push-upsIf you are anything like me you have periods of time when life and/or business gets in the way of your workout schedule.  I usually exercise first thing in the morning, but for the past two weeks I have been too tired to wake up and workout.

After the first week of no exercise I told myself the rest would be good for my body.  After two weeks of no exercise, no more excuses, I think my body is well rested.  Now its time for me to find a way to get back into working out without the excruciating soreness that follows from returning to exercising.

That is why I have for you this simple AMRAP start back workout.  AMRAP stands for as many reps as possible.  This type of workout increases your overall workout reps because you attempt to have more reps than the previous workout.  It gives you a way to be competitive with yourself.

Be careful with this type of workout in order to minimize DOMS (delayed onset muscle soreness). I recommend starting day one with a 5 minute workout, then increasing the workout by one minute each day.  After two weeks you should be between 12-20 minutes for your total workout which is more than enough. This will be a complete workout and simple enough to do at your house. Keep performing each round until the time is up, while counting your total number of reps.  Try to do more reps than the day before.

AMRAP (as many reps as possible)

  • 5 Pull-ups (if you don’t have a pull-up bar, perform barbell or dumbbell rows)
  • 10 push-ups
  • 15 squats

Do this for 5 minutes and count your total reps.  The next day go for 6 minutes, then 7 minutes the day after, etc… Workout for three days in a row, then take a day off, or workout every other day.  After two weeks of this program you will be ready to go into a new workout program.  This is a a great full body start back workout routine.  Good luck!!

Dr Spencer Charlet
Mooresville Chiropractor