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Jan
23
I’ve happily gotten to a point in my life where I actually feel good when I work out. It used to be a chore, something I tried to avoid, but these days, a good workout will actually make me feel better, both physically and mentally. Unfortunately, I also have a tendency to overdo things, and this causes problems.
In the past, I’ve had issues with overtraining with both weights and cardio. When I was training for a half marathon, my friend came up with a really good training program that included running three to four days a week. Being the overeager idiot that I am, I immediately started running five to six days a week. The end results was not better performance, it was a walking fracture which I then ran the half marathon on, making things even worse.
Now that said, I do believe in getting my body moving every single day. That means that on days like yesterday, when I spend most of it in meetings or working on a computer, I want to work out. However, I don’t want to do anything too strenuous and I had just done a serious workout the day before that left me very tired and in need of some recovery time. This is why I came up with my “in between workouts” workout. It’s a very easy routine meant to get my muscles active without really straining them.
The Details
My usual workout has 24 different exercises and I do ten sets of each. In that workout are 3 back exercises, 3 abs exercises, 3 chest, 3 shoulders, 3 biceps, 3 triceps and 6 legs. It’s actually very similar to the four day workout we discussed on 60 in 3 except that I do one set of each and I do all of them every time I work out.
For this particular workout, I cut that down significantly. I do 1 set of abs, 1 set of back, 1 set of biceps, 1 set of triceps, 2 of legs, 1 chest and 1 shoulders. I’ll do 20 reps of each but with a very low weight. That gives me the feeling of a workout but without putting a lot of strain on muscles that are still trying to recover from the day before. I’ll choose these exercises from my overall workout based on personal preference and the equipment I have available. For example, yesterday I did:
- Crunches
- Dead lifts with 20lbs dumbbells
- Squats with 20lbs dumbbells
- Calf Raises with 20lbs dumbbells
- Hammerhead curls with 10lbs dumbbells
- Overhead tricep extensions with 10lbs dumbbells
- Dumbbell bench press with 20lb dumbbells
- Standing Rows with 10lb dumbbells
I’ll also add about 15 minutes of cardio but I’ll keep it to low impact things like elliptical or bike and I’ll make sure to keep the pace lower than usual. By the way, this is also a good workout to do in the morning, right when you wake up. If you remove the cardio section, it will take you less than 1o minutes to accomplish and requires nothing more than some cheap dumbbells.
Remember, it’s great to do something that gets your body moving every single day. However, you should also make sure that your body is getting enough rest time, especially after strenuous workouts. The alternative is injuries and I doubt anyone wants that. So use light workouts like these on rest days if you want to get your butt out of that office chair, but don’t overdo them.
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