How to Stay Fit With a 24/7 Work Week

The Workout:

How it works: Perform each exercise as fast as possible for 30 seconds. Repeat entire routine 3-5 times. For best results, this routine should be done 5-6 days per week.

Equipment required: None


  1. Stand with feet hip-width apart, arms extended straight out from shoulders. Bend knees and shift hips back to lower into a squat until thighs are parallel to the ground.
  2. Drive through your feet as you come back to standing. Keep chest lifted, core engaged, and arms extended out during the entire movement.


  1. Lie face up on the floor with knees bent and feet flat, hip-width apart. Bring hands behind your head and elbows out wide. Curl up off your shoulder blades, bringing chest toward the ceiling.
  2. Lower back down to the floor and repeat. Do not pull on your head or use your neck to lift up. The movement is coming from engaging the abdominals.

Push ups:

  1. Come into push up position with hands directly below shoulders, feet hip-width apart. Your body should form a straight line from head to ankles. Bend elbows and slowly lower chest to the ground.
  2. Press back up, extending your arms as quickly as possible. Keep core and legs engaged the entire time, and avoid arching your back or letting hips sag.


  1. Lie face up on the floor with your knees bent, feet flat on the floor, and arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees, squeezing your glutes and pressing slightly out with your knees the entire time.
  2. Lower back down, and repeat.

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