15 minute workouts. for busy entrepreneurs. fundingcircle.com

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1 15 minute workouts for busy entrepreneurs fundingcircle.com

2 An exercise routine designed to fit into your schedule Post workout effects for Small business owners 45% Feel less stressed 45% Feel happier Time spent working out by Small business owners 70% Less than 3 hours per week You get more done in a single day than most people do in a week. So when you get home from work, the last thing you usually want to do is go to the gym. But if there s one thing we know from talking to business owners, it s that taking time to take care of yourself is critical when building a business from the ground up. It s a marathon, not a sprint, says Viola Sutanto who runs both her own design studio and a line of eco-friendly home goods. If you don t find a way to burn some calories, chances are higher you re going to burn out. According to a Funding Circle Survey of over 1,300 small business owners, 45% of small business owners say they feel less stressed after working out and 35% said they feel happier. Nonetheless, over 70% of business owners say they spend fewer than three hours exercising per week the amount recommended by the American Heart Association. But with clients to call, sales to make, payroll to organize, and marketing opportunities to explore, how do you find time to work out outside of work? Start by carving out just 15 minutes per day to do something active... Results for the Funding Circle Small Business Holiday Survey were collected through an online survey conducted by Survey Monkey. A total of 1,388 U.S. small business owners completed the survey between October 25-29,

3 15 MINUTE WORKOUTS FOR BUSY ENTREPRENEURS Quick workouts are a great way to reduce stress, boost your energy, and increase mental clarity throughout the day. David Acker, Founder of Turnstyle Cycle and Love Story Yoga Fifteen minutes might not seem like a lot of time for a full workout which is exactly the point. These high-intensity exercise routines will help you break a sweat, without breaking up your normal schedule. Once you get in the habit of exercising regularly, it will be easier to build on your progress. Meeting wrap up earlier than expected? Get in some cardio. Waiting for a prospective client to call you back? Work on your flexibility. Taking a while for a file to download? Strengthen that core. Who designed these workouts? David Acker has started a number of successful businesses centered on health and wellness, including Turnstyle Cycle in Boston and Love Story Yoga in San Francisco. As an avid entrepreneur, David understands a business owner s limited time constraints and recognizes the positive impact that regular exercise can have on an individual s physical and mental health. 3

4 A combination of upper and lower body strength training, core exercises and stretching is necessary for a well-balanced workout routine throughout your week. Monday 15 MINUTE CORE WORKOUT Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. Jackknife (30 reps) Russian twist (30 reps) Plank (60 seconds) Physio ball crunches (30 reps) Tuesday 15 MINUTE CARDIO WORKOUT Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. High knees (30 seconds) Lateral jumps (30 seconds) Jumping jacks (60 reps) Burpees (30 reps) Wednesday 15 MINUTE FLEXIBILITY TRAINING Perform each stretch in sequence, holding each for at least four deep breaths. Hamstring and adductor stretch Chest-opener and lower back stretch Arm and torso stretch Glut and abductor stretch Side twist torso stretch Yoga stretches Thursday 15 MINUTE UPPER BODY WORKOUT Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. Overhead press (15 reps) Chest press (15 reps) Standing cable row (15 reps) Lat pull down (15 reps) Friday 15 MINUTE LOWER BODY WORKOUT Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. Kettlebell sumo squats (15 reps) Split squats (15 reps) Step-ups (15 reps) Lunges (15 reps) 4

5 Monday 15 Minute Core Workout Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. FOCUS POINT: Try to lift your upper and lower body off the floor as you crunch so that you are only balancing on your tailbone. +INTENSITY: Try this exercise without ever letting your legs or upper back touch the floor between reps. Jackknife (30 reps) Lie flat on the floor with legs straight and arms extended behind your head. Lift your arms and legs to meet in the middle as you crunch. Your legs should be straight at about a degree angle from the floor and your arms should be parallel to your legs. Return arms and legs to the floor and repeat. FOCUS POINT: Keep your chest high and set your gaze towards the ceiling to help maintain a straight spine. +INTENSITY: Instead of holding your arms out in front of you, hold a ball or weight in your hands and bend your arms out to the side as you twist. Russian twist (30 reps) Sit on the floor with your knees bent and your feet flat on the ground. Lean back with a straight spine and your torso at a 45-degree angle. Hold your arms straight out in front of your chest with fingers interlaced. Twist only your torso to point your arms to the left and to the right, twisting as far as you can to each side. FOCUS POINT: Bring your navel in towards your spine as you hold this position and do not let your hips drop. +INTENSITY: Try lifting one foot for up to 30 seconds at a time while you hold this position, keeping your back straight. Plank (60 seconds) Start by getting into a push up position on the floor. Then bend your elbows and place your forearms on the floor, with your elbows directly under your shoulders and forearms on the floor and parallel to each other. Keeping your toes tucked and spine straight, hold this position for as long as you can up to a minute. FOCUS POINT: Do not crunch forward and engage your legs. Instead, imagine a string between your sternum and the ceiling pulling your chest straight up. +INTENSITY: Vary the direction each time you lift up by alternating crunches to the right, center, and left side each time. Physio ball crunches (30 reps) Start by sitting on a physioball with your feet flat on the floor. Your legs should be at around a 90-degree angle. Walk forward so that you are lying with your back on the ball and the ball is under your lower back. Interlace your hands behind your head with elbows pointing to each side. Lift your chest to the ceiling until your spine comes into a neutral position. Lower your chest and repeat. 5

6 Tuesday 15 Minute Cardio Workout Repeat each exercise in sequence. Complete 3 rounds, resting 1-2 min between each round. FOCUS POINT: Be sure to keep your core tight and your back straight. +INTENSITY: Increase your speed while maintaining your form. High knees (30 seconds) Jog in place for 30 seconds, lifting your knees as high as you can. Lateral jumps (30 seconds) Pick a line or a point on the floor. Keeping your feet together, jump side to side over this point for 30 seconds. FOCUS POINT: Stay on your toes and keep your eyes focused on one point. +INTENSITY: Jump over something higher off the ground such as a ball or a step. FOCUS POINT: Keep your core tight and remain in a lateral plane. Make sure your elbows are straight throughout this exercise. +INTENSITY: Increase your speed and/ or cross one foot in front of the other each time you land, alternating feet. Jumping jacks (60 reps) Jump while raising your arms and separating your legs to the sides. Jump back as you bring arms and legs to midline. FOCUS POINT: Try to point your toes forward as you jump towards your hands so that your knees are pointing forward as much as possible. +INTENSITY: Add a push-up after the squat thrust before you stand up. Burpees (30 reps) Jump towards the ceiling with your hands in the air. Immediately bring your hands to the floor and go into a squat thrust. Immediately stand up after the squat thrust to jump again. Repeat. 6

7 Wednesday 15 Minute Flexibility Workout Perform each stretch in sequence holding each for at least 4 deep breaths. Hamstring & adductor stretch Start by standing up with your legs wide apart and feet planted on the floor. Reach your arms towards the floor and then towards each foot. Return to center and bring your torso upright. Bend one leg and shift your weight to that side as you stretch out the other leg. Rest your forearm on your bent leg. Point your toe of the straight leg to the ceiling to enhance the stretch for your adductors. Repeat on each side. Chest-opener & lower back stretch Start by standing upright and interlacing your fingers behind your back, keeping your arms straight. Bend backwards lifting your chest to the ceiling and pointing your fingers towards the ground. Bend forward as far as you can with your fingers interlaced behind you and your head toward the ground. Stretch your arms towards the ceiling. Arm & torso stretch Start by standing upright and clasping one wrist with your opposite hand with arms straight above your head. Gently pull on your wrist as you bend to the opposite side. Switch sides and repeat. Glut & abductor stretch Lay on the floor with knees bent and feet flat on the ground. Raise your left ankle and rest it on your right knee. Interlace your hands behind your right thigh and pull it towards you. Push your left knee away as you pull your right thigh towards you. Repeat on each side. Side twist torso stretch Lay on your back and bring your knees to your chest. Lower your knees to one side and stretch your arms out to either side. Turn your head to the opposite direction of your knees. Repeat on each side. Yoga stretches Start in Downward Facing Dog, move into Low Plank, then to Upward Dog and back to Downward Facing Dog. Repeat this sequence at least 10x. 7

8 Thursday 15 MINUTE WORKOUTS FOR BUSY ENTREPRENEURS 15 Minute Upper Body Workout Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. Overhead Press (15 reps) Start by holding dumbbells just above your shoulders with your arms fully bent and your shoulders rotated out to the side. Raise the dumbbells above your head and straighten your arms. Lower your arms back down, staying in the lateral plane, as if you were standing against a flat wall. Repeat. FOCUS POINT: Be sure to keep your shoulders low without raising them towards your ears and do not arch your lower back as you push up. +INTENSITY: Stand on an unstable surface as you do this, such as a bosu ball, to simultaneously challenge your core and leg muscles. FOCUS POINT: Be sure to keep the dumbbells above the midline of your chest and not above your neck. Chest press (15 reps) +INTENSITY: Keeping your core engaged, lift your feet off the bench so that your legs remain in the air at a 90 degree angle throughout your set. arms, then lower down to your side at a 90 degree angle. Keeping your lower back and FOCUS POINT: Imagine you are squeezing a pencil between your shoulder blades each time you pull the bar back. This will strengthen the muscles you need to maintain good posture in your upper back. Standing cable row (15 reps) +INTENSITY: Stand in a squat as you do this and add an unstable surface to simultaneously challenge your core and legs. shoulder blades come together. Extend your arms back towards the pulley keeping FOCUS POINT: Engage your core by bringing your belly button towards your spine the entire time you perform this exercise to protect your lower back. Lat pull down (15 reps) +INTENSITY: Stand in a squat above the seat of this machine instead of sitting. Laying on your back on a bench, hold the dumbbells above your chest with straight shoulders on the bench, steadily raise dumbbells back towards the ceiling until arms are fully extended. Repeat. Choose a wide cable attachment and grab the bar slightly wider than your shoulders. Walk back a few feet from the cable pulley and firmly plant your feet. Pull the bar all the way to the midline of your chest. Your elbows point directly out to the side and your tension on the cord. Repeat. Choose a wide cable attachment and grab the bar slightly wider than your shoulders, bringing it towards you as you sit. Keep your back straight and incline back just enough to pull the bar straight down to the top of your chest near your collarbone. Keep your shoulders low as you extend your arms and raise the bar back up. Repeat. 8

9 15 MINUTE WORKOUTS FOR BUSY ENTREPRENEURS Friday 15 Minute Lower Body Workout Complete the following exercises in order with minimal rest between each. Then, rest for 60 seconds and repeat three times. FOCUS POINT: Do not allow your heels to come off the floor. Push through your heels as you stand up to engage the back of your legs. +INTENSITY: Add a swing: Lock your arms and use momentum on your way up to swing the kettlebell up with straight arms as you straighten your legs and bring your hips forward. Kettlebell sumo squats Stand with your legs wide apart and toes pointing straight ahead. Hold a kettlebell at the midline of your body with both hands, pointing towards the floor. Bend your knees and you lower your hips back behind you. Fully straighten your knees and hips as you stand up, keeping the kettlebell in the same position. FOCUS POINT: Keep the majority of your weight on your front leg and lift your toes slightly to make sure you are pushing up evenly throughout your foot. Split squat +INTENSITY: Hold dumbbells at your side as you perform the split squat or over your head in an overhead press on the way up. as your back knee lowers towards the floor, keeping your back heel raised. Repeat this Stand with legs hip width apart and then place one foot out in front of you. Shift your weight to your front leg and lift your back heel. Bend your front leg to a 90-degree angle motion on each leg. FOCUS POINT: Keep your sternum over your knee as you balance on the way up. Step-ups +INTENSITY: Cross your front foot in front of your back leg as you place it on the bench to set up for a crossover step up. This will emphasize your abductors. 90-degree angle. Shift all of your weight to that leg before you step up. At the top, leave Holding dumbbells at your side, place one foot on a bench so that your leg is at about a your back leg off the bench and use your front leg to lower you down. Repeat on each leg. Lunges Start standing with your feet hip-width apart and hands on your hips. Step forward with one leg directly in front of you, lowering your hips until both knees are bent at a 90-degree angle. Keep FOCUS POINT: Be sure that when pushing back up from the lunge your heel is the last thing to leave the ground so that you avoid overworking your quads. +INTENSITY: Hold dumbbells at your side and add a bicep curl as you lunge forward. Straighten your arms as you push back up to standing.abductors. your chest tall and shoulders back. Propel yourself back to standing with your front leg. Switch legs and repeat. 9

10 About Love Story Yoga Love Story Yoga was created by David Acker and Stephanie Snyder to bring an elevated experience of traditional yoga to San Francisco s busy, creative, and dynamic yogis. About Funding Circle Funding Circle is the world s leading marketplace lender focused exclusively on small businesses. More than 32,000 businesses around the world have received over $4 billion in affordable financing to help their business grow. We hope this guide has been useful! If you have any questions, please get in touch. support@fundingcircle.com am - 8pm PT, M-F except federal holidays Get more financing tips and advice from expert entrepreneurs on best practices for small businesses. Visit the Funding Circle Small Business Resource Center. 10

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