When you reach that level, you learn to listen to your body - and you pick a routine based on what it tells you.
These are 6 of my favourite hints on how to fit a full workout into 30 minutes – I could've also named them Routine Building Blocks.
Slow-Fast
Heavy-Light-Medium
Lower-Body Standup
Triplets and Twins
Double-on-Fail
Dropdown
For those who wish to get into exercising or activate after a lengthy break
Full Version (watch once to understand)
Condensed Version (watch-pause-train)
For those who are in training but wish to switch to a shorter and more intensive workout
Level 1 of 2Full Version (watch once to understand)
Condensed Version (watch-pause-train)
Full Version (watch once to understand)
Condensed Version (watch-pause-train)
Triceps Pushdowns
Exercises for Visible Biceps
Complete Waistline Exercise 1
Complete Waistline Exercise 2
Equipment: My Selection
Gym vs Home
ABOUT THE AUTHOR AND THE WEB-SITE
I'm not a part of Fitness Industry, nor I ever had any form of education in this field.
I sit in front of a screen and develop mathematical models for Banks and Fintech Lenders.
I’ll be 50 in a few months and what I am showing is a summary of 20+ years of searching for quality workout before shave, shower and the “official” start of day.
I don’t claim be to right about any of what I am showing or that all of it couldn’t be done differently, all I am saying is that
this works for me.
This web-site is merely a result of an eternal clash of project deadlines, travel, unanswered emails, people management vs. the obsessive urge to get my daily workout and make it a proper one …
Then after some successes in one, time and means to film the other.
ABOUT WORKOUTS
This is not the best workout that can be found on the Internet.
But I am sure that it is
best workouts that most of you with jobs and families can afford
in terms of time and convenience.
I know that I can allocate 30 minutes almost every day. I also know that I don’t have the 2+ hours to get to the gym, change, workout, shower, change and then get back … not as a routine, not every week anyway.
So, it is all about 30 minutes at home that you actually do vs. 2 hours at the gym that you missed for the third time this week – because something just came up.
The workout that you do wins. Continuity wins. Routine wins.
As for the trade-off – it is compressed, and it is intensive. You will sweat and you will puff … until you get used to it at least.
WEB-SITE DYNAMICS
This isn’t what I do for living.
I love to exercise and I created this web site because I felt the need to share what I’ve learned about the topic. I also enjoyed every moment of filming, selecting music, writing, designing … then deleting it all and re-doing the lot to adjust the format and try to make it more digestible.
But other things pay my bills.
There remains a lot more that I want to film especially when it comes to Tips and Opinions - and I will.
I hope to able to publish in batches of few films 3 or 4 times per year.
No public commitments, no promises.
TARGET BODY SHAPE
“Elegant, but don’t mess with me”
is the best description that I have for what you will look like if you adopt the principles that I advocate here.
So, it is a gymnast – not a weightlifter. But also, a sprinter rather than a marathon runner. Popeye, not Johny Bravo.
But it isn’t a Mr. Olympia either, because that requires a lot more than half an hour per day and a diet plan which is “just don’t stuff yourself every single night”.
KEEPING IT REAL
This is MY PROFILE in life outside of exercising, this is JANKO who helped demonstrate the Activation Program, and this is JOVAN who helped demonstrate the Transition Program.
KEEPING IT REAL
This is MY PROFILE in life outside of exercising, this is JANKO who helped demonstrate the Activation Program, and this is JOVAN who helped demonstrate the Transition Program.
Equipment is all mine, but I did move it into a studio for practical reasons - my actual spare room has walls which get in the way when filming.
IS IT BETTER TO EXERCISE IN THE MORNING OR IN THE EVENING?
I do it in the mornings, just after my few coffees and before my shave and shower routine.
Not because it is the best time of day to train, but because it is best for me.
I get my workout done and the rest of the day can start. Things will happen, they will change my schedule, but my workout remains done.
I also know that there is scientific evidence that training at certain periods of the day can enhance your performance, but it is so marginal that it only applies to Olympic-level athletes who are able to run a few milliseconds faster or lift half a kilo more.
As for the rest of us, who just like to stay fit –
Best time of day to train is the one with least chance of missing a workout.
DIET AND NUTRITION
I never followed a diet plan so I can’t offer much advice on this topic, but this one is massively important –
Don't change your diet and start to exercise at the same time.
Do one – wait about a month to let your body settle – then do the other, any order.
I also know that the typical story of “I’ll change my life around” includes both, instantly. But I’ve also seen that it often ends with missing one, then another workout on account of being fatigued – and then giving up entirely.
The only other thing that I have to add is –
Whatever diet plan you choose, don’t make it time consuming.
You considered my approach because workout takes 30 minutes which you can afford. Adding additional two hours to shop for and then prepare the food changes that prospect. The more you feel trapped into a routine which asks too much of you - the more chance of giving up.
OPTIMAL NUMBER OF WEEKLY WORKOUTS
Obviously, one is always better than none.
Three is a standard, which is in my opinion introduced by personal trainers so that they can double the number of clients at most attractive time-slots, but it is better than one.
Four workouts and an additional session of cycling, running or sports is probably the optimum
for the intensity of workouts that you’ll find on this web site.