This last month has been full of changes, mainly because I switched work and country. During this period, the time I’ve dedicated to my workout and code training has been reduced.

It’s not the first time I’ve had to endure a tight schedule and, if there is something I’ve learnt, is that you have to keep doing at least a liitle bit of training and never stop altogether. This will allow you to return to your previous timetable without a massive effort.

As with my previous post, this one is going to be a reminder for myself, so that when I face another time shortage or I feel drained of energy and need a break, I can come here and remember my bare minimum training routines.

Workout routine

When I have access to weights

Monday and Friday

  • Squat: 20 reps, drop set 10 reps
  • rest 30 s.
  • Pull ups: 10 reps, rest 10 s., 10 reps
  • rest 30 s.
  • Neutral-grip lat. pull down: 10 reps, drop set 10 reps
  • rest 30 s.
  • Lying leg curl: 10 reps, drop set 10reps
  • rest 30 s.
  • Dumbbell bench press: 8 reps
  • rest 30 s.
  • Dumbbell shoulder press: 8 reps
  • rest 30 s.
  • Superman: 15 reps
  • rest 30 s.
  • Crunch: 25 reps

Wednesday

  • Dumbbell bench press: 10 reps, drop set 10 reps
  • rest 30 s.
  • Press ups: 20 reps
  • rest 30 s.
  • Dumbbell bench shoulder press: 10 reps, drop set 10 reps
  • rest 30 s.
  • Seated lateral raise: 10 reps, drop set 10 reps
  • rest 30 s.
  • Walking lunge: 10 reps
  • Overhand row: 10 reps
  • Crunch: 25 reps

When I don’t have access to weights

  • Chest chair dips: 6 sets of 6 reps (30s. rest between sets)
  • 30 s. / 1 min. rest
  • Chest push ups: 6 sets of 6 reps (30s. rest between sets)
  • 30 s. / 1 min. rest

  • Push ups with legs elevated: 6 sets of 6 reps (30s. rest between sets)

  • 3 mins break

  • Pull ups: 6 sets of 6 reps (30s. rest between sets)

  • 3 mins break

  • Leg squat: 6 sets of 6 reps (30s. rest between sets)
  • 30 s. / 1 min. rest

  • Squat jumps: 6 sets of 6 reps (30s. rest between sets)

  • 3 mins break

  • Abs crunches: 6 sets of 15 reps (15s. rest between sets)

Apart from this strength workout, I try to go for a 20-30 mins run two or three times per week. It doesn’t matter if the run is after a workout or on a day off, the only rule is not to run before the workout.

My two pomodoros for writing this post are far gone, so I’ll talk about the bare minimum code training routine in the next one. See you!