I know where you’re at.

Struggling after a big day with the kids yesterday.

Feeling like you overate more than you planned.

I get it.

You’re struggling to get your normal routine in at this time of year

Even though I’m sure sometimes you’d just rather stay at home sitting on the lounge tucking into your favourite glass of the golden liquid.

Or maybe that’s just me?

As a result, here’s your break in case of emergency home workout.

Something that won’t take you ages to do.

In fact, it shouldn’t take that long at all. 10-15 minutes tops.

But it WILL hit the spot if you’re feeling like you need a quick fix during this busy time of year before you go back to playing with the kids new toys again.

The beauty about this little hit out is that it is so simple in its design but more than effective in the end result.

There’s only two exercises in this.


You may think it looks like I’ve just slapped together some gibberish but give it a go and see for yourself.

It won’t take you long to knock out and it will do 2 things

1) get your heart rate up


2) hit pretty much every muscle in your body

Just what we want for a short and sweet bodyweight workout.

Especially at this time of year.

At the end you’ll be left with a nice metabolism boost which could be just the ticket to give you satisfaction and clear your head when you can’t get your normal hitout in.

Or the perfect thing to do before you go out for another Christmas lunch.

Without beating around the bush any longer here goes:

1) T Push Ups

(do the push ups on your knees if you can’t do them on your toes, then come to your toes for the T portion).

2) Prisoner Squats.

So how many reps you ask?

Well this is where it gets effective.

See, you’re doing a drop set.

Start with 10 reps of each exercise, then go straight back to the T Push Ups and do 9 reps of each exercise.

Then, 8,7,6 – you get the drift yeah?

All the way down to doing 1 rep of each.

That’ll give you 55 repetitions of everything all up.

The goal is to do each exercise with as little rest as possible.

Just grabbing some water when you need.

But the less rest means the more effective the cardio effect.

And the quicker it’ll take.

That’ll earn you a nice glass of bubbly next time you’ve got one of those parties on!


PS – need to get back on track? Hit reply and let me know that you’re keen for some sessions when we kick off in Jan.

I’ve got small group sessions in Lilyfield 5:40-6:40am or Observatory Hill 7:15-7:45am.

There’s also a Saturday morning workout 8-9am and a Wednesday lunch boxing group.

Let me know if you’re keen for more info and I’ll drop you a line to see what we can hook up when I’m back at work on Monday 8th Jan.


If you’re keen to get more accurate and biased (cause I know what works!) action points that separate fact from fiction – and what actually work in the real world – turn your email inbox into your number one skinny jeans shapeup & toning resource with the DPM Skinny Jeans Inside Mail