Friendly Geek Progam

I did the Couch-to-5K-in-6-Weeks and Hundred Pushups programs and was very happy with myself. Going to college ended up destroying my exercise habits though, but this semester, I'm going to get back into the swing of things.

Don't be intimidated by the big numbers! Your goal is to eventually be able to do each workout all in one go, but when you're starting out, take breaks as needed, even if they last for hours. The only thing that matters is that you do whatever the day's workout is by the end of the day.

Worry about intensity after you've established the habit, and then just increase your exertion gradually. Aim to be able to do each routine in one go within 6 weeks, but expect it to take longer than that.

So for example, if you can only do 20 pushups at first, then do that many and then stop to catch your breath, then do 20 more when you feel up to it, go watch television until a commercial break and do 20 more, and so forth. Even if you only do 5 at a time at random intervals throughout the day, that's fine. Then just add a few more to each set the next week.

Also, don't worry too much if you forget a day. Something is better than nothing though, so if you remember at that last minute before going to bed, then at least try to do a little something real quick even if it's just 10 quick pushups and supermans.

I've included swimming in the routine since I live two blocks away from a pool and always wanted to be a swimmer. If you don't have a pool nearby, then substitute it with visiting a gym or add one of the other fine workouts listed on this site for those days. Or just replace it with a different excercise.

Good luck!

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This workout program is built around my schedule, but you should be able to adapt it pretty easily to your life!

Every Day: Morning Routine right when you wake up before you even brush your teeth.

Sunday: Run 30 Minutes after breakfast. Later, do 200 Situps before bed.

Monday: Swim 15 Minutes after breakfast. Later, do 100 Pushups before bed.

Tuesday: Swim 15 Minutes after breakfast and then do 200 Crunches when you get home. Later, do 100 Supermans before bed.

Wednesday: Walk 1 Mile after breakfast. Later, do 100 Pushups before bed.

Thursday: Swim 15 Minutes after breakfast and Walk 1 Mile during day. Later, do 200 Crunches before bed.

Friday: Walk 1 Mile during day. Later, do 100 Pushups before bed.

Saturday: Run 30 Minutes after breakfast. Later, do 100 Supermans before bed.

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Tip 1: Use Google Calendar or iCal (and sync them with the free Google Calaboration if you use both), or any other calendar program! Here's the link to the calendar I made if you want to add it very quickly and easily:

http://www.google.com/calendar/ical/gnqjs54079lbmm0envm3fpqits%40group.calendar.google.com/public/basic.ics

If you need to make adjustments to fit your schedule, you'll have to copy and paste the events from my calendar into a new one in order to be able to move them around. You'll also be able to add more excercises to you make your own calendar like this instead of just syncing with mine.

Tip 2: For the Walk 1 Mile routine, use Google Maps to find a place that's half a mile away. Take your dog for a walk if you have one so that you have one less thing to do. For me, it happens to be the exact distance between my classes and my dormitory.

Tip 3: Put something on your bathroom door, on your mirror, next to your bed, or anywhere you see it right when you wake up so that you remember to do the Morning Routine. Hanging an old necklace on a doorknob would be good since it'll jangle and clink a little.