Everyone would rather be fit than unhealthy.  This is a given!  The problem is that our on the go society places priority on those things which keep us moving away from fitness.  Fast food, long hours, and late nights have made it hard for today’s professional person to live a healthy lifestyle.  Does your hectic professional schedule make it difficult for you to designate the time necessary to get fit?

    You are not alone!  My time spent as a personal trainer has put me in contact with many busy professionals.  It has been my job to help them find ways to squeeze exercise into an already tight schedule.  The majority of my busy clientele works out with me two times per week for thirty minutes.  They have achieved tremendous results.  My recommendation is to make this minimum commitment in order to see progress.  If you find certain weeks too restrictive even for this, I have some great news.  Exercise is cumulative.  I have devised a 12 minute workout that targets every muscle of the body.  Any one can dedicate 12 minutes per day.  When performed each day the total cumulative work will give you the benefit of two 30 minute workouts. 
   
Why is it so important to stay active?

The human body is amazing in the way it can adapt itself to meet the physical demands put upon it.  When a lifestyle which includes regular physical activity is adopted, stress is put on the body.  This is good stress. This stress causes the body to make physical alterations to itself.  These alterations are improvements
    Changes associated with regular aerobic exercise include weight loss, improved oxygen uptake and delivery to muscles, increased heart stroke volume, decreased resting heart rate, decreased systolic and diastolic blood pressure, reduced total cholesterol, increased good cholesterol, reduction in blood triglycerides,  reduced effects of adult onset diabetes, and most importantly decreased risk of heart disease and stroke.  . 
    Changes associated with strength training are increased muscular strength, increased muscle endurance, increased bone mineral density (decreased chance of developing osteoporosis), increased metabolic rate, decreased incidence of injury, joint support, and increased balance and coordination.

If you desire these positive changes to your body, read on and start your path to fitness today!

Perform each exercise in the circuit below for 45 seconds minute.  Cycle through all eight (two exercises are unilateral), then repeat.  Perform this routine at the start of your lunch break, or in the morning, or at the end of the day.  Schedule your workouts as any other appointment Monday through Friday and I know you will be happy with the results.

Squats:
Squats work all of the major muscles of the lower body. They especially work the thighs and the glutes (butt muscles).
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground. (Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted back to starting position. 
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain behind the toes.

Pushups:
Target:
Chest, Shoulders, Triceps, Core
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees.  At this point the body will be parallel to the floor.
7) Return to start position and repeat.

Briefcase Row:
Target:
Upper Back, Biceps, Core
1) Begin with right knee and right hand on a bench or chair.
2) Holding brief case with left hand, left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4)  Left hand should be even with left hip.
5) Return to start position and repeat.
6) Repeat on opposite side.

Lunges:
Target:
Glutes, Quadriceps, Hamstrings
This is a great exercise to work the entire lower body. The main movers are the muscles of the front of the thigh and the glute. Be sure not to let the knee go forward beyond the front foot and also be sure to bend the back knee on the way down. The majority of the resistance should be felt on the front leg.  Switch legs on the second circuit.
1) Begin with the left leg forward and the right leg behind.
2) The body should  be lowered between the knees
3) The right heel should be lifted off of the floor.
4) Resistance and your weight should be focused on the front leg.
5) Continue to lower to a position where your front and back knees are at a 90 degree angle.
6) Begin to raise your body weight before your right knee hits the floor. Return to start position and repeat. Don't forget to work the opposite side on the second circuit.
7) Beginners may want to hold onto a stable object for balance.

Briefcase Bicep Curl:
Biceps
1) Start with arms extended down with palms facing forward.
2) Elbows and knees should be slightly bent.
3) While keeping palms facing up and holding brief case with both hands, pull hands upward toward the shoulders.
4) It is very important to keep the elbows tight against the body to prevent using shoulder muscles.
5) Return to start position and repeat.

Briefcase Upright Row:
Shoulders, Biceps, Core
1) Begin with knees slightly bent.
2) Torso is in upright position with shoulders pinched back.
3) Holding brief case with both hands, palms are facing toward the torso. Slide the hands up close to the body.
4) At the uppermost point, the elbows should be even with the shoulders while the hands are slightly lower than the elbows.
5) Return to start position and repeat.