<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

• 64 Pull Ups (current split: 22-20-22)
  • 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)
• 64 Push Ups with handles (current split: 32-32)
• 64 Deep Split Squats alternating between sides with full rotation of upper body for gains in explosiveness (i.e., strength) and balance (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).