Fitness In No Time Doug Sham

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/







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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/fitness-in-no-time-podcast/

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/fitness-in-no-time-podcast/

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.



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Workout: 15 seconds, 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/fitness-in-no-time-podcast/

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/fitness-in-no-time-podcast/

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 10 minutes, can be done anywhere, and can be done with the stuff you have at home. 







Subscribe and follow me as we fit fitness into your life in no time. 







Intro/Outro music: “A Mistake” (Instrumental) Artist: Particle House