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For the Busy Person

October 25, 2009


A few days ago, April Braswell asked about a workout for the busy executive.  The busy exec has a lot on her/his plate.  This person seeks to use time efficiently working toward his/her goals.  Thus, when it comes to working out, efficiency is the name of the game.

Well, the busy person might try something like this:

1. Stand in one place and do high-knee marching steps for 1 minute.

2. Jumping Jacks for 30 seconds to 1 minute

3. 10 pushups

4. Mountain climbers, where each leg completes 10 to 20 movements

5. 10 Pull-ups between two chairs

6. 20 rapid body weight squats

7. Jog in place for 30 seconds to 1 minute

8. Repeat steps 1 through 6

There may be an unfamiliar exercise or two in that mix.  The “pull-ups between two chairs” exercise is a name I made up for an exercise where you put two chairs a few feet from each other.  Both chairs should face in the same direction.  Lay a very sturdy pole of some sort across the seat of the chairs.  Lay on your back between the chairs, grab the pole with a grip that is a few inches wider than shoulder width.  Pull yourself up to the bar.

This workout is meant to burn calories.  It should get your heart rate up and thereby be of cardiovascular benefit.  In addition it will exercise and tone the legs, chest, back, and arms.  It can be a very demanding workout depending on your fitness level and how vigorously you perform each exercise.

For those new to working out, check with a doctor before starting an exercise program.  Also, begin slowly and work toward performing this circuit up to 4 times.

For the executive, he/she can step away from his desk and perform this workout without leaving the office or home.  Thus, they get the workout they need in a minimum amount of time (rougly 20 minutes for 4 trips through the circuit of exercises).

Enjoy!

Darryl

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13 Responses to “For the Busy Person”


  1. Very nice recommendations.

    Steve

  2. Vicki says:

    I like how you made a name up for the inbetween chairs excercise. I made up the name restyle for reworking garments into new ones and now there is a group of custom clothiers using it. I just couldn’t put any other name to it.

    The exercises sound great for toning. I need it – Thanks

    Vicki http://www.bridal-threads.com

  3. Martin says:

    Great “Exec-ercise” for busy people.

    http://www.martin-wright.com
    Strategies For Success

  4. JJ Jalopy says:

    Great workout Darryl!

    I’d love to see a video too…

  5. John Ho says:

    There are new machines (vibrational type for you to stand up right on it) which are supposed to give you the same benefits as exercising (but without burning up your fat though).

    Wondering whether they really work or not.

    John Ho
    Numerology Expert Helps Understanding Personality for Better Influence & Persuasion

  6. Lisa says:

    These are great exercise ideas, well except I can’t do a push-up. I can do the girl version though so I’m not completely hopeless. Sounds like a great way to get blood flowing and wake up the mind a bit.

    MissMentor

  7. This is great, I should try this. Thanks D. Your knowledge is endless when it comes to physical fitness!!!

    Lisa McLellan
    Babysitting Services – Babysitter in your area

  8. Page is bookmarked! You might want to make a video to show what it looks like.

    Jose Escalante
    http://www.joseescalante.com

    • Hi Darryl,

      I’m with Jose on this one. I’d love to see you do a short video demonstrating this move.

      Now, seriously, how do I DO something execise ish while on the computer? I’m reminded of those little foot cycling devices they have in catalogs for the Senior crowd. You can use them while you are seated in your chair. I’m thinking something like that so I can do my internet and extensive writing work while exercising at least a LITTLE.

      And THANK YOU for providing such wonderful tips for doing an EFFICIENT workout. :-)

      Happy Dating and Relationships,

      April Braswell

      http://www.aprilbraswell.com/BoomerDating.html

  9. Rob Northrup says:

    Dear Trainer from Hell,

    I was able to stand in one place for a minute…

    tomorrow I will attempt to low-knee march for 30 seconds…

    :-)

    Seize the Day,

    Rob
    Sales Tactics For Small Business Owners

  10. How’s that grab you April?

    Martin O’Connor

    http://www.smallbusinessdesigncenter.com

  11. Keri Eagan says:

    The pull ups between two chairs sounds intense for an improvised piece of equipment. I haven’t come across that one before. Good explaination.

    Keri Eagan
    Alternative*Insight

  12. kate McKeon says:

    I did a series called Workout at Work on MissMentor.com a few years back, I’ll have to dig that up – different objective. My workout at work stuff was to get the heart rate up without causing massive sweat so folks could do little bits throughout the day – not the long term solution, more of a coffee replacement.

    So glad you explained pull-up btwn chair. I was visualized exactly what you described. Cool.

    Kate

 

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