28-Days-to-Lean Meal Plan

With a structured plan and unwavering discipline, one can achieve significant leanness in just 28 days.

Read article: Santana Garrett is an avid weightlifter who maintains a home gym in her garage, but when time is limited, an efficient full-body circuit allows this professional wrestler to maintain rigorous physical control.

“The workout I’m sharing is a total-body, ‘do-anywhere’ routine suitable for all fitness levels, with modifications to adjust intensity upward or downward,” Garrett tells Muscle & Fitness (M&F). “It’s ideal for sustaining physical activity and cognitive acuity, even with a busy schedule or while traveling.”

In fact, all you require is approximately 10 minutes, a mat, and the motivation to engage in vigorous activity. Here’s how to implement it yourself.

To complete the circuit, perform each of the 9 exercises for 40 seconds, followed by a 20-second rest period.

After this 9 minutes of exercise, Garrett recommends a 1-minute (or longer) cooldown, incorporating movements such as the forward fold stretch, shoulder rolls, and hip flexor stretches.

“For me, longevity in both wrestling and life hinges on consistency—even when only a brief workout is feasible,” says the in-demand professional wrestler, who also co-owns Quicksilver Scientific, a health, wellness, and agency services company. Garrett notes the circuit can be adjusted based on an individual’s fitness level.

For example, beginners may reduce the working time per exercise by half, while more experienced individuals can double the number of rounds to extend the workout to 20 minutes. Regardless, the movements are engineered to engage the entire body, promoting muscle growth, enhancing posture and mobility, and boosting calorie expenditure by elevating heart rate.

For recovery, Garrett integrates sauna sessions, red light therapy, and the Pulse PEMF machine into her routine. “All of these practices support my year-round mental and physical resilience,” explains the accomplished grappler. Regarding nutrition, the inspirational athlete expresses a desire to eventually visit schools and educate young people on the importance of healthy eating, emphasizing a balanced approach.

Garrett admits she lacked awareness of ultra-processed foods during her childhood and only recognized the importance of moderating intake of items like sugary cereals and soda in adulthood. “I didn’t have that knowledge as a child, and I want to connect that to my personal journey of pursuing a career as a professional athlete,” she enthuses.

To watch Santana Garrett compete, stream events on Pluto TV or the official WOW Superheroes YouTube channel.

To follow Santana Garrett on Instagram, click here.