If you've got all the time in the world to fit your fitness in, an hour or even a couple of hours at the gym is no problem. You've got plenty of time to get your reps in.
But many of us are juggling work, family, other hobbies and obligations, etc. So it's important to break our fitness time investment down. "Sneaking in" exercise becomes critical - not just to the waistline but to our sanity.
Even short bursts of exercise have been proven by researchers to release feel-good endorphins. There's a certain sense of "I got this" empowerment that comes after dropping and busting out 50 pushups - and that confidence extends to all of life's to-do lists.
So here's my Badass Challenge to all of you: Every day, no matter how crazy it gets, do 50 reps of something. It can be pushups, squats, chair dips for triceps, crunches, bicycles, lunges, jump squats, pullups. Some things - like burpees or pullups - are best spread out over the day, at 10 or 20 at a time.
However you attack the challenge, remember that something is better than nothing. And even if the day delivers you a plate full of crazy, I guarantee these 50 daily reps will become like a little oasis of self-control and sanity.
Below is an outline of 2 sample weeks of "50-a-days," and on Twitter I have created the handle #50BadassReps. Feel free to spread the word, and use the handle to let the Twitter-verse know what you did for the day.
50 Badass Reps, a Daily Menu
Week 1
Monday: Pushups
Tuesday: Squats
Wednesday: Bicycles
Thursday: Lunges (25 on each leg)
Friday: Tricep Chair Dips
Saturday: Jump Squats
Sunday: Regular Crunches
Week 2
Monday: Frog Pushups
Tuesday: Step-Ups on a Bench or Step
Wednesday: V-sits - (15 in the am, 15 at lunch, 20 in the evening)
Thursday: Floor Triceps Dips
Friday: Sumo/Plie Squats
Saturday: Burpees (15 in the am, 15 in the afternoon, 20 before dinner)
Sunday: 5-second planks ( it will take about 5 minutes)
Coming up: A sweet breakfast bread that will start your day strong...