The Life Coach’s Guide To Good Health
Brenden Dilley is both a certified personal trainer and life coach, so he’s constantly helping busy executives stay fit despite unrelenting schedules. “As someone who used to travel 40 weekends per year for motivational seminars and events, I can speak to the wear and tear it takes on you mentally,” says Dilley. But keeping a regular exercise routine — even if it’s just doing jumping jacks in your hotel room — can help stave off burnout.
This is one of Dilley’s favorite no-equipment-needed workouts. “It's phenomenal for burning fat, working the core, legs, shoulders, chest, and triceps, and eliminates the need for excessive cardio while on the road.” Try taking as little rest as possible between exercises. Take 90 seconds of rest between rounds (except in the warm-up).
Warm-Up
Do 60 seconds of bodyweight squats followed by 60 seconds of jumping jacks followed by 90 seconds of rest. Do three rounds.
Round 1
- Push-Ups: Advanced athletes can prop their feet up on a chair to increase the challenge. Do 20.
- Burpees: Do 15 focusing on proper form and explosive movement as you jump up.
- Single-Leg Squat Touch Downs: Stand on your right foot and reach your right arm down to the ground. Find your balance before lowering down into a squat. Lower until your right arm touches the ground, then return to the starting position. Do 10 on one leg, then switch.
- Sit-Ups: These are the good-old gym standby. Do five full sit-ups.
Round 2
- 15 Push-ups
- 10 Burpees
- 5 Single-leg squat touch downs on each leg
- 20 sit-ups
Round 3
- 10 Push-ups
- 5 Burpees
- 20 Single-leg squat touch-downs on each leg
- 15 Sit-ups
Round 4
- 5 Push-ups
- 20 Burpees
- 15 Single leg squat touch down on each leg
- 19 Sit-ups
Round 5, 6, and 7
Repeat the following circuit for each round.
Plank: This should be done on your forearms, with your back kept straight and your abs pulled in tightly. Hold for one minute.
Bridge: This is a plank done on your palms instead of your forearms. Hold for one minute.
Bulgarian Split Squat Hold: Put one foot up on a chair behind you. Slowly lower down, ensuring your front knee doesn’t cross over your toes. Hold for one minute, then switch sides.
Mountain Climbers: Do these for one full minute.
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