When I say busy professional, I’m talking about those who have a typical 9 to 5 desk job. For busy professionals, long hours, high stress and sedentary work can wreak havoc on the way the body moves, performs and feels. I recently watched a lecture by Marc Penny (Founder of BuiltLean, Certified PT, Certified Strength & Conditioning Specialist) who spoke about the three main areas that busy professionals should focus on when exercising to counteract the negative effects of sitting at a desk for most of the day. The three areas are Flexibility – to correct common posture problems associated with sitting and looking down. Strength – particularly exercises that focus on the 7 Primal Movements that our bodies are designed to do, rather than focus on specific body parts (eg. legs). Cardio – to improve overall heart health, lung capacity and risk of disease. To achieve the best results from this and to prevent any future injuries/ ailments, it is suggested to design all workouts per week to include these three areas. So having said that, here’s an example of what the best 30min workout for a busy professional could look like –

FLEXIBILITY (Warm Up – 10 Minutes)

  • Corrective Exercises
  • Foam Rolling
  • Stretching
  • Yoga

STRENGTH (Circuit – 20 Minutes)

  • Squat
  • Lunge
  • Push
  • Pull
  • Twist
  • Bend
  • Gait – Walking, Jumping, Running, Crawling etc.

Cardio (5 – 10 Minutes)

    • HIIT – Instead of jogging for 30mins, do 5 or 10 sprints and get literally as good if not better benefit and burn the same amount of calories.

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