Books / No. 10
Thirty minutes, three times a week, already planned.
If you are over fifty and still working, your problem is probably not knowledge. It is the calendar. This is a fixed half hour, five minutes of warm-up, twenty of work, five of cool-down, with every minute planned and joint-friendly ways to work hard without jumping.
$12
New · 31 pages · PDF · by Malik Powell
- A traffic-light check before every session, and a simple 1 to 10 effort scale
- Five starting checks and three levels: Foundation, Builder and Driver
- Three core sessions: Strength Intervals, Engine Intervals and a Mixed Circuit
- Twelve bodyweight moves with easier and harder versions, plus a hotel-room session
- Fitting it into a working week, travel weeks and a 10-minute minimum
- A twelve-week plan with easy weeks, a session log and a quick card to print
Buy the PDF, $12 All ten books
Instant PDF download through Payhip, paid securely by card. Launch offer: the first hundred readers get it at half price with code FLASH50 at checkout.
What is in it
31 pages, in the order you need them.
- 01Why thirty minutes worksWhat interval training is, what the guidelines say, and what it cannot do
- 02Getting startedThe traffic-light check, the effort scale, five checks and your level
- 03Designing your thirty minutesFive, twenty, five, and how to raise effort without jumping
- 04The three core sessionsStrength Intervals, Engine Intervals and the Mixed Circuit
- 05Bodyweight onlyTwelve moves, how to scale them, and a hotel-room session
- 06With a little equipmentBands, dumbbells, bikes, rowers and stairs
- 07Fitting it into a working weekTime slots, travel weeks, the 10-minute minimum
- 08Staying with it and the long gameTracking, food, pain rules and the twelve-week plan
A page from it
How it reads.
From Chapter One
Meetings run long, the commute eats the evening, and the hour-long workout you planned on Sunday never once survives Wednesday.
This book is built around a smaller promise that does survive Wednesday: three sessions a week, thirty minutes each, with the whole half hour already planned for you.
Fit in a Flash, Why Thirty Minutes WorksHonestly
Who this is for.
You are over fifty, still working, and an hour-long workout has never once survived your week
You want strength and conditioning in the same half hour, at home, in a gym or in a hotel room
You want hard training on joint-friendly terms, with no jumping required
And who it is not for.
You have a heart condition, uncontrolled blood pressure, recent surgery or a new injury and have not spoken to your doctor. Do that first
You want all-out bootcamp intervals. Nothing in this book asks for a 9 or 10 out of 10
Useful, not required
Kit that pairs with this book.
Links go to Amazon and a purchase through one pays me a small commission at no extra cost to you. It does not change what gets recommended.
Where this shows up
The free pages behind it.
Before you ask
Four questions.
How is this different from HIIT for the Over 50 Body?
HIIT for the Over 50 Body is the deeper guide to interval training after fifty. Fit in a Flash is the practical schedule for busy weeks: three fixed thirty-minute sessions that combine strength and intervals, and how to fit them around work and travel.
Do I need equipment?
No. Every session works with a chair, a wall, the floor and a timer. Bands and dumbbells are optional, and the book shows how to use them.
Is there any jumping?
No. Effort comes from speed, range, load, leverage and tempo, and the hardest intervals sit at 7 to 8 out of 10, never all-out.
Who wrote it?
Malik Powell, who writes The Over 50 Standard. He is not a doctor, physical therapist or certified coach, and the book says so on the first page.
Free printable
Start with the free standards card.
Eleven tests, four levels each, scored in one afternoon. Find your weakest test, get a half-price code for the book that fixes it, and hear first when the next book lands.
Free PDF through Payhip. Enter your email there and the card arrives straight away, with a few short emails on using it. Unsubscribe any time.
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