Get Bigger, Stronger and Fitter by Working out Twenty Minutes a Day, Five Days a Week

At some point in time ‘about an hour’ seems to have become locked into our collective consciousness as the de-facto length of an effective workout. Far from being cast in stone, what you do in a workout is often far more important than how long you workout for.

If you’ve been put off from striving to achieve your fitness goals by the idea of sacrificing 6-7 hours each week to the God of Gains, our five-day plan offers up the perfect solution. Clocking in at under two hours per week including warm-ups, each 20-minute session alternates between building strong, functional muscle, boosting your metabolism and sky-rocketing your fitness levels.

Stick to the plan for six weeks, pushing hard and aiming to eek out improvements in your performance from session to session, and there’s no doubt that you’ll see huge changes in your body.

The Format

Your three-day weights plan (days one, three and five) requires just two dumbbells and your bodyweight. Simply warm-up and work your way through the three move, full-body circuit as many times as possible in twenty minutes. Keep a track of the total reps you manage to perform before the buzzer sounds and aim to beat your ‘score’ when you repeat the same session the following week.

On your conditioning days (days two and four) pick a ‘cardio’ modality or movement such as running, riding a stationary bike or air bike, rowing, skipping or even burpees, set yourself a running clock and perform a 30-second sprint followed by 30 seconds of slow paced work or complete rest. Repeat in this fashion for 20 minutes. Make a note of your total distance, calories or reps. Again, aim to beat your ‘score’ when you repeat the same session the following week.

Feel

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NFL Week 2 Power Rankings: Chiefs rise to No. 2 while Super Bowl teams fall, but don’t overreact to wild start

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We’ve had one week of the NFL season and let’s just say it’s already nuts.

The San Francisco 49ers, considered a possible Super Bowl team, lost on the road to the Chicago Bears, who are far from it. 

The Houston Texans and Indianapolis Colts tied in a game that the Texans actually dominated.

The Cincinnati Bengals lost a game in overtime to the Pittsburgh Steelers thanks to a blocked extra point on the final play in regulation, a game that started with Joe Burrow looking awful.

The New Orleans Saints needed a late kick to rally to beat the Atlanta Falcons as their supposedly dominant defense sure didn’t look that way in that game.

It was just a weird open to the season. The only two constants were the dominance shown by the Buffalo Bills and the Kansas City Chiefs. They both opened on the road with statement victories that featured high-flying offenses with their star passers putting on impressive shows.

The Bills remain in the top spot of my Power Rankings, with the Chiefs now in the second spot. Just remember, though, it’s just one week for all 32 teams. That means overreactions all this week leading into the second week.

Such as: 

The Packers are done.

The Patriots can’t score.

The Eagles are going to the Super Bowl.

Maybe one or two of those will be true, but not yet. It’s way too early. We can’t get a true gauge on this league until October. We really won’t know the true contenders until November, when separation really begins. 

So take that into account when reading these Power Rankings. Just because a team pulled off an upset doesn’t mean they should shoot up 10 spots. Let it play out for a bit.

The Bears won’t finish with a better

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One thing we learned about each NFL team in Week 1: Lamar Jackson can pass, Chargers now can close games

The NFL arguably had its most exciting Week 1 in years, living up to the offseason hype generated by all the player movement over the spring and summer months. The league had five games decided by a game-winning score in the final two minutes of regulation or in overtime, tied for the third-most such games in Week 1 (and the most since 2002).

Four teams overcame deficits of at least 10 points to win or tie in Week 1, the first time that happened in 20 years. 2022 kickoff weekend was also the fourth time that multiple teams overcame a deficit of at least 16 points to win or tie in Week 1, which has occurred three times in the last four years (2019 and 2020). 

With all the madness in Week 1, it’s hard to gauge the outlook of each team after the opening week of the season. There are still some things to take away from each team, which we’ll unravel with Week 1 in the books. 

Blitzing Patrick Mahomes was destined to fail: With no J.J. Watt available, the Cardinals threw the kitchen sink to try and stop Mahomes. Vance Joseph should have known that wasn’t going to work based on what Mahomes has shown in the past. The Cardinals blitzed Mahomes more than he had ever been in his entire career, and the Chiefs quarterback torched them for four touchdown passes against the blitz — and all five of his scores were against man coverage. 

Mahomes was blitzed a league-high 54% of the time in Week 1. Teams have been avoiding blitzing Mahomes because of his success against it. The Cardinals tried the opposite. 

That strategy should work other weeks, but not against arguably the best quarterback in the league. 

Same old Falcons: The Falcons earn

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Cyclists gearing up for Kelly Brush Experience up coming week

CYCLISTS OF ALL types will acquire to the roadways of Addison County for the 17th Once-a-year Kelly Brush Journey. Organizers hope to increase at the very least $975,000, which will be utilized to get adaptive sport gear to people with spinal wire injuries.

Picture courtesy of Kelly Brush Foundation

MIDDLEBURY — Cyclists from all over the location will be once yet again gathering in Middlebury to sign up for in the most important charity biking party in the point out, the 17th annual Kelly Brush Trip run by VBT Bicycling Vacations. The trip, devoted to the Kelly Brush Foundation’s mission to inspire and empower individuals with spinal wire injuries to direct lively and engaged life, returns on Saturday, Sept. 10.

“This 12 months we have set a higher bar with a fundraising purpose that will permit us to award a history variety of grants,” reported Kelly Brush Foundation Government Director Edie Perkins. “We’re counting on the hundreds of riders who participate and elevate cash to enable the foundation to offer adaptive sports products to a lot more than 250 individuals with spinal wire injuries this calendar year.”

For the 2022 journey, the Kelly Brush Foundation aims to elevate $975,000, which will let the basis to allocate over $1 million for adaptive sports equipment, placing a file for once-a-year grants awarded by the basis. Previous yr, the event drew additional than 942 in-human being and digital riders, which includes 47 handcyclists, and raised a lot more than $825,000 to present immediate assistance for adaptive athletics equipment applied in snowboarding, basketball, cycling, and tennis.

“We’ve set a major purpose for the reason that we want to be in a position to give additional individuals than at any time from the spinal cord community the option to take pleasure in remaining energetic,” said

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Vote for first MLive Saginaw Spring Sports Athlete of Week for 2022

The sun has returned, at least temporarily.

At least it came out long enough for Saginaw-area high school spring athletes to get a chance to compete as the 2022 high school spring sports season gets underway.

And while it may be early, some Saginaw-area athletes are putting together memorable performances, with coaches supplying information on their top players

Fans can choose their favorite for the MLive Saginaw Spring Sports Athlete of the Week honor for April 10-16. Fans can vote until 9 a.m. Friday, April 22.

Jaycey Herst, Bullock Creek

Bullock Creek posted a pair of girls soccer wins, beating Hemlock, 3-2, and Millington, 2-1. Jacey Herst scored two goals in the win over Hemlock, then added a goal and assist in the win over Millington.

Millington’s Dylan Holmes swings at the ball Tuesday, April, 27, 2021 at Millington High School. (Cody Scanlan | MLive.com)

Dylan Holmes, Millington

In a clash of Top 10 teams, Millington swept Essexville Garber with Dylan Holmes helping the Cardinals, ranked sixth in Division 3, to the sweep. In the first game, a 13-4 win, Holmes had two hits. In the second game, a 9-8 win, Holmes was 4-for-4 with two doubles, three RBIs and two runs. Holmes also hit the gamewinning homer to beat Garber, which is ranked fifth in Division 2.

Jake Kowalski, Freeland

Jake Kowalski did his part to help Freeland earn a Tri-Valley Conference East sweep of Alma. Kowalski had two hits and an RBI in a 13-0 win, then followed with a no-hitter in a 1-0 win. Kowalski struck out four and allowed no walks, hits or runs.

Levi Maier, Chesaning

Levi Maier, a junior, returns to lead a talented Chesaning boys track team. In the Freeland Invitational, Maier finished third in the 800-meter run and in the 1,600 run.

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Redmond Senior Centre to host Balanced Residing Fair next week

REDMOND, Ore. (KTVZ) — The Redmond Senior Middle will host its first yearly ‘Healthy Residing Fair’ on Tuesday, April 12 from 1-4 p.m. The Balanced Dwelling Fair is focused on health and fitness and wellness for more mature older people to master and obtain resources on getting old nicely.

There will be academic workshops, health and fitness care businesses providing methods, wellbeing screenings, health demonstrations, balanced refreshments, and even a wander-via colon!

This is an great opportunity to master extra from wellness and wellness businesses to increase your well being consciousness through wellness screenings to acquire assets in the group to find out about balanced lifestyle improvements and to obtain precious information and facts on optimistic self-care methods.

“We are thrilled to work with the myriad of neighborhood partners who signed up as exhibitors and appear collectively for a day of learning about how to age nicely, at whichever phase of existence an individual may perhaps be in,” mentioned Jane Jarman, Redmond Senior Centre method director. “Join us for lunch ahead of the healthier dwelling truthful! Our remarkable chef Jose will be cooking up a healthier food to kick off the rest of the celebration.”

The objective of the Healthier Living Reasonable is to get older older people in our group contemplating about strategies to positively influence the getting older system and accessibility means they may well otherwise not join with on a normal basis.

Some of the exhibitors from the community are: St. Charles Group Care, Parkinson’s Means of Oregon, Associates in Treatment, Hospice of Redmond, different community Senior Living amenities, Veterans of Foreign War submit in Redmond, Caption Connect with, Council on Growing old, A Senior Moment, Cascade Canine Rescue East & West, Funeral Pre-Arrangement, Redmond Parks and Rec, Stroke Awareness Oregon, Humana, and Mosaic Healthcare.

Todd Dickerson,

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