This workout plan is for those who always have an excuse like they don’t have enough time to make it to the gym. Even those who go to the gym often who just want to jump over that plateau. I just want you to keep an opened mind about this because your co-workers or family might give you a crazy look while your doing this. When you develop that rock hard body of steel you’re going to be the one with the last laugh. I’ve heard that some people actually got there co-workers to try this workout.
You won’t be going to the gym 3-4 times week working out for 45 minutes to a hour like your traditional workout. Instead you’ll be working out a couple minutes throughout your day for 5 days a week. This plan will only involve body weight exercises performed for about 2-3 minutes 6-8 times during your day. You can not be shy about doing these exercises in your office if you’re working a normal office job. Some people have actually gotten their co-workers to join in. There shouldn’t be any reason you can’t do these exercises if you work from home, are a stay at home mom, or work in your own private office because no one can see you. Now if you have a busy schedule full of meetings and things like that and you can only fit in a couple 2 minute workouts that’s OK as long as you can get as many done as you can. If you’re working a 9 to 5 I recommend doing a 2 minute workout every hour.
Here are a few Body Weight exercises.
* Reverse, Forward or Walking Lunges
* Up and Down a Staircase (if one is present)
* Floor ab exercises like ab bicycles, lying leg thrusts, etc
* One legged body weight Romanian deadlifts
* Body weight squats
The list isn’t really complex. I wanted to keep it simple. Add some more body weight exercises to the routine if you know any. You can stick to squats, lunges, and pushups and still get great results if you don’t want to lay on the floor.
The best thing about these exercises is that your doing enough to get your blood pumping and heart rate up in just 2-3 minutes. You don’t have to worry about getting sweaty or anything because 2-3 minutes isn’t enough time to break a sweat. At the most your skin might get a little moist.
HERE’S A LITTLE WORKOUT PLAN
9am Do 2 sets of 10 pushups and 15 body weight squats
10am Plank holds (hold the planks as long as you can and take rest periods of 3 minutes in between)
11am Do 4 sets of 10 boy weight squats and 5 push ups
1pm Plank holds (same as above)
2pm Do 3 sets of 8 pushups and 12 bodyweight squats
3pm Plank hods (same as above)
4pm Do 1 set of max pushups and max body weight squats
5pm CLOCK OUT GO HOME
9am Do 2 sets of 6 forward lunges on each leg and 6 reverse lunges on each leg
10am Do 2 sets of one legged romamian deadlifts (OLRDL) 6 one each leg and 20 seconds of floor ab exercises
11am Do 4 sets of 3 forward lunges and 3 reverse lunges on each leg
1pm Do 4 sets of 3 OLRDL on each leg and 20 sec of floor ab exercises
2pm Do 3 sets of 5 forward lunges and 5 reverse lunges on each leg
3pm Do 1 set of 10 OLRDL on each leg and 30 seconds of floor exercises
4pm Do 1 set of max forward lunges and max of reverse lunges on each leg.
5pm CLOCK OUT AND GO HOME
Just add maybe 1 or 2 reps to progress these workouts. Also you could try the more difficult versions of these workouts every week. These workouts are very short in duration but during these workouts you have worked almost every muscle in your body. There shouldn’t be any excuse why you cant take a few minutes every hour to do these few little short workouts. The other great thing about these workouts is that you don’t have to find time for the gym after work anymore you can just go home relax, play with your kids, etc.
I want you to try this Busy Man workout routine for about 3 to 4 weeks and then go back to your traditional workout and see the difference you have made. I want you to understand this is just one method of training and it doesn’t mean you should stick to it forever. with any workout there’s going to be a plateau to jump over so always switch it up and keep your body guessing.