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
6-8 Scap Pull-ups 10-12 Alt Low Gait Weight Shifting Reps 6-8 KB One and a Quarter Towel Row 6-8 KB or DB Goblet Cyclist Squat rest as needed btw exercises/sets x2-3
Pull-Squat Superset
B
4-8 Supinated Grip Pull-ups (3 sec lowering phase) rest 90 sec 10-12 Dual DB Squat (3 sec lowering phase) rest 90 sec x3-4 Goal is to work with as much resistance as possible while maintaining extremely high quality movements. Feel free to break up the pull-ups into smaller sets or singles in order to get more reps per set. If you're still working towards you first pull-up, please use the jumping variation.
Push-Bend Couplet
C
5 Rounds Steady Pace (~75-80% Effort) 10 No Clap Burpees 15 Goblet Cleans (53lb/35lb) No need to push the pace here. A potent couplet that will provide the perfect dose if you just pull back a bit. Too fast and too heavy creates fatigue that becomes difficult to recover from. Weight suggestions are "Prescribed" based on a traditional Male/Female framework. However, this is not to present a gender bias!! This is simply to create solid guidelines! Please choose weights based on YOUR capacity.
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Mobility Option
A
20-30 T-Spine Extension Pulses 20-30 Alt Hand Supported Deep Squat Knee Taps 45-75 sec Downdog Rocking 16-24 Alt Squat to Hand Reach x1 8-10 Seated Shoulder Extension Hip Rocking Reps 8-10 Deep Squat Knee Hugs x2-3 8-10 Alt Quadruped to Single Arm Extension 8-10 Heel Toe Weight Shifts in Deep Squat x2-3 No need to push for extra range of motion. Stay comfortable and just let the time and progressions open you up. GENTLE!
Aerobic Option
B
Every 3:00 x 6-10 (based on time/feel) 400-500m Row (80% Effort)
Prep Work
A
6-8 DB Chest Fly (2 sec down, 2 sec pause at the bottom) 8-10 SL Hip Thrust/Side (2 sec at the top) 12-16 Alt DB Bench Press 6-8 Alt Dual DB Kickstand RDL rest as needed btw exercises/sets x2-3
Push-Bend on the Clock
B
Every 1:30 x 10-12 Set 1: 8 Dual DB Bench Press Set 2: 16 Alt Dual DB KS DL Look to challenge yourself with the weight. However, the weight should not force you to sacrifice the quality of any rep.
Pull-Squat Accessory Strength
C
10-12 Prone to Supine Dumbbell Bent Over Row (2 sec pause at top, 2 sec lowering phase) rest 60 sec 16-24 Alt BW Reverse Long Lunge rest 75 sec x3-4 If the long lunge feels "easy" without weight... Go slower and focus on extending the end ranges instead of adding weight to the exercise.
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Mobility Option
A
10-15 Banded Pass Thrus 20-40 Dragon Pulse/Side 10-15 Banded Scap Protract-Retract 10-15 Standing Hip Flexor Extension Pulse x1 8-10 Weighted Prone "T" Lift Offs (2 sec pause at top) 15-20 Saddle Pulses x2-3 6-8 Protraction Hold (for reps) (3 sec pause at top) 10-12 Diagonal Reaches/Side x2-3 No need to push for extra range of motion. Stay comfortable and just let the time and progressions open you up. GENTLE!
Aerobic Option
B
1200m Bike 12 No Clap Burpees 800m Bike 18 No Clap Burpees 400m Bike 8 No Clap Burpees 800m Bike 12 No Clap Burpees 1200m Bike Don't let the format fool you. This should be a nice and easy pace. Think "zone 2" style work.
Prep Work
A
6-8 DB Reverse Fly 12-16 SL Donkey Kick/Side 8-10 DB or KB Chainsaw Row/Side 8-10 BW SL Deadlift/Side rest as needed btw exercises/sets x2-3
Pull Squat
B
10-12 3 Point Row/Side (3 sec lowering phase) rest 90 sec 14 Alt Dual DB One and a Quarter Reverse Lunge rest 90 sec x4-5 sets
Midline Couplet
C
8 DB Turkish Sit-up 16 Russian KBS rest 60-75 sec x4-6 Sets
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.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Fitness for the Busy Professional
Fitness for the Busy Professional
Fitness for the Busy Professional
