An effective workout for travel or at home when you are short on time!
By SSG Ken Weichert (a.k.a. “SGT Ken”), Master Fitness and Master Resilience Trainer
Former NFL rushing leader, Emmitt Smith, was known for performing quick and explosive workouts that required little or no use of exercise equipment. A lot can be learned from Emmitt Smith and his workouts. His physical strength and endurance helped him lead the Dallas Cowboys to three Super Bowl victories (1993, 1994 and 1996) and he is ranked #1 in the all-time rushing leader list.
Emmitt Smith’s workouts are effective, and most of his workouts take less than 30 minutes to complete.
Whether you are on the road or at home, following is a workout that I perform when I am short of time and need a fitness quick fix:
- Male and female standards are the same for exercises 1–5.
- You may take breaks while attempting to achieve your exercise repetition goal, providing that the breaks are no longer than 3 minutes each.
- Perform each exercise in sequence and allow no more than 2 minutes break in between each exercise.
- To superset, reduce the break time in between the exercises to no more than 20 seconds each.
The Stamina Stopwatch includes the estimated time it will take to complete each set of the fitness program.
* Quick Fix: 1 full set = approximately 20 minutes
* Fast and Furious: 2 full sets = approximately 40 minutes
* Combat Ready: 3 full sets = approximately 60 minutes
Special Remarks: For more health and fitness information, go to http://www.NATIONALGUARD.com/life/fitness, or you can email me directly for a free copy of my latest National Guard workout at sgtken@STARTfitness.com.
If you are looking for a great diet plan, follow the Savory Survival Guide from www.NATIONALGUARD.com/life/fitness/diet-and-health.
Warning: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or shortness of breath.