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Just sharing my recovery plan with 1 exercise per muscle group using only dumbbells and bodyweight
(lemmy.world)
I) Morning walk & hanging
II) Evening exercise (1 per muscle group) (once in 3 days)
- Bicep curl
- overhead curl
- Shoulder press
- Wrist curl
- Push up
- Crunches, side plank
- Pistol squat, claf raise
III) Stretching, mobility in gap days
I've got ill recently but finally feeling well to do some exercise. My goal is to keep it easy, short and bodyweight only.
Just sharing my really short whole body workout which will take only an hour.
Edit: Replaced image with text
What's your goal with the exercise plan? If it's just for general fitness, wrist curls and calf raises will mostly be a waste of time.
If it's for bodybuilding/aesthetics, the volume is way too low. Forearms and calves can easily be trained 3-4 times a week.
General fitness
For general fitness wrist curls will be a waste of time as it doesn't really transfer to anything in the real world, nor will you get much hypertrophy from the low volume. If you want something for your forearms, farmers walk will be a lot more useful as it trains your grip in a way that transfer nearly 1 to 1 with normal life activities.
Likewise, calf raises isn't needed, walking should be plenty of stimulus for your calf if you aren't aiming for hypertrophy.
The biggest issue with the program though is that it is completely missing what's maybe your most important group of muscles, your back. You'll want an exercise or two that trains your pulling muscles (other than the biceps). Deadlifts are great (and healthy) if you have a bar available. Dumbbell/barbell rows are great exercises, pull ups too if you got the strength. If pull ups are too difficult at the moment, you could try training only the eccentric portion of it until you get better at it.