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We all know Pavel's "Grease the Groove" works from experience; this is just scientific back-up. If you want to be in marginally better shape, set between 4 and

We all know Pavel's "Grease the Groove" works from experience; this is just scientific back-up. If you want to be in marginally better shape, set between 4 and 10 timers every day, and do one set of push-ups, or squat jumps, or both, when the timer goes off. If you're not used to this, do half push-ups or lower-down push-ups. For the squat jumps add some weight (i.e. dumbbells) over time. You can play around a lot with push-ups and squat jumps, both to make them more interesting and work different muscle groups.

flycaliguy 4y ago
That explains my muscle development after having kids. Basically just doing squats and lifts throughout the day. Lots of tag based cardio to round it out and those multiple peanut butter and jelly sandwiches every day probably helps as well.
- throwaway787544 4y ago
  Not a bad idea... Round it out with some leap-frog for plyo, animal crawls. You could turn burpees into a fun game. (Where is the parent-kid playtime-workout video that we all need? Tire the kids out and give the parents a couple sets)
  - Balgair 4y ago
    I'm not saying 'Baby Shark' with burpees wouldn't not get me in the best shape of my life. But I am saying that I'd rather jump off a bridge than combine two of the most hated things in existence.
- hombre_fatal 4y ago
  One of the best things my dad taught me was to have fun doing push-ups and squats randomly throughout the day like any time there's downtime. I hope you pass it on to your kids. It's like teaching your kids to enjoy a raw carrot when they feel for a snack (something I also thank my parents for).
  - gardenhedge 4y ago
    How has having a raw carrot as a snack helped you in life?
    - lolc 4y ago
      A carrot can replace less healthy alternatives.
    - deleted 4y ago
      [deleted]
- jrussino 4y ago
  I actually got real evidence for this recently. I used to do regular strength training, but when my second child was born I stopped for about 2 years. I had also been doing occasional (1-3x/yr) DEXA scans to check my body composition. When I re-scanned myself after about 2 years off, I had gained quite a bit of fat and lost muscle in most places, but gained muscle in my arms/upper body. I felt notably stronger from carrying her (and her growing older sister) and that confirmed it.
mtalantikite 4y ago
I had a shoulder injury a couple years back and I used this method to rehab it. I'd do about half my max on pull-ups 5-6x per day 3-4x per week. When I started, my max was low and I was only doing about 2-3 pull-ups at a time. After a couple months of doing it I was easily at a max of 15 or so pull-ups per set. Lately I've been doing Pavel's "simple & sinister" kettlebell program and it's very effective. At first I had to really stop myself from wanting to do more reps and sets, but I really love how it keeps you from wearing yourself out. Slowly and with consistency is the best method for most things in life.

flycaliguy 4y ago

That explains my muscle development after having kids. Basically just doing squats and lifts throughout the day. Lots of tag based cardio to round it out and those multiple peanut butter and jelly sandwiches every day probably helps as well.

throwaway787544 4y ago
Not a bad idea... Round it out with some leap-frog for plyo, animal crawls. You could turn burpees into a fun game. (Where is the parent-kid playtime-workout video that we all need? Tire the kids out and give the parents a couple sets)
- Balgair 4y ago
  I'm not saying 'Baby Shark' with burpees wouldn't not get me in the best shape of my life. But I am saying that I'd rather jump off a bridge than combine two of the most hated things in existence.
hombre_fatal 4y ago
One of the best things my dad taught me was to have fun doing push-ups and squats randomly throughout the day like any time there's downtime. I hope you pass it on to your kids. It's like teaching your kids to enjoy a raw carrot when they feel for a snack (something I also thank my parents for).
- gardenhedge 4y ago
  How has having a raw carrot as a snack helped you in life?
  - lolc 4y ago
    A carrot can replace less healthy alternatives.
  - deleted 4y ago
    [deleted]
jrussino 4y ago
I actually got real evidence for this recently. I used to do regular strength training, but when my second child was born I stopped for about 2 years. I had also been doing occasional (1-3x/yr) DEXA scans to check my body composition. When I re-scanned myself after about 2 years off, I had gained quite a bit of fat and lost muscle in most places, but gained muscle in my arms/upper body. I felt notably stronger from carrying her (and her growing older sister) and that confirmed it.

mtalantikite 4y ago

I had a shoulder injury a couple years back and I used this method to rehab it. I'd do about half my max on pull-ups 5-6x per day 3-4x per week. When I started, my max was low and I was only doing about 2-3 pull-ups at a time. After a couple months of doing it I was easily at a max of 15 or so pull-ups per set. Lately I've been doing Pavel's "simple & sinister" kettlebell program and it's very effective. At first I had to really stop myself from wanting to do more reps and sets, but I really love how it keeps you from wearing yourself out. Slowly and with consistency is the best method for most things in life.