Fitness Essentials for 2025: Train These Things for TOTAL Fitness
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- Опубликовано: 6 фев 2025
- My ebook and training program: www.thebioneer...
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n this video, I break down what I consider to be the essentials of fitness. These are the things we must train if we want to call ourselves “fit.” Even mores if we want to maximise our performance.
To me, this is one of the big misconceptions surrounding fitness: that you can simply start a strength training program and that will take care of your health or make you a formidable athlete. Others might take up running, or a class like yoga.
All these things are great! But the body is capable of so many things and has so many functions. We need to nourish it in multiple ways to perform our best - we need to focus on mobility, strength, AND endurance.
But it also goes much deeper than that. From there, we ask “what kind of endurance?” Or “strength where?” And what about health or cognitive performance? What about tendons and bones?
Again, we need to take care of all these things. Not only because a glaring deficit in any area will leave you prone to injury… not only because it will be a big gap in your performance… but also because each of these traits builds upon the others.
As I’ve explored recently: there is no such thing as strength without mobility. There is no such thing as strength without endurance. All strength requires a little endurance and all endurance requires a little strength. They are not separate things: they are different points on a spectrum.
This is all getting a bit abstract, which is why this video exists to outline the things that you MUST train to get a complete and well rounded performance.
My conclusions? It’s… a lot. Nigh impossible, in fact.
But there ARE ways. The key is to stop worrying so much about being the very best in any one area. To stop worrying about “optimising.” Instead, we simply aim to provide the body with as much varied stimulus as possible, as regularly as possible.
This video serves as a bit of a summary of my ideas and my training to this point. As such, I thought it would be fun to include highlights from the last year. It’s been an awesome one and I have even more cool stuff coming in 2025!
Thank you SO much to all of you for your support and I’ll see you next year. Have a great New Year!
Superfunctional Training 2.0 is on discount here: www.thebioneer.com/shop/sft2
Happy New year! 🎉
Do you plan on releasing your books as a physical version?
Gracias a ti he mejorado y aprendido mucho :D saludos desde colombia
How do I make my fascia more elastic? For years I've struggled with this; my insides get gummed up. If I put my seatbelt on with the wrong hand..or twist/compress my torso or limbs too far i feel a sudden painful cramp like sensation and have to quickly twist the opposite way as hard as I can to get insides to un-stick as it were. I've explained this to several doctors but they never have advice other than drink more water. Please help.
Hermano te veo en forma como casi a ningún youtuber fitness. Y no voy a poner en duda que eres un atleta único, con un físico, elasticidad, y estado de forma envidiable. Pero no te lo tomes a mal, pero dudo de que seas natural. Los hombros 3d me hacen dudar. Aún y con esas, enhorabuena por tu contenido, por.tu estado físico y por tu contenido. Gracias
adhd maxxing do all the things! train all the things!
I love this channel because seeing a “fitness” RUclipsr actually preach fitness is such a Rarity. The vast majority of popular “fitness” RUclipsrs seem to think bodybuilding and fitness are the same, when in reality a sole focus on bodybuilding at the expense of all other fitness aspects is the antithesis of fitness
Yea thats why i didn’t really wanna do bodybuilding i dont wanna cut out fun stuff just to look good
Big facts
also taking roids becomes more and more synonymous with "fitness"
They are not necessarily focusing on it at the expense of certain things. They are just not training every aspect of fitness. But, their training do improve certain parts of fitness. What ever he mentioned here are all "parts" of a big thing.
@sagnikbiswasma20d013 yeah, saying it's the antithesis is a bit much. Yeah if you're taking a huge amount of steroids, dirty bulking on unhealthy foods and trying to 1rm every workout increasing risk of injury, then maybe.
But most bodybuilder will be in the gym a few days a week, building strong muscles in a large range of motion, prioritising sleep and diet and doing some cardio.
New studies have come out saying strength training a few times a week is the best form of exercise for longevity.
That single arm decline push up was one hell of a way to open the video. Mad props to you, sir
he is really absolutely badass 😂
Beast
Came here to say this. Dang
I can't think of a RUclipsr more deserving to hit the 1M subs milestone than you, Bioneer.
On Nov 4 2023, I stopped breathing and my friends took me to the ER, this became a patter every month until June 2024. I could barely walk or think due to my brain and muscles not getting enough oxygen. My relationships suffered, my wages suffered, I was the weakest I had ever been, and almost through my life away. I had hit rock bottom. Since then, I've moved out of a hazardous environment, quite self-medicating for my nerve damage (unrelated), cleaned up my eating, and have spent the last few months both taking classes to change careers and getting into boxing shape. There were countless nights where I didn't know if I'd wake up the next day. I've seen myself at my weakest, now I'm committed to becoming my strongest self.
You and the few no-bullshit content creators like you are diamonds in the rough, and your videos have helped me reclaim and reshape my life. I wish you and everyone here good health because at the end of the day, it's all we really have.
you went to hospital with respiratory arrest monthly for 6 months?
Very few people these days train because they love it! This guy clearly does as do I! Keep motivating us all !!!
Excellent training on your channel garageman 👍🏼
What an incredibly thoughtful video, as usual.
You occupy a unique and essential space in RUclips fitness. I don’t know anyone else who blends holistic, nuanced, practical, and science-based insights in such a broadly applicable way.
Thank you! 🙏🏻 😁
This is one of the few 'fitness channels' I watch and take notes from.
Thank YOU!
I don’t post much but I’ve been a subscriber of yours for a very long time. Your influence has been a major positive influence on my fitness journey. Thanks for sharing your insights!
When I was a kid and teen I never formally trained anything. I used to play out whereby I'd run, jump, climb and play football (soccer). I did the jumping and climbing in particular a lot. My physique and athleticism were awesome. I train now and yet I was stronger before touching a weight.
Doing small exercises daily and experiencing the feeling that comes with it has snowballed into being in the best shape of my life.
I’m stronger, faster, and more agile than I’ve ever been. Makes me wonder what I could have been if I did this when I was younger.
Like myself, you need to have the maturity to follow a healthy lifestyle. The important thing is you are doing it now and not 10 years from now.
At this point you have become, to me, like visiting with a like-minded friend who inspires and educates and is just way fucking smarter than I am! I appreciate everything you do here and applaud your progress this past year! 2024 was not a bad year for me - my core strength has increased considerably which of course helps everything else. i was carrying a heavy bag of rock salt with one hand just the other day and noticed absolutely NO sideways lean at all, my core had zero problems keeping me upright even though i was walking on snowy unbalanced terrain. little things that can make a big difference in how we function on a daily basis. my pullups are getting better, my traps have noticeably improved, and my side delts have really come a long way (i am NOT naturally wide so anything i can gain there is good!) and i just hit a new PR on Dragon flags (16 full reps, and this being my 2nd exercise in a core giant set, not bad for a 57 yr old fucker like me lol) for 2025 I am going to work on doing a handstand and I want to get back into deadlifting and reach a new PR. hip and shoulder mobility would be a good thing to improve as well. i also am hoping to finally get into wearing minimal shoes. I'm also going to try German Volume Training starting next week. I have never done super high volume work before so I just want to see how it goes...or if it goes at all! Best to you and your family for 2025 and yeah a million subs is right around the corner!
Thanks man! I appreciate it! And epic work on your progress 💪🏻💪🏻 Sounds like you’ve got a great slate for 2025, too!
I spent the majority of 2024 off training, eating garbage, because I lost the martial arts dojo I was running at the end of 2023. But I resumed diet and exercise at the end of November. I'm already feeling better. I feel like I understand the path to getting the body I really want. Your videos are always the most helpful amongst the deluge of RUclips fitness. Thank you Adam.
This year was huge for me: it was for the first time in my life (44yo) that I managed to stick to exercise. First time ever that I lost weight. Up until now I made many attempts but nothing lasted. I was slowly accepting my ever increasing extra kilos, insulin resistance, increasing levels of cholesterol... Until this summer. I'm not quite sure why now but I lost some weight, I feel much better and what's the most important - I started enjoying the process. These are still just baby steps but I hope I can keep going and keep getting healthier.
Btw - did I see Ezio in this video? 😁 Love your approach to fitness! Thank you for doing what you're doing. ❤
I challenge you to take a Ballet class this year!
If you truly want to work on fluidity, Dance is where it's at!
I Dance and Teach Ballet, Skateboard, Animal Flow, Cardio Kickboxing, kettle bells, and after 2 years of consistency and effort, i just killed it this Christmas performance season. Lifting Girls and Women above your head, walking, and gracefully putting her down, takes a whole other sense of Finesse in Strength and Movement!
I move with the grace of an elephant 😂
Awesome 😎 👍
@@paulatreides0777, Same here. I always say, “I cannot dance, I just move with enthusiasm”.
Bro invented rizz
Though I have been trying to stay in shape all my life, I’ve been at a place where I was trying to do the “impossible” instead of doing the basic of exercises. From looking at Capoeira to animal movements, I overwhelmed myself. I decided late this year to just do stuff that I think were considered simple and just develop strength there. Seeing this video just confirmed to me what I was thinking; that I am not going to be able to do it all, but I can build on core movements in order to advance my movements in the long run. You keep on exploring new ways to move and get strong.
Bioneer, 2024 was an excellent year for my fitness and health journey. I went from slinging weights and body building to performing in Hybrid athletic events, one of which i was ranked fifth in the world for my age group(somehow). I reversed my left ventricular hypertrophy through many ,many hours of steady state cardio, and I've even gotten my certificate to be a nutrition coach while also dialing in my own nutrition.
At first, it was frustrating when I started training for hybrid athletics. Simply because my cardio wasn't great. But as that improved, my strength slowly started to decrease. However, by the end of this year, my cardio, endurance,and stamina are through the roof and I've even gotten my big lifts back to where they were. So for myself, I'd say 2024 had been the most educational, the hardest struggle, and the biggest reward!
I've also shared your book, Functional Training and Beyond, to 3 friends of mine!
Thank you for all the info you provide!
I appreciate the amount of effort this guy puts into his self-made stock footage =]]
We're all gonna make it brahs 👍
Unfortunately, depression really got me this year. Not only robbed me of gains, but set me back quite a bit. Trying to take advantage of the new year and plant my stake anew to get started on the path back to where I was. Its an exercise in patience and self-acceptance.
Sorry to hear that, hope you’re better now. Yeah, when you have a setback you’ve got to try and enjoy the journey and have patience. When you forget about the progress, it happens naturally
@TheBioneer that's good advice. I appreciate you and your videos. It has been quite motivating!
I really feel what you mean. I go to the gym once or twice a week, I have an overall quite active and healthy lifestyle (not perfect of course). But I started running recently, only 5-6 km so far, and oh boy do my calves hurt. It is absurd that I can't run as much without hurting for days.
I completely understand the goal of being super good at one thing, but for a lot of people, improving a bit in everything feels like it makes so much more sense. And so being able to run, swim, bike, carry things, climb, when we want. I realize now that my (and I mean, my :p ) ideal sport life would be a combination of climbing/bouldering and some endurance.
Time to read your ebook again !
Log land mine presses are so tuff, still remember when I first saw Stone Circle hitting those. Love the moves in this video! Thanks for all your work
We can't thank you enough Adam, looking forward to becoming superfunctional with you in 2025 and seeing you hit 1M subscribers.
The "total fitness" message is a good one. I'm 68, so keeping some muscle on me is important, but there is just so much more to health and fitness. I'm starting to tune out some of the other channels, I just can't hear much more about gaining that last gram of muscle, especially if it is going to entail eating tons of protein or doing a couple of dozen sets a week just for my biceps and so on. I do a little jogging and tons of walking along with resistance stuff, but I'm going to keep increasing that variety. You give us so many good ideas. Thanks!
Cheers from LA! Love your channel; been a fan for a few years now. You're work is inspiring and unique. Hope all's well!
I really appreciate the footage of him training at numerous locations in all his videos. It helps to remind me that you can train everywhere.🧐😤🙏🏾🫡🫀🏃🏾♂️🏋🏾♂️🚴🏾♂️
but you have to take your a
shirt off as well!
15:10
I think something to keep in mind for everyone is that it is much easier to maintain performance than it is to build it up.
This is important because it means that it's ok to focus on a single aspect of fitness until you reach a good level of proficiency, at which point, you can switch your area of focus!
Adam is right, it's *impossible* to optimize for all of this. So don't worry about it!
Pick the training that suits you best, and focus on that. Just keep in mind that later on, you might want to look to train other aspects of yourself, and it's ok to ease up on your focus, because you won't lose your progress.
*Start here* : 16:50
Very true! And I think the topic of an upcoming video :-D
@@TheBioneer
Very much looking forward to it -- Happy New Year!
Shoveling snow off of my garage roof ticks a lot of boxes for me. Static hold for biceps when I have to carry the snow, core brace on one side, heavy one sided lift, fast one sided lift, explosive force when throwing the light/heavy snow far enough so it doesn't block the walking area below. Walking with a load. 😊
Just a great channel - uniquely offering a more holistic training mentality. All the best for the new year...
I started Japanese Kendo at age 48. And learned hard that my computer jobs ruined me bit-by-bit. And working from home is good, but also less movement. About 10 years later I am still working to get back flexibility, strength all around but have finally got my 3rd degree black belt.
You're simply amazing. Not only in terms of your physique, also you mobility, strength and endurance are outstanding.
Greetings from a fan in Argentina.
Sorry to hear your journey includes back problems so early in life. But glad you are finding ways to work through that challenge. My back troubles go to my youth and have many ups and downs in that regard. The bad episodes usually come though after I've allowed myself to get out of shape in the core. My MRI/CAT might say I am done for. But I am coming back and making good progress (think of an climbing sinusoidal wave) from the last and very long one. I have been inspired and informed by your vids. Thank you so much!
The most important needs as we age are strength, flexibility, mobility, and endurance. Good physical health is necessary for good mental health. In my first 50 years, I was very active. Your body reflects your lifestyle. I had a mild heart attack at 62. I've had back surgery, rotor cuff surgery, and 2 hernia repairs, At 80, I developed Congestive Heart Failure. I suffered a fall injuring both my shoulders.
To begin my rehab I changed my diet to carnivore. Since making this change my blood pressure has returned to a normal of 106/69. No more meds. Congestive Heart Failure has disappeared and my heart is functioning at 100% using only one med instead of 6. My Dr. encourages me to continue my lifestyle.
I incorporate lightweight Indian clubs, Lightweight kettlebells, bands, and my hanging bar. When I have better flexibility I will add calisthenics. It is slow going. I only want to be the BEST ME possible at the age of 84.
Mr. Bioneer, keep up God's work. We need you.
HAPPY NEW YEAR TO EVERYONE.
PS: I forgot to mention 2 hip replacements. LOL.
You are an inspiration sir. Thank you David.
That's encouraging
Woah. Congratulations, man! That’s a very inspiring story 🙏🏻💪🏻💪🏻
@@TheBioneer and for everyone - Superfunctional Training 2.0 is worth the $$££ - everything in one place but as with all things you have to put the work in.
10:01 As a drummer I completely agree. It can be pretty hard to make your limbs play different patterns independently, and it's a skill that needs to be developed over time
The visuals are insane. Clips are too incredible for me to ignore. Great video
You are truly one of a kind in what you create. Absolute genius.
Wow, you really tried to include every aspect of fitness into this video! And yes, is comes off as being a little overwhelming to incorporate all variances of fitness for each of us. For me, over many, many years of working out ( without PEDs) naturally, I find that my path in life led me to the specific levels of fitness more than a framed workout formula creates my path in life. When I was 20, I moved into a yoga ashram that was led by an Indian swami, with about 14 students. I felt I needed to understand my mind and body connections more thoroughly. Flexibility and strength and relaxation were taught. And, my path went on from there, leading me to other aspects of fitness. A few years later, I started weightlifting. My routines don't include all the aspects of fitness, (toe strength, lol) but and am aware there is always more to learn.. This year I learned about my ability to eat less, reducing my overall fat, and still giving myself the nutrition I need. I had to buy new clothes because my pants were falling off.
One of my fav channels I discovered this year. Every video packed with so much knowledge and articulate transfer of it.
Also, if I see this absolute unit of a man running at me, I would shit my pants.
I find your videos very helpful and informative and I enjoy that your not just a one trick pony 🐎 over the last 12 months I've changed the way I train, I don't just do one type of training, I change every day, I don't even plan what to do . I generally do movement and agility training, whilst doing kettle bells and calisthenics. Most days I use Grease the grove method as doing and hour or more in one session soon bores me. So basically I train through our the day and do different things depending on where I am. Keep posting your stuff. BRILLIANT
informative no bs content ✅ sophisticated gentleman ✅
high thumos ✅
inspiring even for someone who doesnt exercise ✅
Love that you still train in puregym, I always think of places like that as beginner gyms and it’s rare to see people actually training properly in there
Kudos on another great year for you. I expect you’ll get your one million subscribers next year, no doubt. I’ve remained consistent this year (3rd year in a row, consistently) and now I’m looking to focus on more bodyweight related stuff, flexibility and potentially judo. I’ve lost nearly 10ths this year and feel great, but still got further to go.
I watched one your earlier videos. You’re definitely leaner and put on some muscle these last few years.
Good job mate. This video is I think one of those hidden gems on RUclips that is exclusive to those whose algorithm is fed with searches for different ways to train your body and your mind. I started out as a geeky 23 year old tall guy who spent most of his years on his computer playing video games. Through my fitness and health journey I came to the conclusion that lifting weights alone is not giving me what I wanted when I started. I always looked at it from a aesthetics and numbers thing. Bench 100 kg and get your abs.
Today I realize that as you said, fitness is something much more complex. Your video however gives me motivation, because it makes me understand that I am doing the right thing by incorporating many different ways to be physically active.
I wish you all the success you deserve and I pray for many others to be inspired to follow the way of yours.
Recently started training like a fighter since I turned to a fight fan earlier this year.... it's the funnest way to train for me while also being functional ! I love it
I say it again: one of the very best channels on whole RUclips. Love it❤
I had knee surgery in march, started back in the gym in May and have been making steady progress since and shifted the focus of my training a bit around rep ranges and volume. I've surprised myself with what I've been able to do and made good improvements. Not been training now for a few weeks due to illness but I'll be back at it soon. You're the man, keep doing what you're doing!
In 2024 I started watching your channel. I consumed a lot of videos, which is not training; but your explanations of physiology, functional concepts, and sarcopenia (I'm turning 49 this year) were valuable input for getting my head around modern exercise and programming something without a trainer. Now I have a little gym area in my apartment, 3 circuits of higher rep bodyweight/kettlebell exercises to rotate (an LLM, carefully argued with, helped with this), and I've just started going back to capoeira after a 20-year absence. Dark Knight or bust!
Amazing!! I’d love to start capoeira again! Good luck 💪🏻💪🏻
A talk with " The Stone cirkle channel" would be fantastic. Thanks for everything 🎉 you are the best.
Your quality has improved a lot. I usually just listen to your videos, but this was visually appealing to watch
Many of your videos were recommended to me throughout 2024. Now I'm subscribed and ready for what you have in store for us in 2025
Have a happy new year everyone!
@@_spartan11796 happy new year!
Nice one, Adam! Keep on doing what you do, you’re an inspiration!
It's been amazing to watch you subtly, and sometimes not so subtly, bust every preconception and fitness myth on the internet. Over the past few years of finding your channel from my accident and being literally broken and torn, and using the benefit of your knowledge through this channel and your books, I've been able to build myself back and better than before.
It's also been impressive to watch you not only understand but practice Bruce Lee's philosophies. I'm quite sure if he was still alive, there would have been a collaboration and you would have had your 1 million subs long ago. I'm not performing silly lip service here, but I genuinely think out of all of the fitness channels I've watched, which I'm very picky about in subscribing to, you're the one that most exemplifies growth of all things, not just through hard work, but through smart work, curiosity, and playfulness. Your content is fresh, creative, and very knowledgeable. We are very lucky to have this channel. Thanks for everything and I look forward to a future of so much more. So does Batman.
My biggest win for 2025 is just learning about myself more. I jumped into lifting without any idea what was going on and used my wife's old beachbody workouts as a template to follow; they largely did nothing for me other than improve my cardio. I jumped online in 2023, watched some youtube, and built my first program, but still had the beachbody mindset. It wasn't until I found your channel and some of the natural bodybuilding community that I changed my program and actually started making progress, not only in my performance metrics but also visibly in my physique.
The tail end of this year I've come to realize that though "Functional" for visual improvements Bodybuilding is just one tool in my toolkit and am setting up to pursue new modalities in 2025. The two big ones are going to be Rings and Sandbag lifting but I'm also looking at rucking/trailrunning once the weather around here isn't awful. I look back and am thankful for the base that I have built, it got me out of the sedentary life, but now 2025 is about learning to use that fitness to explore new skills.
The joy of seeing the Peace Pogoda in the opening scene 🎉 The Bioneer in MK! ❤
synthesis of mind and body while having fun doing it, thanks for 2024 happy new year
Bro, you're awesome 💪
So much variety in one person and you're just learning it all.
Your knowledge exceeds all the other 'Fitness' channels.
You preach real fitness and life functionality.
Excited for 2025
You are an inspiration, Im turning 40 next year , ill be in the best damn shape of my life! 💪 Lets go
You’ve genuinely been the most influential fitness…, no, scratch that, person, I’ve watched on RUclips this year.
As a rather weak dude who has worked out for ages, but gotten nowhere, I’ve learned so much from your channel and your first book, and look forward to reading the second one! I now find myself doing animal flow, attempting handstands (poorly), doing kick through pushups and explosive pushups and am on track to doing a one arm push up sometime soon. Also, I no longer care how silly I look doing all that in public.
Thanks a million and have a great 2025!
Amazing! 😁 Thank you! I’m right there with you!
Thank you for making this amazing content! Hope 2025 is great for you as well! 🥳
Very comprehensive. One would be hard pressed to include more but I will give it a try.from the top. Lactate threshold training, VO2 max training and acclimatization or similar asphyxiation training if you don’t live near mountains. I would also add how to manipulate your mitochondria into ketogenesis but not everyone fasts or goes on a keto diet.
Such a great video that I created a "General Fitness" playlist and kicked that off with this video. I'm 61 and do a little at a time all the time as I start my 2-year training cycle for a Fall 2026 marathon. Even though there's a big "running" focus it's going to be really important to be entirely well-rounded (which is going to be much more important that what my race time is; especially since my wife said, in her exact words, that "No one gives a ****." Thanks.
Haha! I think our wives would get on 😂😂
Really pleased you mentioned your purpose of creating a motivational video, but recognised it could have the opposite effect.
It had already crossed my mind that i was in equal parts inspired by you, and overwhelmed by finding a starting point for me.
I received one of your books for Christmas (which i've almost finished), but think i'll be purchasing the one you've mentioned in this video as well.
been watching your vids for a long time, I cannot believe you don't have a million subs, I'm taking the plunge in a cpl of weeks and buying that ebook and program
So this year has been my peak performance year! Looking back to its beginning and now I really improved in every aspect of my physisc thanks to Allah you showed me your channel and your ebook, as i was a boxer and someone who thinks lifting weights are 'bad' and the bodyweight only is the go lol I was not only wrong, but WEAK AF! I lacked strength a lot but rn with a superfunctional approach I'm really happy of where i am now , thank you so much sir you were really a mentor for me this year
Amazing channel and insight. Fitness, like life then, is all about variety and focus which is far more exciting than simply being good at a few things. The learning never ends, and that’s beautiful.
I struggle with a. Remembering to apply what i learned from your videos on a regular basis b. Having sufficient time but as long as i keep exercising regularly without worrying too much about a & b then I keep motivated and enjoy my training.
2024 has gone really well. Achieved a bunch of PBs without really focusing on them. And at 52 I’m the fittest and strongest and leanest I have ever been. Not drinking any alcohol for over 19months now is also a massive enabler of all of this.
Wishing you all a great 2025 as it’s going to be interesting indeed.
Funnily enough having to scrap my gym sub made me go back to kettlebells and mobility. Turns out that forcing my self to concentrate on getting my weight down, and not giving myself an excuse to sit still, was way more than a generalized run-around-the-machines for 'gainz'. 2025 goals: I hit my target of under 30%BFP next is under 25, roughly 20 pounds to lose, Work my KB swing/snatch up to a respectable weight, and continue to fix my back with the KB windmill. Was great to see you doing that excercise too!
My biggest piece of advice for reaching 1m subs (as someone who knows nothing about being a youtuber) is to try to get on some podcasts or featured on other people's channels. I discovered your channel because Greg Doucette was reacting to one of your videos I think about getting stronger without getting bigger, and he said that he thought you were providing good information, which served as an endorsement for me to look into your channel. I find so many channels that I enjoy from people going on podcasts or being featured on other people's channels. That's my 2 cents anyway Keep up the good work!
George Hebert defined that 100 years ago. It is so right. Great, that you have reached that level of wisdom. It is essential and healthy
Nice always a great video keep doing it. I lost 40 lbs after gaining about 65 lbs then in November I decided to start doing small movements and gaining momentum pushups every morning KB flow work outs after work cardio on the weekends 💪 just decided to replace free time with free weights ect.
Thank you, Sir Bioneer!
Great video! Love all the different training styles and variety!
Happy Holidays and best of luck in the new year, Adam!
Very inspiring! It´s always great to see what you have to say!
I wish you a great 2025 and hope you can accomplish all your life and fitness goals! We'll be here as always!
Greetings since Mexico
Happy New Year!
Thanks for the awesome video!
I really screwed up this year... I have two little kids right now and I just couldn't find the energy to workout... So I basically lost all my muscles and my skills... The goal for next year is to increase my energy and my will to train and then find little spots during the day for a short workout... My ultimate goal is a seated ring muscle up, but that's a long way to go.. Thanks for the motivation! Have a great new year!
My training improved when I found your channel. Thank you for the ideas and solid info. slán go fóill!
Defo inspired me to make some big changes. Getting started in the morning, thanks. Elite content as always 😎
Good to hear ur back is better! Here’s to 1 mil!
I have a weak left arm because of a trafik accident over 20 years ago. But i try to get my left tricep by doing a lot of assisted reps and streching it and it really works. To focus on the ecentric part does the job. But i cant train types like hanging in that arm or one arm pushups with that side. I cant sprint or just jog either. But i have found other ways to train those parts.
With age it has become more important what im cabable to than how my body looks. Im 48 now and has been training since i was 15 and was allowed into a gym 🤣🤣💪🙏🏻
Thank you for all your great content
We love you ❤
Back at you! 😁
Stamina, speed, strength, power, agility, mobility
You skip endurance, explosiveness, flexibility
Chi
Too much to focus on
Stamina is endurance. Mobility is flexibility. Explosiveness is speed and power.
Thanks for a great year of posting! Boom!
"optimizing for all of these things is impossible" : You suggest starting at an area one considers week, but you hit the button when you discuss how "training isn't this boring thing you have to do on the spot and I love that about it." I would say that the key to lifelong fitness is to enjoy what you are doing, not doing it for the outcome (to be "Batman"), but rather the journey! Love your approach and your journey -- it inspires me! Cannot wait to see the pirate ship!
Love this channel!
My 2024 was positive for fitness. Made my best gains in the second half of the year including learning some Olympic lifts. In the new year I want to give more focus to running whilst maintaining my strength.
Strength was what I thought was the endgame, so to speak. I do have to say that these videos have challenged my belief about what fitness is. As a kid, I played and got stronger and had fun while doing that. So I wonder why fitness became dry, so to speak? Recently I got into BJJ, which as an older adult, it rocked my world about the notion of fitness. Yet, it’s helping realize a more comprehensive and realistic understanding of fitness. Now I have some new goals beyond strength. Thank you!
I am looking forward to that next Batman video 👀 another great video man!
Great video Adam. This type of multi facetted, well-rounded training is a big reason why Oleksander Usyk is so much better than anyone else in boxing.
Those one hand pushups on the steps, just wow.
Loving your philosophy and your vids 👍👍
Can you please make detailed video on the exercises to practice each of these essentials
Just purchased your program. I really do enjoyed it, just wished you would put time stamps on your "how to do an exersice"-video, takes slot of time to find it
Honestly, 2024 gotta be my best year for training, i didn't gain a lot of muscles, but i became lean by cardio(jumprope) and basic calisthenics while being under constant academic pressure, specially setting a habit of training regularly
13:01 the ability to remain calm during meditation even after the parparazzi jumps from the bush and close in with a 4k zoom lense. essentials
I think you would love the short story, 'Understand', by Ted Chiang. I don't want to spoil anything but there's some very cool stuff about mind/body control, plus it's just a great story.
0:47 this all looks so badass, but i know 100%. Yes, 💯 that if i practiced this, I'd look ridiculous & my apartment is wayy too small so do anything but a simple pushup or leg stretch
Hi! Another great video, as always. I have a question-how did you fix your back pain? I'm dealing with some of the same issue and would love some advice. Maybe you could do a future video on back pain and exercises to help with it?"
Went into 2024 with shoulder pain and I am ending 2024 with no shoulder pain while also not having a surgery which I was worried about. My back squat and deadlift have gone up and I have learned how to do a barbell snatch. So it has been a good year for me physically. Next year I want to continue getting stronger while also losing a few pounds.
You're really making progress on that bent arm planche. Impressive!
Love the content. Do you have any videos on nutrition or your diet?
Stating "Stress can be catastrophic for our health" immediately followed by footage driving on the left side of the road, hammered the point home for me as a right-side driver 😬
😂😂 Apologies for the damage that may have caused to your health!
Also, you're a legend Adam! The pirate ship shot looks amazing!