damogari
Level 8 Valued Member
I am working out with barbell and kettlebells for some time and consider myself intermediate lifter, but I am going on longer vacations in April and will be 4 weeks away from weights. I am looking for some programming/exercise selection tips to work out on the road.
I am heav-ish male (~98kg at 185cm), have just basic experience with bodyweight movements which I use as assistance for barbell/kb work. I am able to do:
- push ups (standard, diamond, clapping, handstand, singles of 1 arm with ugly form)
- squats (air, bulgarian, but not pistols cause my knees have some mileage)
- pull ups (about 10)
- ab exercises (hlr to the bar, ab wheel from knees)
- full bridges
But I would love to learn new movements.
We will move frequently so I had to assume that pull up bar will not be available all the time, as well as dip bars, but I can buy and take with me some power bands if it helps, and can lift my fiancee (~48kg) for fireman/zercher squats or other movements (get up or press if she manage to hold tight ). We will have a nice portion of rucking as well.
My initial plan was to start working on 1 arm push up, l-sit (can hold with only one leg up yet) and adding some volume with normal push ups, HSPU and squats, along with some core work (planks, windshield wipers). But I am not sure if its complete and have no idea how to setup sets/reps and specific progressions.
Can you recommend some basic plan and/or progressions adequate for my beginner level?
I know that these are vacations and many people choose to rest, but last months I trained moderately and don't need to pause my progress, especially for long 4 weeks. I would like to use this time away from weights and explore great world of calisthenics.
Thank you!
I am heav-ish male (~98kg at 185cm), have just basic experience with bodyweight movements which I use as assistance for barbell/kb work. I am able to do:
- push ups (standard, diamond, clapping, handstand, singles of 1 arm with ugly form)
- squats (air, bulgarian, but not pistols cause my knees have some mileage)
- pull ups (about 10)
- ab exercises (hlr to the bar, ab wheel from knees)
- full bridges
But I would love to learn new movements.
We will move frequently so I had to assume that pull up bar will not be available all the time, as well as dip bars, but I can buy and take with me some power bands if it helps, and can lift my fiancee (~48kg) for fireman/zercher squats or other movements (get up or press if she manage to hold tight ). We will have a nice portion of rucking as well.
My initial plan was to start working on 1 arm push up, l-sit (can hold with only one leg up yet) and adding some volume with normal push ups, HSPU and squats, along with some core work (planks, windshield wipers). But I am not sure if its complete and have no idea how to setup sets/reps and specific progressions.
Can you recommend some basic plan and/or progressions adequate for my beginner level?
I know that these are vacations and many people choose to rest, but last months I trained moderately and don't need to pause my progress, especially for long 4 weeks. I would like to use this time away from weights and explore great world of calisthenics.
Thank you!
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