By Gene Galin
Can’t make it to the gym today? That was my situation last Friday, when I couldn’t make it to the gym. Apparently, it’s no problem. CrossFit 15-501 fitness coach Tim Pedersen shares a practical, easy-to-follow routine to keep me active and healthy even on the days I miss my workout session. Incorporating exercises like push-ups, air squats, jumping jacks, and sit-ups, along with a commitment to 40 minutes of movement, can transform my off-gym days into productive fitness days.
The 40-40-40-40 Routine: A Fitness Game-Changer
Push-Ups: Building Upper Body Strength
Push-Ups Made Simple Push-ups are a cornerstone of upper body workouts, engaging muscles in the chest, shoulders, and triceps. Tim recommends breaking the 40 push-ups into smaller sets throughout the day. “Do 10 push-ups after each phone call or during breaks,” he suggests. For those unable to do full push-ups, Tim advises starting with wall push-ups. “Place your hands against the wall, lean forward, and push back,” he explains, emphasizing the importance of full range of motion to avoid turning it into a mere head bobbing exercise.
Adaptable for All Fitness Levels Push-ups can be adjusted to various fitness levels. For beginners, wall or countertop push-ups are ideal. As strength improves, progressing to knee push-ups or standard push-ups on the floor becomes feasible. “In your office, you may not want to get down on the ground, but wall push-ups can be just as effective,” says Tim.
Air Squats: Enhancing Lower Body Power
Perfecting the Air Squat Air squats are excellent for toning the lower body, specifically targeting the quadriceps, hamstrings, and glutes. Tim advises performing 10 air squats every time you take a water break or use the restroom. “Just make sure you’re not squatting while using the bathroom,” he humorously adds. The key to a good squat is maintaining proper form: “Set your hips back, keep your chest up, and lower down as far as comfortable.”
No Gym Required One of the great advantages of air squats is that they require no equipment and can be done anywhere. Tim encourages incorporating squats into daily routines, making it easier to achieve the 40-squat goal without disrupting your day.
Jumping Jacks: Boosting Cardiovascular Health
The Cardio Classic Jumping jacks are a simple yet effective way to get your heart rate up. “Before a meeting or a call, do some jumping jacks to boost your energy levels,” Tim advises. “Aim for 100 jumping jacks throughout the day, broken into manageable sets of 10.”
Energy Booster Jumping jacks are not only great for cardiovascular health but also serve as a quick energy booster. Tim mentions Tony Robbins, who uses a mini trampoline to get pumped before going on stage. “Incorporating jumping jacks can have a similar effect on your energy and mood,” he notes.
Sit-Ups: Strengthening the Core
Focus on the Core Sit-ups and crunches are essential for core strength, which supports overall body stability. Tim suggests starting with 10 sit-ups at a time, focusing on engaging the abdominal muscles properly. “Think of it as bringing your rib cage closer to your pelvic bone, squeezing the muscles as you exhale,” he explains.
Scalable Exercises For those with back issues or limited mobility, Tim recommends modifying the exercise. “Even if you can’t get down on the ground, you can do seated crunches by squeezing your abs while sitting,” he says. These modifications ensure that everyone, regardless of fitness level, can participate and benefit.
40 Minutes of Movement: Staying Active
Daily Movement Goal Apart from specific exercises, Tim emphasizes the importance of staying active with at least 40 minutes of movement daily. “You can split this into smaller segments, like 10 minutes of walking four times a day,” he suggests. Regular movement is crucial for maintaining overall health and preventing the negative effects of a sedentary lifestyle.
Incorporating Movement into Your Day Tim encourages incorporating movement into daily routines. “Take the stairs instead of the elevator, go for a brisk walk during lunch, or even dance around the house,” he says. The goal is to keep the blood flowing and the body active, contributing to long-term health and wellness.
The Science Behind the 40-40-40-40 Routine
Health Benefits of Regular Movement
Combatting Sedentary Lifestyle Research shows that regular movement is vital for combating the adverse effects of a sedentary lifestyle. Prolonged sitting has been linked to increased risks of chronic diseases like heart disease and diabetes. By breaking up periods of inactivity with short bursts of exercise, you can significantly improve your health.
Longevity and Quality of Life Experts like Dr. Peter Attia advocate for consistent, moderate exercise to promote longevity. Maintaining an active lifestyle helps improve cardiovascular health, strengthens muscles, and enhances mental well-being. “Keeping active as we age is crucial for maintaining independence and quality of life,” Tim emphasizes.
Psychological Benefits
Mental Health Boost Exercise is not only beneficial for physical health but also for mental well-being. Activities like jumping jacks and brisk walking release endorphins, which can reduce stress and improve mood. “Even a short burst of exercise can leave you feeling more energized and less stressed,” Tim notes.
Increased Productivity Incorporating exercise into your daily routine can also boost productivity. Short exercise breaks can refresh your mind, making you more focused and efficient in your tasks. “Exercise stimulates brain function, leading to better concentration and creativity,” Tim explains.
Tips for Staying Motivated
Setting Achievable Goals
Start Small Tim advises starting with small, achievable goals. “Don’t overwhelm yourself by trying to do everything at once. Start with a few exercises and gradually build up,” he suggests. Setting realistic goals helps maintain motivation and prevents burnout.
Track Your Progress Keeping a record of your progress can be highly motivating. “Write down your daily achievements and track your improvements over time,” Tim recommends. Seeing tangible progress can boost your confidence and encourage continued effort.
Creating a Routine
Consistency is Key Creating a routine helps establish consistency. “Schedule your exercises at the same time each day, just like any other appointment,” Tim advises. Making exercise a non-negotiable part of your day ensures that it becomes a habit.
Mix It Up To keep things interesting, Tim suggests varying your exercises. “Incorporate different types of activities to prevent boredom and keep your body challenged,” he says. Mixing up your routine can also prevent plateaus and promote overall fitness.
Embrace the 40-40-40 Lifestyle
Incorporating the 40-40-40 routine into your daily life can lead to significant health benefits, both physically and mentally. By breaking down exercises into manageable sets and integrating movement throughout your day, you can stay active and healthy even without a gym membership.
Gene Galin began a 6 week +1 CrossFit Challenge on June 11 and he is reporting on his progress along this seven week journey.
