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PROGRAM MINIMUM effort compounded

If it’s important, do it everyday — BUT! If your going to do it everyday, do it with the intention of developing technical mastery & intense focus. Keep it short, simple & robust.


If there were a short list of Important-Enough Movements that we would encourage everyone to practice everyday, they would be:


The Pull-Up

The Double Kettlebell Front Squat

The Push-Up or Dip

The Kettlebell Swing

Sprint


Of course, there are other movements we could include in the Important-Enough List! However, this short list is really rudimentary (fundamental) movements everyone should master before progressing to more technical lifts.


Now, how do you piece together a workout using these lifts? Easy ... check it out.


PROGRAM MINIMUM - THE WORKOUT


The movements above are important-enough to do every day because they simply process the power to transform a persons general physical preparedness.


MINUTE 1 - PERFORM 2 DEAD HANG CHIN UPS

MINUTE 2 - PERFORM 4 DOUBLE KETTLEBELL FRONT SQUATS

MINUTE 3 - PERFORM 6 PUSH-UPS OR DIPS


COMPLETE 10 ROUNDS

EVERY MINUTE ON THE MINUTE COMPLETE 1 EXERCISE, BEFORE MOVING TO THE NEXT


REST 3 MINUTES AFTER COMPLETING PROGRAM MINIMUM


COMPLETE 3 SETS OF 10-15 REPS ON THE KETTLEBELL SWING

REST 90 SECONDS BETWEEN EACH SET


REST 3 MINUTES AFTER COMPLETING THE KETTLEBELL SWINGS


COMPLETE 3 SETS OF AIR BIKE SPRINTS: 10-15KCAL

REST 2-3 MINUTES BETWEEN EACH SET


The is it! Nothing fancy here ... just put in the work, go home and rest.

Do it again tomorrow.


COMPOUNDING EFFORT


Let’s say you practiced this workout for 21 days straight — you (Dear Lifter) would accumulate ...


420 CHIN UPS

840 FRONT SQUATS

1260 PUSHUPS

945 KETTLEBELL SWINGS

945 KCALS ON THE AIR BIKE


All in less than 10 hours of Total Work time. Do you see how it adds up?


Simplicity is the key. Choose a weight that demands concentration, focus intently & master the fundamentals. You do not need a lot of reps — you’ll be accumulating them over time should you decide to practice them everyday. You should, because they are important enough.


Program Minimum For The Win 🏆



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