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ANYTIME, ANYWHERE
EXERCISES FOR BUSY
LONDONERS7
ANYTIME,
ANYWHERE
EXERCISES
FOR BUSY
LONDONERS
By Peter Gaffney
7
How to see immediate
results when travel, lack of
time or workload take over

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ANYTIME, ANYWHERE
EXERCISES FOR BUSY
LONDONERS7
ANYTIME, ANYWHERE
EXERCISES FOR BUSY
LONDONERS7

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EXERCISES FOR BUSY
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The trick is to make exercise a habit, and
that’s easy to do with these exercises. They’re
simple, fast and super effective. I have even
put together a schedule for you in the form of
a circuit. That way you’ll stay interested and
focused, so just pick dates and you’re ready to
rock!
My clients are busy people. I get that. Whether
you’re travelling or at home these exercises
are designed for the busy Londoner who is
limited for time.
The reason this is so effective and that you’ll
see results is because it’s quick, intense and
realistic.
Enjoy the programme,
Pete Gaffney
Owner & Body Transformation Expert
PGPT
020 8203 8657
www.pgpt.co.uk
If not being able to get to the gym has
been holding you back from the body
you deserve, these “7 anywhere, anytime
exercises...” will fix you up.
You only need a small towel and a bar (this can be
anything from a pole to a stick) and minimal space.

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EXERCISES FOR BUSY
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#1. The Push-Up (Old Faithful)
I know most people dread doing push-ups, that’s a
shame because it’s the “ultimate exercise...”
And once you get into the habit of doing them,
they’re a cinch!
Here’s how to do a proper push-up, step-by-step...
1. Lie face down on the floor
2. Put your palms on the floor, just about level
with your chest and fairly tight to your body
3. Then push up. Try and keep the rest of your
body rigid.
4. Stop pushing up just before you lock your
elbows. Hold for a second and then lower
yourself back down slowly. Go until your nose
is almost touching the floor.
5. That’s one. Just repeat.
While you’re doing push-ups you are working your
arms, chest, core, legs... You name it! Focus on form
(slow and controlled) AND feel amazing results in a
very short time indeed.
Best of all, you can do them anywhere and there’s
no need for any expensive gym equipment.

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#2. Squats
Like the push-up, this is an exercise you’ll either
love or hate. But it’s also incredibly beneficial to
your health. You just need to make it a habit.
Here’s how to do a squat...
1. Stand up with your arms holding onto a bar
behind your neck. Feet about one foot apart.
2. Now sink your bum to the floor, bending at
the knees. Focus on your hips going back while
keeping a flat back.
3. When you go down as far as you can, hold for
a second.
4. Now use your legs to stand up straight again,
try and keep your shoulder blades pinched
together.
5. Repeat
It’s important to try and keep your back straight as
you squat.
Squatting is great for adding strength to your legs
and working your core too. Such big muscles require
a lot of energy (calories) to move them. You will be
sweating in no time!

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#3. Towel Rows
In my opinion this is the best exercise for posture
and making you stand up straight so you look,
longer, thinner and more upright.
1. Start by lying onto your stomach and holding a
small towel shoulder width grip nice and tight.
2. Lift your arms into the air so nothing touches
the ground.
3. Now row your arms back to your chin,
squeezing your shoulder blades as you do the
movement

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#4. Lunges
Behind a squat a lunge would have to be my second
favourite leg exercise. It is another great calorie
burning exercise. It had to make the top 7 list.
Here’s how to do a lunge...
1. Take a big stride forward.
2. Now bend your back leg so the knee almost
touches the floor.
3. Your front leg will also bend at the knee. 90
degrees is the angle you’re looking for.
4. Now step back, so that your feet are side by
side and alternate the movement from left to
right foot
Lunges will strengthen your legs, knees, develops
better posture, balance and stability. Because
you’re working large muscles, you burn off a lot of
calories too. Like the squat try this with a pole or
bar on your back. This will get the core working even
harder as you’ll feel slightly less stable.

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#5. Full Plank
This is what I like to call the active recovery aspect
to the circuit. 30 seconds recovery before you start
the high impact improvements.
1. It is the same starting position as the start of
the push up movement.
2. Your hands are just wider than shoulder width
apart.
3. You’re up on your toes, keeping hips level with
back.
4. Now hold.

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#6. Burpee
Once used as a form of punishment in the military
I’ve brought them from the army base to your
home. The best cardio vascular exercise you’ll ever
do.
1. Start with hands over head straight jumping
into the air as high as you can.
2. Put your hands down onto the ground. Now
put your weight through your upper body.
3. Jump your legs back together as far as you can.
Then bring your legs into your body together
so that your knees touch your chest.

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#7. Mountain Climber
There’s no time to rest after the burpees. It’s into
the final exercise of the circuit before you get
your 45 second break. This will sufficiently target
anything you still feel “hasn’t worked hard enough”
1. Start down on your hands and toes.
2. Now alternate your feet forward and back.
Getting a little jump into the air as you drive
your knees towards your chest. This exercise is
all about range of motion!

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Conclusion
All these exercises are classic, time tested, proven
winners.
The circuit is 30 seconds per station. Remember
there are 7 exercises. Focus on technique,
movement and intensity.
Once the 3.5 minutes are up rest for 45 seconds.
Now repeat the circuit 3 more times.
That’s a very intensive workout done in under 18
minutes.
WOW!!! Complete this circuit at least 3 times a
week along with a structured programme and you
should feel very virtuous!
Use this workout if you travel a lot or can’t make
it down to the gym. The best option for this circuit
would be to do this on your days you aren’t training
with your trainer.
Now I don’t want to scare you off doing these, but
almost all exercise is dangerous if done wrong, so
please make sure you understand the instructions
above before starting.
If you would like advice on these exercise, and many
more that will get you in tip top shape fast, claim
your free fitness diagnostic consult with the voucher
on the last page of this ebook
Best of luck with the circuit,
Train hard!!
Pete Gaffney
Owner Body Transformation Expert
PGPT
020 8203 8657
www.pgpt.co.uk

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SECRETS TO
ACHIEVING YOUR
WEIGHT LOSS GOALS4
And finally…

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Secret #1
MAKE A
COMMITMENT
AND BE SPECIFIC
Write down what you want to achieve. Be specific...
Doyouwantto shift 10kgor fit intothat suityou
haven’tworn for 5years?
Now that you’ve done
that, understand that it
takes effort and time.
So grab your diary and
mark off your allocated
workout slots. Look
at it as a reoccurring
appointment. Fixed
times always work much
better than saying “I’ll do
it later in the week”
Secret #2
PROGRESS
Believe it or not your body is actually a well-oiled
machine. It knows how to be efficient. It adapts to
situations and routines. You need to understand
this.
Progression is the key. Keeping the same routine
day in day out won’t give you the gains you really
want. Even today with my many years of training I
need to “mix things up” to see results.
If I keep doing the same
movements day in day
out my body will adapt.
With this comes a lack
of progression. SO
CHANGE THINGS UP!
SECRETS TO
ACHIEVING YOUR
WEIGHT LOSS GOALS4

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Secret #3
GET A COACH
Almost every self-help book ever written talks
about the importance of having coach/mentor...
I’m not going to lie. You will face some tough days
ahead on your fitness journey. A coach will guide
and support you through the various hurdles you’re
sure to encounter.
A coach will…
• Make sure your programme is set up for
success
• Make sure the programme is tailored to you
• Motivate and encourage you to the end
• Help you reach goals quicker than you would
on your own.
A coach will also do something else (although it
doesn’t have to be a coach). In fact it’s the biggest
secret of them all…
“Pete is an excellent trainer. He has totally
turned round my fitness levels and diet and
enabled me to lose weight in a structured fashion
as well as dramatically improving my fitness
levels. If you are looking for an excellent trainer,
with a great understanding of his clients, there is
no one better than Pete.”
Adam Cannon, Legal Director
SECRETS TO
ACHIEVING YOUR
WEIGHT LOSS GOALS4

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Secret #4
ACCOUNTABILITY
A recent study at Virginia Polytechnic University
divided a walking programme into two groups. One
group received a weekly phone call asking how their
programme was coming along. The other got none.
At the end of the 24 weeks, 45% of the individuals
who received phone calls were still walking,
compared with only 2% of the group that received
no phone call.
The results showed that a weekly accountability
check increases the likelihood of sticking to your
exercise programme by 2200%
Make sure you hold yourself accountable…
Here are a couple of ideas...
• Keep a food diary
• Workout with a friend
• Tell people you exercise so you get the
neccessary support
• Measure your exercise with a heart rate monitor
to track the amount of calories you burn in a
session.
I hope you will use the programme well and
internalize the 4 secrets to success!
TAKE ACTION NOW…
CLAIM YOUR FREE GIFT ON THE NEXT PAGE
SECRETS TO
ACHIEVING YOUR
WEIGHT LOSS GOALS4

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