The Zombie Default

Beware of the high horse situation and come up with your zombie default workout. You’ll get the drift shortly.

“There is a long stretch of paved road to run on, close to home, but you know what, I have never been a runner. It is so monotonous. I am someone who likes variety, so I don’t run”

“I am looking for a workout regimen that’s close to my work place. Unfortunately, we have only large group classes and none of them are personalized. I like quality, you see”

“I don’t do yoga (my favorite one, of course) as its only about stretches; I need something more outdoor, adrenalin pumping .. I am a risk-taking junkie and that’s where I get my high”

“I would like the trainer/teacher to pay more attention to me and tell me more about muscles/anatomy and how the body works when I work out, preferably at very cheap rates”

“I am nursing an injury and as soon as it gets better, I’ll get started. The doctor has said I need to be careful”

“Its one life…if I don’t eat everything, what’s the whole point? We are all going to die anyway. Atleast, I’ve lived life happier than you”

Step 1 – Notice the back handed compliments and your friend Resistance building up (Highly recommend you read Steven Pressfield’s War of Art for this)

Step 2 – Kindly jump off your high horse and

Step 3 – Tell me your zombie default workout …

And what do I mean by that?

If you were to wake up to an utterly despondent version of yourself, where life is gloomy, gyms are far, trainers and doctors are dismal, equipment is not available, etc etc………….

What is that base level workout you can drag yourself into, with absolutely no thinking, feeling, reacting, will, skill, might et al?

A workout you can do come rain or shine, hotel or home, freezing temperatures or dipping emotions. 

A workout you can pull off anywhere.

A workout where you walk in grumpy and walk out feeling like a million bucks

A workout where you can never say you don’t remember the sequence or the how to do it.

A workout that will restore you to factory settings, well ‘kinda sorta’ 😊

It’s simply the no-excuses workout.

If you don’t have one, I strongly suggest you invest/build one now and memorize it (Write it when you feel like you are pumping with endorphins, i.e. in a great mood). Let’s play.

P.S. My zombie workout is a combination of Yoga, Cardio, Strength and Core work. More details of my zombie workout are here.

5 Rounds of

• 1 Sun Salutation – slow version with plank included for 10 breaths, 1 push up into Chaturanga  and a focus asana for each of my 5 rounds. (i,e. focus on Bhujangasana in Round 1, focus on Downward Dog in Round 2 etc. etc.)
• 25 Air Squats (with 8 lb weights in each hand)
• 26 Russian Twists (with 8 lb weight)
• 26 One extended Leg sit ups with twist
• Urdhva Prasarita Padasana (30-60-90, holding for 5 breaths in each position)
• Ardha Navasana (10 breaths)
• Paripoorna Navasana (10 breaths)
• Hollow Body Rocks – 10
• Supine leg raises – 10
• Shavasana and/or Meditation

Tell me yours, I would love to try it (and please dont say “Its a nap 😊 “)