@@nomesobrenome4092 Yeah, the 6th. Lockdown started on the 23rd. Beginning of March we were all just going about our day as normal. Well, at least myself and the rest of the team at Primark was.
@@NiquelBones how condescending are you? For all you know he could be a high level executive not that it’s bad if he is on the tills or security or whatever
I’m am at home mom and have used this for years to keep in shape. Lunges across the house to deliver the clothes to rooms. Leg lifts and skaters when cooking dinner. Picking up all the baby toys in the plank position. It’s fun and it keeps me from taking too much time away from my home and family
Keeps you lean and healthy. Too few people do this, they blame the kids for being too tired. I've had to modify my exercise routines regularly since beginning to stay at home with the kids 12 yrs ago. People will comment that it's easy to stay fit because I'm home. Reality is that, for me, it was much easier when I was working in an office and had an actual schedule and separate workout area. Only as the kids have gotten older (8 or 9 or older) do I get uninterrupted blocks of time.
I've actually done this because of dealing with depression. It was easier and healthier to accomplish small tasks frequently than build up to accomplish long marathons. As a result, not sure if you mentioned this, you have endorphin spikes throughout the day as well that I think is healthy for your brain and body and stress levels, but that's purely my experience not any science. I actually apply this to just about everything in life, especially studying, and it has had really fantastic results that I won't TLDR here, but glad to hear someone who probably knows more of the science than I do analyze and promote the concept. Short side note: I would love to see the effect of shorter schedules on productivity in the workplace at large. It has really improved literally everything I do in life in multiples, most importantly the joy from things I thought I hated.
@@ashtonhamilton5931 I wouldn't necessarily spread sets of a single exercise out throughout the day. I would finish the single exercise at least within about 20 minutes. For me, say I'm doing back, I'll do the hardest and most important first, like pullups. Throughout the day (especially since I don't want to get sweaty all day) I would do assistor muscle training. Biceps curls, lat pull, forearm curls, etc. The other muscles I use to increase pull ups and back strength. I can usually train them without getting super sweaty and exhausted so it works well in between other activities throughout the day. Same for the other major compound lifts on other days of the week.
as a calisthenics guy, i've tended to spread my workouts throughout the day. the most obvious benefit is that you recover between exercises and can therefore use higher intensity and get more volume
As some say "volume is king". If you can get more volume from spreading it out, go for it. I think some might not have the time for it, but yeah, I do the same. 2-3 times per day and I never go to failure.
@@bossraidcinamon7056 Ofcourse, everything is trade. You will lack challenge mental aspect if you train like this and it's less effective than one block in the afternoon (best time window to train).
I used to do that a lot in the army, doing 10-20 pushups every hour, then 2 minute pushup and situp drills split into 1 minute intervals. That mixed with internal sprints always brought me from sightly out of shape back into shape no problem. Now 6 years of being out of shape later, just bought a pair of dumbbells and it's been great being able to just pick them up here or there throughout the day and get some reps in. My arms are exploding
The Bionner on March 6th : "I recommand that you all work from home." Literally one week later : Global pandemic. More people work from home than ever before.
GTG is always great along with a tabata set . My problem comes in when I try to introduce weapons into it. I also need to get a weighted vest and a pull-up bar.So far the kbells , jump ropes, sandbag and sledgehammer are working for me now.
I do this at work constantly, drop and hit 50 pushups, Jump up on a branch do some leg raises, I work on a golf course so I just squeeze training in throughout my day
@@lukasfotto328 you can put on muscle if you are starting out with very little but eventually you will hit a wall and you will just be maintaining what you have achieved up until that point, in order to continuously grow muscle you have to be adding additional weight and stress to the muscle fibers, with just pure body weight training you will reach a point where your not getting and bigger, but still very fit nonetheless
have you heard of martial arts coach, Firas Zahabi, and his training philosophy? he says you should only work out in a way that elevates your energy level. so basically pick something up, play with it, put it down, repeat as soon and as often as you are able to do it without getting tired. try this: get a couple of 5 lbs dumbbells, shadow box till you're no longer having fun, put them down, have a cup of tea, now hold a 20lbs kettle bell and practice your dance moves. rest when you're not having fun anymore and only return once you're completely relaxed ~10-20 mins~ then try dunking in basketball! great workout! etc. etc. build lots of strength, raises your caloric requirement by like 2000~ because you're essentially working out 100+ times a day
I like the idea, it makes sense, the only thing is I don’t like hanging around in smelly clothes or showering and changing after each session... so I think splitting the day into two workouts is ideal.
If you do a single exercise at a time you don't get sweaty. It's not for endurance exercises but it works well for strength or exercises that focus on some of the peripheral supporting muscles. Also for the exercises you hate doing (squats in my case), it seems easier psychologically if you do them as a one-off.
It's like I found an amazing cheat code. I work in a grocery store, so already active. I knew as a 44 y/o, I needed to build strength. The loading dock and breakroom have become my gym. Greasing the groove all day w/ pushups for now, about to add a kettlebell in our outdoor picnic area.
Is it okay if I randomly work on a muscle group around the day for example 15 reps of curls the. 20 mins later that again then 30 mins after that curl again. Would this be okay?!!!!
I've always worked out like this. I don't have the attention span to work out for a whole hour straight lol, so instead I break it, so I'll do 20 pushups here, a few dips there, etc. and by the end of the day I've finished my workout.
I was hoping you'd cover this subject at some point. I've been using a twice-per-day routine for about one year now and I've never had so much increase in strength, size, overall fitness, and this considering I am a 57-year-old hardgainer. While the entire routine is a bit complicated to go into here, the short version of my two-per-day is: - Each workout tops out at around 40 minutes. - I exercise only two muscle groups during both workouts, using supersets so the workout stays under 40 minutes. - I perform no more than 8 sets for each muscle (two different exercises of 4 sets each), per workout. - The morning workout is heavy weight/low reps. The evening workout is light weight/high reps. - Morning workout is straight non-nonsense reps, not to failure. Evening exercise is very slow eccentric, always to failure. - Although I exercise the same two muscles in a day, I always use different exercises from morning to evening, i.e. hit it from numerous angles. - I do two days on, one day off for two complete weeks, then deload on the third week with VERY light weights, lots of brisk walking, stretching, and some easy bodyweight exercises. Rinse/Repeat.
Try doing heavy weights with slow eccentrics and fewer reps. Longer rest periods between these sets. And always doing at least two warmuo sets with lighter weight and higher reos to prevent injury from hopping into heavy weighted reos right away. Personally I noticed the best strength gains that way. It helps build myofibril in muscle tissue as opposed to sarcoplasm growth which is seen in your typical hypertrophic regiment. You will see an increase in muscle desnity and strength rather than size. This is actually how to build better resting muscle tone. Straight hypertrophy only for extended periods kf time gave me less define more puffy looking muscles even if I had a lower body fat percentage.
@@bxmully Not everyone needs warm up sets, go look at Laird Hamilton for example. I never warm up, never had a problem. I mean, I wouldn't try a 1 rep max... but then I never have so 🤷♂️ don't see what the benefit is myself, aside from ego. By doing supersets he is not only gaining the strength from the high mechanical tension but will also be stressing the cardiovascular system He IS lifting heavy, the light weight stuff is muscular endurance. If every light lift caused sarcoplasmic growth then runners would be in BIG trouble after a while! Also, what 'typical hypertrophic regiment'? This isn't the 80s anymore, few people tell you to rep for 20, its all 8-12, which is solid hypertrophy developing the number of sarcomeres. Muscle tone? Really? Again, this aint the 80s. True you can get that sarcoplasmic pump for a bit and puff up but if you are doing anything else then muscle tone is... I want to say bro science but Jane Fonda is springing to mind 😁 I'm confused though because 'better resting muscle tone' is legit, but its more about neuromuscular facilitation than the composition of the muscle itself. Gotta lift heavy bro 😁 or keep solid time under tension a la gymnasts and such. Both of which the OP is doing.
I have a question: what does the rinse part of the workout mean? Like, is it a special idiom for strength training or exercise? I get you repeat this over and over, going through the 3 week cycle. How do you rinse it? What does that mean? I'm so confused.
Hello, I want to share my experience about this topic : I spread my workout through the day for 2month now, in the morning I wake up(at 5 am) , do some set of push ups, pull ups and stretches, then after 2hours (take my breakfast then take a moment to digest) I go to gym bench press/rows/deadlifts 5 set of 5-8(depends on the day), then I go to work.. And I do a last workout of 30min at the end of the day(mostly calisthenics) I started doing this for 2 months now, I was an absolute beginner in fitness, I did not do thar on purpose, did it just because this was the best way to do enough sport with my schedule. The results are so fucking awesome, I progressed a lot in strenght and calisthenics skills. Even my friends was impressed, I'm so happy!
Best results I've ever had when doing o me exercise every few hours. I was in scho and didn't have 2hours at a time to work out. I'd do 5 sets of squat, in 30 minutes and hours later maybe deadlift. I could not believe how much bigger and stronger I got as compared to the conventional method
I have always known you can get huge and strong from short regular workouts. People at the gym I used to train laughed when i said id just popped in for a 20 minute chest workout. In 20 minutes you can do around 10 sets of chest with short rests. If it was chest day and you were short of time you could easily do 5 or 6 heavy sets of chest in 20 minutes. Convenient if short of time or energy and sometimes benefiical not to do loads of sets and waste too much energy.
I work long hours in catering and this is what I do. I exercise different body parts according to the day. I'll do 3-4 sets of one exercise over a 10+- minute period. I do 2- 3 of these during the day then about 15-20 minutes at night. I am able to get a complete workout, and I have greater work capacity because I have more recovery time between exercises.
Doing this for 2 years. It saved me from quitting training once I started university. Overcoming isometrics in the morning, plyometrics in the afternoon and high volume in the evening!
Great to see someone else is using this method. I started training 2-3 times a day for about 20 min each, because I was really busy. Honestly I was worried I will lose some weight, but that did not happen, I actually lost fat and gained muscle mass which is surprising because I gain muscle really hard. The greatest improvement was in energy levels through out the day and with the handstand balancing.
I always hate that intensity in one hour and sitting in the other hours The idea of spreading workout popped up this morning And I remmeber that I have read something like that on your channel, and here we go
Great videos! At 63 I need all the ideas I can get! Always exercised neck, back, chest, forearms, abs and legs, getting arms and delts with those compound moves. I decided to finish life's ride with the Steve Reeves Mr. Universe routine with Sandow's Light Dumbell and freehand routines when rest is needed, my goals are more modest than a Reeves build but that is the plan.
This is actually what Tom Hardy did for his roles as Bane and Bronson. Bodyweight workouts 4 times a day. I also did this while at work with Pushups and bodyweight squats, really brought my chest and quads up.
Glad to see someone else knows it as well. Tom has repeatedly said he's a couch potato and isn't a fan of the gym. So this regime is good for people who are short on time and don't like training for a long time.
Dude I agree with this so much everyone of your points in the beginning I said exactly! I exercise for about 15 to 20 minutes morning afternoon evening and night and I love it. I wanted to know what the greater fitness community thinks about it thanks for Sharing!
I have started applying this precisely due to a full time job. I'd do my main 40-50 min workout in the morning and then after work do a 20 minute strength, posture, or form improving exercise.
I have been doing this type of training for a while now and have really found it easier to get motivated and easier to exercise more than I would if I was doing it all at once. Since I'm just getting back into consistent exercise after a long break for health reasons, It's been extremely beneficial to Do little bits at a time so I'm not psyching myself out and getting overwhelmed before I start.
mate your channel is actually fucking awesome and smashing the world of fitness with legitimate science based information broken down into easily digestible chunks,
This is how I train, if I’m walking and I see a park I’ll do a pulling session or if I’m waiting around I’ll start stretching or sprint up stairs instead walking
Just started doing this and it felt great. 1 compound movement for strength in the morning, bodyweight face pulls at around noon and sprints in the afternoon
Love this! I work from home as well and I've created this barrier to fitness by restricting my workouts to the times when I can get away for two hours... which is difficult as a parent (as you well know). Really appreciate you and your work! Keep it up!
Great if you're working in an office too. Walk for 40 mins before work, hit 50 press-ups during lunch and then do 10 sets of 10 pull-ups when home, stuff works
I can confirm this. Like most bros i dread lower body work. At the end of a work day I’m excited to bench and row but the thought of squats kills my drive. So I do full body 4 days a week. Monday Wednesday Friday and Saturday I do all my lower body and core work before going to work and get it out of the way. After work I do my upper body stuff. I get more volume than before and shorter easier workouts. If I get bored at night or am chilling with the kids in play room I mess around with rings, light dumbbells, kettlebells or bands to grease the groove. Tuesday and Thursday I run or work the heavy bag in the am and do bjj in the evening. Tremendous improvement for me personally.
Just stumbled across your video. By sheer coincidence, I’ve started doing exactly this the last few weeks. I started doing sets of push-ups and high rep situps throughout the day, in between video meetings. For an older guy like me (56), this seems to be a great recipe. I still do 30 min to 1 hour tabata sessions of kickboxing, stretching, running and skill sessions several times a week. I’m now going to start adding pull-ups and handstands into my quick sessions. Thanks for the vid!
Blocks of 20 minutes at time works well for me, and allows for more types of workout within the week. Perfect for maximum intensity. Only down side, after a few months your endurance really plummets. But a once per week 2 hour session can offset that.
I totally agree with about everything you said in this video! And I've made pretty much the same experience training calisthenics. Good Video and greetings from Germany!
Ive worked out this way for years.. Nothing but good things to say.. I would only add a morning stretch/yoga to prevent injury and also before bed to help sleep stiffness. Love this channel!
@Tom Ive tried both ways. If i only lift weights i dont have problems. I love boxing and muay thai plus im almost 40. Yoga/dance/movement is a must before i spar or hit the heavy bag.. I prefer to get it out of the way when i wake up and sleep YMMV
I've already reverted back to doing this after seeing your recent gem of a video on functional training. Reminded me of my later years in school. Wasn't quite as strong or powerful as I am now, but I felt a lot more active throughout the day, because I'd be more active, rather than isolating exercises as I've been doing for way too long. Thanks for being the spark for that. There's definitely a lot of truth in this sort of training, especially if you want to be more athletic overall, physically and mentally. Oh yeah, around 3:37 be careful with one arm push ups like those, over time it can wear out the cartilage in the shoulder joint because of the angle of the arm. Try archer push ups instead. If archer push ups feel too easy, wear a weighted vest. Cheers butt 👍
Hey man, thank you for this inspiration. I train regulary in the morning without any breakfast for 30-60 minutes. And i started working out in a gym since January. I was so motivated that i did too much at the beginning and became sick. My immune system wasn't prepared for that i guess. Then i read about the "Open Window Effect", that can happen if you train too much. That really took a lot of my motivation... since i don't have the best immune system due to a autoimmune disorder. But maybe splitting the workout like you explain will help me with adapting to more training^^ Thank you :)
Great content, thanks a lot Bioneer! I''m back working an office job and finding two 20 to 25* min workouts daily MUCH better for counteracting the effects of a sedentary job than one daily 40 minute session.
This is the sort of content where is love to see a collaboration between you and Ross Enamait. Your research and willingness to just try stuff meshes well with the low tech, high intensity mentality Ross usually brings to his own message on exercise training.
I have been greasing the groove for 30 years. It is my preferred method of training, although I am not looking for hypertrophy anymore. My goals these days are not to damage my tendons and recover from age-related injuries.
Very well done. I usually don't listen to a great deal of commentary however, yours was spot on for what I'm trying to achieve. I'm over 50yrs and I don't eat carbs and things have been going great. The action or activity throughout the day adds more energy to the workout. You can do more destruction to the muscle to break it down. Great video. Please create a video regarding older guys working at it. Thanks.
I've trained this way from time to time over many years. It works, for all the reasons mentioned in this video. However, I found that by spreading the training throughout the day I was constantly thinking about the next mini workout. One can become a little obsessive about getting enough sessions in each day, which can be rather dominating. For me, a short workout in the morning (usually of an aerobic nature) and some strength training in the late afternoon was a better fit.
I have been doing a spread workout schedule for a couple of months now and it's spectacular simply put. I work about 3 muscles every day in a spread workout 3-4-5 times a day, and then take 3 days rest which also helps with the muscle recovery quite well. Even when I do rest days from a muscle group I work on another. Great.
Makes sense. I was a commando, the course was at least 2 big physical sessions every day but the day was also interspersed with press ups, fireman’s carries, burpees (commonly known as bastards) and leopard crawls. We ran between every location and carried weight most of the time. During periods of my life when I have been unable to ‘train’ then I would just bang out some press ups to failure or sprint between locations. The only problem that I see is over use injuries but this can be avoided by varying the training. Also do you ever take a rest day, I only use active rest, rest is rust! Keep up the amazing work.
It definitely works! We've been in lockdown since July due to Covid. I've been training outside and have adopted this method and have seen excellent results.
My dad started doing 20 pushups + 20 bodyweight squats + 20x picking up an old vaccuum cleaner he had filled with water so it weighed around 30 pounds (kind of upright row from ground). He started doing this 5 times throughout the day after his retirement last year. So far he has lost about 80 pounds. He also walks a couple times per day for about 20-30 mins.
Dude, thank you for this! I've been working from home since march, and i've transitioned to this kind of training where i basically get a small break every 15 mins to do squats, pushups, sandbag deadlifts or farmer walks around the house, then go for a bike ride at the end of my work day. I've been seeing some results and definetly been feeling good but i needed this kind of confirmation that i wasn't fucking up my gains! So thanks
I’ve started doing this because I felt very fatigued to do strength & conditioning after I finish Martial Arts training and I’ve felt that my performance has improved A LOT! 🙃
I've tried it ,every thing you say is right.. It makes you more athletic, stronger endurer, aghilitier, more moble, stable, your brain change to another person.. It is the best
This was exactly the information I was curious about, thank you for sharing! Like you I found lots of things saying anything is better than nothing but those articles didn't address optimal returns.
DUUUUUUDE I've been looking for this for months. Im a muay thai and kickboxing fighter, i do my running and my martial arts training all in the morning, i know i should do some strenght workout but in the rest of the day i have no time, i have to work, to cook, to do eveything else besides training. It really could help doing 3 or 4 extra sessions of weight workout because i dont have an entire hour extra per day to do it. Thank you so much bro, im kinda really surprised that there is no scientific research about this.
RedDeltaProject here on youtube has been talking about this, calling it micro workouts. Thanks for sharing, I will definitely start implementing this to some degree.
There is also a study about improved brain productivity after small workouts. Thus by doing this you can stay more productive. I have also been doing this for a long time and love this method of training.
As a student i am trying this and its really helping my overall mental and physical performance throughout the day. Thank you so much for sharing and keep up the good work!!
I enjoyed watching this because I recently created for myself that is pretty similar in what you just talked about. It's an anime inspired training program that I wrote purely for fun, but I've noticed some positive changes in my strength and hypertrophy, power and flexibility/mobility. I've started it this month and it's going already well so far. It would be awesome to get some feedback and constructive critique on the program from you dude.
@@parthpatel4433 Its just a program inspired from workout regimes from character like goku and saitama, and other things. Just take a look at the program.
Thanks for this video. I also work from home and recently started training consistently with Resistance Bands. And lately I've been investing in training throughout the day - which I find more natural, as you say in the video, like if we had a more outside life, hunting, planting, working on agriculture or building our own homes or making our own .
I'm too busy with a weird schedule that changes daily and can't afford to waste a 30 minutes to an hour exercising and then 30 minutes cleaning/showering everyday so I've been doing this for about 6 months. and can say its my preferred way to exercise now.
One advocate of this sort of training is Pavel Tsatsoulie, his podcasts with Tim Ferris are very worth listening to. He also have some VERY interesting propositions on how to train for hypertrophy... I myself am planning to try it after summer, after I’m done _’greasing the groove’_ I just saw someone in the comments mentions it: B A S E D
I train 18 Times per week about 20 min per session. Combined with boxing, gym, chalistetics and cardio. Now i Will start with planche and handstand. I am 44 years old and this is the best training way to increase new skills and stimulate your body and brain. People thinks i am weird and allways say dont over train and how do you have The time. This is doable for us all. Good insight @MR bioneer
I’d argue that this method is even better than an hour in the gym because whenever i look at farmers or construction workers, they are MADLY strong. These people just workout throughout the entire day but never at a very high intensity. And again, MADLY STRONG.
Way to go! Thanks for the video. I've been doing this out of necessity for a while, and I noticed the same things. You always make really cool videos. Please keep up the good work.
Applied this method before. Mini sessions spread over a longer period of time. Especially when preparing for my outdoor sea and hiking expeditions. Didn't go to a gym and lift traditional weights. Lot of calisthenics, combat sport drills and the occasional short run. Ended up being fitter than I've ever been. Size gains too with surprisingly good speed and agility too.
I don't always have access to all of the equipment I need. For example, there is a pull-up bar near one of my college classes that I can use at school easily but I only have weights and such at home. I'm definitely going to make use of the resources I have, it's cool to see other people are training this way as well!
I’ve started doing this kind of training about since September. I have multiple fitness goals and I realized that training each of them once a day is a lot more effective.
I really like this idea. I'm going to try it. What you said at end about needing to build up to those intense workouts apples to me. Thank you for this video.
I can't believe I've never thought of this before! I work from home and do 1hr 15min workouts. After 45min I'm struggling for energy. Perfect solution. I feel silly for not thinking of this before!
I’ve done this in the past as a stay at home dad. It’s easier to pop off a few sets of something, especially calisthenics, in the middle of chores, than disappear to the garage for an hour.
The problem comes in forgetting to do later workouts. If I commit to time in the garage at the end of the day or over lunch, I get it all done. Many times my plan for interspersed exercises was not completed.
Been switching it up to do morning work outs walks and evening workouts for about a month now. I have to admit It's feeling like I'm improving much quicker now than doing one a day. Cootos
I'm doing this and I'm growing like a beast. I have been working out since 3 years, but I was still skinny. 2 weeks ago I started this kind of workout and everything is going pretty well.
Love seeing my old Plastic Concrete filled weights in action! This Everyman version of Henry Cavill is inspiring using any means to improve fitness.. also Squatting in jeans, it's like his goal is to squash any excuse you can think of in all his videos. Without being obvious or preachy. My fave new Sub by far!! thanks @thebioneer
As an at home desk jockey and weekend athlete my mon to friday training is similar - use 1 kettlebell and on the hour I get up from desk and hinge,squat, push and pull 10 of each and make variations every time
"I recommend that you all work from home" This man is a prophet
why? This video is from march this year
@@nomesobrenome4092 Yeah, the 6th. Lockdown started on the 23rd. Beginning of March we were all just going about our day as normal. Well, at least myself and the rest of the team at Primark was.
lol
@@AngryOscillator primark as in the clothing outlet? lmao
@@NiquelBones how condescending are you? For all you know he could be a high level executive not that it’s bad if he is on the tills or security or whatever
I’m am at home mom and have used this for years to keep in shape. Lunges across the house to deliver the clothes to rooms. Leg lifts and skaters when cooking dinner. Picking up all the baby toys in the plank position. It’s fun and it keeps me from taking too much time away from my home and family
💜❤️💜❤️
Keeps you lean and healthy. Too few people do this, they blame the kids for being too tired.
I've had to modify my exercise routines regularly since beginning to stay at home with the kids 12 yrs ago. People will comment that it's easy to stay fit because I'm home. Reality is that, for me, it was much easier when I was working in an office and had an actual schedule and separate workout area. Only as the kids have gotten older (8 or 9 or older) do I get uninterrupted blocks of time.
That's epic. Wow. Love it!!!
The perfect woman.
I've actually done this because of dealing with depression. It was easier and healthier to accomplish small tasks frequently than build up to accomplish long marathons. As a result, not sure if you mentioned this, you have endorphin spikes throughout the day as well that I think is healthy for your brain and body and stress levels, but that's purely my experience not any science.
I actually apply this to just about everything in life, especially studying, and it has had really fantastic results that I won't TLDR here, but glad to hear someone who probably knows more of the science than I do analyze and promote the concept. Short side note: I would love to see the effect of shorter schedules on productivity in the workplace at large. It has really improved literally everything I do in life in multiples, most importantly the joy from things I thought I hated.
Great insight Notty. I’m going to give this a try.
Cheers
Super
thx for sharing, i feel compeled to try now
What if I did 15 reps of curls for example could I spread tabt set out through the day
@@ashtonhamilton5931 I wouldn't necessarily spread sets of a single exercise out throughout the day. I would finish the single exercise at least within about 20 minutes. For me, say I'm doing back, I'll do the hardest and most important first, like pullups. Throughout the day (especially since I don't want to get sweaty all day) I would do assistor muscle training. Biceps curls, lat pull, forearm curls, etc. The other muscles I use to increase pull ups and back strength. I can usually train them without getting super sweaty and exhausted so it works well in between other activities throughout the day. Same for the other major compound lifts on other days of the week.
as a calisthenics guy, i've tended to spread my workouts throughout the day. the most obvious benefit is that you recover between exercises and can therefore use higher intensity and get more volume
As some say "volume is king". If you can get more volume from spreading it out, go for it. I think some might not have the time for it, but yeah, I do the same. 2-3 times per day and I never go to failure.
But it works better than just doing like 2 hrs in one go
@@bossraidcinamon7056 Ofcourse, everything is trade. You will lack challenge mental aspect if you train like this and it's less effective than one block in the afternoon (best time window to train).
I used to do that a lot in the army, doing 10-20 pushups every hour, then 2 minute pushup and situp drills split into 1 minute intervals. That mixed with internal sprints always brought me from sightly out of shape back into shape no problem.
Now 6 years of being out of shape later, just bought a pair of dumbbells and it's been great being able to just pick them up here or there throughout the day and get some reps in. My arms are exploding
The Bionner on March 6th : "I recommand that you all work from home."
Literally one week later : Global pandemic. More people work from home than ever before.
when you relise he started it
@@owenmclaughlin8262
I thought he looked like illuminati. It's his eyes.
It started in December 2019, its just that governments in western countries started lockdown in March
The Bioneer: putting the science back in strength. Oh wait that slogan is already taken
Actually is "putting the science back in the gym" so yeah, he is good! 🤣🤣🤣
GTG is always great along with a tabata set . My problem comes in when I try to introduce weapons into it. I also need to get a weighted vest and a pull-up bar.So far the kbells , jump ropes, sandbag and sledgehammer are working for me now.
Jeff doesnt teach mental training though, so The Bioneer has him beat there. 👊
Unfortunately, yeah, just saw an Athlean-X video where he used this exact phrase :D.
@@Fearl3ss234 jeff is prof. athlete trainer he has got almost every aspect covered !!!
I do this at work constantly, drop and hit 50 pushups, Jump up on a branch do some leg raises, I work on a golf course so I just squeeze training in throughout my day
Jessie Walker hows the gains and stuff?
Glad you mentioned this and I'm actually gonna start working on a golf course soon as well.
@@DrSeussTruth good consistent conditioning and definition, but not much in the way of gains since it’s all body weight, you’ll have to lift for that
@@jessiewalker8547 you can get big with body weight
@@lukasfotto328 you can put on muscle if you are starting out with very little but eventually you will hit a wall and you will just be maintaining what you have achieved up until that point, in order to continuously grow muscle you have to be adding additional weight and stress to the muscle fibers, with just pure body weight training you will reach a point where your not getting and bigger, but still very fit nonetheless
This reminds me strongly of the “grease the groove” method of training Pavel Tsatsouline advocates.
just read the naked warrior, very similar ideas
He mentioned that at 3:44 :)
I was about to say this. I would double check if GTG isn't copyrighted by Pavel.
@@michael9300 but one can still say "grease the groove".
have you heard of martial arts coach, Firas Zahabi, and his training philosophy?
he says you should only work out in a way that elevates your energy level. so basically pick something up, play with it, put it down, repeat as soon and as often as you are able to do it without getting tired.
try this: get a couple of 5 lbs dumbbells, shadow box till you're no longer having fun, put them down, have a cup of tea, now hold a 20lbs kettle bell and practice your dance moves. rest when you're not having fun anymore and only return once you're completely relaxed ~10-20 mins~ then try dunking in basketball! great workout! etc. etc.
build lots of strength, raises your caloric requirement by like 2000~ because you're essentially working out 100+ times a day
I heard him mention it on JRE. A very interesting take. That if you're sore the next day, you've done too much
I’ve been training this way during lockdown here in Ireland and I’ve gone from being able to do no push-ups to 10 sets of 8, it’s brilliant
I like the idea, it makes sense, the only thing is I don’t like hanging around in smelly clothes or showering and changing after each session... so I think splitting the day into two workouts is ideal.
If you do a single exercise at a time you don't get sweaty. It's not for endurance exercises but it works well for strength or exercises that focus on some of the peripheral supporting muscles. Also for the exercises you hate doing (squats in my case), it seems easier psychologically if you do them as a one-off.
It's like I found an amazing cheat code. I work in a grocery store, so already active. I knew as a 44 y/o, I needed to build strength. The loading dock and breakroom have become my gym. Greasing the groove all day w/ pushups for now, about to add a kettlebell in our outdoor picnic area.
I’ve been thinking about this kind of training for long time and always wondered if it would works. Thank you!!!
i work out this way and ...it works and i dont feel as sore the next day either
Yes, me too:D. I'm looking forward to try it. ... thank you too Bioneer :) .
Is it okay if I randomly work on a muscle group around the day for example 15 reps of curls the. 20 mins later that again then 30 mins after that curl again. Would this be okay?!!!!
@@ashtonhamilton5931 is ok have a little pain but to much is gonna destroy you
Type here your experience too please
I've always worked out like this. I don't have the attention span to work out for a whole hour straight lol, so instead I break it, so I'll do 20 pushups here, a few dips there, etc. and by the end of the day I've finished my workout.
Does it work for muscle growth?
I was hoping you'd cover this subject at some point. I've been using a twice-per-day routine for about one year now and I've never had so much increase in strength, size, overall fitness, and this considering I am a 57-year-old hardgainer. While the entire routine is a bit complicated to go into here, the short version of my two-per-day is:
- Each workout tops out at around 40 minutes.
- I exercise only two muscle groups during both workouts, using supersets so the workout stays under 40 minutes.
- I perform no more than 8 sets for each muscle (two different exercises of 4 sets each), per workout.
- The morning workout is heavy weight/low reps. The evening workout is light weight/high reps.
- Morning workout is straight non-nonsense reps, not to failure. Evening exercise is very slow eccentric, always to failure.
- Although I exercise the same two muscles in a day, I always use different exercises from morning to evening, i.e. hit it from numerous angles.
- I do two days on, one day off for two complete weeks, then deload on the third week with VERY light weights, lots of brisk walking, stretching, and some easy bodyweight exercises.
Rinse/Repeat.
Try doing heavy weights with slow eccentrics and fewer reps. Longer rest periods between these sets. And always doing at least two warmuo sets with lighter weight and higher reos to prevent injury from hopping into heavy weighted reos right away.
Personally I noticed the best strength gains that way. It helps build myofibril in muscle tissue as opposed to sarcoplasm growth which is seen in your typical hypertrophic regiment.
You will see an increase in muscle desnity and strength rather than size. This is actually how to build better resting muscle tone. Straight hypertrophy only for extended periods kf time gave me less define more puffy looking muscles even if I had a lower body fat percentage.
@@bxmully Not everyone needs warm up sets, go look at Laird Hamilton for example. I never warm up, never had a problem. I mean, I wouldn't try a 1 rep max... but then I never have so 🤷♂️ don't see what the benefit is myself, aside from ego. By doing supersets he is not only gaining the strength from the high mechanical tension but will also be stressing the cardiovascular system
He IS lifting heavy, the light weight stuff is muscular endurance. If every light lift caused sarcoplasmic growth then runners would be in BIG trouble after a while! Also, what 'typical hypertrophic regiment'? This isn't the 80s anymore, few people tell you to rep for 20, its all 8-12, which is solid hypertrophy developing the number of sarcomeres.
Muscle tone? Really? Again, this aint the 80s. True you can get that sarcoplasmic pump for a bit and puff up but if you are doing anything else then muscle tone is... I want to say bro science but Jane Fonda is springing to mind 😁 I'm confused though because 'better resting muscle tone' is legit, but its more about neuromuscular facilitation than the composition of the muscle itself. Gotta lift heavy bro 😁 or keep solid time under tension a la gymnasts and such. Both of which the OP is doing.
I have a question: what does the rinse part of the workout mean? Like, is it a special idiom for strength training or exercise? I get you repeat this over and over, going through the 3 week cycle. How do you rinse it? What does that mean? I'm so confused.
@@d4mdcykey Ohh. I have never heard that before. English is not my first language.
@@waaagh3203 ~ No worries, our slang can be confusing at times.
Hello, I want to share my experience about this topic :
I spread my workout through the day for 2month now, in the morning I wake up(at 5 am) , do some set of push ups, pull ups and stretches, then after 2hours (take my breakfast then take a moment to digest) I go to gym bench press/rows/deadlifts 5 set of 5-8(depends on the day), then I go to work.. And I do a last workout of 30min at the end of the day(mostly calisthenics)
I started doing this for 2 months now, I was an absolute beginner in fitness, I did not do thar on purpose, did it just because this was the best way to do enough sport with my schedule.
The results are so fucking awesome, I progressed a lot in strenght and calisthenics skills.
Even my friends was impressed, I'm so happy!
Best results I've ever had when doing o me exercise every few hours. I was in scho and didn't have 2hours at a time to work out. I'd do 5 sets of squat, in 30 minutes and hours later maybe deadlift. I could not believe how much bigger and stronger I got as compared to the conventional method
Awesome account, thanks for sharing man!
Thanks for sharing!
I have always known you can get huge and strong from short regular workouts. People at the gym I used to train laughed when i said id just popped in for a 20 minute chest workout. In 20 minutes you can do around 10 sets of chest with short rests. If it was chest day and you were short of time you could easily do 5 or 6 heavy sets of chest in 20 minutes. Convenient if short of time or energy and sometimes benefiical not to do loads of sets and waste too much energy.
I work long hours in catering and this is what I do.
I exercise different body parts according to the day. I'll do 3-4 sets of one exercise over a 10+- minute period. I do 2- 3 of these during the day then about 15-20 minutes at night.
I am able to get a complete workout, and I have greater work capacity because I have more recovery time between exercises.
Doing this for 2 years. It saved me from quitting training once I started university. Overcoming isometrics in the morning, plyometrics in the afternoon and high volume in the evening!
You're really turning all possible kinds of trainings inside and out. Excellent work!
Great to see someone else is using this method. I started training 2-3 times a day for about 20 min each, because I was really busy. Honestly I was worried I will lose some weight, but that did not happen, I actually lost fat and gained muscle mass which is surprising because I gain muscle really hard. The greatest improvement was in energy levels through out the day and with the handstand balancing.
I always hate that intensity in one hour and sitting in the other hours
The idea of spreading workout popped up this morning And I remmeber that I have read something like that on your channel, and here we go
I have been doing this during the pandemic, and I will never change. I'm 44, and feel like I am 24.
Great videos! At 63 I need all the ideas I can get! Always exercised neck, back, chest, forearms, abs and legs, getting arms and delts with those compound moves. I decided to finish life's ride with the Steve Reeves Mr. Universe routine with Sandow's Light Dumbell and freehand routines when rest is needed, my goals are more modest than a Reeves build but that is the plan.
This is actually what Tom Hardy did for his roles as Bane and Bronson. Bodyweight workouts 4 times a day. I also did this while at work with Pushups and bodyweight squats, really brought my chest and quads up.
Glad to see someone else knows it as well. Tom has repeatedly said he's a couch potato and isn't a fan of the gym. So this regime is good for people who are short on time and don't like training for a long time.
I bring a deck of cards to work and go through the deck with push ups
Dude I agree with this so much everyone of your points in the beginning I said exactly! I exercise for about 15 to 20 minutes morning afternoon evening and night and I love it. I wanted to know what the greater fitness community thinks about it thanks for Sharing!
I have started applying this precisely due to a full time job.
I'd do my main 40-50 min workout in the morning and then after work do a 20 minute strength, posture, or form improving exercise.
I have been doing this type of training for a while now and have really found it easier to get motivated and easier to exercise more than I would if I was doing it all at once. Since I'm just getting back into consistent exercise after a long break for health reasons, It's been extremely beneficial to Do little bits at a time so I'm not psyching myself out and getting overwhelmed before I start.
Im like a workout addict, Can't wait for monday so I can starting working out twice a day, thanks for the video! You are a beast!!!
mate your channel is actually fucking awesome and smashing the world of fitness with legitimate science based information broken down into easily digestible chunks,
This is how I train, if I’m walking and I see a park I’ll do a pulling session or if I’m waiting around I’ll start stretching or sprint up stairs instead walking
Just started doing this and it felt great. 1 compound movement for strength in the morning, bodyweight face pulls at around noon and sprints in the afternoon
This is the way i train for 7 years now. I like the term “incidental training”. There is always time to train, no excuses. Nice to see the Bioneer!
Love this! I work from home as well and I've created this barrier to fitness by restricting my workouts to the times when I can get away for two hours... which is difficult as a parent (as you well know). Really appreciate you and your work! Keep it up!
Great if you're working in an office too. Walk for 40 mins before work, hit 50 press-ups during lunch and then do 10 sets of 10 pull-ups when home, stuff works
I can confirm this. Like most bros i dread lower body work. At the end of a work day I’m excited to bench and row but the thought of squats kills my drive. So I do full body 4 days a week. Monday Wednesday Friday and Saturday I do all my lower body and core work before going to work and get it out of the way. After work I do my upper body stuff. I get more volume than before and shorter easier workouts. If I get bored at night or am chilling with the kids in play room I mess around with rings, light dumbbells, kettlebells or bands to grease the groove. Tuesday and Thursday I run or work the heavy bag in the am and do bjj in the evening. Tremendous improvement for me personally.
Just stumbled across your video. By sheer coincidence, I’ve started doing exactly this the last few weeks. I started doing sets of push-ups and high rep situps throughout the day, in between video meetings. For an older guy like me (56), this seems to be a great recipe. I still do 30 min to 1 hour tabata sessions of kickboxing, stretching, running and skill sessions several times a week. I’m now going to start adding pull-ups and handstands into my quick sessions. Thanks for the vid!
Blocks of 20 minutes at time works well for me, and allows for more types of workout within the week. Perfect for maximum intensity. Only down side, after a few months your endurance really plummets. But a once per week 2 hour session can offset that.
Awesome video Bioneer ! I’m currently training BJJ 5 times a week so this will be extremely helpful with my workouts 💪
I was literally wondering just this several days ago cos I started getting dizzy from my usual workouts and thought about making them shorter.
Thanks!
I totally agree with about everything you said in this video! And I've made pretty much the same experience training calisthenics. Good Video and greetings from Germany!
Ive worked out this way for years.. Nothing but good things to say.. I would only add a morning stretch/yoga to prevent injury and also before bed to help sleep stiffness. Love this channel!
@Tom Ive tried both ways. If i only lift weights i dont have problems. I love boxing and muay thai plus im almost 40. Yoga/dance/movement is a must before i spar or hit the heavy bag.. I prefer to get it out of the way when i wake up and sleep YMMV
@Tom
Oh no I likes to sleep on the floor...
I've already reverted back to doing this after seeing your recent gem of a video on functional training. Reminded me of my later years in school. Wasn't quite as strong or powerful as I am now, but I felt a lot more active throughout the day, because I'd be more active, rather than isolating exercises as I've been doing for way too long. Thanks for being the spark for that. There's definitely a lot of truth in this sort of training, especially if you want to be more athletic overall, physically and mentally. Oh yeah, around 3:37 be careful with one arm push ups like those, over time it can wear out the cartilage in the shoulder joint because of the angle of the arm. Try archer push ups instead. If archer push ups feel too easy, wear a weighted vest. Cheers butt 👍
Hey man, thank you for this inspiration. I train regulary in the morning without any breakfast for 30-60 minutes. And i started working out in a gym since January. I was so motivated that i did too much at the beginning and became sick. My immune system wasn't prepared for that i guess. Then i read about the "Open Window Effect", that can happen if you train too much. That really took a lot of my motivation... since i don't have the best immune system due to a autoimmune disorder. But maybe splitting the workout like you explain will help me with adapting to more training^^ Thank you :)
Great content, thanks a lot Bioneer! I''m back working an office job and finding two 20 to 25* min workouts daily MUCH better for counteracting the effects of a sedentary job than one daily 40 minute session.
This is the sort of content where is love to see a collaboration between you and Ross Enamait. Your research and willingness to just try stuff meshes well with the low tech, high intensity mentality Ross usually brings to his own message on exercise training.
I have been greasing the groove for 30 years. It is my preferred method of training, although I am not looking for hypertrophy anymore. My goals these days are not to damage my tendons and recover from age-related injuries.
Very well done. I usually don't listen to a great deal of commentary however, yours was spot on for what I'm trying to achieve. I'm over 50yrs and I don't eat carbs and things have been going great. The action or activity throughout the day adds more energy to the workout. You can do more destruction to the muscle to break it down. Great video. Please create a video regarding older guys working at it. Thanks.
I have been doing this since Covid lockdown. I feel great and got my blood pressure under control. Love this method. I feel great.
I've trained this way from time to time over many years. It works, for all the reasons mentioned in this video. However, I found that by spreading the training throughout the day I was constantly thinking about the next mini workout. One can become a little obsessive about getting enough sessions in each day, which can be rather dominating. For me, a short workout in the morning (usually of an aerobic nature) and some strength training in the late afternoon was a better fit.
I have been doing a spread workout schedule for a couple of months now and it's spectacular simply put.
I work about 3 muscles every day in a spread workout 3-4-5 times a day, and then take 3 days rest which also helps with the muscle recovery quite well.
Even when I do rest days from a muscle group I work on another.
Great.
Makes sense. I was a commando, the course was at least 2 big physical sessions every day but the day was also interspersed with press ups, fireman’s carries, burpees (commonly known as bastards) and leopard crawls. We ran between every location and carried weight most of the time. During periods of my life when I have been unable to ‘train’ then I would just bang out some press ups to failure or sprint between locations. The only problem that I see is over use injuries but this can be avoided by varying the training. Also do you ever take a rest day, I only use active rest, rest is rust! Keep up the amazing work.
It definitely works!
We've been in lockdown since July due to Covid.
I've been training outside and have adopted this method and have seen excellent results.
My dad started doing 20 pushups + 20 bodyweight squats + 20x picking up an old vaccuum cleaner he had filled with water so it weighed around 30 pounds (kind of upright row from ground). He started doing this 5 times throughout the day after his retirement last year. So far he has lost about 80 pounds. He also walks a couple times per day for about 20-30 mins.
Dude, thank you for this! I've been working from home since march, and i've transitioned to this kind of training where i basically get a small break every 15 mins to do squats, pushups, sandbag deadlifts or farmer walks around the house, then go for a bike ride at the end of my work day. I've been seeing some results and definetly been feeling good but i needed this kind of confirmation that i wasn't fucking up my gains! So thanks
I’ve started doing this because I felt very fatigued to do strength & conditioning after I finish Martial Arts training and I’ve felt that my performance has improved A LOT! 🙃
I've tried it ,every thing you say is right.. It makes you more athletic, stronger endurer, aghilitier, more moble, stable, your brain change to another person.. It is the best
Really love your channel. Have to dig through all the media bull shyte to find it but it's a relief to see something of quality
This was exactly the information I was curious about, thank you for sharing! Like you I found lots of things saying anything is better than nothing but those articles didn't address optimal returns.
DUUUUUUDE I've been looking for this for months. Im a muay thai and kickboxing fighter, i do my running and my martial arts training all in the morning, i know i should do some strenght workout but in the rest of the day i have no time, i have to work, to cook, to do eveything else besides training. It really could help doing 3 or 4 extra sessions of weight workout because i dont have an entire hour extra per day to do it. Thank you so much bro, im kinda really surprised that there is no scientific research about this.
RedDeltaProject here on youtube has been talking about this, calling it micro workouts. Thanks for sharing, I will definitely start implementing this to some degree.
There is also a study about improved brain productivity after small workouts. Thus by doing this you can stay more productive.
I have also been doing this for a long time and love this method of training.
Love how out side of the box this channel is!
As a student i am trying this and its really helping my overall mental and physical performance throughout the day. Thank you so much for sharing and keep up the good work!!
Just from the title, it makes me think of Greasing the Groove, which absolutely works.
edit: Ah excellent you mention it
I enjoyed watching this because I recently created for myself that is pretty similar in what you just talked about.
It's an anime inspired training program that I wrote purely for fun, but I've noticed some positive changes in my strength and hypertrophy, power and flexibility/mobility.
I've started it this month and it's going already well so far.
It would be awesome to get some feedback and constructive critique on the program from you dude.
Sweet man sounds awesome! Happy to take a look if you want to send it over!
@@TheBioneer Awesome I just sent it through to your IG
Can you comment your routine here?
@@brandonjackson3483 can you comment the name of anime?
@@parthpatel4433 Its just a program inspired from workout regimes from character like goku and saitama, and other things. Just take a look at the program.
Thanks for this video. I also work from home and recently started training consistently with Resistance Bands. And lately I've been investing in training throughout the day - which I find more natural, as you say in the video, like if we had a more outside life, hunting, planting, working on agriculture or building our own homes or making our own .
I'm too busy with a weird schedule that changes daily and can't afford to waste a 30 minutes to an hour exercising and then 30 minutes cleaning/showering everyday so I've been doing this for about 6 months. and can say its my preferred way to exercise now.
I’ve been doing this already before this video. I love it.
One advocate of this sort of training is Pavel Tsatsoulie, his podcasts with Tim Ferris are very worth listening to.
He also have some VERY interesting propositions on how to train for hypertrophy... I myself am planning to try it after summer, after I’m done _’greasing the groove’_
I just saw someone in the comments mentions it: B A S E D
I train 18 Times per week about 20 min per session. Combined with boxing, gym, chalistetics and cardio. Now i Will start with planche and handstand. I am 44 years old and this is the best training way to increase new skills and stimulate your body and brain. People thinks i am weird and allways say dont over train and how do you have The time. This is doable for us all. Good insight @MR bioneer
I have been seeing great results with this form of training. Respect!
Literally have helped save/elongate my life. Thank you for the content you create.
I’d argue that this method is even better than an hour in the gym because whenever i look at farmers or construction workers, they are MADLY strong. These people just workout throughout the entire day but never at a very high intensity. And again, MADLY STRONG.
super good work this guy should be in a movie...
Way to go! Thanks for the video. I've been doing this out of necessity for a while, and I noticed the same things. You always make really cool videos. Please keep up the good work.
I’m new to working out and was just wondering about this. I’m glad i came across this video. It had exactly the information I was looking for.
Applied this method before. Mini sessions spread over a longer period of time. Especially when preparing for my outdoor sea and hiking expeditions. Didn't go to a gym and lift traditional weights. Lot of calisthenics, combat sport drills and the occasional short run. Ended up being fitter than I've ever been. Size gains too with surprisingly good speed and agility too.
Great Video Mr. The Bioneer.
As a fellow writer I loved your productivity hacks video. I enjoy your videos I learn from them both in information and as a RUclipsr. Inspiration
You inspire me to keep going when I start to feel as if i want to give up on exersise, thank you for these videos
I don't always have access to all of the equipment I need. For example, there is a pull-up bar near one of my college classes that I can use at school easily but I only have weights and such at home. I'm definitely going to make use of the resources I have, it's cool to see other people are training this way as well!
This man looking like a whoooooole villain in his sleeveless hoodie😂 So badass!😅 5:28
Gonna try this out soon🤔 probably with slightly longer times.
Haha thanks man! That’s another trick - sleeveless hoodie means you don’t need to wash armpits after working out 😂
@@TheBioneer I have like 6 sleeveless hoodies.
I’ve started doing this kind of training about since September. I have multiple fitness goals and I realized that training each of them once a day is a lot more effective.
Thank you for this. I’ve been experimenting with this myself and have been noticing similar things with my muscle growth and strength
I really like this idea. I'm going to try it. What you said at end about needing to build up to those intense workouts apples to me. Thank you for this video.
I can't believe I've never thought of this before! I work from home and do 1hr 15min workouts. After 45min I'm struggling for energy. Perfect solution. I feel silly for not thinking of this before!
I’ve done this in the past as a stay at home dad. It’s easier to pop off a few sets of something, especially calisthenics, in the middle of chores, than disappear to the garage for an hour.
The problem comes in forgetting to do later workouts. If I commit to time in the garage at the end of the day or over lunch, I get it all done. Many times my plan for interspersed exercises was not completed.
Looking shredded mate
Been switching it up to do morning work outs walks and evening workouts for about a month now. I have to admit It's feeling like I'm improving much quicker now than doing one a day. Cootos
I'm doing this and I'm growing like a beast. I have been working out since 3 years, but I was still skinny. 2 weeks ago I started this kind of workout and everything is going pretty well.
I have been doing this for years now little here little there it works!
By far my favorite way to train! So convenient and fun !
Love seeing my old Plastic Concrete filled weights in action! This Everyman version of Henry Cavill is inspiring using any means to improve fitness.. also Squatting in jeans, it's like his goal is to squash any excuse you can think of in all his videos. Without being obvious or preachy. My fave new Sub by far!! thanks @thebioneer
I love that mini rope climb in your garden that's brilliant! 😅😅👌
Been doing this for years very nice to.see you expand further
i live near my gym, if I want to do a 2000m on the concept rower I like to do that early and then do the other stuff later.
As an at home desk jockey and weekend athlete my mon to friday training is similar - use 1 kettlebell and on the hour I get up from desk and hinge,squat, push and pull 10 of each and make variations every time
could we get an update to the video? I love this topic