If you’ve read any of my older work, you’ll know I’m a big fan of something I called the “Daily Ritual.” The Daily Ritual is a small, ~10 mins workout done every single morning. It doesn’t have to be a lot – in fact, it’s not supposed to be. It’s just enough to get you breathing hard, and maybe break a sweat. You don’t want it to be so much that it leaves you sore, tired, or drains any of your recovery abilities. An example might be 50 burpees. Or 40 pushups, 50 situps, and 100 squats. Or walk half a mile. Something light.
You see, the idea behind this kind of thing is to cumulatively add up the volume, without ever taxing the body at any one particular time. Look at it this way – say you did 40 pushups, 50 situps, and 100 squats every morning. It probably wouldn’t take over just a few minutes to complete. If you did it every morning (7 days/week), at the end of a month, you’d have done 1200 pushups, 1500 situps, and 3000 squats. At the end of a year, it’d be 14,600 pushups, 18,250 situps, and 36,500 squats. You think all this extra work wouldn’t increase your Work Capacity? Darn right it would! And the best thing is that you never had to do any real hard work at any one time to do it.
I don’t know where I got this from but I am a true believer.
BJMA EAST COAST 