An Example of the Least You Could Do
Finding the time to train can be difficult.
We often prioritise other things (and people) before our own health.
But we all know we should do some exercise; so the challenge is to find the time to do the thing we know will benefit us.
In yesterday's blog post, I discussed how 10 minutes a day training for a year could change your life.
It may not make you cover model ripped, but if you went from 0 hours of training in your life, to 10 minutes a day for 1 year, you would have done 60 hours of training.
That's likely to have some effect. It will at least make you feel better physically and mentally.
But what should you do in that 10 minutes? It seems not long enough to do anything, but still long enough to feel lost if you've never really trained before.
So I thought I would share how I do my morning training so you have a guide you can start with and expand on.
Just remember, keep it simple with this. It is only 10 minutes, and if you do it upon waking up like I do, you will probably require some kind of warm up, especially on cold days.
For now though, here's a small guide:
Equipment I use:
Kettlebell (cast iron), 20kg; approximately $50-$80
Resistance Band, Light and Medium; approximately $8-$15
Andriod Phone with app called Interval Timer.
Training Method: EMOM (Every Minute On the Minute). Each minute I do a certain amount of reps of an exercise, then rest until the next minute to do the same or another exercise of choice.
Example Session 1:
EMOM of 10 Kettlebell (KB) Swings
Every week add 1 kettlebell swing. Eg week 2 is an EMOM of 11 KB swings, week 3 is 12 KB swings etc
Example Session 2:
EMOM of:
10 push ups
10 forward lunges
10 reverse lunges
10 squats
10 reverse banded flys
Each exercise is done twice in this case.
Example Session 3:
EMOM of:
15 KB swings
15 push ups
Each exercise is done 5 times
Example Session 4:
EMOM of:
5 KB standing overhead press right
5 KB standing overhead press left
15 reverse banded flys
15 lateral banded flys
15 pushups
Each exercise is done twice.
As you can see, these are some pretty simple sessions, and often I make them up as I go. My goal is to move and start my day well, not to break records or get lean. Maybe that happens along the way, but it's not the aim.
Invent some for yourself as well, and if you have any ideas for 10 minutes training sessions, post them in the comments below.
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