A Simple Workout

A lot of writers I know have ruined backs.

They sit in a chair all day, and don’t get much exercise. And that’s even the many non-professional writers I know, who have  cubicle/desk jobs, and sit all day in a chair at work, and then come home at night to squeeze in some writing for pleasure. I’m a little different. I work heavy construction during the day, and come home tired from that and try to squeeze in some writing. I get a little physical activity but not enough.

Everybody needs to exercise. Writers need especially to make sure they do something. We’ll wind up crippled humans, with barely functioning hands, weak legs and backs when we get in our senior years. All this sitting in place and typing, typing, typing is not all that bueno. Movement is needed, yo.

I’m trying to stay in passable shape for both my day job working construction, so I can keep climbing ladders (literally) in the industrial hellholes where I make my money. And to ensure I can still get around when I’m 60 yrs. old. I want to make sure my back isn’t ruined from all this chair slouching I do at my desk when I get home, and on the weekends. So, I make a point 4-5 days a week to show up for my workouts, in any room I choose in my apartment, because this workout I do, requires no gym membership or equipment other than body weight (and if you’re feeling up for it, a 35#-55# kettle bell)

Here’s a simple workout I do.


It’s set up in intervals of 30 seconds “on”/30 seconds “rest”

1. warm-up/stretching:

5 body weight squats

5 bodyweight lunges per side

5 pushups X 3

repeat X 2-3

2. kettle bell swings

I try to do 20 swings in the 30 seconds.

I Keep track on a piece of paper what “round” I’m on.

Each minute is a round

The goal is 10 rounds, or 200 swings, or more.

Try to improve over time. Add weight, as you can.

The kettle bells I purchased from Punch Gym have screw taps

in the bottom to add weights to the bottom.

I welded my own 5# & 10# additional weight plates.

duration of kettle bell swings: 10-20 minutes all together

3. Using Weights.

(This is after the swings, a general combo of exercises)

Like I said, own a few kettle bells and recommend them.

But free weights work fine. Dumb bells, do too, regular weight plates, even a sand bag.

*I once cut a hole in a basketball and filled it up with sand to make it weight 25#. I worked out with that for a month, the results were great for a deflated basketball and some sand. Hahaha. Why are you taking advice from me?



Alternate routines.

One day do A, the next day I’ll do B.

Take a day off when you’re not in the mood.

Usually, I take a day or two a week.

A:

sqauts X 5

1 arm overhead press X5 per side

1 arm row X5 per side

 windmill X5 per side

B

clean X 5 per side

pushups X10

Sit Ups, holding weight X10

That’s what I do. It’s not the most ambitious workout, but, that’s okay. My motives are just to stay in good enough shape that I can keep doing stuff. If you’re feeling like you  aren’t getting enough exercise and want to get back into it, or into it at all, what the hell. Try this.

Works for me. The 30/30 setup keeps me occupied and fixated on a fast paced workout that leaves little time between exercises for screwing around.

* any exercises you are not familiar with search for them on youtube. There are very many videos and that is how I learned. I recommended searching out artofstrength videos demonstrating the exercises you may be unfamiliar with like kettle bell swing, windmill, one arm overhead press, kettle bell clean, one armed kettle bell row, etc.

Have at it!