BY SEAN HYSON Men’s Fitness
If you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.
For each exercise, choose a load that allows you 10–15 reps. Set a timer for eight minutes. Alternate sets of “a” and “b” exercises, resting minimally between sets until time is up. On each set, perform two fewer reps than you’re capable of (leave a couple in the tank).
(Lie on your back on the floor, bend your knees, and drive through your heels to bridge up with your hips.) 10 reps. Repeat the series for five minutes.
1A LEG PRESS
Get into a leg press machine and place your feet on the footplate shoulder-width apart with toes turned out 30 degrees. Lower your legs until your knees
are bent 90 degrees and then press back up.
1B DUMBBELL ROW
Hold a dumbbell in your right hand and rest your left knee and hand on a bench. Retract your right shoulder blade and row the weight to your right hip pocket.
2A DUMBBELL BENCH PRESS
Lie back on a bench with a dumbbell in each hand at shoulder level. Press the weights over your chest.
Hold dumbbells and place one foot on a bench or box so your thigh is parallel with the floor. Step up onto the box, pushing through your heel, but let the trailing leg hang off the box.
3A SEATED OVERHEAD PRESS
Hold dumbbells at shoulder level and brace your core. Press the weights overhead.
Place your feet on sliders (or a towel if on a waxed wooden floor). Get into a plank position with your body in a straight line and abs braced. Push your forearms into the floor to slide backward, then draw yourself forward again.