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Granted we live a sound-bite time and almost everything has to be done quickly and efficiently, even exercise. That considered, here’s a 10 minute (or less) Workout to get you in the best shape of your life and with your own body weight at that. No gimmicks, just sensible exercise folks.

Now, I came up with this routine based on my knowledge of calisthenics (Both Aerobic and Anaerobic), the concept of Super-Setting, Balance and the desire to make a routine for fitness that will be quick, to the point, with minimal cumbersome equipment and most of all fun.

Now, you will need the following

1. The Ab-Wheel (only $9.95 at your local sporting good store, K-mart and/or Asian Markets.

2. A Pull up bar, Sturdy Pipe or Tree Branch.

3. Space

4. Your desire to stick with it.

Here’s the customized routine.

1. Jump up and catch the pull-up bar with an overhead grip.

2. Don’t pull-up just yet, just take the time out to get in touch with your primate origins and simply hang. You can arch the back slightly and point the toes to give the legs a stretch. This should take you anywhere from 20 seconds to as long as you desire.

3. Now, grab your ab-wheel and begin executing the exercise. You want to make sure you start at the arms being at 90 degrees to the floor and going as far out as you can. Ensure you pause for a brief second at the ending position.

Perform this to failure.

4. Next, return to the pull up bar and in an underhand grip, execute as many pull-ups as you can. When you sense you can’t perform anymore, switch to ‘Gorilla Chin-Ups’ (i.e. pull both conjoined legs up to the chest as well, this will involve your abs and lower body)

5. Right after this, execute push-ups using a bar, your fists, or any variation you may like.

This whole routine can be performed everyday and is a great boost for the day and way better than coffee for waking the body up.

The entire upper-body (and dare I say, depending on your execution of the Gorilla Chin-ups and Ab-wheel…the whole body) is worked out and the whole thing takes less than 10-15 minutes depending on your endurance level.

So, I guess “I have no time for exercise” can no longer be an excuse eh?


In Friendship.

# # #

“Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer


This article is written by Foras Aje, an independent researcher and author of “Fitness: Inside and out”, which provides tips on how to improve and maintain your health using all natural methods. For more information on these guidelines:




One Response to “How To Make A 10-minute Workout When On The Go”

  1. Brett says:



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