My 25 Minute At Home Workout
aka
SPP

SPP - Squat, Push, Pull

Disclaimer: Always seek the advice of your medical professional to make sure it is safe for you to engage in physical exercise as described below before beginning this or any other physical activity.

This 20-30 minute strength training workout is what I do every other day. I’ve been doing this workout 90% or more of the time for the last 10 years.

Benefits:

•        It only takes 20- 30 minutes

•        It will build muscle and burn fat (this workout is 100% responsible for my present-day physique at 64).

• No special equipment - Kettlebell, Chair, Pull Up Bar and Dip Bars (You can skip the dip bars until you have them).

•       At home with very little space requirement

•       Hits every major muscle group for functional movement and longevity

•       Builds bone density for fracture protection

•       It’ll make you look good naked

Drawbacks

• You have to be consistent.

The Exact Workout I Do…

I perform 2 to 3 cycles of:

•       One type of squat exercise

•       One type of pushing exercise

•       One type of pulling exercise

This is exactly what I do:

Cycle One

•      (SQUAT) Goblet squat to overhead press (53 lbs with Kettlebell, 12 reps)

This video shows and explains how to do a goblet squat with great form and execution…

This video shows goblet squat to overhead press as I do…

•       (PUSH) Decline push ups (25 reps)

This vid demonstrates decline push-ups (keep your back straight – no butt sagging. You can even have your butt slightly elevated). Too bad this guy doesn’t seem very happy about decline push ups 😉

•       (PULL) Pull ups (15 reps – I do a pull up and go into an L-sit at the top)
  

Cycle Two

It’s still SPP but I do different exercises for the PP to emphasize different areas of the same muscle groups.

•      (SQUAT)) Goblet squat to overhead press (53 lbs with Kettlebell, 12 reps - same as first round)

•      (PUSH -) Dips (25 reps) I learned a few things with this vid…

•         (PULL) Chin ups (15 reps – I do a chin up and go into an L-sit at the top)  This is the same as a pull up but your palms face you instead of away from you. Below is an excellent video demonstrating the differences between pull ups, chin ups and variations…

Cycle Three (Repeat Cycle One)

• (SQUAT) Goblet squat to overhead press (53 lbs with Kettlebell, 12 reps)

•  (PUSH) Decline push ups (25 reps)

• (PULL) Pull ups (15 reps – I do a pull up and go into an L-sit at the top)

  To Recap

  Cycle One

• (SQUAT) Goblet squat to overhead press

•  (PUSH) Decline push ups

• (PULL) Pull ups

  Cycle Two

  (SQUAT) Goblet squat to overhead press

• (PUSH) Dips

• (PULL) Chin Ups

  Cycle Three (Repeat Cycle One)

• (SQUAT) Goblet squat to overhead press

•  (PUSH) Decline push ups

• (PULL) Pull ups

You could definitely alternate which cycle you repeat each time you workout so you are doubling a different cycle at each workout.

Also, there many variations you can incorporate for different goals. For instance, when I was preparing for a Spartan race I made this more of a “metabolic” workout. A metabolic workout (think CrossFit) is basically combining strength training with aerobic training.

How do you do that?

Give yourself a smaller window of rest between exercises thereby increasing heart rate and oxygen demands.

So…

I followed the exact exercise cycles listed above but I gave my self one minute for each exercise and broke it down like this…

• Perform first exercise for 30 seconds and then rest for 30 seconds.

• Perform second exercise for 30 and then rest for 30 seconds.

• Repeat until finished with as many cycles as you would like to push yourself to do.

This is extremely demanding!

Now, let’s say you can’t do a certain exercise for the full 30 seconds. In that case just increase the rest period by the remainder of the “exercise” period that you could not finish.

Example: You can only do pull ups for 20 seconds. You would then rest the remaining 10 seconds of the exercise period plus the regular 30 second rest having you rest for a total of 40 seconds. You then move on to next exercise and repeat until finished.

A great way to keep track of timing is with an app called “Seconds Pro”. It’s only $4.99 and you can program unlimited interval scenarios, have music in the back ground, it’ll count down “3,2,1”, using it with an iPad can give a you big visual display plus a whole lot more.

This is literally the only strength training I do close to %100 of the time. Yes, integrating more variation would probably be even better. And I may in the future.

The point is that any good workout you do consistently, is %1000 better than the perfect workout you don’t do consistently!

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