Workout for powerful fitness: The world has never turned faster. We are chasing the kids out of the house, battling traffic, rushing to meetings, and constantly responding to email. Engulfed by this whack-a-mole lifestyle, many simply conclude they no longer have time to exercise. Yet, there is something else at play, as well.
Take Advantage of Wasted Time
What if we created a system to use those many chunks throughout the day to hit the most important habit for amplifying all our other efforts—a really good exercise dose. According to a 2016 study, the average person spends 116 minutes per day on social media. It is amazing how lots of little chunks of time can add up.
You can get a phenomenal workout in just 20-minutes. Most gym-goers are in and out in an hour and that includes the change of clothes, the small-talk, the time waiting for stations to open and the time spent racking other people’s weights. Within an hour workout, there is probably no more than 20-minutes of actual work.
Who says you have to accomplish all your exercise at one time and in one place? Everyone can find four, seven-minute blocks throughout their day. That is 28-minutes of awesome work that can be seamlessly integrated into your day to leave you alert and enriched, rather than lost in another mindless scroll.
We Can All Find TIme: Workout for a powerful fitness
For this Four-Alarm Workout, I’ll provide daily workouts, each complete with four, seven-minute blocks of work. Each block starts with a low-impact mini-circuit to transition your body into the effective exercise dose that is to follow.
First, you have to find your time. I highly recommend waking to your first seven-minute block. This is an easy, consistent cue and a great way to set the day’s intent. If you “don’t have time in the morning,” just set the alarm ten minutes earlier. This allows you to shake off any cobwebs and even throw in brief mobility prior to this first exercise block of the day.
Similarly, you can always get seven-minutes right at the end of the workday. Boot down seven-minutes earlier, or just add seven-minutes at the end of the workday. The time difference is negligible, especially compared to the gym-trip you probably once tried to fit in.
Another easy, consistent block is the beginning of your lunch break, right before you eat. You could pack your lunch to save time, money, and the stress of rushing out and back. Seven minutes is literally the amount of time steamed broccoli and carrots will take in your microwave. That’s three exercise blocks found.
From there, you only need to look at your schedule and pull out one more seven-minute period. This is probably obvious depending on the day. In fact, you can probably find a couple, mitigating the need for that end of the work-day 7-minute block. Similar to my five-alarm method, you can set phone alarms to plan and dictate these best times for your exercise blocks. When the alarm chimes, you go!
Create a game with yourself. Each day’s workout is split into four seven-minute blocks. Set your four-alarms, but if you can finish early that is a big win! Maybe time opened up in the mid-morning. Maybe you knock two blocks out at once. There will be days that are harder. Worst case scenario, your 4th block goes right before bed. This is less than ideal, but better than missing.
The reality is we can all make this program work. We just have to commit to answering the alarm every time. No entertaining the internal monologue. No backing out. The hardest part will be overcoming the inertia to get started. Allow yourself no wiggle-room.
Willpower is a muscle that will grow stronger with training. Establish a mantra. I always tell myself, 99% is a wimp. Author, Rachel Hollis, says she, “never breaks promises to herself.” The point is the same. You make a deal with yourself that you go, no matter what.
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Now that you know how to let’s get to the what. Without further ado, here is your weekly Four-Alarm Workout Plan for equipment-free, anywhere, anytime exercise.
The Workout Program
Monday is day 1. Follow this pattern:
Day 1, Day 2, Off, Day 1, Day 2, Off, Off
Day 1: Block 1
Mini-Circuit—3 rounds of:
- Bird Dog x5/side
- Straddle Stance Thoracic Rotation x5/side
- Y-W Handcuffs x10
3 rounds of:
- Frogger Hip Thruster x30
- Bear Crawl x10 forward and 10 back
- Superman x10
- Side Plank x15 secs/side
Day 1: Block 2
Mini-Circuit—2 rounds of:
- Quadraped Knee Circles x5/side
- Down Dog to Up Dog and Back x5
3 rounds of:
- Split Squats (5-5-*) x5/side
- Push-Up (5-1-*) x5
- Lying Leg Lifts x10
Day 1: Block 3: Workout for a powerful fitness
Mini-Circuit—2 rounds of:
- World’s Greatest Lunge x5
- Thoracic Hip Bridge x5/side
3 rounds of:
- Plank Jacks x30
- Bent-Over Y-Raises x10
- Jump Lunges x3/side
Day 1: Block 4
Mini-circuit—2 rounds of:Donkey Kickbacks x5/sideY,T,W’s x5 @ each exerciseLunge Matrix x3 steps per leg
3 rounds of:
- Rotating Chops x5/side
- Judo Push-Ups x5
- 1-Leg Glute Bridge x5/side
- Donkey Kicks x15
Day 2: Block 1: Workout for a powerful fitness
Mini-circuit—3 rounds of:
- Bird Dog x5/side
- Straddle Stance Thoracic Rotation x5/side
- Y-W Handcuffs x10
3 rounds of:
- Breakdancer (jumping to make harder) x5/side
- Superman x10
- Dynamic Lateral Lunge x5/side
Day 2: Block 2
Mini-circuit—2 rounds of:
- Quadraped Knee Circles x5/side
- Down Dog to Up Dog and Back x5
3 rounds of:
- Blastoff Push-Ups x5
- Hindu Squat x15
- Russian Twists x15/side
Day 2: Block 3: Workout for a powerful fitness
Mini-circuit—2 rounds of:
- World’s Greatest Lunge x5
- Thoracic Hip Bridge x5/side
- Tabata
- Mountain Climbers or Plank Jacks
Day 2: Block 4
Mini-circuit—2 rounds of:
- Donkey Kickbacks x5/side
- Y,T,W’s x5 @ each exercise
- Lunge Matrix x3 steps per leg
3 rounds of:
- V- Ups x10
- Diagonal Chop (throw it out) x10/side
- Bicycles x20
- Scales (5-second hold) x1/side
This fitness plan is completely equipment free. Imagine what we could do with just one kettlebell, one dumbbell, or one exercise band. Don’t worry, these plans are coming. The point is, exercise, more than any other activity, changes the trajectory of your life. It is too important to miss. Don’t find an excuse—find away.