Transform Your Life with this Minimal Training Routine (Science Based)

This workout is perfect regardless of your ability or fitness. Scale to suit your goals!
INSTAGRAM: @TheBodyweightWarrior

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:

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!

[bryguy]

Here is the condensed Workout for those who need it
Aerobic 10-20 mins
-i.e walking, running, tempo running
Strength 2-3 exercises
-2-3 sets of 6-10 reps
-i.e. Pullups, pushups, rows, ATG split squats, hinge/RDL, pistol squats (scale to the desired difficulty)
Flexibility 1-3 exercises
-2-3 sets 20-30s
-i.e. lunges, side squats, hip-openers, shoulder stretches
Breathing 5-10 mins
-i.e. Mindfulness, breathe in for 3s hold for 5s while walking
Total Time- 40-60 minutes

Can't wait to try this, props to Tom for this awesome routine!

[Siva_avis]

Many fitness influencers fail to address something (Normal people cannot spend lot of time in the gym/working out) and get stuck on the nitty gritty details. This often overwhelms people like me.

But to recognize and go further to create a specific routine that can suit even the most busiest guy in the world + Motivating people that it is not so hard as people make it to be = That my friend is specctacular. This channel has been a delight to watch. Please keep doing what you do. You really do help us become better!

[chikara]

You're really the man, with your chilled approach and attitude towards fitness as lifestyle and not as means to punish or change something wrong in you, you managed to make me enjoy it since before COVID. Thanks Tom, keep going, you've been the reason for many to start enjoying movement again.

[Yoakemaee]

Holy the quality of this video is amazing. Happy to see you back.

[IvanGrande]

Your channel has arguably been in my top 3 most valuable channels over the past 3-4 years. Much love.

[danceofthedragonbydavidlee]

This is a great video Tom. I'm 75 and have been doing a couple of hours of qigong, and yoga every day for at least the last 10 years since my career ended. I've recently started jumping rope again and doing regular strength training because I was starting to feel like I was losing my edge and now I'm trying to manage the time to fit everything in. The time management is important because the older you get, the more challenging it is to recover. Thanks for the research and the inspiration.

[TimBelchamber]

You've absolutely smashed this video! Great value & pace! 🎥

[yamsm]

This is one of the most incredible videos I've seen why doesn't it have millions of views!? It helped me so much Tom❤ thank you!

[safa]

Thanks for easy breakdown, and great visuals and editing!

[SocerGG]

In all my years surfing the fitness space I've come across a lot of great content but my goodness this is next level... To see this level of quality in every aspect of the video from the visual to the information is just absolutely brilliant! You've outdone yourself Tom...

Love from Lithuania <3

[michaelclarke]

I am recovering from an ACL surgery, so this is perfect. Thank you for sharing the knowledge.

[fitat]

I agree with you 100%! I have been doing this for a couple of years. I am 49 with 2 teenagers and a full time job and also their taxi on the weekends. It’s hard to find time. I got a beagle 2 years ago and promised to walk her every morning before work. At first I dreaded getting up half an hour earlier but now I love it. It’s a great way to start your day. Then I just do 6 body weight exercises 3 times per week and 5-10 mins stretching each night before bed. I also do deep squat for my stretches. It’s a great lower body and lower back stretch. It definitely compounds over time. If you add in intermittent fasting as I did I am still ripped at 49👍
Also great filming quality!

[trainingwood]

Amazing video Tom you really reached some new heights in your journey and I really admire all the wisdom that came with it.

[Nikua]

A good day when you post, Brother. God bless and keep you and yours. Your information is both helpful and transformative. I am a chunk working on it. Your guidance and demeanor are very helpful. Keep up the good work!

[alejandrobanuett]

your videos help me regain lost motivation. Thank you and coach molly for the great content!!!!

[hamzajaved]

Great video, also completely agree with the message. We can make big improvements from training just a few sets a week, if we stay consistent with it. Small changes lead to big results over time!

[MrDmitryever]

this is top notch production my man! keep it up!

[dlr]

Big fan of your workouts especially the follow alongs. Looking forward to more. Hope you can add core workouts too ❤

[Pushups__Pullups]

AWESOME video—great evidence-based content, great vibe. LOVED the outdoor locations. Covers all the bases! I will be sharing this one with many people. Thank you, Tom!

[Matt_Alaric]

This whole video has a very zen feeling to it.