The 12 minutes Corporate Warrior Workout

Tuesday, February 12, 2008

Physical exercise is the most important beneficial factor in maintaining the balanced dose of positive mental and physical energy that allows a corporate person to face any challenges while travelling. Here are some tips to help you stay energized throughout your days:

Be realistic

You probably won't be able to fit in your normal weekly workouts, and that's okay. Shoot for completing at least 50% of your normal regimen.

Plan ahead

Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).

Scope out local gyms

If you are staying somewhere that doesn't provide a workout area, then inquire at nearby fitness centers for their rates. Often they offer day passes for minimal fees.

Pack a pair of light dumbbells or Tubing in your suitcase

The dumbbells or Tubing take up very little space, yet can provide you with an entire upper and lower body workout routine.

Be creative

Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, water-skiing, beach volleyball, etc. Effective workouts aren't limited to the standard walking, jogging and fitness machines.

Try out your travel routine at least once at home

A new workout that you've never done before will require more time and preparation. You can either hire a personal trainer to show you the routine once or twice, or buy a video DVD like the Total Body Work that I created and made available at the #1 Spa/Resort in the World, Miraval Life In Balance. Being prepared help you avoid any frustration and the temptation leading to use it as an excuse not to workout.

Prepare your snacks.

If your journey includes a lot of time in the in the plane or in the car, be sure to pack some healthy snacks so you aren't forced to eat at the fast food and convenience shops along the way. The key to success in maintaining a balanced energy level is to eat 5 to 6 small meals spaced every three hours, rather that 1 or 2 big ones.

Fool around in the pool

If lounging poolside is part of your vacation plans, then jump in the pool every 20 minutes for 5-10 minutes of pool walking or running.

Here is a quick, simple 12 minute circuit workout that only requires dumbbells or a resistance band and can be done anywhere. Complete at least one set of 12 to 20 reps of each exercise. Rest minimally between sets. This workout should not take you more than 12 minutes.

Push-up: 20 repetitions

Overhead Shoulder Press: 20 repetitions

Biceps Curls: 20 repetitions

Triceps Dips: 20 repetitions

Bend-Over Rows: 20 repetitions

Front Raises: 20 repetitions

Lunges: 20 repetitions

Calf Heel-raises: 20 repetitions

Hamstring dead lifts: 20 repetitions

Abdominal crunches: 20 repetitions

Labels: Fitness Diet Inspiration Motivation

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