Warning: this style of workout is WAY different than anything you've
ever tried before and may result in a dramatically leaner, stronger
body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this
workout is still great for busy people that always use the excuse that
they don't have time to go to the gym, or even for the normal gym rat
to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don't worry so much about what other
people think, because this is quite different and you may get some
funny looks, but you'll get the last laugh with your new rock hard
body! To be honest, most people are too self conscious to try something
like this. If that's the case for you, then that's your loss.

Here's how it works:

Instead of doing your traditional workouts of going to the gym 3-4
times a week and doing your normal weight training and cardio routines
for an hour at a shot, with this program, you will be working out for
just a couple minutes at a time, several times throughout each day, 5
days/week.

The program will consist of only bodyweight exercises done for about
2-3 minutes, 6-8 times per day, throughout each day. Now obviously if
you work a normal office job, you are going to have to not be shy about
doing a few exercises in your office and having your cube-mates watch
you. Actually, I've found that some people that have tried this have
actually gotten their co-workers to join them!

If you have a private office, then you don't have to worry about
anybody watching you. If you work from home, or are a stay at home mom,
there's no reason you can't fit these in throughout the day while at
home. If you end up having a busy day with meetings and so forth, and
can only fit a couple of these 2-minute workouts in, then so be it, but
try to get as many done each day as you can.

If you're on a normal 9-5 office schedule, I recommend doing your
2-minute workouts every hour, on the hour, with the exception of lunch.
For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4
pm.

Some of the exercises that are the best to focus on are:

• bodyweight squats (and variations)
• pushups (and variations)
• forward, reverse, or walking lunges
• up & down a staircase if one is available
• floor planks (holding plank position from forearms and feet)
• floor abs exercises such as lying leg thrusts, ab bicycles, etc.
• one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it
relatively simple. If you know other good bodyweight exercises, you can
add those to your routine also. If you want to keep it real simple and
don't want to get down on the floor for anything, you can stick to
squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3
minutes to get your blood pumping, heart rate up a bit, a large portion
of your body's muscles worked, and body temperature raised. However,
it's usually not enough to break a sweat in only 2 or 3 minutes, so you
don't have to worry about sweating in the office or where ever you may
be. At most, you might just get a little moist on the skin.

Here's an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri

9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets

10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)

11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets

1 pm - plank holds (hold as long as possible in 3 minutes)

2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets

3 pm - plank holds (hold as long as possible in 3 minutes)

4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs

9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets

10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets

11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets

1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets

2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets

3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)

4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2
reps to each set per week, or you could progress to more difficult
versions of each exercise each week (for example, close grip pushups,
one leg raised pushups, squats with arms raised straight over head,
etc.).

The above routines are just a couple examples of how you can use
this very unique style of training. Use your creativity and come up
with your own. Think about what you've accomplished with these "mini"
workouts completed throughout each day... You've increased your heart
rate and pumped up your muscles 6-8 different times throughout each
day, burning a lot of extra calories and stimulating your metabolism.

Even though each "mini" workout was a very short duration, you've
accumulated lots of repetitions for almost every muscle throughout your
entire body, and you didn't even have to break a sweat during any of
the "mini" workouts. And there's hardly any excuse for not being able
to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don't have
to devote any time before or after work to going to the gym because you
already got your workouts little by little throughout the day. You've
now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your
normal gym routines. I think you'll find that it was a great way to
break out of a plateau and stimulate new results in your body. You can
try mixing in a cycle of these "mini" workouts every couple of months
to keep things fresh.

Keep in mind that this is only one method of training and doesn't
mean that you should only stick to this method for eternity. You will
hit a plateau on any given training method, so I'd recommend just
rotating it into your arsenal of various training methods. And by all
means, don't worry so much about what other people think...have the
courage to try something a little different. In the end, you'll be the
one laughing back at all of the "blubber-bellies" that are giving you
funny looks while they eat their donuts!

If you liked these training ideas, my internationally best-selling ebook Truth About Six Pack Abs

contains hundreds of more innovative training ideas to lose stubborn body fat and carve out a rock hard set of abs.

Feel free to email this link on to any friends or coworkers that you
think would like to try these types of unique daily workouts. Heck,
try to get your coworkers to do these with you if you can!