If you’re a busy CEO like me, you’ve probably found yourself saying, “I don’t have time to work out.” I’ve been there. But the truth is, you don’t need a fancy gym or hours of free time to build strength, boost your energy, and feel grounded. You just need a simple, functional routine that fits into your life and reconnects you with your body and breath.
Here’s the 30-minute holistic strength training practice that changed everything for me. No equipment. No stress. Just a chance to move, breathe, and come back to yourself.
Outdoor Functional Flow (30 Minutes)
Warm-Up (5 Minutes)
- Start walking outdoors—ideally somewhere green and quiet.
- Change directions and pace occasionally. Walk on different surfaces if you can (grass, gravel, hills).
- Notice your surroundings. This is a mindful movement. Be where your feet are.
Mobility and Prep (5 Minutes)
- Partial squats to loosen up the hips and knees.
- Partial lunges and walking lunges between steps—don’t go deep, just get moving.
- Lateral side lunge
- Nose-breathe through it all. Inhale slowly, exhale slower.
Functional Circuit (15-18 Minutes)
- Bench Step-Ups (or stairs): Focus on the quality of each step. Keep your core engaged – for 1-2 minutes – repeat 2x – time permitting.
- Incline Pushups (bench or wall): Controlled and steady. Inhale as you lower, exhale as you press – 5-10 reps – 2x time permitting
- Incline Plank Hold (bench): Hold for 15–30 seconds. Stay tall and breathe low into your belly – 2x time permitting
- Pushup Position Hold (on ground or bench): Engage your whole body. Keep your gaze soft – 15-30 seconds – 2x – time permitting
- Chin-Ups or Pull-Ups (PAR-Q course or tree branch): If you can’t yet, just hang and engage your back – 3-8 reps or 5-10 second hangs – 2x time permitting
- Reach, Pull, Push, Circular, Rotation Movements: Standing tall, reach in all directions slowly and mindfully. Think of waking up the upper body – 1-2 minutes repeat 2x time permitting
- Maintain nasal breathing throughout. If your mouth opens, slow down.
Cool Down (5 Minutes)
- Walk slowly. Let your breath lead the pace.
- Inhale through your nose, expand the belly. Exhale long and full.
- As you walk, name a few things you’re grateful for.
- Hydrate. Eat something nourishing when you return.
Final Thoughts
This is more than a workout. It’s a practice. It’s a way to tune into your body, calm your nervous system, and prepare your mind for whatever the day brings. Doing this just a few times a week has transformed how I show up—in meetings, with my family, and in moments of stress.
It’s not about crushing your limits. It’s about moving with strength and intention. Try it this week and let me know how it feels.
Stay strong and stay well.
In thriving health,
Coach Michael