5-Minute Quickie Workouts On President's Day - Obama Style

President's Day yesterday signified a very special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. This new leader has to tackle the world every single day. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world.

How can someone handle the stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his hardcore daily training routine. He plays lots of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day - that it gives him the energy he needs to grapple with the world’s problems.

I run several companies and I can personally vouch for Obama in this regard. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I bring this same intensity and persistence to my companies. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. I really mean that.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate on his hands!

So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.

Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.

The President’s Day Workout- Obama Style

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some hoops anytime you can get

If Obama has five minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.

If Obama has 10 minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.

If Obama has 20 minutes to workout:

Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.