Reach new levels of athleticism, strength, and mobility. Change your body, build lean muscle, and eliminate fat. 3 exercises. 3 sets each. A few times per week. Simple.
(VIDEO: “The Simple Workout”)
Basic Idea: Imagine that you can only do 10 push ups today. Imagine what you would look like. Now, imagine that 1 year from now, you can do 10 one-handed-push ups. Imagine what you will look like, feel like, 1 year from now.
Time: I don’t have time to get into shape. It’s easy to make the excuse. To not workout because “I’m too busy with work/school/Instagram”. The Simple Workout doesn’t let you make that excuse anymore. 3 exercises, 3 sets each. We all have time for that.
Motivation: It’s hard. If it is easy, you are doing it wrong. Working out is hard. It takes motivation. Every single workout. Bad news first: The Simple Workout is not easy. Good news: The Simple Workout creates motivation. Each workout gives you 3 chances to set 3 personal records. When you set simple goals the motivation is clear. Accomplish those goals every single workout, and the motivation grows.
Commitment: You can’t be a flake if you want to get in shape. You have to commit. You have to show up. Decide now that you are a person who works out, and you will be that person until the day that you die. A hell of a commitment, but anything less is not worth it. I mean, do you really want to get in shape for a little while, quit, and then long for that great feeling you once had?
That’s why The Simple Workout is designed to help keep that commitment. Maybe you start out with it, do it for a while, and then decide you are bored and want to try something else. Maybe you never try The Simple Workout. Go ahead, explore the world of exercise. Just keep your commitment to be a person that works out, and always remember you can fall back on The Simple Workout during those busy, chaotic times of your life. Your commitment kept.
Just start. It’s the hardest part, so get it out of the way first.
Here is The Simple Workout:
|Squats||3||Between 2 and 10|
|Push Ups||3||Between 2 and 10|
|Pull Ups||3||Between 2 and 10|
Skeptical? Great. Here is how It works:
Progression: In ancient Greece, there was a guy name Milo. Milo was weak. Out of shape. But Milo wanted to be the strongest man in Greece, to win Olympic wrestling championships. So he borrowed his neighbor’s calf, threw it over his shoulders, and carried it around town. The same the next day. The same the next. The calf grew. Milo’s strength grew. Time passed. The calf grew. Milo’s muscles grew. More time passed. The calf became a bull. Milo became big enough and strong enough to carry a bull. Milo won many Olympic wrestling championships. Though it may be a myth, the principle is clear. Little progressions lead to great results.
I took Milo’s brilliant idea for strength training: start small, progress steadily, and progress far, and I applied it to the greatest strength training exercises ever created. Milo didn’t start out carrying a bull, so you will not either. You will start with exercises you can do well, and each workout you will up the ante, just as Milo’s calf grew each day. And like Milo, you will transform your body.
Critical Exercises: Squat. Push Up. Pull Up. There is a reason that most people are familiar with these exercises. There is a reason they are widely used by athletes and the military. They have been tested by the sands of time. These exercises are so special because they move your body. That is, when you are doing squats, push ups, and pull ups, you are moving your body up and down. When you move your body you have to stabilize your body. You are designed this way to avoid injury. This need to stabilize requires core-strength, balance, coordination, mobility, and ESPECIALLY strength throughout your entire body. Only exercises that move your body are capable of this ultra-high level of stimulation.
However, the Squat, Push Up, and Pull Up are really categories of exercises, as there are hundreds of variations of each. Think of “Squat” as the category of exercises that push your body up using your legs, “Push Up” as the category that pushes your body up using your arms, and “Pull Up” as the category that pulls your body up. You will select one variation to use for each category, based on your skill level. You will master it. And then you will pick a new variation. Just when you think these exercises are too easy. (Maybe you are thinking that now.) There is a harder variation. And then a much harder variation.
Time-under-tension: Time-under-tension is the key that makes this workout so effective. It is the amount of time your muscles are under a certain level of tension. A true measurement of how hard your muscles actually work. Focusing on time-under-tension has been shown increase muscle development, heighten strength, increase your levels of muscle-growing and fat-burning hormones (your body’s natural “steroids”) TK, and to build muscle longer after a workout (this helps to reduce fat as well, as the metabolism is sped up) TK.
We will focus on Time-under-tension by doing each repetition of squats, push ups, and pull ups slowly. Slooowwwwwwly. I mean really slow. Going slow increases tension. Going slow increases time. Therefore going slow really increases time-under-tension. And because we are using Critical Exercises, this time-under-tension value is applied to every muscle in your body. Try doing ten push ups as slow as you possibly can. Chances are, everything will hurt. That’s good. It means you can get a higher time-under-tension value for your entire body with only 20 minutes of squats, push ups, and pull ups than you can with 90 minutes of a dozen different machine and free weight exercises at the gym.
- tSw Starter (3 exercises, 3 per workout)
- tSw Next level (5 exercises, 3 per workout)
- tSw Moving up (7 exercises, 5 per workout)
- tSw Custom Workout
- tSw Pro (coming soon)