Three days a week I work from home and I want to use the two fifteen minute breaks to exercise. One of them I’ll go for a walk, easy peasy I can just close the laptop and walk out the door. I want to use the other break for a more thought out routine with the same accessibility (i.e. just close the laptop and do it for 15 minutes).
My problem is what to do on what days. Do I focus push-ups for 15 minutes one day, then squats the next day, then pull-ups the next day, and so on? Or do I try to mix complementary exercise in a limited window?
For reference: I worked my way through the BWF primer routine a while back so I have a beginner’s understanding of those basic exercises. Got about 75lbs of extra fat, pretty good mobility/flexibility. My goal with these short workouts is to start a routine that I can stick with and build on in the future.
Both of these videos are about micro-workouts spread throughout the day. I hope they help you. Both videos are short-ish too. Top is 12 minutes, bottom is 5 minutes (rounded up).
@Dacey
Super interesting vids, definitely gonna watch both in a bit!
Unrelated: I’m so burnt out by the amount of clickbait on the internet nowadays that I’m already assuming both vid titles probably have some specific caveat to them. But guess I’ll find out shortly…
@Bly
They actually don’t really. The Bioneer and Strength Side are genuinely solid channels. I’m super picky and if a channel clickbaits me once it goes on my ban list. I can’t fuck with a lot of fitness channels because of this, brownee is especially bad.
The Bioneer and Strength Side are genuinely solid channels. I’m super picky and if a channel clickbaits me once it goes on my ban list.
All popular content creators stay at the top because they’re incentivized/indirectly forced to continuously put out content. Even the honest/trusted folk may not put out traditional ‘clickbait’, but they do gradually bloat their channels with redundant info while constantly using phrases such as ‘Do THIS, but not THAT.’ in their titles which essentially force you to watch.
Avery said:
Ladders. 1 pull-up, 1 push-up, 1 squat. 2 pull-ups, 2 push-ups, 2 squats. Keep adding reps until you fail. Then start back at 1 and cycle it again.
Ooh we do these in Muay Thai with round kicks going from 1 up to 10 back to 1 back up to 5, then change legs. Ends up at 250 reps. It’s an absolute killer.
You don’t need a weird routine even if you have only 15 minutes. In your case you can do a push-pull-legs split. On push days, do any pushing exercise for 3-4 sets. Won’t take more than 10 minutes. Last 5 minutes, do an isolation exercise circuit for your chest, shoulder, and triceps. On pull days, any pulling exercise for 3-4 sets then a circuit of isolation exercises for lats, biceps, rear delts, and forearms. On leg days, again, 3-4 sets of a squat pattern and 2-3 sets of a hinge pattern.
Also, check out the red delta project YouTube channel. He has a playlist of 10-15 minute micro workouts. Maybe you will like them more.
@Bailey
Use circle disks under your feet during mountain climbers for extra core strength. They are double-sided depending on the surface you are using. My micro workouts always end with a minute of plank and at least 1 min of stretching (deep child pose and pigeon on both sides!)
Edit: for abs, I try to include Ukrainian Twists basically every time because I feel that it gets all 4 ab areas! If someone thinks there is a better one please advise!
@Kris
Love core, I do it most days. I have a sit-up variation from Muay Thai where you come up, throw a one-two punch combo, then Russian twist, back down. It’s a pretty good one. Best way to target all areas of core is just keep mixing up the exercises IMO. I have about a dozen different holds and movements I incorporate regularly.
People will probably hate this but I use the Peloton app for their workouts 4-5 times a week and they have a ton of 10-20 minute workouts that absolutely toast me. Maybe give it a try with their free trial and see if you like it.