EXERCISES AND WORKOUTS | Health

HOW TO EXERCISE WITH BUSY SCHEDULE

It’s no longer news that most people want to exercise but there’s just no time to workout. In fact, their exercise clothings are still shining but dusty because they were never utilised for workouts.This is why I have designed an exercise program that will work for the busy, very busy and extremely busy people. Yes we are overcoming the time barrier.

If I were to give this exercise routine a name, I will call it  the ‘banker program’ because  most of us are conversant with the tight schedule that is attributed to those in the  banking industry. Doesn’t that name sound nice? Of course other sectors also have their own busy schedules. We can also call this exercise program other names like: no time, sharp sharp, kick and start, fast fast, korect.

Enough with the jokes, let’s see how this program actually works. It stimulates most of the body muscles and builds up more muscle mass thereby increasing the metabolism; which means that you will be burning more fat naturally, even when you are doing nothing . It’s like depositing more money in your savings account or stocks, definitely the capital base increases which will affect the returns that you get even at the same percentage interest.
This workout routine is just for 30 minutes and it will be performed twice in a week! I bet you can do it. It will surely improve your current fitness state. Achieving a fit status can be likened to a situation where you were given a task to fill up a large container with water.Those that have time to workout are using a bucket to fetch water while those that have tight schedule are using a bowl. Obviously, those that have time for working out will attain their fitness goals faster than those that have limited time. However, those that have little time to workout will also achieve their fitness goals, but of course, at a later time. DELAY IS NOT DENIAL.

Choose 2 days of the week that are convenient for you and make sure you don’t exceed 3days break before your next training session. For instance, if you workout on sunday, the break to your next workout session shouldn’t be more than Wednesday, which means that you must workout by thursday.For a personalised workout routine contact coolbodyfitness.com .

If you have not exercised for a long time, I recommend that you first do the “get back in shape” program before embarking on this.
Program:

The weight for these exercises should be 15RM.

WEEK1

SUNDAY: REST

MONDAY:

BARBELL SQUAT  -10 REPS FOR 3 SETS

DUMBBELL LUNGE -10 REPS FOR 3 SETS

LEG CURL  -10 REPS FOR 3 SETS

BENCH PRESS -10 REPS FOR 3 SETS

SHOULDER PRESS –  10 REPS FOR 3 SETS

CABLE PRESS DOWN(TRICEPS)  -10 REPS FOR 3 SETS

TUESDAY :REST

WEDNESDAY :REST

THURSDAY:

LEG PRESS –  10 REPS FOR 3 SETS

LEG CURL- 10 REPS FOR 3 SETS

SEATED CALF RAISE-  10 REPS FOR 3 SETS

INCLINED BENCH PRESS –  10 REPS FOR 3 SETS

DECLINED BENCH PRESS –   10 REPS FOR 3 SETS

CABLE ROW –  10 REPS FOR 3 SETS

DUMBBELL CURL –  10 REPS FOR 3 SETS

FRIDAY: REST

SATURDAY :REST

WEEK 2

SUNDAY :REST

MONDAY:

BARBELL SQUAT -10 REPS FOR 3 SETS

BARBELL LUNGE –   10 REPS FOR 3 SETS

LEG CURL –  10 REPS FOR 3 SETS

BENCH PRESS – 10 REPS FOR 3 SETS

SHOULDER PRESS  –  10 REPS FOR 2 SETS

BARBELL SHRUG  –  10 REPS FOR 2 SETS

CABLE PRESS DOWN(TRICEPS) –   10 REPS FOR 3 SETS

TUESDAY :REST

WEDNESDAY :REST

THURSDAY :

LEG PRESS –  10 REPS FOR 3 SETS

LEG CURL- 10 REPS FOR 3 SETS

STANDING CALF RAISE-  10 REPS FOR 3 SETS

INCLINED BENCH PRESS –  10 REPS FOR 3 SETS

DECLINED BENCH PRESS –   10 REPS FOR 3 SETS

CABLE PULL DOWN –  10 REPS FOR 3 SETS

DUMBBELL CURL –  10 REPS FOR 3 SETS

FRIDAY :REST

SATURDAY :REST

You can repeat this routine for another 2 weeks after which you should start introducing periodization in your training.

Enjoy.

 

Babajide Adediran.

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