At one point or another in every entrepreneur’s life, they come to a dilemma. It seems that they have too much on their plate – they need to prioritize and cut out the things that don’t actually matter. This process is great, and I’ve written about it in a blog post here. However, some important things usually get cut out. Usually, a regimented workout routine is the first thing to go. But this isn’t great, humans need exercise, especially entrepreneurs.
One of the most important things that get cut out when entrepreneurs prioritize is a workout. According to a publication by the Harvard Medical School, working out has extreme mental health benefits.
Heidi Goldman, the Executive Editor of the Harvard Health Letter writes this:
Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.
Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
And let’s not forget about the most obvious part – it’s also really good for your physique and bodily health. If you’re trying to become a Millionaire by 25, you’d most likely want to be in shape. Yes, it’s a true fact that people like fit more than fat.
I came to that point in my life a few months ago, where I decided to prioritize and end my regular gym trips. While I still go, I don’t go consistently, and consequently, don’t see consistent progress. I also feel very restless, and can’t do much work when I haven’t worked out for a while.
But, there’s simply not enough time in the day to get to the gym and complete all my work. However, for entrepreneurs, there is a solution. I call it the Entre-Workout. It’s based on calisthenics, so you don’t need any gym equipment. Basically, it’s designed to be done in your home/office, to save the time of commuting to the gym.
While you might not see the rapid results you would with working out with weights, you still exercise and get all the benefits listed above. Also, calisthenics has its pros to weightlifting:
- It incorporates more muscles into one workout. While you may be working out one main muscle, there are many others that support the workout.
- You can literally do it anywhere, with no equipment.
- You’ll stay lean, and more natural looking.
- You’ll actually be able to use these muscles in real life, as calisthenics strengthens the working muscles
Here’s the basic workout. It’s designed to hit every muscle in your body, every day. This will keep them growing, and you tired, but happy. It’s also designed to get blood throwing throughout the body, which has many benefits, aiding in heart health and stamina.
You can switch it up a little bit, add some more weight, or target different muscle groups per day, but this is a good starting point.
- Push ups, 3 sets, max reps (chest)
- Chin-ups, 3 sets, max reps (arms and back)
- Single Leg Squats, 3 sets, 3 max reps (legs)
- Bench Dips, 5 sets, max reps (triceps)
- Ham-Glute Raises, 3 sets, max reps (hams) (you may need equipment for this one)
- Calf Raises, 3 sets, max reps (calfs)
- Upside-down Shoulder Press, 3 sets, max reps ** (this one is important)
- Crunches, 5 sets, 25 reps (abs)
- Flutter kicks, max reps (abs)
- Neck, 3 sets, max reps (neck)
- 3-mile run (cardio)
- Incline sprints (cardio, legs)
It’s worth noting that good diet is half the battle. If you have a bad diet you can’t outrun, or outwork it.
Also, remember that it takes 21 days to build a habit.