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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 Disrugti. So

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Speaker 1: many things I love about doing this podcast, and one

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Speaker 1: of the top things is that I get to bring

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Speaker 1: you whatever content I want. Thank you I Heart Radio

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Speaker 1: for that freedom. But that is how I have set

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Speaker 1: up my career, my life, because there's no way I'm

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Speaker 1: going to bring you content that I don't believe it.

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Speaker 1: I'm not gonna be told what to do, especially in

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Speaker 1: this industry where that's a problem that people are beholding

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Speaker 1: to the products and the advertisers and all of that stuff,

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Speaker 1: and I'm not And I love that, and I love

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Speaker 1: that I can bring you so much different content from

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Speaker 1: the science to the studies of the interviews, to my

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Speaker 1: stories about my experiences over the years in this industry,

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Speaker 1: and something like today, which is pure actionable information. It's

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Speaker 1: a workout. I'm gonna give you an awesome ten minute workout,

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Speaker 1: no equipment required, you can do anywhere, any time, and

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Speaker 1: it's totally free. You know. That's amazing. And some of

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Speaker 1: you may say I love it, some of you may

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Speaker 1: say that's not for me, But that's what this show

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Speaker 1: is about. Two. It's about finding what you like, what

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Speaker 1: resonates with you. Now, I would argue this workout being

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Speaker 1: body weight and modifiable for everyone. Hopefully many of you

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Speaker 1: try it at the very least and then make it

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Speaker 1: part of your fitness arsenal as I like to call it.

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Speaker 1: There is no one way I do everything. I use machines,

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Speaker 1: I use free weights, I use bands, I use body weight.

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Speaker 1: I love telling that story about the potential client who

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Speaker 1: walked into my office years ago, sat down for the first,

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Speaker 1: just initial session figure out what they needed, and the

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Speaker 1: person asked me, what are you? And it took me

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Speaker 1: just a couple of seconds to figure out what they meant,

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Speaker 1: and the question was, what's your deal like? Are you

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Speaker 1: the vegan, the paleo, the body weight only, the machine only,

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Speaker 1: the free weight only, no, all of the above. It

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Speaker 1: was so eye opening in a unique way. My success

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Speaker 1: at fifty two, my injury free claim after so many

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Speaker 1: races and experiences all over the world, is a result

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Speaker 1: of everything I bring to you, all the variation, all

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Speaker 1: the excessive moderation, all the common sense along with the science.

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Speaker 1: It's hard to sell. To take me a really long

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Speaker 1: time to be able to bring it to you in

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Speaker 1: this format fashion because moderation is really hard to sell,

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Speaker 1: and science it's really hard to sell and distill down

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Speaker 1: for the masses because we want the quick fix. I'm

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Speaker 1: not going to bring you the quick fix, going to

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Speaker 1: bring you a lifetime of results to live your best life.

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Speaker 1: All right, So this is a quick, easy show. Love

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Speaker 1: it now. It's a little different in that. You know,

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Speaker 1: years ago when I was doing my radio shows and

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Speaker 1: yes the you know, I had a website where I

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Speaker 1: could drive you when I would do a show like this.

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Speaker 1: It's even easier today. What do I mean by that? Well,

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Speaker 1: I'm gonna give you the workout and some of you

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Speaker 1: are gonna say, well, I have no idea what that

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Speaker 1: exercises or how to do that. Well, if you have

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Speaker 1: those questions, this workout will live on my Instagram page

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Speaker 1: just to give you even more content. So grab a pencil,

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Speaker 1: being the old school person that I am, or get

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Speaker 1: your computer phone ready if you want to write down

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Speaker 1: these exercises. But again, you can go to my Instagram

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Speaker 1: page Tom h Fit and see the video and see

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Speaker 1: the exercises written out right there as well. Okay, so

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Speaker 1: ten minute body weight circuit coming up after this short break,

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Speaker 1: So let me just talk really quickly about circuit training.

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Speaker 1: Many of you have heard of it, some of you

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Speaker 1: do it. What is it? It's just maximizing your time

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Speaker 1: and your results, doing one exercise after the other with

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Speaker 1: little to no rest in between. Now, many people, especially

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Speaker 1: those older who grew up with the Schwarzenegger's and people

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Speaker 1: like that, bodybuilder type workouts and belief that that was

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Speaker 1: how strength training had to be done. Okay, bodybuilder type workouts.

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Speaker 1: The magazines were filled with these workouts, and what did

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Speaker 1: they entail well, going to the gym right, Boring workouts,

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Speaker 1: I would argue, for the vast majority of people, three

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Speaker 1: to four sets of the same exercise resting in between. Now,

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Speaker 1: if that's something you enjoy, awesome, But most people don't.

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Speaker 1: And those workouts also take a really long time, depending

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Speaker 1: on your goals and results. But they're boring and they

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Speaker 1: take a long time, and they're essentially for bodybuilders for

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Speaker 1: the most part, or people who enjoy going to the

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Speaker 1: gym for longer periods of time, which again most people don't.

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Speaker 1: So circuit training is a solution for so many people.

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Speaker 1: Why shorter workouts? Shorter workouts? Many people don't want that hour.

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Speaker 1: Many people don't want to go to the gym, or

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Speaker 1: you want to be able to mix it up. And

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Speaker 1: that's what I do, and that's what I was saying

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Speaker 1: at the start of the show, all of the different

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Speaker 1: types of workouts. There is no one way. And ideally

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Speaker 1: you may go to the gym a couple of times

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Speaker 1: a week, you may do a handful of workouts at home,

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Speaker 1: you may work out outside. You're gonna do body weight,

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Speaker 1: you're gonna do free weights, you're gonna do machines, You're

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Speaker 1: going to do a variety of things. But that's been

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Speaker 1: what people have thought of when they have thought about

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Speaker 1: strength training. Do set of bicep curls, rest for sixty seconds,

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Speaker 1: Do a second set of bicep curls, rest for sixty seconds,

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Speaker 1: do a third set of button So boring now, not

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Speaker 1: for me when I was in my twenties, loved it.

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Speaker 1: Part of my job in my life and you know

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Speaker 1: my work. But for many of you, mind numbingly boring

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Speaker 1: and you're not gonna do it, and you don't have to.

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Speaker 1: That's the that's the great news. And once again I'm

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Speaker 1: not just saying it. This is science. Now, I don't

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Speaker 1: want to and won't get into, you know, the studies

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Speaker 1: for this show, but I'm gonna give you just one.

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Speaker 1: And it's more a paper and I talked about it

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Speaker 1: and use it in my book, The Micro Workout Plan,

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Speaker 1: which is totally connected to what I'm talking about here.

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Speaker 1: But this was in the American College of Sports Medicine,

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Speaker 1: Health and Fitness Journal, May June two, and it was

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Speaker 1: just a great paper discussion. And the title is high

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Speaker 1: intensity interval training using body weight, maximum results with minimal investment,

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Speaker 1: And it says it all right there in the title,

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Speaker 1: but I want to make one qualification. It doesn't have

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Speaker 1: to be high intensity to get results. And so for

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Speaker 1: this paper they used twelve exercises which used body weight,

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Speaker 1: a chair in a wall, and for my workout, you

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Speaker 1: just need body weight, you don't need the chair, and

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Speaker 1: you don't need the wall. The takeaway from this paper

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Speaker 1: was high intensity circuit training is an extremely efficient way

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Speaker 1: to decrease body fat, improve insulin sensitivity VO to max,

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Speaker 1: and overall muscular fitness using just your body weight. Awesome.

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Speaker 1: Now v O two max discussion for another day. But

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Speaker 1: my point is that is generally connected to that high intensity.

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Speaker 1: We don't need that. You can do it if you want,

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Speaker 1: and when I give you the format of the workout,

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Speaker 1: it will make more sense. You can modify it any

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Speaker 1: way you want. But my point is once you start

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Speaker 1: going higher intensity, greater likelihood of injury. So especially for

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Speaker 1: those just starting out, you're gonna go easier. So don't

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Speaker 1: think you gotta kill yourself because you don't. Okay, So

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Speaker 1: you don't have to go high intensity. We just have

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Speaker 1: to work our body, keep moving. And for my workout,

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Speaker 1: it's a full body workout, it's a full body workout.

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Speaker 1: So what is the format now? This format goes back

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Speaker 1: to my original fitness videos. I have hosted dozens of

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Speaker 1: DVDs and hundreds of short workout videos for both lex

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Speaker 1: and things like that. My three minute plank for both flexs.

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Speaker 1: I think it's up to fifteen million views, and it's

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Speaker 1: circuit training. Three minutes, five minutes, ten minutes. My original

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Speaker 1: fitness video, Tom Holland's Total Body Workout one many years

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Speaker 1: ago before I did the ABS diet workout in Supreme

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Speaker 1: ninety day and videos for Herbal Life and so many others.

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Speaker 1: It was circuit training because it was exactly what I

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Speaker 1: believed in a workout that I designed for my wife

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Speaker 1: with my wife and mind busy people who don't want

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Speaker 1: to do a bodybuilding workout, who don't want to go

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Speaker 1: to the gym, and that workout forty some odd minutes

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Speaker 1: with dumbbells. It was not with body weight, but with dumbells.

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Speaker 1: Very similar though to what I'm gonna give you, And

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Speaker 1: then I said, okay, people want a little more advanced

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Speaker 1: and shorter time. Came out with Tom Holland's Total Body

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Speaker 1: Workout two, which was twenty some odd minutes in length

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Speaker 1: and just took upper body and lower body exercises put

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Speaker 1: him together circuit training format, more challenging, but same concept. Okay,

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Speaker 1: So for this ten minute total body workout with just

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Speaker 1: your body weight, the format is simple lower body exercise,

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Speaker 1: upper body exercise, core or abdominal exercise, and then a

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Speaker 1: cardio interval. Same format I used in those original videos.

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Speaker 1: And what I love is people are still using them today.

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Speaker 1: They're still buying them, and I put them up digitally

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Speaker 1: now in my virtual gym, Tom Holland Fitness dot Com.

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Speaker 1: They will always work. Now. You want variation, but you

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Speaker 1: want the basics, right, So lower body, upper body, abdominal

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Speaker 1: and cardio. Now there's gonna be some repetition, especially for

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Speaker 1: upper body with body weight, but it's the exercises that work. Okay,

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Speaker 1: let's get right to it, all right. If you have

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Speaker 1: a pencil ready, if you're gonna write this down, this

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Speaker 1: is the time to get ready for that. And it

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Speaker 1: is basically sixteen exercises, but in that format, that repetitive

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Speaker 1: circuit training format, different sets. But there's gonna be a

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Speaker 1: warm up, a cool down, and then sixteen exercises. Okay,

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Speaker 1: but it's four by four essentially. Okay, four rounds of

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Speaker 1: lower upper abs cardio. So effective, so effective. So the

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Speaker 1: warm up really simply running in place. Now you can

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Speaker 1: do whatever you want. You can do it, jumping Jack's

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Speaker 1: you can do you know, whatever you want for that minute.

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Speaker 1: But I love running in place, slow, progressive. That's the

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Speaker 1: way we want to get our body warmed up, get

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Speaker 1: the blood flowing to the muscles that are about to work. Now,

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Speaker 1: the warm up and the cool down are the only

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Speaker 1: time you're gonna do a minute, and every thing after

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Speaker 1: that is thirty seconds. Thirty seconds. Let me just say

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Speaker 1: this real quickly. To back to the bodybuilder type workout,

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Speaker 1: that rest period for so many people unnecessary. If you're

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Speaker 1: doing maximum bench press, maximum squats, lifting heavyweights, absolutely need

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Speaker 1: the rest period. If you're not, and your goal is

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Speaker 1: to lose weight, build muscle, look better, feel better, live longer,

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Speaker 1: circuit training should be a huge part of your routine. Okay,

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Speaker 1: So that rest period is wasted time when I see

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Speaker 1: people at the gym, you know, taking all that rest

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Speaker 1: period when they're not lifting heavy weights. Now again, I

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Speaker 1: get it. Social, you know, fine, if you're gonna be

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Speaker 1: there an and a half. All I'm saying is when

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Speaker 1: I'm maximizing my time, there's no rest periods, and that

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Speaker 1: keeps your heart rate elevated. Not high intensity for the

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Speaker 1: most part, but high enough that you're increasing your co worker.

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Speaker 1: So you're building muscle, you're building fitness, you're doing great

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Speaker 1: things for your body, and you're burning calories. Okay, so

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Speaker 1: there is a cardio vascular effect when you don't rest.

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Speaker 1: Makes complete sense, right. Okay, So one minute running in

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Speaker 1: place anything you want, cardio low level, get the body

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Speaker 1: warmed up, and then we get right into it. And

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Speaker 1: it's the basics. People, All of the shows I have done,

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Speaker 1: the power of the squat, the push up, the plank,

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Speaker 1: the crunch, they're all in this workout, and for good reason,

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Speaker 1: all right, So you do that one minute warm up,

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Speaker 1: and then we go to thirty seconds of squats. Boom,

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Speaker 1: thirty seconds of squats, you transition right away, thirty seconds

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Speaker 1: push ups, thirty seconds of crunches. That's round number one. Squats,

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Speaker 1: push ups, crunches, cardio, lower body, upper body apps. Round two.

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Speaker 1: Here we go, and again I'm gonna give you all

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Speaker 1: you know ideas. You can do, mix and match whatever

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Speaker 1: you want, but I would say try it this way

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Speaker 1: and then start to add variation and when and where

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Speaker 1: you want. All right. So we started with running in place.

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Speaker 1: Now we're going to jumping Jack's a little bit more

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Speaker 1: intense for most people than an easy jog, and for

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Speaker 1: good reason, this is progressive. So jumping Jack's thirty seconds. Now,

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Speaker 1: then you go right into alternating forward lunch, right leg forward,

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Speaker 1: step back, left leg forward, step back. Now we have movements.

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Speaker 1: We started with squats stationary, a little easier for most people.

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Speaker 1: Now adding that movement in now we're getting functional. Always

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Speaker 1: hesitate to say to throw those words out there, because

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Speaker 1: all strength is functional, but more real world type movements

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Speaker 1: with movement okay, So alternating forward lunch thirty seconds, then

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Speaker 1: drop down again, push ups thirty seconds, and then you're

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Speaker 1: in that push up position already, go right into a plank.

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Speaker 1: Hold that for thirty seconds. Round two done, Jumping Jack's

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Speaker 1: alternating forward lunges, push ups, planks, That plank is done,

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Speaker 1: Jump back up, cardio interval number three. Skaters. I love

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Speaker 1: skaters because they're now lateral movement as well. So you're

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Speaker 1: not only burning calories, you're not only you know, moving

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Speaker 1: in a functional, fun way, I'd argue, but now we're

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Speaker 1: adding lateral movement in which we don't do enough of.

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Speaker 1: And for all of you basketball tennis, you know people

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Speaker 1: out there, especially older my age and up, we need

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Speaker 1: these movements. We don't do them enough. When you run,

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Speaker 1: when you get on an elliptical, when you ride a

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Speaker 1: bike that's front to back, and so many of the

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Speaker 1: injuries we experience are because we don't con and you

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Speaker 1: to move laterally and strengthen ourselves latterly. So awesome skaters.

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Speaker 1: Side to side. You jump to one side, you jump

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Speaker 1: to the other side. You go as fast or as

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Speaker 1: slow as you want. Thirty seconds. Now we did alternating

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Speaker 1: forward lunch alternating backward lunch thirty seconds. Step back with

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Speaker 1: your right leg, and when you step back, you're working

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Speaker 1: the front leg. So when I step back with my

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Speaker 1: right leg, I am working the left. When I step

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Speaker 1: back with the left, I'm working the right. Thirty seconds,

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Speaker 1: alternating backward lunch. Third set, push ups. I know many

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Speaker 1: of you are going I hate push ups. If you

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Speaker 1: hate them, if you don't do them frequently, they're gonna

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Speaker 1: be that much more effective for you. If you do

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Speaker 1: them frequently, Awesome, You're gonna do a handful of sets here.

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Speaker 1: One of the most effective body weight exercises push ups.

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Speaker 1: Thirty seconds. AB exercise reverse crunch. Now, that's confusing too

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Speaker 1: many people. Probably the first exercise many of people. I

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Speaker 1: don't know what that is. You're lying on your back

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Speaker 1: and instead of bringing your upper body up in a

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Speaker 1: traditional crunch, you bring your legs up ninety degrees, so

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Speaker 1: now they're up in the air and you reach a

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Speaker 1: tiny bit and then pull those knees to your chest.

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Speaker 1: So if you want to call it a lower ab exercise, fine.

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Speaker 1: I don't like full extension with the legs. I don't

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Speaker 1: like the six inch drill. For the vast majority of people.

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Speaker 1: The stress on the lower back is exponential and unnecessary

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Speaker 1: to achieve the results. So reach a little bit away

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Speaker 1: from your body with your feet and then pull those

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Speaker 1: knees back to your chest towards your chest, so legs

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Speaker 1: are up in the air. Ninety degrees, reverse crunch, quick break.

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Speaker 1: We'll be right back. So mountain climbers not my favorite exercise,

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Speaker 1: I do it infrequently, but it's perfect for this circuit.

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Speaker 1: So what are mountain climbers. You're in a push up

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Speaker 1: position or applying position, and now you alternate driving one

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Speaker 1: knee towards your chest and the other so you're basically

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Speaker 1: running in place in a push up position, driving right

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Speaker 1: knee up, left knee up, alternating again. This will be

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Speaker 1: on Instagram page if you need clarification. So, mountain climbers cardio,

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Speaker 1: there's an ab component, core component al right, now final round.

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Speaker 1: Now we're getting more advanced. It's a progression. There's method

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Speaker 1: to this madness. Pop squats, so that is a squat

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Speaker 1: where you just you go down into a squat, come up.

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Speaker 1: When you come up, jump a little bit. Appliometric the

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Speaker 1: first pliometric movement in this routine, and it's at the

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Speaker 1: end for a reason. You're warmed up. That's the time

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Speaker 1: to start doing plio's right now. If that's too hard

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Speaker 1: for you, stick with a regular squad. But ideally I

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Speaker 1: want all of you to be able to do this

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Speaker 1: routine because the vast majority of you can. I don't

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Speaker 1: care where you start from. Modify, take breaks when you

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Speaker 1: need to, but over time you will be able to

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Speaker 1: do it. Just about everyone. Okay, so pop squat down

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Speaker 1: into a squad, just like we did at the start,

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Speaker 1: and then when you come up, jump up in the air,

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Speaker 1: get a couple you know, an inch or two or

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Speaker 1: three underneath your feet, and do that. Thirty seconds. Everything

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Speaker 1: is still thirty seconds, final set dropped down. Now your heart,

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Speaker 1: it's going to be racing because we're primetric. We just jumped.

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Speaker 1: You're burning more cowaries. Towards the end, push ups. Drop

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Speaker 1: down into the pushups. Final set. Thirty seconds. Four awesome

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Speaker 1: sets of push ups, people, and thirty seconds is the

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Speaker 1: perfect amount of time. And this is why we go

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Speaker 1: by time. Some of you may do one or two

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Speaker 1: or three push ups in thirty seconds. Especially as you

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Speaker 1: progress through this routine, some of you may do ten, twelve.

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Speaker 1: Don't go too fast, slow, controlled movements for everything. But

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Speaker 1: that's what I love about time based intervals. You do

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Speaker 1: what you can do, and you take rest if and

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Speaker 1: when you need to. All right, drop down, final ab exercise.

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Speaker 1: For those of you who have listened to prior shows,

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Speaker 1: you know how much I love the bicycle crunch because

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Speaker 1: it is so effective and science tells us so bicycle

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Speaker 1: crunch again, saving the intensity for the end. Bicycle crunch,

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Speaker 1: and this is challenging. You went from pop squads to

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Speaker 1: push ups. You flipped right over bicycle crunch thirty seconds

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Speaker 1: and then we're really gonna bring it home. Burpies. I

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Speaker 1: don't like burpies. I rarely do them, but I'm throwing

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Speaker 1: them in here, throwing them in. Finishing up with one

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Speaker 1: of the most challenging, the most challenging exercise in this

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Speaker 1: sequence and burke super high intensity for most people. You

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Speaker 1: drop down into a push up position, you throw your

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Speaker 1: legs out, you bring them back, and you jump up

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Speaker 1: in the air. Different ways to do it, but that's

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Speaker 1: the basic format. And then final minute back to where

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Speaker 1: we started. Cool down, running in place, nice and easy.

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Speaker 1: One minute, start with a minute, finished with a minute.

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Speaker 1: Everything in between thirty seconds. People ten minute workout that

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Speaker 1: if this was all you did Monday, Wednesday, Friday, ten minutes,

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Speaker 1: you would see incredible results and will and when you

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Speaker 1: mix it into your regular routine, you go, Okay, I'm

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Speaker 1: gonna go to the gym a couple of times a week.

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Speaker 1: As I said at the start, maybe I'm gonna do

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Speaker 1: this workout once twice whatever at home. You want all

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Speaker 1: of these options and variations. If you have ten minute

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Speaker 1: it's this is a workout to do. And stop saying

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Speaker 1: only in just like I only did a ten minute workout.

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Speaker 1: You do this correctly. It is better then what so

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Speaker 1: many people. I'm gonna say it right here, it is

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Speaker 1: better than what so many people do at the gym

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Speaker 1: for an hour. Based on what I've seen over the

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Speaker 1: decades as far as results. Now, that's not to say

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Speaker 1: that you're not getting results and you're not doing what

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Speaker 1: you want to do. I get it. My point is,

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Speaker 1: do not diminish ten minutes or fifteen minutes or five minutes.

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Speaker 1: When done correctly and done frequently, that's where success happens.

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Speaker 1: That's the law. You've been told for so many years

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Speaker 1: that you have to go to the gym, that you

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Speaker 1: have to do an hour that you have to do

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Speaker 1: a half hour. No, three ten minute bouts of exercise

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Speaker 1: has the exact same, And I would argue, if not

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Speaker 1: better affects results, then one continuous thirty minute session. Why

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Speaker 1: for ten A first and foremost, you're going to do

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Speaker 1: WIT more frequently if I told you have to do

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Speaker 1: an hour, that's why most people don't exercise or do

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Speaker 1: it infrequently at best. But when you do a ten

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Speaker 1: minute full body workout on Monday, you do five minute

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Speaker 1: core routine, you know, Tuesday morning, and do go for

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Speaker 1: a walk Tuesday afternoon, that's long term success. That's not deprivation,

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Speaker 1: that's not killing yourself, that's not starting a program with

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Speaker 1: an end date. This ten minute workout I will be

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Speaker 1: doing until the day I die, which will be like

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Speaker 1: a five I told my son longest living person, the

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Speaker 1: longest living person right now hundred and twelve I think

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Speaker 1: it was is. So there you go. Ten minute body

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Speaker 1: weight circuit cost you nothing, do it anywhere, at any time,

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Speaker 1: and it's super effective. And one final addition, if you're

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Speaker 1: more advanced and you want to make some modifications, an

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Speaker 1: example would be those push ups. Very the push up,

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Speaker 1: so keep the basic exercise right, So you do the

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Speaker 1: first set. There's four rounds. First set, regular push up,

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Speaker 1: second set alternate raising and lowering a foot for the

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Speaker 1: push ups. Third set maybe Spider Man push ups. Fourth

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Speaker 1: set maybe reverse Spider Man push ups, which means instead

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Speaker 1: of bringing your right knee towards your right elbow, you

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Speaker 1: go right knee towards your left elbow, you tuck it underneath.

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Speaker 1: So my point is keep the framework. You first of all,

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Speaker 1: keep the framework of let me backtrack here, lower body,

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Speaker 1: upper body, core, cardio, and then you keep the framework

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Speaker 1: of squats you saw like I did. We did regular

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Speaker 1: squads than pop squads. The basics work. Modifying the basics

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Speaker 1: over time works even better, keeping you interested, and as

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Speaker 1: you get stronger and need variation, you still do the exercise,

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Speaker 1: you just do them differently. Forward lunges, backward lunges, stationary lunge.

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Speaker 1: And let me give you that final final takeaway. If

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Speaker 1: the forward and the backward lunges are too advanced, stationary lunch,

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Speaker 1: do fifteen seconds right leg, fifteen seconds left. This is

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Speaker 1: how you progress, this is how you see results, and

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Speaker 1: this is how you don't get hurt. It's it ten

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Speaker 1: minute body weight circuit take away again. You want to

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Speaker 1: see it in action, go to Tom h fit Instagram

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Speaker 1: page and I will leave you with that. You can

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Speaker 1: reach out there as well, messages, questions, comments, Tom h Fit,

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Speaker 1: Instagram and Twitter. You can go to Fitness disrupted dot

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Speaker 1: com email me through the site. Please subscribe to the show,

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Speaker 1: comment if you want and can love to hear from you.

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Speaker 1: Rate the show, tell your friends, and I'm going to

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Speaker 1: continue to bring you the best, the best I'm sorry,

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Speaker 1: the best information on how to with your best life.

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Speaker 1: What this show is about. Thank you for listening. I'm

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Speaker 1: Tom Holland. This is Fitness Disrupted, Believe in Yourself. Fitness

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

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

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.