Beginners workout: 5 minutes per day, 1 set each of two exercises to failure!
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- Опубликовано: 23 июл 2024
- In this video I walk you through performing a basic high intensity session that takes less than 5 minutes to complete!
4:10 bodyweight squats
6:45 hollow body pushups
9:27 summary/ putting them together
This may sound like it would not be effective, but by applying a high intensity of effort and training to momentary muscular failure, this brief workout can produce a real, positive impact in biomarkers and in helping you build a base level of conditioning and strength.
Ideally you would add a pulling movement to balance pushing with pulling, but I wanted this to require zero equipment, and its purpose is just to build consistency before you scale to a more complete program.
Here is the study link showing as little as 3 minutes of HIT to be effective: journals.plos.org/plosone/art...
If you have already built the habit of normal training and are ready to scale to more robust program which includes pulling, try the 8 movement, 20 minute session found here: • Full Body Workout: 20 ...
This 5 minute workout is made up of 2 movements, the bodyweight squat, and the hollow body pushup. If either of these seems difficult for you, each movement has a detailed playlist which will walk you through unable to perform even one rep, click this link for squats: • #3 Bodyweight Squats: ...
and here for the hollow body pushup: • #1 Pushups: From unabl...
Click here for more on tension on how to apply it/ why it matters: • How to do your reps: t...
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I made a FREE guide that breaks down the "Foundational 8"
These are the 8 types of exercises I do to build a strong, healthy body
And I've included step-by-step video tutorials
You can get it at this link: eepurl.com/gqdPSr
Will try these. Thanks for explaining the proper form for these exercises.
I love 3-5 minute exercise sequences. It is the perfect length of time to do for a short break at work. I'm lucky to have a private office!
Agree! People don’t realize this, but as long as the effort is very high, the duration need not be
"This is JT and welcome to bodyweight strength." Nice intro, and another excellent presentation.
I have a weight loss channel -- Ive lost 40 lbs and my husband lost 70. I am so glad I found your channel. I cant do cardio for an hour a day and I know I need to weight train as a woman. Thanks for putting this out! NEW SUB! 💃
Love the content bro! Keep up this good work!
Thanks, Jeff. I appreciate it, especially coming from you.
Nice work Jerry. Thanks
YW, sorry I missed your comment
I have done the same approach using grease the groove. Doing it this way I have been more consistency and it's been over 7 months. When you see this video give it try and you'll see it. Great and informative video.
Wow! Thank you for this👍
You are very welcome!
I came at this as soon as I had a second and there are already 9 comments and 20 likes ahead of me! Dude, this channel is blowing up.
Found you on twitter & glad I did! Very much appreciate your style of communicating the content = clear, comprehensive but not overwhelming. Am recovering from major surgery and need something I can grow into gradually as I'm able. I've always migrated to bodyweight exercising and like your approach.
Thank you, I appreciate that
This is extraordinary. Just listened to you on the Carnivore Cast reluctantly. I thought it would not be of interest to me but it’s perfect. I really appreciate your commitment to the science and to teaching towards good health
I am glad you found it useful! I am basically the antithesis of the “Instagram commercial gym” scene. Didn’t realize there was much of niche for it 😂
Awesome like always.
Thank you
I won't exaggerate when I say I've probably viewed over 500 hours of bodybuilding content on YT over the past 2 years. All the usual suspects. Steve Cook, Guzman, AlthleanX, Jeff Nippard, Jeremy Either, the list goes on. Don't get me wrong, all good stuff, but much of the same. so I have a prediction here;
Jerry will begin to tighten up these clips a little. Not too much, perhaps a little better audio with a mic but that it. No need for the insane production value and "science based" studies that include a screenshot of a published paper inevitably by Eric Helms etc. Just 15% better editing and better audio and this channel will be 50k by December for sure. People are craving authenticity and "pure" content. This hits the spot on what people are after in increasing volume. Mark this comment for accuracy and review in December 19.
It is also important that the dog remain in these videos the way it does. Randomly, at times of it's own choosing, caring little for the audience.
Montgomery Burns 😂 first, thank you for your feedback. Second, I am ordering a mic today😁 third, I have three dogs who care little for anything other than sun bathing as they will.
I read studies on training, I follow Schoenfeld and helms et al, and I think studies give us clues, but time in the trenches and experience matched with what data we have is where we each program a little differently. Even Schoenfeld talks about how studies are just guideposts, as we don’t have the funding to study everything, and control all the variables.
My personal interest is in efficient training rather than absolute optimal hypertrophy, so I want the most efficient time spend possible, and that’s what I will be presenting the most of.
At any rate, please feel free to offer suggestions, feedback, constructive criticism etc, I will always be appreciative of it.
I love how you break everything down and explain it! I'm an almost 50 yo perimenoupausal woman, out of shape and trying to lose weight (started carnivore). I think a LOT of women in my age group need a trainer like you and tips on how to gain (and regain) strength to cope with and combat whatever comes our way with age! THANK YOU for this!
You are very welcome, I am happy you are finding the content useful
Annali Rudman yes me too! Almost 50, peri menopause, recently started carnivore! Lol
I just came across this video today and I’m very inspired but nervous since I’ve only ever done the girl knee pushups my whole life. Can you let me know how it’s going for you? My main motivation is to keep up with my nine year old daughter-that and she was playing with my bingo wings the other day so that was the last straw for me! lol
You can totally do this! Monica has been following my stuff. I can’t reveal her age, that’s up to her to reveal, but she was similar to you ladies. This is her Instagram instagram.com/p/B8u3RduDbLv/?igshid=e8xr3apq97wu
You can see how strong, lean and functional she is now relative to where she started
Thank you Jerry! 🙏 So wonderful you haven’t forgotten about us older gals! We want to be strong and energetic too but sometimes lack the funds, the time, or motivation. You have somehow managed to address and solve all three!
You are an absolute gem. Thank you so much for providing these free informative videos. I will check out the link you provided and will update you on my progress as well. I’m so excited to get started and hopefully show some progress by summer!
Man you are great!!🙏🙏🙏
Thank you, Vipinder. I am happy to have you on the channel 💪🏻
Very cool! Thanks from Saint-Petersburg, Russia.
You are very welcome, thank you for checking out the channel. Reach out any time with questions.
Awesome idea, Jerry. Love how you are fine tuning your content according to what people need. I tried it today, but wasn't able to reach failure on squats. I will try cossack squats, because Im not able to do pistols yet. Thanks for everything!
Cossacks are great because they will increase hip and ankle mobility over time as well. You could also look at assisted single legs where you use a doorway or pole for support/ balance
@@JerryTeixeira Great idea. I will try both and decide which one to use according to intensity. Im a loyal supporter!
I heard about you on a Vinnie T podcast with Monica Ricci. I’ve been doing push-ups and squats as part of my kettlebell routine and thought I was doing pretty good for an almost 60 year old. But...Daaaang! I used your routine and I’m working muscles I didn’t know I had. Great video, I’m glad I found you, I’ll be watching more and using your routines.
Lou, I am stoked you found the Channel! Let me know if you have any questions on anything. Love Vinnie and Monica.
Love it!
Thanks, James.
Great posting Jerry. Very informative. I am a believer in body weight training and you explain the principles very clearly. Currently under lockdown in the U.K. so no excuse for me not to perfect these exercises. Listened to you on the Vinnie Tortorich podcast which directed me here. Be safe out there man and thank you for posting.
Very happy to be able to share how I train and have it benefit others, especially in the current environment
Just listened to Vinnie’s podcast and now I’m here. Now to get hooked.
OMG you're so awesome but I can't even do ONE push-up from the ground up (57 and have very little upper body strength). I was able to do the squat though--little shaky, but I can get all the way down. I will do the push-ups against my desk, then a chair, then the floor. Really hoping to gain some strength but just fyi some people need to start even slower.
came here because i'm sort of starting from scratch and the entire endeavour of muscling up is a lot to cope with (too much info, too many styles, devices...). I was told to do squats and push-ups daily, which I have been doing for almost 4 weeks now, but I can't do my push-ups fully (yet) because of weak arms. So your 2 basic exercises to failure, daily, sounds like a solid place to continue what I have started doing, but with the improvements you mentioned in details. I didn't know push-ups were NOT done with the back straight!
Hollow body is the strongest position for the lumbar spine for Bodyweight/ gymnastics training. It’s different when you start loading the spine with weights. Glad to have you. I am trying to make this a community, so please feel free to reach out any time
You have inspired me to get a suspension trainer and workout at home. Going to cancel my gym membership as I just don't make it there often enough due to my shift work. Thanks for the great content!
You are welcome. Nothing wrong with a commercial gym, but you can absolutely get a brutally hard- efficient training session at home with minimal equipment
Good luck👍
Great message JT.
Thank you, much appreciated.
Thanks for this. Similar to Convict Conditioning. I heard you on Biohacker's Lab. Had to check it out. Great info and understandable instructions. Thank you for your time and work. Looking forward to learning from you. All the best!
Thanks for the feedback! I have read as much as I can find on gymnastics strength and condition, calisthenics books including the 3 CC books. Solid books overall, but some of their progressions had steps that didn’t work for me, so, as with most physical training methodologies I took what I liked from each Source and then Added in workarounds to progressions that helped me out. And then behind just progressions I am applying actual studied principles of strength of hypertrophy into the programming. Please feel free to reach out any time with content suggestions!
I nominate Jerry Teixeira as the new King TUT, the King of Time Under Tension.
😂 no way, this is very old, just not oft applied to Calisthenics.
Thanks for your videos on bodyweight training, they are really useful for physical fitness in the right natural way like ancestors. What do you recommend for mental fitness and toughness ?
Listened to you on Vinnie T podcast and you immediately hooked me. Hoping to get my very busy husband to commit to this with me. Who doesn’t have 5 minutes ? Thank you for the informative video. My in shape mega push-up son is using momentum. I think I convinced him to try your method.
Kim Wicks happy to have you on board, Kim. Please feel free to ask if you have questions, or to make recommendations for content.
Hello Kim. I just listened to one of Vinnie’s podcasts yesterday with Jerry. Hope you are still following. The program and I’d love an update as to your progress.
Badass intro !!
The talking or the 5 second logo? 😂
I was talking about the 5 second logo lol but all your content is on point. Straight to the point, clear explanations and very informative.
chefmo27 glad you like it, I actually was hoping that’s what you were taking about because I wasn’t sure what people thought. 👊
I’m starting this tomorrow morning. 👍
Let me know what you think when you do!
Jerry Teixeira I lost count on the squats, but the timer was at 1:31 when I couldn’t do anymore. The push-up went well. I managed eight before failure. I’m going to repeat this midday.
Keep me posted!
Thank you. Yes I’m very sore and since it’s five minutes I been keeping up with.
Keep me posted!
Mr. Teixeira, I would love to do what you suggest. But my Cerebral Palsy seems to make it impossiblr for me. Do you know of a book to show me how to adapt my workout when I'm wheelchairbound at least for now? Thank you for your help.
4:12 video starts
Thank you.
If you skip his message - you miss the whole point.
@@TerryGrier Exactly, they miss important details...because impatience
Awesome vid! Do you think you can touch base sometime on structuring meals around training?
Going to be talking about meal timing shortly, it’s all going to be predicated on your goals.
My dad just recommended this to me. Can’t wait to try this tomorrow
Outstanding! Let me know if you have questions, and the first thing you’ll want to add in when you expand is a row to balance development of the pulling muscles since you are working pushing muscles With these push-ups
JT, can you comment on breathing during this routine? What is the right way to do it? Thx and look forward to integrating your material into my practice.... Good luck with your channel!
You want to compress/ brace your core as you perform any strength training movement. It takes some practice. If you need to take in a full breath then do so at the top of the movement then brace again.
ruclips.net/video/ZMjDJTBzUcE/видео.html
Is there a day 2 and beyond
My boys and I are doing a 30-day JT 5min Beginner Workout challenge ;) We'll let you know how it goes. When you say "muscular tension", are you locking up those muscles, like in a rigid/hard flex and then moving through the motion?
You want to brace your core. Keep tension in the glutes etc. you aren’t trying to flex as hard as possible, just stay tight throughout the movement
Insightful video. Why should we protract the shoulders while doing push-ups? Without protracting shoulders, i find pushups difficult.
You want to fully protract at the top and retract at the bottom to train the shoulders through their full range of motion
This feels like a great place to restart for a mom with not a lot of free time!! Any suggestions for an alternative to the push-up? I have a wrist that isn’t able to bend.
Are you familiar with perfect push up handles? They allow you to grip the handle which keeps your hand neutral so you aren’t bending the wrist.
Or you can even do knuckle pushups, which will also keep your wrist neutral. You’d just want to do those on carpet.
Or if you have dumbbells you can grip the dumb bells like you Would the perfect pushup Handles.
Happy to help you figure something out.
Alternatively, you could go squats and planks. I have a plank challenge I posted that shows you 4 plank variations you can do. Doing those as I do in the video with squats would be great
Her is that plank video: Follow Along Plank Workout Challenge
ruclips.net/video/EBCMPnhJ4c0/видео.html
Great alternatives! Thank you. I don’t know how I forgot about the push-up handles/dumbbell solution! I used to use them in the gym and the dumbbells worked wonderful and found them to be more sturdy than the handles. I love planks as well so I’ll probably swap between that challenge and dumbbell push-ups. Appreciate your tips and videos 👍🏼👍🏼
Dude. I literally did not think it would be that hard, I’m sweating bullets from five minutes. I can already feel it tho.
How have you been over the past 3 weeks? Sorry for the slow reply
@@JerryTeixeira so far I’m doing well. I’ve been keeping up with it, and it’s slowly becoming normal.
Question for you - I am mid 40 F who can't do a push up. Do I start with the wall-chair-floor progression or knees? Which do you feel is more efficient? thank you for this video, will start and update you on the results in a few weeks!
DO wall/chair/ etc
its superior to knees
I have heard him say in a recent podcast that you can start with a counter top and progress to a coffee table. Never from the knees as it doesn’t promote core strength.
Correct, and thank you
the pushups are really hurting my wrists and I think I’m moving my hands back too far, i.e. more than 6 inches. Is there any other tip or reference point on the body for how far back your hands should be in the push-up position?
Just don’t move them back further than is comfortable based on your Wrist flexion. You could also do neutral grip by gripping a set of dumbbells or perralettes. Also, try these drills to warmup and help improve that wrist mobility over time ruclips.net/video/Wkf3EHhq4tY/видео.html
I’ve read recently that although short HIIT trainings are ok, you shouldn’t exercise for long periods to the point you feel out of breath. Primarily if you’re trying to lose weight and/or are insulin resistant. Has to do with release of cortisol. Thoughts?
Transient cortisol release From exercise is not a negative thing. Now when you are calorically restricted and trying to lose weight that is a form of stress (dietary) and so I would not recommend over exercising (very long duration) but being out of breath is part of the training effect, your body adapts by increasing mitochondrial density and capacity. You absolutely want to put out an Adequate intensity of effort. That said, you shouldn’t feel like you are going to die when you train.
Also, sprint intervals and that type of thing are a bit different than Bodyweight movements that are zero impact. So with this beginners video you do a set of push-ups until your firm fails and you can’t perform another clean rep, then rest a minute or two or 3, then the squats to the point where form fails and then you are done. You aren’t going to have any significant cortisol elevation form a two set 5 minute training session.
But remember, cortisol is good, you would die without it. It’s chronically elevated cortisol that is bad, which is from excess mental Syria’s and poor sleep primarily. Then excessive exercise in an energy calorie restricted state
Jerry Teixeira Thanks bro!
With the squats, my form has been corrected before to "not go below the knee-line" - is aiming to touch the ankles here necessary?
You don’t fully engage the glutes unless your hips dip below the knees a bit, but you can work on better depth over time. Basically you want to take them as deep as you comfortably can. Remember that you aren’t loading the spine with weight so the common risk fo injury people worry about isn’t really an issue here
@@JerryTeixeira Interesting, thank you! I found you after stepping on the scale this morning after 2 successful weeks of progressive weight loss, calorie-counting, food-logging, calorie-deficiting, etc... and suddenly gaining 3 pounds. This past weekend I haven't gotten much sleep, I went through a move and ran OrangeTheory's version of a triathlon on Saturday. So I can accept that maybe my body is stressed and needs rest. Cancelled my workout today to get some rest, going to focus on drinking as much water as I can and getting to bed early. Thanks for the tips, I'm a subscriber now :)
Literally a mind reader was just about to message and ask your opinion on this topic. If you were to include a pulling variation how would you go about incorporating it?
you want to add a pull asap, but just getting consistency is the main thing. Then you can use a doorway with zero equipment, i'll get that up by tomorrow morning. After that you could go with bands, or a doorway pull-up bar, or the simple outdoor rack i use.
Watch out for the lion behind you lol
Very fierce 😂
New sub.seeing what this is all about ..hope your different and not pushing product ...we will see..realisticly not everyone can afford 50$ for powders when some of us just want to feed off informative info
I will never have a supplement sponsor, it’s an integrity thing. First, I eat all whole food and don’t use shakes, so I am not going to push them, although I think they are fine if you need one to help get enough protein in.
@@JerryTeixeira I also eat whole foods I eat real food I really don't do shakeswhat supplements do to my liver condition just looking to see what kind of exercises would be the best or what kind of exercises
Steve Pimentel strength training by far. If it has to be high intensity of effort, that’s what I am introducing you to here. You push to momentary muscular failure, you keep the musculature as tense as you can. As you build a base with this them you would expand on this over time with additional movements.
My Bad knees 😭
Weak wrists 😭😭
I am a beginner. Do u do each exercise for 5 minutes or until fatigue? Meaning total exercise would be 10 minutes. I would think you would do more squats or pushups. Sorry to be thick headed.
You just do 1 set to momentary muscular failure. Meaning push yourself with a high intensity of effort, but stop on the last rep where you feel you can’t get another
But you can do more than one set of each If you want
Why do we want our shoulders protracted when doing pushups? I thought proper form was a straight back.
You protract at the top of the push-up because that takes the shoulder through full range of motion. It makes little sense to not complete the range of motion. Doing so is only leaving gains throughout the shoulder girdle on the table
@@JerryTeixeira Aha, I see. Thanks!
@@curated3708 You are very welcome.
Is that a Fox in the back?
Chihuahua
Please take a look at your website certificates. Safari and chrome are saying it’s not private to prevent someone checking it out.
Charlie Fox wil do
Will this make our (women) boobs bigger too?by Body building exercises I mean?
No, it will not increase fat deposits, it will work to make them look lifted a bit
too much cardio burns muscle.... lifting builds muscle...... muscle burns fat....... simple
As a 'beginner' this seems unachievable and terrifying. Everything that has put me off exercise and trainers all my life. I'll go look at the specific playlists but, must say, seriously put off already
What is it that is putting you off? It’s 2 exercises and 5 minutes per day, and the exercises are a bodyweight squat, which is the absolute simplest lower body exercise that there is, and pushups ups which can be performed against a wall, again as simple as can possibly be made.
How can I make it any more minimalist/ simple, No exercises and no minutes per day? Genuinely curious how this can seem unachievable. There is nothing simpler than a wall push-up except simply walking. It’s hard for me to adders what is off putting without you explaining what makes you feel intimidated by this.
What specifically is the “this” that is terrifying, Cassie? What about it is terrifying? Every move has a progression to make it easier or harder.
@@MikeMandelHypnosis that (progressive) message is very well buried in this particular presentation and requires the Beginner (who came here because of the title) to go look for their instructions elsewhere. If each demonstration here was prefaced by as much discussion about making it easier as he puts into explaining how to make it harder in this 'Beginners' video, it wouldn't be so very daunting.
I linked the video with the easier progression in the video notes. But I can link the wall push-up video here in the comments as well if you are having trouble finding that video for any reason.
Push-up progression 1: push-ups with hands elevated
hey man your intro video is way too loud in volume!!! great content but pls turn down the audio on your intro.
I did, older videos were like that. Maybe I can go back in YT studio and lower just that part, Ill check. Thanks
You lost me at push up. lol. Something I have NEVER been able to do, even as a 115# teenager.
You can still do them. Just elevate your hands. You can’t do them on with hands on the the ground, but you can do them.
Here is a link so you can see easier versions.
ruclips.net/video/ekCSUc7WrL0/видео.html
@@JerryTeixeira Thank you. Wow, I wasn't expecting a reply. I found your You Tube site via Dr. Bikman's book. He is terrific and so I assume by association so are you.
@@JerryTeixeira A question: where should I go to progress from the Beginner Workout?