If you are like me, there are days where you find yourself short on time. Instead of skipping your workout, how about doing a 10-15 minute routine that will work just as good, if not better than some hour long routines?

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I was able to complete this exercise for the first time in 8 minutes and 46 seconds.

Workout Info

Complete 20 Reps as fast as you can. You may take a break, get a drink or catch your breath but make sure that the clock continues to run until you complete your last rep.

Each repetition consists of the following:

• 10 High Knees

Start with 10 High Knees

• Squat to place hands on floor, Kick BACK and complete a right knee tuck followed by a left knee tuck. Kick up.

Kick Back

• Kick back and at an angle to the RIGHT side and complete a right knee tuck followed by a left knee tuck. Kick up.

Kick Back Right with Knee Tuck

• Kick back and at an angle to the LEFT side and complete a right knee tuck followed by a left knee tuck. Kick up.

Kick Back Left with Knee Tuck

• Kick back into a Pike position, Do a half Dive Bomber Push Up (under the fence only) and then Lift your hips into the air back into a Pike position. Kick up.

Pike - Half Dive Bomber

• Finally jump into the air as high as you can and tuck your knees into your chest at the peak of your jump.

Dive Bomber Jump Knee Tuck

That completes one repetition. Complete 20 reps straight while being timed.  Keep record of your time and try to beat it in a couple of weeks.  Enjoy the hard work and the results!

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• Take your time to get a proper warm up:

Biceps Curls Shoulder Press:

• 10 Reps Each Side: Using dumbbells, complete a single arm biceps curl and continue up into a rotating shoulder press.
• At the top of the curl, your palm will be facing your body. As you press weight over your head, rotate your arm so the your palm faces forward.
• Complete 10 reps on each side, alternating arms each rep.

Biceps Curl Shoulder Press

Rear Deltoids and Oblique Exercises:

• 10 Reps Each Side: Using a resistance band, hook it up high enough so that you can get a good workout on your rear deltoids.
• Keeping your arm straight, pull the band across your body and out to your side as far as comfortable. Adjust your stature and form if you are not feeling a burning sensation on your rear deltoids, or the backsides of your shoulders.
• 10 Reps Each Side: To work on your obliques and triceps, grab both handles of the resistance band and (keeping your arms straight) pull down across your body to your opposite hip. crunch and hold your mid-section tight on each rep.
• Complete 10 repetitions on each side.  See image.

Rear Deltoids and Oblique Exercises

Abs Crunch Resistance Bands Pull down:

• 10 -20 Reps: Grab the resistance band with both hands starting at a high position in front of your body.  Keep your arms straight as you crunch your abs and pull the handles down to your thighs and let back up slowly.
• Depending on how your resistance band is set up, you may wish to get on one knee for more resistance.
• Note: Bring both handles down to one side for more of an oblique exercise.

Ab Crunch Resistance Band Pull Downs

Rotator Cuff Exercises:

• 10 Reps Each Side: Using light dumbbells, hold one at a 90 degree angle as if you will be doing a single arm shoulder press. Lower the weight slowly, keeping your elbow lifted directly out to your side. Stop when your forearm is parallel with the floor and then rotate the weight back up to starting position.
• See image below and video for better instructions.
• 10 Reps Each Side: Holding light weight in one hand, down by your side. Slowly swing weight back behind your body keeping your arm straight.  Lift as high as comfortably can and then lower back down.
• See image and video.

Rotator Cuff Exercises

Upright Rows:

• 10-20 Reps: There are many ways to do upright rows. You can use a resistance band, dumbbell, barbell or even milk-jugs to perform this exercise.
• Hold the weight with both hands in front of your body, arms straight. Raise the weight up to your chin as you flare out your elbows to above ear level. Slowly lower the weight to the starting position. Focus on good form and pinch your traps together at the top of your lift.

Squat Shoulder Press and Side Bends:

• 10 Reps Each Side: Side Bends are an effective oblique exercise.  It is important to know your fitness goals when doing these because you can easily build a bigger waist line with this exercise. Use heavy weights if you want to build muscle on your sides.
• Most people want to trim their waist and not build big muscles.  If that is you, make sure to use light weights for this workout.
• Hold a dumbbell in one arm and place your opposite hand on your waist.  Slightly bend your waist to the side of the dumbbell, lowering the weight to just above knee level. Raise back up as you bend your waist to the opposite side.  You should feel both obliques working.
• 10 Reps Squat Shoulder Press: Stand with both feet on the resistance band as you hold each handle at ear level.
• Squat as low as comfortable and then as you stand up, press both hands high into the air above your head.  Lower as you lower your body. You are performing a weighted squat and shoulder press in the same exercise.

Squat-Shoulder Press and Side Bends

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Workout Info:

Warm Up: Please DO NOT try this workout without a proper warm up and stretch. You will regret it for a week.

1 Ball 2 Ball Push Ups:

• 10 Reps (each set): Concentrate on good form and balance. Place both hands on a ball, go slow and keep your back straight through 10 reps.
• Use two balls, one hand on each ball just over shoulder width apart. Complete 10 reps slowly and concentrate on a deep press with good form.

1 Ball 2 Ball

Roll Across Ball Push Ups:

• 10 Reps (5 each side): Get into a plank position with your right hand up on the ball and your left hand on the floor.
• Complete one push up and then slowly roll the ball toward your left hand. You will now adjust your hands so that your left hand is on the ball and your right hand is on the floor.
• Complete a set of 10 reps minimum and concentrate on keeping your back straight, good balance and form.
• You are working your entire core, chest, shoulders and back.

Roll-Across Push Up

Hop Across Ball Push Ups:

• 10 Reps (5 each side): Start in the same position as set above. Right hand on the ball and left hand on the floor.
• Keeping the ball aligned with your body, perform a push up and explode over the top of the ball, landing on the opposite side of the ball with your left hand on the ball and right hand on the floor.
• Perform a full push up and hop back to the other side. Alternate sides for 10 reps.
• Be careful and know your own strength. Do not attempt this if you are uncertain about your abilities.
• See image and video for further instructions.

Hop Across Ball Push Up

Cherry Pickers followed by Alternating Jack Knife:

• 5 Cherry Pickers: Start from a standing position and squat down to place both hands on the floor beside your feet.
• Jump your feet back into a full plank while balancing on your hands.
• Perform a full push up and then jump your feet back to just inside your hands.
• Stand tall and stretch your hands to the sky (Advanced would be to include a jumping knee tuck here)
• After the fifth rep, jump your feet back into a plank and raise your right arm up (pointing straight out in front of your face) and raise your left leg, pointing your left foot straight out behind you.
• Hold for a count of 5 seconds and then alternate.
• Your left arm should be raised and your right leg.
• Repeat a set of 5 on each side.

Cherry Pickers Plank Knife

How do I get get ripped?

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Workout Info:

Warm Up: You may warm up as you usually do or you can use the first set as your warm up. You may want to stretch out as well.

Speed Skaters:

• 20 Reps: Just as an Ice Skater does, jump back and forth, side to side. Swing your non-balancing leg out behind you and keep your center of gravity low.
• Try to only touch one foot on the ground at a time.
• Burn calories and feel the fat begin to melt off of your mid section.
• In order to increase your metabolism and burn more fat, you should exercise your larger muscle groups often.

Speed Skaters

Step Aside Squat:

• 5 Complete Reps:  One Rep = 2 steps to the right and 2 steps to the left.
• Start with your feet together and your hands together high above your head. (Holding Weight Optional)
• Lower hands as you step your right foot out to the right, squat and touch the floor with your fingertips between your legs.
• Raise up with your hands high as you bring your left foot back together with your right and then back down as you take another step to the right.
• Come back up and pull your right foot back to your left. Complete two steps to the left and then back to the right.
• See video for better visual instruction.

Step Aside Squat

Squat – Shoulder Jerk:

• 10 Reps each side: Start with the weight between your feet and feet shoulder width apart.
• Squat down and grab the weight with your right hand. Explode up pulling the weight above your head and pulling your feet together.
• Lower slowly back to starting position.
• Perform 10 Reps before moving to other side.

Squat - Shoulder Jerk

Plank Torso Twist:

• 10 Alternating Reps: Start in a plank position with your elbow on the floor and your back and legs straight.
• Twist your torso to the left and turn your feet so that you are balancing on the side of your left foot.
• twist back to return to your toes and then twist to the right onto the side of your right foot.
• Works on core strength, obliques, back and abs.
• See video for more detail.

Plank Torso Twist

Front and Back Swing Lunge:

• 10 front to back Reps each side: Step forward with your left leg into a full front lunge position and then press up and step with the same foot into a full back-lunge position. (Try not to touch your swinging foot to the ground in between lunges as seen in video)
• Count 10 reps back and forth and then move to your right leg.
• You will feel a major burn as you torch the fat off of your body.  Enjoy!

Front and Back Swing Lunge

If you want to check out the original Core Workout #1, Click HERE.

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Workout Info:

Warm-up: jumping jacks, arm circles, jump rope. (Warm-up not included in this video. Do your own or use this exercise as your warm-up)

10 Rep each Sets:

Squats:

• 10 body-weight squats: Squat as low as possible with your hand on your hips or straight up over your head (works on glutes and core)
• 10 Squats with Right Leg kick: Squat just like your first set and add a front Right Leg kick  as you extend out of your squat.
• 10 Squats with Left Leg Kick: Same with your left leg.
• See image and video for further instructions.

Squat - Squat Kick

Kick Backs:

• 10-20 Kick Backs: Drop to a plank (push up) position and complete a set of Kick Backs (Works on entire core including shoulders and arms)

KickBacks

Plank – Knee Tuck Kick:

• 10 Reps each side: From a plank position (up on hands or down on elbows) Drive your right knee to your chest and then extend your leg back and as high as you can.
• Repeat on Left side. (works on core, glutes and arms)

Plank Knee Tuck Kick

Side Plank Leg Raise:

• 10 Reps each side:  From a side plank (either up on hand or down on elbow) Raise your hand into the air (or on your hip) and raise your leg into the air as high as you can. Keep your leg straight.
• Repeat on opposite side. Try to keep your balance throughout entire set.  (Works on core, obliques, glutes, thighs, hips, arms)

Side Plank Leg Raise

Side Plank Leg Raise Alternate

Squat, Leg Lift, Knee Up, Back Lunge:

• 20 Alternating Reps (10 Each Side): Start in a standing position with your feet spread shoulder width apart.
• Squat down and back up.
• Lift your right heel behind you keeping your leg straight. (Squeeze your glutes)
• Without touching your foot back to the floor, swing your right leg in front of you and lift your knee as high as you can into your chest.
• Again without touching your foot on the floor, swing it back into a back lunge.
• Now return to starting position and
• Repeat on your left side.

Squat Kick Back Knee Up Back Lunge

Wall Balance Knee Up Back Kick:

• 10 reps each side: Balance yourself on a wall with one hand. (The further away from the wall your feet are, the more advanced this core workout will be.)
• Rise you non-balancing hand into the air (alternatively place hand on hip), raise your knee to your chest and then perform a back kick driving your heal as high into the air as you can.
• Do not touch your foot on the ground as you return your knee to your chest.
• See image and video for better instructions.
• Repeat on opposite side.

Wall Balance Knee Up Back Kick

One of the last things that I could ever imagine myself doing was to stand in front of the world without a shirt on.  Today’s hottest fitness programs like P90X, Insanity, and Turbo Fire ask you to take pictures every thirty days to track your results and to help motivate you to complete the program.  These are my 60 day results from working out on GarageBodyTV.com

How to Measure

I am feeling so much better.  I have more energy throughout the day. I feel like I am burning more fat as I sit in front of my computer at work which may sound weird. I can cheat a little more on my meals and know that I won’t suffer the next morning because of it. Of course I will continue to stick to my portion control and attempt to stay away from the candy bowl at work.

I am beginning to see more definition around my mid section and it helps motivate me for my next 30 days of this new lifestyle.

Goals for next thirty days:

1.   Tone up my mid-section. Reveal abs and obliques.

• Not just cut down, but eliminate the the candybars, starbursts and fruitsnacks that await me as I walk in and out of work… and back and forth to several times per day.
• ADD more raw veggies and a little fruit to my daily diet.
• Avoid eating high fats and carbs late (after 8pm) at night.
• Continue to exercise my portion control.
• More sleep (at least 7.5 hours at night).
• Add cardio (treadmill and swim) 3 times per week (30 minute sessions) to my workout routine.
• In addition to Core workouts, add yoga and possibly pilates.

2.   Gain mass in chest, arms, shoulders, traps.

• More protein. Only added 10-20 grams of whey per day to my regular diet and I should add another 30 or so.
• Push harder on my lifts, increase weight.
• Continue to focus on my post-workout recovery meals and drinks. (Better Amino Acids and Proteins mixed with the proper Glycemic Index carbs).

3.   Study up on vitamins and supplements.  Listen to opinions on pre-workout supplements and post-workout recovery supplements.

You and your teenage daughters know who Taylor is from New Moon, the second movie of the Twilight series.

Taylor got into martial arts at a very young age and was able to build a strong core through that. He had always been very thin and due to the fact that they needed a more muscular male to play the role of Jacob Black in the movie, he had to get serious about putting on some weight.

Taylor was able to add 20 pounds of muscle mass in only nine months.

Don’t expect the same results, but do try this routine. I like it and will do it more often in the future.

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• 8-10 Reps: Quickly pull yourself up using any hand grip that you prefer.
• Squeeze at the top of the pull and hold for 1-2 seconds.
• Lower yourself slowly with a 3-4 count.

Negative Chin Ups

Taylor Lautner Resistance Push Ups

• 20 Reps: Using a resistance band, add tension to your body weight push ups.
• This can also be done by wrapping two resistance bands (tied to plates or dumbbells) around each side of the barbell when doing bench press for a better stabilizer press with more resistance.

Resistance Push Ups or Bench Press

Full Circle Straight Leg Raise:

• 6-10 Reps: From a hanging position (hang from a bar or use ab straps as shown below) lift your legs in a circular motion keeping good form throughout.
• Try to keep your legs straight.
• Works on your abs, obliques, back and core strength.

Full Circle Straight Leg Raise

Ball Knee Tuck

• 10 Reps: Using a large balance ball (or a basketball as seen below) start with your back on the ground and your heels up on the ball.
• lift your butt into the air to where only your shoulders are touching the floor.
• Roll the ball as far as you can into your butt and then stretch back out to starting position.
• See video above for better visual instructions.

Ball Knee Tuck

Ball Plank Knee Tuck

• 10 Reps: Start in a plank position with your feet up (shins balancing) on a ball.
• Roll the ball up to tuck your knees into your chest and return to starting position.
• Repeat and try to keep your balance the entire exercise.
• Great for core strengthening.

Ball Plank Knee Up

Super Man or Prone Cobra

• 4 Reps try to hold for 30 seconds each rep: Start with your stomach on the floor, legs straight back and your arms straight out to your sides, palms on floor.
• Lift your feet, shoulders, arms and head off of the floor. Point your thumbs to the sky and hold the pose for 20-30 seconds before relaxing for 5 seconds.
• Repeat.
• In a flexed pose, your pelvis and lower abs sill be the only thing touching the floor.
• Great core exercise.

SuperMan - Prone Cobra

Leg Raise Press Up

• 10 -20 Reps: Lay flat on your back with your arms out and your legs straight.
• Raise your feet up so that your legs are at a 30 to 45 degree angle.
• Raise your legs to a 90 degree angle and lift your butt off of the ground as to press your heels into the ceiling.
• Try to get your butt up as high as you can (at least 2 inches)
• Lower your tail bone back to the floor and slowly lower your legs back to a 45 degree angle before repeating.

Leg Raise Press Ups

I am talking about the following. “How to gain strength without weights?” and “How to build muscle without weights?”

Again, if you do not like hard work, then this is not the session for you.

Be sure to check out Part One which begins with the Lower Body portion of this session.

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Workout Info:

• Warm-up: Be sure to get a proper warm up and good stretch prior to this workout because you will be putting your muscles through a ton of stress.

Push Up Side Plank:

• 3 Sets of 16 Reps (8 Reps each side): Begin from a plank position and lower your body to the floor as if you are doing a half push-up.
• Pause in a flexed push up position for 3 seconds.
• Push up and turn your body up into a side plank where you will hold for 4 seconds before dropping back down for your next rep.
• Note: Your side plank can range in difficulty from keeping feet together and placing hand on hip to stretching legs apart and reaching your hand into the sky.

Push Up Side Plank

Chin Up with Pike (Leg Raise):

• 2 Sets of 8 Reps: Begin by performing a full chin up.
• After your chin up and while your arms are straight, raise your feet into the air and try to hold for 3 seconds before lowering and moving on to next chin up.
• Note: If straight leg raises are to difficult, try knee ups instead.

Chin Up Pike

Dips with Pike (Leg Raise):

• 2 Sets of 8-10 Reps: Move to a place where you can hang with your back toward the ground and legs in the air.
• Grab the bar (overhand or underhand), keeping your back straight and perform a row pulling all of your body weight up.  Squeeze at the top and repeat.
• See video above and image below for better visual instructions.

Dip with Pike

Hanging Row:

• 2 Sets of 8-10 Reps: Hang from bar with feet up on a platform or squeezing something as seen below.
• Pull yourself up as high as you can. (see if you can touch your chest to the bar)
• Try both underhand and overhand sets.

Hanging Row

If you missed part 1 (Lower Body) of this session, GO HERE

Two huge questions that that I address here are, “How do I gain strength and size without using weights?” and “Can I build muscle without using weights?”

The answer to both questions is Yes! Let me show you how.

If you don’t like hard work, then this is not the exercise for you.

Be sure to check out Part Two which continues with the Upper Body portion of this session.

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Workout Info:

• Warm-up: Be sure to get a proper warm up and good stretch prior to this workout because you will be putting your muscles through a ton of stress.

Squats Jumps:

• 3 Sets of 8-10 Reps: Complete 3 sets of 8-10 Reps doing the Squat Jump. Rest 1-2 minutes between sets and be prepared for a massive burn in your thighs.
• Start in a full squat position with your legs bent no more than 90 degrees. Hold for 3 seconds.
• Explode and jump into the air as high as you can an at the top of the jump, tuck your knees into your chest before landing.
• Repeat. (Complete 3 sets before moving on)

Squat Jump

Slow Step-Up & Explode:

• 2 Sets of 8 Reps (left side, right side = 1 rep): Using a high bench or platform, step up slowly with one leg.
• First step should last for 3 seconds going slow and steady.
• After a 3 count, lower back down on the same leg and then explode into the air
• Switch feet in the air and lower slowly back to the floor.
• Repeat on opposite side.
• See video above for better visual instructions.

Slow Step Up - Explode

Half Lunge – Hold:

• 2 Sets of 8-10 Reps (each leg): From a front lunge stance, lower your body half way down into a lunge.
• Hold for 3 seconds and then push up and then down into a full lunge and finally back up before lowering half way and repeating.
• Do one leg at a time for 8-10 Reps and then switch.
• Complete a minimum of 2 sets. Rest 30 seconds to 1 minute between sets.

Half Lunge Hold

To continue on to Part 2 Upper Body, Click HERE.

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Workout Info:

Warm Up: You may warm up as you usually do or you can use the first set as your warm up. You may want to stretch out as well.

Weighted Jump Rope:

• 500 Reps: Here I am using a weighted speed rope along with ankle weights. Use what you have and do what you can.

Jump Rope

Weighted High Knees:

• 100 High Steps: Just like running in place, you will bring your knees up as high as you can. Try to bring each knee up past your waist line. 100 Reps includes 50 from each leg. Do this as fast as possible.

High Knees

Pike Butt Ups:

• 20 Reps: Starting from a plank position, drop your hips to the floor (without touching the floor) while keeping your arms straight.
• Lift your hips and butt as high into the air as possible. Your arms and legs will be straight and you will end up on your toes.
• Return to starting position and repeat for 20 reps.
• This works on your lower back, mid-section and shoulders.

Pike Butt Ups

Knee Tuck Kick Back:

• 10 Reps each side: Start from a plank position and drive one knee to your chest and then kick your leg back and high into the air.
• Repeat for 10 reps on each side.
• This will work on your mid-section, butt, back and shoulders.

Alternating Knee Tuck Kick Back

Suspended Knee Tuck:

• 20 Reps: Get into a plank position with your feet up on a large balance ball or hanging from something like you see below.
• Pull your knees into your chest while raising your butt into the air and lower your legs slowly back to starting position.
• This works on your entire core. Go slow to avoid hurting yourself.

Suspended Knee Tuck

Cross Body Weight Raise:

• 10 Reps Heavy, burn out light: Use a weight heavy enough for a good workout, but not too heavy.
• Squat and bend over slightly as you pull the weight from outside your right foot, up across your body and over your left shoulder.
• Lower weight slowly as you twist back to starting position.
• Complete 10 heavy reps followed immediately by 10 light weight (or a ball in this case) reps.
• Repeat on the opposite side.

Cross Body Raise

(Repeat) Complete entire exercise in reverse order: