Gemini body training program.
Day | Activity | Goal |
| Mon | Full Body Strength (30-40 min) | Focus on squats, push-ups, lunges, and rows. |
| Tue | Easy Run (5 km Max) | Keep it at a "conversational" pace. |
| Wed | Active Recovery / Mobility | 30 min of Yoga or focused stretching. 8,000 steps. |
| Thu | Full Body Strength (30-40 min) | Lift slightly heavier weights or do harder variations. |
| Fri | Stationary Bike or Rowing (Steady) | 30 min at a moderate, consistent pace (No HIIT). |
| Sat | The "Long" Run (6–8 km) | This is your distance day. Only do this if you feel 100%. |
| Sun | Complete Rest | Minimal steps. High-quality food. |
The "Functional 150" Strength Routine
Equipment: Bodyweight (can add a backpack with books or water bottles for weight). Format: Perform as a circuit. Move from one exercise to the next with 60 seconds of rest between them. Complete 3 rounds.
1. Goblet Squats (Lower Body & Core)
The Move: Hold a weight (or a heavy book/jug of water) against your chest. Squat down until your thighs are parallel to the floor, then stand back up.
Repetitions: 12–15
Mobility Benefit: Opens the hips and strengthens the knees for running.
2. Push-Ups (Upper Body Push)
The Move: Keep your body in a straight line. If full push-ups are too hard, do them with your hands on a chair or a table to stay in a "plank" position.
Repetitions: As many as you can with perfect form.
Mobility Benefit: Improves shoulder stability.
3. Reverse Lunges (Balance & Leg Power)
The Move: Step one foot back and lower your back knee toward the ground. Push through your front heel to stand back up.
Repetitions: 10 per leg.
Mobility Benefit: Stretches the hip flexors, which get very tight from running and rowing.
4. Plank to "Down Dog" (Core & Flexibility)
The Move: Start in a plank position. Push your hips up and back toward the ceiling into a "V" shape (Down Dog), then return to a plank.
Repetitions: 10 slow transitions.
Mobility Benefit: Fantastic for calf and hamstring flexibility—essential for preventing that "scratchy throat" stress response.
5. "Superman" Extensions (Lower Back & Posture)
The Move: Lie on your stomach and lift your arms and legs off the floor simultaneously. Hold for 2 seconds, then lower.
Repetitions: 12
Mobility Benefit: Counteracts the "hunched" position from rowing and cycling.
Two Small "Pro-Tips" for Your Goals:
Tempo Matters: Don't rush. Take 3 seconds to lower yourself down and 1 second to explode up. This "slow lowering" (eccentric phase) is what triggers the muscle growth you need to reach 150 lbs.
The "Grease the Groove" Stretch: Since you want better mobility, try the "World's Greatest Stretch" for 2 minutes every morning when you get up and drink your 2 glasses of water. It takes 120 seconds and will make your 180cm frame feel much more energetic.
How to Track Progress:
If your Resting Heart Rate stays low and you sleep through the night, you are recovering well.
If you feel "tight" or "wired," you are likely rushing the exercises. Keep it calm and controlled.
Your Refined "Lean & Energetic" Diet Plan
(Using skim milk but hitting your 150 lb goal)
07:30 Breakfast: Skim milk + Cereal + 1 tbsp Hemp Hearts (they are tiny, nutty, and high in protein/omega-3s).
10:00 Snack: 2 slices of bread + 1 full Avocado + Egg + Cheese.
16:45 Smoothie: Skim milk + Fruit + Protein Powder + 1 tbsp Nut Butter or Avocado Oil (for "sleep insurance").
21:30 Pre-sleep: If your mind races, have a small bowl of skim milk and cereal. The carbs will help you produce serotonin to fall back asleep.
posted by kunderam @ 9:42 AM
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