Seven Attributes

This is an excerpt from the audio recording of the book, “Fit for the Corner Office: An Executive Health Guidebook to Achieve Peak Performance at Work and in Life.”

The exercises in the ABC 100 circuit was chosen very carefully to ensure simplicity, effectiveness and balance. This excerpt describes the 7 key attributes of the ALMA Bodyweight Circuit and the benefits of each of them.

If you only have 6 minutes to spare, perform one ABC. If you have more time, then perform 2, 3 or more ABCs with no more than 2 minutes of rest in between each circuit. For an effective workout, complete at least 3 circuits.

This is an excerpt from the audio recording of the book, “Fit for the Corner Office: An Executive Health Guidebook to Achieve Peak Performance at Work and in Life.”

The excerpt discusses the how I used a simple set of bodyweight-only exercises to stay fit and minimize jet lag as I traveled extensively for business.

This is an excerpt from the audio recording of the book, “Fit for the Corner Office: An Executive Health Guidebook to Achieve Peak Performance at Work and in Life.”

This class introduces the concept of bodyweight-only exercises and discusses its advantages over gym machine exercises.

Bodyweight-only exercises are a highly effective way of getting fit, if performed correctly and at the right intensity.  A simple circuit can be performed by beginners and experts with slight variations.

The 1st level ALMA Bodyweight Circuit: (ABC) 100 is single circuit of 6 exercises (total 100 repetitions). It should take you on average 6 minutes to complete the circuit. Perform 3-5 circuits.

30 @ High Knee Raises

10 @ Pushup

10 @ Squat

20 @ Mountain Climbers

20@ Abdominals

10 @ Burpees

Total: 100 Repetitions

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