Tick every box in 25 minutes, 3 times a week
Do the simple workout you can stick to and build strength, longevity and confidence.
Muscle
Fitness
Longevity
MiniWorkoutDad ‘Follow Me’ Workout Video
Imagine doing a workout where…
…You aren’t ‘smashing’ out ‘reps’ (and smashing up your body in the process), but that stills build strength that shows?
…Where every exercise is done on your feet and even building a rock solid core doesn’t involve rolling around on the floor?
…Where you’re not constantly changing weights or equipment, because you need only one thing to do the whole workout?
…And, where a 25-minute workout is your entire fitness program – strength, physique, endurance, balance, cardio and core?
Do this workout and you won’t need to squeeze lots of exercise into your life. Because, doing 3 x 25 minutes a week of this will…
Build muscle that gets noticed
Build strength you can really feel helping you in life
Build your fitness, so you never have to quit
People will think you work out more than you do!
How your workouts will be different
You won’t be doing dozens of reps, counting sets, or isolating muscles. Instead you’ll perform powerful isometric exercises that make muscles all over your body work hard under constant tension.
You’ll be flowing seamlessly from one exercise to the next in a cycle of lifts, holds, pushes and pulls. It’s a continuous test of strength, control, balance and endurance – so you won’t need any extra cardio.
You’ll be on your feet the whole time – even while building a rock-solid core. Muscles all over your body are recruited at every stage – from your calves through your core to your chest and shoulders.
What happens when you do this workout?
1. You tick every box in 25-mins
If you want a body that both looks great AND works great, you need strength, endurance and balance. Training all 3 separately makes fitness a full-time hobby. So, in this workout, you train them all at once. After as little as 15 minutes, your strength will be fading, your heart pounding and your balance tested.
2. You build capability that shows
This workout has you doing every exercise while standing on your own two feet. There’s no lying on benches, rolling around on the ground, or sitting in machines. And, you won’t be isolating this muscle or that. The reason why is simple: that’s not how you use your body outside of a gym. That’s how this workout builds capability that transfers into real life.
3. You get results without the risks
Consistency builds results – we all know that. But, it’s difficult to be consistent when you’re always struggling with a new pain or injury. So, this workout has much less repetitive movement than almost any other, which spares your joints. Plus, this workout is highly effective at building muscle using lighter weights, which reduces the risk of injury. And, when you avoid getting ‘benched’, you make smooth progress.
A question from the workout’s creator…
“What’s stopping you living in the body you want?”
Is it lack of time, lack of energy or lack of equipment?
Maybe, every time you start, something stops you? (Before I created this unusual workout, minor injuries regularly stopped me.)
Hi β I’m Steve (@MiniWorkoutDad!) and I developed this workout, aged 51, because I was stuck in a loop; a cycle that had me getting weaker, softer and more unhappy with the way I looked every round trip.
So, does this feel familiar…?
You want to take care of your body. You know you should be doing more now – before you get too old. But, every time you try, you end up frustrated?
* Frustrated, because you’re constantly struggling to find the time and energy to fit fitness in?
* Frustrated, because whenever you start making progress on your fitness, some minor injury or niggle ends it?
Before I started doing this workout for 75-mins a week, I ticked both. Injury had forced me out of the gym aged 47. Being too busy kept me there.
Yet here I am at 54, with a workout streak running to 2.5 years. Despite being busier than ever (you never get less busy!). And, ready for the junk pile when I started.
How? Because, this workout doesn’t inflame joints or old injuries. It actually strengthens them in the safest way possible – isometrically.
And, it’s not just me who’s discovered this workout can be your path around pain and injury:-
* Andy in Yorkshire, England has been doing this workout 3 x a week for over a year, despite his knees forcing him to quit jogging
* Mark in Utah, USA needs shoulder surgery but that didn’t stop him racking up over 100 of these workouts
* Karsten in Brandenburg, Germany came to this workout after major back surgery – and he workouts out with the heaviest GripSack sandbag!
But, it’s not just men turning to this workout: women find it equally effective – like Lesley from Colorado, USA who at 59 is over 130 workouts in and loving her new toned arms.
When the perimenopause triggered her rapid weight gain at 50, my wife turned to a celebrity’s fitness app to try to regain control. But, the constant pumping of those dumbbells caused tennis elbow and, within a month, she had to quit.
Months of recovery later, she came to this workout. That was a year ago and she’s been doing it 3-times-a-week ever since. So, now she’s back in a body she wants, not one she hates.
But, how about you? What’s your situation? Are you thinking you cannot be in the body you want, because time or pain is stopping you? If so, I hope you’ll give this workout a try, because life’s too short to let your body hold you back.
SteveΒ β @MiniWorkoutDad
So easy to get done…
- Grab your GripSack (or a substitute), hit play and follow @MiniWorkoutDad’s lead for 3 rounds.
- Stop for a sip of water. Ready for 3 more? Hit play again. Want to switch things up? Grab the Reverse Cycles Video too.
- All @MiniWorkoutDad workout videos are 3 cycles (rounds) long. All his 25-min workouts are 9 cycles. Stick to one workout for 9 rounds straight, or mix your own 3 x 3 cycles workout using the separate videos.
With visual and spoken instructions, simply tune in and stick with @MiniWorkoutDad for a great workout.
Pacing keeps you motivated, moving and strict, so you meet the standard for real progress every time.
Listen to @MiniWorkoutDad and watch the visual cues to maximise the benefit you get from your workout.
Who is this workout better for…
- If you’re experiencing midlife weight gain, this workout will build calorie-burning muscle and boost your metabolism for up to 48 hours.
- If you want to build muscle that shows but that’s backed up by the physical fitness you need to make the most of life, this workout does both in 25-mins.
- If you are too busy to spend hours in the gym every week, this workout builds muscle and fitness in 75-mins a week at home, anytime you’re free.
- If you have problem shoulders or knees or other joints, the slow and unrepetitive movement in this workout is less likely trigger pain or cause harm.
- If you always skip cardio, you can’t with this workout, because you do it at the same time as building muscle and strength, so your heart gets healthier too.
- If you have high blood pressure? or are developing it, this workout features the most effective style of exercise for lowering blood pressure.
What do you need to do this workout?
A GripSack sandbag is best, because it’s the correct size and shape, soft, easily weight adjustable, and trains your grip strength at the same time.
Your own improvised sack, a kettlebell or a single dumbell also work, but with limitations. Most people switch to the GripSack sandbag, once they get serious about their workouts.
No more than 75-minutes a week to complete 3 x 25-minute workouts. Three workouts a week is optimal for progress. That’s still the only fitness @MiniWorkoutDad does at 54.
FAQs
- How long can I use it for?
- Once you download the video (to up to 5 devices), it’s yours to keep forever. There’s no limit to how many times you can use it.
- How long is the video?
- The video is just over 8 minutes long and takes you through 3 cycles of the same ‘drill’ of exercises. Each cycle has it’s own unique narration and video content.
- How do I use the video in my workout
- Just hit play on your device. Work hard for 3 rounds. Take a sip of water and hit play again. 3 times through the videos is a foundation @MiniWorkoutDad workout
- What do I need to do this workout?
- Any phone, tablet or computer to play the video. A GripSack or any single weighted object – eg a weight plate, dumbbell, or kettlebell. Space to take a step forwards and backwards and to raise your arms over head.
