Exercise In One 20 Minute Session Per Week

For the past six weeks I have been doing only one exercise session per week of about 20 minutes long. I think I been getting pretty good results so far. It can be faster than 20 minutes if you get somebody to have the right weights on all the machines.

The Basics

It consists of 5 exercises, one set per exercise, 6 repetitions per set and each repetition should last 20 seconds (10 seconds the first half and 10 seconds the second half to avoid using momentum at all costs)

The Exercises

1. Pull-Down
2. Seated Row
3. Chest Press
4. Overhead Press
5. Leg Press Machine

The goal of this session is to do each repetition very slow (20 seconds) with a weight that if you were to finish the 6 repetitions in 2 minutes and then immediately you tried one more set it would be impossible for you to do. Each exercises is done until your muscles fail to keep carrying the weight. This means beyond the point when it starts to burn and about 5 seconds after you been pushing/pulling the weight and it has not moved an inch.

Here is an example of how a Doug McGuff did all of the exercises listed above in 10 minutes

Notice the following

• The speed at which he pushes and pulls 
• How his breathing increases towards the end of an exercise 
• How quickly he moves from one exercise to the next with almost no rest period
• How he finished all 5 exercises in almost 10 minutes