By Miguel J. Ortiz
There is no such thing as a bad workout, because the only bad workout is the one you didn’t do. This is the exact reason why discipline is more important than motivation. Discipline will drive a sense of consistency and that is important considering that the majority of people’s goals are focused on longevity, quality health and vitality.
Motivation comes and goes, sometimes driven from within, sometimes being needed from external sources. Motivation can be fleeting and trying to rely on that isn’t a great plan. Discipline is the quality that gets the job done even when we don’t want to. Now, understandably, there are a lot of things that can get in the way. Life has a unique way of throwing a curve ball. Nonetheless, we need to be prepared.
Here are three exercises for a rainy day or for when you just don’t feel like working out. Knock out these movements for a solid workout to ensure you stay active.
The first thing we need to understand is how much time we have because what I’m about to suggest will take 15 to 20 minutes of work with appropriate rest included. So, the point is you can make this as long as you’d like, or you can use this workout simply to help get moving and maybe do additional exercises after. We want to focus on getting the body moving.
The first exercise is the Goblet Squat. This movement is crucial for overall leg and core development and can be easily manipulated for progression. For example, if the current weight you have at home is a little light, or you are timid to increase your weight but want more of a challenge, try focusing on your tempo. Give me 3 seconds down, 2 second pause at the bottom, then drive up and repeat. What you’ll notice is that the exercise will take longer to complete and you’ll naturally be more focused on breathing because of the core bracing.
The second exercise is a Kickstand RDL & DB Row. This movement is great because it focuses on working one hip at a time with some assistance. It adds to the core focus because of the balance and offset weight. It also provides great upper body strength when preforming the row. This isn’t a exercise that you initially want to be super heavy with because of the core balance needed. There is a time and place for heavier lifting. It your are using this workout to wake you up and just get moving it is best to keep the weight challenging enough for your hips and core to handle, but also strong enough for the upper body pull during the row.
Our last movement is another total body focus with some mobility. However, it can absolutely be a strength movement depending on how fast you continue to move through the exercise. The Downward dog, wave unload & Cobra flow is great because it can help you continue to load the legs, core and shoulders while also loosening up the spine as you unload the weight from the legs into your upper body. I put this exercise last to show that it can still be done with the intention of strength. For example, if you never let your knees or hips hit the ground your shoulders and upper body will go through more strength work. You could also slow this movement down and maybe do it first to start to loosen up if you decide to linger through the different phases of the exercise to provide more of a stretch. Either way you have some options.
Have fun with these movements and remember to stay disciplined this year. If you don’t want to work out for an hour, all good, just knock out the above for 15 minutes and call it a day.
The only bad workout is the one you didn’t do, stay consistently active and let’s make it a great year for quality change.
– Miguel J. Ortiz is a personal trainer in Atlanta, Georgia. He is a Master Trainer for Pain-Free Performance and a Certified Nutritional Consultant with more than a decade of professional experience. He can be found on Instagram at @migueljortiz. You can find videos of the exercises mentioned in this column on his YouTube channel at tinyurl.com/ORTfitness.
