Staying fit, strong, and loaded with energy is far easier to achieve than you think.
You’ve got to hit the gym daily, you better run a ton, do those HIIT workouts, and push yourself hard. If not, you’re going to be out of shape, age faster, and be an unhappy person.
Then your mind starts talking to you:
Darn, you better exercise more this week or you’ll never lose your belly fat and build bigger muscles. Come on man, do what those guys say. After all, they do look super fit, and that’s how you want to look too!
Building and maintaining excellent physical fitness is not hard, it’s easy. Unless you want to be a bodybuilder.
Stress no more, take a few deep breaths, and try “the lazy man’s exercise routine.”
I gave my methods that slogan for a good reason. Everyone is basically lazy and nobody in their right mind wants to torture themselves daily in a sweaty gym with hardcore workouts.
The lazy man’s exercise routine
I developed and have followed these methods for the last 8 years. I got tired of constantly rushing to the gym and the guilt trip that followed if I didn’t.
Finally, I said, to hell with this. Experiment and come up with a better plan and solution.
May daily movement and fitness routine
The first thing I do when I get up at 6 am is drink a lot of lemon water and enjoy my coffee. I certainly do not stress myself and go to train right away.
Easing into your morning after waking up is vital for a calm, and happy mindset.
Body and Mind
When I’m ready I go for a fast-paced 3-mile walk around my neighborhood. That’s the easiest, most effective, and most inspiring way to get your first bout of movement done for the day.
Back home I hit the mat and do my strength-yoga-mindfulness routine.
The routine:
1. Plank 2 to 3 times for 2 minutes
2. Headstand for 5 minutes
3. Handstand 2 to 3 times against a wall for 1.5 minutes each
4. Meditate for 10 minutes
The daily starter routine is done.
- The walk boosts your cardiovascular system and creativity.
- The head- and handstand build your skills, are powerful static strength poses, and promote optimal mental focus.
- The meditation sets your mind at ease and helps you flow into a productive day with a positive mindset.
I live in the bustling city of Phnom Penh, Cambodia. Instead of riding a motorbike or taking a Tuk-Tuk like everyone else, I choose to walk everywhere I can.
These walks are between 10 to 30 minutes each, around 3 times per day, and deliver you extra cardio, and fat-burning bonus points.
To top things off, I love the stairs. Wherever I find stairs I’ll use them instead of the elevator.
I live on the 5th floor of my apartment building. I come and go at least 5 times a day, and I use the stairs as a fun, and quick little workout every time I go back up.
Sometimes I run the stairs fast, even sprint. Other times I lunge up, going up 2 to 3 steps at a time.
Using your stairs as a workout obstacle is super fun, effective for muscle build, and a stronger heart.
Strength Training
2 to 3 times a week I’ll perform simple calisthenics workouts in my apartment. These routines only take me between 15 to 30 minutes.
That depends on how many sets I feel like doing on the day. I never force myself to do a programmed amount of sets. I simply go with the flow and how I feel.
The more energy and power, the more sets. The less motivated or busy, the fewer sets — move on.
The routine:
Multiple plank variations, push-up variations, squats, lunges, and head-and-handstands.
Sprint Training - The routine:
4 to 6 twenty-meter sprints (or however long the pool is). 20-second breaks in between sprints to bring the heart rate back down.
Mobility Training & Stretching
Every other day I like to spend 15 to 30 minutes practicing my mobility and stretching routine. I enjoy doing this because it’s a relaxing method, which increases flexibility and strength at the same time.
It’s also an excellent way to set your mind at ease and become more energized.
That’s what I do to stay fit, without worrying about having to work out.
I see my methods as my hobby and enjoy simply using my body to exercise wisely if and when I feel like it.
Final Thoughts
I’ve been practicing this method for 8 years, and it works wonders. It takes the stress out of the workout game and relaxes your body and mind.
Bonus Tip: It also saves a heck of a lot of time and money!
Rob
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