Tony Schiena frequently oscillates between a very real world and a very unreal one. The 40-year-old private security contractor and former karate Heavyweight World Champion just finished filming his first Hollywood movie, Darc, an independent film about human trafficking which he wrote and starred in, and last week was at his full-time job, running the private security firm MOSAIC, 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. Find a park nearby, go for a jog, or use your hotel room.
Do something every day. That doesn’t mean going to the gym for two hours, seven days a week. Stretch, or hike with a pack on.
The three most effective moves for maintence when you don't have much time 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’s “On The Spot” Work-Out
- 2 mins plank (advanced: 5mins)
- 50 push ups
- 50 sit ups
- 1 minute of cardio (run in place, mountain climbers, burpees, jump squats)
- Squats 20 (advanced: 50)
- Calves 20 (advanced: 50)
- Repeat 5 times and finish with a stretch of your choice.