Rugged Maniac was good enough to forward a Men’s Health article outlining a training approach. The article prompted this post; in my experience, people are unwilling to adapt a training regimen to fit a pre-existing (and busy!) schedule.
Preparing for an event with just a month isn’t ideal, but you have to work within the time you have. To that end, I’m going to do two workouts a day. I’m also making some compromises to fit within my existing schedule / activities:
Warmup (before each morning routine)
Repeat for 3 minutes
- 5 pushups
- 5 air squats
- 5 situps
Morning Routine A (Crossfit)
Do each workout for 40 seconds, rest 20 seconds, repeat 6 times.
- Bear Crawl
- Gorilla Hang Pullup
- Plank to Elbow Touch
- Dumbbell Thruster
- Spiderman Pushup
- Dumbbell Row
Morning Routine B (Yoga)
Hold positions for the time listed below. Do 5 reps of each position. Breathe in for 5 seconds and out for 5 seconds. Continue breathing during transitions.
- Hands to Heart (6 breaths)
- Mountain (10 second hold, 5 neutral, 5 each arm)
- Tree (1 min hold each leg)
- Downdog / Upward Facing Dog (10 sec hold),
- Cat / Cow pairs (5 seconds each)
- Broken Table (1 min each side)
- Sun Salutation A (5 seconds each position: Mountain, Extended Mountain, Fold Forward, Halfway Lift, Chaturanga, Upward Facing Dog, Downward Facing Dog, Step Forward, Fold Forward, Halfway Lift, repeat)
- Warrior 2, Triangle, Warrior 2, Reverse, Warrior 1, Fold Forward, Warrior 1, repeat (5 seconds each position) - do left foot forward for 5 sets then do right foot forward for 5 sets
- High Boat / Low Boat (15 seconds each position)
- Wheel (15 second hold)
- Supta Baddha Konasana (1 rep, 30 sec)
- Corpse Pose (1 rep, 2 mins)
Afternoon Routine (Cardio)
Running is familiar to me, but I want to cross-train for a future triathlon.
- Swimming, 2x week
- Biking, 2x week
- Running, 3x week
This is the resulting schedule:
Routine A is still a challenge for me, I’m starting out with 5-pound dumbbells and doing 2, 3, 4 and 5 sets the first four days. I strongly recommend making similar adjustments as you ramp up. Because the first few days leave extra time, I’m filling it with house work to maintain the schedule and keep moving.