1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,160 --> 00:00:14,320 Speaker 1: I am Tom Holland and this is Fitness Disrupted all right. 3 00:00:14,400 --> 00:00:16,840 Speaker 1: So for those of you who are just like Tom, 4 00:00:16,880 --> 00:00:18,680 Speaker 1: tell me what to do, tell me what to do. 5 00:00:18,720 --> 00:00:23,840 Speaker 1: This is your prescriptive show. This is pretty much prescriptive. 6 00:00:24,239 --> 00:00:28,280 Speaker 1: I'll talk, you know, briefly about some of the concepts 7 00:00:28,320 --> 00:00:30,680 Speaker 1: that go with it, but this is about tell me 8 00:00:30,720 --> 00:00:32,519 Speaker 1: what to do, tell me what to do. I have 9 00:00:32,600 --> 00:00:35,360 Speaker 1: the equipment, and I want to know what to do, 10 00:00:36,040 --> 00:00:40,080 Speaker 1: and that is so often what people are looking for. 11 00:00:40,440 --> 00:00:43,800 Speaker 1: Right you have the cardio, you have the strength, but 12 00:00:43,840 --> 00:00:46,680 Speaker 1: you want to maximize your time. You want to maximize 13 00:00:46,680 --> 00:00:49,839 Speaker 1: your results, and hopefully, if you listen to my podcast, 14 00:00:49,920 --> 00:00:54,120 Speaker 1: you also want to minimize your likelihood of injury. So 15 00:00:54,160 --> 00:00:56,880 Speaker 1: that's what prescriptive is. You know, when I write my 16 00:00:57,000 --> 00:01:00,760 Speaker 1: prescriptive books, like the most recent Mike A Workout Plane, 17 00:01:00,800 --> 00:01:04,440 Speaker 1: it's got things for you to follow, programs to follow, 18 00:01:05,200 --> 00:01:08,960 Speaker 1: and that is so helpful. You know, I've been screaming 19 00:01:09,000 --> 00:01:12,560 Speaker 1: this from the rooftops for years to the fitness companies 20 00:01:12,600 --> 00:01:16,000 Speaker 1: I've worked with. People want to be told what to do. 21 00:01:16,280 --> 00:01:17,760 Speaker 1: I have that plan to follow to wake up in 22 00:01:17,800 --> 00:01:21,360 Speaker 1: the morning, go okay, here's here's my workout routine. You know, 23 00:01:21,480 --> 00:01:24,320 Speaker 1: that's why P ninet X and so many of those 24 00:01:24,319 --> 00:01:31,040 Speaker 1: programs were so popular. Wasn't rocket science. People were starving 25 00:01:31,319 --> 00:01:36,440 Speaker 1: for plans, starving for programs, and still are still are. 26 00:01:37,319 --> 00:01:42,480 Speaker 1: I'd argue, you know, there's still a huge market for 27 00:01:43,120 --> 00:01:46,880 Speaker 1: those type of programs done well with good people leading 28 00:01:46,880 --> 00:01:51,320 Speaker 1: those programs. You know, I did one myself, Supreme ninety day, 29 00:01:51,600 --> 00:01:57,720 Speaker 1: and those plans we're so helpful to so many people 30 00:01:58,680 --> 00:02:02,280 Speaker 1: because you woke up and you had a plan to follow, 31 00:02:02,760 --> 00:02:06,320 Speaker 1: and not just that, not just the hey, you know, 32 00:02:06,520 --> 00:02:10,520 Speaker 1: I trust this person, I enjoy this workout, but there's 33 00:02:10,520 --> 00:02:16,280 Speaker 1: a sense of completion. That is what I have realized 34 00:02:16,320 --> 00:02:19,320 Speaker 1: from coaching people over the years and having a coach 35 00:02:19,360 --> 00:02:22,760 Speaker 1: myself many years ago, Troy Jacobson, whom I interviewed here 36 00:02:22,760 --> 00:02:25,480 Speaker 1: on the show, and you know, learned from and modeled 37 00:02:25,520 --> 00:02:29,600 Speaker 1: so much of my career after I knew that when 38 00:02:29,639 --> 00:02:31,880 Speaker 1: I woke up in the morning, and this was way 39 00:02:31,919 --> 00:02:34,600 Speaker 1: back when you know, we were we were just using email, 40 00:02:34,680 --> 00:02:37,840 Speaker 1: and you know, this is like mid nineties, late nineties, 41 00:02:38,880 --> 00:02:40,960 Speaker 1: but it was very basic outline of what I needed 42 00:02:41,000 --> 00:02:45,000 Speaker 1: to do that day and that was so helpful, and 43 00:02:45,080 --> 00:02:48,960 Speaker 1: it's so helpful for so many of you. And one 44 00:02:48,960 --> 00:02:50,840 Speaker 1: of the main reasons is because you feel like you 45 00:02:51,440 --> 00:02:55,400 Speaker 1: finished something. You completed something when you just have a 46 00:02:55,440 --> 00:02:58,799 Speaker 1: treadmill in front of you, you go, what do I do? 47 00:02:58,880 --> 00:03:02,400 Speaker 1: How long do I do it for? And so real simple. 48 00:03:02,480 --> 00:03:06,320 Speaker 1: Today's show is going to be an hour long at 49 00:03:06,400 --> 00:03:10,880 Speaker 1: home workout routine. Now this routine and I will give 50 00:03:10,880 --> 00:03:17,320 Speaker 1: you many and have already in different podcasts, but this 51 00:03:17,360 --> 00:03:19,680 Speaker 1: is going to be one that you will need a 52 00:03:19,720 --> 00:03:23,120 Speaker 1: set of dumbells and some type of cardio that's it, 53 00:03:23,360 --> 00:03:26,000 Speaker 1: some type of piece of cardio. It could be a bike, 54 00:03:26,120 --> 00:03:33,160 Speaker 1: a treadmill and elliptical grower, something where you can push 55 00:03:33,160 --> 00:03:39,280 Speaker 1: yourself and do some intervals. And I'm structuring the cardio 56 00:03:39,560 --> 00:03:46,080 Speaker 1: portion of this in that way and that framework again 57 00:03:46,280 --> 00:03:50,720 Speaker 1: simple yet super effective. So that's what this show is about. 58 00:03:51,120 --> 00:03:52,640 Speaker 1: If you have a set of dumbells at home, or 59 00:03:52,640 --> 00:03:54,800 Speaker 1: maybe two kettle bells, you need two weights or a 60 00:03:54,840 --> 00:03:58,960 Speaker 1: set of weights and some type of cardio machine, then 61 00:03:59,000 --> 00:04:02,200 Speaker 1: the shows for you. And this is just one of 62 00:04:02,680 --> 00:04:06,040 Speaker 1: a whole arsenal of workouts that I will give you 63 00:04:06,920 --> 00:04:09,320 Speaker 1: and that you should have in your repertoire. There's no 64 00:04:09,400 --> 00:04:12,280 Speaker 1: one way. So some of you are gonna, you know, 65 00:04:12,760 --> 00:04:17,720 Speaker 1: say too easy, too hard. No it's not. It's modified 66 00:04:17,720 --> 00:04:22,720 Speaker 1: to you, and it's variation, variation, variation. So unless you've 67 00:04:22,760 --> 00:04:26,440 Speaker 1: done this very routine, and even if you have, there's 68 00:04:26,440 --> 00:04:30,919 Speaker 1: still benefit. You want as many options as possible in 69 00:04:30,960 --> 00:04:35,480 Speaker 1: your routine, in your repertoire, based on your goals, your 70 00:04:35,520 --> 00:04:38,120 Speaker 1: fitness level, the time you have to exercise. Are you 71 00:04:38,160 --> 00:04:39,640 Speaker 1: going to the gym? Are you doing it at home? 72 00:04:42,440 --> 00:04:45,080 Speaker 1: And you want to mix it up? All? Right? Enough, 73 00:04:45,400 --> 00:04:47,000 Speaker 1: quick break when we come back, and then get right 74 00:04:47,040 --> 00:04:49,520 Speaker 1: into it. The power hour at home workout will be 75 00:04:49,600 --> 00:05:05,000 Speaker 1: right back. We are back, and yes, as I record this, 76 00:05:05,160 --> 00:05:13,160 Speaker 1: we are deep into the at home workout. Just craziness, craziness, 77 00:05:14,640 --> 00:05:18,200 Speaker 1: keep talking about it in the pandemic. Force people to 78 00:05:18,279 --> 00:05:20,400 Speaker 1: figure it out at home. So for those of you 79 00:05:20,720 --> 00:05:23,479 Speaker 1: who are exercising at home, you could do this at 80 00:05:23,520 --> 00:05:26,240 Speaker 1: the gym, But I hesitate to throw that out to 81 00:05:26,279 --> 00:05:29,359 Speaker 1: you because, as I've said many times before, when you 82 00:05:29,400 --> 00:05:31,919 Speaker 1: go to the gym, I would rather you use the 83 00:05:31,960 --> 00:05:37,000 Speaker 1: equipment that's there, different equipment. So you absolutely could do 84 00:05:37,040 --> 00:05:40,279 Speaker 1: this at the gym if you wanted to, But I 85 00:05:40,279 --> 00:05:44,839 Speaker 1: am structuring it for the home environment for those people 86 00:05:44,880 --> 00:05:47,760 Speaker 1: who have As I say, every home gym should have 87 00:05:47,839 --> 00:05:53,400 Speaker 1: two things, ideally cardio option and strength option. And you 88 00:05:53,400 --> 00:05:56,400 Speaker 1: can start out with straight body weight. Say I don't 89 00:05:56,440 --> 00:06:00,400 Speaker 1: have you know the space or the money to in vest. 90 00:06:00,920 --> 00:06:04,039 Speaker 1: You just need your body to get started and then 91 00:06:04,080 --> 00:06:07,520 Speaker 1: you slowly add to it. You get your dumbbells, a 92 00:06:07,520 --> 00:06:11,240 Speaker 1: couple of sets of dumbbells, or ideally the selectorized dumbells. Right, 93 00:06:11,320 --> 00:06:14,120 Speaker 1: just did a whole podcast on dumbells one oh one 94 00:06:14,640 --> 00:06:19,839 Speaker 1: and one of the best, simplest, most space efficient and 95 00:06:19,920 --> 00:06:24,120 Speaker 1: you know efficiency as as far as money goes. Our 96 00:06:24,160 --> 00:06:27,760 Speaker 1: selectorized dumbells, dumbbells that are one set which you can 97 00:06:27,800 --> 00:06:31,039 Speaker 1: turn a dial or a handle and get different weights 98 00:06:31,040 --> 00:06:34,480 Speaker 1: out of them. And so you may have barbells, you 99 00:06:34,520 --> 00:06:37,240 Speaker 1: may have two kettlebells, all those kind of things. But 100 00:06:37,320 --> 00:06:40,760 Speaker 1: ideally you have strength of cardio. You need to build muscle, 101 00:06:41,000 --> 00:06:43,520 Speaker 1: and you need to work that muscle that is your 102 00:06:43,560 --> 00:06:50,440 Speaker 1: heart burn calories, build metabolically active muscle, functional strength, all 103 00:06:50,480 --> 00:06:54,080 Speaker 1: those things. Okay, so you know it's all about the 104 00:06:54,120 --> 00:06:56,359 Speaker 1: home workouts now. And I'm and I'm so excited to 105 00:06:56,400 --> 00:07:02,400 Speaker 1: see that, especially after so many years of preaching. Now 106 00:07:02,520 --> 00:07:04,320 Speaker 1: you may say, Tom, I've listened to so many of 107 00:07:04,360 --> 00:07:08,320 Speaker 1: your podcasts already, and I maybe you even have my book, 108 00:07:08,360 --> 00:07:10,920 Speaker 1: The micro Workout Plan, And what do I preach that 109 00:07:10,960 --> 00:07:12,840 Speaker 1: you don't have to do an hour and you don't. 110 00:07:13,800 --> 00:07:16,520 Speaker 1: I will always preface because I know the arguments that 111 00:07:16,560 --> 00:07:19,600 Speaker 1: are gonna come at me. But just because I talk 112 00:07:19,640 --> 00:07:23,280 Speaker 1: about micro workouts doesn't mean that I don't occasionally work 113 00:07:23,320 --> 00:07:27,160 Speaker 1: out for longer. But I'm also gonna give you a 114 00:07:27,160 --> 00:07:28,600 Speaker 1: way to break this one down. If you don't want 115 00:07:28,640 --> 00:07:30,760 Speaker 1: to do it in a full hour, I'll give you 116 00:07:30,800 --> 00:07:33,480 Speaker 1: that option. But there are times where you go, I 117 00:07:33,520 --> 00:07:35,680 Speaker 1: got an hour, and so I'm just gonna give you 118 00:07:35,720 --> 00:07:39,840 Speaker 1: one super efficient, super effective way to structure that hour 119 00:07:40,520 --> 00:07:44,200 Speaker 1: that you can do at home with those two different 120 00:07:44,400 --> 00:07:49,840 Speaker 1: pieces of exercise equipment. Strengthen cardio. Okay, that's all you need. 121 00:07:50,920 --> 00:07:53,040 Speaker 1: And I'm tying in as I said at the Start 122 00:07:53,720 --> 00:07:57,080 Speaker 1: prior podcast where we talk about interval training and the 123 00:07:57,120 --> 00:08:01,680 Speaker 1: power of interval training and circuit training, I'm gonna give 124 00:08:01,680 --> 00:08:05,760 Speaker 1: you a circuit for strength, just one of the best 125 00:08:05,760 --> 00:08:11,880 Speaker 1: ways two again maximize your time and maximize your results. 126 00:08:11,880 --> 00:08:14,320 Speaker 1: All right, So let's just get right to it. Twenty 127 00:08:14,400 --> 00:08:17,640 Speaker 1: five minutes you're gonna do cardio, five minutes of cardio, 128 00:08:18,120 --> 00:08:23,280 Speaker 1: thirty minutes you're gonna do strength five minutes. Even I 129 00:08:23,360 --> 00:08:26,400 Speaker 1: cringe when I have to do this, but we all do. 130 00:08:26,600 --> 00:08:30,840 Speaker 1: Some people like it more than others. But stretch an hour. 131 00:08:31,000 --> 00:08:33,520 Speaker 1: There you go. Twenty five minutes, we're gonna do cardio. 132 00:08:33,559 --> 00:08:37,280 Speaker 1: I'm gonna get specific. Twenty five minutes of cardio, thirty 133 00:08:37,320 --> 00:08:40,719 Speaker 1: minutes of strength training, five minutes of stretching at the end. 134 00:08:40,840 --> 00:08:44,560 Speaker 1: Now I'm gonna start by saying, don't care what order 135 00:08:44,760 --> 00:08:47,360 Speaker 1: you do this in other than the stretch. So, in 136 00:08:47,400 --> 00:08:48,920 Speaker 1: other words, you can do your cardio first, you can 137 00:08:48,960 --> 00:08:53,559 Speaker 1: do your strength first, and ideally, ideally I would want 138 00:08:53,600 --> 00:08:57,680 Speaker 1: you to mix it up sometimes some days, depending on 139 00:08:57,720 --> 00:09:03,160 Speaker 1: your mood. Essentially you pick one or the other, cardio 140 00:09:03,240 --> 00:09:05,800 Speaker 1: first or strength first. You may also be someone like 141 00:09:05,840 --> 00:09:09,400 Speaker 1: me who I sweat, as I've talked about uh many 142 00:09:09,440 --> 00:09:15,880 Speaker 1: prior podcasts like crazy, So oftentimes you know, I'm gonna 143 00:09:16,080 --> 00:09:20,080 Speaker 1: probably choose strength first just because I'll be dripping wet 144 00:09:20,520 --> 00:09:24,560 Speaker 1: from the cardio session. But I also swell like crazy 145 00:09:24,800 --> 00:09:28,400 Speaker 1: during strength. So my point is your choice, mix it up. 146 00:09:29,080 --> 00:09:32,120 Speaker 1: I've done those shows, talked about what you did you 147 00:09:32,360 --> 00:09:34,800 Speaker 1: do first strength or cardio, and at the end of 148 00:09:34,840 --> 00:09:37,000 Speaker 1: the day, unless you're trying to set a pr for 149 00:09:37,120 --> 00:09:42,000 Speaker 1: strength or you know, bench press things like that, it 150 00:09:42,040 --> 00:09:44,560 Speaker 1: doesn't matter. Yes, you're gonna be tired if you do 151 00:09:44,600 --> 00:09:47,200 Speaker 1: your cardio first when you get to your weights and 152 00:09:47,440 --> 00:09:52,960 Speaker 1: vice versa. But that difference, that variation in and of 153 00:09:53,000 --> 00:09:56,360 Speaker 1: itself is valuable and we'll help you continue to see results. 154 00:09:57,000 --> 00:09:59,600 Speaker 1: So it's great to mix it up up to you. 155 00:10:00,760 --> 00:10:02,840 Speaker 1: So let's talk about the cardio. As I said at 156 00:10:02,840 --> 00:10:07,200 Speaker 1: the beginning, this show is based on the fact that 157 00:10:07,240 --> 00:10:10,680 Speaker 1: you do have, you know, an option for cardio in 158 00:10:10,679 --> 00:10:13,520 Speaker 1: your home gym, So up to you, whatever you have 159 00:10:13,679 --> 00:10:16,600 Speaker 1: at home. It can be a treadmill, a rower, an elliptical, 160 00:10:17,559 --> 00:10:20,320 Speaker 1: a piece of cardio that you can go faster on, 161 00:10:20,679 --> 00:10:27,880 Speaker 1: slow down, maybe increased resistance and or incline. Okay, And 162 00:10:27,920 --> 00:10:33,920 Speaker 1: what you're going to do is minutes with a great basic, 163 00:10:34,120 --> 00:10:38,040 Speaker 1: super effective framework. Three minute warm up, three minute warm up, 164 00:10:38,679 --> 00:10:41,400 Speaker 1: nice and easy. So if you're on that stationary bike, 165 00:10:42,240 --> 00:10:48,520 Speaker 1: minimum resistance, nice and easy, just getting that heart and 166 00:10:48,600 --> 00:10:54,199 Speaker 1: the body and the blood flowing warmed up. Same thing, treadmill, 167 00:10:54,280 --> 00:10:59,520 Speaker 1: you might walk, jog slowly, rower nice and easy, elliptical, 168 00:10:59,600 --> 00:11:03,880 Speaker 1: same thing, three minutes, nice and easy. Then you're gonna 169 00:11:03,880 --> 00:11:05,760 Speaker 1: get right into it. Now. I know that's a quick 170 00:11:05,760 --> 00:11:09,760 Speaker 1: warm up. You know, I'd prefer a little bit longer, 171 00:11:09,840 --> 00:11:12,760 Speaker 1: especially with intervals. But you're also going to do these 172 00:11:12,760 --> 00:11:18,440 Speaker 1: intervals progressively. Ideally, so after that easy three minute warm 173 00:11:18,480 --> 00:11:20,880 Speaker 1: up and on a scale of one to ten, you're 174 00:11:20,880 --> 00:11:23,880 Speaker 1: like get a three or four intensity tend being super hard. 175 00:11:25,400 --> 00:11:28,920 Speaker 1: Don't go too hard to too soon because it's coming quickly. 176 00:11:29,120 --> 00:11:33,680 Speaker 1: Because after that three minute warm up, you're going to 177 00:11:33,760 --> 00:11:39,600 Speaker 1: do ten by one minute intervals at one minute rest. Now, 178 00:11:40,800 --> 00:11:43,640 Speaker 1: that is not a lot of rest. A wonder one 179 00:11:43,720 --> 00:11:47,880 Speaker 1: ratio of intervals, as I've said many times before, that's challenging. 180 00:11:48,760 --> 00:11:52,880 Speaker 1: One to two, one to three generally where many people 181 00:11:52,960 --> 00:11:55,440 Speaker 1: start and many people stay. In other words, you do 182 00:11:55,480 --> 00:11:58,240 Speaker 1: a hard minute and then two to three recovery. But 183 00:11:58,320 --> 00:12:01,080 Speaker 1: we're maximizing time. We got twenty minutes to do cardio. 184 00:12:02,640 --> 00:12:06,240 Speaker 1: So on a scale of one to ten, for that 185 00:12:06,679 --> 00:12:09,520 Speaker 1: minute hard interval, I want you at eight to nine, 186 00:12:10,520 --> 00:12:15,520 Speaker 1: eight to nine and ideally, since you're doing ten, that's 187 00:12:15,520 --> 00:12:21,120 Speaker 1: a lot, but it's short sixty seconds, but you'll see 188 00:12:21,160 --> 00:12:24,920 Speaker 1: sixty seconds when you push it. It feels a heck 189 00:12:24,920 --> 00:12:28,920 Speaker 1: of a lot longer than you think it should. But 190 00:12:29,000 --> 00:12:31,000 Speaker 1: you may do the first three or four at an eight, 191 00:12:31,800 --> 00:12:34,720 Speaker 1: the middle three or four at a nine, and the 192 00:12:34,800 --> 00:12:38,840 Speaker 1: last few at a ten, and it's hard to do that. 193 00:12:39,559 --> 00:12:42,640 Speaker 1: It's hard to to pace yourself that way. You never 194 00:12:42,679 --> 00:12:45,880 Speaker 1: know quite what you have and failures okay, and you'll 195 00:12:45,960 --> 00:12:48,880 Speaker 1: learn over time. And some days you have more energy, 196 00:12:49,040 --> 00:12:52,200 Speaker 1: some days you have more just you know, ability, a 197 00:12:52,200 --> 00:12:56,559 Speaker 1: greater ability to push. So don't worry if you if 198 00:12:56,559 --> 00:12:58,559 Speaker 1: you blow up early, but try to learn from that. 199 00:12:59,520 --> 00:13:02,559 Speaker 1: But the whose ten intervals are hard is my point. 200 00:13:02,679 --> 00:13:06,520 Speaker 1: And again listen to the interval training podcast I've done, 201 00:13:06,920 --> 00:13:09,720 Speaker 1: especially the one with Dr Michelle Olsen if you haven't. 202 00:13:10,240 --> 00:13:12,839 Speaker 1: I want hard to be hard and easy to be easy. 203 00:13:12,960 --> 00:13:16,200 Speaker 1: So eight nine for the vast majority of those on 204 00:13:16,240 --> 00:13:18,920 Speaker 1: a scale one to ten, and then the recoveries three 205 00:13:18,920 --> 00:13:24,920 Speaker 1: to four super easy. You're staying out of that gray zone. 206 00:13:26,600 --> 00:13:29,800 Speaker 1: That gray zone. It's not too hard, not too easy. 207 00:13:29,920 --> 00:13:33,160 Speaker 1: There is benefit there, but that's not what this workouts 208 00:13:33,160 --> 00:13:36,440 Speaker 1: about and you want to mix up those intensities in 209 00:13:36,480 --> 00:13:39,600 Speaker 1: different workouts as well, as I talk about frequently. So 210 00:13:39,720 --> 00:13:43,080 Speaker 1: three minute warm up, then boom, sixty seconds, push it 211 00:13:43,200 --> 00:13:46,520 Speaker 1: eight out of ten, recover for a minute, repeat that 212 00:13:46,679 --> 00:13:53,760 Speaker 1: ten times. I love this twenty five minute workout. And 213 00:13:53,800 --> 00:13:56,559 Speaker 1: when the intervals are over, you got what two minutes left? 214 00:13:56,880 --> 00:13:59,680 Speaker 1: And again I'd rather you had more, we had more 215 00:13:59,679 --> 00:14:04,400 Speaker 1: time to cool down, but super easy. Two minutes. Let 216 00:14:04,400 --> 00:14:08,600 Speaker 1: that heart rate come down, And there's a fun little 217 00:14:09,080 --> 00:14:14,080 Speaker 1: metric to start to monitor. One of the greatest signs 218 00:14:14,880 --> 00:14:18,040 Speaker 1: that you are getting fitter. A sign of your fitness 219 00:14:18,080 --> 00:14:20,880 Speaker 1: is how fast your heart rate comes down. So in 220 00:14:20,960 --> 00:14:24,120 Speaker 1: two minutes you can start to monitor when you do 221 00:14:24,200 --> 00:14:27,560 Speaker 1: this workout over and over, how quickly that heart rate 222 00:14:27,560 --> 00:14:33,760 Speaker 1: comes down. So there you go. Doesn't matter what type 223 00:14:33,800 --> 00:14:36,480 Speaker 1: of cardio you're doing. So if you're on a treadmill, 224 00:14:37,000 --> 00:14:39,720 Speaker 1: you may just increase the speed. So go fast for 225 00:14:39,760 --> 00:14:44,480 Speaker 1: that sixty seconds and then walk or jogs super easy. 226 00:14:44,640 --> 00:14:50,440 Speaker 1: I walk, I walk, and then I sprint, and then 227 00:14:50,440 --> 00:14:52,400 Speaker 1: I walk and then I sprint. What I don't want 228 00:14:52,440 --> 00:14:55,040 Speaker 1: you to do. That's what I used to watch on 229 00:14:55,160 --> 00:14:57,600 Speaker 1: the Biggest Loser, where they would have and I see 230 00:14:57,640 --> 00:14:59,600 Speaker 1: people do this at the gym. They stepped to either 231 00:14:59,640 --> 00:15:03,680 Speaker 1: side and just stop. You never want to stop that 232 00:15:03,840 --> 00:15:07,440 Speaker 1: suddenly after pushing your body that hard, that's where you faint. 233 00:15:08,720 --> 00:15:11,280 Speaker 1: You need to keep moving. You don't want that blood 234 00:15:11,360 --> 00:15:15,440 Speaker 1: pool in a way that can literally knock you out. 235 00:15:16,160 --> 00:15:21,680 Speaker 1: How you pass out. So on the treadmill, you can 236 00:15:21,680 --> 00:15:24,240 Speaker 1: increase the speed and or you can increase the incline, 237 00:15:25,160 --> 00:15:28,120 Speaker 1: whatever way. It's hard, that's all you're trying to do. 238 00:15:28,760 --> 00:15:31,920 Speaker 1: If you're on the bike, you're increasing that resistance and 239 00:15:32,080 --> 00:15:35,600 Speaker 1: or the speed. If you're on the elliptical, same thing. 240 00:15:35,720 --> 00:15:37,640 Speaker 1: If you have an elliptical with the arms, you're pushing 241 00:15:37,640 --> 00:15:41,080 Speaker 1: the arms and the legs that much faster. So up 242 00:15:41,120 --> 00:15:43,280 Speaker 1: to you, all I care about is that you hit 243 00:15:43,320 --> 00:15:46,880 Speaker 1: that eight, nine and ultimately ten maybe for the last 244 00:15:46,960 --> 00:15:52,120 Speaker 1: one intensity level, and that you go super easy for 245 00:15:52,440 --> 00:15:57,480 Speaker 1: the recoveries. That is such a great twenty five minutes. 246 00:15:58,520 --> 00:16:00,880 Speaker 1: And when you do this, if you've never done it before, 247 00:16:00,920 --> 00:16:04,600 Speaker 1: I think you will be surprised at how challenging it 248 00:16:04,760 --> 00:16:09,960 Speaker 1: is to go sixty seconds all out. And when you 249 00:16:10,000 --> 00:16:13,000 Speaker 1: get into the science of it, when you do it correctly, 250 00:16:13,120 --> 00:16:17,760 Speaker 1: you do true interval training. You burn a significant number 251 00:16:17,760 --> 00:16:21,760 Speaker 1: of calories in a short amount of time and you ideally, 252 00:16:22,680 --> 00:16:25,040 Speaker 1: if you've pushed it hard enough, you will get some 253 00:16:25,160 --> 00:16:29,960 Speaker 1: of that epoch effect. What is that post exercise oxygen consumption? 254 00:16:30,000 --> 00:16:33,840 Speaker 1: Your body keeps burning calories after the workout is over. 255 00:16:35,160 --> 00:16:39,480 Speaker 1: How many has open to debate. Obviously depends on how 256 00:16:39,520 --> 00:16:41,560 Speaker 1: hard you go, finness level, all those things. But the 257 00:16:41,560 --> 00:16:43,920 Speaker 1: bottom line is you are maximizing that cardio of ascular 258 00:16:44,000 --> 00:16:53,040 Speaker 1: workout and you're doing interval training, so speed, incline, resistance, 259 00:16:53,240 --> 00:16:57,960 Speaker 1: those are the variables you will use to make those 260 00:16:58,560 --> 00:17:02,840 Speaker 1: hard intervals hard. And again I want that two minute 261 00:17:02,840 --> 00:17:05,480 Speaker 1: cool down at the end as well. So there you 262 00:17:05,520 --> 00:17:10,840 Speaker 1: go twenty five minutes. Regardless of what type of cardio 263 00:17:10,880 --> 00:17:15,000 Speaker 1: equipment you are using, rower same thing. It's all about 264 00:17:16,119 --> 00:17:22,280 Speaker 1: quality and following that plan, following that framework, and trust me, 265 00:17:22,359 --> 00:17:25,119 Speaker 1: you will feel good because you say I got twenty 266 00:17:25,160 --> 00:17:29,359 Speaker 1: five minutes, I know what I need to do, and 267 00:17:29,400 --> 00:17:32,159 Speaker 1: you have a purpose to the workout, all right. So 268 00:17:32,240 --> 00:17:35,520 Speaker 1: that's the cardio five minutes, three minute warm up, ten 269 00:17:35,600 --> 00:17:38,919 Speaker 1: by one minute hard intervals at one minute recoveries not 270 00:17:39,040 --> 00:17:43,040 Speaker 1: a lot, not a lot in a two minute cool 271 00:17:43,080 --> 00:17:45,879 Speaker 1: down alright, final break when we come back, and to 272 00:17:45,960 --> 00:17:50,720 Speaker 1: give you the strength part, a great strength circuit full 273 00:17:50,760 --> 00:18:06,600 Speaker 1: body using just dumbbells, we'll be right back. All right. 274 00:18:06,640 --> 00:18:09,600 Speaker 1: For those of you who maybe have never truly done 275 00:18:09,640 --> 00:18:13,600 Speaker 1: an interval workout, again, I'm excited for you. And there 276 00:18:13,680 --> 00:18:18,439 Speaker 1: is no perfect so it takes trial and error and 277 00:18:18,480 --> 00:18:23,160 Speaker 1: then again you're you're just never perfect at it. There's 278 00:18:23,200 --> 00:18:27,000 Speaker 1: too many variables involved. So in other words, just challenge yourself, 279 00:18:27,080 --> 00:18:30,720 Speaker 1: go hard, and learn about pacing over time. But that's 280 00:18:30,720 --> 00:18:33,679 Speaker 1: why so many people go out too hard at the 281 00:18:33,720 --> 00:18:39,840 Speaker 1: beginning of a race, even veteran runners, triathletes. It happens, 282 00:18:39,960 --> 00:18:42,320 Speaker 1: and it's going to happen in your workout, but you 283 00:18:42,359 --> 00:18:45,760 Speaker 1: have that framework to stay in and I should say 284 00:18:46,040 --> 00:18:48,959 Speaker 1: to finish up the cardio portion of this workout, just 285 00:18:49,040 --> 00:18:51,879 Speaker 1: finish the intervals. So in other words, if you do 286 00:18:52,000 --> 00:18:55,119 Speaker 1: this for the first time and after your fourth interval 287 00:18:55,200 --> 00:18:58,280 Speaker 1: you're like, oh, I'm done, just do what you can do. 288 00:18:58,960 --> 00:19:00,560 Speaker 1: So you might not go as fast asked, you might 289 00:19:00,560 --> 00:19:03,520 Speaker 1: not use as much resistance, but still hit that eight 290 00:19:03,560 --> 00:19:08,800 Speaker 1: intensity nine intensity. That's what it's about. You finished that 291 00:19:08,920 --> 00:19:13,159 Speaker 1: twenty five minutes. Always finish that workout and less you know, 292 00:19:13,200 --> 00:19:17,200 Speaker 1: there's a chance of injury or something like that that 293 00:19:17,400 --> 00:19:20,359 Speaker 1: you don't want to risk. All right, So let's do 294 00:19:20,400 --> 00:19:25,400 Speaker 1: the strength strength straightforward. People, you've listened to my prior podcast, 295 00:19:25,440 --> 00:19:28,680 Speaker 1: you know I'm all about the simple stuff that works. Yes, 296 00:19:28,720 --> 00:19:33,800 Speaker 1: I do some more involved in creative stuff, but the 297 00:19:33,920 --> 00:19:36,480 Speaker 1: vast majority of my routine is stuff that I know 298 00:19:36,520 --> 00:19:39,360 Speaker 1: that works over time and that I'm consistent with. So 299 00:19:39,800 --> 00:19:43,760 Speaker 1: we're gonna do chest, back, shoulders, biceps, and triceps, legs 300 00:19:43,800 --> 00:19:50,040 Speaker 1: and core. All right, that's how we're breaking it down. Chest, back, shoulders, biceps, triceps, 301 00:19:50,119 --> 00:19:54,320 Speaker 1: five major muscle groups of your upper body, then legs, 302 00:19:54,520 --> 00:19:58,600 Speaker 1: and then core. And I'm gonna give you a sixty 303 00:19:58,680 --> 00:20:03,080 Speaker 1: second block of time to focus on each, So, in 304 00:20:03,160 --> 00:20:06,280 Speaker 1: other words, sixty seconds of chess, sixty seconds of back, 305 00:20:07,160 --> 00:20:11,640 Speaker 1: and we're gonna do that nine different exercises. So we're 306 00:20:11,640 --> 00:20:13,720 Speaker 1: gonna double up the legs and double up the core. 307 00:20:14,440 --> 00:20:18,320 Speaker 1: So you've got nine very simple math even for me, 308 00:20:18,960 --> 00:20:21,399 Speaker 1: sixty seconds for nine exercises, and you're gonna do it 309 00:20:21,440 --> 00:20:25,359 Speaker 1: three times through, so comes out to twenty seven minutes. 310 00:20:25,400 --> 00:20:28,239 Speaker 1: But I'm allowing for a couple you know, seconds in 311 00:20:28,240 --> 00:20:32,280 Speaker 1: between exercises for you to transition, but I don't want 312 00:20:32,280 --> 00:20:35,360 Speaker 1: you to really rest. And it's structured in a very 313 00:20:35,359 --> 00:20:41,880 Speaker 1: basic yet purposeful way that you're not killing yourself doing 314 00:20:41,880 --> 00:20:44,880 Speaker 1: the same body parts in succession, except for the legs 315 00:20:44,880 --> 00:20:47,520 Speaker 1: and the core, which you'll be fine. All right. So 316 00:20:47,600 --> 00:20:53,040 Speaker 1: here you go, straightforward, straightforward, starting with chest, dumbbell chess press. 317 00:20:53,440 --> 00:20:56,960 Speaker 1: Dumbbell chess press, so on a bench, on a stability ball. 318 00:20:57,000 --> 00:20:58,960 Speaker 1: If you don't have that, you can do it on 319 00:20:58,960 --> 00:21:04,040 Speaker 1: the floor. Right s press, super basic, super effective, dumbbell 320 00:21:04,119 --> 00:21:08,800 Speaker 1: chess press sixty seconds. Going from biggest muscle groups to smallest. 321 00:21:09,200 --> 00:21:12,240 Speaker 1: So chess. Then we're gonna go back dumbbell rose. And 322 00:21:12,280 --> 00:21:15,280 Speaker 1: for many people it depends on your fitness level obviously 323 00:21:15,280 --> 00:21:19,359 Speaker 1: in strength. But you may use the same dumbbells for 324 00:21:19,640 --> 00:21:23,240 Speaker 1: chest that use for back. If you have limited sets 325 00:21:23,280 --> 00:21:28,280 Speaker 1: of dumbbells, slow it down, control the weight. If you 326 00:21:28,280 --> 00:21:31,600 Speaker 1: don't have as many options to make it harder or easier. Okay, 327 00:21:31,640 --> 00:21:35,080 Speaker 1: So chess sixty seconds, dumbell chess press. If you have 328 00:21:35,119 --> 00:21:38,760 Speaker 1: a bench, you flip over and you do dumbell rose. 329 00:21:39,720 --> 00:21:42,120 Speaker 1: So you have two options. You can either do them 330 00:21:42,160 --> 00:21:47,240 Speaker 1: at the same time, so sixty seconds, two dumbbells, working 331 00:21:47,760 --> 00:21:50,080 Speaker 1: both lats, both sides of your back at the same time, 332 00:21:50,200 --> 00:21:53,640 Speaker 1: or do thirty seconds per side, okay, thirty seconds, right arm, 333 00:21:54,000 --> 00:21:59,320 Speaker 1: thirty seconds, left arm, so back dumbell rose sixty seconds. 334 00:22:00,040 --> 00:22:09,000 Speaker 1: Then shoulders, overhead shoulder press basic, super effective, and it's 335 00:22:09,000 --> 00:22:11,800 Speaker 1: one of those I believe all strength is functional strength. 336 00:22:11,800 --> 00:22:14,719 Speaker 1: But you're gonna get strong overhead, you know, putting your 337 00:22:14,760 --> 00:22:18,320 Speaker 1: luggage into the overhead compartments on a plane. Things like that, 338 00:22:18,359 --> 00:22:21,639 Speaker 1: you know, putting away heavy items in your kitchen or whatever. 339 00:22:22,280 --> 00:22:24,440 Speaker 1: Shoulder press, overhead shoulder press you can do that was 340 00:22:24,560 --> 00:22:28,879 Speaker 1: seated or standing up to you, then keeping it basic, 341 00:22:29,000 --> 00:22:34,040 Speaker 1: bicep curls, shoulders, two bicep curls, maybe using the same 342 00:22:34,080 --> 00:22:37,159 Speaker 1: weight there. You may be doing twenty pound overhead shoulder 343 00:22:37,160 --> 00:22:40,119 Speaker 1: presses and then holding onto those weights and doing twenty 344 00:22:40,119 --> 00:22:43,040 Speaker 1: pound biceps curls. You may even keep them for the 345 00:22:43,119 --> 00:22:46,920 Speaker 1: third I'm sorry, the you know, well yeah, third third 346 00:22:47,080 --> 00:22:52,800 Speaker 1: arm exercise, triceps, tricep kickbacks. Yes, I love all of 347 00:22:52,840 --> 00:22:58,000 Speaker 1: these exercises because they work. They're not super flashy, they're 348 00:22:58,000 --> 00:23:01,040 Speaker 1: not gonna get you, you know. Ten thousand views on 349 00:23:01,119 --> 00:23:03,280 Speaker 1: Instagram if if that's what you're putting up there is 350 00:23:03,320 --> 00:23:09,320 Speaker 1: a fitness person, but it's often inversely proportional the exercises 351 00:23:10,600 --> 00:23:16,280 Speaker 1: their effectiveness and their complexity. So overhead shoulder press sixty seconds, 352 00:23:16,800 --> 00:23:22,440 Speaker 1: you go to bicep curls sixty seconds, tricep kickbacks sixty seconds. 353 00:23:22,520 --> 00:23:25,199 Speaker 1: Now for the biceps and the triceps. I'm assuming you 354 00:23:25,240 --> 00:23:27,520 Speaker 1: do both arms at the same time. Again, if you 355 00:23:27,560 --> 00:23:30,040 Speaker 1: want to or have to do one at a time, 356 00:23:30,160 --> 00:23:34,240 Speaker 1: thirty seconds per thirty seconds per arm for biceps, thirty 357 00:23:34,240 --> 00:23:37,919 Speaker 1: seconds per arm for triceps. Alright, upper bodies done, we 358 00:23:38,040 --> 00:23:42,200 Speaker 1: transition to lower body legs. We're going to squats. We're 359 00:23:42,200 --> 00:23:44,399 Speaker 1: going to squats. You can do body weight squats, or 360 00:23:44,880 --> 00:23:48,480 Speaker 1: if you want to hold dumbbells, I would rather, especially 361 00:23:48,480 --> 00:23:51,000 Speaker 1: for beginners, you hold them up by your shoulders. You 362 00:23:51,000 --> 00:23:53,760 Speaker 1: can even rest them on your shoulders if you want 363 00:23:53,760 --> 00:23:56,280 Speaker 1: to add extra resistance. If you hold them down by 364 00:23:56,320 --> 00:23:59,120 Speaker 1: your sides, you can absolutely do that. It's just harder 365 00:23:59,160 --> 00:24:03,040 Speaker 1: for many people to make obtained proper form. But sixty 366 00:24:03,040 --> 00:24:08,000 Speaker 1: seconds of squats your choice dumbbells or not, and then 367 00:24:08,400 --> 00:24:10,439 Speaker 1: either hold them up by your shoulders or down at 368 00:24:10,440 --> 00:24:16,040 Speaker 1: your sides. Sixty seconds slow controlled movements. Then we're going 369 00:24:16,040 --> 00:24:19,360 Speaker 1: to alternating forward lunges. So now we're going single leg, 370 00:24:20,800 --> 00:24:24,280 Speaker 1: front lunge, right leg, switch to left leg, and just 371 00:24:24,359 --> 00:24:30,879 Speaker 1: alternate sixty seconds. Your choice once again, body weight or dumbbells. 372 00:24:31,160 --> 00:24:35,840 Speaker 1: And then we finish up with two core exercises. Two 373 00:24:35,880 --> 00:24:41,040 Speaker 1: of my favorite, the plank and then bicycle crunches. So 374 00:24:41,080 --> 00:24:43,800 Speaker 1: you're gonna hold that plank for sixty seconds, then you're 375 00:24:43,800 --> 00:24:48,840 Speaker 1: gonna flip over and boom. Sixty seconds of bicycle crunches, 376 00:24:49,720 --> 00:24:53,879 Speaker 1: and you're gonna do this three times through. If you 377 00:24:53,880 --> 00:24:55,800 Speaker 1: have limited time, of course, you can do one to 378 00:24:56,119 --> 00:24:58,639 Speaker 1: three times. It will be roughly ten minutes per circuit, 379 00:25:00,240 --> 00:25:03,600 Speaker 1: but thirty minutes plus or minus pretty close if you 380 00:25:03,720 --> 00:25:07,919 Speaker 1: keep moving. And if you've never done a circuit like 381 00:25:07,960 --> 00:25:10,640 Speaker 1: this and you think it's not effective, you think it's 382 00:25:10,640 --> 00:25:14,960 Speaker 1: not challenging, please just try it. Please just try it. 383 00:25:16,400 --> 00:25:18,880 Speaker 1: Let me give you a great analogy or done analogy 384 00:25:18,920 --> 00:25:22,400 Speaker 1: story with that. You know my marathon book way back, 385 00:25:22,440 --> 00:25:26,080 Speaker 1: when someone picked it up left a review, they said, 386 00:25:26,080 --> 00:25:28,000 Speaker 1: you know, I went to the bookstore to get a 387 00:25:28,000 --> 00:25:30,680 Speaker 1: marathon book. It wasn't there the specific one I wanted. 388 00:25:30,720 --> 00:25:33,600 Speaker 1: I picked up Tom Holland's book. I flipped through it 389 00:25:33,640 --> 00:25:36,159 Speaker 1: at home and said, this can't possibly work, and I 390 00:25:36,200 --> 00:25:41,679 Speaker 1: returned it. And my answer to him would be, you 391 00:25:41,680 --> 00:25:44,720 Speaker 1: gotta try it, you gotta try it. I'm living proof 392 00:25:44,760 --> 00:25:47,359 Speaker 1: that those plans work, as are the people who have 393 00:25:47,440 --> 00:25:53,000 Speaker 1: done them. And oftentimes when it seems too simple, that's 394 00:25:53,040 --> 00:25:58,160 Speaker 1: what works. And yes, I could make them really complicated. 395 00:25:58,440 --> 00:26:01,600 Speaker 1: I could give an incredible amount of miles and volume 396 00:26:01,680 --> 00:26:05,760 Speaker 1: and intensity, and what happens. People get hurt. So there 397 00:26:05,840 --> 00:26:10,320 Speaker 1: is a delicate balance between volume and intensity, an injury 398 00:26:10,359 --> 00:26:14,240 Speaker 1: and effectiveness. And so a circuit like this Dumbell chess press, 399 00:26:14,560 --> 00:26:17,840 Speaker 1: Dumbell rose overhead shoulder press by some curls, the basics 400 00:26:18,600 --> 00:26:22,439 Speaker 1: done in a circuit format three times through little to 401 00:26:22,480 --> 00:26:25,800 Speaker 1: no rest. If you haven't done something like this, as 402 00:26:25,800 --> 00:26:30,159 Speaker 1: I said, you will be pleasantly surprised. And there you 403 00:26:30,200 --> 00:26:37,360 Speaker 1: have it. That's gonna be thirty minutes, full body, chest, back, shoulders, biceps, triceeps, 404 00:26:37,359 --> 00:26:45,720 Speaker 1: two legs, two core exercises, and one final note on this. Yes, 405 00:26:45,760 --> 00:26:49,199 Speaker 1: it's an hour workout, calling it the power hour at 406 00:26:49,240 --> 00:26:52,199 Speaker 1: home workout. But if you say, you know what, I 407 00:26:52,240 --> 00:26:55,880 Speaker 1: don't have a full hour. Yes, you can split it up. 408 00:26:56,960 --> 00:26:59,679 Speaker 1: Do the twenty five minutes of cardio in the morning, 409 00:26:59,720 --> 00:27:01,800 Speaker 1: do the thirty minutes of strength in the evening, or 410 00:27:01,880 --> 00:27:06,919 Speaker 1: vice versa. Ideally add that five minute stretch at the 411 00:27:07,040 --> 00:27:09,080 Speaker 1: end of the cardio, so it would be a thirty 412 00:27:09,080 --> 00:27:12,800 Speaker 1: minute cardio in a thirty minute strength. How often should 413 00:27:12,840 --> 00:27:15,679 Speaker 1: you do this? If you're not doing anything and you 414 00:27:15,760 --> 00:27:19,520 Speaker 1: want to do a full body workout. This is Monday, Wednesday, Friday, 415 00:27:19,720 --> 00:27:26,240 Speaker 1: nonconsecutive days. You're getting three great bursts of cardio in 416 00:27:27,760 --> 00:27:33,840 Speaker 1: and you're getting three great strength routines. It's the basics 417 00:27:34,880 --> 00:27:43,680 Speaker 1: done consistently over time that reap huge rewards, huge rewards. 418 00:27:44,560 --> 00:27:49,359 Speaker 1: And there you have it, sixty minute workout, thirty minutes 419 00:27:49,359 --> 00:27:51,320 Speaker 1: of cardio, thirty minutes of strength. And by the way, 420 00:27:51,359 --> 00:27:54,159 Speaker 1: when you do this circuit workout, because you're not taking breaks, 421 00:27:54,480 --> 00:27:57,960 Speaker 1: there is a cardio vascular component to it, not half 422 00:27:57,960 --> 00:28:01,440 Speaker 1: as much as when you push that interview work out, 423 00:28:03,080 --> 00:28:06,360 Speaker 1: but there is cardiovascular benefit. You're gonna burn some calories, 424 00:28:06,359 --> 00:28:10,919 Speaker 1: you're moving, the artrate will be elevated. And finally, this 425 00:28:11,000 --> 00:28:15,119 Speaker 1: is challenging when you do those intervals and you do 426 00:28:15,200 --> 00:28:21,040 Speaker 1: this circuit in an hour, You're gonna feel it, and personally, 427 00:28:21,280 --> 00:28:24,720 Speaker 1: I more often than not. What as I said, do 428 00:28:24,760 --> 00:28:27,679 Speaker 1: the cardio second, I would do the strength first and 429 00:28:27,720 --> 00:28:31,119 Speaker 1: the cardio second. I would still mix it up. But 430 00:28:31,240 --> 00:28:35,119 Speaker 1: when you really push those cardio intervals, that's gonna be 431 00:28:35,440 --> 00:28:39,120 Speaker 1: that's gonna be challenging, and you will be somewhat wiped 432 00:28:40,080 --> 00:28:44,480 Speaker 1: when you do the strength after. But as I said before, 433 00:28:45,040 --> 00:28:49,440 Speaker 1: ideally you mix it up the order as well. All Right, 434 00:28:49,880 --> 00:28:52,720 Speaker 1: I want to hear from those of you who try 435 00:28:52,720 --> 00:28:56,640 Speaker 1: this out. I love when I give these prescriptive workout 436 00:28:56,680 --> 00:29:00,520 Speaker 1: type routines, when I hear from people who have done them, 437 00:29:00,520 --> 00:29:06,600 Speaker 1: and the surprise that I often get because people say, wow, 438 00:29:06,640 --> 00:29:09,720 Speaker 1: I didn't realize how challenging that was going to be. 439 00:29:10,000 --> 00:29:13,960 Speaker 1: It seemed too easy, seemed too simple. That is the 440 00:29:14,040 --> 00:29:17,960 Speaker 1: message that I will continue to drive home to you. 441 00:29:19,680 --> 00:29:24,720 Speaker 1: Doesn't have to be ridiculously long, ridiculously hard, and truthfully 442 00:29:24,760 --> 00:29:29,880 Speaker 1: it shouldn't be because this is unsustainable over time. There 443 00:29:29,920 --> 00:29:33,360 Speaker 1: you have it, the Power Hour at Home Workout. Thank 444 00:29:33,400 --> 00:29:36,880 Speaker 1: you so much for listening, and please subscribe to the 445 00:29:36,880 --> 00:29:39,360 Speaker 1: show if you have not already rate the show, comment 446 00:29:39,440 --> 00:29:43,400 Speaker 1: if you can where you listen greatly appreciated, and I 447 00:29:43,560 --> 00:29:45,440 Speaker 1: love to hear from you, and again I want to 448 00:29:45,480 --> 00:29:48,880 Speaker 1: hear after you've tried this, let me know how it went. 449 00:29:49,240 --> 00:29:52,160 Speaker 1: Tom h Fit is Twitter as well as Instagram. Tom 450 00:29:52,320 --> 00:29:55,240 Speaker 1: h Fit, reach out to me there. You can also 451 00:29:55,320 --> 00:29:59,800 Speaker 1: go to Fitness disrupted dot com. My goal is for 452 00:30:00,040 --> 00:30:02,239 Speaker 1: you too have your best life at the greatest job 453 00:30:02,280 --> 00:30:04,920 Speaker 1: in the world. I've done it for the vast majority 454 00:30:04,920 --> 00:30:06,720 Speaker 1: of my life, and we'll do it until the day 455 00:30:06,760 --> 00:30:11,960 Speaker 1: I die, which I hope is like a But we 456 00:30:12,040 --> 00:30:14,720 Speaker 1: control three things, how much we move, what we put 457 00:30:14,760 --> 00:30:19,080 Speaker 1: into our mouths, and our attitudes. And I'm going to 458 00:30:19,200 --> 00:30:22,320 Speaker 1: help you control all three of those things with the 459 00:30:22,440 --> 00:30:27,600 Speaker 1: best information, based on science, based on experience, and based 460 00:30:27,600 --> 00:30:32,840 Speaker 1: on what works for you. I am Tom Holland This 461 00:30:32,920 --> 00:30:42,040 Speaker 1: is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is a 462 00:30:42,080 --> 00:30:45,480 Speaker 1: production of I Heart Radio. For more podcasts from my 463 00:30:45,600 --> 00:30:49,160 Speaker 1: Heart Radio, visit the I Heart Radio app, Apple Podcasts, 464 00:30:49,440 --> 00:30:51,560 Speaker 1: or wherever you listen to your favorite shows.