Get rid of the leftover crap, focus on the meat of the workout, and get it over with in three minutes. Sounds good to me—but does it actually work?
It was a lazy morning on December 21, 2009. I was lying in bed, trying to motivate myself to take a jog around my Queens, New York neighborhood.
As usual, procrastination set in as excuses tossed around my head: "It's cold outside and I'll get pneumonia. I might step in dog poop. I don't feel like having a long conversation with the neighbor hanging out in the foyer."
I’m certainly not the gym type. I usually gain 10 pounds each winter and lose it again in the summer. During warmer months, I swim, bike, and run fairly regularly. The cold puts a crimp in my style, and I tend to blame Old Man Winter instead of myself.
As all of these reflections were running through my mind, something miraculous happened. WCBS2 News This Morning was on in the background. The chatter was low—just loud enough to m
All of a sudden, I snapped out of my daze when news anchors Kate Sullivan and Maurice DuBois started bantering about "The 90 Second Fitness Solution."
As someone who hates the gym, the comment immediately piqued my interest. Like a guard dog aroused by a knock on the door, I grabbed the remote and turned up the volume.
Sullivan and DuBois spoke of a miracle workout that took only 90 seconds t
Damn, I thought. If I can't do that, then I'm a real fat ass!
As a skeptic by nature, I was far from convinced, but they had me for the segment. Sullivan highlighted a book called The 90 Second Fitness Solution by New York City trainer Pete Cerqua.
Cerqua was in the studio to discuss the routine, while goofy weather anchor John Elliott demonstrated the exercises.
The routine actually consists of two 90-second exercises, performed for a total of three minutes each day. Cerqua explained that the workout was effective because it enables you to "remove momentum, or all the motions that you don't need, and keep what you do need."
So far, so good. Focus on the meat of the workout and get it done in three minutes. Sounds like a plan!
First, Cerqua instructed Elliott to assume a pushup or "plank" position. Cerqua reasoned that anyone can do the workout, even if they can't manage a full pushup.
From there, it's pretty straightforward: hold the pushup position for a total of 90 seconds using a stopwatch for the countdown.
As Elliott assumed the position, Cerqua enthusiastically lectured: "Don't move, that's the key! Not moving works pretty much every muscle in your body. Triceps, shoulders, chest, back, glutes, hamstrings, abdominals—everybody feels this in their abs the next day."
After about 10 seconds, Elliott seemed to be struggling and stopped so they could move on to the next movement. I was skeptical but excited. Cerqua was in great shape—could I look that ripped with just three minutes of exercise a day?
The second part of the workout is essentially a static squat. Forget traditional squats with fast reps all the way to the floor; Cerqua’s version calls for a long, drawn-out isometric hold.
Elliott was told to squat down a bit and hold for 10 seconds, drop another inch for 10 more seconds, and repeat until completing the full cycle down and back up. Cerqua recommends five steps down and four steps up for a total of 90 seconds.
Seeing this, I thought, This looks pretty damn easy, but how is three minutes ever going to get me toned?
Well, here is a rundown of my progress.
I've been following The 90 Second Fitness Solution every day since December 21, 2009. Not to burst anyone's bubble, but this miracle workout is much harder than it sounds!
Although I did fine with the squats, holding a 90-second plank was brutal at first. After about 40 seconds, my arms were quivering like a cheap piece of Chinese spaghetti, and by 50 seconds, I would collapse.
Rather than beat myself up for failing to complete the full 90 seconds, I decided to adapt.
I kept the squat portion at the full 90 seconds and capped the plank at 40 seconds. After about two months, holding the plank for 40 seconds became completely comfortable.
Seeing clear progress, I kicked it up to 45 seconds. I'm still at 45 seconds, and it's steadily improving. Maybe in another month, I'll bump it up to 50 seconds.
Sometimes, if I really want to feel dedicated, I'll repeat the whole routine once in the morning and once before bed.
In the six months since starting The 90 Second Fitness Solution, I've noticed tangible results. My legs are much more toned and defined, my thighs are leaner, and the muscle definition is noticeable.
I can say the same for my arms. While I'm clearly no Arnold Schwarzenegger yet, my arms are more cut than they have ever been.
My main disappointment is that the routine hasn't done much for my abs. Most of my excess body fat is in my stomach area, which is the main spot I want to improve.
Cerqua claims the workout benefits all major muscle groups, and I don't disagree—I can certainly feel my core straining during the hold. However, I don't think this 3-minute routine alone is going to trim the waistline.
Maybe Cerqua needs to invent a dedicated 90-second stomach workout to complement the main routine?
Overall, I'm pleased with The 90 Second Fitness Solution and glad I stuck with it. It beats doing nothing, and while the results take time, there's nothing wrong with slowly getting diesel—90 seconds at a time!
