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Only 15 Minutes to Exercise!  No Problem!

Stew - I have only about 15 minutes in the Am to workout and I want to start mixing in more things into my workout - weights, PT, cardio.  Any tips?

Here are some ideas for those of you who only have a few minutes a day to exercise.  Often I tell people if they do not have time to workout - they are doing too much - and that applies to a good majority of people.  However, for those who are burning the candle at both ends it may not be that beneficial to wake up 15-20 minutes earlier to get a longer workout.  IF you can go to bed 15-30 minutes earlier however, that may help with an earlier REVEILLE!!  See importance of SLEEP Article

So regardless of the hours you keep, here are some options for you to get in quick workouts that are both affective and will wake you up whether it is done in the AM or PM after dinner.

1 - Wake up with Crunches - Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements:

I do a complete crunch cycle complete with the following:

Regular Crunch - 10-20 reps - Just lift shoulder blades off the floor

Reverse Crunch - 10-20 reps - Lift hips off the floor

Double Crunch - 10-20 reps - Lift BOTH hips / shoulders off the floor simultaneously

Left Crunches - 10-20 reps - Take right elbow to the left knee

Right Crunches -10-20 reps - Take left elbow to right knee

Bicycle Crunches - 10-20 reps - Take right/left elbow to left/right knee by bicycling the legs

Plank pose - 30-60 seconds

Stomach stretch - 30 seconds

(For pics go to www.stewsmithptclub.com/lowerbackplan.pdf )

THIS TAKES about 3-4 minutes

2 - Jumping jacks / Pushups - Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level…

THIS TAKES 3-5 minutes if you push all 10 sets.

3 - If you want to add in a leg workout try replacing pushups with squats above.

4 - MJDBs - Multi-Joint Dumbbells Exercises - with a set of dumbbells mix in a few exercises into one movement:

1 - Bicep curl, military press, tricep extensions - do 10-15 reps

2 - Squats, bicep curl, military press, tricep extension - do 10-15 reps

3 - Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps

See related LINK with pictures of exercises.   If you select one of these to do it only takes about 30 seconds per set.  Mix in a few sets of each exercise and you have completed a challenging and effective fullbody workout cycle.

5 - CARDIO option.  You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.

With Spring on its way, the days will get longer and the mornings will become bright as early as 5am.  Try to start your day with some sunrise workouts and eventually you will build up with a realistic progression of activity that will last several months.  Then as the days get shorter you can slowly start to shorten your workouts in order to recover from a more aggressive cycle of fitness.  See Solstice Running Plan for more details.

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Surviving BUD/S

 

Stew Smith is a former Navy SEAL, fitness author, and trainer to military, law enforcement, and fire fighters as well as those who just need to lose weight for health reasons.  Visit the Articles Link link for hundreds of articles with workout tips, Special Ops training advice, and many other health and fitness related writings.  For more info on the books, ebooks, APPs offered on StewSmith.com click any of the links below.

Also Check out Stew on Fight Science - National Geographic Channel


Books, eBooks, DVDs

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

Coming Soon - Navy SEAL Fitness with Weight Training

The Complete List of Stew Smith's eBooks / Books:

* NO EBOOK READER REQUIRED  |  READ WITH ADOBE ACROBAT READER

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info   eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only


The Special Forces Physical Fitness Workouts

 

Combat Conditioning Workout       |  More Info  |  eBook, Book
 

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book
 

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book

 

Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book


Navy SWCC Workout       |  More Info    |    eBook, Book

 

Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book

 

USMC RECON Workout       |  More Info  |  eBook, Book

 

Air Force PJ / CCT Workout      |  More Info  |  eBook, Book

 

The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book

 

The Army Air Assault School Workout     More Info   eBook only

 

The Army Airborne Workout     More Info   eBook only

 

NEW - Upper Body Round Robin (UBRR)    More Info   eBook only

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only

 

USMC OCS / TBS Workout       |  More Info   eBook, Book

 

The Service Academy Workout     More Info   eBook, Book

 

Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book

 

The Army OCS and PFT Workout    More Info   eBook, Book

 

NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only

 

The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book

 


The Law Enforcement Physical Fitness Test Workouts

 

The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book

 

The DEA Prep Workout      More Info   eBook only

 

The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book

 

The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book

 

The Fire Fighter Workout       |  More Info   eBook, Book

 


 

 

 

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