Get TOTAL Body Functional Strength With JUST 3 Moves?? My Minimalist Workout
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Continuing my series of top exercises, I decided to try a thought experiment and take this concept even further: what if you could only use THREE exercises to train the entire body?
I've seen other minimal workouts that aim to train the whole body in just three exercises. I guess the powerlifting big three could even be counted. But what if we're interested in comprehensive, total, functional performance?
Strength in every plane of motion. Mobility. Coordination. Strength endurance...
All that stuff.
Of course, sacrifices will have to be made. But as a thought experiment, I thought this could be fun. And seeing as most routines will still fall short of total performance... if you want something simple, this is a pretty good place to start.
The three I would use would not necessarily be my three favourite exercises - nor even exercises I would prescribe to others under normal circumstances. But, with the understanding that you can only use three moves, I've tried to pick three that I think offer the most well-rounded, total performance.
My strategy was to refer to my ATNSP hierarchy and work with a "top down" approach. Looking at skills and dynamic movements, rather than specific traits and attributes.
By choosing more dynamic movements - what I call chaos training in my book Adaptive Training - we get an umbrella effect for all those smaller traits and attributes. Sure, they're not being trained in a very intense manner... but I think it's not bad all things considered!
So, if you're looking for something really simple to get full body performance... this is the best I've got! I'd love to know what you'd pick.
I'd love to know what you guys would choose!
P.S. I forgot to mention a few extra things these three movements train. You get a tiny bit of hamstrings from the reverse-plank position seen in the bodyweight row. You also get anti-lateral flexion from the single-arm overhead press of the cross-body clean and press.
Oh, and note that these three exercises come from three different modalities of training: movement training, kettlebell training, and calisthenics!
So, there you go...
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You should have made it four excercises. "Functional Four", now there's a million dollar name.
I wash myself with a rag on a stick
Imagine seeing this guy lizard crawling in the woods, like some jacked Exorcist sequel
I gotta be honest. I'm a fat piece of sh*t BUT I'm changing that... you're videos inspire me even more.
I wouldn't really recommend it for most people but I've had training phases where I've only done bodyweight squats, pushups and pullups and still made gains in strength and hypertrophy
you could also call it lazy, or even efficient, but a minimalist set of exercises that cover as many groups as possible is exactly the thing for me. Especially with minimal equipment
Exercise 4: Carry 50l pound kettlebell into the woods to film videos.
this was exactly what my ADHD brain needed. Super effective and engaging, simple to remember, and so easy to build off of. Bioneer does it again.
im imagining lizard crawling at the gym
5 is the number. Everyone knows 5 is best. Call them the Fantastic 5. Oh' wait 6 is better. The Satisfactory 6. That is gold.
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This is definitely more what I'm talking about. So much of your program is so advanced I can't really implement what you teach, but taking Crawl, cross clean, and row as a place to start is both inexpensive and easily scaleable to people just getting started (who typically have weaker/less stabilized joints and muscles).
I actually have been getting back in shape with not 3 moves, but 3 ideas I guess.
Very nice and interesting. Thank you!
i had a list started but midway thru i realized its more important to organize your life so you're always moving, strengthening, mobilizing. If your lawn is what floats your boat, get a push mower instead of the powered one. Like hiking is one of my three - but do it like a kid would, do some jumping, height drops, mobilize your hips with some big step ups, yada yada. Crawling is great but its boring, and super hard; almost nobody is going to stick to a crawling regimen. For me handstands is on the list because they inspire me so much, I'm just a total addict. Top of anyone's list should be the thing you can be consistent with.
Can I just say, that through your videos I finally found a way of training that makes perfect sense to me AND is fun? All the natural movements, the holistic approach, being in nature/being able to do it there..
I am so happy to see your success on your channel! You deserve it!
I thought you were going to implement a sled pushing/pulling variation but all exercises were wonderful as integrated pieces of a whole! Another great video, Adam! 🤙