How To Do Muscle Minutes
In a nut-shell, Mosbe's Muscle Minutes Method entails "inserting" an exercise for 1 minute at a time, 4 times spread across your day, everyday - hence my company name, "Insert^Fitness".
Insert 1 minute doing an upper body exercise, 1 minute doing a mid body exercise, 1 minute doing a lower body exercise and 1 minute doing a second exercise for the body area of your choice (upper, mid or lower), but change-up the body area for that 4th minute from one day to the next. You can insert your Muscle Minutes in any order that you choose during your waking hours, so long as you include an exercise for a muscle from each of the 3 body areas: upper, mid and lower.
Upper Body refers to exercises that target the muscles of your arms (i.e., biceps, triceps, forearms), shoulders (i.e. front or lateral), chest, upper back, traps, lats and hands.
Mid Body refers to exercises that target your "core" muscles which includes your abs, obliques, mid back and lower back.
Lower Body refers to exercises that target the muscles of you buttocks, legs (i.e., quads, hamstrings, inner thighs, calves) and feet.
Spread your Muscle Minutes throughout your day rather than doing them all at once. This helps ensure that you can give each exercise maximum energy for that minute, which fulfills the "Intensity" requirement of the 3 foundational components for Muscle Minutes. Plus, spreading the 4 minutes out helps you interrupt sedentary periods of time during your day, if you have a job that involves prolonged sitting or standing.
Inserting 4 exercises for 1 minute each into your waking hours everyday fulfills the "Consistency" requirement of the 3 foundational components of Muscle Minutes.
The 3rd foundational component, "Form", requires that all exercises done are based on your specific fitness level and are properly performed. These two requirements serve to ensure that you get the most out of the exercise and you reduce your risk of injury.