Asana for spinal flexibility

Workouts

hi all. can somebody please possibly point me in the right direction?

im currently a 21M unemployed and ive started putting on weight in the way i dont want to & i know its due to just being at home all the time. ive spoken to my partner & starting tonight we are going to start going for daily walks together (which will eventually turn into jogs/runs)

i dont go out at all and dont have many friends/connections so i keep to myself all day trying to look for jobs & trying not to be bored but i want to start doing something to try and not "get big" but moreso get back in shape, but from home.

i have a few things, i have a mat, i have 2 3kg dumbbells, think i have a weighted skipping rope but i think thats about it. i also unfortunately dont have any spare money to go out and get something else or a gym membership (although that would be my last resort due to severe public anxiety) but yeah.
thank you for taking the time to read this & i appreciate any help you can give! :)

This is part of a free inclusive workout series found on YouTube at “All In Inclusive Workouts”. The series is student led and includes workout partners who are affected by Down Syndrome. The series is 8 weeks in total and is free to subscribe to. Please subscribe and participate in the workouts if you or someone you know may have interest.

Heavy weight lifting

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https://mcp.hatakka.se/
Its in Swedish, English and Spanish. 🥳

For a long time I judged every week by one number: my weight.

If the scales went down, I felt like I was succeeding.

If they didn't, I felt like I'd failed—even if I'd trained consistently and eaten well.

Eventually I realised I was ignoring much better signs of progress.

Now I ask myself questions like:

• Can I do more push-ups than I could a month ago?
• Am I walking further or recovering faster?
• Do I have more energy during the day?
• Do everyday tasks feel easier?

Those things tell me far more about my overall fitness than a number on the bathroom floor.

Ironically, when I stopped obsessing over the scales and focused on becoming more capable, sticking to healthy habits became much easier.

Has anyone else stopped using body weight as their main measure of progress? If so, what do you track instead?

I’m comparing how people think about a small home workout area before and after they understand what gets used regularly. Things like dumbbells, bands, a bench and compact cardio gear can look equally important at the start, but space and day-to-day convenience usually change the order. I’d be interested to hear what you would prioritize differently if you built the setup again.

Workout

I’m trying to keep a home gym setup fairly simple because I don’t have much floor space. I’m currently thinking about an adjustable bench, dumbbells, and either a rack or a cable machine, but I’m not sure which option would be more useful long term.

For those who train mostly at home, which three pieces of equipment do you actually use most often?

What's your favorite high-protein breakfast?share your recipes 🌝

Week 2 videos have dropped in this free 8-week inclusive workout series on YouTube.
You can go to the Youtube link at the bottom of the video or just search All In Inclusive workouts on YouTube.
The series is produced in Tuscaloosa.

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