The Workout I’m Using to Keep Working out and Stay Healthy
More often than not I’m doing some kind of workout. Sometimes I lift weights, sometimes I use odd weights, sometimes I run, sometimes I do calisthenics. I’m usually doing something but I have one problem manifested two ways. I don’t stick to any workout for long.
I am generally fit; I used to be a college athlete (yes, pitchers are athletes), but I’m ten plus years past that now. I need to do something to stay active and fit or I start to get skinny fat.
The first problem I have is time. Like many, I have a career and a family who take priority. That means finding a window of time for a workout, and finding the motivation to workout depending on the day.
The second problem I face is I always get sick after following a routine for a week or two. Nothing major, but a cold that knocks me off my training.
I’ve been following an fitness schedule the last month that has helped solve both of these recurring issues.
The first problem has been partly solved from the Corona Virus. Working more from home has freed up hours that normally would be off limits. However, I am still glued to the computer and phone for my working hours and am trying to help my wife chase the kids around.
Traditionally, the options for me to workout are early morning before everyone wakes up, at lunch when possible, or after work, either before dinner or after everyone is in bed.
I struggle with early morning, 5 A.M. workouts after Wednesday. The first three days of the week I’m good, the last two I’d call a 50/50 proposition at best.
Lunch time workouts bring their own challenges. To start, nothing can come up that will throw off the time to leave, which isn’t very likely in my industry. Then, after I get my sweat on, a shower is a necessity before seeing clients or returning to the office. Finally, I do like to eat lunch, it is one of my two meals of the day.
Later in the day there is before dinner or after bed times. Before dinner has activities conflicting like the kid’s volleyball or swimming or baseball or you name it. After bedtime has a motivation factor and it eats into my writing time.
Where does that leave us? Well, choosing between the lesser evil; for me, that would be before dinner or after bedtime.
Those two options leave me 20–30 minutes to get my work in. It’s gotta be a quick hitter that doesn’t take an hour to complete.
That leads me to my second problem. After a week or two of a routine I get sick. Stuffed sinuses, leading to a cough, leading to not feeling like getting work in. I wear myself out to the point my immune system says, “catch ya later, dude.”
All of that has left me looking for a workout that I can do day after day, that won’t wear me out.
I know this is a workout where I’m not going to get huge, bulking muscles, and it’s not a workout that’s going to burn a ton of calories. It’s a workout that makes me feel good, helps keep me healthy, and for vanity’s sake, makes me look good without a shirt on (I hope).
The workout schedule that has been working for me is from Mark Sisson over at Mark’s Daily Apple.
The program layout is as follows:
Monday — Sprint
Tuesday — Lift Heavy Things
Wednesday — Move Slowly, Play, or Rest
Thursday — HIIT
Friday — Move Slowly, Play, or Rest
Saturday — Lift Heavy Things
Sunday — Move Slowly, Play, or Rest
Sprint for me is exactly that. I have a decent size yard so I sprint barefoot on the grass. I do not have unlimited space though so I do 10 x 10yds, walking back to the start between.
A word of advice, if you feel a twinge or pull, stop. That’s it for the day. Don’t make it worse by continuing.
I live in the hills so another great option is incline sprints. These can be easier on knees but harder on everything else. I do these when I feel like an extra challenge.
I’ve also read a sprint workout on Medium that was chasing a soccer ball. Kick the ball around a park or yard and go chase it. Seems like a fun idea once we are all allowed back in public places.
Tuesday is lift heavy things. I am looking for a stone to start stone lifting, around 100 lbs, but for now I’m doing bodyweight exercises. I do variations of push ups, leg lifts and bridges on Tuesday.
Wednesday is what I consider a play day. For me, that means getting on wheels. I like to land paddle, which is paddle boarding down the street. I have a longboard skateboard and a special paddle with a rubber end to propel me.
Another option is rollerblades. Rollerblades are a great leg workout and I get to pretend I’m in the Winter Olympics taking on the Dutch. My dog also likes this option because she gets to run next to me.
Thursday is the HIIT workout. This is the toughest workout of the week and the one guaranteed to leave me sore. Because it’s tough, I want to look forward to it so I use my favorite tools; the kettlebell and steel mace. I alternate kettlebell and mace swings for 20 minutes doing 5–10 reps every 30 seconds. In the end, I’m gassed.
Friday is play day and recovery from Thursday. I usually end up cruising on wheels again or playing sports with the kids in the yard. Yes, this is a workout and one of the reasons I can keep on schedule.
Saturday, back to lifting heavy things. I’m still looking for the lifting stone so I do bodyweight variations of pull-ups, squats, and handstand pushups.
All my bodyweight sessions are done with the goal of 3x12. I do a variation of each exercise until I can do 3x12 with a two minute rest, then I progress to a more difficult variation. Lifting is not cardio for me, it is more of a skills practice.
Sunday is another play or move slow day. Depending on the season, I usually end up gardening or working around the yard. I figure if it’s good enough for all the “Blue Zone” people, it’s good enough for me.
This is the workout I’ve been able to stick with. It has me feeling good and it’s one I can do again and again. Instead of being worn out, I feel refreshed. The workout is fun, heck, three days a week it specifically says, “fun.”
The schedule also allows me to get back to what is important, my family and work. Each session takes 20–30 minutes and I can do it any time, anywhere.
For now, it has solved the two issues I’ve had maintaining a fitness schedule. I have time and I’m not burned out.
