The 10 minute shake

Ten moves, one minute each. Loose, a bit silly, on purpose. Let the breath out through your mouth and make noise if you want to. The point is to shake the stress out of your body, not to look good.

All ten moves

My routine

I am using a power-rod home gym and two 15 lb barbells. They feel heavy right now, so I start light and add a little each session. Three days a week with a rest day between: A, B, A one week, then B, A, B.

How I progress: I pick a resistance where the last two reps of the last set are hard but clean. When I hit the top of the rep range on every set with good form, I add a little next session. If my form falls apart I stay where I am. Moves go slow: about 2 seconds up and 3 seconds down.

Weeks 1 and 2: 2 sets each and stop 3 reps short. Weeks 3 and 4: full sets. Week 5: push the top of each range. Week 6: back to 2 sets and recover, then repeat a bit heavier.

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My progress

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