If there were a pill that allowed you to improve blood sugar regulation, strengthen bones, normalize blood pressure, build muscle, decrease fat, and enhance mood, with NO side effects, would you take it?
As it turns out, there is. Only it’s not a pill. And it’s free.
Dr. Spencer Nadolsky’s 15-Minute Medicinal Workout
In August of 2013, we turned to Dr. Spencer Nadolsky for help. Aside from being a family physician, Dr. Nadolsky lives, breathes, eats, and sleeps fitness. He helps others with their fitness as well. We’re not talking about fitness for the hardcore; we’re talking about helping busy people with normal lives.
We asked him the following question.
“If a patient only had 15 minutes to exercise. What would give them the most bang for your buck?”
Dr. Nadolsky had an answer that addresses the maladies mentioned above. He explained the rationale behind his routine.
“As a physician, I have to give my patients the most bang for their buck in terms of exercise. This is one of the routines that I commonly prescribe for my patients because it is a full-body resistance circuit. It will not only help build muscle and decrease fat, it will also help build strong bones, and cardio-metabolic health (blood sugar/blood pressure/heart function). It’s a perfect combo for my patients.”
1. Perform the following exercises for ten reps each: Dumbbell Bench Press, One-Arm Dumbbell Rows, Dumbbell Squats, Dumbbell Deadlifts, and Dumbbell Lunges. Take little-to-no rest between each exercise.
2. At the end of the circuit, rest 30 seconds to one minute.
3. Repeat the circuit as many times as it takes to reach 15 minutes total of exercise time.
The great thing about this workout is that all you need is a set of dumbbells in order to get going and take control of your health.
If you are just starting a strength regimen, make sure that your protein intake is adequate. Not sure what to buy? You can find our favorite protein powders here.