20 minute Workout with The Naked Sailor

The 20 minute workout is assuming you have little time, little equipment and you need to lose body fat, increase lean body mass (muscle), and/or increase your cardiovascular efficiency. If you fall within these categories than check out this action packed workout that will take you no more than 20 minutes to complete. Included are facts, points of interest, and pictures to help you perform this workout at least three times per week.

Grab a chair and a space in a room and start with this dynamic warm-up: Windmills for 30 seconds, Jumping Jacks for 30 seconds, cherry-pickers for 30 seconds, plank for 30 seconds and then repeat this two more times. Six minutes down, only 12 to go!

Now, commence the workout with a left leg reverse lunge, right leg reverse lunge, and deep squat. Perform this exercise for one minute. After the leg-work, it is time for Push-up, left plank rotation, and right plank rotation, performing this exercise continuously for one minute as well. Good job with the push-rotation, commence the inch-worm to superman, and then inch worm back to the original spot on the floor—for one minute. A minute of the last exercise deserves to be followed by sit-up reach and rotates for one minute. These four dynamic exercises will increase your heart rate, metabolism, caloric burn, and outlook on life. Be sure to start at the beginning and perform this two more times. Your 20 minute workout is now complete.

Feel the burn? That is lactic acid and your blood being pumped to your extremities to heal your soreness by bringing oxygen and nutrients to the deserving muscles. This is now the imperative time to support that healing process through recovery. At the very least drink water throughout the day and eat a healthy meal as soon as you can, and then continue this process as the day goes on. Water plays a key role in the transportation, digestion, and absorption of nutrients. Just consider your body a big, complex chemistry experiment, and without water the chemistry experiment cannot happen. This alone should help with the soreness.

If you are looking to reduce the soreness even more, there are a myriad of other activities and remedies for just that. To name a few: static stretching, foam roller, alternating hot to cold showers, epsom salt baths, tennis ball, ice, etc.

Note, the workout is just two paragraphs, whereas the recovery and intro is four. This is a great example of the importance of the 5 aspects of fitness. Even in these five aspects number four is action, or the workout. It is number four for a reason. While the workout is important, if are not eating correctly, drinking enough water, and utilizing recovery techniques you may as well write a paper without research. If you dont have a reason, mental clarity, or guidance, you might as well turn that paper into your mailbox and expect the postman to grade it to pass your class. Please see the associated videos, pics, and presentation for a full explanation of this 20 minute workout. If you are looking for help, or you want more info on the 5 aspects of fitness call 866-243-4472 and visit us on our personal training website.

Category:

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Tags:

• 20
• minute
• workout
• fitness
• exercise
• personal
• training

[pichipichi11]

When is he getting naked??

[Chaz022]

Why is he called the naked sailor when he's not naked?

[colinburrows865]

no naked needs to be reported to the authorities

[Ingrrd321]

I would suck semen out of this stud anytime...

[BigGulp62]

Ah! The Navy seal workout. can you say BUDS..ha ha...

[cydbeamer]

I WANT TO GET HIS NUMBER AND SUCK HIM OFF OMG SO HOT

[hugmeister4744]

Dude, why did u chop off your awesome hair in 2011? especially the facial part?? :(

[aahwUNL11]

Just tried this! I made it through the warm-up, but I could only get through one rotation of the exercise before I had to stop. It feels really good to work my whole body out all at once. I've wanted to get in shape for a long time, but it wasn't until I saw this charming young sailor tell me I didn't need a gym or special equipment, just determination and my own body that I was willing to try. My goal is to do my 10 minute version at least every other day and work up to the 20. Thanks for this!

[athleteo1]

I really like this man's "attitude" & good simple workout. Very refereshing

& for once I see a real man not waxed or shaved especially his pits.

We need more men like him around us.

Thank you naked sailor keep it coming to motivate all...;o)

[luksbro]

Village People

[bfs1888]

wow, a real man, with hair! love it !

[manlysugarlove]

Great Body..