Transform your physique in 20 minutes

You commit 20 minutes at a time, you commit 30 minutes to get this done, go shower and get back to work. You could do this from anywhere, from a yacht, you could do this from your office, from your garage like I am. You need one singular dumbbell. Now what's the excuse? Let's get after it. One dumbbell and 20 minutes is all you need. No more excuses, let's get straight into it. So first I'm gonna demonstrate what we're doing and then you're gonna follow it with me. It's a simple, almost a kettlebell swing, but you're switching midair and it's with the dumbbell, of course, not a kettlebell. We're going to go with 10 reps total, and then once we get 10 reps, we're going 10 reps on each arm for a shoulder press. Okay, now this is the flow. Stick with me, we're about to start. Okay, now what I want you to do is really push yourself as much as you can within each 10 reps. We're going for as many times as we possibly can in all total rounds for the 20 minutes. Okay. All right, let's get right into it. Starting in 3, 2, 1. Again, 10 reps explosive.

That's 2, 3, 4, 5, 6, 7, 8, 9, 10. Yeah.

Now straight into the right arm.

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

Come on.

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

Okay, now we have a 1-minute rest. 1-minute rest. The reason one dumbbell so effective, because you can work these functional movement patterns and train like a human. When you're stuck in these one plane of motions, like a bench, like a curl, it's not that it's necessarily bad, but it's not as good as training functionally like a human should. Now, when you train like this, you create different adaptations. Because our bodies are meant to move in different planes of motions. That's why when you pick up a box, your back goes out. But when you train like this, it'll never happen again. All right, we got another 15 seconds, and then we're into the next round. Everything's as explosive but as controlled as you possibly can. Ready? 3, 2, 1.

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

Straight into the dumbbell shoulder press.

2, 3, 4, 5, 6, 7, 8, 9, 10. Come on.

Next one, dumbbell shoulder press. Got to tighten these a little bit.

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

And as you can see in the dumbbell shoulder press, I'm in a slight squat. There's 2 reasons for that. 1, yes, because my garage is a little bit low, but 2, the main reason I want to stay functional. I want to work my body in multiple ways at once. When you're stuck like this and you're just solely working your shoulders, yeah, you might get a good pump, but you're not training like a human. At most times, 99% of the time, when you're lifting something in the real world, you're using multiple parts of your body— your legs, arms, shoulders, chest, back— all at once, right? So when you get in that squat, you're activating your legs while you're activating your upper body. It's coordination, it's multiple planes of motion at once, it's isometrics for your legs, it's working your shoulders. It's better than just a strict isometric movement unless your goal is bodybuilding. But for most people who want to be efficient with their time and get great results, this is the way to go. Okay, another 10 seconds here. We're going to get back into our next set. Here we go. 5, 4, 3, 2, 1, come on!

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

Into the shoulder press.

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

Come on! All right, left side.

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

There we go. 1 minute rest. 1 minute rest. You can take a break, sit down, walk, burn more calories. But for this 1 minute rest, we're getting ourselves ready to go. And we're going to push ourselves as hard as we possibly can for the next round. Because that's all it is. Even though it's only 10 reps, you're exerting all of the force that you can for those 10 reps. That's the way that you get results. That's the way that you grow. That's the way that you become the man that you want to become. Okay, we have another 30 seconds here. Look at Marty, got out of breath. We've only done 3 rounds. I mean, think about it. You could simply have one dumbbell in your garage. You go work and you take a 20-minute break and you tell me you don't have time for that. No, you have time for that. It's a matter of if you want to make time for it or not. Ready? Let's go. 5 seconds. 3, 2, 1.

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

There we go, come on.

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

Come on, follow with me. 1 minute rest. Like, it's not that hard. It's not that hard, but you're making excuses, and the excuses stop you from getting the results you want. So you gotta ask yourself, I mean, how bad do you really want it? If the answer is you don't really care, then well, you don't want it bad enough. 'Cause I know you have time. You have time for this. That's not a question. You ask yourself, how bad do you want it? And most people say they want it, but the dopamine hit when you tell yourself you're gonna get something is bigger than the time when you actually get it. That's why gambling is so addicting because it's that hit of, oh my gosh, I'm almost gonna get it, I'm almost there, I'm almost there. Then once you hit it, it's awesome, but it's not even as good. As the feeling beforehand. That's why you go back once you win and you lose it all again, because you want that feeling of the hit. Okay, 10 more seconds, 10 more seconds.

More.

5, 4, explosive, explosive. Starting with the left hand.

Ready? 1, 2, 3, 4, 5, 6, 7, 8, 9, ah!

Straight into the squat with the shoulder press.

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

There we go. Come on, left arm.

1, 2, 3, 4, 5, 6, 7, 8, 9. Ah, there we go.

Yeah, yeah. I know you're starting to feel it now. I know you're starting to feel it now. No more excuses. The excuses are what derail you. And like I was saying before, that dopamine hit is what derails you. Wanting it before you actually do it. Planning it out and taking all the steps before you take action is one of the biggest drivers of actually not being successful. Successful, sorry. And I don't mean not having a good plan. Yes, having a good plan, but it gets to a point where you become too detailed, too, I don't know, oriented in your decision-making process, which it is a great thing to an extent, but once you get past that fine line, you really just take out energy from actually doing it. And this is one of those instances. You keep on thinking about it and thinking about it. You just need to start and commit to 20 minutes. That's all it takes. Ready? 10 more seconds.

Come on.

10 more seconds. 5, 3, we're going with the left, no, right arm first. 1, ready?

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

High right arm.

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

Switch. Here we go.

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

There we go. It's not that hard, is it? You just gotta commit to it. You just gotta commit to it. And really, one of the best ways to get results in a short amount of time is getting your heart rate up, like HIIT— high intensity, high intensity interval training. It's one of the best ways to get results in a short period of time because you're getting your heart rate up and you're creating more stimulus within the body. Well, 30 more seconds.

Here we go.

Into the nose, out through the mouth. Into the nose, nose, out through the mouth. And if you can do solely through the nose, that would be best because of more oxygen more oxygen to the brain, more oxygen to your actual— sorry, lungs. I'm a little bit out of breath. Let's get after it. Let's get after it. Come on, 10 more seconds.

5.

Starting with the right arm. 4, 3, 2, 1, go!

1, 2, 3. 4, 5, 6, come on, Spossum! 7, 8, 9, 10.

Left arm.

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

Here we go, come on.

1, 2, 3, 4, 5, 6, 7, 8, 9. There we go.

Let's go. Gotta tighten this up a little bit. I really love these adjustable dumbbells because they go up to about 100 pounds. No, not about— they go up to 100 pounds and you can do anything you want with them. Okay, when you have an adjustable set, it's much more, more cost efficient, space efficient. A little less time efficient when it comes to changing up the weights, but it's not too big of a difference. Not too big of a difference at all. 30 more seconds.

Come on.

See this? I'm cranking up a sweat and it's only been like 10 minutes or so. I don't even know necessarily how long it's been, but I'm sweating a little bit and I know you are too if you're actually following this. Come on. Now, this is how we get results. We get a sweat in a short amount of time, and then of course the nutrition, lifestyle, that's the other two pillars. You get this pillar down, you'll see phenomenal results. You get the other two pillars down, you'll become an absolute beast, and the man that you want to be, confidence through the roof. It's not too hard. Come on, ready? 5 more seconds. 5, pick up the weight. 3, 2, 1, right arm. Here we go.

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

Left arm, here we go, guys. Come on. Only a couple more sets.

3, 4, 5, 6, 7, push yourself, 8, 9, come on, come on, let's go, let's go.

Come on, don't stop, don't stop. Here we go, here we go, come on. 20 more seconds on the break. 20 more seconds on the break. I don't even know how many sets that was, probably about 6 or 7. Um, we have about 6 and a half minutes left. You can do this, you can do this. You're two-thirds of the way done. It's not that hard, it's not that hard. You gotta push yourself for 30 seconds at a time and you get a 1-minute rest. That's a great trade-off if you ask me. Ready, 5 seconds. Starting with the left arm. Here we go. 5, 4, 3, 2, 1.

Nice.

Explosive.

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

Right arm.

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

I'll tighten this a little bit.

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

There we go. Let's go.

Be a killer. Be a killer.

Come on. Yeah, I know how you're feeling right now. If you've made it this far, You're feeling like a beast. Now keep going. You might be a little bit tired, but keep up with me. Keep up with me. If you get tired, the movements just become slower, less explosive. But if you can keep up, explosive, fast the whole way through, those type 2 muscle fibers are getting built every time you're moving fast. There's 2 types of muscle fibers, type 1, type 2. Type 1 is slow, that strength, that power. But the type 2, that's where the real athletic build gets shaped, is formed. That's why the sprinters, the athletes have that build that you want. Lean, athletic, 'cause they have those type 2 muscle fibers, which are quick, twitchy, explosive. That's what we're building here. Ready? 10 more seconds. Yeah, we're building up sweat, baby. We're building up sweat. Let's go. Let's go.

Come on.

5. 4. Right arm, 3, 2, 1, come on.

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

Right arm, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. There we go. Switch, left arm. Come on, baby. Come on.

Keep pushing. 2.

And if you can't keep going, just hold the weight up.

5, 6, 7, 8, 9.

If you ever can't go, hold the weight right here in a static position until we're done. Let's go, man. Let's go. You have 20 minutes. I know you have it in you. And I know you want it, but how bad do you want to reverse the diseases? Do you want to reverse the effects of having that belly fat? Genuinely, look at the studies. Visceral fat around your organs— liver, heart, kidneys, all that stuff— significantly increased risk of cancer, of all types of diseases. If all you did was have a lower body fat percentage, your life and health would change genuinely. Okay, that's why we're doing this, not because we want to look good. Yes, everybody wants to look good, everybody wants to have confidence, look good with their shirt off at the beach, impress their significant other. No, yes, we want those, but we're doing this to live a long, good, healthy life. Okay, keep that in the back of your mind. Ready? 15 more seconds. And if you want, in the break, you can always do some extra stuff. If you're feeling really good, you know, some pogo twists, pogos, single leg, single leg. You can always do more. I'm always happy with that. Little jump rope action. Yeah. 5 seconds. We're going with the right arm here. Right arm. 3, 2, explosive.

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

Left arm in the quarter squats here.

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

Let's go, let's go. Right arm.

1, 2, 3, 4, 5, 6, 7, 8, 9, ah, let's go!

Yeah, yeah, ah, ah! I know you're feeling like a beast right now. You're working up that sweat, you're feeling good. Come on, 45 more seconds on this rest, and I know we only got a couple more. I know we only got a couple more. I can't even see the time right now because my computer turned off. But we're going to keep going until that buzzer rings. And until that buzzer rings, we're not stopping because that's how we work around here. That's how results get formed. And don't tell me, oh, I got a meeting. Don't tell me you got no time. Don't tell me you have to work. No, you commit 20 minutes at a time. You commit 30 minutes to get this done, go shower and get back to work. You could do this from anywhere, from a yacht. You could do this from your office. From your garage like I am, you need one singular dumbbell. Now what's the excuse? Let's get after it. 10 more seconds. Come on. 5, 4, 3, 2.

Right arm.

1. Explosive.

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

Come on.

There we go.

You can tighten this a little bit. Alright, arm.

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

Come on. Yeah. Now I'm sweating now. I'm sweating now. What did I just say? You could do this from anywhere. There's no excuses anymore. From your yacht, from your office, from your garage, your room, your hotel room. One singular dumbbell. You can get a dumbbell anywhere. You can get a dumbbell $25 on Amazon and you're giving me excuses you don't have the equipment, you don't have the time. This is all you need.

Come on.

I mean, it's crazy that you're telling me you don't have time and you can do this. It's actually absurd. It's awesome though. It's awesome because I know you're going to commit to this. I know that you can get the results you want when you commit to 20 minutes a day. That's all it takes.

20 minutes a day, intense.

Track your macros, have a good lifestyle, man. You can get phenomenal results. Let's get after this now. 5, 4, left arm. 3, 2, 1, let's go!

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

Right arm.

1, 2, 3, 4, 5.

In a quarter squat.

6, 7, 8, 9, 10.

Let's get after it. Tighten it.

Press.

Ah!

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

Come on. Yeah, yeah, baby. What excuses do you have now?

You got none.

You got none. Because all you need is 20 minutes in a garage, in a yacht, in an office with one singular dumbbell to get results like this. 20 minutes a day. Stop telling yourself you don't have the time because you do. Stop telling yourself you don't have the equipment because you can get a dumbbell. It's excuses. It's not actually wanting it. Now here's the time to commit. 'Cause you can just follow this workout and you will get in the shape that you want. Let's go, 30 more seconds.

Come on.

And of course I'm always happy with doing more. Now we're in the zone. Now we're in the zone. Oh yeah. Oh yeah. I like to just do imaginary jump rope sometimes. I don't know if you can see it, but I got sweat all over the ground. That's how we like it. That's how we know we're working. Let's go, 10 more seconds. 10 more seconds. I'm assuming this probably gotta be the last set. I don't know if the timer's going off soon, but come on, 3, left arm, 2, 1, let's go. Yes, 1.

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

Right arm in the quarter squat.

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

Left arm. Come on, let's go.

You got this.

1, 2, in the quarter squat.

I see you. 4, 5, 6, 7, 8, 9. Ah, let's go, let's go!

I'm checking the time real quick. We're at 19 seconds, or the timer stops for some reason. Oh, there we go. It actually— that was perfect timing. It's almost like I know when 20 minutes is up. It's almost like I've done this before. Now look, if you follow that plan, you stick to things like this, you can get the results that you want. Now it's not a matter of going to the gym for 2 hours at a time. It's a matter of how hard can you push yourself in a short period so you can get great results. Be efficient with a structured plan that you can stick to with consistency. That's how you get the results that you're looking for. Because if you go in there, "I'm going to do this, I'm going to do that, I'm going to do an at-home workout today, I'm going to do a couple squats, a couple pushups," you're lying to yourself. You know you're not going to get the results. I don't even have to tell you that. But you're tricking your brain and wondering why you aren't seeing the results you want. The reason is because you're not being honest with yourself. That's the first step here. Now come on, stay holistic.