Sample Workout or "What 'Enough' Exercise Looks Like for Most People"

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In another post, I'll explain the thought process behind the workout and my motivations for designing it. This post will just explain the schedule, the routine, the exercises, and how to progress on the exercises.

Workout Title: "This is What 'Enough Exercise' Looks Like for Most People"

1 - DISCLAIMER

Consult your healthcare provider before adopting this or any other workout program. This particular workout makes use of isometric and dynamic tension exercises: both of which can be risky for people with chronic hypertension.

2 - SCHEDULE

Perform the workout once every 96 hours. So, some weeks, you'll do the workout twice and other weeks only once. It will only require 20-30 minutes to do each time. Try not to miss a workout, but if you do, you're still ok as long as you don't slip to more than 168 hours between the end of one workout and the start of the next.

3 - ROUTINE

Part1 (5-10 min)

Towel Push and Pulls: 1x6 (rest 10 seconds between sets)

REST 10-30 SECONDS

Low Plank: 3-5x13-34 seconds (rest 10 seconds between sets)

REST 10-30 SECONDS

Wall Sit: 3-5x13-34 seconds (rest 10 seconds between sets)

REST 10-30 SECONDS

Part2 (10 min - set a timer)

a) Pushup 1x12

b) REST 0-60 SECONDS

c) Forward Lunge 1x20

d) REST 0-60 SECONDS

e) Back to (a) until timer dings

Part3 (5-10 min)

Shoulder Bridge 3-5x13-34 (rest 10 seconds between sets)

REST 10-30 SECONDS

Single-Leg Bodyweight Calf Raise 1-3x8-21 (rest 10 seconds between sets)

REST 10-30 SECONDS

Neck "Yes": 1-3x5-13

REST 10-30 SECONDS

Neck "No": 1-3x5-13

4 - EXERCISES

Towel Push and Pull:

(I do these somewhat differently than this site instructs and will explain how in a future post, but in the meantime do them this way.)

https://homegym-exercises.com/push_push_towel.html

Low Plank: https://www.yogapedia.com/definition/7400/low-plank-pose

Wall Sit: https://www.verywellfit.com/the-wall-sit-quad-exercise-3120741

Pushup: https://www.verywellfit.com/the-push-up-exercise-3120574

Forward Lunge: https://www.johnnyfit.com/bodyweight/alternating-forward-lunge.html/

Shoulder Bridge: https://classpass.com/movements/shoulder-bridge

Bodyweight Calf Raise: https://workoutlabs.com/exercise-guide/bodyweight-calf-raises/

Neck "Yes":

- Lie on your bed with your head and neck off of your bed

- Start/end position of this exercise is your head hanging back relaxed

- Midrange is your chin touching your chest

Neck "No":

- Lie on your bed with your head and neck off of your bed

- This exercise has two midrange positions

- There will be CONSTANT tension in your neck for this m

- Start / End position is your head and neck parallel to the ground

- First midrange position is eyes looking over left shoulder

- Second midrange position is eyes looking over right shoulder

- The second time you return to Start / End position, you've completed one rep

5 - PROGRESSION

In general, if an exercise is too hard, apply common sense and think of an easier version: example "girl" pushups (from knees instead of toes) instead of regular ones.

Track your workouts somehow so that you're aware of your progress. In general, progress looks like maximizing the rep and set ranges and decreasing the rest times that are in the guidelines above. For Part2 of the workout, it's all about decreasing the rest periods to zero and increasing the number of times you complete the circuit in the ten minutes.

Some more specific progress ideas:

- As you max the set / rep ranges for the shoulder bridges, go to one leg and add a rest period of 10 seconds between each side. When you've maxed those, try to do full gymnastic bridges (sprung up on your hands/arms) and step through the set/rep counts with those: https://www.liveabout.com/gymnastics-bridge-stretch-1715040

- Low Plank and Wall Sit: Go to single leg, set back through the progression, and add a 10-30 second rest period between sides

- For any unilateral exercises (the single leg wall sits, planks, and bridges described here), DON'T exhaust one side and then do the other! Alternate sides for each set until you've done all prescribed sets / reps for BOTH sides.

- If you want to progress more quickly, do the workout every 72 hours instead of 96. This will also give you more margin for error on missing workouts at times.

6 - QUESTIONS

Please post any questions in the comments below. Enjoy!