All Day Athletes : When you don’t have a complete hour for a workout, try this.

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  Here is a workout you can do without needing one full hour.  We will be posting variations of these so be sure to come back to see what else you can do with less big chunks of time!  The best athletes in the world are athletes all day long and if you want the best out of your busy life, you’ve got to get the work in.

 

Before we share the workout:

Here are a few podcasts with athletes that talk about time management at a high level:

Anna “Frosty” Frost – Her daily routine in the beautiful New Zealand was inspiring enough but to hear her tell how she gets it all in is amazing.

Max King – He puts in serious mileage, adventure, and races a ton.  He has a family and is an entrepreneur.  He always get his work in.  Great listen.

Seyi Smith– World class sprinter and Olympian and engineer.  He wants to get back on the podium in Rio and “Being World Class” means crazy time management.

 

 

4×15: Four sets of 15 minutes.

Best for:

  • Stay at home parents
  • Service professionals
  • Corporate types with set schedules
  • College students
  • Travelers(work or pleasure)
  • Entrepreneurs
  • People who get bored easily
  • Teachers

Basics:

You can get alot done in 15 minutes.  For this set, we will break it down in to 4 specific sets that you will perform in 15 minute sets throughout the day.  Ideally, you should plan which set you will do and when before your day begins.  You may do them in any order.  For the workouts with timed sets use the first couple sets to loosen up and don’t go as hard as you can until you are warmed up. Also, don’t do them all in the last three hours of your day, you might as well just bust it all out at once in that case.

Set One: Cardio based

3 sets of each/One minute each time

1. Jumping Jacks

2. Mountain climbers

3. Burpees

4. Stationary high knees

5. Flutter kicks

 

Set Two:Upper/Core 

Go through this set continuously until the 15 minutes is up:

1. 10 Push Ups

2. 15 Reverse Crunches

3. One Minute Plank

4. 10 Dips

5. Side Plank for 30 seconds each side

 

Set Three: Legs

3 sets of each/One minute each time

1. Walking Lunges

2. Bodyweight Squats

3. Calf Raises

4. Toe Raises

5. Bridges

 

Set Four:Light Cardio/Stretch session

Go for a 10 minute fast walk, easy jog.

Stretch for 5 minutes.

 

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

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