Everyday 30 Day Exercise Challenge – Day 12 min read
A few days ago I decided to change-up my workouts. I exercise regularly but over time I tend to get bored with the same regimen. Also when you exercise you need to change your workouts in maximize your body’s health and fitness. If you run with no cross-training you will plateau with legs and your upper body will suffer. If you do only weights you ignore cardio which gives you endurance. Exercise the whole body.
I looked around to start building a new routine that laid out hard goals to strive for. I have built one and I am 5 days into it. The best part is that this program is a gradual increase for 30 days that does not take very long to complete and it kicks your butt. The important part of this approach is the workouts had to be effective but not so impactful I have to take a day or two of rest. As I get closer to 30 days the workouts will be significantly longer as the reps in the sets gets larger and larger and I will have to break them up. I don’t think in 25 days I could do 200 burpees straight, 4 sets of 50 maybe.
I am not recommending to start this if you are not already actively exercising, start with lower numbers and build up more gradually. I already run 3 to 5 miles a time when I run, I bike no less than 15 miles but more around 20-30 miles, 40-50 miles when I have time on the weekends. I consider myself in pretty good shape, I eat healthy but I still enjoy life’s pleasures.
What I was lacking was cross-training exercises, each day I will post my workout and time to complete. These workouts are not in replacement of my longer bike rides or longer runs, but an everyday set for the next 30 days.
The links are to sample videos on how to do each exercise if you are unfamiliar.
- Start: 10 minute treadmill run (2.5 incline) – Distance at the end: 0.91 miles
- Short Rest (1 min)
- Back (Starting out with 8 lb. hand weights)
- 5 reverse flys
- 10 bridge pullovers
- 2 renegade rows
- 10 second superman (hold it)
- 5 burpees
- Short Rest (1 min)
- 10 situps
- 15 bicycle crunches
- 30 squats
- 20 second plank
- Total Time: Approx. 25 minutes
End of line.
Binary Blogger has spent 20 years in the Information Security space currently providing security solutions and evangelism to clients. From early web application programming, system administration, senior management to enterprise consulting I provide practical security analysis and solutions to help companies and individuals figure out HOW to be secure every day.
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