Dude’s Workout

Happy belated Memorial Day. Hope you had a great unofficial start to the summer.

Memorial Day is one of the best holidays – other than the whole memorializing dead people thing – because of the all the promise the upcoming summer holds. It will go quick, it always does, but it’s a given that the next few months will be filled with all sorts of greatness.

To help kickoff the summer, The Dudes welcomed The Lady in the Shoe and her family – all 27 kids. Luckily, her husband – the Dude’s brother-in-law – tagged along as well. And he helped me accomplish a major task, cutting down a couple big trees.

So, to start this post, I want give a huge thank you to the bro-in-law for all the help. And this big task is part of a bigger discussion we had over the extended weekend, workouts.

I could stretch this workout discussion in all sorts of directions, but I’m going to keep it simple – with the thought in mind that I will circle back with some more workout/health related ideas later.

As I’ve mentioned in previous posts, the Dude has been dabbling in health and fitness for a long time. Many moons ago I was even a certified personal trainer, but my main interest over the years has been to develop an efficient training and health regimen for myself. And I’m closer now than I’ve ever been.

I’m always looking for ideas to improve my systems, methods, exercises, etc., but my current regimen is very streamlined and effective.

I get into workout discussions from time to time, and I’ve shared my ideas on a number of occasions; so after a workout discussion with the bro-in-law this weekend, I figure it’s worth a blog post to toss out my thoughts.

This is already dragging on longer than I hoped, so let’s get to it. Below is a down and dirty on the Dude’s Workout. Keep in mind that my goal is to get results, be healthy, and do it as quickly, as effectively, and as fun as possible.

Oh, and no gym membership, done at home.

Before I dive into it, I need to point out that general health and desired results depend heavily on diet. I estimate as much as 80%, in fact…maybe more. Yes, diet is that important. My diet discussion will most likely spiral in all sorts of directions, so I’m not going to hit it YET, but if you want to do a little research on your own, check out Mark’s Daily Apple. I can’t suggest that site highly enough. I dig Mark’s ideas big time. Snoop around, you’ll be amazed, and much of my thoughts incorporate Mark’s ideas.

Here we go….the Dude’s workout for a week:

  • 2 days of heavy lifting
  • 4 days of movement
  • 1 day of sprints

Heavy Lifting – I use a dive belt with 28 pounds for weight:

  • Weighted push-ups
    • 16 reps –  failure
    • Exhale up and down, hold for a full inhale at the bottom.
  • Weighted pull-ups
    • 16 reps – failure
  • Squats or lunges
    • 20 reps
  • Shoulder press
    • 10 reps
    • Kneel on a bench or chair (I use a piano bench), bend over and put your hands on the ground, push. You’ll be amazed.
  • Planks
    • 35 seconds. Front, and each side.
    • If you don’t know planks, do a quick search, and you’ll get all you need to know. Basically, get in a push-up position, but on your elbows, and hold it.

A Few Notes:

  • Only go to about 80-90% range of motion for each exercise. In other words, keep tension on the active muscles at all times; don’t fully extend and give your muscles a chance to relax in between reps.
  • I’d love to do lower reps, but it’s tough to have enough weight at home.
    • Lower reps – 6-8 – are best for building muscle.
  • It is amazing how great the workout can be at home. It’s just a matter of the right exercises – and the right diet.
  • I have a couple other routines I’m working towards, but I haven’t gotten there yet. I’ll share when I do.

4 Days of Movement:

  • This can be anything; just get out and move. Walking is great, ride a bike, kayak, jump rope, play on a playground – anything you can do to move.
  • I do yoga a couple days a week, and I also incorporate deep tissue massage with a lacrosse ball, as I’ve mentioned in a previous post – this massage will blow your mind.
  • I also work in walking, riding a bike, kayaking, gardening, surfing, chasing the kiddos, yada, yada, yada. Basically, get outside, move, and have fun.

Sprints:

  • This is a key ingredient. Drop the long runs. They are not healthy or good for you. Again, read Mark’s Daily Apple.
  • However, I must admit, I’m a bit slack here. I was very consistent for a couple months, but I’ve been stretched in other directions recently.
  • My routine is 6, 120 yard sprints – a full football field including end-zones. Sprint – as in as fast as you can – one way and walk back to catch your breath. Repeat 6 times.
  • There are a wide variety of options thought – swim, jump rope, kayak, ride a bike – anything that you can sprint with.

There it is the down and dirty Dude workout. Be flexible, but be consistent. Have fun, save money, and get in shape. The summer is full of promise; so now’s a great time to start.

Before I roll, how about a couple great pictures of the tree cutting. Which brings me full circle, and gives me a chance to make a final note. Life is full of exercise, we just need to find it. Cutting down trees and hauling wood all day is a great example of a day full of heavy lifting. Sure, it’s not a specific routine, but damn straight that counts as one of the two heavy lifting days for the week.

Thanks for the workout and the lack of trees bro-in-law.

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One Response to Dude’s Workout

  1. Pingback: Dude’s Flow: Off the Reservation | Dude Knows Best

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