Resistance Training is Mandatory!

You've got to be resistance training.

It doesn't matter if it's free weights (barbells/dumbbells/kettlebells), machines, bodyweight (aka, calisthenics), resistance bands, sandbags, cables, other humans, etc. 

Do what you can with what you have or prefer to use. But you need to strength train – in some fashion – at least a couple days per week.

This is healthcare.

Take care of yourself. 

And yes, it should feel a little uncomfortable. Gravity's a real....nuisance. 

Embrace the challenge and overcome it. 

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At first, training may feel like a chore. But – if you're consistent – I promise it'll eventually become fun. 

When you build momentum by intentionally challenging yourself with regular resistance training, you develop the mental ability to meet and overcome challenges in other areas of your life.

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If you haven't trained yet today, this is your sign to carve out 15-30 minutes and lift something. 

No equipment?

No clue what to do today?

No problem. Do this ⬇️

Ex 1: Glute bridges (single leg or 2 leg) x 2-3 sets x 10-15 reps

Ex 2: Pushups (any variation) x 2-3 sets x 5-15 reps

Ex 3: inverted row (can use a table or chair) or load up a back pack and do single arm rows x 2-3 sets x 8-15 reps**

Ex 4: air squats or alternating reverse lunges or step ups (stool, chair, or couch) x 2-3 sets x 10-20 reps

Bonus: jump rope or invisible jump rope x 100 skips/hops

Double bonus: inch worms x 2 sets x 5 reps

*The amount of reps you do will depend on your own strength levels. Ideally, do as many reps as you can while remaining great form. No need to fail a rep, though.

**If you have a pullup bar or rings, you can do pullups instead. Reps will likely be much lower if doing pullups. If you have a pullup bar but can't do pullups, do eccentric pullups by jumping up and holding your chin over the bar and then resist gravity and slowly lower yourself in 3-5 seconds. Do 3-5 reps if doing eccentrics.