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.