The method that Jones proposed to the world was to start exercising with your larger muscle groups first and work your way back, set by set, to the smaller ones, doing one to two sets 8-12 reps per set. Viola-your done. If you were to sum up his overall theory in a few words, it would be less is more. If this sounds good to you…read on.

Full Body Training

His years of research proved to him that the human body operates best as a whole. Therefore he felt that it should be trained and rested as a whole.

The purpose of the progression from larger to smaller muscles was fairly simple. Larger muscles tend to stimulate a direct effect on the bodies smaller ones. After training the legs, back, chest the smaller muscles like biceps and triceps wouldn’t require as much stimulus. This cuts the workout time, and the total amount of sets required.

In this article (part 1 of a 3-part series), you will find a program that will do something similar to what Arthur Jones promised when he developed the Nautilus principles, give you a quick but effective workout.

If you are interested in a routine that can be done at home, will take twenty minutes or less with the promise of lean defined muscles then consider reading on.

I will help you develop an in home circuit type workout, with little or no weights, that you can complete in 20 minutes or less. This is not about squatting 400 pounds or benching for a personal best. The goal here is simple: to keep you at home and kick your butt.

Begin With The Basics

For the “Basic Program” start with one set per exercise for 10 reps per set, once a week, do this for about 4-6 weeks. When you feel you are ready to move on add one set and an additional day of training. Also you can begin to add some additional resistance with your partners assistance. Rest sixty to ninety seconds between sets.

For Advanced Trainers

If you are more adventuresome and really want to pump up the volume try the “Advanced Program.” This can be done by slowing your reps down to a snails pace. Count the negative (eccentric) and the positive (concentric) phase of each rep. The negative will last a total of 5 seconds, and the positive will be the same with no rest between. Your rest time will be about thirty seconds between sets, and you will do the circuit three times per week. It will be best if it is done every other day to provide the body enough rest between workouts.

Either way focus on the muscle that is being worked and at all costs avoid using momentum, this will only lessen the overall effect of the program.

Lower Body: Quads

Body Squats: Start by placing your feet shoulder width apart and your feet will be at a 30-degree angle outward. Put your hands on your hips or extend your arms straight directly in front of you. Slowly lower yourself until your gluts touch your calves. (If you can’t accomplish this range of motion go to the point where you feel as if your heels are lifting off the ground.) Then simply return to the start position. Have your partner provide resistance by pushing down on your shoulders during both the positive and negative portion of the movement.

Follow this set immediately with a set of half squats. This will be accomplished by simply limiting your range of motion to the point that you are half way to the full squat. This will ensure that the larger muscles of your quadriceps are pushed to punishing proportions.

Split Squats: Extend one leg in front of the other approximately the length of your walking stride and the other leg will be bent at the knee almost touching the floor. Now jump up and change leg positions using your arms to propel your body in the air as high as possible.

These will challenge the larger muscles of your quads, hamstrings and gluts to a new degree because the central nervous system will recruit and stimulate as many muscle cells as possible in the shortest period of time. This will enable you to exert force in the trained muscle group faster than traditional resistance training might. The advantage would manifest itself should you need to move suddenly for any unforeseen reason.

Lower Body: Hamstrings

Prone Leg Curls: This would be a great time to have a partner. After you are positioned on the floor in the prone position have your partner place a towel around the front your ankles to provide resistance. At this point your partner will provide enough resistance for you to be able to finish 12-15 repetitions. This will take some communication. Be square to talk and let him or her know exactly how much resistance to provide. The goal is not to drag you across the front room by your ankles, but to mimic the resistance provided by machines in gyms. Try to keep spinal alignment by keeping your head facing the floor and keep your feet in a normal position. Similar to the 90-degree and that happens when you stand; most likely this will be the most comfortable and functionally correct angle. Doing this will place the majority of the emphasis on the hamstring muscles and less of your time will be spent worrying about if your feet are facing the right way.

Harrup Hamstrings: (Don’t ask why they are called harrup, maybe it was the guy’s name who invented them, but names aside these work!) You’ll need a broomstick and a partner here. Drop to your knees and remain upright while your partner holds the back of your ankles. Your partners job is to hold you steady so your feet don’t come off the floor. Grab the broomstick and hold it at arms length in front of you with one end on the floor and the other pointing to the ceiling. The purpose of the broomstick is to provide an object for self-spotting during this challenging exercise. Use it to the degree that you need it. With your partner holding your feet, (behind your ankles) firmly and slowly lower your upper body towards the floor. The broomstick should keep you from falling face first into the carpet. At this point your hamstrings will kick in to hold you up. Most likely you will only go to the point that your upper body is at about half way to the floor. Now using your hamstrings (and as little of the broomstick as possible) raise your body back to the upright position. We recommend these to the more adventuresome trainees.

(To be continued…)

Clark Bartram has earned his reputation as “America’s Most Trusted Fitness Professional.” In everything he does, Clark gives 100% of his time and energy to help men and women make the commitment to live better, healthier lives. As a personal trainer, writer, professional fitness model, supplement company owner, and television personality Clark has inspired millions of people around the world to recognize the benefits of physical activity and good nutrition. The all-new Clark Bartram-line of exercise equipment is Clark’s latest achievement in an award-winning career that spans nearly 20 years.

You can reach Clark by email at clark@clarkbartram.com or on the web at www.clarkbartram.com.

Editor’s Note: To read more about Clark Bartram, order Fit Over 40: Role Models For Excellence At Any Age today!