Jaco's daily fitness routine

Revision
20241104
License
CC BY-NC-SA 4.0
Author
© 2024 Jacopo Scazzosi
Website
https://treesandrobots.com/fitness.html

Strength

Mon (push)

Push-up

(standard, diamond, 1 arm to the side, planche, wide/narrow grip)

2 sets

Vertical press

(shoulder press, kettlebell, pike / elevated / wall / freestanding HSPU)

2 sets

Squat

(sandbag, front/back, pistols, overhead, side-to-side, …)

2 sets

Tue (pull)

Inverted row

(1-arm, side-to-side, wide/narrow grip, front lever, on rings, underhand)

2 sets

Chin-up

(1-arm, on rings)

2 sets

Deadlift

(sandbag, with rotation, wide/narrow stance)

2 sets

Wed (core)

Core, Holds
& Stretch

(see "core movements")

Thu (push)

Dip

(L-sit, korean, dip-to-leg-raise, on rings)

2 sets

Horizontal press

(floor press, kettlebell, push-up)

2 sets

Lunge

(with rotation, reverse, overhead)

2 sets

Fri (pull)

Pull-up

(1-arm, archer, L-sit, on rings, wide/narrow grip)

4 sets

High lift

(shoulder lift, SDHP, clean, row, with rotation)

2 sets

Sat (func)

Full body

(loaded carry, farmer's walk, suitcase carry, zercher walk, bear hug, overhead carry, kettlebell swing, sandbag halo, clean & press, muscle up, back lever)

3 sets

Notes

  • Occasionally eat within an 8hr window (time-constrained eating)
  • Get plenty of sunlight, sleep, water
  • Cold exposure (cold showers, cold baths)
  • Be spontaneous, stretch often, focus on breathing
  • Stretch regularly (passive, active, static, dynamic, isometric)

Weekly schedule

  • 6 strength workouts (mon - sat)
  • 1 sprinting or HIIT session
  • 2 to 5 hr of low-intensity exercise (walk, play, trek, bike, skate, ...)

Hip and shoulder work

Practice regularly, on its own and/or as a part of warming up

  • Handstand and manna (L-sit, V-sit, …)
  • Active (hollow) and passive hanging
  • Grok squats (w/ arm reach)
  • Back bridge
  • Floor culture

Core movements

  • Sit (situp, N-sit, L-Sit, V-sit, manna, knee scissors)
  • Crunch (side, tabletop, toe reach, cross toe reach, knee-to-elbow)
  • Pike (full, straddle, kicks, compressions)
  • Plank (front, side, side with rotations, reverse plank)
  • Leg raise (hanging, floor)
  • Core hinging (ab rollout, inch worm)
  • Anti-rotational (side-to-side plank pull, side-to-side plank push)
  • Back Bridge
  • Back extension (superman, 4-point alt. kneel. leg & arm extensions, fitball)
  • Flags

Morning movements

  • Standing side bend
  • Wide leg spinal twist
  • Forearm plank

Evening movements

  • Happy baby
  • Spinal twist shoulder opener
  • Assisted plow pose

Floor culture

  • Easy pose (Sukhasana)
  • 90/90 pose
  • Kneeling / toe sit
  • Straddle
  • Sphinx
  • On the side

HIIT movements

  • Get-up (turkish)
  • Bear crawl (no knees)
  • Plank roll
  • Burpee (jumping, pull-up)
  • Mountain climber (outside hand)
  • Jumping jack
  • Plank jack
  • High knee
  • Box jump
  • Jumping lunge
  • Side-plank knee-to-elbow
  • Crab walk
  • Crab toe tap