As a gym owner and fitness coach by day and a member of a 70s tribute band by night, my lifestyle demands balance. The musician life can take its toll with late nights, long travels, and hours-long performances. Staying energized and healthy while juggling a career in fitness and music isn’t always easy.
Between loading and unloading gear and performing for three hours, I still need to find time for exercise, proper nutrition, and enough rest to keep going. Sometimes, you have to adapt your routine to match your lifestyle.
This past weekend, I had back-to-back shows on Friday and Saturday, and I was feeling the effects by Sunday morning. I was a little sleep-deprived (despite sleeping in until almost 10 AM!), and achy joints reminded me that I’m no longer a spring chicken. My knees, hips, back, and neck were all asking for something that worked the body without pushing it too hard.
That’s when I put together what I call the “Rock Star” workout—a routine designed to hit all major muscle groups, be joint-friendly, and raise my heart rate. And the best part? It only took 30 minutes.
Here’s how it worked:
Resistance Training:
I did 12 reps of each exercise, moving from one to the next without rest for four circuits. This combo hit every major muscle group while keeping the strain off my achy joints.
Metabolic Finisher:
I set a timer for 10 minutes. At the start of each minute, I did 8 reps of this complex as quickly as possible, then rested for the remainder. I completed 10 rounds of this.
The Result:
In under 30 minutes, I hit my strength goals, worked all my major muscle groups, and gave my heart a good workout. More importantly, it was gentle on my joints, perfect for those days when you need to take it a little easier.
Adapting your workouts to meet your needs is the key to staying fit while living an active and demanding lifestyle. Whether you’re hitting the stage or the gym, consistency and flexibility will keep you going strong.
So next time life throws a curveball, remember—you don’t need to sacrifice your health and fitness. Just find a workout that suits your “rock star” schedule!
~Coach Brad
