<aside> 🎯 Goal: Daily minimum effective dose resistance exercises for activation and maintenance, targeting large muscles with multi-joint compound movements leaving no room for excuses due to time or equipment/environment constraints.

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Duration: ≤ 15 minutes

Format

• All exercises are strength and stretch combos
  • dead hang, deep squat variant, chest stretch due to handles
• Enough intensity to stimulate a response while ensuring resolution within 24 hours (i.e., recovery) for next workout
• +1 repetition per month
  • [ ] Consider instead of monthly rep increase, switch to weight increase. Travel version: backpack with water bottles i.e., still super portable.
• ♟️ Guidelines (Strategy - How)

Exercises as a circuit

• 56 Pull Ups (current split: 25-20-11)
  • Until failure, then switch exercise ("super set/circuit” style).
  • Final set of remaining reps as chin-ups with tucked/rolled-in knees (i.e., maximal pelvic tilt) to train lower abs while minimally activating hip flexor (to reduce “swayback”).
  • If no pull-up bar is available do body-rows using
    • a sturdy(!) table,
    • towel combined with a door (be careful: ensure the door opens away from you to avoid accidents!), or
    • standing rows with a resistance band tucked below your feet.
  • If no table, door, towel or resistance band is available: Supermans (e.g., on the bed or floor)
• 56 Push Ups with handles (current split: 30-26)
• 56 Deep Split Squats alternating between sides with full rotation for gains in explosiveness (i.e., strength) and balance (via rotation) ****(all reps in one set)

Alternatives

Relevant in case of injury, sickness, over-training,… and to avoid excuses.

• Worlds Greatest Stretch
• Dead hang until failure
• Foam Rolling
• 1 Seven-Minute workout
• 50 Light Kettlebell Swings

Results in 7 sets per large muscle group (legs, pull, push) per week, which seems to be sufficient and highly efficient for hypertrophy and strength gains (see tables below).