I want to remove the impediments to lunchtime workouts. We don't have a shower, so I need some way to feel & smell fresh after getting a bit sweaty. I've pieced together advice from various sources online, and decided to start with the following and see what works:
- Rinse hair with water bottle at end of workout.
- Locate somewhere private. (One-seat restroom is ideal.)
- If there's dirt/grime, scrub off with wet wash cloth.
- Clean off sweat with disposable wash cloths. (Basically giant baby wipes.)
- Towel dry.
- Apply deoderant.
I've done two lunchtime workouts so far (bike & run), and this seems to work reasonably well. It's not perfect, but it's good.
I plan on experimenting with different workouts to see what works. Jump rope, inline skates, running, biking, and kettlebells are all on the table.
I think the general goals are simple:
- Frequency: 3-4 days a week, minimum. 5 days a week is optimum. 7 is ideal.
- Intensity: I need my heart rate to hit 170+. Ideally, 180+. That will help me maintain my aerobic top end.
- Time: 20 min at minimum, 40 optimum.
- Type: I don't care. Everything's on the table. Barbell, kettlebell, jump rope, inline skating, running, even cycling. Whatever I can make time for.
I need to consistently hit my top-end output:
- aerobic capacity: (HR should stay above 120 BPM, and hit 170-180+ for a total of 5+ min.)
- strength: move something heavy in all 5 of Dan John's fundamental movements: push, pull, hinge, squat, loaded carry, and TGU/other.
- power: lots of force, fast. Cleans & swings.
- stamina: do sets in the 20+ reps range. Especialy full-body movements like thrusters.
Off/rest day activity means warmup & 20m stretching/rolling.
I will, obviously, post results here.
The office is close to several old, closed railroad rights-of-way. I'm very curious to explore a little on my mountain bike and see if I can put together a loop that relies mostly on dirt.