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.

  • Muad'DibberA
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    1 year ago

    Good luck comrade. 30 minutes a day is plenty, I have no idea how some people power through working out for over an hour every day… the body can only do so much before you get drained.

    I did some math recently because I want to lose weight, and found that I could either do a ton of cardio… or just eat a little less calories each day. Reminds me of my family member who should be retired, but has a full-time job just to have a car and do car payments.

    Oh yeah, you pry already have something like this, but get either a calendar, or that loop habit tracker on android, and check off every day that you hit your 30 minutes. Its called don’t break the chain and is a great way to build habits.

  • @201dberg
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    51 year ago

    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.

    • @GloriousDoubleKOP
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      31 year ago

      I bike 3 miles. I take the bus into work cause going to work on bike is just way too dangerous.

  • @thetablesareorange
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    1 year ago

    I’d actually trim that down even further, you’re cleaning all day, and biking, so your back and abs are fine. Switch it to 3 sets of 10. generally you want to stick with that. you can increase it to 8 for more serious strength training or up to 15 to endurance, but 3x10 is the general rule. 5 sets of 4 sounds more like super serious Olympic level weightlifting where theyre on the verge of breaking a bone the whole time. do just that everyother day with the smallest weight increments you can afford (weights are expensive i know it sucks but they litchurally last forever) and you should notice significant gains very quickly. You might also want to try working out in the morning when you first wake up rather than after the long work day.

    • @GloriousDoubleKOP
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      41 year ago

      I live in an apartment complex with a small gym. So… Cable machines and machines and pull up bars and shit.

      But ill keep this in mind because im not exactly out of shape. Honestly just got a layer of vanity fat and some diminished strength.

      Either way; I think it’s worth reporting on what happens when one does the most effective singular move a day to someone who is already semi low intensity active anyway.

      Honestly… I NEVER liked going to the gym upwards to an hour every day.

      Wanna find out if this is worth it.

      • @thetablesareorange
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        1 year ago

        staying motivated is one of the hardest parts. Gyms make 99% of their money getting people to sign up for a 1 year membership who then show up 3 times and never come back

          • @thetablesareorange
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            21 year ago

            definitely, good luck to you, don’t forget to your drink protein shakes and take your vitamins :)