by Jon Hinds, Owner and Founder of the Monkey Bar Gym

Get in great shape fast! You’ve heard this before. You’ve seen the infomercials with people who are already in great shape repeating steps up and down off of a box or using some other crazy invention forcing you to believe that they got in that shape by only doing that workout over and over again!

The truth is you can get in great shape fast. I’ve created a program that will improve your overall strength and conditioning in 16 minutes a day.  Just 56 minutes a week assures body fat loss and muscle gain! The best part of this program is that there is no boring, repetitive routine!

I have been training people for movement skills instead of isolated muscle training for years and the proof is in the pudding.  People enjoy playful exercise much more. My clients gain more functional strength and muscle and cut more body fat!  What more could you ask for?

How  does this work?

1) Train and Progress: Pushing, Pulling, Squatting, Extending

2) Progress every week: Train each week to improve in reps, time or challenge on each of the exercises.

3) 2 x a Week do the 15/15 workout (16 minutes total)

4) 2 x a week do the Jump Rope or Running workout. (max. is 12 minutes)

5) Eat 3 simple whole foods meals a day (that are Green Plant based dominant) that could fit in a bowl the size of your hand AND 2 pieces of fruit a day.

Exercises: Levels and form: Before jumping into the workout I highly recommend taking the physical test on my website to properly place you at your correct level. Also, check out the videos as well so you learn proper form on all of the exercises.

15/15 Workout x 8 Minutes (for cutting fat, adding muscle, improving cardio) – for the first 15 seconds do push ups, rest 15 seconds, then do chin ups, rest 15 seconds, then repeat both for the remainder of the 8 minutes. Keep count of your reps for each doing your best to hit the same reps each set. Then repeat the same 15/15 workout with squats and full extensions for 8 minutes. This is an incredible strength and conditioning workout!!

Jump Rope Or Running workout: (for cutting fat, improving cardio) – Simply Jump Rope (invisible ropes are fine for beginnersJ) OR Run in place for 30 seconds as fast as comfort allows, rest for 30 seconds, repeat for 5 minutes for Stability Level, 8 minutes for Strength Level and 12 minutes for Power Level.

This program works for my students, athletes and personal trainers.