Tony Schiena frequently oscillates between a very real world and a very unreal one. The 40-year-old听private security contractor and former karate Heavyweight World Champion听just finished filming his first Hollywood movie,听, an independent film about human trafficking听which he wrote and starred in, and last week was听at his full-time job, running the private security firm听,听which takes him to conflict zones from Cambodia to Africa. Yet despite the depleting schedule, Scheina still finds time to stay in shape for the demands of his job. Here are his tips for incorporating exercise into your day, no matter how stressful your day.
If you're in a remote area and don't have access to a gym, get creative.听Find a park nearby, go for a jog, or use your hotel room.听
Do something every day. That doesn鈥檛 mean going to the gym for two hours, seven days a week. Stretch, or hike with a pack on.听
The three most effective moves for maintence when you don't have much time听are squats (great exercise for strength), planks (ties the entire body together), and cardio. Just be sure to vary the reps and weight so you're continuously shocking your body.
Tony鈥檚 鈥淥n The Spot鈥� Work-Out
- 2 mins plank (advanced: 5mins)
- 50 push ups
- 50 sit ups
Set 2:
- 1 minute of cardio (run in place, mountain climbers, burpees, jump squats)
Set 3:听听
- Squats 20 (advanced: 50)
- Calves 20听(advanced: 50)
- Repeat 5 times听and finish with a stretch of your choice.听