Today, I did a full 25-minute workout and it got me thinking

 

Happy Friday Everyone ​Let’s talk about that excuse again: “I don’t have time to work out.” Today, I did a full 25-minute workout and it got me thinking—   My warm-up took just 4 minutes. Here’s what it was: 10 Band Pull-Aparts 10 Heel Raises 10 Good Mornings 10 Crunches (x3 rounds = 120 reps total) That’s it. That’s the warm-up.   And it got me thinking: What if someone who “has no time” just did that? Let’s do the math on the warm-up alone: 120 reps/day = 840 reps/week 840 x 4 weeks = 3,360 reps/month 3,360 x 12 = 40,320 reps/year 40,320 reps in a year… from just 4 minutes/day.   Let me say that again: Over 40,000 reps from the part most people skip. Compared to doing ZERO because you don't have time.   Now imagine how different your body would feel with that kind of movement baked into your daily life…   Better posture Less joint stiffness More confidence A habit you can trust Not from a gym. Not from 2-hour workouts. From showing up consistently for just 4 minutes.   Now… if you added the rest of my workout? Here is what the whole thing looked like:   Warm-up: 10 band pull-aparts, 10 heel raises, 10 good mornings, 10 crunches x 3 rounds (That’s 120 reps in just 4 minutes) Mini Circuit 1: 10 band rows, 10 band presses, 10 band twists left/right x 3 rounds (120 reps – now we’re at 240 reps in 7 minutes) Mini Circuit 2: 10 alternating KB swings, 10 band curls, 10 KB overhead extensions, 10 PVC twists x 3 (Another 120 reps – 360 total, 15 minutes in) Mini Circuit 3: 10 single arm DB press (right), 10 (left), 10 band upright rows, 10 band hammer curls x 3 (Another 120 reps – 480 total at the 19-minute mark) Finisher: 30 seconds farmer's walk + 30 jump ropes for 3 rounds 25 minutes total.   That was 480 reps in 25 minutes. And I thought "What if someone just did that?"   480 reps/day = 3,360/week 13,440/month 161,280/year   Compared to ZERO. This isn’t about becoming a bodybuilder or a bikini competitor. It’s about calling out the lie that says if you don’t have time for a full workout, it’s not worth it.   It is. Because consistency compounds. And it doesn’t take much—just a choice.   You in?   Time isn’t your problem. Perspective is.   Coach Rafael   PS....I'm launching a NEW Program...just for guys, Dads, Husbands, Brothers, Fathers, Cousins, Co-Workers...I see some challenges in the way some of it is being done, and have some insight I want to share. Tell them to be on the look out for it, it's coming soon                                                                                       =