It’s the weekend, and this is usually the time most kick back and relax. It is also a time when a lot fo folks try to cram in errands they did not accomplish during week, spend time with friends and family, or are venturing out on a vacation. With so much going on in a 48 hour period, who has time to focus on their workout program? Ummmm….if you are reading this, YOU DO! Don’t worry, you won’t have to go to a gym to do this.

In fact, I put together a little gem that can be done with minimal equipment or bodyweight only. However, the one thing everyone can get from this workout is a body full of sweat, major calories burned, and a bundle of energy to get your weekend started off right. Did I mention, this will get your metabolism racing as well. Ahhhhh yeah!

I know you are saying, “Well bring it on Trainer-Boy!” No worries. One last thing, don’t think this 10 minute workout is confined only to the weekend. Feel free to toss this in on any day during your training program.

Remember you can pick either workout. One uses a medicine ball, kettlebells or dumb bells, and the alternate does not. Perform each exercises for 1 minute with only 30 seconds rest between each. Once you have completed all 5 exercises, rest for 1 minute and perform another round. There you have it, 10 minutes of work, 5 minutes of rest, and a lot of calories burned. let the madness begin!

1. Medicine Ball Slams
2. Double Kettlebell Clean & Front Squat (can also be performed w/ dumb bells)
3. Mt. Jumpers
4. Double Kettlebell Jerks 9can also be performed w/dumb bells)
5. Burpees
No Equipment/No Problem Alternative:

1. Push Ups
2. Jump Squats
3. Mt. Jumpers or Mt. Climbers
4. Reverse Stick Up Lunges (perform a reverse lunge w/ your arms raised high above your head)
5. Imaginary Jump Ropes

How do you get a quick workout in when you are pressed for time? Please leave your favorite quick workouts in the comment section below.

I am often asked by my readers, and clients, about how I train and how I eat. Therefore, I thought I would share some key points to my program. keep in mind, this is what works for me, and you should find what fits your current lifestyle, goals, and pre-existing physical or mental conditions, as well as cultural restrictions.

One of the first things I recommend anyone should do before beginning any fitness or diet program, is see your medical professional. Discuss what you want from your fitness program, as well as listen to what they may suggest. Also, while you are getting a check-up, be sure to schedule a blood test, in order to see exactly where you are nutritionally strong, or may have some imbalances that need to be addressed with your diet, as well as your exercise program.

My current fitness program is based mostly on convenience, meaning being able to train anywhere, anytime, whenever I feel the need to train. Thus, most of my training is based around bodyweight exercises (usually composed of animal movements), kettlebell training, using anything I find as a resistance training tool, any form of running, jumping, or walking, as well as martial arts training (Muay Thai & Copeira) and relaxation/rejuvenation modalities (yoga, Meditation, Qi Gong, sleep, massage).

In terms of eating, I base my diet around my activities. Lately, my eating habits have been based on the Warrior Diet and/or The Daniel Fast on non or light training days, and more protein/fats based on heavy training days. I try to keep my fruit consumption set during the day, and focus more on raw or organic veggies during the evening. I mainly consume high fiber fruits such as berries, apples, pears, and I love how filling a whole tomato can be. My biggest focus, during meals, is to make sure my plate is as colorful as possible.

Other than the aforementioned foods, I definitely consume plenty of liquids, mostly filtered water and various organic teas. Also, depending on my schedule or training, my hacked versions of protein shakes, using products like Prograde Lean or Workout.

Eating in this manner has really helped me get in tune with my body, and really hone in on what foods give me energy, sustain me, or make me feel like garbage warmed over. I would love to hear how your current fitness and eating program is working for you. Please feel free to share them here, as well as ask or post any comments.