FITNESS IN

15 MINUTES
Hi folks my name’s Deepak Shukla and in this Ebook I’m going to focus
upon the daily 15 minute workout that keeps me at <15% body fat,
with a visible 6-pack and muscular definition. If you’re strapped for
time but want RESULTS - I hope this guide will enlighten you . Just
remember. Work hard and work smart and you can do anything you want!
 ACCOMPLISHMENTS (TO DATE)
➤ 19 Marathons (Almourhol, Barcelona, Chicago, Dublin
Copenhagen, Edinburgh, Helsinki London, Malaga, Malta, Vienna,
Oslo, Paris, Pisa, Seville, Stockholm, Rio, Rome, Vienna)

➤ 3 Ultramarathons (Brecon Beacons, Wales, 10 hours -

65k; Novara, Italy 6 hours - 50k; Madeira, Portugal 29.5 hours -
115k)

➤ 2 Ironmen - 3.9k swim, 180km bike ride,

42.2km run (Port Elizabeth, South Africa; Maastricht,
Holland)

➤ 1 Olympic Triathlon 1.5km swim, 40k

bike, 10k run (Lausanne, Switzerland)
➤ Multiple 21k/10k/5k runs (Amsterdam, London)
➤ 1 Fight Muay Thai Won via Technical
Knockout (Rio, Brazil)
➤ Private Muay Thai classes w/amateur world
champion (Jamal Sahib Muay Thai; Lausanne Switzerland)
➤ Qualified FA Football Coach Level 1 (100% pass
mark), Captained School Team, QPR (Pro Team) Player of the Week
@ a Soccer School
 Connect With Me Website

Email YouTube Facebook Like

LinkedIn Instagram Twitter

A DIFFERENT PLAN PERHAPS:
Click here to let me know
FITNESS IN 15 MINUTES
by Deepak Shukla
GET A STOPWATCH/
WRIST WATCH
Put it somewhere visible
GET MUSIC YOU LIKE TO
DANCE TO
Let's try and make this fun
IF YOU ARE STARTING
FROM DAY 1
Just start - the specific exercises aren't so
important
 YOU DON'T NEED WEIGHTS
You can do this all with your own bodyweight
PEOPLE WILL BLIND YOU
WITH SCIENCE
In the beginning that's not important
FOCUS ON INCREASING
YOUR PAIN THRESHOLD
It's what will make the most impact
MANAGING PAIN IN THE BEGINNING
Is never easy - but worth it
LET'S START WITH
SIMPLE THINGS
Do push ups
WHAT ABOUT ANOTHER
SIMPLE THING
Incorporate squats
 YOU CAN IMAGINE THE
WEIGHTS IN YOUR HANDS
I'm not kidding
FOCUS UPON COMPOUND MOVEMENTS
That relate to major muscle groups. Chest and
Shoulder. Core and Back. Thighs
IT’S MEANT TO BE PAINFUL
If it isn’t then it’s not worth your time
 REMEMBER WHAT I SAID?
Week 1 the exercises AREN’T IMPORTANT you
just need to commit to 15 minutes of pain
KEEP THIS UP FOR 7
DAYS PLEASE
Please just commit
NOW FOR SOME DIETARY STUFF
Again some fundamentals to just remember
START SMALL (OR MASSIVELY IF
YOU CAN DO IT)
You know simple stuff like…
 CUT OUT:
Less sugar. Less sugar. Less processed food. Less
white bread, rice. Less chocolate
I DIDN’T SAY STOP. SO
JUST REDUCE
Remember. Progress not perfection
 COMBINING THE DIET
EXERCISE
Is a huge step. Allow yourself 2 weeks to adjust
to it consistently (and of course adapt/improve as
you can)
IF YOU CAN’T MAKE 2 WEEKS
Start again.
 WANT MORE?
Part 2 of Fitness in 15 minutes is here
A DIFFERENT PLAN PERHAPS:
Click here to let me know
THAT’S IT OTHERWISE FOLKS
See it isn’t rocket science is it? :)
Check out my
Courses Here
 Connect With Me Website

Email YouTube Facebook Like

LinkedIn Instagram Twitter

 ACCOMPLISHMENTS (TO DATE)
➤ 19 Marathons (Almourhol, Barcelona, Chicago, Dublin
Copenhagen, Edinburgh, Helsinki London, Malaga, Malta, Vienna,
Oslo, Paris, Pisa, Seville, Stockholm, Rio, Rome, Vienna)

➤ 3 Ultramarathons (Brecon Beacons, Wales, 10 hours -

65k; Novara, Italy 6 hours - 50k; Madeira, Portugal 29.5 hours -
115k)

➤ 2 Ironmen - 3.9k swim, 180km bike ride,

42.2km run (Port Elizabeth, South Africa; Maastricht,
Holland)

➤ 1 Olympic Triathlon 1.5km swim, 40k

bike, 10k run (Lausanne, Switzerland)
➤ Multiple 21k/10k/5k runs (Amsterdam, London)
➤ 1 Fight Muay Thai Won via Technical
Knockout (Rio, Brazil)
➤ Private Muay Thai classes w/amateur world
champion (Jamal Sahib Muay Thai; Lausanne Switzerland)
➤ Qualified FA Football Coach Level 1 (100% pass
mark), Captained School Team, QPR (Pro Team) Player of the Week
@ a Soccer School