So Ive got depression that really saps me of my motivation.
However. Fuck it. Im gonna try for 30 days at least the LAZIEST workout routine I can think of.
Firstly. Im a janitor. I work 40 hrs a week cleaning.
Every day right now, I bike 3 miles home from work.
So. Instead of building a whole program that requires me to do several moves with several sets.
Im gonna bike home. And then do 1 move! 5 sets of 4 reps. As high of resistance my body will allow.
The other day, it was 5 sets of 4 reps wide grip pull ups.
Last night was 5 sets of 4 reps bench.
Tonight will be 5 sets of 4 ab wheels.
I dont care. Im just gonna do this exact thing for a month.
So it takes me about 20 minutes to get home and about 10 to 15 minutes to bang out these reps.
Im 189 lbs right now. Im hoping to lose 10 lbs, but im not in a rush.
Imma find the hell out and see what happens.
So by my guess, Ill be doing bench press 2 or 3 times a week as well as pull ups and ab wheels.
Ill let you all know what happens in a month. If anything; it wont be a total waste of time and maybe ill at least develop a good habit.
Biking 6 miles a day is already more exercise than what most people do so you already have a leg up there. Unless your diet is bad I don’t see you having much trouble loosing the fat. Also, if you are doing lifting don’t be surprised if the scale doesn’t move much. Any muscle you put on will of course counter weight loss of fat. Best bet is to take measurements of your waist and such. Also take some face pics cause face gains are a thing and you’d be surprised how much different you look just for 10 or so lbs.
I bike 3 miles. I take the bus into work cause going to work on bike is just way too dangerous.