I get it: the hustle. The grind. Early bird catching worms and night owl.
I’m busy too, grinding, hustling, and showing that Millenials are just as hardworking and determined as anyone.
Building an empire, however big or small, takes grit and determination. It takes your time and energy. Anything and everything to build the life of your dreams, sometimes, unfortunately, at the expense of your health.
But it doesn’t have to be like that, and you can’t go on neglecting your health forever. One day all those years of neglect will catch up to you, and you know what? All that money and success you worked hard for will be for nothing if you’re not around to enjoy it.
Maybe you’ve got a spouse and kids who’d like you around for awhile, too. Think of the children!
So let’s right this ship, get your stuff together, and start making health a priority.
Five Workouts for the Busy Professional
Burpees x 1000
Nah. I hate burpees. I won’t do that to you
Let’s get serious:
1.) Kettlebell Killer
Set a timer for 15 minutes, complete as many rounds as possible:
A1) KB Swings x 10
A2) KB Goblet Squats x 5
A3) KB 1-arm Press x 5/arm
2.) Grip it and rip it
Set a timer for 15 minutes
A1) Deadlift x 5 (using ~70% 1RM)
A2) Chin-ups x 5
A3) Band Pullaparts x 15
3.) Push-Carry-Push Ladder
Grab a heavy pair of dumbbells or kettlebells for the Farmer’s walk. Complete 1 less pushup each round of pushups until you reach only 1 pushup. The Farmer’s walk distance remains the same
A1) Pushups x 10
A2) Heavy Farmer’s Carry x 40 yards
A3) Pushups x 9
A4) Heavy Farmer’s Carry x 40 yards (back to start)
A5) Pushups x 8
…..and so on, until you complete 1 pushup
4.) Hog the Barbell Complex
Grab a barbell and a pair of bumper plates: go light, lighter than you think, at least at first, and maybe add weight as you go. The objective: complete all reps in each exercise before setting the barbell down again. Set a timer for 15 minutes:
A1) Barbell Overhead Press x 5-8
A2) BB Front Squat x 5-8
A3) BB Bentover Row x 5-8
A4) BB RDL x 5-8
A5) BB Deadlift x 5-8
Rest as long as needed, and repeat.
Hint: your Overhead Press will be your weakest lift; conversely, your deadlift should be the easiest of all five lifts. Therefore, choose a weight that challenges both, but be flexible in your rep ranges. In other words, the weight you choose might be appropriate for 5 OHP, but easy for 8 deadlifts. Adjust the reps as necessary to accommodate your abilities
5) Don’t Feed the Bears!
Set a timer for 15 minutes. We’re going to break a sweat in this one! Do you have the agility, power, and conditioning to outrun a bear? Let’s find out:
A1) 100-200 skips on jump rope
A2) Bear Crawl x 30 yards
A3) Split Squat Jump x 5 ea side
A4) Bear Crawl back to start
As many rounds as you can do! Oh, and that stuff on the floor? That’s your face! Be sure to wipe it up before you leave 😉
Here’s the kicker!
Ready? First, each of these workouts was designed to be completed in less than 15 minutes, so no more excuses that you’re too busy!
Second, none of these workouts interfere with each other. In other words, you can do each one each day of the week, Monday through Friday, and do something that will build muscle and strip fat like you’ve never seen before!
Got questions? Fill out this form and I’ll personally answer them for you!