the mad man's lunch break
“Yeah, I see a difference in my body and energy when I workout, but I never have time to get into a gym to workout.” Does this sound familiar?
Most guys complain about not having time to get into the gym to fit in a workout. I am here to tell you that all you need is 30 to 45 minutes and access to an open space to work up a good sweat and get closer to your physical goals, whatever they may be.
Just about a two years ago, I was working three jobs and preparing myself for a bodybuilding competition. This competition meant more to me than anything else because I had to prove to myself and everyone out there that doubted me that I could compete at a high level while staying natural.
My typical day was waking up at 4:15am to get to my first job at 5:00am then finish at 11:00, go to my studio for my workout around 11:30 , then be at my second job at 2:00pm until 10:30pm, and then back home to repeat that schedule Monday through Friday.
Then, on the weekends I would work my third job from 9:00-5:00pm. Even with this mad man schedule I still found time to get the right nutrition and an effective workout five days a week.
Working with limited time, little to no equipment, your bodyweight and some motivation you can really challenge yourself and push your physical limits. Just find 30 minutes during your lunch break or sometime before or after work to get it done.
For the busy desk jockey, the thought of having to trek to the gym during an already busy day can add more stress to one’s life. While it might seem that getting yourself to the gym would require you to move mountains, simply getting yourself outside the walls of your workplace can be as easy as a walk in the park.
First you will need to find a stairwell or head down to your local greenspace, then let the games begin.
Warm Up
Knee lifts 2x10
Walking high kicks 2x10
Walking lunges 2x10
Push-ups 2x10
Worlds greatest stretch (see link)
Circuit 1 (3 rounds of each exercise)
30 second wall sit (for added resistance place a heavy backpack on lap)
Run in place for 30 seconds
20 Squat jumps
15-20 push-ups
10 each leg Park Bench step ups or 2 stair step up
Circuit 2 (3 rounds of each exercise)
20 Raised arm weighted walking lunges (weight can be a backpack or briefcase)
20 Bodyweight Dips (using a park bench)
20 yard shuttle run
20 Plank elbow & push-up position
10 each leg Raised leg split squat
Cool Down
Knee lifts 2x10
Knees to butt 2x10
½ mile jog
This simple workout could be done in any park or home. Most trainers or avid gym goers would tell you to work specific body parts in a day to maximize “gains.” The truth is you can maximize any workout if you just concentrate on form and time under tension with every movement.
Your muscles want to relieve any pressure as quickly as possible, but if you force them to move slowly then they must recruit more muscles and nerves in order to support each other. The good thing about full body workouts is that you can fully deplete the body’s energy systems by moving in all planes of motion in a safe but effective way. Moving more muscles = burning more calories = more efficient workouts for the time constrained individual.
The most important part of any workout, be it beginner or advanced, is nutrition. Refueling your body with protein, water, and the right vitamins will allow you to recover quickly and repair the body properly so it can continue functioning throughout the rest of the day.
"If opportunity doesn't knock, build a door."
