Let’s face it, we’re not getting any younger. Working long hours in the processing area instead of cutting sign or becoming the greatest “docket rocket” in the AOR makes our daily energy expenditure crash like an f-150 splashing in the river. Add to that one too many taquitos packed in the lunchbox (they’re good, ain’t them) and before you know it, that uniform is getting a bit snug in the wrong places.
Here’s a quick workout that will only take 45 minutes, three times a week that will get you back on track. I don’t care if you have to start with 5lbs weights, just get to it. All exercises with the exceptions of planks and deadlifts (standard and romanian) will be one set of 10 to 15 reps. Deadlifts will be sets of 5 to 7 reps. Planks will be held for 30 seconds. If you can’t hold them for 30 seconds, do what you can, rest and add more sets until the time adds up to 30 seconds. Work on them until you can do them for 30 seconds without rest.
A Day
Military Press or Dumbbell Seated Press
Pulldowns
Goblet Squats
Deadlift or Romanian Deadlift
B Day
Bench Press
Bent Rows or Seated Rows
Single leg deadlift
Lunge
Plank
You will alternate this workouts throught the week, with a day of rest in between workouts. For example:
Mon A
Wed B
Fri A
Next week
Mon B
Wed A
Fri B
You could also do Tue-Thu-Sat or Wed-Fri-Sat, whatever works for you.
Why only one set to start with?
You’re going to get sore. I don’t want you to be miserable when you wake up the next day. Once you can get to 15 clean reps, add the lowest plate or dumbbell available at your gym. Eventually you won’t be able to add more weigh to that single set. When you hit that plateau, add another set. Keep milking those two sets for as long as you can, once you get stuck…add a third and final set. This is a very simple program that will cover 80% of what you need.
I’m not a personal trainer and you should consult with your doctor before embarking on an exercise routine. This is what has worked for me in the past, your mileage will vary and you assume all risk when doing this workout.