Workout: Day 18
Upper body pulling again, but this time I’m going to let you do it from home if you want. For the pull up portion, instead of using monkey bars you can use a sturdy tree branch or any type of beam that you can safely be at eye-level with (such as standing on a sturdy chair to bring yourself up to eye level). The idea with these pull ups is to use your legs to take just the right amount of weight off your arms to provide a good resistance workout. If all else fails try any variation of push-up you desire (be it on your knees, at full strength, or against the wall).
To mimic rows, you can lace your fingers around a tree or lamppost. To add difficulty by getting a greater angle, take an old towel and wrap it around the tree or post and firmly grab either end. Plant your feet at the base of the tree or post, and pull yourself towards it in a rowing motion. Be sure to wear sneakers at all times to avoid slipping (especially when indoors).
For biceps curls, four-gallon milk jugs are great, but anything with handles is ideal. I’ve seen articles recommending using soup cans, but those better contain enough soup to feed a few teenage boys to be heavy enough to do any good. The great thing with the milk jugs is you can fill them with the right amount of water for your desired level of resistance.
Time for another walk and/or jog. Again, start pushing those jogging distances and minimizing the walking distances. If you really feel like the running part isn’t working for you, don’t despair. Just stick with walking, it’s still great for you. I realize we’re pushing you to get into jogging in a short time frame, and depending on your fitness level this just may not be doable. When it comes to fitness, your best is always good enough.