Generally, we kind of try to sort of stick with the Tabata workout format … it’s important to not be too dogmatic about this regimen … but it helps to have a general structure or regimen or routine to stick to, without thinking too much about it.

We try to do one tabata as a break from work every half hour … maybe work is break from the tabatas … a tabata is an INTENSELY focused push … a person can tolerate 4 minutes of anything … thus that’s the tabata workout format.

Each 16 hr workday allows for 32 four-minute tabata workouts … but there are interruptions like phone calls or other unplanned things throughout the day that mean just aiming for a number like 20 tabatas/day is going to be pretty aggressive.

A tabata itself involves 8 sets of reps … each set lasts for 20s of particulary intense work to get in as many good reps as possible … then, it’s a matter resting or, more accurately, thinking about the next upcoming 20 seconds for 10s … repeat this 7X to get the 8 sets.

Listing of workouts

Our aim with this listing is to never have to think about our next workout … we want to have roughly 125 good workout ideas in the hopper, to have 25 that we work on at least once a month, to have five that we touch once a week and to have ONE main one that we are focusing on getting right.

1) Calisthenics – alternate burpees, pushups, sit-ups, squats, burpees, pushups, sit-ups, squats … possibly improving with or changing up with kettlebell weighted yoga

2) Speedwalk / hike with weighted pack

3) Landscaping, gardening, weeding, lifting/carrying plant bags

4) BJJ … Rickson Academy; Gracie 32 Principles

5) Stretching/flexibility/Rehab exercises

6) Learn one step of a old school Tai chi form per day

7) Heavy bag, speed drills, shadowboxing, footwork drills

8) Moving soil bags instead of kettlebells

9) Yoga For Regular Guys

10) Housekeeping/5S one room per day

11) Meditative Qi Gong

12) Chin na, joint locks and gripping/siezing exercises

13) Rolling/crabwalking drills on the mats … freeform exploration like a little kid

14) Stability ball or balance

15) Resistance bands

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Exploratory / Wild Brainstorm Lists … which might become workouts