Get bigger and stronger -- 10 minutes, three times a week (week 1)
Strategies like this work for another reason, too: they reinforce the identity you want to build. If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape.
James Clear • Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Simple Routines Can Replicate These Results You can get similar benefits by following simple, short exercise routines that focus on resistance training and mobility work, just like the participants in this study.
Maximum 20 Minutes Per Day Spending a maximum of 20 minutes per day working out is something you can actually stick to. This leaves time for other important things in your life.
Do your concentrated Power to the People! Workout—twenty minutes at the gym at the most!—Monday through Friday, and whenever your life is in a crunch, cut back. You can also take an extra day off from one or both lifts if you do not feel recovered for whatever reason. Just
Pavel Tsatsouline • Power to the People!: Russian Strength Training Secrets for Every American
THE ESSENTIAL SIX 1. Body Squat 2. Standard, or Incline, Push-up 3. Seated Row with Resistance Band 4. Shoulder Press with Resistance Band 5. Choice of: Chin-up Negative-only Chin-up Pulldown with Resistance Band 6. Rhomboid Squeeze with Resistance Band LOWER BODY AND CORE 1. Wall Sit 2. Body Squat 3. Hip Thrust (both legs) 4. Core Side Plank / Hip
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