Been thinking about IronBorn for quite some time. The inhibiting factor is always how much I’m on the road away from home, and not able to carry weights along...

200DDEC

Maybe when you're not at home you can use elastic bands

Congratulations on 200 daily dares

Thanks Gandhalfit Sarasta HellYeah Animated pictures

BEFORE BED (yesterday)

Day 17 Get to bed on time Challenge
Day 17 Daily Gratitude Challenge

BEFORE BREAKFAST

Fast Five Rites Workout
https://darebee.com/hive/chat/567163...-rites-workout
Day 18 Yoga abs challenge
1000 speed bag punches
Day 18 Good morning challenge (90 reps)
No rest between exercises

AFTER BREAKFAST

Hand tendons workout
https://darebee.com/workouts/hand-tendons-workout.html
Wide Spread --> 90 reps (goal: 100)
Claw --> 90 reps (goal: 100)
Finger lifts --> 90 reps (goal: 100)
Thumb fold --> 90 reps (goal: 100)
Thumb to finger touch --> 90 reps (goal: 100)
Wrists training 80 reps (goal: 100)
Finger training 13 lb (5,9 kg) --> 9 reps (goal: 10)
Grip training 50 lb (22,7 kg) --> 90 reps (goal: 100)
Baoding Iron Ball training --> 10 min
No rest between exercises

BEFORE LUNCH

Warm up: Yoga Sun Salutation (5 min)

Day 18 Ironborn (7 kg)
Back & biceps
30 sec rest between sets
30 sec rest between exercises

Cool down & Stretching: Yoga Sun Salutation (5 min)

°°°

This was an easy day for the Ironborn.
It is interesting to see how slowing down the execution of an exercise to the maximum makes it much more difficult but still an easy day
Summing up:
- the hardest day is Shoulders, chest & triceps, especially for the shoulders
- I spend more time doing warm ups and stretching than doing Ironborn exercises (but it is an excellent idea to do this to avoid pain and above all the stiffness due to weight training )
- Sunday I used the trimmer to mow the lawn, my arms usually trembled for hours afterwards, this time nothing ... training pays and pays off in everyday life which is what interests me


Have a nice day bees

BEFORE BED (yesterday)

Day 18 Get to bed on time Challenge
Day 18 Daily Gratitude Challenge

BEFORE BREAKFAST

Fast Five Rites Workout
https://darebee.com/hive/chat/567163...-rites-workout
Day 19 Yoga abs challenge
1000 speed bag punches
Day 19 Good morning challenge (90 reps)
No rest between exercises

AFTER BREAKFAST

Hand tendons workout
https://darebee.com/workouts/hand-tendons-workout.html
Wide Spread --> 90 reps (goal: 100)
Claw --> 90 reps (goal: 100)
Finger lifts --> 90 reps (goal: 100)
Thumb fold --> 90 reps (goal: 100)
Thumb to finger touch --> 90 reps (goal: 100)
Wrists training 80 reps (goal: 100)
Finger training 13 lb (5,9 kg) --> 9 reps (goal: 10)
Grip training 50 lb (22,7 kg) --> 90 reps (goal: 100)
Baoding Iron Ball training --> 10 min
No rest between exercises

BEFORE LUNCH

Warm up: Yoga Sun Salutation (5 min)

Day 19 Ironborn (7 kg)
Leg day
No rest between sets
30 sec rest between exercises

Cool down & Stretching: Yoga Sun Salutation (5 min)

°°°

Yoga abs challenge

Boat pose > wind pose, Hollow hold > wind pose, Hollow hold > wind pose
Today I felt more like Hollow hold


Ironborn Leg Day

Today was an easy day so I made it difficult: no rest between sets so i sweated profusely



Have a nice day bees

BEFORE BED (yesterday)

Day 19 Get to bed on time Challenge
Day 19 Daily Gratitude Challenge

BEFORE BREAKFAST

Fast Five Rites Workout
https://darebee.com/hive/chat/567163...-rites-workout
Day 20 Yoga abs challenge
1000 speed bag punches
Day 20 Good morning challenge (100 reps)
No rest between exercises

AFTER BREAKFAST

Hand tendons workout
https://darebee.com/workouts/hand-tendons-workout.html
Wide Spread --> 100 reps
Claw --> 100 reps
Finger lifts --> 100 reps
Thumb fold --> 100 reps
Thumb to finger touch --> 100 reps
Wrists training 100 reps
Finger training 13 lb (5,9 kg) --> 10 reps
Grip training 50 lb (22,7 kg) --> 100 reps
Baoding Iron Ball training --> 10 min
No rest between exercises

BEFORE LUNCH

Warm up: Yoga Sun Salutation (5 min)

Day 20 Ironborn (7 kg)
Ab work
No rest between sets
30 sec rest between exercises

Cool down & Stretching: Yoga Sun Salutation (5 min)

°°°


I arrived at full capacity with the Good morning challenge: 100 reps and with exercises for hands, wrists, forearms and grip: 100 reps.
In all the Supergrip workout takes me 25 minutes including 10 of baoding balls

I eliminated the rest between the sets of exercises for the abdominals and made only 30 seconds between one exercise and another and I had a good sweat


***

I'm starting to think about what to do next month ... the Carbon & Dust program is awarded, it really inspires me, but I have to do the tests to see how long it takes me to read a chapter so I can decide when to do it.
And above all I have to choose a challenge for the morning that doesn't take too much time since it is to be added to the 15 minutes of usual exercises before breakfast

For now, the candidates are:
Plank Challenge
https://darebee.com/challenges/plank-challenge.html
Wall-Sit Challenge
https://darebee.com/challenges/wall-sit-challenge.html
more than anything else because they are within 5 minutes


Have a good days bees

You did your goal 100 reps

Animated pictures thanks

BEFORE BED (yesterday)

Day 20 Get to bed on time Challenge
Day 20 Daily Gratitude Challenge

BEFORE BREAKFAST

Fast Five Rites Workout
https://darebee.com/hive/chat/567163...-rites-workout
Day 21 Yoga abs challenge
1000 speed bag punches
Day 21 Good morning challenge (100 reps)
No rest between exercises

AFTER BREAKFAST

Hand tendons workout
https://darebee.com/workouts/hand-tendons-workout.html
Wide Spread --> 100 reps
Claw --> 100 reps
Finger lifts --> 100 reps
Thumb fold --> 100 reps
Thumb to finger touch --> 100 reps
Wrists training 100 reps
Finger training 13 lb (5,9 kg) --> 10 reps
Grip training 50 lb (22,7 kg) --> 100 reps
Baoding Iron Ball training --> 10 min
No rest between exercises

BEFORE DINNER

Warm up: Yoga Sun Salutation (5 min)

Day 21 Ironborn (7 kg)
Shoulders, chest & triceps
30 sec rest between sets
30 sec rest between exercises

Cool down & Stretching: Yoga Sun Salutation (5 min)

°°°


This morning I went to a honey tasting, very good
So no Ironborn in the morning but I came home with two nice 500g cans of honey each
The Ironborn's evening training was hard but not so hard or I'm getting harder




Have a nice day bees

“Baoding Iron Ball training --> 10 min”

This seems like a long time....I’m sure you worked up to it, tho.
I just realized what these are. My brother showed me these things in a fancy green silk box, a hundred years ago that he had brought back from Hong Kong. I had no idea at the time WTF they were, or why he wanted them.....I can’t remember what happened to them, cuz he’s dead now. Looking at them, now, on Amazon, and they are certainly cheap enough.😏

They are a great massage and a great exercise for fingers and hand the time increases progressively but once learned the movement is not tiring unless you do it very quickly

I wanted to ask you: what are you doing for your “ab work?” Random exercises or do you have a structure for that?
Nevermind, I see its Ab Day for IronBorn. Sorry about that....

As a base for abdominal exercises I have the 21 leg repetitions of the Five Rites Workout done very slowly without ever leaning my head and legs to the end and Yoga abs Challenge.
Also when I do the Supergrip workout I always contract the abdominal muscles.
I think that even if the main training is another, the abdominal muscles always work, so it's okay for me to do only 1 day every 4 of the Ironborn.
In reality, even if I do "little" specific for the abdominals, I always have some contracts, so it means they are working