Many of my friends have a family or they are just craptastically busy. This means that an hour of free time becomes sacrosanct and the thought of working out for that hour is completely disregarded. So here are some thoughts:
Simple Article for New Padres....pretty straight forward.
http://artofmanliness.com/2012/09/26/fitness-for-new-fathers-how-to-avoid-being-a-fat-dad/
http://artofmanliness.com/2008/06/04/perparations-for-fitness-routine/
Ultimately there is no way to "cut corners" when it comes to fitness. If you want to be in shape you need to work out, period.
Some of these concepts are so simple that they are down right stupid. But the fact remains a little bit of discipline will prevent you from becoming a fatty. If you don't have time to hit the gym, and are hesitant to purchase a couple of kettlebells (honestly, go buy KBs 2x 53# and you are pretty much set for life), follow this simple plan to get in your 15-20 minutes of exercise a day. These could also be completed in a hotel room whilst traveling for work. Intensity will be the key.
Adjust hand position on push ups to engage different muscle groups. Also, remember to keep your core as tight as possible while executing any movement. This protects your lower back and also strengthens your core.
WO1:
-100 Push Ups
-100 Air Squats
-100 lunges
-100 sit ups
WO2:
-50 Burpees
-100 Squat Jumps
-100 split jumps
-100 Yoga Squats
WO3:
-100 Dive Bomb Push Ups
-60 V-Sit Kick outs
-60 Push ups
-100 Squats
WO4:
-100 Push Ups
-200 Squats
-300 Split Jumps
WO5:
-10/1, 9/2, 8/3....1/10 Reps of a combination of any of these pairs:
Burpee, Push Ups
Mountain Climber, Push Ups
Squat Jumps, Push Up
etc
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