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Does the prospect of spending long hours at the gym deter you from exercising? Tom Holland has a much better approach: “excessive moderation” utilizing manageable micro-workouts that provide maximum, long-term results by engaging your full body, elevating your heart rate, accelerating physical conditioning, and increasing circulation and energy. They’re perfect for the busy people who don’t have time for the gym and want to exercise when, where, and for however long they want. In The Micro-Workout Plan, Tom shares the knowledge he’s gained from 30 years in the fitness industry, debunks myths, explains why micro-workouts succeed, and offers a motivating, manageable method for fitness well-being. He provides actionable steps with 30 5-minute mix-and-match micro-workout routines: just two to four 5-minute micro-workouts a day done whenever and wherever you want will target your whole body and help you achieve the daily activity required for optimal health. Plus, there’s a step-by-step photographic section of 80 exercises teaching proper form. With this book in hand, you can ditch the gym and get the same experience at home.
From the Publisher
The future of exercise is at home
After having spent nearly three decades working in almost every aspect of the fitness industry, Tom Holland, author of The Micro-Workout Plan, realized something about the current, gym-centric approach to fitness: it’s not working.
One of the major flaws of the current approach to exercise that he identified is that it is about extremes. It seems that the common solutions being sold lie at either end of the spectrum: either way too much exercise, or way too little.
Enter “excessive moderation,” the philosophy at the heart of The Micro-Workout Plan. Instead of doing a lot of exercise a little bit, do a little bit a lot. Holland provides thirty micro-workouts, each of them just five-minute routines, to be practiced throughout the day.
Excessive moderation will change your life without changing your life. It’s the long-term solution: small, manageable, meaningful changes made over time.
Included in this book: Common exercise myths – busted
Is running bad for your knees? Is there such a thing as “too old” to start working out? The Micro-Workout plan debunks these and several other common myths that have held people back from starting their fitness journey.
Inspirational stories of success
There is nothing more powerful than real-life examples of people who have achieved their fitness goals. Tom has included several stories from clients of his who beat the odds and not only achieved their fitness goals, but exceeded them.
An in-depth explanation of how excessive moderation works
The Micro-Workout Plan breaks down the essential components of fitness and details how you can work smarter, not harder, to accomplish your exercise goals in only 15 minutes a day.
Thirty 5-minute micro-workouts
Whether practiced individually throughout the day, or stacked on top of each other in a 15-30 minute routine, there’s something for everyone.
Try these 5-minute routines right now
Lie on your side with one arm bent underneath you at 90 degrees and your opposite arm resting on your body. Raise your hips and legs off the ground until your body forms a straight line and hold.
Stand with your feet a little wider than shoulder-width apart and your toes pointing forward, holding a pair of dumbbells at your sides. Keeping your chest up and your knees behind your toes, lower your body until your thighs are parallel to the floor. Hold for 1 second, then return to the starting position.
Push-Up with Alternate Raised Leg
Hold your body up off the floor with your arms straight and a little wider than shoulder-width apart, your feet a few inches apart, and your body straight and balanced on your hands and toes. Lift one leg off the floor and slowly bend your elbows until your chest is a few inches off the ground, then return to starting position. Alternate legs.