32 Minutes is All You Need
I am going to let you in on a little secret. You don’t need to spend hours in the gym, slaving away, with little or no results. All I ask of you is 32 minutes a week, during this holiday season to get the body you have always wanted.
The training below is what’s called MINIMUM EFFECTIVE DOSE. This is simply the smallest dose that will produce a desired outcome. In your case, fat loss and muscle gain. Anything BEYOND the MED is wasteful.
For example, to boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it “more boiled.” Higher temperatures just consume more resources that could be used for something else more productive.
More is not better. This goes for exercise too. Indeed, your greatest challenge with the routine below is resisting the temptation to do more. When followed to the letter, this MED routine below not only delivers GREAT results, but it does so in 32 minutes a week.
Wow, I think I just put myself out of a job.
INSTRUCTIONS
Follow the training below, 4 times per week (Monday, Tuesday, Thursday, Friday) for 12 weeks. Use nothing less than 100% effort.
You can thank me later.
Day 1
Close grip pushups 10 reps (Can be done on knees or on an incline surface)
Inverted rows 10 reps
Kettle bell swings -20 reps
REST 60 SECONDS AND REPEAT 5 TIMES
DAY 2
2 minute walk, then 15 second sprint/15 second rest. Repeat this cycle for 5 work/rest intervals. 2 minute walk.
(This can be done on treadmill, track, bike, rowing machine, elliptical. You choose)
DAY 3
PUSHUPS – 10 REPS
SIDE PLANKS- 15 SEC EACH SIDE
BODY WEIGHT SQUATS 20 REPS
https://www.youtube.com/watch?v=zqj1qjIA6E
REST 60 SECONDS AND REPEAT 5 TIMES
DAY 4
REPEAT DAY 2
[Tweet “32 Minutes is All You Need via @shanemclean_ #TrainingTips”]
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About Shane McLean
Shane McLean is an ACE Certified Personal Trainer in Dallas Texas. Moved here 12 years ago from Melbourne Australia. Specializing in stability core, strength and mobility programs. The four fundamentals to healthy skeletal health. Shane tailors training's to meet your strength, nutrition, injury management and mobility needs. His motto is "to improve one’s balance, strength and mobility no matter your age."
