If you want something you’ve never had, you must be willing to do something you’ve never done.
– Thomas Jefferson
So many workout routines overcomplicate. They add in special phrases and confusing programs where you are still left in the same place you were before – confused without an effective workout routine to do. This workout routine is based around the idea of simplicity – something I’m a big believer in. Some of the best things in life are free – vanilla ice cream, beautiful women (ok maybe they are not that simple), corgi puppies, etc. Working out is no different. It should be done structured, simplistically, and consistently. It should not make you confused, and you should have a clear and focused goal. I have personally designed a workout routine you can do at-home (because I am also a big believe in working-out-at-home) with minimal equipment such as dumbbells and maybe a pullup bar. Without further ado, here it is (I have an explanation of the routine after):
That’s it. That is basically the workout I do to keep in pretty good shape. I do some variations on this type of workout, but in general this is what I do on an almost daily basis and it has kept me in great shape and I feel good. You might notice that it’s extremely simple, and you might have some protests about it. You might say, “wait, why there is no leg workout!” or “what do all of the DB and SB’s mean and how often should I do this workout, at what time of day, and how long should I rest as well as how much weight should I use? I will answer all of this below.
When you’re getting over a breakup, you need to aim for simplicity, so get one of these workouts or both of these workouts in at a time whenever you can. Have an hour at the end of the day after a long day of crying in the shower? Great, try to get in a cardio and weight workout in. Only have 15 minutes before you need to eat and get to bed on a busy night? Good, get in a quick 15-minute weight workout in. The goal here is to get in, and get the job done.
I recommend going online and finding instructional videos on how to do the exercises. Exercise one are chest presses or pushups. You can do the chest presses on the floor like I do (which are known as floor presses) with some dumbbells. Just remember to “stimulate, don’t annihilate.” Exercise two are pullups, and like I said, I recommend using a pullup bar that fits in the doorway or building your own pullup bar at home, but only if you have the option and know-how to do that. Exercise three are dumbbell (DB stands for dumbbell) curls, and exercise four are DB tricep extensions. Again, like I said earlier, I highly recommend you look up instructional videos online to know the proper form to doing the exercises before attempting them. These two exercises can be super-setted, which means they can be done one after the other with no rest in between if you are short on time. So, you might do one set of the curls, and then move on to one set of tricep extensions until you have completed all sets and reps of each exercise. Lastly, exercise five are weighted swiss ball (SB stands for swiss ball) crunches. You can hold a dumbbell while doing this, and I often hold a 20 or 35-lb dumbbell while doing these. I didn’t include a leg workout because I think you can get an effective leg workout on the bike. Your legs will not grow significantly, but you will still not be neglecting your legs entirely. As for the rest times, I recommend resting for as long as it takes for you to catch your breath and recover. Usually for me it’s about 2-3 minutes. Remember, we’re going for simplicity here.
The “3×6-8” means “three sets of six to eight repetitions.” One repetition of an exercise means you complete the exercise one time. So, if you do one chest press, that is one repetition. A set is a series of repetitions done consecutively. So, if you are doing three sets of eight repetitions, then you will do eight repetitions, rest for a period of time, do another eight repetitions or “reps,” then rest for a period of time, and finally do one last eight repetitions, then you are done with the exercise. I gave a range of six to eight reps, because I want you to focus on stimulating your muscles and not going to failure. Instead, I want you to go until you feel like your muscles have been worked and stop short of failure. This is where the most growth and progress are made.
Lastly is the cardio workout – 30 to 45 minutes on the exercise bike. This is what is called “steady-state cardio.” This type of cardio is shown to burn fat and is a more effective form of cardio to use in my opinion. When you are doing this type of cardio you don’t want to be completely out of breath and working your butt off the entire time. I usually stay in a very low resistant range for the first thirty minutes while I read my tablet, and ramp up the resistant for the last fifteen minutes and try to finish strong. So for the first thirty minutes, take it easy and let the blood get flowing, and for the last fifteen ramp up the intensity so that you can finish strong. If you don’t have an exercise bike, I recommend jump roping, running, or any type of cardio you like that can be done steady-state.
This is really all there is to this workout. It is simple, effective, and not full of B.S. Don’t overcomplicate it, try to stick to it on a three-day-per week basis or even every day like I do, and you will be getting a workout in at a time you need one most – when you are getting over a breakup. Use this workout to improve yourself and become a better man from your breakup, so that you can progress more in the future and put the breakup behind you. Maybe in the future I will write about more in-depth workouts so that you can continue using them to get over your breakup – and become a better man.
Like this post? I highly recommend you check out my other similar post, Workout Post-Breakup – The Perfect Workout To Help You Get Over Your Ex-Girlfriend, which describes an effective workout to help you get over that girl who broke your heart. Also check out my post The Best Workout For Getting Over Your Breakup, which in my opinion tells you the single most important workout you can do to help you get over your ex-girlfriend that you probably haven’t thought of.
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Disclaimer: I am not a doctor or medical professional. Please do not take my advice as if I was a doctor or medical professional, as I am not qualified to give that kind of health advice. Please be smart, and use your best judgement when starting a new diet/health/exercise plan and consult your doctor before starting a new diet/health/exercise plan. Thank you.
How To Get Over a Breakup 