How I Create Unplanned Improvised Late Night Workouts

Last night while getting ready to workout, the allergies came out of nowhere. I was about to tap out but I slammed some preworkout and staggered into the gym instead. 

With no plan I decided to show you how I make it happen. Follow me through an unplanned improvised midnight workout. 

The key is to get in the gym and start moving. I usually go right to my sanddune stepper. I warmup with 2 minutes of marching in place. 

I do one minute facing one direction followed by one minute of facing the other direction. This gets the cardio going and lights up the calves, quads, glutes, and hamstrings. 

Then I will pick a core exercise to let the legs recover. In this case I picked modified back extensions. My back and hip are my old injured problem areas so I try to keep them strong. I knocked out 12 reps. 

Next was a lower body / leg exercise that I haven’t done recently. I went for the trapbar deadlift for 6 reps.

From there I hit another core exercise. I chose the flat bench 1/4 crunch for 20 reps. This version of the crunch protects my lower back, minimizes hip flexor involvement, and isolates the rectus abdominus or abs. 

My final exercise was for the upper body and went with 20 reps of elevated bar push ups. This exercise works the chest, triceps and anterior deltoid or front shoulder. 

I tried to keep the rest periods as short as I could and then I did a second round. It was a full body workout that hit all of the major muscle groups. Not bad for having no workout planned. 

And I was seriously contemplating not working out at all. So get in the gym even without a plan and make it happen. I used a simple warmup, core, legs, core, upper body guideline. 

Here is the workout video.

Remember the key is to get in the gym and do something even if you don’t feel like it and have no plan. You’ll be surprised at what you accomplish .

If you want some detailed muscle and strength building info and workout plans to follow, check out my ebook package here: Muscle and Strength Building 

The Gym is more that just a place to workout for many

Catching my breath in between sets, in front of the fan. It was hot and humid. Yet I was able to pull off a decent slingshot bench press workout. It was a 4 sets of 4 reps night. So I managed 135x10, 225x4, 235x4, 245x4, 255x4.

It’s usually nighttime when I workout, when everyone else is asleep. And I’m always alone, except for Jesus, who is my spotter, and Joey, the cat, who is my strength coach. 

The gym is peaceful and calming. Like my survival site, the gym is one of my safe spaces where it doubles as a church, a sanctuary, a place of therapy, and as a place of challenge. 

I’ve always preferred small or private gyms to the big, crowded, noisy franchise gyms. I’ve spent a lifetime in both settings as a trainer and a trainee, depending on the time and place throughout the ages. 

My first gym was a room down in the cellar of my family’s house. My Dad rebuilt it and helped me create a gym / martial arts dojo. Yard sale weight sets and exercise gear with heavy bags, mats and old boxing gear started the journey of a lifetime. 

I started fitness training when I was ten. I started martial arts training when I was 11. I ran my first training class when I was 12, as an apprentice/intern assistant instructor. 

The first training experience came early. 

I started training the tiny dragons and little tigers kids (ages 5-7) class. That would progress over the years until I was running almost all of the classes for youth, teens, and adults. 

At 17, I was selected to become the head instructor of the Kenpo Karate school that I had attended daily from the age of 11. 

Then I joined the Army instead and went in a very different direction. But of course, fitness and martial arts where always with me during that 20 year adventure. 

For the past 15 years, the Iron Garage has been my main gym despite working simultaneously at several other gyms and locations over the years. 

One of the biggest and simplest takeaways that I can give you is this: you must conquer your mind and emotions in order to play the long game in fitness and health. 

Nobody cares so work harder. There is no excuse. You either benefit or suffer from what you choose to do. You reap what you sew. You and only you are responsible for all that you do or fail to do. 

So with that being said let’s go hit the weights!

Personal Trainer Memorabilia

I found some more memorabilia for the archives. 

The top item is the first patch I had on my hat when I completed the NASM certified personal trainer course and started my fitness business 16 years ago. 

I had somehow lost this patch several years ago. Then recently I found it outside by an old stack of sandbags which I used for my outdoor fitness bootcamp in the yard. 

The second item is the WLS pin that I received after completing the NASM weight loss specialist course 10 years ago. 

And the bottom item is my old name tag that I got in 2007, while working as a personal trainer at Smith Fitness Center on Fort Benning. 

Lots of memories and lessons learned associated with these items.

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MS, ISSA Master Trainer

Dempseys Resolution Fitness