Try this free program 3 days a week (less than 20 minutes, no equipment necessary) if you need a simple, workable plan to follow. What do you have to lose? 20 minutes. But what you have to gain!
If you are a tech executive or business executive you know how easy it is to fall into a sedentary lifestyle. Reading reports, composing emails and attending Zoom meetings make it convenient to sit at your desk and be productive. Even transferring from an office to work-from-home makes it easier to sit all day.
The Benefits of an Exercise Program
Despite this schedule, you must be deliberate about making time to take care of your health. It will pay you back in spades. How? You might already know some benefits of exercise, but they include:
Increased energy levels (that don’t come from calories or caffeine)
Decreased back pain
Greater quality sleep
Back to the part where I said you have to be deliberate – extra time doesn’t fall into your lap. Motivation doesn’t rain down like pollen in Austin, ya know. You’ve got to make a way for physical activity to fit in your life. This involves knocking down your specific barriers to exercise.
If this is striking a chord with you, I’m going to guess your barriers might be lack of free time and lack of a plan.
Challenge Your Limiting Factors – Have a Plan
My clients are very busy and highly intelligent. It’s not that they don’t know some exercises, it’s that after thinking, producing and strategizing all day, the last thing they want to do is think up an exercise program before they exercise. The lack of a program to follow was a limiting factor.
If that is a limiting factor for you, and you are looking to start something without a huge time commitment, try the following program. Do it 3-6 days a week. It will take less than 20 minutes. It won’t prep you for high level athletics but it will go a long way in helping prevent and ease the pain of a sedentary lifestyle, and promote good health.
How to Follow This Plan
Do 8 reps of each exercise, then move to the next exercise. After you have done all 4 exercises for 8 reps, repeat the circuit. (Scroll down for hyperlinks and videos). It will look like this:
8 bear crawl (forward and backward, worth it!)
8 Reach for ceiling
Evaluate how that was, decide to do another set. Aim for 3 this first go round, and note how long it took you. Very do-able!
Do It! And Update Me!
Exercises listed below. Each exercise name is a hyperlink to a YouTube instructional video, and videos are embedded below as well. Let me know how this goes! Email me with any feedback or questions! Part II, which is a slight bump up, will be published in 2 weeks, so get on it! Enjoy!