Fitness for the Busy Professional
Guthrie Lewis Fitness
General Fitness, Strength & Conditioning, Functional Fitness, Functional Training"Fitness for the Busy Professional" is inspired by the 12 years I have spent coaching busy professionals who need an efficient approach to training! It is also based on my own time working in a traditional 9-5 setting while pursuing a second degree.
So, if time is the issue, whats the solution? Quality and efficiency! This program includes 3 high effort full body training days (Mon-Weds-Fri) with 2 optional "low days" (Tues-Thurs). All of which are designed to last 45-60 mins in order to help you get the most out of your time spent.
Yes, it is possible to make excellent progress with only three days of fitness each week!! You just need a program that provides optimal training splits as well as the right intention on every session.
So, if you've got a busy schedule but you want to make great physical progress... This is the right program for you!
Prep Work
A
8-10 BW Long Lunge/Side 10-12 Prone Scap Rainbows 10-12 Alt DB orKB Goblet KS Squat 10-12 Alt DB Plank Row Rest as needed btw exercises/sets x2-3
Uni Pull-Squat EMOM
B
EMOM x 16-24 Min 1: 10-12 SA DB Row R Min 2: 10-12 SA DB Row L Min 3: 8-10 Dual DB RFESS R Min 4: 8-10 Dual DB RFESS L If the RFESS don't feel comfortable for you, please feel free to go with regular split squats (back foot on floor) or traditional lunges!
Triplet Finisher (dynamic + abs + bodyweight)
C
3 Rounds for time 10 SA Hang Clean and Push Press R (50lb/35lb) 10 SA Hang Clean and Push Press L (50lb/35lb) 20 Tuck-ups 30 Alt BW Reverse Lunges 15 Min Time Cap
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Mobility Option
A
6-8 Head to Wall Back Extension 8-10 Alt Rotational Reach to Wall 6-8 Cat Cows x2-3 -------------- 6-8 Prone Swimmers 6-8 Scap Push-ups (2 sec hold at top/bottom) 8-10 Protract Retract in Shoulder Extension x2-3 ---------------- 8-10 Alt SA Spider Stretch 6-8 Diagonal Reach/Side 4-6 Single Leg Assisted Sissy Squat/Side x2-3
Aerobic Option
B
1 Mile/1600m Run (75% Effort) rest walk 4 min x3-5 (based on time/feel)
Prep Work
A
8-10 SA DB Tricep Kickback/Side (slow AF) 15-20 Seated SL Forward Fold Pulse/Side 8-10 Chest Fly (2 sec hold at bottom) 8-10 DB RDL (slow AF) rest as needed btw exercises/sets x2-3
High Tension Resistance
B
8 One and a Quarter DB Bench Press rest 90 sec 16 Alternating Dual DB KS DL rest 90 sec x3-4
KB AMRAP Finisher
C
14 Min AMRAP (~85% Effort) 14 KB Towel Rows (53lb/35lb) 7 KB Goblet Squats (53lb/35lb)
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Mobility Option
A
8-10 Active Pigeon/Side 60-90 sec Wall Supported SA Pec Stretch/Side 12-16 Standing Straddle Flex to Extend 10-12 Oblique Extension Reps/Side 8-10 Alt Squat Crawl Out to Downdog rest as needed btw exercises/sets x2-3
Aerobic Option
B
90 Single Unders 12 American KBS 90 Single Unders 12 Alt Curtsy Squats 90 Single Unders 12 No Push-up Burpees rest 75 sec x5-9 (based on feel/time)
Prep Work
A
6-8 Scap Circles (slow AF) 6-8 DB Bicep Curl w/ Hip (3 sec lowering phase) 12-16 Alt Banded Marches 25-35 Donkey Pulse/Side 3-5 Pull-up Singles or Jumping Pull-ups 6-8 DB Kang Squat rest as needed btw exercises/sets x2-3
Pull-up Endurance
B
16 Pull-ups AFAP** rest 3 min x3 **Please check the "coach instructions" for helpful tips on how to approach this!
"Midline Monster"
C
4 Rounds for Time (85-90% Effort) 24 Dual DB Squats (50lb/35lb) 32 SL or Butterfly Sit-ups **23 Min Time Cap
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Guthrie Lewis
I have immersed myself in fitness for over 16 years. I believe that my approach to fitness is the most balanced and well rounded out there. My aim is to share it with as many people as possible.
An extremely balanced and time efficient approach to fitness. This is high quality programming with a perfect structure, helpful descriptions, and detailed videos. If you're time for fitness is limited... Don't waste it not making progress.
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Fitness for the Busy Professional
Fitness for the Busy Professional
Fitness for the Busy Professional
