1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:17,720 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right. Yes, 3 00:00:17,800 --> 00:00:20,680 Speaker 1: I am worked up, worked up, which is rare for 4 00:00:20,720 --> 00:00:23,000 Speaker 1: a fit tip. I get worked up for every show 5 00:00:24,640 --> 00:00:28,880 Speaker 1: to varying degrees based on the topic and why I'm 6 00:00:28,920 --> 00:00:32,560 Speaker 1: specifically bringing you that topic. But here's a bit tip, 7 00:00:33,440 --> 00:00:37,199 Speaker 1: here's a fit tip. Sometimes I bring you absolutely prescriptive shows. 8 00:00:37,240 --> 00:00:39,800 Speaker 1: What does that mean? Something you can follow to a 9 00:00:39,880 --> 00:00:43,640 Speaker 1: t to get results. My books are prescriptive. My newest 10 00:00:43,640 --> 00:00:45,280 Speaker 1: book that I'm working on now is my first non 11 00:00:45,320 --> 00:00:48,920 Speaker 1: prescriptive book. It's all about the history of fitness and 12 00:00:49,080 --> 00:00:51,120 Speaker 1: the truths and the science and all that kind of stuff. 13 00:00:51,120 --> 00:00:53,680 Speaker 1: But my most recent book, The micro Workout Plan, is 14 00:00:53,720 --> 00:00:56,120 Speaker 1: filled with exactly what I'm going to give you today 15 00:00:56,600 --> 00:01:01,360 Speaker 1: and what Yes, Yet another study is telling us, is 16 00:01:01,400 --> 00:01:06,839 Speaker 1: telling you is hopefully getting through to some people slowly 17 00:01:06,959 --> 00:01:11,320 Speaker 1: but surely, that minutes matter, that you don't have to 18 00:01:11,400 --> 00:01:13,000 Speaker 1: do an hour, that you don't have to go to 19 00:01:13,000 --> 00:01:16,440 Speaker 1: a gym. That excessive moderation the term I came up 20 00:01:16,440 --> 00:01:21,600 Speaker 1: with and have been using forever. It's one of the 21 00:01:21,680 --> 00:01:27,200 Speaker 1: ways in which you make exercise a lifestyle movement, a 22 00:01:27,240 --> 00:01:30,920 Speaker 1: lifestyle how you lengthen your life. So the fit tip 23 00:01:31,160 --> 00:01:34,280 Speaker 1: specifically is the ten minute full body body weight blast workout. 24 00:01:34,760 --> 00:01:37,320 Speaker 1: Another ten minute workout I'm bringing to you. Is this 25 00:01:37,400 --> 00:01:41,639 Speaker 1: the perfect medium? No, But because of the incredible world 26 00:01:41,680 --> 00:01:45,959 Speaker 1: we live in, I'm going to outline the workout and 27 00:01:46,000 --> 00:01:47,680 Speaker 1: then you can go to my Instagram account and see 28 00:01:47,720 --> 00:01:49,160 Speaker 1: me doing it. Do it with me and see it 29 00:01:49,160 --> 00:01:50,760 Speaker 1: outlined there as well, So you don't have to write 30 00:01:50,800 --> 00:01:53,360 Speaker 1: it down. It will be there at tom h Fit 31 00:01:53,680 --> 00:01:57,200 Speaker 1: on Instagram. Simplest way to bring it right to you. 32 00:01:57,320 --> 00:01:59,800 Speaker 1: I already did it and so you can watch it 33 00:01:59,840 --> 00:02:02,640 Speaker 1: do it with me. But first let me bring you 34 00:02:02,960 --> 00:02:08,320 Speaker 1: yet another study, another bunch of articles really quickly on 35 00:02:09,000 --> 00:02:14,000 Speaker 1: this very topic. Again it's ten minutes. So a study 36 00:02:14,040 --> 00:02:17,560 Speaker 1: just came out and a bunch of articles followed, and 37 00:02:17,600 --> 00:02:20,120 Speaker 1: I'm gonna read you from one quickly. Here's the headline, 38 00:02:20,160 --> 00:02:22,200 Speaker 1: ten minutes of exercise to day could save your life 39 00:02:22,360 --> 00:02:26,200 Speaker 1: if you're over forty. Studies suggests two things I would 40 00:02:26,240 --> 00:02:29,720 Speaker 1: change in that title doesn't matter if you're over forty, 41 00:02:29,800 --> 00:02:32,480 Speaker 1: and the words suggests annoys me. But I get it, 42 00:02:33,560 --> 00:02:36,519 Speaker 1: and let me read you the open three quick paragraphs. 43 00:02:36,560 --> 00:02:39,200 Speaker 1: Just ten minutes of exercise a day could be life saving, 44 00:02:39,320 --> 00:02:42,600 Speaker 1: literally for people over forty. That's the latest finding in 45 00:02:42,639 --> 00:02:45,480 Speaker 1: a new peer reviewed study. First of all, if you've 46 00:02:45,520 --> 00:02:48,880 Speaker 1: listened to my podcast, you know that I go nuts 47 00:02:49,200 --> 00:02:52,880 Speaker 1: with the word just and only I understand. But take 48 00:02:52,919 --> 00:02:55,560 Speaker 1: the word justin only out. Don't say just ten minutes 49 00:02:55,560 --> 00:02:58,040 Speaker 1: of day could be life saving. Say ten minutes a day. 50 00:02:58,480 --> 00:03:00,720 Speaker 1: And this is something that I'm going to hammer home 51 00:03:01,080 --> 00:03:04,680 Speaker 1: to you for the next fifty plus years of my life. 52 00:03:05,560 --> 00:03:07,799 Speaker 1: That's about movement. That it's about doing it throughout the day. 53 00:03:07,800 --> 00:03:10,840 Speaker 1: That it's about excessive moderation, That it's about doing a 54 00:03:10,840 --> 00:03:13,280 Speaker 1: little bit a lot, not a lot, a little bit. 55 00:03:14,000 --> 00:03:17,320 Speaker 1: Final two paragraphs from this article for you. The study, 56 00:03:17,360 --> 00:03:22,240 Speaker 1: published Monday in their journal JAMA Internal Medicine, took a 57 00:03:22,280 --> 00:03:25,520 Speaker 1: look at data compiled by the National Health and Nutrition 58 00:03:25,560 --> 00:03:29,160 Speaker 1: Examination Survey. It's a big one that examined nearly five 59 00:03:29,200 --> 00:03:33,560 Speaker 1: thousand participants ages six years and older from two thousand 60 00:03:33,560 --> 00:03:37,640 Speaker 1: three to two thousand six. Researchers then dissected the activity 61 00:03:37,720 --> 00:03:41,760 Speaker 1: levels of nearly five thousand participants ages forty to eighty five, 62 00:03:41,800 --> 00:03:45,440 Speaker 1: tracking the death rates through the end of two thousand fifteen. 63 00:03:45,840 --> 00:03:49,160 Speaker 1: The comparative results showed that more than one hundred and 64 00:03:49,200 --> 00:03:53,520 Speaker 1: ten thousand US deaths could have been prevented in Americans 65 00:03:53,560 --> 00:03:57,000 Speaker 1: over forty the recipe ten minutes of daily moderate to 66 00:03:57,160 --> 00:04:01,160 Speaker 1: vigorous physical activity within a normal root teen. The study 67 00:04:01,240 --> 00:04:05,040 Speaker 1: also found that an increase of twenty or thirty minutes 68 00:04:05,080 --> 00:04:09,040 Speaker 1: could lead to even more live saved. So yes, you 69 00:04:09,080 --> 00:04:12,200 Speaker 1: can do more, but you don't have to do it consecutively. 70 00:04:13,200 --> 00:04:15,720 Speaker 1: So you can do ten minutes in the morning, ten 71 00:04:15,800 --> 00:04:18,520 Speaker 1: minutes you know at lunch, ten minutes in the evening. 72 00:04:18,800 --> 00:04:20,880 Speaker 1: You can do twenty minutes if you have it. You 73 00:04:20,920 --> 00:04:23,360 Speaker 1: can do thirty minutes if you have it. But it's 74 00:04:23,400 --> 00:04:27,719 Speaker 1: the total time, people, It is not the length of 75 00:04:27,760 --> 00:04:30,520 Speaker 1: the workout itself. You build it into your day. So 76 00:04:30,960 --> 00:04:34,560 Speaker 1: I'm gonna save some lives. Here you go, according to 77 00:04:34,600 --> 00:04:39,279 Speaker 1: this research. And that's so exciting people. It should be, 78 00:04:39,920 --> 00:04:42,840 Speaker 1: But I get it. This is not what you've been told. 79 00:04:43,400 --> 00:04:46,159 Speaker 1: It's not what you've been sold, and you've been sold 80 00:04:46,160 --> 00:04:49,080 Speaker 1: the whole weight loss stupidity that that's the be all 81 00:04:49,240 --> 00:04:53,560 Speaker 1: end all of exercise. Okay, before I start going on 82 00:04:53,640 --> 00:04:55,400 Speaker 1: too long, it is fit tip. Let me just give 83 00:04:55,440 --> 00:04:57,279 Speaker 1: you the title of that study and I will do 84 00:04:57,320 --> 00:05:00,200 Speaker 1: a separate podcast on it. Estimated number of DEA that's 85 00:05:00,279 --> 00:05:04,400 Speaker 1: prevented through increased physical activity among us adults. There you go, 86 00:05:04,480 --> 00:05:06,279 Speaker 1: that's what they're basing this off of. IM not gonna 87 00:05:06,320 --> 00:05:09,200 Speaker 1: go into it today. Here's the workout, that's what we're 88 00:05:09,240 --> 00:05:13,799 Speaker 1: here for, all right. So thirty seconds per exercise, four rounds. 89 00:05:14,040 --> 00:05:15,640 Speaker 1: Two and a half minutes per round. If you do 90 00:05:15,680 --> 00:05:18,279 Speaker 1: the math, that's ten minutes, so thirty seconds of exercise 91 00:05:18,800 --> 00:05:24,360 Speaker 1: four rounds. The format are variations of the following five moves. Okay, 92 00:05:24,520 --> 00:05:27,240 Speaker 1: You're going to do a cardio interval of thirty seconds. 93 00:05:27,880 --> 00:05:32,800 Speaker 1: You're going to do uh push up variation for thirty seconds, 94 00:05:33,320 --> 00:05:37,920 Speaker 1: You're going to do squat variations for thirty seconds. You're 95 00:05:37,920 --> 00:05:42,680 Speaker 1: going to do planks and crunches. Okay, So a cardio, 96 00:05:43,000 --> 00:05:50,160 Speaker 1: a lower body and upper body, and two two core exercises. Okay. 97 00:05:50,200 --> 00:05:54,760 Speaker 1: So here is the workout as it is exactly in 98 00:05:54,800 --> 00:05:58,360 Speaker 1: the video. If you go to tom h Fit Instagram 99 00:05:58,440 --> 00:06:02,039 Speaker 1: you can if you want, but here it is in 100 00:06:02,040 --> 00:06:05,560 Speaker 1: a nutshell and the actual order of the five exercises 101 00:06:06,320 --> 00:06:10,760 Speaker 1: is cardio interval, crunch, push up, squat, plank, and we're 102 00:06:10,760 --> 00:06:14,560 Speaker 1: gonna do variations of those that I've done separate podcasts 103 00:06:14,640 --> 00:06:18,920 Speaker 1: on all of those exercises because that's how valuable they are. 104 00:06:19,839 --> 00:06:22,919 Speaker 1: And if you haven't heard those episodes, go back the 105 00:06:23,040 --> 00:06:26,279 Speaker 1: value of the push up, the squat, the plank, and 106 00:06:26,440 --> 00:06:29,920 Speaker 1: so many episodes on core training and crunches and all 107 00:06:29,920 --> 00:06:33,360 Speaker 1: that kind of stuff. So here we go round number one. 108 00:06:33,560 --> 00:06:36,080 Speaker 1: You are going to do jumping jacks for thirty seconds 109 00:06:36,080 --> 00:06:39,320 Speaker 1: to get started. Awesome, warm the body up, burn some calories, 110 00:06:39,320 --> 00:06:41,920 Speaker 1: get the blood flowing. Then you're gonna drop down. You're 111 00:06:41,920 --> 00:06:45,600 Speaker 1: gonna do crunches, regular crunches, hands across your chest or 112 00:06:45,640 --> 00:06:48,320 Speaker 1: behind your head up to you. Then you flip over 113 00:06:48,760 --> 00:06:52,560 Speaker 1: regular push ups on your knees or off your choice. 114 00:06:53,120 --> 00:06:55,960 Speaker 1: Then we're gonna get up. You're gonna do squats, but 115 00:06:56,000 --> 00:06:58,520 Speaker 1: you're gonna do an isometric squat. You're gonna drop down 116 00:06:58,560 --> 00:07:03,080 Speaker 1: into a squat position and you're gonna hold for thirty seconds. Okay, 117 00:07:03,160 --> 00:07:08,880 Speaker 1: isometric exercise, the only isometric in this circuit workout. What's 118 00:07:08,880 --> 00:07:12,720 Speaker 1: got value? Okay? So squat hold for thirty and the 119 00:07:12,760 --> 00:07:18,160 Speaker 1: final exercise of round number one straight arm plank. Okay, 120 00:07:18,200 --> 00:07:21,400 Speaker 1: and there's a method to this madness. There is science 121 00:07:21,440 --> 00:07:24,760 Speaker 1: behind the order and the progression and everything all right, 122 00:07:24,880 --> 00:07:28,280 Speaker 1: And we're gonna get a little bit more difficult with 123 00:07:28,320 --> 00:07:31,960 Speaker 1: each round. So if that round, if that version is 124 00:07:32,040 --> 00:07:34,120 Speaker 1: too difficult, you go back to what you could do 125 00:07:34,400 --> 00:07:37,120 Speaker 1: in the first round, okay, and you build up. It's 126 00:07:37,160 --> 00:07:40,440 Speaker 1: all about getting a little better and building up that 127 00:07:40,760 --> 00:07:43,960 Speaker 1: strength and endurance. Okay, round number two. Instead of jumping 128 00:07:44,040 --> 00:07:47,320 Speaker 1: Jack's were doing skaters, one of my favorite body weight 129 00:07:47,400 --> 00:07:53,200 Speaker 1: exercises for cardio because it's cardio, takes no equipment, and 130 00:07:53,240 --> 00:07:56,560 Speaker 1: you're getting the incredible side to side lateral movement that 131 00:07:56,680 --> 00:07:59,720 Speaker 1: we don't do enough as we age that this is 132 00:07:59,800 --> 00:08:03,640 Speaker 1: one of the best exercises to warm up as we 133 00:08:03,680 --> 00:08:09,280 Speaker 1: get older. For recreational sports tennis pickle ball. Wrote about 134 00:08:09,280 --> 00:08:12,880 Speaker 1: pickle ball yesterday taken off like crazy. I have to 135 00:08:12,920 --> 00:08:15,920 Speaker 1: do an episode on that soon. But yeah, skaters side 136 00:08:15,920 --> 00:08:18,120 Speaker 1: to side lateral ply a metric. You're getting a little 137 00:08:18,160 --> 00:08:20,880 Speaker 1: bit of bounce, really good stuff. There. Thirty seconds of 138 00:08:20,880 --> 00:08:23,120 Speaker 1: that back down for a crunch, but now we're doing 139 00:08:23,120 --> 00:08:25,640 Speaker 1: a reverse crunch, which means just the legs, so you're 140 00:08:25,640 --> 00:08:28,760 Speaker 1: on your back, you're reaching away from your body with 141 00:08:28,800 --> 00:08:32,280 Speaker 1: your feet not full extension. I don't like that. If 142 00:08:32,320 --> 00:08:35,560 Speaker 1: you're super advanced, you could do that. But I get 143 00:08:35,559 --> 00:08:38,880 Speaker 1: what I need while protecting my lower back by reaching 144 00:08:38,880 --> 00:08:41,200 Speaker 1: out just a little bit, engaging the abdominals, and then 145 00:08:41,280 --> 00:08:44,560 Speaker 1: driving those knees back towards my chest. Reverse crunches. Just 146 00:08:44,679 --> 00:08:48,120 Speaker 1: the legs thirty seconds back over for push ups. Now, 147 00:08:48,160 --> 00:08:49,959 Speaker 1: every time you do a push up, you're gonna raise 148 00:08:50,120 --> 00:08:52,080 Speaker 1: a leg and then you're gonna alternate that. So you 149 00:08:52,120 --> 00:08:54,240 Speaker 1: go down with the right leg in the air, come 150 00:08:54,240 --> 00:08:56,280 Speaker 1: back up, you go down with the left leg in 151 00:08:56,280 --> 00:08:58,679 Speaker 1: the air. If that's too challenging, go back to what 152 00:08:58,720 --> 00:09:01,440 Speaker 1: you could do during round number one for push ups. 153 00:09:01,720 --> 00:09:05,480 Speaker 1: Then we go to regular body weight squats. Okay, squats 154 00:09:05,480 --> 00:09:07,800 Speaker 1: are not bad for you. Bad squats are bad for you. 155 00:09:07,840 --> 00:09:10,199 Speaker 1: And that's also one of the reasons we're doing all 156 00:09:10,280 --> 00:09:15,079 Speaker 1: these variations. It's just slowly build up that strength, okay, 157 00:09:15,320 --> 00:09:19,800 Speaker 1: and those muscles that are so important. Planks, we are 158 00:09:19,840 --> 00:09:22,280 Speaker 1: now gonna hold that straight arm plank, but a little 159 00:09:22,280 --> 00:09:25,640 Speaker 1: bit more difficult, we're gonna do alternating shoulder touches. So 160 00:09:25,760 --> 00:09:29,320 Speaker 1: straight arm plank, just touch that left shoulder, touch the 161 00:09:29,400 --> 00:09:33,800 Speaker 1: right shoulder and alternate a little bit more unstable, a 162 00:09:33,920 --> 00:09:38,080 Speaker 1: little bit more core engagement, and just variation. Now round 163 00:09:38,320 --> 00:09:42,840 Speaker 1: number three, yes, three mountain climbers, one of my favorites. 164 00:09:42,880 --> 00:09:45,520 Speaker 1: So you're gonna push up position and you're just alternating 165 00:09:45,600 --> 00:09:48,480 Speaker 1: driving those knees towards your chest. So holding that push 166 00:09:48,559 --> 00:09:52,240 Speaker 1: up or plank position and alternating driving the knees cardio 167 00:09:52,400 --> 00:09:55,080 Speaker 1: lower body. You're getting some abs there as well. Then 168 00:09:55,080 --> 00:09:58,360 Speaker 1: you're gonna flip over and do crunches double crunch. So 169 00:09:58,360 --> 00:10:01,240 Speaker 1: now you're gonna take that regular crime and the reverse crunch. 170 00:10:01,320 --> 00:10:03,839 Speaker 1: You put them together, so the upper body comes up 171 00:10:03,880 --> 00:10:06,960 Speaker 1: as the knees go towards your chest, and then you 172 00:10:07,040 --> 00:10:10,679 Speaker 1: extend out and continue. All right, push ups, Spider Man 173 00:10:10,760 --> 00:10:13,000 Speaker 1: push ups. Tom Holland has to throw in Spider Man 174 00:10:13,040 --> 00:10:15,280 Speaker 1: push ups. Some of you will get that, many of 175 00:10:15,320 --> 00:10:19,040 Speaker 1: you will not. Uh So, as you go down for 176 00:10:19,080 --> 00:10:22,800 Speaker 1: a push up right knee towards the right elbow, come 177 00:10:22,840 --> 00:10:26,240 Speaker 1: back up left knee towards the left elbow for the 178 00:10:26,280 --> 00:10:29,000 Speaker 1: next one, and you alternate back and forth. Super challenging 179 00:10:29,040 --> 00:10:32,360 Speaker 1: for many. Do what you can do. All right squats. 180 00:10:32,440 --> 00:10:34,560 Speaker 1: Now we're gonna throw in a little bit of a pop, 181 00:10:34,600 --> 00:10:37,679 Speaker 1: so you're gonna jump down and then a little jump, 182 00:10:37,760 --> 00:10:42,520 Speaker 1: a little bit of air. Super important plyometrics, keeping those 183 00:10:42,559 --> 00:10:46,200 Speaker 1: fast twitch muscle fibers going, especially as we age, all right, 184 00:10:46,520 --> 00:10:48,680 Speaker 1: and then we finish up with a side plank to 185 00:10:48,720 --> 00:10:51,840 Speaker 1: the right. Alright, So a side plank. You can either 186 00:10:51,880 --> 00:10:54,160 Speaker 1: go bent arm. I do it bent arm in the video, 187 00:10:54,440 --> 00:10:56,360 Speaker 1: or you can go straight arm. And there's a couple 188 00:10:56,400 --> 00:10:58,480 Speaker 1: of variations there that I show in the video. But 189 00:10:58,960 --> 00:11:01,440 Speaker 1: the gist is a side plank. You're gonna work the 190 00:11:01,520 --> 00:11:07,440 Speaker 1: side of your abdominals. Zero obliques for that movement. Final round, Okay, 191 00:11:07,480 --> 00:11:10,400 Speaker 1: final round. My least favorite exercise the burbie. Some of 192 00:11:10,400 --> 00:11:13,360 Speaker 1: you love it. It's challenging and that's why many of 193 00:11:13,440 --> 00:11:16,480 Speaker 1: us dislike it. So that's our final thirty second cardio 194 00:11:16,480 --> 00:11:20,120 Speaker 1: interval that we're gonna flip overd Bicycle crunches. One of 195 00:11:20,160 --> 00:11:23,360 Speaker 1: my favorite exercises because it is one of the most 196 00:11:23,920 --> 00:11:28,280 Speaker 1: tested when it comes to abdominal exercises, and it's super 197 00:11:28,280 --> 00:11:31,240 Speaker 1: effective because it takes all of the exercises we just 198 00:11:31,280 --> 00:11:35,360 Speaker 1: didn't put them together. Right. You're getting all three regions 199 00:11:35,400 --> 00:11:39,520 Speaker 1: of your abdominals that you're trying to target. We want 200 00:11:39,559 --> 00:11:42,000 Speaker 1: to say target or just activate is the word I'm 201 00:11:42,000 --> 00:11:45,920 Speaker 1: looking for. Can't spot reduce, so great, super effective exercise, 202 00:11:45,960 --> 00:11:48,400 Speaker 1: perfect one to end up on. Then we flip over 203 00:11:48,440 --> 00:11:50,720 Speaker 1: for our final set of push ups. This is really 204 00:11:50,760 --> 00:11:53,000 Speaker 1: fun and when you watch the video. If you watch 205 00:11:53,040 --> 00:11:55,480 Speaker 1: the video, I think I do three reps so as 206 00:11:55,520 --> 00:11:58,040 Speaker 1: slowly as you can go. Basically, try to do two 207 00:11:58,160 --> 00:12:02,400 Speaker 1: or three or four reps within that thirty seconds. And 208 00:12:02,520 --> 00:12:06,160 Speaker 1: what we're accentuating is the decent the down phase. You 209 00:12:06,200 --> 00:12:09,840 Speaker 1: go down five six seven eight seconds, come up on 210 00:12:09,840 --> 00:12:13,200 Speaker 1: one or two, go down five six seven eight seconds, 211 00:12:13,240 --> 00:12:15,920 Speaker 1: come up one or two. Did a whole podcast on 212 00:12:16,120 --> 00:12:20,520 Speaker 1: just that the ten second push up? Alright. Final two exercises. 213 00:12:21,000 --> 00:12:24,040 Speaker 1: Second oh last are squats, but a side pop squat, 214 00:12:24,200 --> 00:12:26,680 Speaker 1: So you're gonna jump out to the side and down 215 00:12:27,000 --> 00:12:29,640 Speaker 1: into a squat position, and then you're gonna pop back up, 216 00:12:29,720 --> 00:12:31,920 Speaker 1: jump back up, and the legs are gonna come in 217 00:12:32,000 --> 00:12:34,680 Speaker 1: a little tough to describe. If you watch the video, 218 00:12:34,800 --> 00:12:37,520 Speaker 1: it will show you how it's done. So you're basically 219 00:12:37,600 --> 00:12:41,160 Speaker 1: jumping out and down, so a nice wide squad position, 220 00:12:41,720 --> 00:12:44,200 Speaker 1: and then you're jumping back up and your legs are 221 00:12:44,200 --> 00:12:47,559 Speaker 1: gonna go back to shoulder with a part. Final plank 222 00:12:47,800 --> 00:12:51,400 Speaker 1: is the opposite side plank, So side plank to the left. 223 00:12:51,720 --> 00:12:57,480 Speaker 1: Thirty seconds and you're done. Okay, people, ten minute full 224 00:12:57,480 --> 00:13:01,960 Speaker 1: body body weight blast workout. It matters. And I did 225 00:13:02,000 --> 00:13:06,839 Speaker 1: this one today and when I was done, I felt energized. 226 00:13:07,160 --> 00:13:09,880 Speaker 1: Every time I do it workout like this, it reminds 227 00:13:09,880 --> 00:13:11,600 Speaker 1: me that I need to do more workouts like this. 228 00:13:11,840 --> 00:13:15,360 Speaker 1: I do so many different workouts, but even I at 229 00:13:15,440 --> 00:13:19,520 Speaker 1: fifty two, I'm finding I enjoy these more. I need 230 00:13:19,559 --> 00:13:22,040 Speaker 1: them more. And yeah, I did longer workouts when I 231 00:13:22,040 --> 00:13:25,040 Speaker 1: was younger. I wasn't a gym doing longer workouts and 232 00:13:25,160 --> 00:13:27,760 Speaker 1: the bodybuilding all that kind of stuff. But we need 233 00:13:27,800 --> 00:13:29,520 Speaker 1: to change as we age and we need to mix 234 00:13:29,559 --> 00:13:31,840 Speaker 1: it up. And there is no one way, there is 235 00:13:31,880 --> 00:13:36,040 Speaker 1: no best way. There is your way based on what 236 00:13:36,120 --> 00:13:38,719 Speaker 1: you enjoy, and we need to mix it up. So 237 00:13:38,920 --> 00:13:42,240 Speaker 1: you have another workout for your exercise arsenal as I 238 00:13:42,280 --> 00:13:45,960 Speaker 1: like to call it. And again, if you want to 239 00:13:46,000 --> 00:13:48,160 Speaker 1: see it in action, do it with me. Just go 240 00:13:48,280 --> 00:13:51,240 Speaker 1: to tom h Fit my Instagram account and it is 241 00:13:51,360 --> 00:13:54,080 Speaker 1: posted there. Let me know what you think, let me 242 00:13:54,160 --> 00:13:57,480 Speaker 1: know how do you feel, and listen if you want 243 00:13:57,520 --> 00:14:01,559 Speaker 1: to do more, do two rounds, do rerounds. You can 244 00:14:01,640 --> 00:14:03,760 Speaker 1: make it a twenty or thirty, but you don't have to. 245 00:14:04,679 --> 00:14:09,440 Speaker 1: But as that study showed, ten minutes is awesome. Twenty 246 00:14:09,440 --> 00:14:11,960 Speaker 1: minutes can be better, thirty minutes can be better, but 247 00:14:12,040 --> 00:14:15,520 Speaker 1: we don't not do it because we don't have twenty 248 00:14:15,559 --> 00:14:19,120 Speaker 1: minutes or thirty minutes. I finished my ten minute workout, 249 00:14:19,920 --> 00:14:23,640 Speaker 1: this specific one, and it felt awesome. All right, that's it. 250 00:14:23,760 --> 00:14:25,960 Speaker 1: Fit tip. You want to reach out Tom h Fit, 251 00:14:26,080 --> 00:14:29,320 Speaker 1: Instagram and Twitter, Tom h Fit, you go to Fitness 252 00:14:29,400 --> 00:14:31,800 Speaker 1: disrupted dot com as well email me through the site. 253 00:14:32,560 --> 00:14:34,640 Speaker 1: As I said, the micro Workout Plan is my most 254 00:14:34,680 --> 00:14:36,880 Speaker 1: recent book. If you have more workouts just like this, 255 00:14:36,960 --> 00:14:38,920 Speaker 1: and a lot more of science and all that kind 256 00:14:38,960 --> 00:14:42,360 Speaker 1: of stuff, my philosophy it's there. Thank you for listening people. 257 00:14:43,200 --> 00:14:46,040 Speaker 1: I'm gonna keep giving you all of this different information, 258 00:14:46,080 --> 00:14:50,240 Speaker 1: the interviews, the studies, the workouts so that you can 259 00:14:51,160 --> 00:14:55,320 Speaker 1: live your best life. Because there are three things we 260 00:14:55,360 --> 00:14:58,640 Speaker 1: all control. Once we move what we put into our 261 00:14:58,680 --> 00:15:03,840 Speaker 1: mouths and our attitudes. That's awesome. I am Tom Holland 262 00:15:04,000 --> 00:15:13,640 Speaker 1: this is Fitness Disruptly believe in yourself. Fitness Disrupted is 263 00:15:13,680 --> 00:15:16,960 Speaker 1: a production of I heart Radio. For more podcasts from 264 00:15:16,960 --> 00:15:20,720 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 265 00:15:20,880 --> 00:15:23,120 Speaker 1: or wherever you listen to your favorite shows.