Entrepreneurs and executives need a holistic fitness plan as much as anyone. A tight schedule is no excuse. The effects of long hours and stress are too great to not counteract with exercise and self-care strategies.
This holistic fitness plan for entrepreneurs and executives will sharpen the mind and strengthen the body. It’s for all the high-performers out there that want the same success with their fitness and health as they want for their businesses.
We have the vision and strategy. You bring the discipline and grit that it takes to handle your business and apply it to your fitness and health.
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The 7-Day Holistic Fitness Plan Overview
This one week blueprint leverages diverse fitness techniques tailored for the time-strapped yet result-oriented entrepreneurs and executives. Efficient and effective for maximum ROI.
Strength Workouts (2 Days a Week): Power-packed sessions aimed at muscle building and overall strength development.
High-Intensity Training (1 Day a Week): Efficient, rigorous routines designed to supercharge your metabolism and enhance cardiovascular health.
Long Cardio Session (1 Day a Week): Aimed at improving stamina and ensuring a robust cardiovascular system.
Desk Mobility Workout (As Much as Possible): We understand you’re often tethered to your desk. This routine is designed to be incorporated into your workday, targeting flexibility and mobility without needing to step away from your commitments.
Breathwork Practice (1 Time Per Day): Beyond the physical, the mind also needs a respite. Our curated breathwork sessions are not only tools for stress management but are also instrumental in improving focus and mental clarity. Read also: What is breathwork and how do you start?
Directions:
For peak results, this plan requires dedication, but more importantly, it mandates consistency:
Duration: Commit to this 7-day blueprint for a period of 6-8 weeks. This time frame allows for discernible, tangible results while also establishing a foundation for long-term habits.
Progressive Overload: On your strength training days, aim to incrementally increase your resistance—even if it’s by the smallest of margins. Over weeks, these tiny increments aggregate into significant strength gains.
High-Intensity Efficiency: Each week, strive to be more efficient in your high-intensity workouts. It’s not just about doing more, but about maximizing what you can achieve in the allocated time.
Daily Rituals: Incorporate the desk mobility workout into your daily routine. It takes but a few minutes and can be seamlessly integrated into your work breaks. Similarly, make the breathwork practice a daily ritual—it can be your morning awakening, your midday reset, or your evening wind-down.
Rest & Recovery: A high-performer knows the value of rejuvenation. Aim for a minimum of 8 hours of sleep every night. It’s not just about quantity, but the quality of deep, uninterrupted rest.
Remember, in the realm of high performance, there are no shortcuts. Embrace the journey.
*If you don’t have access to equipment, there is also a bodyweight only version of the plan below.
The Daily Rituals
Desk-side Mobility Moves
- Neck Circles 5 times each direction
- Hands Behind Your Head 20 second holds 2 times
- Seated Rotations 5 times each direction
- Seated Figure Four 20 second holds 2 times
- Squat Hold 30 second hold 2 times
4-7-8 Breathing for Stress Relief and Management
- Inhale (through the nose and from the belly, not the chest) for 4 seconds
- Hold for 7 seconds
- Exhale slowly from the mouth for 8 seconds.
- Repeat for approximately 10 minutes per day, or for 2 – 3 minutes during high-stress situations.
The 7-Day Workout Plan
DAY 1: Monday
- Bird Dog Row 3 sets x 10 reps with 30 seconds rest between sets
- Barbell or Dumbbell Squats 4 sets x 8 reps with 60-90 seconds rest between sets
- Barbell or Dumbbell Bench Press 4 sets x 8 reps with 60-90 seconds rest between sets
- Dumbbell Lunges 3 sets x 12 reps each leg with 60 seconds between sets
- Barbell or Dumbbell Bent Over Rows 3 sets of 10 reps with 60 seconds rest between sets
- Plank Shoulder Taps 3 sets x max reps with 30 seconds rest between sets
DAY 2: Tuesday
Active Recovery (walk, hike, bike, and/or free stretching)
DAY 3: Wednesday
- Side Plank 3 sets of 30 second holds on each side with 60 seconds rest between sets
- Barbell or Dumbbell Deadlift 4 sets of 6 reps with 2 minutes rest between sets
- Dumbbell Shoulder Press 3 sets of 10 reps with 60-90 seconds rest between sets
- Pull-ups or Assisted Pull-ups 3 sets of max reps with 60-90 seconds rest between sets
- Barbell or Dumbbell Bicep Curls 3 sets of 12 reps with 30-60 seconds rest between sets
- Tricep Dips 3 sets of max reps with 30-60 seconds rest between sets
- Hollow Hold 3 sets of max time holds with 30-60 seconds rest between sets
DAY 4: Thursday
Active Recovery (walk, hike, bike, and/or free stretching)
DAY 5: Friday
Perform this circuit as quickly as possible for 3 – 5 rounds with all out intensity and minimal rest between rounds.
Burpees: 10 reps
Kettlebell Swings: 20 reps
Push-ups: 30 reps
Jumping Lunges: 40 reps
Mountain Climbers: 50 (25 each leg)
DAY 6: Saturday
Active Recovery (walk, hike, bike, and/or free stretching)
DAY 7: Sunday
60 minutes of your preferred form of cardio. This could be a brisk walk, jogging, cycling, swimming, etc. Aim for a pace that elevates the heart rate to approximately Zone 2 or 60% of your maximum heart rate.
The 7-Day Workout Plan (Bodyweight Only)
DAY 1: Monday
- Bird Dog – 3 sets x 10 reps with 30 seconds rest between sets.
- Bodyweight Squats – 4 sets x max reps with 60-90 seconds rest between sets.
- Push-ups (substitute for Bench Press) – 4 sets x max reps with 60-90 seconds rest between sets.
- Reverse Lunges – 3 sets x max reps each leg with 60 seconds between sets.
- Superman Lifts (substitute for Bent Over Rows) – 3 sets of max reps with 60 seconds rest between sets.
- Plank Shoulder Taps – 3 sets x max reps with 30 seconds rest between sets.
DAY 2: Tuesday
Active Recovery (walk, hike, bike, and/or free stretching).
DAY 3: Wednesday
- Side Plank – 3 sets of 30-second holds on each side with 60 seconds rest between sets.
- Glute Bridges (substitute for Deadlift) – 4 sets of max reps with 60 seconds rest between sets.
- Pike Push-ups (substitute for Shoulder Press) – 3 sets of max reps with 60-90 seconds rest between sets.
- Inverted Rows (using a table or low bar, if possible) or Doorway Rows – 3 sets of max reps with 60-90 seconds rest between sets.
- Diamond Push-ups – 3 sets of 10 reps with 30-60 seconds rest between sets.
- Tricep Dips (using a chair or bench) – 3 sets of max reps with 30-60 seconds rest between sets.
- Hollow Hold – 3 sets of max time holds with 30-60 seconds rest between sets.
DAY 4: Thursday
Active Recovery (walk, hike, bike, and/or free stretching).
DAY 5: Friday
Perform this circuit as quickly as possible for 3 – 5 rounds with all-out intensity and minimal rest between rounds.
Burpees: 10 reps
Bodyweight Squat Jumps (substitute for Kettlebell Swings): 20 reps
Push-ups: 30 reps
Jumping Lunges: 40 reps
Mountain Climbers: 50 (25 each leg)
DAY 6: Saturday
Active Recovery (walk, hike, bike, and/or free stretching).
DAY 7: Sunday
60 minutes of your preferred form of cardio. This could be a brisk walk, jogging, cycling, swimming, etc. Aim for a pace that elevates the heart rate to approximately Zone 2 or 60% of your maximum heart rate.
