Busy? 15 Min is All You Need To Look and Feel Amazing!
Last night’s dinners was a hearty meal of grass-fed steak, broccoli, a green leafy salad, and a half glass of red wine. I posted pics of the food I eat in earlier posts if you’d like to check them out.
coffee, but at the same time, I am well aware of how much better I start to feel and the impact on my sleep quality when I get my caffeine intake right down every day, and get it in early. I’ll be doing a future post about having more energy without caffeine.Enter a Minimum Effective Dose Workout
Goal: Remove Restrictions, Improve Mobility, Improve Tissue Quality
3 minutes of activation/mobility/dynamic warm up
Goal: Use some of that improved tissue work to immediately perform a series of activation and mobility exercises to improve movement patterns.
Glute Bridges x 10 with adduction (5 second squeeze at the top) I clamped the foam roller between my knees for the adduction part to save time.
Reverse lunges with rotation (arms overhead) x 6 each side – one of the BEST hip flexor
mobilizers on the planet.
Image from skinny mom.com
3 minutes of neural activation and full body warm up
Goal: ahhh, neural activation and full body warm up
For this today I skipped rope, 30 seconds flat out, 30 seconds very slow, for 3 “rounds”, totaling 3 minutes. (This is soon hard to do after having kids! I make sure my bladder is empty before doing these! TMI? Sorry….
3 minutes (and 19 seconds) of Kettlebell swings
Goal: The “work” part of the workout – metabolic conditioning and
Goal: extend the “work” part of the workout with further metabolic conditioning, while forcing active recovery.
This one was the most elective of all of them, and would be the first to go if I wanted to shorten it further, but I wasn’t happy with my swings performance, so decided to add this in.
You can maintain tension on your shoulder blades by never returning the bands all the
way in, or you can go all the way in all the way out, play with it.
Goal: try and counter the day’s sitting by working some volume in to my upper back, specifically aiming at rear delts and mid trap.
You can mix up the focus of this and add in other muscles by adjusting hand position and arm angle, but assuming you are doing these with your arms straight out in front of you, this is what is going to be getting the bulk of the loading.
This is a phenomenally useful exercise and I highly recommend you start asap. They can be done throughout the day or at the end of workouts, and intensity can be modified by adjusting your hand position on the band and the band tension.
Great for posture.
at Elite FTS, but you can also get them at amazon.com 
or any local sporting goods store. 
Originally Published on: Aug 21, 2011 @ 11:04
thanks for sharing this, I need to get up and just do it! I just had a baby a few months ago, so wouldn’t mind getting a little more fit!
I’m a big list maker and find I get more things accomplished if I write it out. Your breakdown of your daily exercise and food/water intake really resonates with me and inspires me to do something similar so I can “see” and feel the benefits of better health.
These are perfect exercises to keep feet. Pinned them! 🙂
I’m going on holiday soon and then I’ll be able to focus on fitting exercise into daily life. You have given me some good ideas about what I can do.
I read somewhere that thos 15 minute workouts are equivalent to an hour at the gym. I would love to try this set.
These look like great exercises for those who want to get fit, 15 minutes is manageable too.
This looks like an amazing excercise routine. I love that it is simple and can be done without lots of heavy and expensive equipement. I ‘m always looking for new routines and this one looks really cool
I definitely need to cut down on my caffeine! I think that would help me. Also I don’t understand how people say they don’t have time for exercise. 15 minutes is nothing.. It’s just a priority thing. Sadly, recently it hasn’t been one of mine.
That seems super manageable. Anyone can find the time and can adapt the routine to their own fitness level. Plus it can be done anywhere.
Love how simple and easy it is, ideal for people like me who are always on the go!
Such an inspiring post. I need to start exercise again, Thanks for sharing this with us.
What a great post. I love exercising and i love learning new routines
I need a new exercise routine for my daily workouts. Its feel so good when you are doing a exercise
I need to find exercises I am comfort with and don’t mind doing in an open space on my own. These might work for me.
Oh my gosh, 9 hours? What I wouldn’t give to sleep nine hours all at the same time!
This doesn’t look so tough. I think I can do this.
I most certainly have 15 minutes I could spare for a workout. I’m impressed that you get the protein in right away too.
When I heal from my surgery, I’ll definitely be exercising full time again.
Thanks for sharing!
Great tips. Carving out fifteen minutes is doable and still see great results.
I have to try these out. Will for sure be pinning. Thank you.
When I want to feel alive and energetic, I resort to coffee. Looking forward to your post about having energy without caffeine.
I haven’t completely cut out caffeine, but I have cut out pop, and its made me feel much better and healthier.
Awesome! I personally think pop is waaaaaay worse than coffee. At least coffee has antioxidants and helps stimulate the metabolism. Thanks for sharing!:-)
Looks like doable! Tahnks for sharing.
Oh, me too i resort to Coffee.
Can’t weait for your next update.
Great post! Loving that you can do all this in just fifteen minutes! My hubby loves Tim Ferris!