Simon Duberley shows us how to change and adapt our exercise habits when confronted with the challenges of professional life.

For many, an exercise regime is exactly that, a regime. Not a problem, but when you are hit with an unforeseen circumstance the regime often becomes fractured. If these unforeseen circumstances happen too regularly, exercise programs can become disjointed and before long, a distant memory.

It takes organisation to fit our trips to the gym into our everyday life. Don’t get me wrong – I love my local gym with its state of the art cardio, free weight and resistance zones. So organised, just how we like our lives to be. But then the boss sends me overseas as a matter of urgency. All of a sudden, the regime is under threat. For many working professionals this is an all too familiar story. It might be that we are expected to work late, or we are working away from home and the hotel gym does not have the equipment we are used to. This is when we are really tested. After many years of international travel, I have devised methods of training that can fit into a hectic schedule. Whether you have access to a gym with limitations on equipment or only have a room with a chair and a small space on the floor, there is a wealth of exercises that can be used to maintain a healthy lifestyle.

 

The Air Squat.

 

On my theme of functional exercise for busy people we are going to look at the Air-Squat. Squatting is not only good for toning the glutes, hips and thighs. The squat, effectively incorporates both the abdomen and lower back muscles needed for core stabilization throughout the movement. The Air squat variation requires no equipment and can be done virtually anywhere. A great addition for the toolkit of exercises when your time is precious.

You can start by doing low numbers and not squatting as deep but as you become more proficient you can add to the depth and numbers. For even more progression you can move onto the Half Pistol squat.

  • Stand with feet shoulder width apart.
  • Maintain head in a neutral position.
  • Place arms straight out in front to keep balance.
  • Squat down until thighs are parallel to the ground.  
  • Maintain a straight back throughout movement.
  • Stand back up straight to start position with a focus on driving the pelvis through and forward.
  • Repeat as required.

 

Not challenged enough? Try the Half Pistol Squat.

  • Stand with arms extended in front.
  • Balance on one leg with opposite leg extended forward.
  • Squat down as far as possible while keeping opposite leg off the floor.
  • Maintain a straight back throughout the movement.
  • Stand back up to original position until the supporting leg and hip is straight.
  • Repeat as required.