Well, today was the day. I did my first bodyweight workout using the one Grok helped me create. Originally I wanted to try this yesterday, but unfortunately I did not give myself enough time in the morning. So today was day one.
The workout itself is pretty straight forward. Grok did an excellent job of structuring the program for my particular needs. Here is the list of exercises:
- Wall Pushups
- Shallow Squats - this helps keep the pressure off my bad hip
- Glute Bridges
- Inverted Rows - Also known as table rows, if you have a table to use.
- Knee Planks - Like regular planks except starting on your knees
- Calf Raises
The workout is performed in a circuit style. One exercise after the other until all are completed. That’s 1 round. Grok has it broken down into a 6 week progression. Adding reps and sets as I go. While Grok suggests 2-3 rounds, I am shooting for the 2 rounds per workout for the first week. I want my muscles to get a chance to adapt a little, I have been notorious in the past to do too much too quickly, resulting in injuries.
This is the progression Grok came up with:
Weeks 1–2
Push (Wall Push-Ups): 8–10 reps
Squat (Shallow): 8–10 reps
Bridge (Glute): 8–10 reps
Row (Inverted Table): 6–8 reps
Plank (Knee): 15–20 sec
Calf Raises: 10–12 reps
Weeks 3–4
Push (Wall Push-Ups): 10–12 reps
Squat (Shallow): 10–12 reps
Bridge (Glute): 10–12 reps (hold top 2 sec)
Row (Inverted Table): 8–10 reps
Plank (Knee): 20–30 sec
Calf Raises: 12–15 reps
Weeks 5–6
Push (Knee Push-Ups): 8–10 reps (stay wall if shoulder needs)
Squat (Shallow): 12–15 reps
Bridge (Glute): 12–15 reps (try single-leg if ready)
Row (Inverted Table): 10–12 reps (slow pull)
Plank (Full or Knee): 15–20 sec (or longer on knees)
Calf Raises: 15 reps (slow lower)
Warm-up: 2–3 min marching + arm/hip circles
Cool-down: Your morning hip stretches
The one thing I did not do today is the warm-up or cool-down. I should have, but I didn’t. Next time I do this workout, I will do both. The warm-up is about 5 minutes long and the cool-down is as long as it takes me to do my hip stretches. Just a couple of minutes.
The whole workout is designed to be done in 15-20 minutes. Today, sans the warm-up/cool-down, it took me just over 7 minutes. All the exercises felt fine. No odd pains in any of my joints.
The inverted rows are the only complication right now. I am doing those using a steel pole placed over 2 high cabinets in my basement. Not ideal but it will do for now.
The plan is to do this workout on Tuesdays, Thursdays, and Saturdays. My slogging will be done on the opposite days, Sunday will be a light activity/recovery day.
That means tomorrow is a slogging day. The weather has finally warmed up to where I can do this outside. Of course there is a winter weather advisory for tomorrow, but early in the morning I will be out slogging.
Now that I am fully locked in on my keto eating, Exercising is the next step. I will conquer my health one mountain at a time. I am really trying to honor 1 Corinthians 6:19–20 (the body as a temple). If everything goes according to plan, I’ll be in the best shape of my life by summer.
Do you have a daily workout regimen? Have you ever tried to start one only to stop? I’d love to hear your story. Stay tuned for more of mine.
—Daniel