Body weight exercise for business travelers
The average business traveler is moderately overweight, bloated from excess restaurant food, puffy eyes from jet lag, and shaped like a chair from spending too much time in meetings and on planes. Curing those old little gyms, and the mind-boggling tedium of treadmills, requires incredible tolerance for repeaters. It’s a very bleak vision, but it’s not the whole story. The business traveler has one ace in their deck: the body weight exercise.
We tend to overlook bodyweight exercises because they don’t cost anything. You don’t need a gym membership or fancy equipment to do this. You don’t even need a dedicated area; Most hotel rooms have enough floor space to get a solid bodyweight workout. All you need is a little knowledge, and carry that with you.
Body weight exercise changes time
The other thing about modern business travel is that there is never enough time. We are always forced to get rid of redundant things and achieve more with less. Who can afford to commute to the gym, change and shower time, and then have to spend most of an hour session waiting for the equipment to be provided?
For an exercise program to realistically fit into a business traveler’s schedule, it needs to be able to get the job done in a very short amount of time. Body weight exercise can do this. At least, you can if you train the circular strength training method.
CST fulfills this requirement by moving the body through all six degrees of freedom in a single session. Most exercise regimes are linear, taking the body through only two degrees of freedom. This is inefficient, and can lead to excessive conditioning of these particular movement chains. Even “functional” fitness styles take the body through 3 degrees of freedom. It’s better, but it’s not enough.
On the other hand, CST moves you through all 6 degrees of freedom in a balanced way:
- lift: moving up and down
- swing: Move right and left
- dash: It moves forward and backward
- Set up: Bending forward and backward
- deviation: Twisting right and left
- rolling: Turn right and left
How does this affect your training time? It will kick your ass faster than any other bodyweight exercise method! You’ll finish training in a fraction of the time (usually 12-20 minutes), and the results you’ll see will be far better than any other exercise method. This is the CST method training.
What the heck is CST?
CST is circular strength training. Created by world-famous Flow Coach Scott Sonnon and developed by our distinguished faculty coaching staff, CST is the cutting edge in health, fitness and athletic performance improvement. It is unique among fitness systems in offering a complete “health first” approach to exercise.
This approach is founded on the belief that health is the most important goal of training. Other systems put functionality (attributes like strength, endurance, or speed) first, and value those things often at the expense of health. Many people value fitness first and are willing to do anything, including practices like firing off steroids or going on a crash diet, to get the instant reward of magazine cover physique.
Everything in CST builds and returns to this health first approach. As a result, CST will get you to the job and fitness you’re looking for faster, and keep you there longer – without compromising your health and longevity.
Let’s take a look at a simple bodyweight exercise, which is a bit more complex than usual.
The traditional burpee is a linear movement: squat, double leg lunge pushed back, followed by standing back up. We’ll take this to the side so we can get into a range of motion that isn’t usually trained. We’ll simply refer to it as “the leg to the side.”
Each movement is completely punctuated by squats. So the correct sequence (from standing) is:
1) Begin by standing with your feet shoulder-width apart.
2) Drop into a squatting position by squatting back and down while keeping your spine straight. Sit all the way up, as often as you can.
3) Place your right hand on the floor in front of you for balance, and shift your weight slightly to that side.
4) This will free up your left leg. Extend your left leg across your body to your right. Open your hip as much as possible when you do this. The movement should feel snappy, as if you were pulling and releasing a rubber band.
5) Re-center by pulling your leg back into a flat-footed squat position.
6) Repeat on the other side.
7) Return to standing by pressing your feet into the floor.
That’s one rep. But I don’t want you to count the number of reps, I want you to repeat the movement for a set duration.
Try doing this simple “leg to side” exercise for 8 sets of 20/10 (20 seconds of activity followed by a short 10-second rest period, repeated 8 times). At first you will feel like you want to go through the motions to deploy your reps. Do not do it. Your strategy should be to maintain the fastest pace you can manage while maintaining good technique. You want this to be intense.
Congratulations, you’ve just completed a quarter of a CST bodyweight exercise session.
Find more information
There’s a whole world of bodyweight exercises waiting for you to explore – and they’ve come a long way from the jumping jacks and pushups of your grandfather’s day. You can keep fit on a business trip. You can have fun while doing this. And you can do it in a lot less time than you can imagine.
I know this from experience – as a travel writer, I’m a business traveler too.