In my recent post about one exercise per day, I mentioned that doing one exercise per day is one way to workout if you are having a hard time making yourself workout.
After doing that for over six weeks and reading an article by Dan John, I came up with an idea that will help you do improve a specific area by doing the same movement once each day.
In my case, I looked for a compound movement that works as much of the body as possible, with emphasis on the hips and glutes for me but still simple enough to do daily. My current exercise, that I have been doing for nearly two weeks, is the trapbar deadlift. I have been doing one to three sets each day, starting with six reps and then going up to 12 before adding weight.
I did notice some muscle soreness after the first few days but once I reached day four, the muscle soreness was barely noticeable because my body started to adapt to the movement. I am feeling the benefits of this workout in my Karate training already and am looking forward to doing this for some time until I need to improve another area.
There are few different ways to do this workout. You can set a goal of say 500 reps for 30 to 60 days and do it each day until you reach that number or you can do standard sets and reps and set a goal of a certain weight and reps. On the days that you do your full workout, you can just include the movement you chose to do as part of your regular workout.
Some of the movements that I am considering in the future, when I am satisfied with my improvement from the trapbar deadlifts is kettlebell swings, glute bridges, pushups, benchpresses or any other exercise for the body part or body function that you need to improve.
Leave a comment below if you try this simple workout or let me know if you have done something like this in the past and how it worked for you.