Planning Multiple Workouts

If you are looking to build muscle, there are various tools online to help you design plans and programs. In this post, I am focusing on how you can incorporate different workouts, or be more active, in a week long period while dealing with an office/work life.

How I Became More Active

Using my previous life in tech, I will use portions of my week to provide ideas on things that you can do. Sunday is my typical quiet, or down day. Occasional Sundays include a 30-60 minute morning walk with the dogs. Throughout the day, laundry and meal preparation is done. In the late afternoon or evening, I always go for a long walk. This walk averages 6 miles and takes a couple of hours at a minimum.

Workdays in the office, I was up at 4:30am for a 5:56am train. For the walks on either side of the train ride, I always took longer routes than necessary, equaling 2-3 miles. During the end of day commute, I would go directly home, but after dinner go for a 3-4 mile walk. As mentioned in part 2 of this series, I also made the most of the office by taking stairs and walking laps of the building.

On work from home days, I was also up at 4:30am and in the gym for 5am. I would do an hour of cardio to replace the lost walk of the commute. In the afternoons of these days, I was back in the gym doing light cardio; stretching and rolling; and weight training.

Even though Saturdays quite often vary, most mornings include a trip to the gym for cardio or weight training.

What You Can Do During the Week

Many companies and apartment complexes have basic onsite gyms. Get into the office early, block off time midday, or stay later and use it. If there isn’t a gym onsite, find one near the office or your home.

What You Can Do On Weekends

Go for a walk around your neighborhood, town, or city. Drive out of the city and find walking or biking trails. If you have kids involved in activities, find ways to help, such as running drills. If this is not an option, but you can drop them off and leave, then go to a nearby gym. If you need to stay, stand up and move as much as possible. Since many kids activities involve sports fields – walk the perimeter. Don’t use your kids as an excuse to be inactive, but find ways to use them and become more active.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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