One of the questions I get most frequently as a personal trainer is: “How do I sneak exercise into my daily routine?” And the answer is: I don’t think you should. Exercise is one of the most important components for health and vitality. It should be given priority and preference. I could tell you to do squats while you wait in line at the grocery store or lunge your way to the mailbox, but honestly, I recommend taking a close look at your schedule and figuring out where you can carve out a few minutes a day to totally dedicate to exercise. Maybe it means watching less TV or quitting your snooze button habit every morning. Those minutes are there … you just have to prioritize them. Just as physical movement is important to achieving success through working out, so is mental investment. Perhaps more so. I personally notice a much more productive workout when I have the time set aside dedicated to nothing else but exercise and fitness AND as an added bonus, I notice that the rest of my tasks throughout the day get a boost as well.
That being said, I am a huge advocate of functional fitness. As a co-owner and trainer of a CrossFit Gym, I will always promote healthy living through functional fitness. For people who have less time (and may not be able to make it to the gym), there are a few “on-the-go” workouts, or what we in the CrossFit world call WODs (Workout Of the Day), that require minimal or no equipment.
Please note that some workouts require equipment, such as a barbell/jump rope/pull-up station/dumbbells/kettlebells. You can always substitute and modify movements accordingly to meet your needs. Disclaimer: You know your limitations, so don’t overdo it. Consult with your personal care physician or personal trainer to help you better understand your capabilities and capacities.
Complete as many rounds as possible in 20 minutes.
1 Round consists of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
(You’ll need a jump rope for this one, or you can substitute with jumping jacks instead of double-unders)
50-40-30-20-10 reps for time
*Note: You do both movements at each repetition interval. So the first round is 50 double-unders right into 50 sit-ups, then 40 and 40, and so on.
For more video descriptions of workouts and movements, visit www.wodwell.com/wods/?category=5.
While setting aside time to work out is of the utmost importance, I also recommend to my clients to try to stand more often, even at work. Invest in an adjustable standing desk. This increased standing allows better circulation, posture, midline stability, and mobility throughout your body. You also burn more calories while standing.
David Martinez, resident fitness expert at Xyngular, is founder, co-owner, and head trainer at CrossFit The Point since its establishment in 2012. CrossFit The Point is a place where all levels of aspiring athletes meet to achieve new levels of fitness. David has multiple certifications that are focused on helping the members of CrossFit The Point move better, become stronger, live healthier, and push each individual’s limits in a safe and controlled environment. Certifications include CrossFit Level 1 Trainer, CrossFit Kettlebell Certification, and RKC Russian Kettlebell Certification.