Exercise? Yep…You Have Time for That.

The biggest excuse people have for not exercising is not having time. Author of “The Burst! Work Out”, Sean Foy, heard the complaint loud and clear; so he created moves everyone has time for. His book features 10-minute interval workouts that people can do anytime anywhere. If 10 minutes is still too much time, Foy says to try doing 1-minute Burst! Moves as many times as you can throughout the day. The next time you need a little pick me up at your desk try one of these moves:


BURST WALL PUSH-UPS: Want a great way to tone and strengthen your chest, shoulders and arms with one simple move you can do in your wall push upsoffice, kitchen or even when traveling? All you need for this Burst move is a minute and a wall.

  1. Place your hands against a wall in a push-up position, fingers wide, pointing up and slightly to the sides, with both hands a little wider than shoulder-width apart and at shoulder level.
  2. Walk both feet back 2 to 3 feet, allowing your body to lean into the wall. Rise up on the balls of your feet, leaning farther into the wall.
  3. With your knees slightly bent, lower your face and chest slowly toward the wall by bending both elbows.
  4. Imagine that your goal is to touch your forehead and nose to the wall. Go as far as you comfortably can.
  5. Now extend both arms. Exhale as you press your hands into the wall and push yourself back to the starting position. 6. Perform as many Wall Push-Ups as you can in 1 minute.

AIR BOXINGair jabs

How many Burst Air Boxing Jabs can you do in 30 seconds?

jumping jacks


How many Burst Jumping Jacks can you do in 30 seconds?

Start slowly to warm up. Increase the intensity until you are jumping up and down as fast as you can.

This may take a few times doing this move.  Make sure your arms go all the way up with each jump.




What is the number one requested area of the body most women want to improve? Stomach? Legs? Shoulders? If you guessed the upper arm-you’d be correct!

A recent study performed by the University of Wisconsin/La Crosse set out to find the best exercises to help tone and strengthen the back of the arms (the triceps). This week I’d like to show you one of the best “Burst” exercises tone and strengthen this area anytime, anywhere! This simple “Burst” move is one of the most effective exercises to strengthen and tone the back of your arms, chest and shoulders. The best part of this move is you can perform it at work—in your office, manufacturing area, break-room—or even at home.

  1. All you’ll need is a sturdy chair or bench, and you are on your way!
  2. Sit upright on the end of the chair or bench with your knees bent at 90 degrees and feet hip-width apart and feet placed securely on the floor. Also, grasp the end of the chair with palms down and knuckles facing outward. Your hands should be near your thighs, closer than shoulder width apart.
  3. Transfer your body weight off the chair by walking your feet out slowly and supporting your weight with your arms extended, maintaining a slight bend in your elbows.
  4. Slowly and under control, bend your elbows and allow your body to move down towards the floor—go as far as you comfortably can—elbows to be no more than a 90-degree angle.
  5. Straighten your arms, pressing from the heel of both hands, raise your body back to step 1 and repeat 8-12 times or as many as you can safely complete.
    chair dips

(information provided by Sean Foy. For more visit www.wintodaywellness.com)