{"id":584,"date":"2026-01-22T04:05:28","date_gmt":"2026-01-22T04:05:28","guid":{"rendered":"https:\/\/d-410.com\/f2fwp\/?p=584"},"modified":"2026-01-22T04:08:48","modified_gmt":"2026-01-22T04:08:48","slug":"can-a-47-year-old-desk-worker-get-back-in-shape","status":"publish","type":"post","link":"https:\/\/d-410.com\/f2fwp\/2026\/01\/22\/can-a-47-year-old-desk-worker-get-back-in-shape\/","title":{"rendered":"Can a 47-Year-Old Desk Worker Get Back in Shape?"},"content":{"rendered":"\n<p>This is a quick &#8220;catch-up video&#8221; to show you what I\u2019ve been up to since the 15K race I ran back in August. After that race, I cut back on my running and shifted my focus toward functional fitness. Now I\u2019m at the point where I want to reintroduce more running into that functional training\u2014especially since I\u2019m still struggling to fully dial in my diet. So the big question is this: \ud83d\udc49 Can a 47-year-old computer guy who sits on his rump for 9 hours a day lose weight, get back in shape, and chase a version of his 35-year-old self? That\u2019s the journey I\u2019m on. Tune in, follow along, and drop your suggestions in the comments, especially when it comes to affordable gym equipment** for home workouts. In today\u2019s video, I break down two of the workout routines I\u2019ve been completing. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Can a 47-Year-Old Desk Worker Get Back in Shape?\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/grFGsNSRUfc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>I run a randomized workout similar to these about 4 times per week. <\/p>\n\n\n\n<p> Day 1 Total Work Completed:<\/p>\n\n\n\n<p> * 30 \u00d7 24\u201d Box + 10 lb Kettlebell Front-Mounted Carry (Up &amp; Overs) <\/p>\n\n\n\n<p>* 30 \u00d7 15 lb Dumbbell Lateral Raises <\/p>\n\n\n\n<p>* 12 \u00d7 75 lb EZ Bar Curls <\/p>\n\n\n\n<p>* 24 \u00d7 24\u201d Box + 10 lb Kettlebell Front-Mounted Carry (Up &amp; Overs)<\/p>\n\n\n\n<p> * 10 \u00d7 24\u201d Box + 30 lb Sandbag Up &amp; Overs * 50 lb Sandbag Carry \u2013 **1\/8 Mile Unbroken x2** <\/p>\n\n\n\n<p>* 30 \u00d7 10 lb Overhead Lateral Raises Workout Routine \u2013 <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Day 2 Total Work Completed: <\/p>\n\n\n\n<p>* 60 \u00d7 10 lb Kettlebell Overhead Lateral Raises <\/p>\n\n\n\n<p>* 30 \u00d7 15 lb Dumbbell Lateral Raises <\/p>\n\n\n\n<p>* 24\u201d Box Jump Up &amp; Over <\/p>\n\n\n\n<p>* 30 \u00d7 Incline Pushups <\/p>\n\n\n\n<p>* 30 \u00d7 35 lb Kettlebell Romanian Deadlifts <\/p>\n\n\n\n<p>* 50 lb Sandbag Hike \u2013 **1\/8 Mile Unbroken x2 <\/p>\n\n\n\n<p>* Jump Rope \u2013 100 Skips <\/p>\n\n\n\n<p>* 60 \u00d7 35 lb Kettlebell Snatches <\/p>\n\n\n\n<p>* 22 lb Weighted Vest Carry \u2013 1 Mile<\/p>\n\n\n\n<p>If you\u2019ve been on a similar journey\u2014or you\u2019re thinking about starting one\u2014stick around, share your advice, and let\u2019s build this together.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>This is a quick &#8220;catch-up video&#8221; to show you what I\u2019ve been up to since the 15K race I ran back in August. After that <a class=\"mh-excerpt-more\" href=\"https:\/\/d-410.com\/f2fwp\/2026\/01\/22\/can-a-47-year-old-desk-worker-get-back-in-shape\/\" title=\"Can a 47-Year-Old Desk Worker Get Back in Shape?\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":585,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,4],"tags":[],"class_list":["post-584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-new-episode","category-video"],"_links":{"self":[{"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/posts\/584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/comments?post=584"}],"version-history":[{"count":3,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/posts\/584\/revisions"}],"predecessor-version":[{"id":588,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/posts\/584\/revisions\/588"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/media\/585"}],"wp:attachment":[{"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/media?parent=584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/categories?post=584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/d-410.com\/f2fwp\/wp-json\/wp\/v2\/tags?post=584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}