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 🏆