Anyone Can Find Time to Exercise. No more Excuses!
BIG V's 4-Month Jiu-jitsu Workout Challenge
Quite a number of people (including myself!) complain that they are sooo busy that they cannot find the time to exercise. People rationalize all sorts of excuses and like to pretend that they live lives jam-packed with adventure and intense activities that simply leave no time for anything else, including exercise. The reality is a much more boring subject.
It simply comes down to (mostly) 4 things: priorities, planning, persistence and procrastination. Most people use their time inefficiently and fill their lives with "busy work" to make themselves feel like they are living full days. Have you ever known someone who constantly talks about having to"clean" his/her house all the time and thus cannot do XYZ? Most likely that person is creating 'busy work' in order to feel more accomplished and fulfilled. In other words, that person has made "cleaning" a priority in lieu of other, most likely, life-enriching activities such as exercising, studying, learning a new hooby, creating something, starting a business, etc. Now don't get me wrong, cleaning IS important, however, if you choose not doing something that you need to do, or should be doing, then it is not really a priority in your life, period. Priorities are only priorities when you take action to start and complete them. All else is wishful thinking.
Despite the fact that there are numerous studies showing the benefits of exercise for a wide range of physical and mental conditions as well as an improved quality of life and self-image, most people simply make TV watching, cleaning the house, texting, surfing the Internet, drinking, etc., priorities over simple exercise. They place more value on 'other' things than on their health whether or not they are aware of it. . They talk a good game (we all have done that!), but the reality is that they are simply placing higher value on other things at that time.
To give you an example, rank the following 5 items in order of importance:
watching your favorite TV show
your child/parent is in critical condition in a car accident and you must rush to the hospital
eating a delicious Oreo cookie (or 5!)
playing with your pet dog
cleaning your house
If you are like most people, there will be: one activity/event/item from the list that you made your absolute #1 priority; another close, but still far behind; and a couple that are lower priority/interchangable, depending on context. (Btw, if you chose the Oreo as #1, you are a sicko). That #1 priority is what you should be focusing on in the present moment and making a regular part of your daily routine. Most likely, all the others will seem less important.
Make exercise one of your top priorities!
Now, there are people that are truly busy with work, studying, raising children, etc. We have all experienced this from time to time in our lives. Life can get busy. But no matter how busy life gets, I am here to show you how you can still live your busy life and have enough time to exercise, hence, the reason for this workout challenge! No more excuses! Time to get in shape and make a commitment to your health. No expensive equipment, no fancy schmancy gym, no long drawn out hours, no frills, but all thrills!
The trick is to use small blocks of time( 15 seconds to 5 minutes) each day to complete, over the course of a few months, thousands of repetitions of exercise movements. For example, let's look at a standard exercise, the squat. Imagine you are waiting by the toaster for your delicious Pop Tarts to warm. In 15 seconds you can do about 10 squats. Now imagine doing this 3 more time over the course of the day - for a grand total of 60 seconds a DAY. That's IT. Using that conservative estimate, in 4 months you will have done almost FIVE thousand squats without even really trying! Over the course of a year you will have done 15 000 squats! Now imagine applying that to other exercise movments - pushups, mountain climbers, burpees, etc. Do you see the power of this method? No more excuses! For those who are more committed, choose 30 minutes, 3 times a week and do some of them in a cardio circuit.
Here is the challenge: Who is going to attempt, nay, complete this challenge along with me? It is ambitious, and challenging, especially for poor me who has never done anything like this before!
The goal is to to do thousands of reps of basic BJJ movements and basic exercises over the next 4 months.
Here's are the rules:
You can do the exercises movements whenever you want, in any amount at a time, 24 hrs.day. You can have formal, 'scheduled' workouts, doing them as cardio circuits, or you can just do them while waiting for the toast to pop-up, or in front of the TV. Perhaps you are on coffee break at work: pump out a set of 25 - it doesn't matter, just get all the reps done within 4 months!
All the exercises below must be completed within 4 mounths of your start date. I am starting this Monday, July 12th, 2010 and I'm looking forward to the challenge. An injury may make me switch or eliminate one of the exercises, only time will tell.
Listen to your body, start off low and slow and gradually increase reps.
Hint: keep scraps of paper and pens in every room of your house (including the bathroom!) and just quickly jot down the amount of reps whenever you do some. Most are prone to forgetting, or even worse, overestimating. Tally them up at the end of the day or week.
I have hung up 12 sheet of paper on my wall, each with the name of 1 (of the 12) exercises at the top. This is where I will be recording/keeping track of the number of reps I have completed. I suggest you do the same. Simply transfer the amounts you have scribbled down on various pieces of paper onto the paper(s) on your wall. It also gives great visual motivation!
So who's with me? Please let me know interested in doing this challenge! If you complete it, pizza and beer is on me! (Club members only, nice try, though!)
Note: If you don't have desire or equipment to do the biking and walking, just do the movement exercises. Yes, any excerise movments done in class will count towards the total!
Here's the challenge:
BIG V's 4-Month Jiu-jitsu Workout Challenge
12 Exercises (followed by number of reps):
1) Jumping jacks - 10 000
2) Burpees - 5 000
3) Pushups (any type) - 10 000
4) 4-points base (sit-outs in which you go around in a square until you get back to your original position) - 3 000
5) Shrimpcrawl Stepovers - where you bridge and shrimp and cross your outside leg over) - 6 000
6) Prisoner Squats - 7500
7) Bridging-to-knees (outside leg over to turtle position) - 2500
8) Bridging-to-knees (inside leg under to turtle position) - 1500
9) Kick-ups (to seated position) where you throw your leg violent outwards or downwards and get to seated position) - 4000
10) Sprawls (from your knees) - 5 000
11) Mountain Climbers (stat with one foot forward, 1 rep is completed when you arrive back at starting position with same foot forward) - 6 000
12) Standing-up-in-Base - 3000
Total reps of all exercises: 63 500
(OPTIONAL):
BIKING: 1 000 km
WALKING: 300 Km
Quite a number of people (including myself!) complain that they are sooo busy that they cannot find the time to exercise. People rationalize all sorts of excuses and like to pretend that they live lives jam-packed with adventure and intense activities that simply leave no time for anything else, including exercise. The reality is a much more boring subject.
It simply comes down to (mostly) 4 things: priorities, planning, persistence and procrastination. Most people use their time inefficiently and fill their lives with "busy work" to make themselves feel like they are living full days. Have you ever known someone who constantly talks about having to"clean" his/her house all the time and thus cannot do XYZ? Most likely that person is creating 'busy work' in order to feel more accomplished and fulfilled. In other words, that person has made "cleaning" a priority in lieu of other, most likely, life-enriching activities such as exercising, studying, learning a new hooby, creating something, starting a business, etc. Now don't get me wrong, cleaning IS important, however, if you choose not doing something that you need to do, or should be doing, then it is not really a priority in your life, period. Priorities are only priorities when you take action to start and complete them. All else is wishful thinking.
Despite the fact that there are numerous studies showing the benefits of exercise for a wide range of physical and mental conditions as well as an improved quality of life and self-image, most people simply make TV watching, cleaning the house, texting, surfing the Internet, drinking, etc., priorities over simple exercise. They place more value on 'other' things than on their health whether or not they are aware of it. . They talk a good game (we all have done that!), but the reality is that they are simply placing higher value on other things at that time.
To give you an example, rank the following 5 items in order of importance:
watching your favorite TV show
your child/parent is in critical condition in a car accident and you must rush to the hospital
eating a delicious Oreo cookie (or 5!)
playing with your pet dog
cleaning your house
If you are like most people, there will be: one activity/event/item from the list that you made your absolute #1 priority; another close, but still far behind; and a couple that are lower priority/interchangable, depending on context. (Btw, if you chose the Oreo as #1, you are a sicko). That #1 priority is what you should be focusing on in the present moment and making a regular part of your daily routine. Most likely, all the others will seem less important.
Make exercise one of your top priorities!
Now, there are people that are truly busy with work, studying, raising children, etc. We have all experienced this from time to time in our lives. Life can get busy. But no matter how busy life gets, I am here to show you how you can still live your busy life and have enough time to exercise, hence, the reason for this workout challenge! No more excuses! Time to get in shape and make a commitment to your health. No expensive equipment, no fancy schmancy gym, no long drawn out hours, no frills, but all thrills!
The trick is to use small blocks of time( 15 seconds to 5 minutes) each day to complete, over the course of a few months, thousands of repetitions of exercise movements. For example, let's look at a standard exercise, the squat. Imagine you are waiting by the toaster for your delicious Pop Tarts to warm. In 15 seconds you can do about 10 squats. Now imagine doing this 3 more time over the course of the day - for a grand total of 60 seconds a DAY. That's IT. Using that conservative estimate, in 4 months you will have done almost FIVE thousand squats without even really trying! Over the course of a year you will have done 15 000 squats! Now imagine applying that to other exercise movments - pushups, mountain climbers, burpees, etc. Do you see the power of this method? No more excuses! For those who are more committed, choose 30 minutes, 3 times a week and do some of them in a cardio circuit.
Here is the challenge: Who is going to attempt, nay, complete this challenge along with me? It is ambitious, and challenging, especially for poor me who has never done anything like this before!
The goal is to to do thousands of reps of basic BJJ movements and basic exercises over the next 4 months.
Here's are the rules:
You can do the exercises movements whenever you want, in any amount at a time, 24 hrs.day. You can have formal, 'scheduled' workouts, doing them as cardio circuits, or you can just do them while waiting for the toast to pop-up, or in front of the TV. Perhaps you are on coffee break at work: pump out a set of 25 - it doesn't matter, just get all the reps done within 4 months!
All the exercises below must be completed within 4 mounths of your start date. I am starting this Monday, July 12th, 2010 and I'm looking forward to the challenge. An injury may make me switch or eliminate one of the exercises, only time will tell.
Listen to your body, start off low and slow and gradually increase reps.
Hint: keep scraps of paper and pens in every room of your house (including the bathroom!) and just quickly jot down the amount of reps whenever you do some. Most are prone to forgetting, or even worse, overestimating. Tally them up at the end of the day or week.
I have hung up 12 sheet of paper on my wall, each with the name of 1 (of the 12) exercises at the top. This is where I will be recording/keeping track of the number of reps I have completed. I suggest you do the same. Simply transfer the amounts you have scribbled down on various pieces of paper onto the paper(s) on your wall. It also gives great visual motivation!
So who's with me? Please let me know interested in doing this challenge! If you complete it, pizza and beer is on me! (Club members only, nice try, though!)
Note: If you don't have desire or equipment to do the biking and walking, just do the movement exercises. Yes, any excerise movments done in class will count towards the total!
Here's the challenge:
BIG V's 4-Month Jiu-jitsu Workout Challenge
12 Exercises (followed by number of reps):
1) Jumping jacks - 10 000
2) Burpees - 5 000
3) Pushups (any type) - 10 000
4) 4-points base (sit-outs in which you go around in a square until you get back to your original position) - 3 000
5) Shrimpcrawl Stepovers - where you bridge and shrimp and cross your outside leg over) - 6 000
6) Prisoner Squats - 7500
7) Bridging-to-knees (outside leg over to turtle position) - 2500
8) Bridging-to-knees (inside leg under to turtle position) - 1500
9) Kick-ups (to seated position) where you throw your leg violent outwards or downwards and get to seated position) - 4000
10) Sprawls (from your knees) - 5 000
11) Mountain Climbers (stat with one foot forward, 1 rep is completed when you arrive back at starting position with same foot forward) - 6 000
12) Standing-up-in-Base - 3000
Total reps of all exercises: 63 500
(OPTIONAL):
BIKING: 1 000 km
WALKING: 300 Km
posted by WesternJJ at 4:18 PM
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