Mindset, Health, Fitness
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Samuel's Workouts
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Samuel's Workouts
It’s vital for the mind and body to stay fit and strong as we age (even you young people). Below are some of my workouts. I don’t get to do them every day with my crazy busy schedule, though I make sure I do at least 3-5 a week.
Aside from these I do yoga 1-3 times a week 45 minutes and surf 1-3 times a week (1-1.5 hours).
If anyone can get through them all in a week and record the proof and post all videos below of their full workout, I’ll donate a $10K Challenge account.
Day 1 – 1 hour
- 10 min Pamela abs https://youtu.be/AnYl6Nk9GOA
- 5 x 50 push ups
- 5x 30 dips
- 5 x 20 x 22kg standing row pull up
- 5 x 50 x 16kg weighted squats
- 10 x Superman towel pulls
Day 2 – 45 mins
- 6 min Pamela abs https://youtu.be/jC5xlKIQgR8
- 5 x 30 burpees
- 5 x 40 x 16 weighted lunges
- 5 x 30 x 16kg weighted sumo squats
- 5 x 30 x 16kg skull crushers
Day 3 – 1 hour
- 10 min Pamela glutes https://youtu.be/iHBZiO5rDQ8
- 10 min row
- 3 x 30 calf raises on each leg
- 5 x 20 get ups (one arm other arm)
- 5 x 30 floor dips
- 5 x 15 mountain climber twists each leg
Day 4 – 1 hour
- 10 min bike
- 10 min Pamela lower abs https://youtu.be/54x6yjnzLms
- 4 x 15 x 14.5kg Bicep curls
- 4 x 20 x 6kg Flys
- 4 x 20 x 14.5 kg incline press
- 4 x 25 x 14.5kg single arm row
- 4 x 30 x 14.5kg Chest press
Day 5 – 1 hour
- 10 min row
- 10 min Pamela abs https://youtu.be/AnYl6Nk9GOA
- 5 x 40 x 16 weighted lunges
- 5 x 30 x 16kg weighted sumo squats
- 5 x 30 burpees
- 5 x 30 dips
Day 6 – 1 hour
Beach bootcamp on sand.
Set 1: X 6 rounds
- 10 x commando get ups
- Short sprint 20m
- 20 X jump lunges
- Bear crawl back
Then 6 X 40m sprint
Set 2: X 5 rounds
- 25 x Pushups
- 25 x sit ups
- 10 x burpees
- 25 x dips
Then 6 X 40m sprints
Set 3: X 6 rounds
- 25 x jump squats
- short walk 15m
- 25 x seated squats
- Bunny hop back 15m
Set 4:
- 30 X push ups
- 6 sand sprints 40m
- 25 X push ups
- 5 sand sprints 40m
- 20 X push ups
- 4 sand sprints 40m
- 15 X push ups
- 3 sand sprints 40m
- 10 X push ups
- 2 sand sprints 40m
- 5 X push ups
- 1 sand sprints 40m
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1 Reply
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Great workout routine Samuel, it is important for traders to exercise so that they can be well and make good decisions. I want to do the workout for the challenge account buh I am not sure if I can manage to do just 10push ups😅
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