My Minimalist Morning Workout Routine: Month #1 (Part 1)
HTML-код
- Опубликовано: 6 сен 2020
- This is my Minimalist Morning Bodyweight Workout Plan. It’s a Complete Weekly Workout routine that doesn’t require any special equipment (none-equipment options will always be available) and it does not take more than 30 minutes to complete.
In part 1 we’ll focus on hill/stair sprints that are combined with push-ups. If running up stairs on a hill is not an option for you, don’t worry! I also have indoor and outdoor alternatives.
Workouts 1 and 3 (Monday and Wednesday):
A) Estimate a distance that takes you 20” to run at maximum speed
B) Warm up: Run that distance at an 50%,60%,70% and 80% intensity (feel free to add more sets if you feel you need them) and follow your last two sets by two sets of 8-15 straight elbow push ups
C) Main part of the workout: Sprint, walk down and rest in total 3-4 minutes, do a push-up set till momentary muscle failure, rest 30 seconds and repeat
D) Go for 3 sets if you’re a beginner or if you’re training after a while, 3-5 sets as an intermediate, 5-6 sets if you’re advanced.
Recommended ◎◎ Gymnastic-rings: www.bodyweightmuscle.com/reco...
Recommended fitness tracker Xiaomi Mi band 4: amzn.to/2ZhsYAV
Warm up vid: • Complete Warm-up for B...
My favorite Jump-rope: www.bodyweightmuscle.com/cros...
Beginner’s guide (video/blogpost-tutorial): www.bodyweightmuscle.com/begi...
Recommended reads on minimalism
- Essentialism amzn.to/3jlGf2X (my favorite)
- Essential: Essays by The Minimalists amzn.to/3bbUa96
- Minimalism: Live a Meaningful Life amzn.to/2D5TNQG
[GET YOUR FREE BEGINNER'S GUIDE] www.bodyweightmuscle.com/free-...
===================================
Recommended Gymnastic Rings ◎◎: www.bodyweightmuscle.com/reco...
===================================
OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
Find them all here; www.bodyweightmuscle.com/free-...
===================================
ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: www.superherobodyweightworkout...
===================================
My favorite Jump-rope: www.bodyweightmuscle.com/cros...
===================================
Follow me on INSTAGRAM: / bodyweightmuscle
===================================
Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
Спорт
This is my Minimalist Morning Bodyweight Workout Plan. It’s a Complete Weekly Workout routine that doesn’t require any special equipment (none-equipment options will always be available) and it does not take more than 30 minutes to complete.
In part 1 we’ll focus on hill/stair sprints that are combined with push-ups. If running up stairs on a hill is not an option for you, don’t worry! I also have indoor and outdoor alternatives.
Workouts 1 and 3 (Monday and Wednesday):
A) Estimate a distance that takes you 20” to run at maximum speed
B) Warm up: Run that distance at an 50%,60%,70% and 80% intensity (feel free to add more sets if you feel you need them) and follow your last two sets by two sets of 8-15 straight elbow push ups
C) Main part of the workout: Sprint, walk down and rest in total 3-4 minutes, do a push-up set till momentary muscle failure, rest 30 seconds and repeat
D) Go for 3 sets if you’re a beginner or if you’re training after a while, 3-5 sets as an intermediate, 5-6 sets if you’re advanced.
Recommended ◎◎ Gymnastic-rings: www.bodyweightmuscle.com/recommended-gymnastic-rings/
Recommended fitness tracker Xiaomi Mi band 4: amzn.to/2ZhsYAV
Warm up vid: ruclips.net/video/BfCPy949OvI/видео.html
My favorite Jump-rope: www.bodyweightmuscle.com/crossrope
Beginner’s guide (video/blogpost-tutorial): www.bodyweightmuscle.com/beginners-guide/
Recommended reads on minimalism
- Essentialism amzn.to/3jlGf2X (my favorite)
- Essential: Essays by The Minimalists amzn.to/3bbUa96
- Minimalism: Live a Meaningful Life amzn.to/2D5TNQG
Estimate your heart-rate zone 2:
a) Estimate your Max. Heart-rate (MHR): 211-0,64 X your age
b) Estimate your Resting Heart Rate (RHR). Take your pulse before you get out of bed in the morning, and continue this for 3-4 days in a row to get consistent readings.
c) Calculate Your Heart-Rate Reserve: Subtract your heart's resting rate from your maximum rate.
d) Multiply your HRR by 75% and 85%
e) Those are the heart beats per minute you want to be within
i.e. for a male that is 35 years old with a resting heart-beat of 42 beats per minute
a) 211-(0,64 X 35) = 188.6
b) 42
c) 188.6 - 42 = 146.6
d) 146.6X 0,75 + 42 = 109.95 and 146.6X 0,85 + 42 = 124,61
Heart-rate zone 2 = 110 - 125
Great Antony! Thank you verry much! Looking forward to the new tips!
Btw we have the same fitness watch haha 😊👌
Ps. Do we need to add our HRR after rhe multiplying in order to measure our heart-rate zone? I think you didn't mention that on d)
Can we do, let’s say 8 hill sprints of 20 secs, then rest 5 min and do as many sets of push ups we can?
I look forward to reading the books you linked in the description. I really enjoyed the "Joy of Living", I'm sure these books will be as good as it.
We are what we read, so any advice regarding books is always appreciated!
Have a great day Anthony!
Great job brother..Waiting for other parts ..💗💗
great video! Greetings from Turkey!
Thank you coach.👍
Thanks for this, I am trying to change my routine. And, I tried today to follow your advices. Running sprint stairs are good, and it's true that is a great antistress. Combined with push ups, it is a good full body and cardio training. I am looking forward for your body weight circuit.
Dan John is awesome i agree big influence on myself also, the start of your workout looks great cant wait for the rest. Thank you brother
Thanks Mcz!
Great video. Thank you. I'd sit and watch you all day rather than many stupid fitness channels. :) Have a nice day
Love from india bro
Nice video Anthony, can I ask what song you were playing at 4.37?
Your video quality is improving consistently Brother... Would love to visit this city... It's beautiful ❤️
So, what are the indoors alternatives?
Ok what do you think about calisthenics volume by AlphaDestiny ?
Is jogging good for you if you want to gain muscle & lose fat? Also I've noticed you have lost a bit of muscle mass compared to couple years ago is this due to your new cardio training?
Are you dutch by any chance? Great video anyway
Hi Martijn, my mother is, and I've lived a few years in NL but I'm also Greek and living in Greece currently
What’s the weather like in Greece nowadays Anthony ?
A bit chilly in the morning (I live at a high altitude as you can see) but warm midday :)
@@BodyweightMuscle Thats a beautiful climate❤️
Nice video!
Please, fix the typos in the formula for the heart rate. 220 instead of 2020:)
haha, yes sorry~!
I pushed for the ~2000 BPM and died.
"Bodyweight muscle" and the first month is 100% cardio
😲
Where does he live?
Greece if I’m not mistaken
@@elfury7678 no. This place does not look like Greece, but pretty close look like Italy. I'm not sure. I love the view and the scenery.
I live in Northern Greece - Kastoria 💪
@@BodyweightMuscle great. Thanks a lot.