It wasn’t for lack of effort, but for some reason things weren’t lining up for me today to get in a solid workout. One blunder after another, the day slipped away from me. So I created a workout for when you feel defeated.

My computer crashed after knocking my morning ritual Yerba Mate tea all over its keys. This simple action caused a domino effect completely messing up my schedule, creating many inefficiencies (including writing this article from an iPad…oh the joy!) and pretty much destroying my ability to function in my work world. I was stressed out! I tried to hit the pool midday for a little release, I was shut out by little rug rats impeding the flow of traffic on my way to the pool for a midday release. Left with a short hour to squeeze in some exercise before family dinner, I was finally putting on my Lycra for a bike ride when I was hit with a pollen-induced, epic nosebleed. I was done trying!

A disciplined voice from days past said to me, “Crosby – make it happen!” By the time the tissue could be removed from my nose, I had only 50 minutes. I jumped on my bike and knew in order to have a great workout, I had to push the power and the speed. I attacked the workout listed below and rolled into my garage feeling a sense of accomplishment, stress-free and had a nice burn in my legs and lungs. Most important, I was on time for dinner!

It is often too easy to excuse yourself from exercise because you don’t have an hour. Next time you feel like the day has defeated you or that you just don’t have enough time, give the below a go. Make it happen!

You can follow this workout for the exercise of your choice: rowing, running, cycling or even swimming.

A Workout For When You Feel Defeated

5 minutes: Easy – with focus on form. Whatever activity you are doing, practice posture and relaxation.

Pre Set: 10 mins.

  • 3 minutes: Medium
  • 2 minutes: Hard
  • 5 minutes: Easy
  • Grab a sip of water/stretch.


Main Set: 32 mins.

18 mins. as:

  • Go 2 min. Medium
  • 2 min. Hard
  • 2 min. Easy
  • Repeat this cycle 2 more times

14 mins. as:

  • 1 min. Easy
  • 1 min. Hard
  • Repeat 6 more times.

Cool down 3 mins. focus on form and how fantastic you feel!