Question #1 : Want to be healthier, fitter, leaner, sexier, etc?

Question #2 : Are you insanely busy?

If you answered yes to both questions, have I got good news for you.

Starting today, I am going to start posting a series of mini-workouts designed to:

  • improve fitness,
  • improve health,
  • burn fat,
  • build functional strength,
  • improve energy system function,
  • improve muscular endurance,
  • improve speed endurance
  • AND save you time.

Each post will consist of a single mini-workout. All of these mini-workout posts will be catalogued together to allow you to mix & match to create your own custom plan.

Here we go with…

Max Benefit – Min Time Workout #1

Exercises

  • Push-ups – modifying the angle of your body to suit your strength/fitness level (feet elevated, flat on floor, hands on bench, hands on counter, leaning against wall, etc)
  • Bodyweight Squats – modifying depth of squat to suit your strength/fitness level (ass to the grass, parallel to floor, 1/2 squat, 1/4 squat, etc)

Set/Rep Scheme

  • Alternate exercises (push-ups/squats/push-ups/etc…)
  • 1st Set – 20 reps, 2nd Set – 19 reps, 3rd Set – 18 reps….all the way down to 10 reps (Total of 11 sets)

Speed of Execution

Perform reps as fast as possible…with good form

Rest

Minimize reps between exercises – zero rest between sets is the goal

How to keep improving with this workout

The design of this mini-workout allows you to keep improving as you choose harder versions of the exercises and/or perform them faster and/or reduce the amount of rest between exercises

The Workout

  • Push-ups – 20 reps
  • Bodyweight Squats – 20 reps
  • Push-ups – 19 reps
  • Bodyweight Squats – 19 reps
  • Push-ups – 18 reps
  • Bodyweight Squats – 18 reps
  • Push-ups – 17 reps
  • Bodyweight Squats – 17 reps
  • Push-ups – 16 reps
  • Bodyweight Squats – 16 reps
  • Push-ups – 15 reps
  • Bodyweight Squats – 15 reps
  • Push-ups – 14 reps
  • Bodyweight Squats – 14 reps
  • Push-ups – 13 reps
  • Bodyweight Squats – 13 reps
  • Push-ups – 12 reps
  • Bodyweight Squats – 12 reps
  • Push-ups – 11 reps
  • Bodyweight Squats – 11 reps
  • Push-ups – 10 reps
  • Bodyweight Squats – 10 reps

 

That’s it for today. As I add new Max Benefit – Min Time workouts, I will include a link to a index page which will list all of workouts in one place.

 

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