Fitness In No Time

Let's get your pulse going with some pulses. Each exercise will be done with mini pulses to really make your muscles contract. Note: Skip the Intro by fast forwarding one minute. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 Exercises, 45 seconds each, 2 sets Equipment: Mat Push Up Mountain ClimberBack Lunge Knee ThrustSide Plank Knee to ElbowBicyclesSquat Tuck Jumps Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "I'm Out Of My Mind" Artist: Loving Caliber; "It's Gonna Be Alright" Artist: Basix; “Close To Your Body" Artist: Basixx; "I Just Can't Change My Emotions" Artist: Basixx; "Good To You" Artist: LED Monster Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

Let's get your pulse going with some pulses. Each exercise will be done with mini pulses to really make your muscles contract. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 7 Exercises, 25 seconds each, 2 sets, 10 second rests Equipment: Chair; Hand Weights; Mat SquatBicep CurlsDipsShoulder RetractionPush UpBridgesCrunch Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Atomized" Artist: Basien Slice; "Razors Edge" Artist: Gaillardia; “Hit n' Run Love" Artist: Yesable Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

It's good to be back with a fresh episode. This week we're focusing on our back muscles. Take a look at the equipment list and let's work that posterior chain! Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 Exercises, 30 seconds each, 2 RoundsEquipment: Hand Weights; Fairly heavy weight which could be the hand weights put together, a backpack, or your small child; Mat Bent Over RowBent Over Reverse FlyStraight Leg DeadliftPlank RotationProne Back Extensions Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Give It All" Artist: Elijah N; "Concrete" (Daxten Remix) Artist: Frigga; “Breathe on Repeat" Artist: Typekast Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

If you commute to work or take long drives, this workout is for you. These exercises can be done in your car! So make sure you take this episode along on your next road trip. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 4 Exercises, 3 RoundsEquipment: None Shoulder RetractionsFinger extensionsDorsi FlexionMarches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Milky Way Express" Artist: Lupus Nocte; "You're Gonna Miss Me When I'm Gone" Artist: Revel Day; “I'm Exactly Where I Need to Be" Artist: Vincent Vega Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

As much as I am into fitness and being physically active, when I was a kid, I played my fair share of video games. If you played the classic Nintendo console, then you might know how I got the idea for this workout.  Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 8 exercises, 30 seconds each exercise, 2 RoundsEquipment: Hand Weights, Mat (optional) Plank RowsCurl PressSquat ThrustsLungesJumping JacksArcher Push UpBicyclesWipers Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Speed Fever" Artist: Truvio; "When You Love Me" Artist: Liru; “Whatever Man" Artist: Back; "The King Is Back" Artist: Thip Trong Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

I can't believe we're already in March. Statistics show that this is the month where most people who chose exercise as a New Year's resolution quit. I'm hoping that you continue to listen and not be part of the statistics.  Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 8 exercises, 30 seconds each exercise, 3 setsEquipment: Mat (optional) Wall Sit / Triceps Wall PressSupine Crisscross with legs / Push UpsPlyo-lunges / Frontal & Lateral RaisesAlternating Leg Raise Crunches / Prone Back Extension Arm Extension Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Hit n' Run Love" (Instrumental Version) Artist: Yesable; "In My Veins" (Instrumental Version) Artist: Yesable; “Rockstar" Artist: Basixx; "Drill Bite" Artist: Typekast; "Breathe" Artist: Typekast; "Drop Out Kid"Artist: Liru Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

Today's workout focuses on lifting your legs to, how should I put it, get a leg up on your fitness goals.  Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for workout videos and bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 exercises, 30 seconds each exercise, and 3 roundsEquipment: Mat (optional) Mountain ClimbersButt KicksTuck JumpsReverse Leg RaisesToe Touch Crunches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "I Will Wait for You" (Instrumental Version) Artist: Yesable; “You're Feelin' Me" (Instrumental Version) Artist: Yesable; "In My Veins" (Instrumental Version) Artist: Yesable; "City Nights" (Instrumental Version) Artist: Stretchd Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

Get ready to maximize your fitness arsenal with this workout that targets your arms and core. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 6 exercises, 20 seconds each exercise, and 2 roundsEquipment: Jump Rope (optional) V-Sit with Biceps CurlsDown Down Up UpRussian TwistsSide Plank Elbow to Knee Sit ThroughsToe Touch Crunches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Give It All" Artist: Elijah N; “I Got The Beat" Artist: Stretchd; "Concrete" (Daxten Remix) Artist: Frigga; "The Voyager" Artist: Andreas Boldt Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

To keep the momentum going into February, we're kicking our own butts with a cardio kickbox workout.  Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 exercises, 20 seconds each exercise, and 3 roundsEquipment: Jump Rope (optional) Bob with front jabsBack lunge with front kicksJump ropesSquat double crossSpeed bag  Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Fighting For Love" Artist: Yesable; “I Got The Beat" Artist: Stretchd; "Detonate" Artist: Stretchd Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

One of my cats managed to break my mic. But with some improv skills, luck, and doing what I do best, I managed to put together this week's workout that will rock your upper and lower body. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 4 exercises, 30 secs each, 3 roundsEquipment: Pair of hand weights Squat ThrustLunge with Frontal/Lateral RaisesSit ThroughsAlligator Crawls Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "All to Myself" Artist: Spring Gang; “You Left Behind" Artist: Spring Gang; "See a Brighter Day" Artist: Gloria Tells; "The Voyager" Artist: Andreas Boldt Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary. Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

I'm taking a past workout and picking up the pace with a running rerun. If you listened to episode 20 - Walk It Out, the exercises are the same, however, with some of you in the snow, we'll stay indoors for this workout. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 exercises, 30 secs each, 2 roundsEquipment: None Mountain ClimbersSquat JumpsForward LungeLateral LungePlank Jacks Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Ten Feet” (Daxten Remix) Artist: Curio; “Somewhere New (Daxten Remix) Artist: Conditional; "Perfectly Opposite" (Deek Cloud Remix) Artist: Carla The Great Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

Last week we focused on our pushing muscles. Check out that episode if you missed it. Today we're working the opposite muscles used to pull. Subscribe to the show Rate this show ★★★★★Leave a comment, click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 exercises, 30 secs each, 2 roundsEquipment: 2 Paper plates or furniture sliders, Pair hand weights, Mat One Leg RDLBicep CurlFrontal Lateral RaisesBridge PullsPlank Lat Pullsp Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Dreams Beyond” (Extended Version) Artist: Hallmore; “Astral Projection” (Extended Version) Artist: Hallmore; “Drill Bite" Artist: Typekast Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

Happy New Year guys. I'm excited to be here in 2021 with a fresh start to the year. With 2021 here, we're going to focus on pushing past 2020 and to do that, we're going to target those pushing muscles. Subscribe to the show Rate this show ★★★★★Leave a comment at www.shamrocksfit.com/fitnessinnotime or click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 exercises, 45 secs each, 2 roundsEquipment: Mat Spider PushupForward LungeShoulder PushupCrossover LungeDown Down Up Up Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Burning Effigy” Artist: Typekast; “Rockstar” (Instrumental Version) Artist: Basixx; “Bounce Off" Artist: Solvence Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

Thanks for joining me this week as we count down the final days of this year and finish with a head start on those New Year's resolutions. This week, we're racing the clock with a cardio focused body weight workout. Subscribe to the show Rate this show ★★★★★Leave a comment at www.shamrocksfit.com/fitnessinnotime or click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: 5 exercises, 60 secs each, 2 roundsEquipment: Mat Mountain ClimbersSkatersSpeed BagFlutter KicksBicycle Crunches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Heart & Soul” Artist: Blood Red Sun; “I Know We Gotta Get It” Artist: Wellness “Carry You Home" Artist: Duplex Heart; "Bring My Friends" Artist: Tigerblood Jewel Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

For many of you, Friday is Christmas so this week, instead of 12 days of Christmas, we're celebrating with 9 sets of fitness. If you look at the show notes, you'll see the exercises we'll be doing. Like the song, we're going to start with the first exercise, then build onto it with each set.  Subscribe to the show Rate this show ★★★★★Leave a comment at www.shamrocksfit.com/fitnessinnotime or click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate below to help keep this podcast going! Workout: Pyramid of 9 sets of exercises  Equipment: Pair Hand Weights/Water Bottles; Mat BurpeeForward LungesBicep CurlsTricep KickbacksJumping JacksShoulder PressesTuck JumpsBent Over RowsToe Touch Crunches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Leaving Paradise” Artist: Bastien Slice; “I Have” Artist: DJ Mayson; “Anywhere You Go" Artist: DJ Mayson; "To Be Wilder" Artist: DJ Mayson Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com. Your donations Help keep this show running. Thank you! Your contribution is greatly appreciated!Donate

The last of the holidays are here to wrap up the year and last Friday kicked off Hanukkah. To recognize those celebrating this holiday, this week's workout has 8 squat variations, for those 8 days and nights. Subscribe to the show Rate this show ★★★★★Leave a comment at www.shamrocksfit.com/fitnessinnotime or click hereFollow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 8 exercises,  45 seconds, 1 setEquipment: Pair Hand Weights/Water Bottles - Squat Press - Squat Jumps - Split Squat - Squat Thrust - Squat Curl - Wide Squat - Squat Jack - Pistol Squat Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Astral Projection” (Extended Version) Artist: Hallmore; “District Zero” Artist: Hallmore; “Ten Feet" (Daxten Remix) Artist: Curio Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com.

Many people lose track of their fitness goals about this time and figure they're going to stay off course until the New Year and start all over again. That's the worst mindset to have. Instead, keep up the workouts so it's easier to meet or maintain your goals come the New Year. This week, I've designed the workout to give you some motivation to not pack on those extra holiday pounds by having you load up a backpack and use it for the workout. So find a backpack and place some items in it so it's a decent weight that would make you think twice about adding that much of your own weight over the holidays.  Subscribe to the show Rate this show ★★★★★Leave a comment by clicking hereFollow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises,  30 seconds, 2setEquipment: Backpack; Mat - Lunge with Rotation - Toe Touch Crunches - Wide Squat with Biceps Curl - Lawn Mower Row - Overhead Triceps Extension Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Rockstar” Artist: Basixx; “Rockstar” (Instrumental Version) Artist: Basixx; “You Light Me Up” (Instrumental Version) Artist: Craig Reever; “Name Tag” (Hallman Remix) Artist: Nivicious Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com.

In case you're still recovering from last week's food coma, I've designed this week's workout so you can still do it from the spot on the floor where you ended up. Subscribe to the show Rate this show ★★★★★Leave a comment by clicking hereFollow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises,  6 reps, 5 second tempo, 1 setEquipment: Mat - Leg Raises with External Rotation - Dead Bug - Bridges - Push Ups - Prone Arm Extension Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Leaving At Midnight” Artist: Waykap, “Do You Wanna Party” Artist: Reversus, “Drop Out Kid” Artist: Liru Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com.

I'm grateful this year to be producing this podcast so that folks like you have a way to obtain your fitness goals.  If you're going to be feasting either by yourself or with a large group, then this workout will prep your appetite and burn a couple calories before heading into the tomorrow.  Subscribe to the show Rate this show ★★★★★Leave a comment by clicking hereFollow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout:6 exercises, 20 seconds, 3 roundsEquipment: Pair of Hand Weights; Wall or Door; Stool or Step; Mat - Burpee - Wall Triceps Press - Step Up with Bicep Curls - Reverse Flies - Bridges off Stool - Toe Touch Crunches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Rockstar” Artist: Basixx, “Bounce Off” Artist: Solvence, “No Sugar Coated Love” Artist: Tape Machines, “Destination Vibration” Artist: Typekast Need to catch up on an episode or want to make time for another workout? Click here for more episodes. E-mail me with any questions or comments at shamrocksfit@gmail.com.

This week's episode was inspired by the World Championship of Poker, known to many as, the Main Event. Since there are four Jacks in a deck, there are four variations of jumping jacks for today's workout. Simple, but effective. Each exercise will be done for 52 seconds. I'll give you a second to guess where that came from. And you'll do the circuit for 2 rounds. All you'll need is a mat when we get down on the floor. Subscribe to the show Rate this show ★★★★★Leave a comment by clicking hereFollow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout:4 exercises, 52 seconds, 2 roundsEquipment: Mat - Jumping Jacks - Squat Jacks - Crossover Jacks - Plank Jacks Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Saturday Night Dance-Off” Artist: The New Fools, “Hunting Down Mr Jackson” Artist: The New Fools, “Gotta Earn It” Artist: Wanda Shakes, “Before I Do, I Don't” Artist: Glove Box, “Real Stuff” Artist: Marc Torch Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

This week, I'm igniting your muscles with some heart thumping plyotechnics, a.k.a. Plyometrics.  Subscribe to the show Rate this show ★★★★★Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout:4 exercises, 30 seconds, 2 roundsEquipment: Heavy hand weight (laundry detergent bottle or gallon jug) - Plyo-Squat - Ploy-Push-Up - Plyo-Lunge - Reverse Woodchopper Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Wanna Level Up" Artist: Vincent Vega, "A Sign" Artist: L.M. Styles, "Slam Dunk Funk" Artist: Duckmaw Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

After a weekend of indulging in some sweet treats, I thought we'd burn off those calories with some strength endurance training. Check out my Snickers Catapult by clicking here. Subscribe to the show Rate this show ★★★★★Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises, 40 seconds, 2 roundsEquipment: Mat - Lunge with Hop - Skaters - Push-up to Knee Tuck - Prone Arm Extensions - Sit Throughs Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "We're Dynamite” (Hallman Remix) Artist: Craig Reeve, “Green Neon” Artist: Typekast, “Alter” Artist: Allen Nova, “City Fade” Artist: Adua Blaize Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

With Halloween coming up in just three days, some of you may need to get in a workout before filling up on some sweet treats. So I decided that this episode will be Halloween themed with the only equipment you'll need; a pumpkin and a mat. Subscribe to the show Rate this show ★★★★★Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 6 exercises, 30 seconds, 2 roundsEquipment: Pumpkin Mat - Zombie Squats - Dracula Sit Ups - Chest Press - Curl to Press Up - Bent Over Row - Russian Twists Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: "Sweep” Artist: Naiad, “My Daydreams” Artist: ELWIN, “Don't You Dare” Artist: Roral Ceef Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

It's getting cooler and the leaves are changing colors. As I dream about the cool air that fall brings to us and how I miss the mountains of the North, I'm reminded of how living in Florida doesn't keep my legs in shape for those steep climbs and descents. But those serene trails and endless climbs gave me great inspiration for today's workout. Prep your hiking muscles with this quick workout. Subscribe to the show Rate this show ★★★★★Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises, 30 seconds, 2 roundsEquipment: Step Stool, Chair - Tuck Jumps - Mountain Climbers - Plank Walk Out - Knee Lifts - Lateral Step Up Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Bring Me Up Higher” (Instrumental Version) Artist: Matt Sierra, “Up Lifter” (Instrumental Version) Artist: Conditional Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

This week, I'm taking your muscles for a spin and focusing on the transverse plane, a.k.a. Rotation.  Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises, 40 seconds, 2 roundsEquipment: Backpack or a moderately heavy dumbbell - Reverse Wood Chopper - Sit Through - Lunge with Rotation - Push Up with Pull Through - Rotational Toe Touch Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Agitha” Artist: Roral Ceef, “Keep This Feeling” Artist: Milva, “AAAlright” Artist: Cospe, “Do It Better” Artist: Adua Blaize Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

There's more than one way to move your muscles. If you've only been lifting in one direction, such as, forward and backward, then you got to listen to this episode.  Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises, 30 seconds, 3 roundsEquipment: Pair of hand weights, mat - Squat Twist - Chest Press - Plank Leg Lifts - Frontal-Lateral Raises - Skaters Click here to watch video demos of each episode and subscribe to stay on top of the latest videos. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Chase Me” Artist: Shiver Disk, “Stick Together” (SLCT Remix) Artist: Elijah N, “Alter” Artist: Allen Nova, “Everytime I Fall” Artist: Hallman, “Cityfade” Artist: Adua Blaize, “Come Alive” Artist: LED Monster Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

You can have a legendary workout if there's not a “leg” in it. Today is leg day.  Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 4 exercises, 30 seconds, 3 sets Equipment: Step stool, pair hand weights, mat, basketball (ball similar size) or pillow - Step Up - Clock Lunges - Bridges - Wall Sit Click here to watch video demos of each episode and subscribe to stay on top of the latest videos. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Free Your Mind” Artist: Vicki Vox, “Drama Drama Trauma” Artist: Ingrid Witt, “Heartbeat Drive” Artist: Mar Vei Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

With the weather cooling down, I thought it'd be a nice change and head outside to walk it out. Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises; 30 seconds; 10 second recovery; Down and back Equipment: None - Mountain Climbers - Squat Jumps - Forward Lunges - Lateral lunges - Plank Jacks Click here to watch video demos of each episode and subscribe to stay on top of the latest videos. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “I Tried” Artist: Hell Nasty, “Big Plan” Artist: Donell Mase, “Give Me Strength” Artist: Vanity Street, “Back Down” Artist: Donell Mase Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

Ladies and gentlemen, this is Combo No 5. Inspired by the first song that came to my head as I was finishing up my home repair. This week's workout will get you swinging. Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 5 exercises, 30 seconds, 2 sets Equipment: mat, bench or coffee table, pair of hand weights - Squat Jack - Pushup Row - Plank to Downward Dog - Dips with Marches - Leg Raise with Toe Touch Crunch Click here to watch video demos of each episode and subscribe to stay on top of the latest videos. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Razzatazz” Artist: Jules Gaia, “Let's Bounce" Artist: Jules Gaia, “Oh What a Whirl" Artist: Jules Gaia Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

Commitment on your part helps keep me accountable with staying committed on my part. This is how we do it.  Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! Workout: 6 exercises, 30 seconds, 2 sets Equipment: mat, wall - Push-ups with Shoulder Taps - Back Lunge with Rotation - Triceps Wall Press - Squat Jump with Rotation - Superman with Arm Angels - Bicycle Crunches Click here to watch video demos of each episode and subscribe to stay on top of the latest videos. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Do It Better” Artist: Adua Blaize, “French Party” Artist: Adua Blaize, “I Never Really Said It Out Loud” (Killrude Remix) Artist: Chasing Madison, “District Zero” Artist: Hallmore Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

It's only 2 exercises, but we're breaking them down and piecing them back together as we go.  Subscribe to the show Send comments to Shamrocksfit@gmail.com Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 6 exercises, 30 seconds, 2 sets Equipment: chair, pair of hand weights, mat- Squat with Overhead Press - Pushups - Lunge with Front Kick - Bent Over High Row - One Leg Chair Reach - Toe Touch Crunches Watch video demos of each episode at https://youtu.be/NAuT2G3mqm8 and subscribe to stay on top of the latest videos. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Let You Go” (Daxten Remix) Artist: Conditional, “The Beat Will Set You Free) Artist: Duckmaw, "Shut It Down" Artist: Catiso Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

It's only 2 exercises, but we're breaking them down and piecing them back together as we go.  Subscribe to the show Leave a comment or review Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 6 exercises; 20 seconds intervals; 3 Rounds. Equipment: mat - Burpee - Alligator Crawl Click here for a video of the exercises. Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “No Sleep ‘Till Breakfast” Artist: Mantell, “Come Alive” (Doug Sham Remix) Artist: LED Monster Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

It's all about accelerating your heart rate while staying down on the floor.  Subscribe to the show Leave a comment or review Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 6 exercises; 20 seconds intervals; 3 Rounds. Equipment: Gliders/furniture sliders/paper plates, mat/towel- Mountain Climbers- Plank Arm Extensions- Bicycles- Plank Jacks- Bridges- Prone Flutter Kicks Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Green Neon” Artist: Typekast, “The Sky” (Extended Version) Artist: Hailmore, “Booth Baby"  Artist: Mantell Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

The summer is here and the heat is scorching. I don't know where you live but I feel like Sarasota's having some wicked hot days. Rather than melting into your couch, we're going to beat this heat with a kickboxing workout. Subscribe to the show E-mail comments to shamrocksfit@gmail.comFollow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 5 exercises; 20 seconds intervals; 3 Rounds. Equipment: Jump Rope (optional) - Bob and Weave with Front Jabs- Back Lunge with Front Kicks- Jump ropes- Squat Cross Jab- Speed Bag Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Burning Effigy” Artist: Typekast, “Drill Bite” Artist: Typekast, “Population Zero" Artist: Typekast Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Today's multi-joint workout targets all areas of your body with a tap here and a tap there.  Subscribe to the show Leave a comment or review Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 5 exercises, each done for 30 seconds. 2 Rounds. Equipment: 12” box/coffee table/ottoman, hand weights, mat (optional) - Toe Tap Squats- Push-Up Shoulder Taps- Bridges with Marching- Bicep Curl to Shoulder Press- Skaters  Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “We're Dynamite” (Hallman Remix) Artist: Craig Reeve, “Astral Projection” (Extended Version) Artist: Hallmore, “The Sky” (Extended Version) Artist: Hallmore Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

It would be great if we could magically obtain six-pack abs. Unfortunately, we cannot, but we can work our abs to get there. However, not all abdominal exercises are created equal. This week, we go through the best floor exercises to tone up your core.  Subscribe to the show Leave a comment or review Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 6 exercises, each done for 30 seconds. 2 Rounds. Equipment: mat (optional) - Plank- Side Plank- Toe Touch Crunches- Bicycle Crunches - Swivels- Russian Twists  Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Busy People” Artist: SOOP, “Skyline” Artist: Catiso, “After Six” Artist: Ceen Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Inspired by a childhood beat, this workout hits the cardio and legs. Get ready to jump!  Subscribe to the show Leave a comment or review Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: 5 exercises, each done for 20 seconds. 3 Rounds. (Modification in parentheses) Equipment: mat (optional) - Sideways Line Jumps (Line Step Overs)- Tuck jumps (High Knee Steps)- Crisscross Jacks (Crisscross Step Jacks)- Cross Country Skiers (Reverse Lunges)- Scissor leg lifts  Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “You Light Me Up” Artist: Craig Reever, “You Give Me Feelings” Artist: House of Say Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Tempo training can be an effective way to increase intensity without increasing the resistance. We're going to slow things down today by sweating through a tempo workout. You don't need heavy weights to get strong.  Subscribe to the show Leave a comment or review Follow us on Instagram for bonus content @fitness_in_no_time Donate to help keep this podcast going! https://shamrocksfit.com/fitnessinnotime/ Workout: Tempo is a 10 count for each movement up and down. 8 exercises, 2 reps.Equipment: chair, hand weights, mat (optional) - Squat- Pushup- Stationary Lunge- Shoulder Press- Bent Over Reverse Fly- Dips- Biceps Curls- Crunches Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle HouseWorkout Music: “Tell Me” Artist: Basixx, “Sweat On Me” (Trice Remix) Artist: Tape Machines, “Let Me Drown” Artist: Deanz   Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Just a little bit of exercise is all you need to stay fit. With that being said, a little bit of everything is needed too. It's not only about strength, but cardio fitness is important as well. So this workout has a little bit of everything for you to stay fit in just a little bit of time. Subscribe below to the show and please leave a comment or review below.  Workout: 6 exercises, each done for 30 seconds for two rounds.Equipment: mat (optional) - Pushup with rotation- Squat with Side Leg Raise- Plank Knee Tucks- Shoulder Retraction with Overhead Press- Bridges- Toe Touch Crunch Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “You Give Me Feelings” Artist: House of Say,   Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

In preparation for this weekend's fireworks to celebrate our country's independence, I thought it would only be right to ignite our muscles and blast our cardio with a HIIT workout! You're working as hard as you can on this to obtain the benefits from this modality. Modify the exercises where needed and light up your body with this explosive workout!  Subscribe below to the show and please leave a comment or review below.  Workout: 5 exercises, each done for 30 seconds with a 20 second recovery for two rounds.Equipment: Hand weight (medicine ball, loaded backpack, toddler), mat (optional) - Squat with Overhead Press- Spider Pushup- Cross Country Skiers- Down, Down, Up, Up-Burpee Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle HouseWorkout Music: “Let You Go” (Daxten Remix) Artist: Conditional feat. Daxten  Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Don't think that today's workout is just child's play. Today, we tackle a full body workout with different modes of traveling. Don't worry, you don't have to go far. If you have kids, get them involved with this workout as well. Fitness isn't just for adults and who knows, you're children might inspire you to work harder.   Subscribe below to the show and please leave a comment or review below.  Workout: 5 exercises, each done for 30 seconds for two rounds.Equipment: None, but need an open area of 6 feet - Alligator Crawl- Bear Crawl- Tuck Jumps - Running in Place with Butt Kicks- Jumping Jacks Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Calabasas Cruise Control” Artist: Forever Sunset, “Lasers And Stuff” Artist Tigerblood Jewel, “Tightrope” (Instrumental Version) Artist: Wellmess  Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Throughout our day, we either perform pushing or pulling activities. Most of the time, we're doing more of one than the other. Today's episode focuses on balancing out your muscles by doing both push and pull movements to ensure that one muscle group is as strong as its opposite group. Subscribe and please leave a comment or review below.  Workout: 30 seconds, 1 setEquipment: hand weights, furniture sliders or paper plate, mat (optional)- Squats- Hamstring curl- Pushups- Bent Over High Row- Overhead Press- Prone Lat Pull- Glute Press- Mountain Climbers Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Shut It Down” & “Zanobi” Artist: Catiso, Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

The ABC's of fitness is as important as the ABC's of life. The ABC's stand for Agility, Balance, and Coordination. These three skills are essential in the sports scene, as well as in our daily lives. Give this workout a try to see if you've mastered your ABC's.  Subscribe below to the show. Also, take a moment to leave a comment or review below.  Workout: 3 different exercises that will work one or more skillsEquipment: chair, about 5 feet of clear area, mat (optional)- One leg chair reach- Chair Sit and Go- Quadripeds Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “Calabasas Cruise Control” Artist: Forever Sunset, “Lasers And Stuff” Artist Tigerblood Jewel, “Tightrope” (Instrumental Version) Artist: Wellmess  Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

In this episode, I lead you through a circuit of nine exercises for two rounds to increase cardio endurance. There is no stopping in between exercises so you're moving the entire time. You are allowed to rest whenever you need. Come back and repeat this episode when you just need to increase your heart rate.  Subscribe below to the show and please leave a comment or review below.  Workout: 15 second each, 2 roundsEquipment: mat (optional- Step in place- High Knees with Overhead Arm Raises- Jump Rope- Pulses with speed bag- Side Twists with speed bag reverse direction- Jump Rope- High Knees- Step in place- Mountain Climbers Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “I Wanna Be With You”(Killrude Remix) (Instrumental Version) Artist: Loving Caliber Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

This week I focus on your core muscles. What better way to work them than to give you a hardcore workout all done while in a plank? Don't back out just yet, modification are provided so all levels can do this workout. Click the following link for more tips on planks. https://shamrocksfit.com/videos/tutorials/ Subscribe to the show below and please leave a comment or review! Workout: Holding plank 30 seconds for each exerciseEquipment: none- Plank Hold- Shoulder Taps- Out-out-in-in- Arm Extensions- Leg Raises Intro/Outro music: “A Mistake” (Instrumental) Artist: Particle HouseExercise music: “Hear Me Calling” Artist: Spring Gang Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Today's episode I lead you through exercises that help improve posture and help you stand a little taller and sit a little straighter. As we age, our spine takes a toll as gravity compresses it down towards the ground. We can use our muscles in our back and neck to counter this downward pressure by engaging these muscles and hold our spine in place. You'll perform 2 sets of 5 exercises. Go to the following link for a video of this episode's exercises if they are new to you or you want to check your technique.  https://youtu.be/Ez7MhFk509I Subscribe below to the show and please leave a comment or review below.  Workout: 30 seconds, 2 roundsEquipment: hand weights - Good Morning- Bent Over Reverse Fly- W's- Chin Retraction- Bent Over High Rows Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle HouseWorkout Music: “It's Game On” (Instrumental Version) Artist: Roof Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

There's no reason why your legs can't be moving while you're at a desk or just standing around at home. In this episode I'll lead you through a mini circuit for your lower body. You can do this sitting or standing. Just be careful if you start doing this while driving.  Subscribe below and please take a moment to leave a comment or review. Workout: 15 seconds each exercise, 2 rounds Equipment: None - Step In Place - Heel Raises - Right Knee Raises - Left Knee Raises - Out-Out-In-In - Leg Curl Right - Leg Curl Left - Toe Lifts  Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House Workout Music: “The Beat Will Set You Free” Artist: Duckmaw Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Show Notes In my debut episode, I take it easy and help you destress during this hectic time and improve your lung strength through deep breathing. You may be thinking, “that's just ridiculous,” but I'm talking about using the muscles in our upper body to help you get the most out of each breath. In this episode, I lead you through a breathing exercise to work the muscles that are associated with deep breathing. Deep breathing has been shown to improve different areas of your health as well as strengthen muscles in your core. For more about today's episode go to: https://shamrocksfit.com/2020/03/30/breathe-better-using-deep-breathing/ Keep making time for fitness by subscribing to the podcast. Also, please rate the show and leave a review below! Intro/Outro music: “A Mistake” (Instrumental) Artist: Particle House Exercise music: used with permission from www.bensound.com “Spread Your Electro Wings” Need to catch up on an episode or want to make time for another workout? Find more episodes at https://shamrocksfit.com/fitnessinnotime/

Through my passion for training and presenting on the topic of fitness, I have helped many people get stronger, train longer, and live healthier.  One consistent barrier that people continually give when conversing with me about reaching their fitness or health goals is time. Time is something that is infinite, but we somehow have not enough of it. That's why I created this podcast to overcome this treacherous hurdle.  Every episode, I'm going to lead you through an exercise routine that's; under 15 minutes, can be done anywhere, and can be done with the stuff you have at home. The first few sets of episodes will go over basic exercise concepts that will build the foundation for future workouts. Technique is everything so don't skip out on these episodes. Subscribe and follow me as we fit fitness into your life in no time.  Intro/Outro music: “A Mistake” (Instrumental) Artist: Particle House