How to Transform Your Physique in Only 10 Minutes A Day

I want you to ask yourself, what would me tomorrow want me to do today? If you're sitting your lazy ass on the couch and you know yourself tomorrow would wish that you got your ass up and did a 20-minute at-home workout, would you do it? Listen to your future self. That will make the biggest difference in the world. It is time to stop making excuses. As to why you can't get in shape, as to why you can't work out. Because we're in my garage with a pair of 25-pound dumbbells and a yoga mat. Virtually nothing, right? And I'm still gonna get a phenomenal workout and show you how to do it as well. You don't even need the weight. Genuinely, especially if you're a beginner, this workout is good enough for you to get a crazy pump, crazy stimulus. All we're gonna do is we're gonna front squat with these dumbbells And then once we finish those, we're gonna go straight into a push-up. Now the concept is simple. We're using our body weight to create enough stimulus so we can get the muscle growth, burn calories, and get the results we want. The reason that you haven't been getting the physique that you want, haven't been able to lose the fat, is because you simply aren't putting in enough work. I know you don't want to go to the gym. I know it's difficult, but this is why we're here, right? I want to prove to you that you can do this in the comfort of your own home. You need genuinely about a couple feet of space. That is it. And if you can't commit to using a couple feet of space for 20 minutes a day, I'm sorry, you're not going to get the results that you want, right? But if you can do that, 20 minutes a day is really what it takes to create enough stimulus and build the muscle and get the physique that you want and feel feel confident again while not overcommitting, going to the gym, not having to go on crazy runs. Like, genuinely, this is what you need, right? And I'm going to show you how to do it right now. You can follow along with me. All I've got is a pair of 25-pound dumbbells, and we're going 10 squats.

3, 4, 5, 6, 7, 8, 9, 10.

And the purpose right there, I want to move that fast. I want to be explosive because I want to get my heart rate up and I want to work those type 2, uh, quick twitch muscle fibers. Right after that, I'm simply going into a push-up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. No rest. I'm picking up the dumbbells and I'm going right back to it. The purpose of this is to get our heart rate up while still working these large muscle groups.

I think that's 6, 7, 8, 9, 10.

So you're going to realize you don't even need weights for that if you're going fast. If you do a fast squat, man, it's going to get your legs tired. So now we're on round 2.

1, 2, 3, 4. 6, 7, 8, 9, 10.

Again, we're going no rest. See, I'm already getting out of breath. See, you want to go right into it. Again, keep your heart rate up at least one time per day. You want to get your heart rate up to 120+ beats per minute.

Minimum.

I think that was 10. I lost count, but we're only on round 3. We're doing 10 of these, okay?

1, 2, 4, 6, 8, 10.

You could copy me. You can copy what I'm doing right here, and you don't have to go to the gym. You don't even need weights. You can see I'm already out of breath. But the thing is, you have to push yourself. You can't go about this lackadaisical. You really have to push yourself. That's what it comes down to. 'Cause to be honest, I don't necessarily care what you're doing as long as you push yourself to the maximum. 20 minutes a day, 5 days a week minimum. If you can do it 7 days a week, you'll turn into a warrior.

Okay, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

That was round 4. I mean, this is round 4.

Okay, 1, 2, 3, 5, 10.

And if you can't complete 10 sets and 10 reps in, in its entirety, you can break it up a little bit differently. You can build up to that 10 by 10. So I would start with 10 and do as many sets as you can of 10. Maybe you fail on 5 of the push-ups, but if you fail at 5, you have to push yourself to fail for all 10 sets, right? I'm not failing on these push-ups right now because I'm gonna continue building up to it. But if you could do less, if you can't do 10, you can only do less than 10, then push yourself to fail. And when I say push to failure, that's what really creates the most muscle stimulus. So that's what really gets the best results.

1, 2, 3. 4, 5, 6, 7, 8, 9, 10.

There's two things that create muscle growth, and it really comes down to your brain telling your body to create more muscle. But that is pushing to failure. And what that pushing to failure does, it breaks down the muscle fibers a little bit more. So if If you think about your chest, right, your muscle fibers are sitting like this. When you push yourself to failure, it makes them expand and tear just slightly, right? Tear just slightly, and then they can build back even bigger. That's why and how muscles grow. You tear them slightly and they repair themselves bigger because they realize— your brain's telling your muscle, okay, we need to adapt so we can do this and make it easier for our body the next time around. So I think that was round 5.

1, 3, 5, 6, 7, 8, 9, 10.

Are you starting to get the point? We're just pushing ourselves. We're just pushing ourselves.

1, 2, 3, 4, 5, 6, 7, add a little jump. 9.

It makes it more fun, also makes it more challenging. And again, what are we trying to do? We're trying to challenge ourselves. We're trying to get results.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

That was 6. And ideally, you do this on your own. With no rest. The only reason I'm resting is because I'm trying to teach you guys some things and I want to tell you how to do it properly. Now, one thing you never want to do is sacrifice your form because that's how you get injured. If you catch yourself, yeah, leaning forward too much, sitting back too much, taking a rest at the bottom, that's not what you want to do. You want to push yourself as hard as you can with good form, because that's how you build the best muscle. It's also how you decrease the likelihood of injury.

Okay, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

I think that's 7, round 7. We got 3 and a half more.

7, 8, 9, 10.

So the thing is, I also did a full upper body day yesterday in the gym. My chest is already a little bit sore, but you know, even if you can't get to the gym, this is more than enough. You don't need the gym, but I love going to the gym. So genuinely, you can get all the results you want from this tight quarters. You need a couple feet of space, a couple feet, and you can work your whole entire body. Ready?

Oh, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

The great thing about holding the dumbbells in this position is it actually works your biceps and your front delt as well. So it's really a whole body workout right here. I mean, we're kind of missing a little bit of the back. You could add in some rows if you want. If I had a pull-up bar, I would add in some pull-ups, but genuinely, this is perfectly enough.

1, 2, 3.

There we go. That's 8. That's 8. No more excuses. No more excuses. You're getting yourself back in shape. You're getting yourself back in shape. Ask yourself, what does me tomorrow want me to do today? Whatever that person would say is what you have to do. If you're sitting on the couch watching TV and you really truly believe that yourself tomorrow would wish that you got your lazy ass up off that couch to work out, you gotta do what he says, or she says. You gotta listen to your future self, 'cause your current self will lie to you. Your current self will deceive you. Listen to your future self.

Ready? 1, 2, 8, 9. Is that one more?

To be honest, I'm losing count a little bit, but you get the point. I already broke a sweat. It's been like 10 minutes. Let's hit one more. Let's hit one more.

Control and explode. Control and explode. Explode, explode, explode.

Work those type 2 muscle fibers.

8, 9.

Man, those— the front grip always works my shoulders so, so much. My shoulders on fire. Let's go, last set of push-ups. You see how easy that is? Do you understand that's what it takes? It takes about— what is that, 6 feet by about 3 feet? You need 18 square feet. 18 square feet to get in the shape that you want. Are you committed to doing it? Do you want it that bad? Again, I want you to ask yourself, what would me tomorrow want me to do today? If you're sitting your lazy ass on the couch and you know yourself tomorrow would wish that you got your ass up and did a 20-minute at-home workout, would you do it? Listen to your future self. That will make the biggest difference in the world. It'll change your perspective on life. Always listen to what yourself would want in the future. If he or she genuinely wants you to rest, take the rest day. But I need you to ask yourself and take yourself seriously. No more doing what you want in the moment. No more letting it slide. No more, like, not doing the workouts. Just get it done. Commit to 20 minutes. Commit to 18 cubic feet or square feet, whatever you call it. It's not that much and it's not that hard, but you can see the sweat, you can see the commitment. I want it that bad. How bad do you want it? How bad do you want it?

Come on.