Pick a Trigger
How you decide to break up your reps throughout the day is all a matter of preference. The goal is to make greasing the groove so easy to do that it just becomes part of your daily routine.
You could have something structured like an every-hour-on-the-hour routine in which you perform your reps at the top of every hour.
Or for something less structured, just set some conditional rules that will determine when you grease the groove.
- One could be: Before I sit down in my office chair, I must perform five pushups. If you get up multiple times during the day you'll easily crank out 50-60 push-ups a day.
- I drink a lot of coffee everyday. I do a set of push ups before every new cup of java.
- You could also hang a pull-up bar or bring a kettlebell somewhere in your office/house that you frequently walk by. Your rule could be: When I walk under the pull-up bar, I must perform two pull-ups.
- Or: When I walk by the kettlebell, I must perform 10 swings.