Balanced Whole Body Workouts
Balanced Whole Body Workouts for Busy Professionals in London
If you're an office worker, a mum, a dad, someone corporate, or a lifelong fitness enthusiast in your 40s plus, you likely don't have the time or the luxury of recovery from injuries. Your life is full of commitments, from business to family, and without health and fitness, you'll miss out on quality time, energy, health, and vibrancy. A structured, balanced workout is the key to having a healthy body that’s firm, strong, and energetic, which will also improve your productivity.
The Importance of Balanced Workouts
A balanced workout regimen is crucial for maintaining overall health and well-being, especially for those with busy lives. It helps strengthen your spine, improve posture, and enhance your overall energy levels.
For non-athletes who work hard in the corporate world and have busy personal lives, committing to 3 to 4 workouts a week is ideal. Fitness fanatics can train up to 6 times a week and even twice a day. The goal is to find a routine that fits into your lifestyle while delivering maximum benefits.
Case Study: Philip’s Balanced Workout Routine
Today, I trained my client Philip, a 40-year-old online client, married with three kids, and the director of a large finance company now living in Hong Kong. We first met at my gym in London and continued training online after he moved to Hong Kong.
Philip's routine is tailored to his busy lifestyle and the chaotic nature of his job. His workout combines energy and athletic conditioning, often taking place outdoors to keep things interesting. Here's an example of Philip's workout:
20-Minute Skip: Skipping is great for the legs, high energy, and keeping trim, especially in Hong Kong's humid climate.
Push-ups with Time Under Tension: These push exercises are alternated with pull exercises, such as back extensions, to balance the workout.
Strength and Conditioning: Combining cardio and callisthenics to work large muscle groups efficiently and safely, optimising workout intensity to boost energy levels and performance.
Case Study: Sharon’s Custom Fitness Plan
Sharon, a director of a consultancy firm in her 50s, also leads a busy life. She trains both online and in person at my gym in Westminster. Sharon’s workouts are designed to fit her lifestyle and goals.
Here’s an example of Sharon’s workout:
X Trainer in Reverse: Without holding onto anything, this exercise improves core strength and balance.
75-Degree Bench Shoulder Press: Strengthens and mobilises the shoulders.
Seated Leg Curls: Engages the hamstrings, improving walking posture.
Hex Bar Deadlifts: Good for the spine and legs, alternated with low cable rows for the spine and lats.
Skullcrushers: Important for women to work the triceps area, especially due to the lymph nodes in the underarm area.
BOSU Crunches and Assisted Back Extensions: Stretch the spine and enhance core strength.
Personal Training Philosophy
I also follow this balanced approach in my workouts, training anywhere from 3 to 7 times a week depending on my goals. This methodology ensures that workouts are customised and balanced, focusing on each individual's needs to achieve their best self.
Call to Action
At Adam White Personal Training Studios, we specialise in creating customised, balanced workout plans that fit into your busy lifestyle. Whether you’re in London or training online, our goal is to help you achieve optimal health and fitness. Contact us today to start your journey towards a healthier, more energetic you!
