Physical fitness

It’s important

Push (Barbell or Dumbell): https://steelsupplements.com/blogs/steel-blog/7-best-push-exercises-for-a-powerful-upper-body

  1. Chest Flys

  2. Chest Press

  3. Incline

  4. Neutral

  5. Decline

  6. Dumbbell Lateral Raises

  7. Overhead Shoulder Press

  8. Barbell Press

  9. Dumbell Press

  10. Push-Ups

  11. Tricep Dips

  • Tricep Pushdowns

  • Cable Back Incline Pushdown

  • Cable Rope Triceps Pushdown

  • Reverse Grip Cable Cable Pushdown

  • V Bar Triceps Pushdown

Pull: https://steelsupplements.com/blogs/steel-blog/10-best-pull-exercises-for-muscle-strength

  1. Barbell Shrugs

  2. Bent-Over Rows

  3. Bicep Curls

  4. Barbell Bicep Curls

  5. Barbell Concentration Curl

  6. Bicep Curls With Alternating Arms

  7. Biceps Curls

    • Concentration Curls

    • Hammer Curl

    • Incline Bicep Curls on the Ball

    • One-Arm Preacher Curl on the Ball

    • Preacher Curls on the Ball

    • Reverse Curls

    • Cable Face Pulls

  8. Deadlifts

  9. Dumbbell Pullover

  10. Kettlebell Renegade Row

  11. Lat Pulldowns

  12. Pull-Ups and 8 Different Grips

    • Around the World Pull-Up

    • Mixed Grip

    • Muscle

    • Narrow Grip and Wide Grip

    • The Classic Chin-Up

    • The Classic Pull-Up

    • Towel up

  13. Row: https://barbend.com/row-variations/

    • Inverted Row

    • Isometric Dumbbell Row

    • Kroc Row

    • Meadows Row

    • Prone Dumbbell Row

    • Rack Row

    • Seal Row

    • Single-Arm Dumbbell Rows

Note: Find visual and exercise description below (Reference)

Leg Workouts:

The Espi Regimen, FLEX

Starter Plan

Location: Park Place

Find a patch of grass and get moving.

Outside Activities: Stretch, Agilities, & Activities (A-C)

Agilities: Four cone drill in 10 square Feet

  1. 2 In, 2 Out

  2. 4-Coner Skater

  3. 4-Sides Hop

  4. Cross Behind

  5. Cross In Front

  6. Hip Switch

  7. In In, Out Out

  8. Linear Hop

  9. Over And Back

  10. Perimeter Foot Fire

  11. Run In-Place With Sidestep

  12. Scissor Step

  13. Shuffle Stick

  14. Single-Leg Lateral

  15. Single-Leg Linear

Activities A:

  1. Air Swimming

  2. Biking: Road Sport (wear a helmet)

  3. Breakdancer

  4. Bulgarian Split Squat

  5. Bulgarian Split Squat to Decline Push-Up

  6. Burpee With Mountain Climbers

  7. Burpee With Push-Up

  8. Craw

  9. Curtsy Lunge to Reverse Lunge With Hop

Dance The Eight Efforts: Laban Movement

  1. Wring

  2. Press

  3. Flick

  4. Dab

  5. Glide

  6. Float

  7. Punch

  8. Slash

Note: Website- https://www.theatrefolk.com/blog/the-eight-efforts-laban-movement/

Activities B:

  1. Glute Bridge

  2. Jog

  3. Jumping-jacks

  4. Lunges

  5. Plank

  6. Push-ups

  7. Run

  8. Runner's Crunch

  9. Single-Leg Tricep Dip

  10. sit-ups

  11. Squats

Stretch:

  1. Ankle roll

  2. Behind-head tricep stretch

  3. Child’s Pose

  4. Cobra stretch

  5. Forward lunge

  6. Hip abduction

  7. Knee-to-chest stretch

  8. Neckroll

  9. Quadriceps stretch

  10. Quadriceps stretch

  11. Shoulder roll

  12. Side lunge

  13. Side seat straddle

  14. Standing hamstring stretch

  15. Standing hip rotation

  16. Standing iliotibial (IT) band stretch

  17. Supine hamstring stretch

  18. Triceps stretch

Activities C:

  1. Pilates

  2. Superman Punch

  3. Walk

  4. YOGA

The Fitness Wheel

  • Manipulative skills involve moving or using an object with the hands or feet to achieve a goal or complete a task.

  • Non-manipulative / non-locomotor skills involve the body's ability to balance and transfer weight from one body part to another. They may include rotational movements, weight transfer, and stationary balancing.

  • Locomotor skills enable children (people) to move through different environments, moving their bodies from one place to another.

Location: Avila Beach Pier, California 93424

Find a body of water and get moving.

Water Activities:

  1. Body Surf

  2. Canoe

  3. Free Diving

  4. Kayaking

  5. Paddleboard

  6. Rowing

  7. Sailing

  8. Skimboard

  9. Snorkeling

  10. Surfing

  11. Swim

  12. Underwater Football

  13. Underwater Rugby

  14. Water Aerobics

  15. Water Polo

  16. Water Volleyball

More activities at https://nomadparadise.com/water-sports/

Google Maps hike is near me, and it is full send. You will not regret it. However, be safe and maybe call a friend.

Trail Location: Bishop Peak in San Luis Obispo, CA