The Caveman Power 15 Minute Workout
Burn calories, promote stamina, increase your endurance and full body strength.
It is broken down into two stages, the first stage is designed to prepare
you, and the second stage burns calories, speeds up your metabolism, and develops stamina i.e. staying power.
- Duration: 10 - 20 minutes
- Intensity: medium to high
- Equipment: use your imagination, heavy bags, logs rocks, whatever!
Stage #1 - warming up
Walk for 3 - 5 minutes up a steep incline whilst carrying at least 20Kg of weight. Stay at 50% to 75% of your physical limit for the duration. The purpose of this stage is to get you warmed up and ready for Stage #2.
Tips: Improvise by carrying a weight behind your neck whilst walking up and down stairs, or even carry a heavy bag in each hand whilst stepping up and down onto a single step.
Remember! Stay at 75% intensity, don't burn out! You can go ballistic in the next stage.
Stage #2 - intense interval training
Set up a small circuit of 4 - 6 exercises. Now do each exercise one after the other at 100% intensity - with no rest in between! Each lap of your circuit should take no more than 3 minutes.
The idea is speed and intensity.
Try some of these exercises:
- Chinups or Pullups.
- Pushups.
- Presses - pushing a weight above your head or chest.
- Situps (not crunches).
- Squats or Leg Raises.
- Use your imagination - do whatever works for you!
Vary the exercises so you're working as much of your body as possible
You should end up pleasantly exhausted - even exhilarated.
Matt Emery - Author and Caveman
