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BE FITNESS │ SPORTS


A Workout to Suit Any Work Schedule!


Traditional workouts require a block of your time - often at an inconvenience to your busy schedule. A typical session could last anywhere from 10 minutes to over an hour, depending on how much time you have and what your goals are. But is there any real advantage to performing one workout a day? Or, would brief and spontaneous ‘progressive-workouts’ spread across the length of your day hold more benefit to your body and your busy lifestyle? Consider an average work day, unexpected business often arises and tasks can take longer than expected - so dedicating your lunch ‘hour’ to exercise is not always possible or practical. On the other hand, lengthy stints of inactivity without break, will do no favors for your body or productivity.


The answer, intermittent and progressive workouts performed throughout the day - like the rounds of a boxing match each bout will rev-up your metabolism to maximize physical benefit and using portable equipment saves time traveling to and from a gym so you can breakout a metabolic movement at any moment. The following three round progressive workout utilizes the versatility of a Power Vest to add resistance and efficiently stimulate the metabolic system. Movements involve the whole body for functional fitness and take less than 5 minutes to perform - perfectly suited for spare moments. Adapt as you please, fitting in a workout before breakfast, between conference calls, or before picking-up the kids from soccer practice.


Three Round Progressive Workout ROUND ONE ‘BURPIE-JUMP’


Find a comfortable shoulder-width stance. Make sure you have you have plenty of space behind you so you can kick your legs out safely. Drop down and place hands on the floor, slightly in front of your shoulders. Tuck knees into chest so that your heels are elevated from the floor. Keeping hands in place, kick your legs out behind you, finding a stable position on the balls of your feet. Be mindful to keep glutes tight and core engaged, so that you can maintain a strong neutral position. Perform one push up so that your vest is 1cm from the floor. Jump legs back into the tucked position, still keeping hands in place. Rise slowly at first, making sure that you find a neutral position through the spine. Accelerate as you rise further and jump as high as you can, reaching arms straight above the head. Aim to land as softly as you can, with bent knees, so you can absorb the extra weight of the vest. Perform 3 lots of 12-18 exercises with 45 seconds off.


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