Howdy stranger,

You may be wondering why you’re getting this email, well, it’s because you subscribed to my Tipsy Wealth newsletter a few years ago and… well… I may have taken a short (long) break from writing it.

But we are back! We also have a brand-new look 👀 

Drum roll, please 🥁 🥁 🥁 

Introducing the morgantate.com newsletter!

This newsletter is still dedicated to sharing stories (sometimes they’re really just rants) with a community of entrepreneurs - but with an added twist 💫 

The twist? I'll also be sharing tips on a topic that's close to my heart: health and wellness.

Specifically, I’m exploring how entrepreneurs build h/wealth (to find out WTF is h/wealth —> start here).

The TLDR: h/wealth is building financial security without sacrificing health + longevity.

With that pre-ramble out of the way, I thought there was no better place to start the New Year than to give you a late Christmas present —> 6 no-excuse workouts for busy entrepreneurs 💪 

P.S. you can save a copy of the below by bookmarking this page on my website

6 no excuse workouts for busy entrepreneurs

Tis the season to half-ass your New Year’s resolutions - right?

Not this time. This year, you have no excuse when you have these 6 workouts.

I don’t care if you’re a cat herder in a windstorm—you’ve got time for these workouts. Each one takes under 20 minutes and requires absolutely no equipment.

So let’s dive right in 👇️ 

1) super legs [15 mins]

If you’re not swearing at me by the end of the first set, I’ve failed you.

This workout is SPICEY but works super well and requires no equipment. Here’s how it goes:

Structure: 5 rounds of the following:

1. 20 air squats (add dumbbells for added spice)

2. 20 alternating lunges

3. 20 alternating jumping lunges

4. 10 jumping squats

It’s shocking how sore your legs can get from a simple bodyweight workout like this - so good luck.

Note: if you have knee or back issues take this one super easy and/or substitute the jumping movements for more squats/lunges without jumping. Always consult your Doctor before implementing a workout from a random dude on the internet.

This workout is sourced from WodWell which I highly recommend if you’re looking for other short, no-equipment, at-home workouts that will kick your ass.

2) blackjack [20 mins]

This is another classic CrossFit style workout (kudos to WodWell for this) that gets the job done in a pinch. Here’s the structure:

For Time (complete as fast as possible)

• 20 Push-Ups, 1 Sit-Up

• 19 Push-Ups, 2 Sit-Ups

• 18 Push-Ups, 3 Sit-Ups

• ...continue this pattern until...

• 2 Push-Ups, 19 Sit-Ups

• 1 Push-Up, 20 Sit-Ups

3) burpees for 15 minutes

This is exactly what it sounds like and it sucks (but works).

Here’s how to do it:

1. Start a timer set for 15 minutes on your iphone

2. At the top of each minute (i.e. 15, 14, 13, etc.) complete a set number of burpees. For beginners I would recommend 2-3 burpees each minute. Advanced sufferers can target anywhere between 10-15 per minute OR just go full psycho and try and complete as many burpees as possible without any timer.

3. Complete until the time is complete

This is a warning from personal experience - don’t get cocky when the first few minutes feel really easy (the burpees always win lol).

This workout is particularly good for hotel rooms when the Super 8 you’re staying at doesn’t have a gym. Maybe throw a towel down on that stained carpet though (don’t need to be getting athlete’s foot on your face).

4) stair repeats [20 minutes]

For this workout, find a set of stairs with a minimum of 10 steps.

For the next 20 minutes rotate between the following:

• 1-minute of running or walking (taking 2 steps at a time) up and down the stairs

• 1-minute rest

• Repeat for 20-30 minutes

This is a great way to build muscle in your legs, get in some cardio, and work on your coordination/foot work.

If your excuse is ‘I don’t have access to stairs’ then I’m sorry you can’t be helped.

5) stationary circuit training [20 minutes]

Circuit training typically involves you moving around the gym to each piece of equipment. For this workout you are going to stay stationary because you are the equipment.

For the next 20 minutes try and complete as many rounds of the following as possible:

• 5 burpees

• 10 push-ups

• 15 air squats

• 20 toe touches

• 25 mountain climbers

The nice thing with this format is that you can customize it at will. Simply swap out any of the movements for a preferred exercise - just make sure that you cover as many areas of the body for a full-body workout.

6) the hundred workout [20 minutes]

This is one of my go-to’s when I am feeling particularly un-creative or have limited time. The workout is dead simple - pick a bodyweight exercise and complete 100 repetitions of that thing. Here is a list of exercises that work well for this:

1. Burpees

2. Sit-ups

3. Push-ups

4. Squats

5. Lunges

6. Thrusters (if dumbbells accessible)

7. Pull-ups (if have access to a bar)

To level up this workout (or if you have more time) you can combine multiple exercises and rotate between the 3 or 4 of them. For example:

1. 25 squats

2. 25 push-ups

3. 25 sit-ups

Complete 4 rounds of the above so you reach 100 of each exercise.

Important Note: you do NOT need to complete all 25 reps in one go. I will often break down push-ups into smaller sets of 5-10 (sometimes even just 1 or 2 reps) until I hit 25 reps and then move on to sit-ups.

Don’t get discouraged if the first time you do this workout takes you a long time. It’s remarkable how quickly the body adapts and gets better at bodyweight exercises. Your ‘improvement curve’ will not be linear and you’ll quickly start knocking out these workouts in short order 💪

moving forward

Reading that wasn’t so bad, was it? Now you just need to do the workouts 😂

The hardest part of any of these workouts is getting started. Once you start moving, you’ll feel so much better.

Delayed gratification is your friend here —> think about how good you will feel after you’re done with the workout.

Use this feeling in future workouts to work even harder - helping you finish even faster.

Final note - swearing/cursing during the workout is not only allowed but expected - but maybe have your kids leave the room first.

Every second counts.