My exercise routine has been swimming and skiing for years now, not weights. I swore off the gym after college, as I played football and lifted 1.5-2 hours at a time building bulk. Over the years I did push-ups and tried to get back into the gym, but it seems like every time I get near the gym I start to put on bulk. The other day at Masters practice, we did 100 push-ups via sprint sets (25 sprint, 10 push-ups, 25 sprint - repeat. Then situps - repeat). I am SORE. Since I am sore now, I figure I might as well get back into the gym. The soreness factor has been a deterrent.
My goal is to do light weight, higher reps. I want to stay fit, so when I am tasked with doing push-ups during a swim workout, the soreness is not debilitating afterwards. I do NOT want to add weight or bulk up, but stay lean, stay fit and limber, and ultimately avoid injuries in my daily life.
These are the exercises I remember. I am not planning on doing all of them on any given day. I plan on picking any of them as an option for legs, back, chest, etc, when I do. For swimming, am I missing any? Are there any on this list that I should NOT be doing?
Legs
· Lunges – single leg
· Squats
· Cleans
· Roman dead lifts
· Dead lifts
· Leg curls
· Leg extensions
· Box jumps
· Rope skipping
Back
· Lat pull downs – behind neck and infront of chest
· Pull-ups – if I can do them
· Upright rows
· Single arm rows
· Roman chair
Chest
· Dumbbell bench
· Dumbbell incline
· Push-ups
· No strait-bar bench
· Chest flies
Shoulders
· Dumbbell military press
· No strait-bar military press
· Dumbbell flies
Arms
· Triceps pull-downs – vary handgrip
· Dips
· Triceps extensions
· Curls – various
· Wrist roll-ups – for tennis elbow
Stretching
· Abs
· Hips
· Back
Thanks for your help.
Alex
