Fitness

15 Minutes to Warrior Fit

Genghis Khan’s soldiers didn’t worry about how much they could bench press. Their focus was real-world strength and speed. Here’s how to follow their lead, in just 15 minutes a day.

By: Trevor Thieme
[ Updated: Jul 14, 2008 - 3:34:51 PM ]

It doesn’t matter if you’re a mongoose or a Mongol—if you occupy the top of a food chain, your body is designed for a high-protein diet and short bursts of activity. Indeed, the former fuels the latter. “That’s why the idea of endurance training is totally misplaced,” says certified athletic trainer Mike Boyle, who trains such modern-day warriors as retired Marcellus Wiley, of the Jacksonville Jaguars, and Scott Gomez, of the New York Rangers. “Why would anyone go out and run for 60 minutes knowing that life is, in fact, intermittent?” Our bodies, in other words, aren’t designed for stamina—they’re designed for brief displays of power. “We’d all be smart to follow their lead,” says Boyle. “If you substitute intensity for duration and train for function rather than form, you’ll get better at life itself.” You’ll also never have to spend more than 15 minutes at the gym. Here’s a weeklong plan to get you fighting fit.

DAY 1: THE STRENGTH CIRCUIT
Think of each circuit as one continuous set. Perform eight to 10 reps of each exercise, resting for two minutes only after you’ve completed the entire circuit. Repeat each circuit three times. “True fitness is measured in workout density, how much you can do in as short a time as possible,” says Craig Friedman, a performance specialist at Athlete’s Performance, in Arizona. “Single leg exercises are also key. We live life on one leg at a time, and by training on one leg, you’ll get stronger faster.”

Circuit A:
Push-ups: Support your body on the balls of your feet and the palms of your hands, positioning your hands slightly wider than shoulder-width apart. Straighten your arms without locking your elbows, and then lower your torso until your nose is a fraction of an inch off the floor. Push yourself back to the starting position.

Front planks: Get into a modified push-up position, supporting your weight with your forearms and the balls of your feet. Your body should form a straight line from head to heels. Pull in your abs and hold this position for 20 to 60 seconds.

Single-leg squats: Place your dominant leg about a foot in front of your other leg, and then lift the front leg a few inches off the floor. Squat down with your back leg, while holding your front leg off the floor and extending your arms in front of you. When your front leg is roughly parallel to the floor, pause, and then drive yourself back up by pushing down through the heel. Do eight to 10 reps, then switch legs and repeat.

Circuit B:
Chin-ups: Grab a chinning bar with an underhand, shoulder-width grip, and hang with your elbows fully extended. Pull your chin above the bar, hold for two seconds, and then lower your body to the starting position. Repeat as many times as you can.

Side planks: Lie on the opposite of your dominant side (i.e., if you’re right handed, lie on your left side). Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull in your abs as far as you can and hold this position for 10 to 30 seconds. Switch sides.