No gym membership, no equipment, no 2-hour long workout, and no commute. You can still get strong. Really strong.
Bodyweight-only workouts are used by miltaries around the world to take average people and forge them into hardened, fighting machines within a matter of 12 weeks - without a barbell in sight. There's a reason groups like Spetznaz special forces and the Navy SEALs place more emphasis on exercises like burpees and pull-ups than on bicep curls. Bicep curls aren't the most time effective way to turn a man into a machine. The Simpler Strength program aims to focus on the most bang-for-your-buck exercises to build functional, freakish strength, as quickly and safelty as possible.
THREE TRAINING OPTIONS
BARE MINIMUM PROGRAM
(BODYWEIGHT ONLY)
This is the simplest version of our program, but it's not to be taken lightly. Using nothing but your own body, you'll start with a progression of the push up and the squat (based on your current skill) and advance to serious strength with the One-Arm Push-Up and the Pistol Squat.
THE BASIC PROGRAM
(BODYWEIGHT ONLY)
This is the simplest version of our program, but it's not to be taken lightly. Using nothing but your own body, you'll start with a progression of the push up and the squat (based on your current skill) and advance to serious strength with the One-Arm Push-Up and the Pistol Squat.
THE MAIN PROGRAM
(PULL-UP BAR NEEDED)
This is our recommended program and utilizes the best of both worlds while keeping strength simpler. We'll focus on the serious strength created by calisthenics work, coupled with a single kettlebell to fill in the gaps and optimize any movements that calisthenics may not optimally work.
Research indicates that bodyweight-only workouts offer numerous
benefits for individuals seeking to substantially improve their
strength, endurance, flexibility, and overall fitness levels.
Research published in the
"Journal of Strength and Conditioning Research" suggests that
bodyweight exercises like push-ups, squats, and planks can activate
multiple muscle groups simultaneously, promoting balanced muscular
development. Participants who engaged in a 12-week calisthenics
program experienced an average increase of 30% in upper body strength.
Furthermore, calisthenics workouts are often associated with enhanced
functional fitness- the ability to perform daily activities with ease.
A study conducted by the
American Council on Exercise found that individuals who
followed a bodyweight workout routine for six weeks exhibited a 15%
improvement in balance and a 20% increase in core strength. Recent
research has also highlighted the cardiovascular benefits of
calisthenics, showcasing improvements in heart rate, blood pressure,
and metabolic health.
A study published in the
"Journal of Sports Science & Medicine" reported a 10% reduction
in resting heart rate and a 5% decrease in systolic blood pressure
after an eight-week calisthenics intervention. Research supports the
effectiveness of calisthenics or bodyweight-only workouts in producing
tangible improvements in upper body strength, balance, and
cardiovascular health.
Light stretch and 2-3 min warm-up
Push-Up Warm-Up
3 set Push-Up Progression
Pull-Up Warm-Up
3 set Pull-Up Progression
Squat Warm-Up
3 set Squat Progression
Hinge Warm-Up
3 set Hip Hinge Progression
Light stretch and 3-5 min walk
You don't need anything for this program, except willpower. Our Bare Minimum Program and Basic Program both require nothing but the ground under your feet. The Main Program requires either a pull-up bar or a place to hang.
If you try Simpler Strength and don't get stronger, email us and request a 100%, no questions asked, refund on your order. Our only goal is to make you quantifiably stronger and our success rate is extremely high. If our simple program doesn't make you stronger, we will issue a no-hassle refund. It's as easy as that.
If you have any questions on Simpler Strength, you can email us for a quick response. We typically respond within 48 hours. Whether you have a question before buying the program, or you've already bought the program and have a question about it, we're here to help.
CONTACT