Alexander Training

Personal training and strength programs in Austin, Texas.

part I

Free: Starter Exercise Program for the Tech Executive Who Needs a Plan (Part II)

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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! 

Check In

How did the last two weeks go? Did you incorporate any of these exercises? If so, you probably found that they were light to medium – not super hard – but you might have been a little sore. If you continued to do 3-6 sessions, you’d see the soreness quickly drops away, and you get better and faster at the program. Please let me know how it went for you! I love feedback and learn from all of it. kathryn@kathrynalexander.com

Exercise Program for the Tech Executive Part II

Sitting down and working all day is not manual labor, but it’s actually pretty tough on the body. Our bodies do well moving a certain amount in the day, and that’s hard to do if your job is to focus and be electronically available for hours at a time.

If you are a tech executive or business executive, you’ll benefit from incorporating these exercises into your life. Check out Part I for some background info and details about this program:

Starter Exercise Program for the Tech Executive Who Needs a Plan Part I

Feel Better From 20 Minutes a Day

Chances are, you know some benefits of exercise, and you even know some exercises. The challenge is more likely that after focusing and working on all, you just don’t want to think anymore about what to do in the gym. If that sounds familiar, and you’d like increased energy, decreased pain, try this program.

Pick 3 days this week, and give yourself 20 minutes. You can do this!

How to Follow This Plan and What’s Different This Week

This week builds on last week, and adds two exercises, the lunge and pullaparts. 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 squats

  • 8 Y

  • 8 lunges, then 8 pullaparts

  • 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!

Squat

Y

lunge and pull apart superset

Bear crawl

Reach for the sky

Free: Starter Exercise Program for the Tech Executive Who Needs a Plan (Part I)

by Leave a Comment

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

  • Increased mood

  • 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 squats

  • 8 Y

  • 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!

Squat

Y

Bear crawl

Reach for the sky