For busy people using the excuse that they don’t have time to go to the gym, or for the people who don’t like to sweat, Mike Geary developed a routine for you. His creative approach has been successful for thousands of athletes and blubber-bellied couch potatoes.
One of this biggest drawbacks to exercise is stopping what you are doing and getting to the exercise location: gym, swimming pool, track. If you want to find an alternate exercise program take a look at these suggestions.
If your traditional workout is going to the gym 3-5 times a week and weight training and cardio routines for an hour, you will now be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
Only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, spread over 8-10 hours each day. If you work a normal office job you will need to find some time during a break to do your program. Don’t be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, some may want to join you when they find out you are losing belly fat!
Some of the exercises that are the best to focus on are: 1) bodyweight squats, 2) pushups 3) forward, reverse, or walking lunges 4) up & down a staircase 5) floor planks 6) floor abs exercises such as lying leg thrusts, ab bicycles 7) one-legged bodyweight Romanian dead lifts
If you work a 9-5 day, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm. There are many variations of theses exercises so choose six times and stick to your schedule. I do have one caution: start with the one that fits your athletic ability. Don’t prove that you deserve to be on Seal Team 6 when you really belong in the Beer Belly Bombers.
I made up a sample routine for Mon/Wed/Fri: 7 am – 10 pushups/15 bodyweight squats, 10 am – plank holds total of 3 minutes, 12 am – 5 pushups/10 bodyweight squats, 1 pm – plank holds (hold as long as possible in 3 minutes) 3 pm – 8 pushups/12 bodyweight squats 3 pm – plank holds, 5 pm – max pushups/max bodyweight squats in one set.
On Tues/Thurs: 7 am – 6 fwd lunges each leg/6 rev lunges, 10 am – one legged Romanian dead lifts (RDL) 6 each leg/floor abs, 12 am – 3 fwd lunges each leg/3 rev lunges, 1 pm – one legged RDL 3 each leg/floor abs, 2 pm – 5 fwd lunges each leg/5 rev lunges, 3 pm – one legged RDL 10 each leg/floor abs, 5 pm – max fwd lunges each leg/max rev lunges in one set.
Each “micro” workout lasted 2-3 minutes and after a short period of time you will be increasing the number of repetitions for almost every muscle throughout your entire body. Your metabolism will increase and you didn’t even have to break a sweat. There is no excuse for not being able to take a 3 minute break once per hour and do a couple of exercises.