15 MINUTES TO FITNESS PROGRAM
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backgroundWhen I was living in Ahmedabad someone made a comment to me as they were referring to my strength session, "You can't accomplish anything in 15 minutes of strength training." My response to them was, "Explain to my why that can't be affective." They had no explanation.
This weighed in the back of my mind and as my life transitioned to Mumbai, I started training someone who lived on a very restricted schedule which in many cases we would have to resort to 15 and 20 minute workouts. There was no way I could let him get away with not doing anything at all, just because his day got busy. |
Will 15 minutes make you FIT? If you are doing nothing because you don't think you have time, it will make you fitter than what you were before...absolutely. If you have a busy travel life and find it difficult to get any workout in on the road, 15 minutes is better than none if you make it effective. Any type of strength training and movement is better than nothing at all. Having guidance makes it better. There is something more powerful to these 15 minutes than just being a little stronger, look a little better than before, it's that you are creating a healthy HABIT.
Creating a pattern, a HABIT, we are more likely to stick to it on a consistent basis. A healthy HABIT is what we are trying to achieve, a consciousness to move, to make healthier decisions and live a lifestyle which is maintainable while still NJOYable. We were MADE to MOVE.
Creating a pattern, a HABIT, we are more likely to stick to it on a consistent basis. A healthy HABIT is what we are trying to achieve, a consciousness to move, to make healthier decisions and live a lifestyle which is maintainable while still NJOYable. We were MADE to MOVE.
MADE TO MOVE
I want to thank you for your willingness to go through these 30 days of testing to discover how your fitness level changes by just doing 15 minutes a day. There are about 20 of you helping me out with this, and of all levels of fitness, age ranges and body ability. Please listen to your body and if you feel sharp shooting pain, stop. But it is also important to be able to understand it is important to learn to get comfortable with being uncomfortable in order to see change. So Challenge Yourself to be Stronger, Fitter and Better.
For those just Beginning on a Fitness Regime:
Experienced or Already Training:
Goal:
For those just Beginning on a Fitness Regime:
- Patience - pace yourself
- Start with 10 reps
- Catch your breath between sets
- If you hit 15 minutes and you aren't finished with your final set, record what you have completed and you are done
- If you have more time and can do more reps in the last set, go for it
- Mastery of the exercise is important, so do not compromise form for speed
- Record Reps and Time to Complete
Experienced or Already Training:
- Mastery of technique is essential before you build on intensity
- First set begin with 10-15 reps, then increase the next 2 sets if you can without compromising form
- Rest as needed in the first week and until you can get to 20 reps for 3 sets
- Once you have achieved 3 x 20 with excellent form, then increase the intensity - this can be done by less rest time between and increasing your speed of the exercise
- Record Reps and Time to Complete
- In the final week you can aim for a 4th set
Goal:
- Think about what you want to achieve in 30 days by increasing your activity level by 15 minutes and write it down
- My goal is to help you improve your overall strength, muscular endurance and tone of body and help you create a healthy habit which is maintainable on a daily basis you want to do
- Note that diet is not included, we are looking strictly at a simple, quick and effective exercise program which is designed to get you to move and use your entire body
TESTING1. PUSH-UPS TO FAILURE - record number of repetitions
2. GOBLET SQUATS TO FAILURE BY STRENGTH OR CARDIO - record number of reps and time it took 3. PLANK TO EXHAUSTION - record time endured holding the position |
WEEK OneGOAL: Be consistent and don't miss a workout. It's okay if you can't complete 20 reps in a set during your first week. Aim for 10 reps minimum and go from there. You want to complete 3 sets within 15 minutes.
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WEEK TwoGOAL: If last week you completed 10 reps per set, this week aim for 15 reps. Regardless, you are to complete within 15 minutes.
If you began with 20 reps per set, this week time your workout and focus on clean technique. |
WEEK ThreeGOAL: Integrity of the exercises is the most important. Are your 20 reps and three sets clean and completed in under 15 minutes? Great job! Now do you have time to get in a 4th set? Give it a try, even if it is just a 10 reps of each.
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WEEK FOURGOAL: This should feel completely manageable by now and you have created a new good habit! Your body should feel stronger, your lungs not as winded and have more energy. Feeling this way, do you think you can give 5 more minutes to feeling good next month?
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YOUR SUCCESSTESTING: We are going to repeat your test from the very first day and see how much you have improved in your strength. Accountability is what helps set you up for success.
Given you have done your work all month, you are ready to progress to new exercises for the next 4 weeks. |