If I had a pound for every time someone asked me for a
10-minute workout that you can do at home with little or no
equipment, I swear I'd be a millionaire.
In fact, if I had just a penny for every time I've heard
that request I'd be pretty damned wealthy too!
It seems that despite the rapid growth of the high street
gym chains, that there are still hundreds of thousands, if
not millions of people, who are either too broke, too busy
or, let's be honest, too lazy to go to the gym with
regularity required to make any real impact on their health.
To be fair, it's not just these reasons that put people off.
For many, the gym seems an intimidating, unfriendly and
'cliquey' place where the 'in-crowd' get all the help and
the attention while those who're really in need of help go
ignored.
Well, whatever reason YOU may have for not going to the gym
(or even if you do but you're not getting the results you
want) I guarantee that the programme I'm about to give you
will deliver results in rapid time in as little as 10-20
minutes a day.
Now, I'm not going to give you some corny
'Hoovering-burns-100-calories-an-hour' type of programme.
In truth, although housework CAN be quite calorie intense,
it just doesn't last long enough or require enough muscle
to make enough of a difference (unless you work as a
cleaner). After all, even if you've a fairly large house,
how long can you actually hoover for?
Nope, this programme is going to ask you to get yourself
structured into a workout that'll last for 10 minutes in
the morning and, ideally, 10 minutes in the evening EVERY
DAY.
Now, I know some of you will already be making excuses as
to why this is not going to be possible, but I'm afraid I'm
going to have to call your bluff on that one by telling you
that absolutely EVERYONE I've ever worked with has found
the time if....they really wanted the results.
If you do then you'll do the work, if not you'll make
excuses.
Look, this is 10-20 mins maximum on a daily basis. You can
even watch TV while you do it!
What will it do for you?
Well, if followed every day for one month you'll become
stronger, more supple, more toned and defined and a lot
leaner than you've been in ages. In addition you'll have
greater balance, stability and core strength meaning that
you'll have EVERYTHING your gym programme is supposed to
give you but in a fraction of the time.
Sounds too good to be true right?
Well, it's not!
This programme whilst simple and short, is certainly not
easy. It requires consistency and effort on a regular basis
in order to produce its 'magic' but when it does...
The Routine
The routine is called Integrated Movement Training and
it's the system I've used successfully to condition
everyone from actors to athletes, pop stars to polar
explorers and thousands of people from all walks of life to
look, move and feel better than ever.
It's very simple in format.
Basically, you perform most of the movements from a
standing position (using more of your body's 600 muscles)
and take every joint and every muscle in your body through
every possible range of motion.
This is the exact opposite of most gym programmes that get
you to isolate and emphasise individual muscles and joints
and it's the reason why it's so effective at burning
calories.
After all, if you're using 600 muscles at once, you've got
to be having a greater effect on your body than isolating
just one or two right?
The programme requires you to use a light weight (around
3kg) which can be a medicine ball, a dumbbell or even a
water-bottle or household object.
In many ways it doesn't matter, though many people find the
even load of a medicine ball easier to work with.
Progression Perform 5 reps of each exercise on the upper
body movements and 10 reps on the lower body (they're
bigger muscles).
When this becomes easy, get a heavier weight. Easy!
The exercises
You can download an full worksheet by following the links
in the resource box below.
Summary
30 days.
That's all I'm asking from you. 30 days of consistent
effort applied for just 10 minutes at a time, twice a day.
Use the Integrated Movement Training Programme I've given
you in this article and I guarantee you'll be looking and
feeling better than you have in years.
Look at it this way; 30 days are going to pass anyway,
whether you do this or not. What have you got to lose?
----------------------------------------------------
Dax Moy is a performance enhancement specialist and master
personal trainer with studios in and around London.
Voted one of the UK's leading fitness experts, Dax is a
regular guest on TV, radio and print publications on the
subject of health, fitness and the performance mindset
To download the worksheet accompanying this article visit
http://www.daxmoy-pts.co.uk/integratedmovement.pdf
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