The workouts are going to be pretty simple and easy as I ease my 42 year old body into this and build in intensity as I go. I’m not going to be jumping into a pool for a 2000 meter swim or do any Olympic power lifting anytime soon so its going to be the K.I.S.S. (Keep It Simple Stupid) principle in the early going. Another aspect is to fit them into the course of a day. Brief enough to not interfere with work but also also actually be worthwhile. One of the first things I do when I get into my office is outline my day in my Bullet Journal (a great analog way of keeping track and planning stuff). When things are within my control (meaning a lot of desk work) I break my work into a ratio of 50:10, meaning working for 50 minutes and then taking a break for 10 minutes. My goals for the day follow the SMART framework (Specific, Measurable, Action-related, Realistic, and Time bound). One last caveat is that if for some reason I didn’t hit a goal it slid into the next day. This will work in the early onset but may have to change based on intensity later.
- 100 Air Squats broken down into 5 sets of 20
- 20 minutes on a spin bike
- 100 push ups broken into 4 sets of 25 (work got hectic so I only accomplished one set; Hey we’re all human so don’t judge).
- Finished up the push ups.
- Walked about a mile with my wife.
- 50 military press using elastic band broken into 2 sets of 15 and 2 sets of 10
- 50 Bicep curls using elastic band broken into 2 sets of 15 and 2 sets of 10
(Once again work got in the way and I only got the 2 sets of 15 complete)
- Finished up previous days workout