The Workout Made For Entrepreneurs; No More Excuses
Do you workout?
“No, I used to but I am so busy with my business and everything else that I just don’t have time.” – Majority of Entrepreneurs.
As entrepreneurs, we can’t always find time to get to the gym, and we don’t always have equipment available to exercise with. So, we put our fitness goals and sometimes our very health on hold so we can get our work done.
But we all know that the fitter and healthier we are, the more productive we are. We also know that working out needs to become a habit in order to see real, long term results. And in order for something to become a habit, you need to make it as easy and enjoyable as possible.
It doesn’t matter where you are or how much time you have, we all have our own portable gym that goes wherever we do..
Now, most body weight routines you’ll find online won’t do much for you. Doing hundreds of reps of low level exercises is the body weight equivalent of curling little pink 2 lb dumbbells.
You might get some good cardio in, and that’s fine if that’s all you’re looking for. That can have a positive impact on health and energy levels. But, you won’t get stronger, or leaner, and you’ll plateau very quickly.
So how do you get an effective & time efficient workout in with just your body?
The same principles apply here just as in any other type of training; Progressive Overload.
With weighted exercises like squats, you take one single movement and gradually add more and more weight over time, keeping the rep range (the max number of reps you can do per set) at 5-8, though this can change depending on goals.
With body weight exercises, instead of adding weight, we need to make the exercise harder (you can add weight to body weight exercises like dips and pull ups if you’d like).
So for example, if your current capabilities look like this:
Then you’d want to work on your negative pull ups (since they are only at 3 reps), building them up to at least 5 reps (aiming for 5 – 8 reps here)
Try to add at least 1 rep each week. Once you can do 5-8 reps, move on to pull ups.
(Don’t worry if you don’t recognize an exercise, the PDF has videos for each exercise, download below)
Once you’ve built negative pullups to 5-8 reps, you should be able to start working on pull ups.
So that takes care of effectiveness, but what about time efficiency?
We’re simply going to put our exercises in a circuit, and do mobility in our rest periods. This way we will get a full body, intense workout in 12 minutes, with mobility included.
* If you don’t have a pullup bar or TRX/Rings, buy a doorway pull up bar and a TRX or Gymnastics rings (if you can’t do pullups). They’re cheap. You need pulling in your routine.
This is to be done with no rest (mobility is your rest), repeated 3 times. This should take roughly 12-15 minutes.
Where should we send the PDF? It includes the progressions as well as videos for each exercise!
This article/routine was brought to us by Jason Dupree, a personal trainer working full time, as well as training clients online on the side. He specializes in body-weight exercise (like calisthenics and gymnastics) and nutrition coaching for adults who want to live life to the fullest. If you have any questions about this routine, or training in general, feel free to contact him at www.dupreefitness.com.