I prefer Callisthenics because I don’t like gyms.
https://www.youtube.com/watch?v=13SroCJwpnE
Do these to exhaustion 5 reps or more.
Basic
- Push-up
- Pull-up
- Squats
- Dip
- Leg raise.
- Rope Skip
For Fun
- Bouldering
- Muay thai
For mobility higher compound muscles
https://www.youtube.com/watch?v=_TRnh2ecFsg
Challenge for fun as a goal
Ironman
2H – Swim = 3.8KM = 76 laps
12 laps in 30 mins
20 laps in 30 mins
26 laps in 60 mins
38 laps in 60 mins
76 laps in 120 mins
6H – Cycle = 180km
1 hour 20km
1 hour 30km
2 hour 60km
4 hour 120km
6 hour 180km
4H – Run = 42.2KM 5.5MIN /KM
3km 30mins
8MIN /KM 5km 40mins
6MIN /KM 5km 30mins
5.5MIN /KM 10km 55mins
5.5MIN /KM 22KM 121mins (2 hour)
5.5MIN /KM 42.2KM 4 Hour
Hyrox
