More than Pushups. Beyond Discipline.

1 Simple Workout that Became my Daily Fitness Habit

by | Fitness Habits, Pushups

My simple workout daily routine in a nutshell: a series of 100 abs followed by 150 pushups in 5 minutes every day.  Behind the story of this self-imposed pushup challenge that is now part of my daily workout, many mental tricks come to play to stick to my fitness habit.

Here is a summary of why I chose this simple workout, how I execute in terms of performance, and how I stick to my fitness habit (almost) every day.

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My Current Daily Workout

I wanted a quick fitness routine that helps me maintain my body. Enough to stay in shape, a bit of “cardio feeling” and nice smoothing chemicals after the workout.

Below are the details of my daily simple workout routine (Last Update: 29 Jun 2021):

Workout At the gym

  • 1 series of 100 crossbody sit-ups (or something not far from that, not sure about the exact name)
  •  1 series of 150 pushups with an average form between 5′ 00” and 5′ 30” or 1 series of 100 pushups with a better form between 3′ 30” and 4′ 15”
  • 1 series of 20 “vertical abs” on parallel bars (needs to post some videos and ask for right the name!)
  • 1 minute of standing on parallel bars mix with some “vertical abs”
  • quick stretch

Workout In my room

  • 1 series of 100 crossbody sit-ups (or something not far from that, not sure about the exact name)
  •  1 series of 150 pushups with an average form between 5′ 00” and 5′ 30” or 1 series of 100 pushups with a better form between 3′ 30” and 4′ 15”

Why did I Choose a 10-minute Workout?

I can only bull shit myself, but I won’t. Humans excel at finding excuses, and with a daily 10-minute workout, I have no reason not to make it happen. My less than 10-minute workout makes it easier to build and maintain a fitness habit sustainably.

This “no excuse” simple but powerful strategy is well supported and promoted by the celebrity Tony Robbins, for instance in episode 1218 of The School of Greatness “On The Habits & Skills To Take Back Control Of Your Life”.

“I do 10 minutes because if say 20 or 30 minutes; I say, oh I don’t have time. If you don’t have 10 minutes in your life, you don’t have much of a life.” – Tony Robbins

Do I Cheat a Lot with my Simple Workout Habit?

Yes, I do cheat. I established a structure with this daily, short and simple workout, and it became a healthy habit comparable to brushing my teeth. But there are some days where this fitness habit is not seducing me as usual.

These last few months I would say that:

 

    •  Once a week I have a cheat day: I don’t exercise at all or I do a less intense fitness activity.  Typically my light activity is going to be a 1-hour walk with a neighbor or just by myself whilst listening to podcasts (lockdown’s habit!)
More than Push-Ups - PushUpAndMore.Com
    • When I feel a bit lazy, when I had big night for instance: instead of going for the 150-pushups series, I opt for 100 pushups in a row. Reducing the pushup series to only 100 pushups helps me to apply the cold shower mindset to get my workout done even more faster than usual. To balance and feel at peace with my self, when I do only 100 pushups, I pay more attention to the quality of the pushup form than when I do a series of 150 pushups. Yes, it’s true! When I do 150 pushups, I have to admit I tend to switch from a “proper pushup form” to “Instagram push-ups” form when I reach 70 or 80 to save a bit of energy 🙂 By the way, if you’re wondering how to do pushups correctly check this article.

How Do I Stick to my Workout Routine?

Consider this: a short but intense workout is always better than no workout. It’s easy to start, and it limits the number of excuses you may find to not do your workout. It can be hard sticking to a workout plan when it gets tough. There are plenty of techniques to stick to a simple workout routine, and I talk about it in detail in this article.

A Simple Workout Is Recommended To Build A Fitness Habit - PushUpAndMore.Com

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About – Push Up and More – Fitness Blog

I’m Florian, the creator and author of PushUpAndMore.com Fitness Blog. I’m also a finance professional with many side-hustles, probably too many, but I love it!

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