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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. It's

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Speaker 1: been a little while since I have given you a workout,

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Speaker 1: a micro workout of sorts, So here we go, and

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Speaker 1: I am really excited about this one. Excited about them

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Speaker 1: all every single show, but this is a particularly interesting,

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Speaker 1: good effective workout, and it's ten minutes and it's body

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Speaker 1: weight only, so you can do it anywhere, at any time,

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Speaker 1: at any fitness level. And if you listen to past

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Speaker 1: podcasts where I have done fit tips with these type

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Speaker 1: of workouts, or you've read my book The Micro Workout Plan,

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Speaker 1: this is what I have been doing for years, and

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Speaker 1: the format of this workout is exactly what I did

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Speaker 1: in some of my very first fitness videos. Circuit training, cardio, interval,

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Speaker 1: upper body, lower body, core, many ways, many ways to

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Speaker 1: structure workouts. But there's science too, well there should be

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Speaker 1: science to it, and there's some unique fun science to

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Speaker 1: this one, which is why I called it the progression

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Speaker 1: regression workout. Just kind of catch your attention, But those

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Speaker 1: terms are for a reason. The methodology is in there

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Speaker 1: and what you'll notice over time if you continue to

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Speaker 1: listen to my podcast and read my books and kind

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Speaker 1: of learn my philosophy. Yeah, it's the basics that work.

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Speaker 1: I can be really complicated. It's really easy to kill you.

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Speaker 1: As I say, make someone do a hundred push ups,

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Speaker 1: a hundred burpees the quote unquote world's toughest trainer. How

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Speaker 1: hard is that? But to not only make a workout

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Speaker 1: that's super effective in short amount of time that is

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Speaker 1: very low on the potential for you know, problems, but

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Speaker 1: then they'd be have it scaled to work for just

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Speaker 1: about anyone where you can modify it no equipment, and

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Speaker 1: then have it be based in science. Now you're talking

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Speaker 1: not easy, but if you know what you're doing and

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Speaker 1: you've done it for a really long time, it's doable.

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Speaker 1: And so that's what I'm gonna give you today. I'm

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Speaker 1: gonna call it the ten minute body weight progression regression Workout. Okay,

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Speaker 1: and it may sound simple, but it's challenging, and it's

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Speaker 1: as challenging as you make it. I prefer with most

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Speaker 1: of these type of workouts to go by time because

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Speaker 1: that's one way to absolutely scale it to your level.

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Speaker 1: If we're doing thirty seconds of an exercise of something

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Speaker 1: like a push up. You might do three, you might

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Speaker 1: do you might do twenty. You want to use good

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Speaker 1: form and you want to do as best as you

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Speaker 1: can do. Alright, So this ten minute workout, it's going

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Speaker 1: to be four circuits of two and a half minutes.

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Speaker 1: Now for this workout, the first interval will be cardio,

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Speaker 1: and whenever it's cardio, it's gonna be sixty seconds. And

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Speaker 1: that does a couple of things. First of all, right,

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Speaker 1: at the start, it's gonna help warm us up. You know,

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Speaker 1: we don't have a lot of time to warm up

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Speaker 1: for a ten minute workout. So not only do we

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Speaker 1: start with that cardio interval, but it's sixty seconds long,

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Speaker 1: so there's a reason to it. Then with a little

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Speaker 1: more cardio, we're gonna burn a few more calorie. Peace then,

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Speaker 1: since it's circuit training and we're not going to take

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Speaker 1: any breaks really in that ten minute span unless you

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Speaker 1: need to, and if and when you do, then you

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Speaker 1: take the break. But you finished the ten minutes, but

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Speaker 1: sixty seconds cardio intervals. Then after each cardio interval, we

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Speaker 1: will have a thirty second upper body exercise, a thirty

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Speaker 1: second lower body exercise, and a thirty second core exercise.

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Speaker 1: So if you do the math two and a half

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Speaker 1: minutes sixty seconds, cardio three exercises for thirty seconds two

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Speaker 1: and a half and we're gonna do that four times.

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Speaker 1: But here's the progression regression element to it. So for

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Speaker 1: the cardio intervals, they're going to get progressively harder, more difficult.

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Speaker 1: Now there's a reason for that. We want to use

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Speaker 1: it as our warm up, especially right when it comes

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Speaker 1: to the cardio. So we're gonna start easy, we're gonna

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Speaker 1: finish hard. Each cardio interval will be progressively harder, and

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Speaker 1: that makes sense. Slowly get the body warmed up utilizing

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Speaker 1: those cardio intervals primarily, But when it comes to these

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Speaker 1: strength exercises, there's going to be a regression. What do

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Speaker 1: I mean by that? The exercises are gonna start challenging,

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Speaker 1: but they're gonna get easier. Why do it that way

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Speaker 1: because you have more energy, So we're gonna warm you

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Speaker 1: up quickly quickly, But as you get fatigued, the exercises

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Speaker 1: are going to get slightly easier. So by the time

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Speaker 1: you get to that fourth round and you're fatigued, you're

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Speaker 1: still going to be able to do what so many

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Speaker 1: things that are important but not thought about valued enough.

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Speaker 1: Do these exercises with proper form, recruiting as many muscle

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Speaker 1: fibers as possible, super easy to kill you. As I said,

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Speaker 1: super easy to be that world's toughest workout type person.

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Speaker 1: As many reps as possible, find time and a place

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Speaker 1: I don't want to don't want to get into that,

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Speaker 1: but that's the science behind this one. The cardio was

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Speaker 1: going to warm you up, get progressively harder. The exercises

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Speaker 1: are gonna start challenging, get progressively easier, but at the

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Speaker 1: end still gonna feel hard. You still feel challenging. An

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Speaker 1: example I can give is back in the day when

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Speaker 1: I was a trainer in the city. One fun way

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Speaker 1: to kind of mix up a routine when I was

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Speaker 1: working with a client to finish up maybe an arm day.

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Speaker 1: Last thing we could do would be to do the

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Speaker 1: whole rack of dumbbells, starting with the heaviest, then work

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Speaker 1: our way down. So this was kind of fun, but

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Speaker 1: you could call it a burnout and to the workout,

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Speaker 1: you know, basically take anything left and just finished with this.

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Speaker 1: It's fun, it's challenging. So this would be where we

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Speaker 1: would start, maybe with the fifties strong person do ten

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Speaker 1: reps fifty pound dumbbell curls, and then we do ten

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Speaker 1: reps of forty five, ten reps of forty ten rips

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Speaker 1: of thirty five, ten reps of thirty if and when

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Speaker 1: we got to five pounds dying. Ay, you're not gonna

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Speaker 1: be dying probably at the end of this workout, but

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Speaker 1: it's gonna be challenging because of that progression regression, NonStop

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Speaker 1: circuit training, low rest, body weight, full body combination of

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Speaker 1: all of the above. There is a method to the

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Speaker 1: madness if your fitness person is doing it correctly, all right,

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Speaker 1: So let's get right into it. The cardio intervals are

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Speaker 1: going to be this. You're gonna start with running in

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Speaker 1: place sixty seconds. Then it's gonna be jumping jacks for

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Speaker 1: sixty seconds, skaters, which is jumping side to side for

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Speaker 1: sixty seconds, and finishing up with burpies. So you see

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Speaker 1: how it gets progressively harder for your upper body. Now,

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Speaker 1: I am a huge fan of the push up, as

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Speaker 1: anyone who has listened to my podcast about these topics, no,

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Speaker 1: because they're so effective. They're so effective chest shoulders, triceps,

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Speaker 1: and they can be modified in so many ways. So

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Speaker 1: that's what we're gonna do for the upper body. They're

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Speaker 1: all gonna be variations of the push up. First round,

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Speaker 1: you're gonna do knee tuck unders. That's where you do

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Speaker 1: a push up where you as you go down, you

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Speaker 1: bring your right knee underneath you towards your left elbow,

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Speaker 1: and then you come back up. Next rap, you bring

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Speaker 1: your left knee towards your right elbow and back up.

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Speaker 1: All right, so many different names. Let's call it the

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Speaker 1: knee tuck under. For this one, you're gonna tuck that

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Speaker 1: knee under, bring it towards your opposite elbow, and back up.

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Speaker 1: Challenging core exercise upper body. You're getting a lot here. Uh.

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Speaker 1: Second round you're gonna do spiderm in push ups, perfect

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Speaker 1: for Tom Allen. Uh for those of you are young enough.

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Speaker 1: So when you go down in the push up phase,

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Speaker 1: you're gonna bring your right knee towards your right elbow,

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Speaker 1: so you're not gonna tuck it under. Same side, right knee,

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Speaker 1: right elbow, come back up next time you go down,

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Speaker 1: left knee, left elbow, back up. Okay. Third round, you're

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Speaker 1: gonna just alternate raising and lowering a foot, so you

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Speaker 1: go down into a push up position, down from the

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Speaker 1: top to the bottom. You raise your right foot, come

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Speaker 1: back up. Next push up you do your left foot raised.

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Speaker 1: Slight variations, greater muscle engagement, different muscle engagement, decreasing. Again

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Speaker 1: depends on your fitness level, but these exercises are generally

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Speaker 1: decreasing in intensity and complexity. And finally you're gonna finish

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Speaker 1: up with a regular push up, and by the time

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Speaker 1: you get to that NonStop fourth round, it's going to

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Speaker 1: feel more challenging than normal. Now, let me say this.

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Speaker 1: If you're just starting out, you do push ups the

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Speaker 1: whole time. You don't add in the modifications, and you

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Speaker 1: may be doing them on your knees, you may be

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Speaker 1: doing them off a wall. So that's where we modify.

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Speaker 1: And then slowly you add in these components as you

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Speaker 1: get stronger, and you do this over time. Okay, So

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Speaker 1: upper body, four variations of push ups starting more complicated

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Speaker 1: knee tuck unders than spider Man than alternating your right

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Speaker 1: foot and down, left foot and down, and then regular

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Speaker 1: pushups all right. Lower body, third exercise, you're gonna do

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Speaker 1: pop squats. You go down into a squad position, you

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Speaker 1: come up, you jump, so ply metric, cardiovascular, so much

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Speaker 1: going on. They're awesome and high intensity. We're gonna get

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Speaker 1: a little easier as we go, So pop squads for

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Speaker 1: thirty seconds. Then the second round you're gonna alternate front lunges.

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Speaker 1: Step forward with your right, comeback, step forward with your left,

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Speaker 1: come back. Third round, you're gonna alternate side lunges. A

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Speaker 1: little more difficult for most because we generally don't do that.

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Speaker 1: We don't go side to side, which is really important,

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Speaker 1: which is why so many people pull muscles and things

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Speaker 1: like that, especially as they get older, because we don't

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Speaker 1: train laterally. So alternating side launches, you step to the

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Speaker 1: right into lunch position, come back, step to the left

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Speaker 1: in a lunch position, come back, and finish up ple

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Speaker 1: a squats, So a version of the squad we started with,

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Speaker 1: but much less intense, so wider stance than a normal

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Speaker 1: just regular squad. You're gonna open your toes a little

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Speaker 1: bit more and you go down into a squad position.

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Speaker 1: Thirty seconds of squads, and for the core, you've got

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Speaker 1: bicycle crunch to start. One of the most effective exercises

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Speaker 1: in just about all of my workouts. I talk about

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Speaker 1: them frequently. Because they work no equipment. You're getting all

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Speaker 1: three primary regions of your abdominals in a bicycle crunch,

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Speaker 1: lower sides, your obliques, and your wreckus abdominance, your six pack.

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Speaker 1: So bicycle crunches, then a cross crunch. This is the

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Speaker 1: tough one to explain. You know, audio only, but you're

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Speaker 1: gonna lie in your back in an exposition, so arms

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Speaker 1: are spread, legs are spread. You bring your straight right

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Speaker 1: arm towards your left foot, come back down exposition, and

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Speaker 1: you alternate, so right hand towards left foot, left hand

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Speaker 1: towards right foot, so big ax, lying on the ground

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Speaker 1: on your back, and you alternate coming up and touching

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Speaker 1: your or trying to touch. You don't have to touch.

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Speaker 1: Right hand towards left foot, left hand towards right foot.

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Speaker 1: Then you're gonna do a double crunch, which is a

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Speaker 1: regular crunch and a lower crunch at the same time.

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Speaker 1: Hands behind the head, knees bent ninety degrees. You crunch,

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Speaker 1: bringing your chest towards your knees and your knees towards

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Speaker 1: your chest. Come back to resting position and continue. So

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Speaker 1: you're raising your upper body off the floor and you

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Speaker 1: are bringing your bent knees towards your chest at the

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Speaker 1: same time. And finally we finish up with a crunch

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Speaker 1: regular crunch, either hands behind your head or a cross

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Speaker 1: your chest, which is a little easier for most. Now

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Speaker 1: let me go through it one final time. You're gonna

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Speaker 1: do this cardio upper lower core. Okay, so you're gonna

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Speaker 1: run in place one minute. You're gonna do knee tuck under,

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Speaker 1: push ups. You're gonna do pop squats. See how this

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Speaker 1: is challenging. Right, you're gonna do bicycle crunches, and again

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Speaker 1: the exercises. Knee tuck unders thirty seconds, pop squads thirty seconds,

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Speaker 1: bicycle crunch thirty seconds. Back to cardio jumping Jack's little

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Speaker 1: harder for most than running in place. Sixty seconds jumping jack.

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Speaker 1: Catch your breath, burn some calories, warm up a little more.

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Speaker 1: Then you go spider man push ups, alternating front lunges,

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Speaker 1: cross crunch. Back to cardio skater sixty seconds, alternating push

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Speaker 1: ups with a raised foot. Okay, so push up, go down,

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Speaker 1: right leg up, come back up, push up, go down, left,

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Speaker 1: leg up. Then you go to alternating side lunges and

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Speaker 1: double crunches, and then the final round. Now we're seven

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Speaker 1: and a half minutes in burpies hardest cardio. We've progressed

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Speaker 1: the cardio. Now you're really pushing it burpies for sixty seconds.

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Speaker 1: But now you do a regular push up. It's gonna

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Speaker 1: be challenging again after all of that that came before

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Speaker 1: ple a squats and a regular crunch now basic exercises.

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Speaker 1: But as I explained at the beginning, there's so much

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Speaker 1: science to this and the way it's arranged, the time,

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Speaker 1: the progression, the regression, ten minutes, NonStop. Have fun with it. Now.

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Speaker 1: I know many of you are listening going I didn't

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Speaker 1: get half of that. I'm gonna put this up. I'm

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Speaker 1: gonna do it for you and it will be up

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Speaker 1: on my Instagram page, Tom h Fit. So I will

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Speaker 1: suffer through it with you. But this goes to one

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Speaker 1: of my main themes to you. Minutes matter. It's about consistency,

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Speaker 1: it's about excessive moderation, it's about mixing it up. So

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Speaker 1: have fun with it. But know that when you got

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Speaker 1: ten minutes and you've got nothing, uh you know, around

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Speaker 1: to work out with, So what it's a fantastic exercise

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Speaker 1: or workout to do when you're traveling in a hotel

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Speaker 1: room on vacation with someone else, have fun with it,

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Speaker 1: but it works. This is full body cardio strength functional.

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Speaker 1: A huge fan of that term anymore. All strength is functional.

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Speaker 1: But we're lunging, we're squatting, we're pushing, and we're burning

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Speaker 1: cows and we are getting better. And do what you

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Speaker 1: can do as I said, all right, So there you

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Speaker 1: have it, the ten minute body weight progression regression workout.

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Speaker 1: Let me know how it goes for you. Questions on it,

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Speaker 1: Shoot me a message. Tom h Fit again is Instagram.

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Speaker 1: Tom h Fit is Twitter, but the Fitness Disrupted dot Com.

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Speaker 1: Email me through the site and thank you every show.

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Speaker 1: I'm trying to give you as much actionable advice as possible.

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Speaker 1: What can you use right away? And here's a workout

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Speaker 1: as I love to say that you can add to

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Speaker 1: your exercise arsenal, enjoy it and remember there are three

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Speaker 1: things we all control, how much we move, what we

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Speaker 1: put into our mouse, and our attitudes. And that's awesome.

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Speaker 1: I am Tom Holland this is Fitness Disrupted. Believe in yourself.

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Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

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Speaker 1: more podcasts from my Heart Radio, visit the i Heart

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Speaker 1: Radio app Apple podcasts, or wherever you listen to your

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Speaker 1: favorite shows.