Are long hours at work and over scheduling of extra curricular activities hindering your progress and draining your energy?  If so, this workout is just what you need to regain your strength, energize your body, and get yourself back on track to achieving your ultimate physique.

My "Power Pump" routine can be done anywhere and at anytime, there are absolutely no excuses, making it the perfect compliment for our busy lifestyles of the 21st century. 

Exercise 1.  Squat

Anytime of day, no matter what, get up and squat.  Done by bending at the knee to squat down, glutes push back as if you were sitting down, bending at the hips and knees in a 90-degree angle.  Make sure the knees do not pass over the toes, and stay on your heels.  Then, push yourself back up by pushing through your heals.  Try a wide stance for safety and practice going down on a count of three, up on a count of three, and squeeze your glutes at the top for a count of three.  Perform 3 sets of 15 reps.

Exercise 2.  Jump Squats

Same as a regular squat but, at the bottom of the squat position, you will explode off your heels and jump towards the ceiling, landing softly back into the squatting position.  Make sure to land softly by absorbing the pressure in your muscles and not your knees.  Perform 3 sets of 15 reps.

Exercise 3.  Stationary Lunges

Start with one leg out in front, making sure the knee does not pass the toes, and the other leg behind you on its toes.  Place your hands on your hips and begin the motion by bending the back knee straight down, into a 90 degree angle. The front leg should follow, by also bending into a 90 degree angle.  Pause at the bottom and then come up to the starting position and squeeze your quadriceps for three seconds.  Perform 3 sets of 15 reps.

Exercise  4.  Push-ups

Hit the deck!  The good, old fashioned push-up can be done anywhere.  When performed correctly, you will strengthen and shape your chest, shoulders, triceps and core muscles with this bodybuilder favorite.  Push-ups are best done on the floor or ground, but can be modified to use your desk at work.  The desk version is done by standing with your feet about 12 - 16 inches away from the desk and your hands at the edge of the desk.  Lower yourself down, allowing your elbows to flare out to a 90 degree angle as you lower your chest to the desk, pause, then push off and squeeze at the top of the motion for a full contraction of your chest muscles.  Perform 3 sets of 15 reps.

Exercise 5.  Shoulder Raises and Presses

Widen your V-taper and make your waist appear small with this easy exercise.  You may use an exercise band, a couple of water bottles, or books to hold for resistance.  Begin with 15 side raises, extending the arms straight out to your sides and parallel to the ground, squeeze and hold at the top of this motion and get a slow negative (3 seconds) on the way down.  Go right into a set of 15 overhead presses after each set of side raises without pausing to rest; constant tension is best for maximum superset effect.  The trick hear is to use lots of static holds, slow negatives, and move with smooth, controlled motions throughout the exercise.  Perform 3 supersets of 15 reps each.

Exercise 6.  Chair Dips

Accentuate your arms with powerful triceps.  Begin with your hands firmly on the edge of a chair and knuckles pointing forward.  Place your legs out in front, in a 90 degree position and feet pointing forward.  Make sure your shoulders stay down and back, and the elbows stay in close to your side.  Slowly bend elbows into a 90 degree angle, pause, and return to starting position, putting the pressure on the heal of the hands.  Perform 3 sets of 15 reps.

Exercise 7.  Back Flies

For a shapely, muscular back, perform back flies holding a couple of water bottles or something comparable.  Bend your knees and lean over holding weights in front of legs.  Keep your torso parallel to the floor and raise arms out to the side to shoulder height, keeping elbows in a fixed (slightly bent) position.  Lower and repeat for 3 sets of 15 reps.

Exercise 8.  Cardio

This is simple; perform old fashioned jumping jacks, step-touches side to side with your arms swinging up overhead, or my personal favorite; jumping rope (with or without a jump rope).  Perform 20 minutes or more of intense cardio.
 
And remember: it all adds up, performing shorts bouts of exercise throughout the day is just as good as doing it all at once.  No equipment necessary, no excuses, just pump it up!