Get TOTAL Body Functional Strength With JUST 3 Moves?? My Minimalist Workout
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April 19, 2025
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"Harmony in Every Heartbeat
Go to https://squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain. My ebook and …
source
Go to https://squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
I call this a GTO, Ground To Overhead
Do you recommend doing lizard crawl in stairs?
You da man love this thankyou
I've got to add a tree to my gym gear! My 3: LHangs, with pullups, varying the grip width, reverse and use triceps pullups, or bicep chinups. I love "the frog" pose! and focus on total bliss, I don't count the time or think of it. Then I slowly come out of it. I'm noticing that I can now go higher up the back of my arms with my knees. I tried the helicopter today! I did it! for one second. It probably wasn't pretty but I'm counting it. My 3rd is something I just started. The inverted plank using a band to help me thrust the hip up and hold. I'm getting 2 or 3 seconds. I'm keeping the band for awhile. It's a lot of lower back. We do find the kinks don't we. Also, I just turn 69 a couple of months ago. I'm excited about the next decade and so grateful that I got back into fitness. I'm on no meds and don't like doctors. Great Video.
One more rubbish video. Do pushups pullups and Bulgarian split squats . Not these rubbish .
My 3 functional exercises consists of:
1. Bear push ups
2. Squat to rows
3. Cat hang pull ups
Thundering Three
Years ago I was into martial arts, I was thin but able to do flying kicks, very fast, lots of cardio, then i when for esthetics and strength, I look stronger but I lost my flexibility, cardio, speed. Now I’m looking for a balance.
And by the way, 4 + 3 exercises aren’t a lot, it’s variety.
My 3:
– Sprinting
– Monkeybars
– Freestyle Swimming
Top 3 that require no equipment:
1) Inchworm or slide out w/hands and / or feet on a towel, shirt, blanket, or sweatshirt. To make it easier you can do it on your knees. To work different muscles you can do them w/ streight legs or alow them to compress (esp if you lack flexibility), same w/ your arms. To work your lats more keep your arms straight and really focus on pulling your hands to your feet. Boost grip by doing them on your fingertips.
2) Back bridge. Bonus: hold it on your fingertips or fists.
3) standing squat w/ legs in the hardest position, strength wise. Bonus- do small pulses (eg 1-2 inches) or shift your weight side to side like a typewriter.
The story I keep coming back to is the US kickboxing champ who visited a gym in Japan and there was a guy holding a barefoot standing squat on the hardwood floor that was getting more and more slippery from his sweat for at least 90 min.
We used to call the Lizard Crawl, a ‘Motorcycle crash’ in an mma class I took once. I laughed every time I did it! 🤣
When you have 2 kids under 3 and have 5 minutes at a time to work out, this is very useful
Where's hiking in the list?
How many minutes or hours do you workout everyday mate?
thank you very much
Somebody is going to call the police if they see me lizard crawling
Yes! Yes! Yes! Finally found someone barking up the right fitness tree! Functional movements, that's what I'm talking about 💪
The body is rotational NOT linear. Rotation, weight transfer, counterbalance — the foundation of all body movements. The more efficiently you can use these internal movements, the stronger you will be.
One other important concept that lies behind this functional/rotational approach is the largely unknown fact that muscles do not create movement, rather they respond to movements created by the skeletal system as it is responding to/opposing the force of gravity (hint* that's why rotation is so key — the same laws of physics that govern the stars and galaxies also apply to the human body's ability to functionally move through space!) I could go on, it's so fascinating. For instance, astronauts in outer space exist in a micro gravity environment which completely changes their body's frame of reference for movement and thus their movements aren't very functional….
Keep it up Bioneer!
Hmm… I am confused. The sprint should be your number one choice. Running and jumping around, moving left and right, should take of everything leg related. After that, I agree with the pushup and pullup for the arms. Well, I consider the crawl a pushup, as there are many ways to move your body with the four limbs on the ground. Honorable mention to the bridge, the opposite of the pullup position will build glutes and stretch pecs and biceps.
Pull-ups, pushups and dips are mine, they’re pretty much all I do😂
Thank you for accepting this challenge. I stumbled upon your latest Batman workout video and was inspired. I’m cosplaying as a Power Ranger and I thought “well I want the body to go with the costume”. Unfortunately I almost never go to the gym and years of rugby have made my back and shoulders stiff and sensitive. So thank you for posting these 3 exercises I can do at work while I build towards a better body! ❤
Squarespace sucks
I like your shorts! What brand are those?
Number 1 is an amazing exercise
"Police? Hi, there is a half naked guy crawling here in the park!"
Top only 3:
ATG split squat
Archer pushups
Chin-ups
My sis calling me monster when I ma doing first exercise
seems fun to try!
Thank you! Good stuff! ✨ 🐝!
Hang
Squat
Crawl
Triathletes: Hold my gel
Great video!
Unfortunately, even in rural areas, there aren't always that many trees available that are suitable for a range of exercises. More and more footpaths are being blocked. and wooded areas cut off from tracks. If we want people to grow up in this country being able to go outside and exercise in a range of environments that develop all muscles, then we need better access to the countryside. We need hills, uneven tracks with roots and rocks, clumpy grass mounds, trees to hang from and climb, clean rivers and coasts for swimming.
England needs a right to roam. Landowners have taken 92% of the country from normal folk. We don't know how much we've lost, and we'll miss it when it's gone.