I am starting to turn a corner on being willing to incorporate new tricks to improve my health. Normally, I have shied away from fitness fads that have come and gone. However I have found that my strength routine unchanged since in 25 years may not be providing the same benefits it once did.
Bench Press – 3 sets
Incline DB Press – 3 sets
Standing Cable Crossovers – 3 sets
Pull Ups – 2 sets
Lateral Pull Downs – 2 sets
Dual Axis Rows – 3 sets
Squats – 3 sets
Lunges – 3 sets
Calf Press – 3 sets
Single Leg Extensions – 3 sets
Military DB Press – 3 sets
I will also usually do sit ups, and throw in alternating DB curls and triceps exercises when time allows.
A few weeks ago I added a stretching routine as I believe this is one of my limiters on bike form and swimming. It is a 6 minute routine that walks me through stretching.
My latest adventure is Kettlebells which I have seen people using in the gym for quite some time and I have been intrigued. Certainly more intrigued than I have been by fit balls and Bosu platforms.
In working with the fitness staff at the gym, I have started the following 10-15 minute routine:
Swings: 30 seconds
Clean/Press: 10 each side
Windmill: 10 each side
Lunges w/pass through: 20
Sit Ups: 8 each side
Turkish Get Up: still struggling with these, goal is 5 each side
It will take at least a month before I expect to see any improvement. However, I do like the dynamic aspects and power of the exercises. It reminds me of plyometrics, which I would like to start again as well.
My plyometrics routine consisted of split squat jumps and box jumps among others. I am not sure why I dropped this routine.