Issue #332: My 20 Minute Workout
Good morning. It’s Saturday, April 20th.
Stat of the Day
A meta-analysis study found that just 30-60 min of strength training a week can reduce all-cause mortality by 20%. (Source)
Revisit
This week we explored the power of muscle - how it use it to take control of your Health & Longevity journey.
Issue #330 - truly understand the value of muscle, make strength training a priority, and have a backup plan when something gets in the way
Issue #331 - the benefits of muscle memory, along with protein intake, in maintaining strength and vitality as we age
Click HERE to check out the entire Thrive25 archive.
Inspire
My 20 Minute Workout
I don’t always have an hour to lift when I go to the gym. Most of the time we spend at the gym isn’t necessary anyway.
So here’s my go-to routine that hits every major muscle group to get you stronger, boosts your heart rate, and gets you in and out of the gym in about 20 minutes.
NOTE: All exercises are 3 sets with 10 reps (unless otherwise noted)
Block 1 - Squat Rack
Alternate between two exercises (3 sets) with the same weight on barbell:
Romanian Deadlifts - 115 lbs (35 lbs on each side)
Bent-Over Row - 115 lbs
The first movement targets your hamstrings and glutes, while the second movement is for your middle back.
Next, alternate between the two exercises (3 sets) with the same weight on barbell:
Reverse Lunge - 95 lbs (25 lbs on each side)
Shoulder Press - 95 lbs
The first movement builds your quads (plus balance/stability) and the next movement, well it’s kinda obvious - focuses on your shoulders.
Block 2 - Pull-Up Bar
Run through all three exercises in a row (3 sets):
Pull-ups - 10 reps
Hanging leg lifts - 10 reps
Push-ups - 25 reps
The first exercise builds the lat muscles on the side of your back, the hanging leg lift focuses on the core - both lower back and lower abs - and the push-ups build up the chest and core.
Block 3 - Mat
Alternate between the two exercises (3 sets):
Plank on elbows - 1 minute
Side plank on elbow - 30 seconds each side
BONUS - Dumbbell
If you’re done early or if you have a lot of energy then add in a quick high intensity exercise to finish up:
Burpees over dumbbell - 10 reps
Line up to the left of a dumbbell - go down and do a burpee. Pop up and do a lateral jump over a dumbbell (or even an imaginary line) - you’re now on the right side. Then drop down on the right and repeat back over to the left.
Personalize It
Here’s the great thing about this workout - you can modify everything to adjust to your current fitness level or specific goals.
Add or subtract sets (1-4 sets of each exercise)
Add or subtract reps (6-12 reps for weighted exercises)
Add or subtract weight (that’s what I can do right now - but do whatever you can without injury for the given reps & sets)
You can also adjust all of the movements.
Romanian Deadlift - you can use dumbbells or just do unweighted Good Mornings
Bent-Over Row - use dumbbells or row machine for more stability
Reverse Lunge - do forward lunge instead
Shoulder Press - use dumbbells and sit on supported bench
Pull-ups - can’t do a pull-up? Use the pull-up assist bar machine. Want a bigger challenge? Add a weighted belt
Hanging Leg Lift - too much? Try reverse crunches on the ground
Push-ups - use your knees. Or try spiderman push-ups
Plank - try on your hands (push-up position) or elbows. Eventually add a weight on your back
There’s no perfect workout - but this is what works for me when I want to get all major muscle groups in at the gym and I’ve only got 20 minutes.
Want to share a great routine? Let us know your go-to workouts and we’ll compile a list to share with all Thrive25 readers - team@thrive25.com.
Thrive25 Partner Spotlight
Caraway designs kitchenware for the modern home cook - that’s you! Along with the cookware set (in navy), Max also bought a square grill pan in marigold - if inanimate objects can be sexy, then this is it. Oh, and functional - the design is beautiful, easy to use and clean.
Read
Forever Strong
Want more about why we’re all under-muscled and the benefits muscles bring to our health?
While we did our best this week to go deep on the power of muscle, Dr. Gabrielle Lyon wrote a comprehensive book - Forever Strong - with specific workouts and meals to execute a plan to lose weight and build muscle.
Packed with practical tips and real science, we’ve added it to our reference library for whenever we need to go back and understand the value of strength training for longevity.
Laugh
Earth Day
Monday is Earth Day - go save the planet and beware of Recyclops!
Brain Games
Logic Equations
Today, there are six variables - A, B, C, D, E, F - with six possible values - 1, 2, 3, 4, 5, 6. None of the variables can share the same number. Based on the following equations, what do the variables equal:
4A = 3D
4B = 2D
D = 4 C
E > F
Yeah, we’re stepping this up to 6 variables this week, but don’t get intimidated - you can solve this in a couple of minutes. Get your stopwatch ready…GO!
Credit: Brainzilla
**For answer, scroll to the bottom of the post
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** Brain Games Answer **
Answer: Yellow are the values for the variables. A=3, B=2, etc.
Why?…
First, look at equation (1). The only whole numbers 1-6 that make this possible are 3 and 4. A = 3, D = 4
Since we know D, plug it into equation (2), now 4B = 8, so B = 2
This also works in equation (3) - D = 4C, so 4 = 4C, C = 1
And the last equation means E = 6 > F = 5
See, not too bad. What was your time?
Why Thrive25
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To health!
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