Pat shares three pieces of exercise equipment that are worthwhile (and relatively inexpensive) for the dedicated minimalist. Then, how to put them together into a highly effective and efficient exercise program for building general physical preparedness.
Minimalist Fitness: How to Get In Better Shape with Less Equipment
The Fitness Minimalist: Kettlebell, Ab Wheel, and Gymnastic Rings
Equipment
24kg of 16kg kettlebell: https://www.invertedgear.com/discount/patflynn15
Set of gymnastic rings: https://amzn.to/3aiuJn1
Ab wheel: https://amzn.to/3gj7aON
Planet earth.
Daily warm up. Hang on rings + Original Strength stuff (crawling, marching, etc). 5 – 10 minutes.
Day 1
Single arm press ladder. 1 – 5 – 1.
Accumulation set of dips & pull ups (or rows) x 20 – 30 minutes. Alternate sets, focusing on quality, control, and aesthetics.
150 single arm swings as quickly as possible. Set of 5 – 10 on the ab wheel anytime you put the kettlebell down.
Day 2
Push ups x 15 seconds + Sprint (preferably uphill) x “until you can’t” + Goblet squats x 10 reps seconds. Walk back down and repeat for 20 – 30 minutes.
Finish with the following complex: 15 x swings, 5 x single arm push presses, 5 x single arm lunges, 3 push up. AMRAP in 10 – 15 minutes.
Day 3
TGU practice x 10 – 15 minutes.
Two hand kettlebell swings x 10 – 15 minutes.
Ab wheel x 5 minutes.
All focused on getting as many QUALITY reps as possible in the allotted time.
Supplementary work: Daily brisk walk. Get good quality sleep. Avoid poofs.
Related Episodes
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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