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My minimalist training method
No time — no money — no problem
During the confinement, hundreds of coaches were seen on YouTube or elsewhere improvising weight training programs without equipment.
I was a minimalist before it was trendy.
It’s been a few decades since I have a very personal and radically minimalist approach to training.
Basically, I was just tired of having to wait in front of a weight training machine with old techno-song-remix at 80 decibels in background noise.
And of course, the exorbitant price membership of the gyms didn’t help.
My training is extremely simple, even austere. There are only 4 exercises.
The exercises are not there to be fun, they are simply functional, safe and efficient.
So no “peck-deck”, no “concentrated curl”, no “cables at the smith machine”
Just pull, push, run, squat, swim.
On top of that, it’s the perfect method for those who spend days in front of a computer screen. Most exercises straighten the back.
Yes, but I really don’t have much time ?
Are you going to shop at the supermarket ?
Yes? So welcome aboard.
And no equipment is needed ?
Almost, in my method we use shopping bags! Yes, your shopping bags !
And also a training rubber band at 10 $.
1. Run to the supermarket
It’ll be your cardio.
2. On the way back, exercise with your shopping bags and elastic bands.
Exercise 1: Split Squat
The split squat is a bodybuilding movement that helps muscle the thighs and glutes as well as the hamstrings (muscles of the back of the thigh).
In addition to muscle work, the split squat work the balance.
. With the bags on your shoulders, place your feet in parallel with a gap roughly equal to shoulder width or hip width.
. Lower your body by bending your knee to about 90 degrees.
. Keep your back straight and slightly arched.
. The front leg must withstand most of the load.
Perform between 10 and 20 repetitions before moving on to the other leg.
Excercice 2 : Squat & Press
The Squat and press works almost all the muscles of the body: quadriceps, buttocks, abdominals, shoulders, triceps, trapezoids…
This excellent exercise also learn to use the body as a whole.
. In a crouching position, with your back straight, feet spread out of shoulder width.
. Push quickly upwards first with the thighs and then with your arms to lift the bags at the head level.
. Keep your back straight.
. Slowly bring the bags back to Position 1.
Perform between 10 and 20 repetitions.
Exercise 3: Horizontal rowing
The horizontal rowing is the perfect exercise to straighten and re-muscle the back.
If you spend long hours in front of a screen, this is the exercise for you.
It targets the back, trapezoids, rhomboids, posterior deltoids and biceps.
. Place the elastic against a pole or tree and grab the ends.
. Pull horizontally to bring the ends of the elastic back to the chest or the navel.
Perform between 10 and 20 repetitions.
Exercise 4 : Push exercise
The last exercise allows to slowly builds the pectorals, shoulders and triceps (a little abs too).
Here, no heavy bar on the chest, no weird shoulders position, the risk of injury is almost non-existent.
. Place the band against a pole or a tree.
. Place your back to the pole and grab the ends of the elastic band.
. To prevent being unbalanced during the push, adopt a slight slit position.
. Push straight in front of you, at shoulder height.
Perform between 10 and 20 repetitions.
Ok for the exercises and now the plan:
Session 1 :
. Run to the supermarket
On the way back:
. 2 sets of split squat (2 x right leg, 2 x left leg)
. 3 sets of push exercise
Session 2 :
. Run to the supermarket
On the way back:
. 3 sets of squat & press.
. 3 sets of horizontal rowing.
Ok, we are minimalists but to work the body differently and avoid weariness, it’s a good idea to bring a little diversity to your training.
Here are the (optional) additions to the plan, in minimalist mode:
. On the 15th of the month, take a yoga class on YouTube.
Yoga stretches muscles while strength training tends to shorten them, we have a perfect complement.
. On the last day of the month, have a swimming session.
Swimming is a sport activity without impact on the joints. It also tones the back muscles battered by our long hours on a computer screen. It also has a place in our minimalist training program.
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