Base Program

For brevity, here's a video with all the information covered below:

I have spent many years simplifying my workouts. I wanted to create a program according to these four criteria:

1. Use the least equipment possible.

2. Use the fewest exercises possible.

3. Exclude movements that require advanced skills or strength.

4. Workouts that take an hour or less to complete.

I wanted my program to not be dependent on an ability to purchase things, and I wanted to avoid complicated exercise variations, unfairly advanced movements, or unreasonably long workouts.

My efforts resulted in a four-day routine that utilizes one exercise per day. I also incorporate cardio exercise like running, jogging, and walking. I have been exclusively following this program now for about seven months.

My exercises are pullups, pushups, an improvised ab exercise, and lunges. Three of these have specific techniques to improve their effectiveness. Each exercise can be intensified with added weight, and each also has a regressed form that permits higher volumes of reps to be done. I will cover those variations in separate posts. I also hope to cover other topics like my personal workout equipment, honorable mention exercises, equipment and exercises that were considered and rejected, and general advice.

Day 1: Back and Biceps

For back and biceps, I do pullups. Pullups are the only exercise I do that requires equipment. I use a hammock strap and exercise handles that I ordered online for a combined $25. Hammock straps are convenient because they have durable loops sewn into them for easily customizable height. I suspend the strap and handles from a tree branch or other reliable structure.

For my grip, I place my pinkies at the ends of the exercise handles, and I allow them to have a slight downward angle. I start the movement with my palms facing out, in a fully stretched position, and then turn my palms toward me in the first part of the movement, and complete the rep as a chin up. Toward the top of the exercise, my elbows part to allow my body to pass through, and my forearms come back together again in the lower half of the movement. I make sure to keep my eyes forward and my torso relatively vertical, because my elbows hurt if I start to lean backward.

I do these in small sets with timed rest periods, but I take longer breaks if I cannot finish a set. I continue the sets and rests until I have reached my target number of repetitions.

Day 2: Chest, Shoulders, and Triceps

I use a slightly modified pushup for my chest, shoulders, and triceps workout. I put a small bend in my hips and angle my head and chest toward the ground. Using a grip that is a little wider than shoulder-width, I drop my mid- and upper-chest directly to the ground between my hands, with my elbows angled rearward and outward from my body, and my chest making contact with the ground. This form puts my face very close to the ground, and I either touch my nose to the ground or stop just short. The purpose of this form is to work the chest, shoulders, and triceps proportionally in each repetition. I find that this form is somewhat more difficult than a common pushup, and I expect to do smaller sets with a slower and more concentrated effort. I take untimed rest periods with walking breaks between sets. I continue the sets and rests until I have reached my target number of repetitions. Afterwards, I usually complete the hour by doing some extra reps or going for a walk, jog, or run.

Day 3: Core

I improvised an abdominal exercise for my core workout. I have not seen it done elsewhere, but I'm sure already existed. Using a form similar to the pushup, I start in the high plank position. I sag my hips toward the ground and lift my chest and head high, similar to yoga's "cobra pose", which stretches the abs. From the stretched position, I crunch my abs so my chest and head rotate downwards, with my ribs moving toward my hip bones, which pushes my lower back and hips up into the air. It vaguely resembles "downward dog" pose, but is not as sharply angular at the hips, and I keep my arms perpendicular to the ground throughout the movement.

I take untimed walking breaks between sets, and continue the sets and rests until I have reached my target number of repetitions. Afterwards, I usually complete the hour by going for a walk, jog, or run.

Day 4: Legs

For legs, I do stationary lunges for a desired amount of time. Regarding form, I lunge forward and diagonally outward, attempting to stretch the muscles as much as I can in the lower portion of the movement. I stop when my rear knee touches the ground. I usually do these in one long timed set. In the past, I have used multiple timed sets to reach a desired amount of total time. Afterwards, I usually complete the hour by going for a walk, jog, or run.