1) getting back into shape
2) maintenance
3) benefits of something rather than nothing is huge!
So list your top go-to quick or mini workout sessions: will list mine later
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1) getting back into shape
2) maintenance
3) benefits of something rather than nothing is huge!
So list your top go-to quick or mini workout sessions: will list mine later
I also rotate daily between my bike trainer and my rowing machine for at least 30 minutes on each. Sometimes I'll be on the bike trainer for an hour.
According to Apple Health, I've been averaging 93 minutes a day of exercise.
When outdoor riding season is in full swing, I often log 2 hours or more of exercise per day because I'll ride outside for 1-1/2 to 2 hours and still do the gym or walking with Wifey.
My goal this year is to get back to eating better/smarter so I can drop 30lbs.
1)Hold a pair of dumbells, touch them to the ground and then lift over your head, do 4 sets of 10, doing sets of 10 pull-ups/chinups in between. Finish with lifting db’s up to chin level to hit delts.
2) burpees using dumbells no jump. Lift db’s over head on the standup. 4 sets of 10.
3) 6 sets of 10 burpees, 1 pull-up after each burpees, alternate pull-ups/chinups every 10.
4) find a playground, 4 sets of 10-12 dips, 4 sets of 10-12 pull-ups/chinups, 5 sets of burpees.
Wheelwright wroteIs that like an ab wheel?Ab-Ripper X for stronger core and abs. Just 15 minutes, and it is relatively safe because it is all bodyweight. I have been doing the program for years.
infinitekidM2C wroteHeck ya or hills!Run up and down some stairs until you're gassed.
floridaorange wroteNo, Ab-Ripper X is an old program on a CD disk, which is part of P90X program.Is that like an ab wheel?
It's actually done in my kitchen, which is connected to my dining room/living room with a huge fireplace in the center, as well as steps going downstairs on the side.
After eating
- 5 laps walking CCW
- 5 counter push-ups
- 5 laps walking CW
- 5 dips
- 1 trip down/up the stairs
Repeat
Switching from CCW to CW and adding the stairs keeps me from getting dizzy because it's only 35 steps round trip.
If I haven't just eaten then I push it a bit, and it's more muscle oriented.
- 5 laps light jog CCW
- 20 counter push-ups
- 5 laps light jog CW
- 8 dips
- 1 trip down/up the stairs
- 5 body-weight squats
Repeat
The dips get less and less, and I keep track of my HR continually, making sure that if I get into the 140's I dial it back. In a perfect world I'm after just over 120 bpm.
I do these daily, dialing back the CPU's/dips/squats if I'm sore at all, but keeping the cardio.
Daily averages last year were:
- 11k steps
- 70 zone 1 minutes
- 50 zone 2 minutes (really zone 1.5)
- 17 zone 3 minutes (really zone 2)
- 5 peak minutes
- stretch all around, incl. back cradles
- 30 sit-ups (Saturday and Sunday only)
- 15 squats, then knee rotations and leg stretches
- 25-30 push-ups
- 10 pull-ups
That takes me < 10 minutes. I don't do any other exercise apart from 2-3h of yard work on weekends and physical projects around the house.
I then get on the scale to determine if I need to cut down on some food for the day, and I take 1/2 dose (1 pill) of each of these: Dynamic Brain, Move Well, Prostate Formula.
I eat no breakfast - the pills and the water suppress my hunger up to 11:30am or so.
I have been doing this for 15+ years and I maintain weight that is within +2kg/4lbs from my weight when I was 17. I'm 54 years old now. I feel great. I have had knee and back pains before, but not anymore.
Working from home, I have a set of PowerBlocks in my office that I pick up at least 2-3 times a day and rotate a few upper body and arm workouts:
Arnold Presses
3pt Bicep Curl
Overhead Tricep Extensions
Shoulder Press
Bent-over 2-Arm Row
Front Raises
etc
I also do squats and lots of leg stretching when I can. The stairs are also a decent workout. It overlooks the main TV room, so I can watch TV and go up and down the stairs.
My old plan was to build a home gym in my garage or den, but then I realized I would probably be better off having equipment right next to my work desk in the home office. That way, they are staring at me at all times, waiting for downtime for me to use them. It was the best thing I did to increase the opportunity to do mini-workout.
My workout routine is very similar and I agree with having the equipment not out of sight. Serves as a powerful reminder -/ at the very least - get the workout in before your head hits the pillow.
Add to this a quality, calorically balanced diet and you will be doing yourself some good.
Example:
Death By KB Swings
Clock starts - 1 swing.
End of minute 1 - 2 swings.
End of minute 2 - 3 swings.
Etc.
The workout ends when you can't perform all the prescribed reps within the 60 second window.
