Short and Effective

Muscle Group:

Total Body


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Hand Towel,

Mike Chang’s Full Body 10 Minute Workout:

Back in high school, I was about 5”6 and teetering on 180 pounds. Over consumption was a big issue for me, but what was even more difficult than that was finding the motivation to get out of myself and get moving. I’d played with the idea of buying different programs, signing up for personal trainers, and spending all this money to change the way I looked and felt, but I was making a conscious effort to ignore the only thing that matters when it comes to getting in shape: the work.

I started small: nothing more than a few beginner workouts, my body, and the pull up bar my mom got me for christmas. I wouldn’t have made it past the first week if those initial workouts weren’t REALLY compelling, and it started with some of the video’s from some guy named Mike Chang. After searching around Youtube and listening to a bunch of buff dudes just talk about the workouts they did, seeing mike actually moving was incredible refreshing. Mike’s beginner workouts that focused on what I still consider to be the principle foundations of a healthy body: push ups, squats, pull ups, and crunches.

I don’t say mean that in the sense that these are the ONLY things you should be doing, but strictly speaking, these are all the basic movements you need on land to develop formidable intermediate level fitness. After deciding to toughen up and commit to around 30 minutes a day with Mike, going through every workout with me on my laptop, I was hooked.

There are few things as powerful for the uninspired athlete as a trainer who will actually go through the workout with them as they do it themselves. That’s why guys like Tony Horton, Shaun T, and Mike are so successful! They put their money where their mouth is. So, in honor of THE FIRST TRAINER TO GET ME STARTED ON MY FITNESS JOURNEY, here’s one of his more inventive short workouts that takes those four basic movements we mentioned to some crazy and interesting places!

*Unfortunately, I couldn’t find Mike’s original video for this one, but you can try this workout giving each exercise a certain time constraint. In his videos, Mike urges beginners to give themselves ample time to recover. So if you’re new to the game, try 1 minute for each exercise, 30-60 seconds of rest in between.

If these numbers don’t really align with your fitness standard, feel free to mix it up! Add 15 seconds of work to each exercise, or add another round! However avoid deducting from your rest period. Unless you’re a pro, or under the supervision of someone who’s got a more professional background, it’s easy to get caught up in the intensity of something so seemingly simple. REST AS NEEDED BETWEEN SETS!

The Breakdown

4 rounds

(6 exercises)

Clock Push Ups (From “3” to “9”) 7 point push up rotation

Keeping your feet in one position, you do push ups in a set, rotating your torso in a circle around your feet. Aim for seven push ups

Towel Prone Pull Ups

While laying flat on your mat or the floor, extend your legs, bringing them off the ground. Assume a prone “Superman” position, with your arms fully extended in front of you, keeping the towel tight. With your eyes to the floor, simulate a pull up.

Dive-bomber Push-Ups

While it’s called by several different names, this push-up variation is an incredible way to evenly develop all of the rotator muscles

Prone Cobras

Jack Knifes/V-Ups


30 seconds rest after each round

Mike has spent most of the past decade using his personal journey through fitness to help people wake up and realize that you don’t really need a whole gym to get in shape. Recently, he’s shifted gears to a more corporate image, but the workouts are just as good today as they were then. Check out some of the other videos on his Youtube page for more great workouts!

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