The guest post series by Michael K continues. Fitness is the theme for today:
Tuesday Tip #3: Work Out Daily At Home.
…no wealth better than health of body…physical training is of some value…
There is nothing groundbreaking about this tip. It’s old news. I include it only because I wish someone had shown me years ago a practical, low-cost workout that delivers results.
Keeping fit is not the meaning of life. But good health is essential to maximize achievement and leisure, the basis of culture. Thus, in our sedentary culture, a daily exercise routine is vital.
Method and Equipment:
- Work out on a hard floor (basement or garage) 60 min a day, 6 days a week (minus holidays).
- Use adjustable dumbells (e.g. SelectTech, $300+), pull-up/push-up bars ($60), yoga mat ($40).
- Alternate (muscle confusion) intense (timed) workouts; heavy weights, low reps.
- Minimal clothing under full-spectrum + UV bulbs (<$30).
- Wear heart monitor (<$30) to ensure intensity on all exercises.
1) Weight lifting, Pull-ups, Push-ups (60 min): 3x a week (rotate order biweekly).
2) Yoga (35 min), Kenpo (10 min), Abs (15 min): 2x a week.
3) Plyo (45 min), Abs (15 min): 1x a week.
This workout hits every main muscle group weekly: chest, back, legs, shoulders, arms, and core. Performed intensely, it’s also a solid daily cardio workout. After a $500 investment, it’s free.
We do this exercise first thing every morning. It’s routine as meals. Sick or injured? Just show up and sit it out. Remarkably, I can’t remember the last time anyone missed a workout. It’s literally been years. Repetitive yoga has even healed every prior injury, now making this cause of absence moot.
Many people make the perfect the enemy of the good. Yes, there are superior workouts (especially if you want to get jacked). Squats and deadlift are lacking here (though two 65# dumbells get close). Bench press is superior to push-up bars (but not overly so). And more time is always superior.
But: can you maintain an elite, costly, time-consuming workout year after year? Along with a full, varied life that may include marriage, new children, moves, illnesses, and the injuries? My goal was to find that “golden mean” considering it all: time, travel, cost, ease, family, lifestyle, and long-term results.
After nearly a decade of trialing, I think I’m close. Each year we’re stronger and feel younger than the last. Over these years I’ve watched workout fads come and go (along with their adherents’ passion and weight). And winced at their never-ending struggle to “get back” to the gym each new year.
An intense, one-hour daily workout at home is absolutely doable. Year after year. Roll out of bed at 5:00, finish workout at 6:00. One hour. 6 days a week. Zero recurring cost. Zero travel. And everyone is fit, if not shredded. What’s not to like? Forget months. Forget years. Think decades.
Get Serious (Osborn)