\t\t\t\tThe only equipment I have is adjustable dumbells, a tree with a low branch for pullups, and a fitness ball. This is what I do on a typical workout:<\/p>\n
Start with lateral and front deltoid raises, sometimes combined
\nPullups
\nBench press or Chest fly
\nBiceps Curl
\nKneeling one arm row
\nUpright row, sometimes continue into a shoulder press
\nSometimes triceps extensions
\nWrist twist
\nArnold press, usually replacing one set of shoulder press
\nShoulder shrugs<\/p>\n
On off-days I may do
\nSide \/ front plank, passball
\nPushups
\nAb rollouts on the ball
\nBack extensions
\nBurpees<\/p>\n
For legs I do interval training sprints and ride a mountain bike. If I use weights it is with deadlifts and lunges. However, the weights are too light so I usually have to go to the gym to really work my legs.\t\t<\/p>\n","protected":false},"excerpt":{"rendered":"
The only equipment I have is adjustable dumbells, a tree with a low branch for pullups, and a fitness ball. This is what I do on a typical workout: Start with lateral and front deltoid raises, sometimes combined Pullups Bench press or Chest fly Biceps Curl Kneeling one arm row Upright row, sometimes continue into […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/posts\/549"}],"collection":[{"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=549"}],"version-history":[{"count":0,"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/posts\/549\/revisions"}],"wp:attachment":[{"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rakkar.org\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}