Today I was sitting at the computer for most of the day as I was setting up some training plans for the transformation contest that is going on at

Sitting at a desk and working on the computer is something a vast majority of you will be doing come Monday to Friday, which will make you stiff, tight and sluggish. To get rid of the stiffness and tightness it would be great to stretch every couple of hours (or even more frequently if you can) focusing especially on the hips. Here are some stretches/mobility drills that you should be focusing on that will loosen up your back and hips and make you feel a whole of a lot better鈥

But what are we going to do about getting our energy up, getting rid of the stress and working on burning some fat while maintain our muscle? Some metabolic strength training, that鈥檚 what!

My training session today consisted of metabolic circuits of 30 seconds of work followed by 30 seconds of rest for 20 minutes non stop. The exercises I used where pretty demanding and kicked my butt:

  • Prowler Push with 180 lbs.
  • Hurdle Hops
  • 30 lb. D-ball Slams
  • Band Sprint Outs

My whole mood changed after that, I had energy and a focused mind and I was able to get more work done after that feeling like I accomplished something. Now this workout was not part of my regular program, it was just something that I used to de-stress me and get my mind off work.

This is great for fat loss but you have to have the tools for it鈥︹

If you don鈥檛 have the above equipment available to you then don鈥檛 worry as I have a challenging bodyweight workout that you can knock out anywhere. It will be short, challenging and鈥︹eleasing (wooosssaaa)!

The great thing about the workout is that you can track the time it takes you to do it and work on continuously trying to improve it. This will help you burn more fat, get you more conditioned and make you leaner. The only way to change your body is to keep challenging your body so it changes (get out of your comfort zone remember). Here is the workout:

  • Prisoner Squats (30 reps)
  • Push Ups (30 reps)
  • Squat Jumps (30 reps)
  • Glute (Butt) Bridges (30 reps)
  • V-ups (10 reps)
  • Step Ups (20 reps)
  • Tucked Elbow Push Ups (20 reps)
  • Forward Lunges (30 reps)
  • Chin Ups (5 reps) or Inverted Rows (15 reps)
  • Prisoner Squats (15 reps)
  • Burpees (10 reps)

Complete all the reps on one exercise before you move on to the next one. Go through the circuit as fast as you can so you can record your time. Every time you need to de-stress do this workout and see how you are constantly improving.

Let me know your time and how you felt after you got done. Ok, maybe not right after you got done but 20 minutes later.

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