Are you an executive with an active work and travel schedule? Do you struggle to find the time or the energy to stay fit? It’s hard keeping fitness a priority with a hectic life – but don’t worry… we got you.?
If there is one word to describe life in the 21st Century…
It would be “hectic”.
Our lives are busier than ever…
And while the argument could be made as to whether that’s a good or a bad thing – the fact is – in 2023… humans are on the move.
With our busy lifestyles – it’s not always easy finding the time to get that daily workout session in…
We’re being pulled in so many different directions – it’s just hard to find the time.
Work life and home life have almost melded into one…
Leaving time to train at a minimum for a lot of people.
Putting The Pandemic In The Rearview
In the post-pandemic world – it was easy…
You were home – you had the time – home training became ESSENTIAL to both physical and mental health.
However, as we put COVID in the rearview mirror – and our lives begin to get hectic again with work with meetings, conferences…
As well as home with shuttling the kiddos to little league games, cheerleading or music recitals…
It’s not easy for many to squeeze in some training – and that goes DOUBLE for executives.
Being an executive – especially when travel is a big part of the job – can be a challenge.
You have even LESS time as others – as you’re constantly running from one meeting to another, hopping from one time zone to the next or hopping on a red-eye to that next conference.
You don’t have a lot of time to BREATHE – much less have time for fitness.
But don’t worry, fam…
We got’chu.
There are still several ways you can stay fit even if your work and travel schedule is always full.
Today, I’m going to share with you some of my favorite calisthenics workouts with you…
Workouts that require no equipment – just your bodyweight – and will help keep you in tiptop shape.
It just takes a little determination to get the job done.
Now, I’ve always believed that calisthenics are an EXCELLENT way to stay in shape without having to worry about finding the right equipment or having enough space to do it properly.
I use them almost EXCLUSIVELY – and it’s kept me in fine form – and I’m in my mid-40’s.
Here’s a few of my favs that will help keep you fit on the fly!
But before we begin…
What Are Calisthenics?
Calisthenics are bodyweight exercises that involve using your own body weight as resistance against gravity.
These exercises usually target large muscle groups like your chest, back, arms and legs so they’re great for building strength while also helping improve flexibility and coordination.
The best part is – they require no equipment – so you can complete them anywhere…
You can do them in your office, a hotel room or even just outside in your own backyard!
Let’s take a look at my top calisthenic exercises…
Calisthenics You Can Do Anywhere
There are plenty of calisthenic exercises that you can do wherever you find yourself stuck during business trips or long days at work.
Here are some examples of bodyweight exercises that you can use to keep up with your fitness goals despite any active schedule:
Lunges
Lunges are a great complete leg exercise as they engage the quadriceps, hamstrings, calves and all the leg stabilizer muscles.
To perform a lunge stand up straight and take one big step forward with one leg while keeping the other leg planted firmly behind you.
Bend both knees until they form 90 degree angles before returning back to standing position. Repeat 8-10 times each side for 3 sets.
Squats
Squats are great for toning your quads, hamstrings and glutes (that’s your butt muscle for those that didn’t know).
To do a squat, stand up straight with your feet slightly wider than shoulder-width apart and toes pointed outwards at a 45 degree angle from the center of your body.
Slowly lower down into a squatting position by bending both knees until they form 90 degree angles (like sitting down). Then slowly stand back up again before repeating 8-10 times for 3 sets total.
Push Ups (Or “Press Ups” For Our UK Readers)
Push-ups are one of the best exercises for strengthening your upper body and core muscles.
To do a push-up, begin by lying flat on your stomach with your feet together and arms extended outward. Your legs should be straight but not locked in place.
Next, tuck in your elbows as you lower yourself down until your chest almost touches the floor. Then push up to return to the starting position. Return back to starting position before repeating 8-10 times for 3 sets total.
Planks
Planks are fantastic for firming abs and strengthening core muscles as well as back muscles without straining them unnecessarily.
To do a plank, begin by lying flat on your stomach with elbows tucked under shoulders like in push-ups; however, instead of pushing up onto hands, rest forearms against the floor while keeping palms flat against the ground surface.
Then raise yourself off the floor using only core strength while keeping back straight throughout the duration of exercise—this is known as “planking” because it looks like you are planking down a board!
Start by holding this position for 30 seconds per set before increasing duration as desired/needed over time…
However remember not to strain yourself too much when starting out!
Chair Dips
This exercise is great for building triceps strength without any equipment necessary.
To do this exercise, sit on the edge of the chair with your hands shoulder width apart on either side of you, palms facing down towards the floor.
Lower yourself down until your elbows form a 90 degree angle then push back up again and repeat for 10 reps or more if desired!
Toe Touches
Toe Touches are a full body exercise that utilizes both strength and agility to challenge the muscles of the body.
They engage all major muscle groups including the shoulders, arms, legs, glutes, and core.
A toe touch is performed by starting with two feet on the ground, bent at the knees, and reaching up and touching each side of the head with alternate hands.
The movement should be done slowly and with control, taking 2-3 seconds to complete one rep.
This exercise should be repeated for 10-15 reps in 3 sets, resting for 30 seconds between each set. As a part of total body workout it can help improve coordination, agility, balance and overall strength.
There You Have It…
No matter how busy your work and homelife schedule may be – it shouldn’t affect your quest to stay.
With calisthenic exercises, you don’t need special equipment or a ton of space in order to get fit on the fly – all it takes is some motivation and dedication!
So next time you find yourself stuck at work or away on a business trip without access to gym equipment, try out these simple yet effective calisthenic exercises instead!
It won’t take long but will still leave you feeling strong and energized!
Coaches Note: All the exercises above can be performed at your own pace and in any desired format.
Meaning you can do 3 to 4 sets of 8 to 10 reps of one exercise then move to the next… or you can perform them in a circuit where after each set you move to a new exercise.
For a real challenge try performing 3 to 4 (or more) exercises in a Tabata style(See more on Tabata HERE), for 20 to 30 seconds for each exercise then moving to the next exercise for 4 rounds before taking a minute rest.
Then do it again.
Now you are really on your way to building that Executive Muscle.
