The Only Five Exercises You Need

The Only Five Exercises You Need

Join Chadd as he discusses the only five exercises that you really need to improve your strength and fitness. Keep it simple! Comment below what your top five exercises are.

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Nuff Said

#fitness #navyseal #motivation

[geo]

At 71 here's my program. 2 days a week resistance training with weights. 2 days a week bodyweight training doing pullups, dips, air squats and then 30 minutes shadow boxing or heavy bag. Stay fit, age is not the barrier. Attitude is. Overcome it. Semper Fi.

[JDTBF]

1.) pull ups
2.) push-ups
3.) sit ups
4.) burpees
5.) squats ( weighted )
Recovery
( nutrition + stretching )

[RobnPhx]

And if you're older or just way out of shape, start off by walking a half-mile until you build up to these. Baby steps!

[charlo]

As a Retired Former Marine I agree 100% with these basic exercises. All you really need. And the demonstration of how to do these exercises properly is spot on.

[AdrianTregoning]

To anyone struggling with pushups or pullups pay attention: For pullups, do the eccentric part of the exercise. Get yourself up on a box with your chin above the bar, then unweight your feet and slowly lower yourself over a period of say 5 seconds. Then push yourself up with your feet only, and repeat. You'll get strong very quickly. Same with pushups. Slowly lower yourself over a period of 5 seconds then completely on the ground use your knees to get yourself into the plank position and repeat. Next step for pushups would be on your knees, followed by the real deal. You've got this!

[t-roy]

There might be some people watching that may think because he's not majorly jacked that he's not a fucking absolute unit. This man is a freak of nature and at the same time a great human.

[onceinanalbatross]

1) Pull-ups -- most important; hugely relevant to survival; hits a lot of major muscle groups. Frequency -- at least 30 pull-ups, 3 times, per week (3x is a minimum, or not a lot of improvement will be observed). Chin needs to go over the bar for the pull-up to count. Dead Hang helps build more strength (yes, it is harder).

2) Push-up -- functional movement; related to survival; hits a lot of major muscle groups. Frequency -- every single day; minimum of 50 per day; it is very easy to lose the gains that you make with these. Switch up the push-up variations as much as possible (throughout the day and workout).

3) Sit-up -- core strength is hugely important; need something to specifically target your core. Frequency -- same as pull-ups, about 3x per week; do more sit-ups per session than the other exercises that you do (b/c they are easier to do). (Arms crossed on your chest, and tap your elbows on your knees when you come up).

4) Burpee -- increases in heart rate and breathing; full-body exercise. Frequency -- minimum of once a week, and 100 burpees per week; you can also split this up into 2 sets of 50 reps.

5) Squat -- legs/lower body focus; recommends using weight (dumbbell/kettlebell/etc.) with it. Frequency -- 3 times per week, 30-50 reps per session (split up into sets if necessary). Make sure to switch up the form of the squat and all others mentioned to ensure that your body does not get too used to one form of the exercise.

*Cardio -- run, biking, etc. (not mentioned as part of the list, but brought up at least twice over the course of the video).

**Make sure to consume protein within an hour of your workout to ensure that muscles have something to rebuild with. This will maximize your gains and the benefits of the exercises just discussed.

[johneleasar]

Just did 100 burpees today. Yesterday 30 pull-ups because of this video. Stay strong!

[brianwilke]

At 62 the doc diagnosed me with diabetes as I had two consecutive A1C’s of over 7. He was going to just prescribe me the Metformin, but then asked me what my exercise routine was. I told him 30 minutes twice a week and walking 9 holes of golf once a week. He said that was not working, and recommended walking 10, 000 steps a day. He would forgo the prescription if in 3 months I could get my A1C down. It worked. I also changed my diet but not hugely; basically no more high surgery foods, less carbs, more fiber. I’ve been on that program for almost 4 years, lost over 50 pounds, and eventually got back to doing pushups, sit-ups, weighted leg excercises, and a modified pull-up. I put two by large hooks on the inside frame of my closet about 3/4 way up, and then put a pull up bar there. I do 35 of those 5 days a week. Since I had a knee replacement Running and squats are out, but this modified pull up seems to help quite a bit with the thighs too, although most of the burn is still in the biceps and forearm. Doing that I am also slowly getting to where I can do regular pull ups too, but not even close to 35. I can fit into the Army uniform I wore 35 years ago… check out my latest video!

[grannygunlife]

I'm 71 and I work out everyday! I do at least an hour of aerobics with an average of 135 -145 heartbeat and I get upwards of 165 - 170 with my HIIT programs. I also do strength training at least 2 days a week because keeping muscle at my age is so important. I also run on the woods trails. I try to do that a couple days a week, weather (and hunting season) permitting and I do at least 4-5 miles. Sometimes I'll run 13 minute miles and sometimes I'll slow it down to 17 or 18 and go longer - maybe 6-8 miles. I have osteoarthritis and have had both knees and 1 hip replaced so it's important for me to keep moving all the time -otherwise I'm stiff...

[SigmaMaleZ.]

1. Pull up
2. Burpees
3. Push ups
4. Squat
5. Lunges
Run!
Dumbbells and kettlebells...

[damariongentry]

Changing things for the better starts with you changing yourself mentally and physically.
People laugh at me when I tell them that it's the path to growing liberty.
Thanks for making the video.

[ttommyunger]

Very good. 
Dad was career AF and received an ultimatum from his unit C.O. "Lose weight or lose your commission. He did the Canadian AF 5BX program religiously. Got the weight off and retired Full Bird Colonel. His advice: do SOME physical activity EVERY DAY.
He's long gone, I'm in my 80's and the one hard lesson I have to live with: it's EVERY DAY now for sure. My body desperately wants to deteriorate and will, if I take a day or two off.

I do some at the gym, some at home, but something every day.

[harryv]

I totally agree.
Functional strength.
Functional fitness.
Keep it simple.
Get creative.
And move.
And lift.
And pull.
Much respect! 🤘🇺🇲🤘

[mamasharita]

I hate burpees!! So it's the one excersise I do alot. Great video. Thank you so
much💪💯

[TingTingalingy]

The strongest I ever felt was when I did body weight exercises. I can't explain though I was stronger than what I lifted weights.

[NoPcBsNews]

I’m almost 63 and have been working out religiously since the 7th grade. There was only maybe, 1 or 2 years in my 20’s that I didn’t. However I started noticing my health deteriorating so I thought, forget this and began again, never stopping. I tried that push up routine yesterday 12/25/23 and it felt amazing! I haven’t done pushups in many years because it has been less stress on my back doing just bench presses! Chadd, your suggestion of doing 5 push ups, rest 1 minute then do 5 more push ups, for a total of 10 sets will be added to my workout routine! Thank you! God Bless!

[MegaGuapo]

I'm 56, way out of shape and did this for the first time today. Didn't even attempt the burpees and cannot execute a full sit-up without restraining my legs. Love the simplicity and I felt like I had a great workout. Thank you Chadd.

[BrolyRajang]

1)surfing 🌊 heavy waves.
2) running
3) Pullups/ push-ups /dips /Variation Burpees
4)boxing
5)rest meditation

[DA-lprh]

One of my toughest workouts is bodyweight - called "500" - must finish each exercise before moving onto the next - track your progress by time to complete: #1. 100 each of Pulls Ups (usually sets); #2 100 dips; #3 100 sit ups and/or mix with hanging knee lifts; #4 Pushups - (ok to vary incline, decline, flat); #5 body weight squats