Power Workout For Busy Executives

Wednesday, September 27, 2006 - 9:05am

By Adam Kessler, CSCS

Lately, many businesses are implementing wellness programs for their employees. This trend is beneficial for a variety of reasons, one of which is that by promoting a healthier lifestyle companies are creating happier and healthier employees. Unfortunately, due to their busy schedules, many of the executives who are implementing these wellness programs are not taking advantage of them.

One way busy executives can keep fit is by practicing a quick, power workout, which can take as little as 30 minutes. A well-rounded routing, it integrates both strength training exercises and a cardiovascular workout. Done three times a week, it will give you enough of a workout to develop your muscles, burn body fat, and strengthen your heart.

Part 1: Strength training

Start off your workout with a warm-up. Some of your options include: jogging in place for five minutes, taking a brisk walk, doing some jumping jacks, etc. After warming-up, you will perform six exercises in a circuit fashion. Do each exercise for 45 seconds, and then take a quick 15-second break before starting the next exercise. Complete each exercise in the following order:

  • Medicine ball squats. Hold a medicine ball in your hands, lengthening your arms down towards your thighs. Now, squat down and stand back up. As you stand, curl the medicine ball toward your chest, and then press it over your head. Standing straight, now bring the ball back down to your thighs. Repeat this motion, going as fast as you can and making each movement very crisp/in good form. (Targets areas: quadriceps, gluteus maximus, shoulders, and biceps)

  • Ball leg curls. Lie down and place your heels on the top of a stability ball. Once your heels are in place, lift your hips straight up into the air. It will be tough to stay balanced, but once you do dig your heels into the ball and contract your legs so that your heels will come back toward your rear. Stay balanced, keep your hips high, and repeat. (Targets areas: hamstrings, abdominals, and lower back)
  • Reverse abdominal crunch. Lie down in a crunch position with your legs in a 90 degree angle in the air. Squeeze a stability ball between your knees. Once the stability ball is secure, lift your hips in the air, and rotate your knees back like they are trying to touch your shoulders. Repeat. (Target area: abdominals)
  • Ball push-ups. Get in a push-up position with your legs on the stability ball and your hands on the ground. Then, do a push-up with your nose touching the ground. The closer the ball is towards your waist, the easier the exercise will be. The closer to your feet, the more difficult it will be. (Target areas: chest, shoulders, triceps, abdominals, and lower back)
  • Dumbbell bent over row. Grab two dumbbells and bend over at the waist so that your back is parallel to the ground. You can bend your knees slightly. Keep your back flat and tight (by sticking your chest out and shoulders back) throughout the entire movement. Pull the dumbbells straight up so that they are at the side of your ribs then lower them slowly. As you raise them up, squeeze your shoulder blades together. This movement is similar to starting a lawnmower. (Target areas: latissimus dorsi, rhomboids, and biceps)
  • Shoulder raise. Sit down on a stability ball so that your legs are in a 90 degree angle and your back is nice and tight. Essentially, sit up straight. Take two dumbbells and let them hang by your sides. Now, raise the dumbbells laterally so that your arms are parallel to the floor. Then, keeping your arms at that height, brig your arms together in front of your face, they should be eye level. Return the back out, and then lower them down to your side. (Target area: shoulders)

Do this circuit twice. To modify the workout, you can increase the time you spend on each exercise, or you can decrease your rest time. Another option is to decrease the amount of time you spend on each exercise and your rest time, while simultaneously increasing the number of sets. It really just depends on how much time you have.

Part 2: Cardiovascular training

Once you’ve done the strength training circuit, your heart rate will be pumping. Now, we’re going to give the heart one final workout. Whatever activity you did to warm up, perform that for 13 minutes. This is amount of time is sufficient to put your heart through a cardiovascular workout.

It only takes 30 minutes to complete the workout

If you do the above workout, it will take you 30 minutes. All you need to do now is shower, change clothes, and get back to work. If you do the strength portion, it can’t be done again without a rest day in-between. To vary your workout, you can do two consecutive days, but on the second day just do the cardio portion. Once you do this workout, you will be all charged-up to close that next client or broker that next blockbuster deal.