You’re not alone. I am also an expert at discovering challenges to getting in regular exercise. Good news is I am even better at ignoring those challenges, also known as excuses. Practice makes perfect!
My Challenges to Working Out Today:
- Couldn’t repair my “fast” bike, so I’m stuck with my “slow” bike and I want to go fast
- I have no plan
- Don’t want to drive to the trailhead for a hike
- Too sore for resistance training at the gym
- It’s too late – I don’t want to smell the rush hour traffic on my ride
- My slow bike is in the back room, behind stuff I’d have to move
- I’m tired
- My back hurts
- I’m hungry
The solution to all of these challenges is usually the same, ignoring my momentary-self and simply moving forward. Once I am dressed, there’s no going back. I also find motivation in knowing my day will be exponentially better if I get some exercise and sunshine.
Knowing that I have never regretted a workout before, I plan for a warm up ride to my neighborhood park, a cardio circuit on the basketball court, a quick ride back home, and stretching.
While I was only out for about 40 minutes, this cardio circuit gave me the intense activity and sunlight I crave on a daily basis. Now I can sit at desk for a few hours without losing it. I’ve posted the routine below. Let me know what you think.
- Bike ride at pace and length of your choice
- Pushups 30 sec. rest 30 sec.
- Squat Jumps 30 sec. rest 30 sec.
- Mountain climbers 30 sec. rest 30 sec.
- Split Squat Jumps 30 sec. rest 30 sec.
- High knee crunches standing 30 sec. rest 30 sec.
- Repeat 3 times
- Be sure your intensity level is at a 7 or 8 on a scale of 1-10.
- Slower pace ride back home
- Full body stretch