‘If something is worth doing, it’s worth doing every day.’ I have a new theory: all it takes is five daily exercises to get fit. And you know what that means? It means I’m getting ripped this summer. This is the simplest exercise plan ever. So simple not even I can mess it up.
I inadvertently created it when I misread an exercise plan from another trainer. It still worked. And it’s easy. Get out your note pad.
The simplest exercise plan
- Number of exercises: 5
- Sets: 5 sets
- Reps: 5 reps.
- Days per week: 5 days.
- Weeks: You guessed it: 5.
Which 5 exercises? Well here is where you and I may differ. Unfortunately I fell off my bike last week and my left leg got mangled. The leg is stiff and still hurting. I’m thinking I may have to amputate. So while my leg heals I’m sticking with upper body exercises (not bc I’m allergic to leg day). And since I’m an in home trainer I will strictly be doing exercises that can be performed in the comfort of my own home. I would suggest you add a squat or lunge in place of one of my chosen exercises. And remember… this is the simplest exercise plan ever. Don’t overcomplicate things.
Here we go. My 5 exercises:
- Pushups
- Rows
- overhead Press
- Bird Dogs
- Dead bugs
And that’s it. Seems too simple to work. Trust me. Stick with it. I’ve been doing this for awhile. It’s gonna work.
‘It’s not what we do once in a while that shapes our lives, it’s what we do consistently.’- Tony Robbins
I’m weighing in. I’m taking photos. This seemingly easy program makes a difference. When my leg heals I’m going to re-incorporate cardio (running) and yoga in addition to the 5.
The beauty of the 5 is that they take very little time (typically 15-25 minutes). You can do your 5 aaaaaand still do all the stuff you like to do (Netflix, doom scroll, drugs). And sorry, You aren’t too busy for the 5. 25 minutes = .02% of your waking hours. That excuse doesn’t hold water.
Most exercise plans and classes are needlessly complex and intimidating. You don’t need to do an hour of yoga followed by a Barry’s boot camp class while eating only three figs to get healthy. You don’t need to fastidiously chart your weights, sets, reps. You do need to do something every day. ‘People overestimate what they can do in a day, underestimate what they can do in a month.’
Or 5 weeks.
I’m also aware that One cannot out-train a bad diet. I don’t aspire to be a fitness monk, but I will cut down on crappy food. That said it is summer and in the words of Benjamin Franklin ‘ice cream is proof that God Loves us and wants us to be happy.’ He was talking about beer actually. But I’m allergic to beer and wine (FML) so I’m rolling with ice cream.
Pick your 5 exercises. Weigh in. Let’s do this. Now.
If you need help selecting your 5 let me know.
Here’s my baseline:
Day 1:
183 lbs
Update: You can click here to learn how the plan went.