Tom Merrick | Transform Your Life with this Minimal Training Routine (Science Based) @BodyweightWarrior | Uploaded October 2023 | Updated October 2024, 10 minutes ago.
This workout is perfect regardless of your ability or fitness. Scale to suit your goals!
TRY MY WORKOUTS: bodyweightwarrior.co.uk/app
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
SHOP: bodyweightwarrior.co.uk/shop
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
FULL EXAMPLE WORKOUTS HERE: bodyweightwarrior.co.uk/blog/minimalist-daily-workout
20 MINUTE EXAMPLE WORKOUT: youtu.be/Ryp76XfcR-k
This routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:
Getting outdoors in nature, Increasing daily acitivty and step count, Training aerobic energy system, Getting stronger and building muscle, Improving range of motion, Breath work and mindfullness
Second, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.
Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.
References:
ncbi.nlm.nih.gov/pmc/articles/PMC8125471
thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext
jacc.org/doi/10.1016/j.jacc.2014.05.026
pubmed.ncbi.nlm.nih.gov/25082581
pubmed.ncbi.nlm.nih.gov/29425700
bjsm.bmj.com/content/57/18/1211#F3
pubmed.ncbi.nlm.nih.gov/29506306
ncbi.nlm.nih.gov/pmc/articles/PMC6137615
TIMESTAMPS:
0:00 No Gym, No Time, No Problem
0:20 Why Nature Is The Best Gym
0:45 Why You Should Increase Your Aerobic Capacity
1:55 How To Get Strong With Minimal Effective Dose
3:19 Try These Example Micro Strength Sessions
3:38 Improve Flexibility To Move Better
4:09 What Does Minimal Flexibility Look Like?
4:29 Use Breathing To Move and Meditate
5:01 How To Apply The Routine
5:38 Let Me Know Your Approach!
This workout is perfect regardless of your ability or fitness. Scale to suit your goals!
TRY MY WORKOUTS: bodyweightwarrior.co.uk/app
MONTHLY NEWSLETTER: bodyweightwarrior.co.uk/newsletter
SHOP: bodyweightwarrior.co.uk/shop
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
FULL EXAMPLE WORKOUTS HERE: bodyweightwarrior.co.uk/blog/minimalist-daily-workout
20 MINUTE EXAMPLE WORKOUT: youtu.be/Ryp76XfcR-k
This routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:
Getting outdoors in nature, Increasing daily acitivty and step count, Training aerobic energy system, Getting stronger and building muscle, Improving range of motion, Breath work and mindfullness
Second, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.
Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.
References:
ncbi.nlm.nih.gov/pmc/articles/PMC8125471
thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext
jacc.org/doi/10.1016/j.jacc.2014.05.026
pubmed.ncbi.nlm.nih.gov/25082581
pubmed.ncbi.nlm.nih.gov/29425700
bjsm.bmj.com/content/57/18/1211#F3
pubmed.ncbi.nlm.nih.gov/29506306
ncbi.nlm.nih.gov/pmc/articles/PMC6137615
TIMESTAMPS:
0:00 No Gym, No Time, No Problem
0:20 Why Nature Is The Best Gym
0:45 Why You Should Increase Your Aerobic Capacity
1:55 How To Get Strong With Minimal Effective Dose
3:19 Try These Example Micro Strength Sessions
3:38 Improve Flexibility To Move Better
4:09 What Does Minimal Flexibility Look Like?
4:29 Use Breathing To Move and Meditate
5:01 How To Apply The Routine
5:38 Let Me Know Your Approach!
