My TOP 10 Exercises for TOTAL Fitness & Performance - Only Moves You Need??

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  • Опубликовано: 23 дек 2024

Комментарии • 441

  • @TheBioneer
    @TheBioneer  Год назад +38

    Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

    • @showman139
      @showman139 Год назад +2

      Can you look into yoga? It would be helpful if you have any insight.

    • @blackthornep8115
      @blackthornep8115 Год назад

      Hello Adam, I recently purchased your SF 2.0 and don't have access to it. I've sent an email and FB messaged you for a fix!

    • @mindlessgenius708
      @mindlessgenius708 Год назад

      Hey mate can you do talk about astaxanthin🤔

  • @krzysztofzpucka7220
    @krzysztofzpucka7220 Год назад +837

    00:02 Warm-up
    01:29 Push-ups
    02:56 Pull-ups
    04:20 Bodyweight rows
    05:32 Dips
    06:49 Handstands
    08:16 Sissy squats
    09:10 Cossack squats
    10:21 Kettlebell swing
    11:44 Cross-body kettlebell swing
    13:12 Hollow-body hold
    14:17 Running

  • @joatanpereira4272
    @joatanpereira4272 Год назад +35

    My top 10:
    1- hill sprints
    2- sandbag lifting
    3- farmer's walk
    4- pull ups
    5- handstand
    6- military press
    7- Turkish get up
    8- macebell swinging
    9- push ups
    10- Nordic curls

    • @MarceloGameiro12
      @MarceloGameiro12 9 месяцев назад

      All you need to have real dtrenght endurance and build good muscle size!

    • @ayasolaris4971
      @ayasolaris4971 5 месяцев назад +1

      where leg day 💀

    • @scientistmilorad9735
      @scientistmilorad9735 3 дня назад

      ​@@ayasolaris4971 tell me you never done an uphill sprint without telling me ☠️

  • @thelaitas
    @thelaitas Год назад +271

    If you google definition of powerful, you'll see a picture of Bioneer's core

    • @KR-oo2wx
      @KR-oo2wx Год назад +3

      You 🌈

    • @ernestodominguezescobar669
      @ernestodominguezescobar669 Год назад +2

      ​@@KR-oo2wx😂

    • @Uuyrijies1123
      @Uuyrijies1123 Год назад +14

      @@KR-oo2wx
      It’s not gay to appreciate a man’s physique.

    • @TattoosAndGin
      @TattoosAndGin Год назад +8

      I look at this guy, who is half my age, and I think, “I wasn’t then, but I will NOW.” I copy what successful people do, I feel no shame in that.

    • @SonOfAsgard
      @SonOfAsgard Год назад

      The proper tearm is cum gutters🤣
      Fam out hear with gutters for days

  • @funwithmadness
    @funwithmadness Год назад +152

    With regard to your inclusion of running in this list, as someone whose primary form of exercise is running, I'd like to tell folks that they don't need to run for hundreds of miles (or even kilometers). You get a lot of cardio benefit from just a few miles a few times a week. I know a lot of people think that they need to run super long distances and so they don't do it at all. The reality is, they don't need to train like they are doing a marathon.

    • @TheBioneer
      @TheBioneer  Год назад +36

      Strong agree!

    • @davidwatts5398
      @davidwatts5398 Год назад +2

      Totally agree!!

    • @RoughGalaxyYT
      @RoughGalaxyYT Год назад +1

      what would you say to someone who can't afford barefoot shoes and can't really run? It feels like walking isn't enough to get the results but running is too much (really jogging more than running)

    • @davidszachno2782
      @davidszachno2782 Год назад +9

      I one hour hike in the woods is massively beneficial in so many ways… add a loaded rucksack and it’s a decent workout

    • @n3v3r1s4
      @n3v3r1s4 Год назад +9

      I mostly like to climb, so I do that, but I go running once a week (6,5ish km, takes 40-45ish minutes) and I cannot overstate the difference it makes for my general cardiovascular system (no stairs scare me!). I look at people around me in mid-30's and honestly, just doing it once a week compared to not doing it at all is a world of difference.

  • @d.kirankumarpatro4877
    @d.kirankumarpatro4877 Год назад +14

    Honestly I have kinda been feeling down lately.
    Its been 8 months into the fitness journey and Im just not feeling it in the gym. The exercises I loved doing when I first started out just don't feel good anymore.
    The progress seems to have stagnated.
    And hence I have come to the realisation that I should go back to the basics. Pushups pullups dips and all that.
    I am also trying to learn the handstand. And finally decided to ask my parents to buy me a pair of rings. Calisthenics is where my heart's at and im not giving up.
    Thannks bioneer I have binge been watching your videos lately and they have been a great help.
    I guess this what it feels like to enter the intermediate stage huh.

  • @awesomecraftstudio
    @awesomecraftstudio Год назад +31

    This is the most correct video on RUclips Fitness

  • @Strengthside
    @Strengthside Год назад +142

    Very nice list man! Mine would be extremely similar!

    • @TheBioneer
      @TheBioneer  Год назад +20

      Thanks man! Great minds! 💪🏻💪🏻

    • @kylereece1979
      @kylereece1979 Год назад +30

      @@TheBioneer Absolutely looking and hoping for the fitness multiverse to open via an encounter between The Bioneer and Strength Side! A video of you lads training, animal flowing and chatting all things good fitness would be superb.

  • @FungiHealthCoach
    @FungiHealthCoach Год назад +32

    The fact that you don’t have millions of subscribers is a crime against humanity. The information you provide is fantastic and exactly what everyone needs to be learning and putting into practice. Keep up the life saving work!

  • @taolinnegar9961
    @taolinnegar9961 Год назад +6

    (The Bioneer ) Big fan from South Africa I was a Judo Coach for 5 years & 12 of experience in compete in Judo!!! Your the best online coach ever !!! I use all your exercises in my workouts 90 minutes x 4 days a week...

  • @TheRockinPunk
    @TheRockinPunk Год назад +24

    I love that you mentioned climbing! Something I've noticed is that a lot of the advice you commonly hear about climbing is aimed at climbing in the most efficient manner possible, particular with regards to the upper body. This makes sense if your goal is to crush the hardest problems possible, but if your main goal is to build general strength then sometimes it can be beneficial to deliberately climb in an inefficient way - pulling hard with the arms, relying less on feet or even not using your feet at all. Which is to say there's no right or wrong way to climb, depending on your goals.

  • @AP-cb1co
    @AP-cb1co День назад

    “You have to ask yourself “the best for what?’” This fella’s content always gets my respect.

  • @ajcschmidt
    @ajcschmidt Год назад +4

    Thanks! You’re the top fitness guy on YT in my books 👍🌞👍

    • @TheBioneer
      @TheBioneer  Год назад

      Thank you so much! For the tip and for the vote of confidence 😁😁

  • @ethanpan
    @ethanpan Год назад

    My top 10:
    1. Pull up (weighted or reps for any pulling related strength)
    2. Running (cardiovascular, VO2 max, endurance, tendon strength, longevity)
    3. Horizontal push variation (chest, triceps and shoulders)
    4. Hollow body hold (core conditioning)
    5. Deadlift (posterior chain, basically everything)
    6. Barbell back squat (staple for leg strength/power)
    7. Handstand press or vertical push variation (shoulders strength and mobility, balance and compression)
    8. Lunge variation (muscular endurance for legs, lower body mobility, balance)
    9. Row variation BW or barbell (upper back and lats)
    10. Swimming (lungs, full body endurance, shoulder mobility, power)
    Hopefully this covers most dimensions of fitness, I didn’t include flexibility because it is less related to performance than the exercises above, but I still highly recommend incorporating flexibility into your training.

  • @Freeworldarchitect
    @Freeworldarchitect Год назад +7

    The bloke 7:28 stumbling across the Bioneer in wild while out strollin with his dawg!
    His stance when watching him says it all!!!
    ….
    Well would you look at that lovely day for a handstand innit!?!? 😂

  • @LetholdusKaspyr
    @LetholdusKaspyr Год назад +13

    I've been hearing a lot about the benefits of sprinting, as opposed to long slow distance. Supposed to drop visceral fat like nothing else, encourage coordination and muscle development, and generally help you feel athletic, as well as being much more fun and cool than long slow distance. I've taken it up myself, though I'm a beginner and it tears me up.

    • @HumanAki
      @HumanAki Год назад +3

      Sprinting (50 meters) is better than longer distances (800 meters+) for a bunch of reasons, but like Adam says, it all depends on the goal.
      Do both, they're awesome! But if I had to pick one, sprinting has the better athletic carry-over and the physical benefits are also top-notch!

  • @bobnewkirk7003
    @bobnewkirk7003 Год назад +139

    I went on a run for the first time in 5 years the other day and despite hitting the gym hard the past couple years I was completely destroyed for two days; my knees literally wobbled as I walked. Building Movement skills into a resistance training program cant be overlooked as no amount of Squats are going to prepare you for running or jumping.

    • @guymontag2948
      @guymontag2948 Год назад +35

      To be fair, the opposite is true as well. Being in good running form won't prepare you for resistance training, either. That's the beauty of cross-training.

    • @alxdava2004
      @alxdava2004 Год назад +5

      Go for sprints, not jogging. Jogging is stupid. A few sets, 3-6, with sprints full speed until fail. Walk between sets until your heart is coming down to a normal pace

    • @johncarroll772
      @johncarroll772 Год назад +9

      Run on grass , try and avoid tarmac.

    • @stevepace-first8617
      @stevepace-first8617 Год назад +25

      @@alxdava2004 No, heart rate zone 2 has great benefits. jogging is smart. sprinting too. both.

    • @fenderpleb2942
      @fenderpleb2942 Год назад +16

      @@alxdava2004he said he ran for the first time in 5 years 6 days ago. if he sprints at all, he's gonna hurt himself

  • @Bastion83
    @Bastion83 Год назад +2

    Adam, you mention the fact that many people don't practice enough twisting in terms of exercise, and it left me with a question for you. Have you ever looked into the martial art of Bagua(the inspiration for Airbending)? It involves a great deal of twisting, turning, coiling and uncoiling the body as well as putting a big focus on body mechanics. I think you might find it interesting since you have expressed clear interest and inspiration from the martial arts and the stars that made them popular in tv and film.

    • @TheBioneer
      @TheBioneer  Год назад

      I briefly studied it! We did it as a kind of “module” during Tai Chi. Would definitely be interested to go back to it many years later. And I did not realise it was the inspiration for air bending! Makes sense!

  • @mychaelmay6321
    @mychaelmay6321 Год назад +4

    7:30 The look on that guy’s face 😂

  • @betterme6877
    @betterme6877 Год назад +12

    A Weighted jump rope is pretty good too! Adding kettle bell swings and cross body kettle bell swings to my current lineup, thanks for posting such a good video 💪

  • @rajunaidu7751
    @rajunaidu7751 Год назад +1

    1. Deadlift
    2. squat
    3. Bench press
    4. Pull up
    5. Push up
    6. Kettle swing
    7. Medicine ball catch’s
    8. Tyre flips
    9. Burpees
    10. 5km run or 2 hr walk

  • @dewz0010
    @dewz0010 Год назад +1

    11:44 Can you/do you have a video explaining how to perform the Cross-body Kettlebell swing? I love doing KB swings and I’d like to add Cross-body but I can’t find a good video. Love your work 🤙🏽

  • @BRONSTEINER
    @BRONSTEINER Год назад +23

    My Personal Top 10:
    1. Pull ups
    2. Push ups
    3. Ring rows
    4. Ring dips
    5. Nordic curls
    6. Sissy squats
    7. Box jumps
    8. Hollow body holds
    9. Banded Pallof press (combine with eternal twist)
    10. Hanging leg raises

    • @NeoArmstrongJetArmstrongCannon
      @NeoArmstrongJetArmstrongCannon Год назад +4

      Nordic curls are the no.1 hamstring destroyer. Similarly, reverse nordic curls/knee extensions are no.1 quads destroyer.

    • @researchproject034
      @researchproject034 Год назад

      I like leg raises on dip bar better, the core compression is greater and i feel my lower abs alot more. What do you think?

    • @darensamdani5770
      @darensamdani5770 Год назад +2

      ​@@researchproject034down to preference really. I do feel greater contraction on dip bars, as you said, but hanging leg raises also have the whole grip element added. Recommend both for the best results ‼️

  • @patrickcousins13
    @patrickcousins13 Год назад +7

    Great video! You always have such thoughtful and constructive content. I am doing a lot of loaded carries these days (farmer walks, waiter carries, rucking) and a lot of Turkish get-ups for mobility and shoulder stability. My #1 cardio go-to is running stairs or running up hills - I am fortunate to work on a college campus with a 16-story building where I can go and do laps to my heart's content.

  • @Desperate.Daniel.24-7
    @Desperate.Daniel.24-7 Год назад +1

    Over the years, the best thing I've learnt from my on and off relationship with exercise is to Keep it Real Simple. The simpler -> the lesser I have to think -> the lesser my excuses to not do it -> the more conistent I am -> the better my results.
    So I narrowed it down to the very basics. Pushup, Pullup and Hanging knee raise, alternating next day with Dips, Chinup and Hollow body crunch. 1 set each to Complete Failure, a session the moment I wakeup and another later in the day in my free time for a total of 30 mins (15+15) per day.
    1 hour Running (10km average) and 30 min Stretching daily.
    Total Exercise Time per day - 2 hours.
    This is doing wonders for me and my needs. The strongest I've felt in the 30 years of my existence!
    And the best part is, I can do all of them on autopilot while listening to podcasts/music.
    Btw Never Neglect Stretching.
    From the hundreds of amazing podcasts and my own experience, besides a good sleep schedule, it is most important factor for recovery and keeping me injury free so I can do what I have to day in and day out.
    While mircromanaging my time, I tried cutting those 30 mins for a week and ended up with frequent sore shoulders and shin splints that made me unable to even stand properly for 2 weeks.
    So stretching or some form of yoga is crucial, especially if you're pushing your limits consistently.

    • @marimoerostraw
      @marimoerostraw Год назад

      do you have a source to recommend for stretching routines? a youtube channel/paid program etc?

    • @Desperate.Daniel.24-7
      @Desperate.Daniel.24-7 Год назад

      @@marimoerostraw The best would be to get a qualified trainer giviing you specific stretches for your needs, esp. if you have a medical condition.
      In my case though, I went with what I think is the next best option- search for videos about stretching for your specific needs/activity. Go through atleast 10 videos, then pick the ones that is being recomended by most of them. Then you can try them out and stick with what works best for you.
      For example, I looked up stretches specifically for runners, then shoulders and lower back. I always had issues with lower back and shoulders.
      And since I run a lot, I started having issues with my knees too.
      For running, I went through many videos from coaches and esp. pro runners here on youtube. And for the shoulder and lower back, I went through fitness youtubers I trust, Bioneer here being one of them.
      Then there's Calimove, AthleanX and Jeff Nippard, among the ones I trust the most.

  • @KurtAngle89
    @KurtAngle89 Год назад +22

    Great list.
    I've added the kettleball rotation some time ago after you showed it, it's crazy how rotation is involved in EVERYTHING, yet we don't usually train it

  • @hikaihikonoken9052
    @hikaihikonoken9052 Год назад +27

    My current top 10 favs:
    Clean and press
    Good mornings
    Farmers walk
    Barbell rows
    One arm, incline pushups
    Reverse bridge
    Horse stance
    Boat pose
    Shadowboxing
    Walking/running stairs

    • @akoko2829
      @akoko2829 Год назад +3

      Good mornings are severely underrated

    • @DreamTerrorist
      @DreamTerrorist Год назад +1

      @@akoko2829 True, especially with weight. Kang Squats are even better though. Good morning into a squat, then reverse.

  • @tmk7775
    @tmk7775 Год назад

    My personal Top 10
    1. Pull-ups
    2. Dips with tuck at end (really hits serratus anterior for me)
    3. Lunges
    4. Single leg Romanian deadlift
    5. Dumbbell biceps curl
    6. Dumbbell overhead press
    7. Seated cable or band row (targeting traps, rhomboids and rotator cuff)
    8. L-sit
    9. Side plank with reach
    10. Single arm hangs

  • @freeatlast1810
    @freeatlast1810 Год назад

    Some great words here. Thankyou for taking the time to share

  • @Saiarts_yt
    @Saiarts_yt 2 месяца назад

    Great video as always Adam.
    Can I make a video suggestion on how to apply Kaizen method when it comes to overall fitness and physical conditioning? I've been working out for almost 5 years now and working out became a habit, not something I'm progressing on right now.
    my top 10 exercises are
    1) Push-ups
    2) Negative Pull-ups/Lumber Jacks
    3) Bodyweight rows
    4) Deficit Hindu/Divebomber Push Ups
    5) L pose holds or Bear Push ups
    6) Toe squats
    7) Cossack squats/Lateral Step ups
    8) Kettlebell swing/Table Top Bridges/Reverse plank raises or holds
    9) Cross-body kettlebell swing
    10) Front Lever plank
    bonus 01) Parkour in nature
    bonus 02) melee training

  • @jk8190
    @jk8190 Год назад +2

    My base for workout was always two push exercises (vertical - dip, horizontal - push up), two pull exercises (vertical - pull ups, horizontal - inverted rows), two exercises for legs (single leg squats and lunges) one shoulder exercise (L push up or assisted handstand push ups).
    Recently I've been working with kettlebells, and I find them very useful. The Easy Strength protocol by Dan John is great for gaining and maintaining everyday strength and prevent injuries. Armour Body Complex is also great to develop conditioning strength and stamina (single bell version of it works wonders to core strength).
    As for core strength, my favourite exercises are still dead bug, reverse crunches (laying knee rises), bird dog, glute rise hold, and the one presented as the top ABS exercises in CalisthenicsMovement video.

  • @chuckcav09
    @chuckcav09 Год назад +1

    Great list! Really wonderful, all around fitness routine! Glad you mentioned walking, as well as running, because some may feel that walking isn’t of enough benefit. Keep up the inspiring videos!

  • @Cdfitness90
    @Cdfitness90 Год назад +1

    Sooo goood adam thank you ! Can you please do a video on "rucking"?

  • @Celandur
    @Celandur 4 месяца назад

    Great video and I definitely got some takeaways out of it! My training is severely lacking in the pushing exercises..
    For the kettlebell rotation I’d swap in Heavy Clubs. (Arguably) easier to handle because it’s not as big, (arguably) higher rep counts and adds even more variety if wanted.

  • @yasht101
    @yasht101 Год назад +1

    1-pushup. 2-pullup. 3- bw row. 4-dips. 5-handstand pushup. 6-sissy squat. 7-cossack squat. 8-kettlebell swings. 9-cross body kb swings. 10-hollowbody hold. 11-running

  • @thefellsman99
    @thefellsman99 Год назад

    My top ten exercises:
    Farmer's Carries (specifically single-arm)
    Pullups
    Muscle Ups
    Zercher Squats
    Dips
    Deadlifts
    Overheard Press
    Kettlebell Swings/Flow
    Box jumps
    Dead Hangs
    Cardio: Running, specifically fell running

  • @anshulsingh6128
    @anshulsingh6128 Год назад +10

    Thank you so much sir was looking for some exercises to incorporate in my workout, it's always a treat to learn form you.Keep growing and all the best✌

  • @BioStock08
    @BioStock08 Год назад

    Mine
    1. Hollow body
    2. Side lateral raises
    3. One leg glute bridge.
    4. Rows
    5. Wood choppers or suitcase carry
    6. Pull down
    7. Shrugs
    8. BJJ

  • @kazzykaioken8873
    @kazzykaioken8873 Год назад +1

    Great list! Only thing missing for me is burpees.. u can do them anywhere and there are many variations such as including jumps, mountain climbers and press ups to add challenge

  • @Jim005
    @Jim005 Год назад +11

    I guess I'm in a good place because I do most of these! I'm glad to be so into calisthenics. It's so sustainable.

  • @Moccsnosocks
    @Moccsnosocks 6 месяцев назад

    Let's go! I recently stopped the body building approach and coincidentally have been doing most of these exercises for the past month and am way stronger already . Not only that but it's transforming my physique - I was what I would call skinny fat so I didn't have too far to go to show muscle but as a previous yogi I really love the body weight exercises and trail running is so easy in CO. I feel validated in my program now thank you lol

  • @rannors723
    @rannors723 11 месяцев назад

    Nice list! My primary exercises in my workouts are pushups, pullups and dips. I believe these bodyweight exercises are part of the reason I am quite fit but have no chronic injuries at 58 yeasr old.

  • @Bombsuitsandkilts
    @Bombsuitsandkilts Год назад +1

    You mentioned that there is a lot of sports with rotation but not a lot with pushing put i would say pushing and rotating go together in almost every instance, I coach shothput which is the quintessential rotation and push movement but there is also punching, pushing in rugby, gymnastics, golfers are usually taught to push with the hip and back arm. Its the basis of that contralateral movement from one of your previous movement.

    • @TheBioneer
      @TheBioneer  Год назад +1

      Shotput is a very good example that actually is pushing, but javelins or discuss or whatever else I would argue are far less pushing. Would be interesting to see pec and felt activation during those movements

    • @Bombsuitsandkilts
      @Bombsuitsandkilts Год назад +2

      @TheBioneer pec is actually very involved in discus (arguably more than the shoput) but much less with the javelin. One of the drills I use to teach discus is to hold a lacrosse ball or even a 5 lbs weight in the right hand and hold the arm as far back as you can to the side. The left hand then gets rowed backwards as hard as possible with the goal of stretching your left pec, this mimics the motion of the finish on the discus and the shotput, the left side begins the stretch and the right side uses the stretch shortening cycle to snap the implement forward.

  • @mascasa7502
    @mascasa7502 Год назад +1

    Thanks for the list! It's great that half of the exercises can be done without equipment or going to a gym.

    • @TheBioneer
      @TheBioneer  Год назад +1

      Thanks! That was one of the goals. Exercises that are my favourite tend to be the ones I actually do, which in turn tend to be the ones I can do anywhere.

  • @VoidTempests
    @VoidTempests 3 месяца назад

    Thanks for the Video!
    Recently decided to go to a gym, as an addition to my Taekwondo Practice and looking for good exercises. Unfortunately it is a rather small gym, where they don't have Kettlebelts, but I still did some swings using Dumbells, and the Snatching Variation I just tried was so fun that I really want to include this into my Training.
    Stay awesome.

  • @franswhaxodiaque
    @franswhaxodiaque 9 месяцев назад

    Thank you for this info, I've recently added the kettlebel swing and the kettlebel rotation to my routine and I'm feeling soure but I like it. Yet sometimes it feels like I'm not getting the results I want from my trauning routine, I train four days a week for an hour a day. I whatch a lot of your videos, even before I started training so that I can be super fuctional and ready for anything. Thank you.

  • @springhillfitness6837
    @springhillfitness6837 Год назад +3

    Great list! Most of my mainstays are listed except for jumping and swimming. The front crawl really works core rotation if you do it right.

  • @waderace4084
    @waderace4084 Год назад

    Awesome list! As a calisthenics guy who leans more towards bodybuilding, my list would be (in no particular order)
    1. Single-Leg Squats/Lunges
    2. Sissy Squats
    3. Pushups
    4. Pullups/Chinups
    5. Pike Pushups/HSPU
    6. Inverted Rows
    7. Dips
    8. Calf Raises
    9. Hanging Leg Raises
    10. Really tough, can't decide between KB Swings, Single-Leg RDLs, or Nordic Curls. Any hip hinge really

  • @taolinnegar9961
    @taolinnegar9961 Год назад

    Pulldown 3 minutes. Sit-ups 90 rep (butterfly/on back raises legs crunch/jackknife). Band Leg Raises 30 rep (front/side/back). Bear Crawl 2 minutes. Overhead press 5 rep. Ura Nage 5 minutes (Judo technique). Deadlift 40 rep (one arm/deadlift row). Squats 40 rep (bulgarian squat/overhead squat/lunges). Pushup 40 rep (one arm/one arm dip/plance/typewriter/body dip/diamond/knuckles/finger tips). Pullups 40 rep (chin up/pullup). B + T 60 rep (skull crushers/ normal curls/ reversal curls). Kicking 5 minutes (3 sets). Boxing 5 minutes (3 sets).
    I swop between this workout & repeat, my split is Monday-Tuesday-Thursday-Friday...
    please forgive my spelling is very bad hahahah

  • @zachariahmiguel
    @zachariahmiguel 7 месяцев назад

    I have adopted this program with only 2 variations made to it. I added more quadrupidal movements and instead of just running I do both urban and trail/nature parkour so I get Cardio but also a full body and a bit of a brain workout gaining adaptive skills for overcoming unplanned obstacles.

  • @jonathandunstan1819
    @jonathandunstan1819 Год назад +2

    I have to admit a good list, even with me having a shoulder injury and recovering for the past 5 months, the lower body exercises and core exercises added would be a very good benefit, thank you Adam!

  • @-_ellipsis_-5219
    @-_ellipsis_-5219 Год назад

    I love the list. My all time favorite is depth jumps. For me it checks off all the boxes in your Venn diagram.
    Jumping is fun. Ask any child. Many of our first movements in dancing is just jumping up and down.
    Depth jumping is functional. Anything involving you dropping down in elevation and landing, like walking down stairs, or going up, like jumping into a platform, and this will come into play. But even mentioning athletic function like increasing vertical jump height for dunking a basketball.
    Depth jumps are effective. Dropping from a height gives you momentum that increases load, like adding weight on a barbell. Rather than increasing weight, add drop height. It builds explosiveness. You can get unilateral activation with single leg jumps.

  • @shortjab979
    @shortjab979 Год назад +5

    I just love your channel. Thank you for your hard work! Thanks to you i discovered beauty of all the crawl exercises like bear walk and lizard walk. It was a game changer for my training.

  • @SilvanianPirateKing
    @SilvanianPirateKing Год назад +1

    I bought FT 2.0 and did just the warm up and then my own routine I have been doing for a while but still looking to improve. It's a great guide and even at full price it would have been a steal!

  • @flowjan2335
    @flowjan2335 Год назад

    Great choices I really missed pistol squats, harop/Nordic Curls, reverse nordic, bridges, sprinting but you can't choose all.

  • @sandmann4978
    @sandmann4978 11 месяцев назад

    after having watched all videos of k boges and red delta project I am really happy that i found this channel. This is very informing and inspiring, thanks so much!!!

  • @taolinnegar9961
    @taolinnegar9961 Год назад

    My workout is split into two 4 days 90 minutes.
    AB wheel 9 rep (range is beginner/intermediate/advanced). Knee raise 30 rep (on back/hanging).
    Leg raise 20 rep (on back/hanging). Ankle Touch 30 rep. Band Leg raise 30 rep (front/side/backwards). Overhead press 5 rep. Bear Crawl 2 minutes. Ippon Seoi Nage 5 minutes (Judo technique). Deadlift 40 rep (one Arm/ deadlift row). Squat 40 rep (hungarian squat/lunges/overhead squat). Pushup 40 rep (one arm/one arm dip/plance/typewriter/body dip/diamond/knuckles/finger tip). Pullup 40 rep (chin up/pullup). B + T 60 rep (bands skull crushers/normal curl/ reversal curl). Kicking 5 minutes (3 sets). Boxing 5 minutes (3 sets).

  • @pun15h3r.
    @pun15h3r. Год назад +7

    I really needed this right now!
    Awesome mate!
    I want to change from weight to more bodyweight/compound movements.
    To get the more functional, mobility, healthy approach!
    Thanks a LOT. Perfect Timing man!! ❤

  • @danplove97
    @danplove97 Год назад

    My list is:
    1. HIIT running
    2. Grip Push Ups
    3. Dips
    4. Split Squats
    5. Crunches
    6. Pull Ups/Chin Ups
    7. Shoulder Press
    8. Nordics
    9. Lu Raises
    10. Barbell Bicep Curls

  • @mikesrandomchannel
    @mikesrandomchannel 5 месяцев назад

    One exercise that has surprised me the most recently is the reverse plank, which you show here briefly and I found in Chris Heria’s THENX program. I was stunned at how good this makes me feel, especially in terms of back pain niggles from my office job. Oh and I am SO glad you mention hollow body hold, that exercise is fantastic, I learned it from yoga and it brings results so fast. Another vote for trail running/sprinting, there is nothing quite like going all out and giving your heart such a great workout.

  • @DoctorJanakaWannaku
    @DoctorJanakaWannaku 9 месяцев назад

    I am happy that most of my favourists are there.

  • @calebhudson2233
    @calebhudson2233 9 месяцев назад

    This is fantastic and a big help! Loving the channel.

  • @hellzblade44
    @hellzblade44 Год назад +1

    This is fantastic! Great video. I do almost all of them but I am going to add the kettle cross body swing to my training! Thank you.
    This video really appeals to the time crunched or minimalist training type.
    I would really love this same format video for your top 10 mobility/flexibility moves.
    That is an area that many people struggle with since there are so many options available and it plays a critical role in total body health and performance.

  • @josephrusyn9913
    @josephrusyn9913 Год назад

    Just found your channel today. Very well thought out and comprehensive unlike most fitness stuff on RUclips. Keep it up!

  • @t-roy13
    @t-roy13 Год назад

    Love the Venn diagram. A lot of content makers focus on exercises that use specialized equipment. I appreciate how accessible these exercises are for the non “gym bro”

  • @ryanslife4478
    @ryanslife4478 Год назад

    I think ring dips are goated you work stability and all those little stabilizer muscles plus you get that nice stretch at the bottom

  • @jackkovar7806
    @jackkovar7806 Год назад

    You're a champ for putting them in the description

  • @Steven-vh6fg
    @Steven-vh6fg Год назад +2

    Mmm Cossack squats are really helping out my hip mobility and depth on regular back squats

  • @chrisolson3240
    @chrisolson3240 Год назад +1

    Excellent information Dr. Venture! I hate & love Burpees. The cardio and peripheral cardio are excellent. I'm sure you it was difficult for you to leave it off the list. Thanks for posting!

  • @gypsysnowwolf2313
    @gypsysnowwolf2313 Год назад +1

    Oooo! I'm going to save this video so that I can come back to it; use the workouts you mentioned/show here. I'd love to add these to my workouts. 😁

  • @vipulgupta
    @vipulgupta Год назад

    I really like your channel because it talks so much about functional fitness which is the most important thing as a human being, rather than bulking up for nothing.
    This video was great as always, but as you already know it included certain exercises which are way so advanced that probably it can be done only by those who would not even watch your videos ;). I know everyone can progress to those levels with consistent effort but wouldn't it be good if these exercises could be divided for viewers of different levels!
    What I mean is that I would really want if you can make separate videos for Beginners, Intermediate and Advanced levels on the same topic (best exercises for Total Fitness). Those would be the videos which people would actually be able to implement and would be really useful. Many thanks for all your wonderful videos though.

  • @harisjaved994
    @harisjaved994 Год назад +1

    Variations of loaded carries would also be a great excercise to add to the list.

  • @Dave-lx3vt
    @Dave-lx3vt Год назад

    Kettlebell cross body clean and press! I started doing it because of you and I absolutely love it!

  • @b9904
    @b9904 Год назад

    Including run or walk into the list is sooo Bioneer. ❤

  • @harryv6752
    @harryv6752 6 месяцев назад

    Solid, solid list. I'd also add hanging leg raises and twisting hanging leg raises. And that's it.
    Keep on rockin'! 🤘

  • @uberdonkey9721
    @uberdonkey9721 11 месяцев назад

    You're a star. Great exercises and I can see how to get a progression to hand stabd push ups now (be starting with an incline)

  • @heavenlypath1065
    @heavenlypath1065 Год назад +1

    That's cool you made this because yesterday I made my own top 10 list for kettlebells and body weight exercises

  • @guymontag2948
    @guymontag2948 Год назад +2

    Straight leg bicycles are my favorite way to hit my obliques. I haven't tried kettle bell training yet, but I'm looking forward to trying those cross body kettle bell swings when I do.

  • @NeoArmstrongJetArmstrongCannon
    @NeoArmstrongJetArmstrongCannon Год назад +1

    All too often people love to overcomplicate stuff and underestimate just how effective the most basic of exercises really are.

  • @matttcameron_
    @matttcameron_ Год назад +2

    Awesome video. After using your training program and watching your videos I've come up with a similar list as I've tried to make my workout routine more simplified to balance work and time with the wife and kids. The one thing I add is Nordics>Single leg deadlifts as a super set to train the hamstrings.

  • @awesomecraftstudio
    @awesomecraftstudio Год назад +233

    Man how much I would pay to get coached by the Bioneer for even just one workout

    • @VeritableVagabond
      @VeritableVagabond Год назад +3

      Honestly. Speaking of which, does he do online consultation? It’d be cool just to have 1 on 1 with him so I can get instructions I follow for a year

    • @TheSwayzeTrain
      @TheSwayzeTrain Год назад +10

      ​@@VeritableVagabondNot that I'm aware of. However, he puts full programs in his eBooks.

    • @awesomecraftstudio
      @awesomecraftstudio Год назад +3

      @@VeritableVagabond I would assume there would be way too many people who'd want to do it for him to do anything 1on1, unless it would be stupidly expensive

    • @nitishvaidyanathan4762
      @nitishvaidyanathan4762 Год назад +7

      hey very strong recommendation for his super functional workout ebook he makes a wonderful workout routine that has me feeling phenomenal after just a week

    • @Browny84
      @Browny84 Год назад

      He threw the feelers out a few months ago whether anyone would be interested in one on one online training and how much would one be willing to pay, so maybe watch this space?

  • @CaracuSC
    @CaracuSC Год назад

    Excellent list of essential exercises. These exercises and skills would make you a very well rounded athlete.

  • @blooptev
    @blooptev Год назад +10

    spot on adam! Im missing my rotational elements currently, but when I go back to school in the fall I plan on taking full advantage of the kettlebells in the gym!
    Keep making awesome videos man!

  • @Sawaedo
    @Sawaedo Год назад

    Excellent video! I would definitely try to include these exercises.
    Thank you!

  • @getsmart3701
    @getsmart3701 Год назад

    A great list sir and very well thought out. I would add skipping in there with the running. I personally have issues with running, one ankle that continues to over-pronate and I quickly get inflammation in the fascia tissue on that same ankle if I run too often or too long. I do run on trails once/twice a week (short) and supplement with skipping and find the skipping very enjoy and highly effective, dynamic and buliding coordination.

  • @leifcian4288
    @leifcian4288 Год назад

    Can be a bit hard to make space for dip bars, I use clutches and a box/step to just lightly place my toes on an remove as much weight from them as possible literally just steadying balance onto the clutches. Of course you can place the clutches differently also for a bit of variation.

  • @bpb210
    @bpb210 Год назад

    Agree with all but I'd include the Turkish Get up. These work pretty much everything and talk about endurance - do higher reps.

  • @Instant-mygamingclips
    @Instant-mygamingclips Год назад +1

    I pretty much agree with the hole list but I would have added dumbell shoulder press variations and swimming.

  • @SunnyS3506
    @SunnyS3506 8 месяцев назад

    Find up hill running is less stress on your knees and more taxing than flat running.
    Squats
    Burpees
    Sit-ups without dropping the head to the floor
    Wall sits
    Shoulder press in handstand against wall at different angles

  • @davidwatts5398
    @davidwatts5398 Год назад

    Jumping rope is great too. It helps to keep me light on my feet.

  • @AlteredState1123
    @AlteredState1123 Год назад +1

    As always, enjoy your content. Great list. I would add sprinting as it produces an incredible anabolic response. As we age, speed and balance are some of the first things to go. I might add a variety of get-ups, too: push-ups, lunges, sit ups, and squats can be viewed as portions of get-ups. Oh, bear walk and crab walk might be nice additions.

  • @tjacob2134
    @tjacob2134 Год назад

    I have been listening to your audible functional training, and I just ordered your superfunctional training (protean)I appreciate your info,Thanks

  • @LangeV
    @LangeV Год назад

    Great list! I would add the Nordic Curl.

  • @syko9414
    @syko9414 Год назад +1

    Awesome list! Agree with all, especially crosbody kettle bell swings. I would include 1 more exercise which is bridge push-ups (not sure what i would replace on your list though). This exercise is highly important for increasing spine and back strength and flexibility and just like rotational movements i feel people often dont train spine flexibility but really should if they are wanting a functional body. Keep the videos coming!

  • @jtraten
    @jtraten Год назад

    Great list. I would add in loaded carry variations as a bonus #11

  • @isaacbridge5707
    @isaacbridge5707 Год назад

    I used to do a ton of pushups and they were one of my go to exercises. I fell out of the habit of fitness, gained weight and lost muscle. I now experience a lot of elbow pain in one arm when I do pushups and I would love to start being able to pump them out again. Any tips for reducing that elbow pain or a good alternative until I can strengthen that elbow and do pushups again? My favorite pushups were the ones with my legs elevated on a couch or something and I loved wide pushups. I am doing a lot of sandbag work and my pectorals are falling behind without my pushups. Thanks! =)

  • @keving.5955
    @keving.5955 11 месяцев назад

    Love it !
    Would love to hear about top
    10 Upper body
    10 Core
    10 Lower body

  • @Dug6666666
    @Dug6666666 Год назад

    Just an observation from someone who got into calisthenics and weight training for a couple of years before taking up indoor rock climbing on a regular basis.
    I agree it is great functional training, but I couldn't help noticing the calisthenics and weight training made me feel invulnerable to aches and pains I might have previously got doing something strenuous in my day to day life, where as the rock climbing has me nursing and recovering from strains aches and pains on a regular basis.
    (these comments are mostly applicable after several months of regular climbing at the point of reaching intermediate level climbing problems)
    Granted I say this as a 62 yr old, but I do notice I'm not alone amongst the different age groups I climb with.
    Something to keep in mind if taking on rock climbing as a method of strength training, it can require a certain amount of youth or a grounding in weight training and flexibility to get the best outcome and I think is best in conjunction regular weight training on rest days from climbing.
    I think it is mostly to do with if something stops feeling right even mid repetition doing weight training you would just stop and come back to it later, where as rock climbing gets your head in a very goal orientated push though it frame of mind, and also applying force in less than optimal joint positioning and muscle/tendon mechanical advantage.
    I highly recommend the sport/ hobby it is hugely satisfying and a great reward for putting into practice other functional training.
    Just be careful if going into it cold if as a tool to get functional fitness, weights and calisthenics is probably a better start point for controlled progress.

  • @boabmarlee
    @boabmarlee Год назад

    Been thinking of getting dip bars for a while. Great advice

  • @bigmanhj6403
    @bigmanhj6403 Год назад +1

    7:30 imagine walking your dog and seeing some hercules looking mf doing handstands in the middle of the woods 💀