So…I am seperated from my wife now, but prior that – I didn’t really have time, well I did, but didn’t have the energy to go the gym.

With 2 young kids and my wife and I both working full time, I always felt like I was playing catch-up and behind the “power curve”. If I had a spare 10 minutes, I’d generally use it for cleaning up or sorting the washing out.

Although I’ve managed to wreck my marriage somehow, I am quite proud of staying in pretty good shape, especially for my age. Life’s all about priorities.

Wii Sports Boxing Tips

• Move side to side and wait for the opponent to throw a punch – then counter
• Throw a jab, or 2 jabs, before throwing an uppercut or hook
• Leaning back and moving side to side can dodge most punches
• You can only throw so many punches, in a set amount of time – although jabs can be throw pretty quicky
• Wear small wrists weights and use a resistance band to have an intense workout
• Add press ups between games, or another exercise for a really good workout

I managed to do this with accumulated sets during the day, e.g. 2 sets of press ups in the morning, 4 sets of banded shoulder press in the evening…and with Tabata intervals.

Here’s some ideas that might help if you are bored or not sure how to start exercise at home –

Wii Boxing Games

With a boxing resistance band and wrist weights on.

1 set Training

There’s a fair bit of research showing that doing just 1 set of a resistance exercise, like chin ups, and bench press, is as effective in terms of strength gains, or very nearly as effective as doing 3 sets.

So, if you have time to do 1 set if press ups, or 1 set of chin ups each day, you have time to strength train. Even if you really, really, can’t be arsed; you can probably bang out 1 set of press ups a few times per week.

For advanced trainers, it appears that multiple sets are superior to single sets, but you can still gain strength from single set protocols. More information can be found in this study paper.

I personally leave resistance bands around the house (check me out). I do random sets of band and bodyweight exercises whenever I get a minute. I feel like I don’t need an extensive warm up before using resistance bands, as opposed to heavy weights.

I’ve been resistance training for 30 years. I’ve personally found short workouts. Using 1 normal set, 1 eccentric set and 1 plyometric exercise per body part has kept my muscle mass at its natural limit. I think, hard to tell, maybe I’d be Mr Olympia if I addded a few more sets.

Accumulated 1 Set Training – Resistance Bands & Bodyweight Exercises

In theory, doing 1 set of exercise every now and then throughout the day, might be superior to doing sets all together, in terms of strength gains, but not muscle mass – due to metabolic stress being lower.

If you can’t get an hour or two to workout, or you are scared of the dark and cold in the winter, just bang out some sets in between episodes of Ricky & Morty, or whatever it is normal people watch.

Tabata Intervals

If you can spare 4 minutes a day, you have enough time to improve cardiovascular health.

you can use bodyweight squats- do as many as you can for 20 seconds, rest for 10 seconds, repeat 8 times.

Ankle & Wrist Weights – Doing Daily Tasks & Playing with the Kids

1kg wrist weights is enough in my experience. And or a weighted vest of around 5kg.

Remember a little is exponetially better than no exercise! Doing 12 minutes of exercise for example, utilising tabata intervals, has been shown to improve markers of health and fitness.

Whilst 12 minutes won’t burn lots of calories, you’ll be healthier, feel better and you can easily progress and cope with other forms of exercise once you’re able to do a full Tabata intervals (which lasts 4 minutes).

Bath Workouts

3 x sets of kneeling press ups

plus every seated yoga pose that doesn’t involve sticking your head under the water.

The kneeling press ups are actually pretty tough, aim for 3 sets of 12. Try not to drown.

Use Your Imagination

resistance bands, ankle weights, weighted vests, a kettle bell or 2 – you have everything you need to keep fit.

Start with 1 thing, and build the habit of exercising.

1 thing might be a 5 minute walk, or 30 squats in the kitchen when the microwave is on.

see my blog post about setting goals here.

I recently added a Ps4 to my computer games consoles. I was hoping to play with my mates, but that’s never happened, however I do love playing Creed and Pistol Whip