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    60-Second Sweat: Get a Rock Hard Body 1 Minute at a Time with High-Intensity Interval and Metabolic Resistance Training
    60-Second Sweat: Get a Rock Hard Body 1 Minute at a Time with High-Intensity Interval and Metabolic Resistance Training
    60-Second Sweat: Get a Rock Hard Body 1 Minute at a Time with High-Intensity Interval and Metabolic Resistance Training
    Ebook413 pages2 hours

    60-Second Sweat: Get a Rock Hard Body 1 Minute at a Time with High-Intensity Interval and Metabolic Resistance Training

    By Patrick Striet

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    About this ebook

    There are—literally—thousands of fitness programs out there to choose from. What makes the 60-Second Sweat different?

    For the past 15 years, Patrick Striet has run a fitness training facility in Cincinnati, Ohio, where he has worked with hundreds of every day men and women—working moms, college students, senior citizens, middle-aged men, and more (plus a few elite athletes). Through this experience, he has identified the barriers most people face when it comes to exercising consistently—lack of time, lack of results, injuries, boredom—and specifically designed the 60-Second Sweat to address them.

    The 60-Second Sweat is:

    Efficient: Most mainstream fitness programs call for a 5 to 6-day per week commitment, with workouts ranging up to an hour (or more) in duration. What’s more, most programs focus on one component of fitness in each workout. For example, you might do cardiovascular exercises for 45 minutes on Monday, Wednesday and Friday, and then strength train for an hour on Tuesday, Thursday and Saturday. Who has time for that? Not me…and probably not you either. With the 60-Second Sweat, you’ll work out between 20 to 40 minutes a day for 3 to 4 days a week, and you will never be performing the same exercise or activity for more than 1 minute at a time.

    Effective: HIIT (high-intensity interval training), in which you alternate between bouts of intense exercise and short “rest” periods, has been a growing fitness trend for several years now, and for good reason. Research has shown that it’s more effective than traditional steady-state workouts for both building cardiovascular fitness and shedding fat. However, it neglects muscular fitness, which is key for boosting metabolism. So the 60-Second Sweat combines HIIT with MRT (metabolic resistance training) to build strength along with cardiovascular fitness in one comprehensive workout.

    Safe: Keeping in mind the typical orthopedic issues most “real world” adult face—cranky knees, aching backs, stiff shoulders, and sore necks—the 60-Second Sweat gives equal weight to every muscle group, and not just the showy mirror muscles emphasized by many fitness programs. Exercises progress gradually in difficulty and intensity so that you start seeing results right away, building from a beginner level to advanced in just 9 weeks.

    Varied: The 60-Second Sweat is a balanced and functional movement-based plan, requiring basic and fundamental human movement patterns performed with bare bones equipment. During the 60-Second Sweat workouts, you will never be performing the same exercise or activity for more than 1 minute, so you will never get bored. Every exercise, set, rep…every minute…will count for and towards something: developing the best and fittest you!

    Bottom line: the days of inefficient, archaic, time-consuming, unsafe, and impractical fitness workouts are over. Based on the most up-to-date principles in modern exercise science, the 60-Second Sweat is a program, not just a workout. It is not a short-term fix, but, rather, a roadmap to the fittest, most confident you. While the 60-Second Sweat workouts will certainly challenge you and leave you dripping in sweat, that’s not the end goal. The purpose of the programs in this book is for you to attain phenomenal and sustainable fitness…safely and realistically…1 minute at a time.
    LanguageEnglish
    PublisherTrusted Media Brands
    Release dateDec 27, 2016
    ISBN9781621453123
    60-Second Sweat: Get a Rock Hard Body 1 Minute at a Time with High-Intensity Interval and Metabolic Resistance Training

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      Book preview

      60-Second Sweat - Patrick Striet

      Contents

      Introduction | Why the 60-Second Sweat?

      Part I: Before You Sweat

      60-Second Principles

      60-Second Essentials

      60-Second Nutrition

      Part II: 60-Second Sweat Program

      Break a Sweat (Beginner Phase)

      Workout Guidelines

      Warm-Up

      Workout A

      Workout B

      Hard Sweat (Intermediate Phase)

      Workout Guidelines

      Warm-Up

      Workout A

      Workout B

      Workout C

      Dripping Sweat (Advanced Phase)

      Workout Guidelines

      Warm-Up

      Workout A

      Workout B

      Part III: 60-Second Sweat Exercises

      Warm-Up Exercises

      Side-Lying Rotation

      Glute Bridge

      Quad/Hip Flexor Mobilization

      Half-Kneeling Groin Mobilization

      Cat/Camel Drill

      Bird Dog

      Chest Stretch

      Lat Stretch

      Arm Circles

      Arm Crosses

      Upper Body Exercises

      Bench Push-Up

      Kneeling Push-Up

      Push-Up

      Feet-Elevated Push-Up

      Piston Bench Push-Up

      Piston Push-Up

      T-Rotation Push-Up

      T-Rotation

      Flat Dumbbell Chest Press

      Incline Dumbbell Chest Press

      Dumbbell Crush Press

      Incline Dumbbell Chest Fly

      Seated Dumbbell Shoulder Press

      Dumbbell Push Press

      Single-Arm Dumbell Push Press

      Dumbbell Thruster

      Dumbbell Iron Cross

      Power Dumbbell Front Raise

      Band Row

      Alternating Band Row

      Power Band Row

      Chest-Supported Dumbbell Row

      3-Point Dumbbell Row

      Bent-Over Dumbbell Rear-Deltoid Raise

      Band Pull-Apart

      Bent-Over Band Lat Pulldown

      Dumbbell Pullover

      Lower Body Exercises

      Dumbbell Goblet Squat

      2-Stage Dumbbell Goblet Squat

      Dumbbell Sumo Squat

      Dumbbell Front Squat

      Jump Squat

      Wall Sit

      Supported Body Weight Split Squat

      Rear Foot-Elevated Split Squat

      Rear Foot-Elevated Isometric Split Squat

      Dumbbell Step-Up

      Alternating Body Weight Reverse Lunge

      Alternating Goblet Reverse Lunge

      Goblet Combination Lunge

      Stability Ball Hip Extension

      Single-Leg Glute Bridge

      Hip Thrust

      Single-Leg Hip Thrust

      Stability Ball Leg Curl

      Dumbbell Romanian Deadlift

      Supported Body Weight Single-Leg Romanian Deadlift

      Prone Cobra

      Core Exercises

      Plank

      Plank Walk-Up

      Long Lever Plank

      Inch Worm

      Side Plank

      Single-Arm Dumbbell Carry

      Double-Arm Dumbbell Carry

      Overhead Dumbbell Carry

      Hollow Body Hold

      Reverse Crunch

      Stability Ball Crunch

      1 Back/1 Out Crunch

      Stability Ball Rollout

      Stability Ball Saw

      Dying Bug

      Band Core Press

      Tall Kneeling Band Core Press

      High-to-Low Band Chop

      Low-to-High Band Chop

      Metabolic Blast Exercises

      Run in Place

      Phantom Rope Skipping

      Side-to-Side Shuffle

      Short Shuttle Run

      Full-Body Extension

      Full-Body Band Extension

      Band Swimmer

      Dumbbell Swing

      Body Weight Thruster

      Mountain Climber

      Cross-Body Mountain Climber

      Jumping Jacks

      Body Weight Prisoner Squat

      Conclusion | After You Sweat

      About the Author

      Endnotes

      Introduction

      Why the 60-Second Sweat?

      There are—literally—thousands of fitness programs out there to choose from. So what makes the 60-Second Sweat different and why should you commit to it? It’s a fair question.

      Over the last 18 years in the trenches at my own fitness-training facility in Cincinnati, I’ve worked with hundreds of everyday men and women—working moms, college students, senior citizens, and middle-aged men (plus a few elite athletes). I have identified the barriers most people face when it comes to exercising consistently, as well as the shortcomings and drawbacks of the vast majority of fitness-training programs. I kept both of these at the forefront of my mind while crafting the 60-Second Sweat program.

      Time—or lack thereof—is the biggest barrier most people face when it comes to adhering to a fitness program. We live in a fast-paced world, and the competing demands on our time have never been greater. Between 40-plus-hour workweeks, family responsibilities, and social commitments, many of us feel like there just isn’t enough time to fit in consistent exercise . . . and with the unrealistic way most popular fitness regimens are organized, who could blame us?

      Most mainstream fitness programs call for a 5- to 6-day commitment per week, with workouts ranging up to an hour (or more) in duration. What’s more, most programs focus on 1 component of fitness in each workout. For example, you might do cardiovascular exercises for 45 minutes on Monday, Wednesday, and Friday, and then strength train for an hour on Tuesday, Thursday, and Saturday. Who has time for that? Not me . . . and probably not you either.

      Beyond the unrealistic time commitment most modern fitness programs demand, most lack one or more of the following elements:

      • Progression: To keep making progress, you need to make your workout more challenging over time.

      • Organization: You want your workouts to flow, so it’s easy to move from one exercise to the next and you’re not overworking any particular muscles.

      • Safety: If you get hurt, you can’t train . . . and you can’t make any gains in your level of fitness. Many popular workout programs include exercises which are, to put it mildly, completely inappropriate and increase the risk of injury.

      • Efficiency: A workout that requires an unrealistic amount of time—or that includes unnecessary exercises—is one you won’t follow. The exercises in your program should provide the greatest return on your time investment and should have a very logical purpose behind them.

      • Variety: A workout that is boring is also one you won’t follow. A good program should offer a nice mix of both progressive structure and variety over a period of time to keep you motivated.

      Given all of the above, I took great care in developing this program to ensure the greatest bang for your training buck. The 60-Second Sweat is progressive, organized, safe, efficient, and varied, while addressing every component of fitness in each workout.

      Beyond that, the 60-Second Sweat is based on the most up-to-date, modern principles of exercise science, while also keeping in mind the typical chronic orthopedic issues most real-world adults face: cranky knees, aching backs, stiff shoulders, and sore necks. The 60-Second Sweat is not a generic, boring, machine-based circuit that members are given at the vast majority of commercial gyms: It is a balanced plan based on functional movements, designed to help us improve the way we use our bodies in everyday life—picking up groceries, running to catch a train, pushing a child in a swing. Think about how much time we spend sitting in our daily lives: We sit in the car to and from work, sit all day in front of a computer at work, and then sit on the couch when we get home. The last thing you need is to spend your workout sitting in a machine performing guided, stabilized exercises on a fixed plane. That’s the very antithesis of functional movement, which will have the greatest carryover to your daily life.

      The 60-Second Sweat can help you:

      • Lose weight: Want to look better in a swimsuit, get back in your skinny jeans, or drop jaws at your upcoming high school reunion? By combining the recommendations and principles in the 60-Second Nutrition chapter with the 60-Second Sweat workouts, you’ll be able to burn fat, drop pounds, retain and build lean muscle mass, and ultimately show off all the contour and tone in your body.

      • Feel better: Tired of living with chronic aches and pains? Worried that you’re feeling that twinge in your knee more often? If that’s you, this is definitely your program. The balanced, comprehensive, and functional nature of the exercises in this program will leave you feeling as good as you have in years. Your joints will have more mobility, your back and core will be stronger and more stable, and your muscles will be looser. If you are sick of getting out of bed in the morning and feeling like the Tin Man, you’ll love the 60-Second Sweat.

      • Improve your general fitness: The progressive and comprehensive nature of this program can take your overall fitness to the next level. Do you work out sporadically? This program will give you the structure and incentive to step it up. Never worked out, or haven’t worked out in years? The scalable nature of this program will allow you to take baby steps and progress safely without getting overwhelmed.

      Whichever of the above goals applies to you—or if they all do—the 60-Second Sweat has you covered. It is important to understand how essential it is to build an adequate level of fitness and then maintain it as we age. After the age of 30, if we don’t do something to prevent it, we start to lose lean muscle every year. This makes it harder to maintain a healthy weight and makes us more prone to injury. Ultimately, it also puts us at greater risk for cancer, type 2 diabetes, heart disease, and all sorts of other nasty health problems.

      Furthermore, maintaining fitness is critical to our ability to move well and without undue pain. Again, you need to have mobility, stability and strength, and flexibility in the areas which lack it. This means you need a program that addresses all of these components, which is exactly what the 60-Second Sweat does.

      Bottom line: The days of inefficient, archaic, time-consuming, unsafe, and impractical fitness programs and workouts are over. Don’t waste your valuable time and energy committing to an unrealistic regimen that will leave you bored, frustrated, (likely) hurt, and, in the end, stagnant, with absolutely zero change in your level of fitness, conditioning, or capacity to exercise more.

      Instead, if you want to be able to continue to hit the slopes, play in your company softball tournament, feel confident in your swimsuit—or just keep up with your kids and get up off the floor without a challenge—then you need the 60-Second Sweat.

      THE 60-SECOND PROMISE

      Can elite fitness and the body of your dreams be built in one minute? No. I am not a huckster or snake oil salesman. I am an ethical fitness professional who understands the mind-set and expectations of the typical adult looking to get and stay in shape.

      We all have a little ADD (attention deficit disorder), and, in my experience, this is especially the case when it comes to exercise. It is hard to keep anyone’s attention. If you are like me, you have e-mails coming in, the phone ringing, texts and news feeds buzzing, the television on, and a subscription music service playing . . . all at the same time. If you want me to exercise—or do anything else, for that matter—it damn well better be varied, interesting, and effective! I don’t want to be doing anything for too long or wasting my time in a world of competing demands for

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