The world has indeed undergone profound changes. In the midst of lockdowns, this online platform has evolved into a haven of sorts. It has become a space where we seek connection, nurture our social and emotional well-being, and strive to make sense of this unprecedented period in history. Amidst the stillness outside, the online realm pulsates with activity, offering us opportunities to express ourselves, acquire new skills, and stay informed about a world that continues to evolve rapidly. As we navigate through these uncertain times, this virtual sanctuary serves as a vital lifeline, providing us with solace, community, and a sense of belonging.
There have been generous offerings from many who have shared their knowledge and gifts online during this time of confusion, isolation, and disconnection. I would like to share with you a 30-minute routine that contains my favorite and most practiced bodyweight exercises.
I enjoy moving in various and diverse ways, but if I were to narrow it down to the two body positions that consume most of my time, they would be surfing and sitting (whether driving, working online, eating, or conversing). This lifestyle often leads to stiffness in my neck, upper back, shoulders, and hips, while also causing weakness in my glutes, hamstrings, and postural muscles of the neck and spine. Consequently, the exercises I regularly incorporate into my training regimen are chosen to counterbalance the asymmetrical strain induced by surfing, address the movement deficiencies associated with chronic sitting, and mitigate the inevitable postural issues that accompany modern life.
I hope you enjoy this 30-minute routine, which includes a warm-up and cool-down. This intermediate to advanced bodyweight session targets hip extensor (glute and hamstring) strength, abdominal strength, as well as end-range shoulder strength (shoulder flexion, external rotation, abduction, shoulder extension, shoulder internal rotation).
Feel free to send me your feedback in the YouTube comments section. – MD.