Get RESULTS in only 32 minutes of exercise per week?

Hi Everyone,
This is an interesting article that I ran across recently from Dr. John Berardi from Precision Nutrition.

This article discusses a minimalistic approach to exercise. This might be good for those of you that have so many things going on in your life and don't have time to exercise or for those of you that just don't like to exercise.

It is a pretty interesting article, I hope you enjoy it.

Train for Life
Scott

Two Experiments In Exercise Minimalism

by John M Berardi, July 20th, 2011.
Summary: Most people assume that getting in shape – or staying in shape – requires hours of weekly exercise and rigid meal planning. Not true. Minimalistic exercise plans and flexible nutritional guidelines can work equally well – sometimes better – as these Precision Nutrition experiments demonstrate.

8 hours and 32 minutes.

That’s how much time Marsha spent in the gym… over the last 4 months.

Do the math. That’s only 32 minutes… per week.

What’s the deal? Is this Marsha person lazy?

No.

She works 2 jobs, runs a Girl Guides group (Girl Scouts, for you Americans), and plays co-ed volleyball a few nights per week. Oh yeah, and she’s planning a wedding.

No, she’s not lazy at all. She’s a hard-working, busy, social, fun woman.

Is Marsha recovering from some kind of injury?

Nope.

She’s as healthy as can be. And she could technically work out 8 hours a week… if she wanted. But she doesn’t want. Her goal is to get leaner than she’s ever been — while still having a life — with as little exercise as possible.

Leaner than she’s ever been? On 32 minutes a week? She must be crazy!

No, not at all.

In fact, if anyone’s crazy it’s me. Because I’m the one who recommended this program to her. She actually asked for more exercise. But I capped her at 4 workouts per week and 32 minutes.

The workouts looked like this:

CLICK HERE TO READ THE ENTIRE ARTICLE:

MTS of The Week- 10 Minutes of Fun!!

Hey Everyone,
I am re-posting a blog from a close friend and coworker, Robin Zukowski. I helped her design this workout for her Friday Funday workout group. It is brutal!!... Have Fun!


Scooter's 10 minutes of fun workout!
Today's workout almost got me. It starts off with you thinking, "ok, I think I can do this" and ends with, "man, I am not sure I can do this...". But, we all finished in a little less than an hour. You start with 4 stations. Each station has 2 people and for the most part 2 exercises. You and your partner switch back and forth between the 2 exercises for 10 minutes with NO REST. After your 10 minutes of work, rest 2 minutes and move to the next station. It is 40 minutes of total work. This is what we did:

station 1)
partner dynamax slam followed by a burpee with push-up
(slam the 16-20lb ball to the ground and immediately do a burpee with a push-up. meanwhile, your partner slams the ball and does a burpee with a push-up. rotate between you and your partner for the entire 10 minutes).

station 2)
10 dumbbell step ups (20-40lb) on each leg rotate with hold a water filled stability ball, a.k.a. "slosh ball" overhead until your partner is done with step ups. then switch back and forth for 10 minutes.

station 3)
20 rope slams
jumprope until your partner is done.
switch for 10 minutes, no rest.

station 4)
10 box jumps
kneeling up downs until your partner is done with box jumps.
(to do a kneeling up down, start in a squat position, lower your right leg to the floor followed by the left so that you in up in a kneeling position. then bring the right foot followed by the left food back in front of you so that you are back in a low squat position. repeat, alternating which leg goes down first).

The "Travel Workout"

Hi Everyone,
Tonight I am writing you from my hotel in Maitland, Florida where I am attending a "Nutrition for Fitness Professional" workshop by Dr. Jane Pentz. It is about 11 pm and I just finished my hotel workout while watching the ACC championship game.

In the next couple of days I plan on posting some great nutrition tips that I have been learning, but tonight I wanted to share with you my hotel workout that I just completed.

This is a great 20-30 minute workout that you can do anywhere and requires no equipment. It is done in a "ladder" format, which means you start with 1 rep of each exercise in the circuit, then do 2 reps of each, followed by 3 reps of each all the way up to 10 reps of each exercise. You will complete the entire ladder non-stop with no breaks or rest.

Here it is....

1. Prisoner Squats
2. Lunges
3. Pushups.

After you complete the ladder of the above exercise you will then do my "crunch complex". Complete 3 rounds of the crunch complex.

1. Toe touch crunch, 16 reps (8 each leg)(lay on your back with you arms reached over head and legs out straight. As you crunch pull one knee towards your chest and reach for your toes with your hands. Then extend back out and repeat with the other leg)
2. Supine knee extensions, 15 reps (lye on your back with your hands resting under your butt. Pull both knees to your chest, then extend your legs straight out until they are about 8- 10 inches above the ground. Then pull your knees back in towards your chest. Be sure that your back does not arch)
3. Plank hover, 30 sec.

Enjoy this workout no matter where you are to stay consistent with your training!

Living with No Regrets........ No Excuses!
Scott

30 min Halloween Circuit

Happy almost Halloween everyone,
Halloween is right around the corner! For some reason it is one of my favorite holidays?

Keep you training on schedule and get in the Halloween spirit by completing this Halloween themed circuit.

This is a 50 seconds work, 10 seconds rest, 5 exercise circuit (50-10-5). I used a Halloween themed track for Workout Muse, but you can use any interval timer set to 50 seconds work, 10 seconds rest.

I also used some "Halloween" implements, but I will list alternative is parenthesis in case your gym does not have all the fun things that we have at Gainesville Health and Fitness.

1. Heavy Chain (dumbbell) Thruster
2. Kettle Bell (dumbbell) Renegade Rows
3. Cable Torso Rotations (change side at 25 second mark)
4. Pumpkin (medicine ball) Diagonal Wood chops (change sides at 25 second mark)
5. Body weight "plyo" Lunges

Take 1 min. rest after completing the circuit, then repeat for a total of 5 rounds. This workout should take about 30 minutes to complete.

Enjoy, and Happy Halloween.

Living Life with No Regrets............ No Excuses....
Scott