My parents told me my first word was “ball.”

You probably won’t be surprised, then, to learn that I fell in love with sports at a young age.

I played baseball, basketball, bowling, football, golf, racquetball, tennis, track and field, and wrestling through my childhood and adolescent years.

I also trained for these sports obessively.

Needless to say, I got plenty of exercise (much more than what is recommended for children and adolescents).

I continued playing multiple sports through high school and went on to play baseball in college.

After college, I stopped competing and started coaching.

My physical activity decreased considerably.

Without a sports season to get ready for as a player, I lacked motivation to workout.

Life as an Athlete

As an athlete, I trained for hours a day.

Here was a common workout:

• Warm-Up (15 min.)

• Lift Weights (60 min.)

• Mobility (15 min.)

• Speed Training (30 min.)

• Skill Work (90 min.)

I trained for at least 3 hours a day. This was my baseline for a “good” workout, and I held onto this belief even after I my playing career ended.

Since my motivation waned after I stopped playing, training for even 1 hour seemed daunting. Yet the idea of training for less than an hour seemed useless, so I didn’t train at all.

Redefining “Good”

About five years ago, I finally lowered my expectations about what a “good” workout looked like.

I felt unhealthy and wanted to do something about it.

I finally decided that doing something was better than nothing.

I started training for 30 minutes every day. This didn’t seem too daunting.

I also listened to audiobooks or podcasts while exercising, which made the time more valuable.

I’ve kept up this habit for several years now. I feel much healthier.

I’m still overweight due to poor nutritional habits (more on this in another newsletter), but I AM healthier.

The Program

Below is the program I’ve been using. Try it out if you’re struggling to stay consistent with an exercise program.

Program Overview

The program requires only 30 minutes per day. You can do anything for 30 minutes, right?! Here’s what each day looks like:

• Day 1 - Cardio

• Day 2 - Cardio

• Day 3 - Lifting + Mobility

• Day 4 - Cardio

• Day 5 - Cardio

• Day 6 - Lifting + Mobility

• Day 7 - Rest (optional cardio)

Cardio

Your cardio sessions can include any types of cardio you prefer. Here are some examples:

• Biking

• Rowing

• Walking

• Jogging

• Elliptical

• Aerobics

• Swimming

Feel free to mix up the exercises, even within the same session if you want.

Gradually increasing the intensity over time is a good idea, but not required. If walking for 30 minutes is the only way you will stay consistent, do that. Consistency is more important than anything else.

Lifting

I recommend a simple lifting program:

• Two workouts (A and B)

• Three exercises per workout (plus core exercises)

• Sets/Reps = 5×5 for each exercise

Since you’re only performing three exercises for each workout, pick multi-joint exercises (not single-joint exercises like biceps curls).

Note: Perform a leg exercise for one of the three exercises for EACH workout.

Here’s an example for Workout A:

• Bench Press

• Bent Over Rows

• Squats

• Plank Series (for core)

Here’s an example for Workout B:

• Military Press

• Lat Pulldowns

• Leg Press

• Plank Series (for core)

Here’s the plank series I recommend:

• Front Plank (30 sec.)

• Side Plank (30 sec. per side)

• Bridge Hold (30 sec.)

The examples above are what I use, but make them your own. Change the exercises as desired.

For each exercise, start with a weight that’s relatively easy to complete 5 sets of 5 reps. Then increase the weight by 5 pounds each session until completing 5 sets of 5 reps is difficult.

Note: Use a spotter whenevery you’re not 100% confident you’ll be able to complete a set.

On lifting days, feel free to add walks if you have time and feel motivated. This program represents a minimum dose of exercise for substantial health benefits, but I encourage doing more as long as it doesn’t affect your motivation to exercise every day.

Let me know if you have any questions or comments.

I appreciate you!

Matt