Welcome to “The Mad Minute Workout.” Set up a simple four-movement bodyweight circuit. Select a rep-range and complete the circuit as many times you as you can within the given time frame – in this case one minute, hence the name “Mad Minute.” A 10-minute workout would be 10 total rounds starting a new round on the minute, every minute.
Prisoner Squats
Start standing tall with your feet shoulder-width or slightly wider apart, place your hands near the back of your head (as if you were being arrested – aka prisoner style). With a straight back, tighten your core, shift your hips back and lower as far as your hip mobility allows. Making your sure your heels are pressed firmly to the floor as your knees bend. “Back straight, chest out” –look straight ahead, not at the floor. Pause at the bottom of your movement for a split second and return to your starting position. 5 reps.
Seal Jacks
Stand tall with your feet together and hands in front your chest. Simply open up with your feet and hands moving together jumping as you spread your arms and legs at the same time. Once you reach your full range of motion with your feet and arms snap back to the starting position with your hands coming just short of clapping. 10 reps.
T-Pushups
T-pushups are a great way to integrate your shoulders, chest and core into one amazing metabolic movement. Start in prone pushup position with your hands about shoulder-width apart. Perform standard pushup, but at the top of the movement, twist your feet and hips and lift arm from the floor raising it toward the ceiling, as your entire body turns in sync making your body a perfect “T.” Return slowly to the starting prone position and repeat with the opposite hand. Keep your body in a straight line from head to heel as your torso turns in sync. 6 reps, 3 per arm.
Mt. Climbers
Begin in the pushup position with your hands about shoulder-width and your weight supported by your toes and hands. Holding your body in a straight line from your head to heel, flex your knee and hip driving one knee as close to your stomach as your mobility allows. Return to starting pushup position and repeat with the opposite leg. Quickly repeat extending and flexing your knee and hip in alternating fashion making sure your body remains in a straight line with little to no movement in your lower back. If you imagine you have a glass of water on your back and try not to spill it, you will ensure you are getting the most out of your core. 10 reps, 5 per leg.
Scottsdale-based author, coach, athlete and trainer Jeremy Scott is a former collegiate athlete and cum laude graduate turned best-selling author of “Make Success Mandatory” and “Get Lean Gluten Free”. His blog has been named one of the top 20 fitness blogs online by Breaking Muscle. SHAPE Magazine named him one of the 50 Hottest Trainers in America. Jeremy is a contributor for Men’s Health Magazine and also a Reebok sponsored athlete. jeremyscottfitness.com
