Posted: 6/23/2008 4:53:17 PM EDT
|
I have been working a new job at a Paper mill and I have gotten worried that I might lose the good shape that I have worked hard to maintain. I don't have any set breaks but I do have 3-10 minutes at a time on and off that I can use for whatever I need to, and on a 12 hour shift its good to keep your mind and body busy, as a lot of you probably know. Anyway I thought I'd post my routine for the benefit of others in a similar situation, I'm not a fitness guru so don't take this as gospel. Pushups- These are obvious. I plan on doing some real weights when I have a day off, but these have their place for maintaining a certain level of fitness. I started today with 10 sets of thirty during the course of about two and a half hours. I plan to adjust this as needed. "dumbbell"-My workstation is right next to the machine shop, so it wasn't hard to get a millwright to weld together some scrap metal into a makeshift dumbbell that weighed about 45 pounds. With that I did a couple of exercises -Dumbbell curls (8 Sets of 7) -Triceps extensions- behind the head (5 sets of 12) Situps/Curls- Also pretty self explanatory. I did 3 sets of 50 sit ups Pullups/Chinups- I did these off some scaffolding that is in my work area. I did sets of 10 intermittently throughout the day. I am looking for more that I could do, I is kinda fun to be creative. Any new comments or new ideas would be very welcome. |
| Look at MattFurey.com and follow some of the routines there. If you have stairs, take them and double or triple the steps, do Dive Bomber/Hindu Pushups, do Hindu Squats...I do those in between floors when I take the elevator. Push ups agains the desk edge or equipment while you're waiting for something. Lunge walking in areas where no one is looking when you're going somewhere in the office/building. Do alligator crawls or spider crawls on the floor. There's lots of stuff you can do throughout the day... Go to CrossFit.com and see other exercises that may work for you, or routines that you can set up with pull up bars, etc. |