“QUARANTINE DAY THIRTY EIGHT”
RONIN CHALLENGE DAY ONE
Daily
1mile run/walk
30 squats
20 push ups
10 pull ups
Note: For the movements, any variations. For example, you could do 30 pistols, 20 handstand push ups, 10 muscle ups. Keep in mind that you’ll be doing this every day for 21 days so don’t over do it. Keep it simple. You can change it up from day to day. This can also be part of your warm up
“BUSHIDO”
For time:
35-30-25-20-15-10-5
Burpees
Single arm thrusters 50/35
**Weight vest or backpack on**
Note: For the thrusters, use whatever you’ve got. Dumbbell, kettlebell, backpack, sandbag. Switch arms as needed. Worst case, you can also just do regular thrusters with 2 arms as well.
Kendo (Way of the barbell)
30 hip snatch
Note: Technique focus, use whatever you’ve got. PVC pipe, broomstick, hockey stick, golf club, just get it done. If you have a barbell with some weight, go for it
Meditation 5min
Be in the present moment, don’t think about the past or the future, stay in the moment. No distractions, no phones, no music, just you with your inner self. Close your eyes, focus on your breathing, sit down with your legs crisscross or saddle position. You can set your clock for 5min just in case. This should go by really fast.
Stretching 10min
Seated straddle 2min
Forward fold 2min
Twisted cross 2min per side
Puppy dog 2min
Nutrition journal
Don’t forget to enter your intake for the day. Practice mindful eating (slow down) and portion control (follow the hand measurements guidelines if needed)
