The Busy Person’s Workout

 

If you’ve had no time during the week and you’re looking to fit in a quick, solid sweat, here’s your go-to do anywhere workout. It’s a great way to maintain muscle mass, keep your metabolism going and more!

Full-body movement everyday is important whether it be cycling, running, climbing, walking or this awesomely time-efficient workout. Here it is:

• 5 reps of each of the following 5 movements = 1 circuit.
• Repeat for a total of 3 circuits (add or subtract 1 based on your conditioning level and available time).
• 1-2 minutes rest between circuits.

Squat

• Stand with feet shoulder width apart and arms out in front of you.
• Keep your core engaged and your tailbone tucked in.
• Lower yourself by pushing your hips back and keeping your feet pointing straight.
• Push weight through your heels and midfoot when pushing yourself back upright.
• Increase difficulty
  • Add more reps.
  • Hold something decently heavy like a dumbbell or a bag full of things.

 

 

Push-Up

• Start on the floor with your arms extended in front of you, your hands directly under your shoulders and your fingers pointing forward.
• Maintain a straight line form your head to your heels.
• Keep your elbows in and externally rotate your hands so that your elbow creases are pointing forward (imagine twisting the ground outward) and lower yourself.
• Increase difficulty
  • Add more reps.

 

 

 

Good Mornings

• Stand with feet shoulder width apart and arms behind your head.
• Keep your core tight, back straight, knees slightly bent and weight on your heels.
• Bend at the waist by pushing your hips back until you feel a little stretch in your hamstrings (behind your thighs).
• Increase difficulty
• Extend your arms up overhead.
• Loop a resistance band behind your neck with the other end under your feet.

 

 

Single-Arm Dumbbell Row

• Find a chair and get into a split stance with your right foot forward (knee bent) and left foot straight and back. Place your right hand on the chair and hold the weight in your left hand.
• Keep your core tight, tailbone tucked and weight on your front foot (right) heel.
• Pull weight to your lower ribs and lock your shoulder blade down.
• Complete 5 reps on each side.
• Increase difficulty:
  • Add more reps.
  • Add more weight.

 

 

Bear Crawl

• Start on all fours.
• Push with toes to bring your knees off the floor.
• Keep pelvis stable and centred.
• Crawl with your right arm and left leg moving up together.
• Do the same on the other side.
• That’s one rep.
• Increase difficulty:
  • Add more reps.

 

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