Minimalist Workout Routine & Home Gym
HTML-код
- Опубликовано: 7 июн 2024
- Thank you to Squarespace for sponsoring this video. Go to squarespace.com/ckspace to get a free trial and 10% off your first purchase of a website or domain.
Instagram: / chengkiiit
Day 1
Chest (4 Sets of 10 reps)
Floor Press
Floor Fly
Reverse Grip Chest Press
Upper Chest Fly
Day 2
Cardio
5km Run
Day 3
Shoulder Superset 1 (4 sets of 15 reps)
Standing shoulder press
Dumbbell Upright Row last set increase
Front Raise
Rest Time: 2 min
Shoulder Superset 2 (4 sets of 15 reps)
Standing Arnold Press
Dumbbell Lateral Raises
Lying Side Rear Delt Raises
Rest Time: 2 min
Reference video:
• Full Shoulder Workout ...
Day 4
Core
10-Minute Ab Workout With Calvin Corzine:
• 10-Minute Ab Workout W...
Complete 20 Min ABS Workout | Follow Along:
• Complete 20 Min ABS Wo...
30 Minute HIIT Cardio Workout + Abs At Home - With Warmup | SELF:
• 30 Minute HIIT Cardio ...
Day 5
Back and Bicep (4 Sets of 10 reps)
Romanian deadlift
Single-Arm Dumbbell Row
Reverse fly
Bicep curl
Rest time: 1 min
For more videos:
Minimalist Desk Setup
• Minimalist Desk Setup
Minimalist Room Tour
• Minimalist Room Tour
Music:
Misha, Jussi Halme - Higher chll.to/85df0c0b
Timestamp
00:00 Intro
00:23 My Story
02:23 Gear
02:52 Routine
03:05 Day 1
04:14 Day 2
05:19 Day 3
05:53 Day 4
06:36 Day 5
07:46 Cool Down
#minimalism
#minimalist
#workoutroutine 
Хобби
![TRASH or PASS! Eminem ( Houdini ) [REACTION!!!]](http://i.ytimg.com/vi/cB1WrZcMwMc/mqdefault.jpg)
Day 1
Chest (4 Sets of 10 reps)
Floor Press
Floor Fly
Reverse Grip Chest Press
Upper Chest Fly
Day 2
Cardio
5km Run
Day 3
Shoulder Superset 1 (4 sets of 15 reps)
Standing shoulder press
Dumbbell Upright Row last set increase
Front Raise
Rest Time: 2 min
Shoulder Superset 2 (4 sets of 15 reps)
Standing Arnold Press
Dumbbell Lateral Raises
Lying Side Rear Delt Raises
Rest Time: 2 min
Reference video:
ruclips.net/video/uCALfpVNXgE/видео.html
Day 4
Core
10-Minute Ab Workout With Calvin Corzine:
ruclips.net/video/E631L_uyItI/видео.html
Complete 20 Min ABS Workout | Follow Along:
ruclips.net/video/XgI_p8bKg78/видео.html
30 Minute HIIT Cardio Workout + Abs At Home - With Warmup | SELF:
ruclips.net/video/bdCX8Nb_2Mg/видео.html
Day 5
Back and Bicep (4 Sets of 10 reps)
Romanian deadlift
Single-Arm Dumbbell Row
Reverse fly
Bicep curl
Rest time: 1 min
💪🏼🔥❤🤤❤🔥👍🏼
Thank you for this!
*I run almost every day and that helps me be minimalist with my workout routine. Just me and a pair of running shoes that’s all I need*
Oh man that's impressive, doubt I can run everyday
How your result?
My issue was that personally I need variation as source of motivation, and that applies for outdoor cardio activities. I feel like my body capable running everyday however my mind will get bored of the track and the environment. That's why I alternate with simple rope skipping in garage, as well as cycling every other day with different route (since with a bike I can go further, reaching different environment). So throughout Mon to Sunday: Run - Bike - Jump Rope - Run - Bike - Jump Rope - Rest or weightlifting only.
I love your humility! Keep going.
This is seriously inspiring, well done!
Man! this is amazing!! I thought my options were limited! but u just proved me wrong!
When I first started running, I also hated almost every moment of it apart from the final few hundred metres of the run. Now, I hate it when I can't go out running. I guess that's how habits are created by keeping the momentum going.
this video and your aesthetic are amazing!! you always make me want to try your suggestions, thank you for motivating me and pushing me out of my confort zone!
So glad to hear that from you, that means a lot!👍
All the best to you💪
I love it! I usually do more calisthenics to keep equipment minimal but the way you use adjustable dumbbells seems space and cost-efficient enough for me to try as well. Thanks for the info.
Awesome! Thank you, glad that you liked it!🙏
As a non professional your form is very good! Kudos and all the best!
The video for which I have been waiting for so long💪🔥
Thanks CK
Love & Respect ❤️🙇
Hope you enjoyed it!🙏
Inspiring. Thank u
Felt inspired after seeing your video so I bought a pair of running shoes, a yoga mat and a pair of handheld weights that you can add/remove weight from. New minimal workout routine here I come 😁👍
Love it!
Awesome video! I think I might have a tip for enjoying your running a lot more. You seem to be landing on your heel first (heel striking) which causes a lot of discomfort when running. Adjusting your form might aleviate that a lot and make running so much more fun and easy to keep up. I recommend the video called 'you've been running wrong' by rich roll, which shows a more natural/minimalistic way of running that causes no discomfort at all except for the usual muscle ache
"Look at Cheng man, so INSPIRATIONAL" Great video as usual.
you can also use 2 stacked pillows for chest press, gives some height for arms and support for neck.
Nice video! I'm just about to go running :)
Hey, really nice video !
Thanks Man!!!
Very very VERY useful video ! I really wanted to know how do you train your body because you look very nice muscled 😉 And I want to do more than what I do for now, but with a minimalist philosophy. So thank you CK !
My own minimalist workout needs a door mounted multi-gym chin-up bar. I mostly chose these because they were some of the hardest bodyweight exercises I could do in reasonable form without hurting myself. All one set to failure (unless specified), full range of motion, once a week. I find I need 7 days recovery between workouts to avoid overtraining.
Reverse lunge with hop (15 reps per side)
Deep squat HIIT (20 reps x 2 sets, superset after above, only 20 seconds rest)
Hollow body hammer grip pull-up
Arch-back negative-only pull-ups (5 reps only)
Push-ups (using the chin up bar)
Arch-ups (30 reps)
L-sit (30 seconds, the most underrated abs exercise ever)
Shoulder press (with rubber resistance bands)
Great motivational video for those just starting out who can't afford gym membership and have little or no equipment!
I have a gym bag where my workout clothes live, yoga mat, small set of free weights and resistance bands. I take a walk every other day and do yoga on the in between days. Also an avid swimmer (used to compete). I used to run but a congenital knee problem said NO so I just do low impact stuff and fun things like roller skates or short bike rides.
Oh and I track everything with my apple watch.
Hats off to anyone who have the discipline to keep a strict workout routine..! I cant force myself to do ANY routine work, but i actually enjoy going for walks with a weighted vest and ankle weights. I also got an exercise bike and a hydraulic rower which i almost never use - but i just ordered a pullup bar and some dumbbells (and will get a sit up bench ASAP), so when that arrives i may start doing a few sets once a week, and going for a walk with the weighted vest once i feel like i have recovered fully. But if i want to sit watch YT for 6 months straight, then ill do that without flinching, and sooner or later ill start wanting to do some workout again. Its not like i HAVE to work out. Just when i want to, or else i just get burned out and never want to do it again...
Great video, as always ;) I would recommend to try out a resistance bands also, they take much less space and really versatile, especially if you want to take your “gym” with you on a vacation. I have been working with only them and body weight, tabata style, exercises for 3 years and it’s just amazing.
Very nice vid. Down to earth and making sense in general. I also hate running, man. It's the worst. I wouldn't be able to run 5km so you're blowing me out of the water.
Inspiring stuff. I like this simple but wholesome lifestyle content. I too after built a small home gym find that a pair of dumbbells, a single barbell, and fairly customizable set of free weights are absolutely enough to get in shape (lean and strong, not necessarily jacked / shredded). If I have to convince myself buying and invest more on equipment probably that's gonna be for an ez curl bar and a squat rack. I also agree with your skepticism on owning a bench. It sounded like it might've been really helpful to have. But bench equipped with barbell rack is way too space consuming and presses for chest development are better be done with dumbbell in incline seated position anyway, which can be achieved by other alternatives using normal furnitures already available in home.
Interesting topic. For me the gym is nearby... I'm pretty lazy to workout at home so a gym for me is a necessity to get my workouts done. Another question:
What type of fitness tracker do you use?
Great video!! I have a question, do you keep your routine the same over again or will you update/upgrade it after a period amount of time (like increasing it after a month or smt)?
Thank you for sharing your routine btw !
Have you thought about trying a suspension trainer strap . I like dumbbells best but sometimes use a strap trainer if I’m near a park with a tree limb or pull up bar to attach it to .
I've thought of that but I think the dumbbell set works better for me despite the space it occupies.
Awesome ❤️❤️❤️❤️❤️❤️
For me I workout because my goal was to strengthen myself for a hiking trip. Before the pandemic I was overweight, I used the apartment gym and worked on most of my basics push-pull-legs-hinge and also running. For 3 years I have been working out I look like a bodybuilder focusing on foundations and isometric contractions.
Nice
Can I suggest to add a leg day in there, maybe on the shoulder day. Dumbbell squats and bulgarian split squats are fine.
can you tell me how many kg of dumbbell you use per exercise?
would help a lot thank you
I’d recommend some exercise bands. Bought mine off Amazon for £12 and they add a lot of flexibility for working out at home
Can I ask what your diet? Since covid, i have been trying to work out at home and eating more to gain more weight, but after 2-3 weeks, i lost about 2kg. Im 177cm in height and 60kgs
I run 5 kms every day and do some freehands. I have a pair of dumbles home but ever since I started running outside , I feel suffocated to workout inside 4 walls.
Heyyyyyyy if you don't have space for bench, why not try out a step-bench instead? Just raises you high enough for for ROM but small and compact for that minimalist thingy
❤
First time seeing you in fitted tees
Hi, may i know which part of your neck is pain after your push up?Thanks.
what guitar do u have?
Hey , may i know ur new balance running shoes type?
Please one on morning routine
I made one regarding that last year which you can check it out. I shall make an update version of that soon.
@@CKSPACE yaa iam talking about the updated one:)
I use a Swedish Ball instead of a bench. It works great.
You are cool.
Too kind!🙏
“save me”😭😭😭
calisthenics are also a good addition
No leg day?
Only thing you’re missing is a doorway pull-up bar
Get a Gym Ball. It works around the neck issue.
Sorry but why can't you do a chest press on that thing your weights are stored in?
Running is not supposed to be uncomfortable. I recommend you to do some research on barefoot running,barefoot sandals and barefoot shoes. Because the reason running is so uncomfortable are your shoes. I had the same problem when i used to wear those typical sneaker running shoes
Just train like one punch man!
Get a folding bench
bro I will buy you a pillow for your lying lateral raises. resting your head on the plates looks horrible.
Exercise sucks lol