In just 17 minutes, you can increase strength and drop fat anywhere in the world
A year ago, in the heart of Lisbon, health and wellbeing speaker Dan Fallon had multiple conversations with business executives. From these conversations, a recurring theme emerged: a lack of time to exercise. For these busy men on the move, health and fitness was being pushed to the side.
Inspired by this revelation, Fallon embarked on a mission to revolutionise the way business travellers stay fit. As he delved deeper, he discovered the challenges faced while travelling: long flights, hectic schedules and unpredictable routines.
The demanding nature of these mens’ work lives left little room for maintaining a healthy lifestyle. Realising the importance of addressing this issue, Fallon set out to develop a fitness concept tailored specifically for these jet-setting professionals.
After extensive research and experimentation, ‘Executive 17’ was born. Designed to cater to the time constraints of executives and men on the move, it features functional movements using only bodyweight, bands, and occasionally a single dumbbell.
Orthopedically designed to maximise hip and shoulder function, the comprehensive workouts can be completed in just 17 minutes, no matter where you are in the world.
Secrets to success
Fallon’s programme focuses on maximising movement. “By incorporating compound exercises and high-intensity intervals,” he tells MF, “Executive 17 targets multiple movement patterns simultaneously, providing a full-body workout in a fraction of the time typically required.
“This approach allows executives to maintain their fitness levels, increase strength, and boost energy levels – without sacrificing their demanding schedules.”
Recognising that executives often found themselves in hotel rooms, Fallon devised exercises that can be performed anywhere. “From press-ups and squats to lunges and planks, every movement in Executive 17 can be performed anywhere,” he adds, “eliminating the need for a fully equipped gym.”
THE MOVEMENTS
The 17 exercises in the Executive 17 programme
1. Isometric clam
Why: Strengthens the hip abductor muscles, improves hip stability and can help self-manage knee and lower-back injuries.
How:
- Maintain a neutral spine throughout the exercise.
- Focus on activating the muscles of the outer hip rather than relying on momentum.
2. Isometric hip abduction
Why: Targets the hip abductor muscles, improves hip stability and enhances overall lower-body strength.
How:
- Keep the core engaged to maintain stability.
- Avoid excessive swinging or compensatory movements.
3. Banded bridge
Why: Activates the glutes, hamstring and core muscles. Also strengthens the posterior chain and improves hip mobility.
How:
- Squeeze the glutes at the top of the movement for maximum activation.
- Keep knees aligned with toes throughout.
4. Hip drill
Why: Enhances hip mobility, activates the hip flexors and can help improve running mechanics.
How:
- Maintain a neutral spine and drive the hip into extension.
- Focus on driving the foot up towards the hand with each rep.
5. Low plank
Why: Engages the core muscles, strengthens the shoulders, arms, and glutes, improves overall stability.
How:
- Maintain a straight line from head to heels.
- Avoid sagging the hips or lifting them too high.
- Breathe steadily throughout.
6. Butterfly sit-up
Why: Targets the abdominal muscles, improves core stability, and enhances flexibility in the hips and groin.
How:
- Initiate the movement from the core rather than relying solely momentum.
- Control the descent.
7. Kick-through
Why: Engages the core muscles, while improving coordination, agility and overall body control. Enhances hip mobility, and targets the shoulders and glutes.
How:
- Keep the movements controlled and precise.
- Maintain a stable core and avoid excessive rotation of the hips or shoulders.
8. Isometric split squat
Why: Builds strength and stability in the lower body, while targeting the quads, hamstrings and glutes. Improves balance and can help build knee-loading tolerance.
How:
- Keep the front knee aligned with the toes to hit the hips as much as the knees.
- Engage the core to maintain balance and stability.
9. Reverse lunge
Why: Targets the quads, hamstrings and glutes. Improves lower-body strength and stability, enhances balance, and engages the core muscles.
How:
- Step back with control, maintaining a straight line from the head to the heel of the front foot.
10. Combat squat
Why: Builds lower-body strength, targets the quads, hamstrings and glutes. Improves explosiveness and enhances overall athletic performance.
How: Focus on driving through the heels and engaging the glutes to power the squat.
11. Walkout
Why: Engages the core muscles, strengthens the shoulders and arms, improves overall body stability and mobility, and stretches the posterior chain.
How:
- Keep the core tight and avoid excessive sagging or arching of the back.
- Control the movement on the way back to the standing position.
12. Press-up
Why: Targets the chest, shoulders and triceps. Strengthens the core, improves upper-body strength and overall pushing strength.
How:
- Maintain a straight line from head to heels throughout the exercise.
- Keep the elbows tucked in and avoid flaring them out.
13. Yoga press-up
Why: Engages the chest, shoulders, triceps and core. Improves upper-body strength and stability, and enhances overall body control and flexibility.
How:
- Focus on maintaining a smooth and controlled movement throughout.
- Keep the core engaged and avoid sinking or lifting the hips excessively.
14. Bear to lizard
Why: Activates the core muscles, and strengthens the shoulders, arms and chest. Improves mobility and stability in the hips, and enhances overall body coordination.
How:
- Maintain a stable core throughout the movement.
- Keep the hips low and avoid excessive sagging or rounding of the back.
15. Goblet squat
Why: Targets the quads, hamstrings, glutes and core muscles. Improves lower-body strength and stability, and promotes good squatting mechanics.
How:
- Keep the chest up and the core engaged throughout the movement.
- Avoid allowing the heels to lift off the ground.
16. Dumbbell ground to overhead
Why: Engages the full body, while targeting the shoulders, arms, legs and core. Improves overall strength and power, and enhances coordination and stability.
How:
- Maintain a strong core throughout the movement.
- Generate power from the legs and hips to drive the weights overhead.
17. Dumbbell clean
Why: Targets the lower body, upper body and core muscles. Improves overall strength, power and coordination, and enhances explosive movements.
How:
- Start with a proper hip hinge, keeping the back straight and the core engaged.
- Use the power generated from the legs and hips to propel the weights upward.
- Catch the weights in a controlled manner and maintain stability throughout the exercise.
