Tag Archives: Most Efficient Exercises

Simplify your Workout

Simplify to the Core

A theme of the Warrior Scholar lifestyle is simplicity. Simplifying your life. Focusing on the things in your life that are important, and letting go of the things that are not. Stop wasting time on trivial things or activities that are draining of energy with little reward or benefit for you.

Back to the Basics

This can be applied to physical fitness training. Simplify and focus your workouts. When creating a workout plan, always focus on your core functional lifts/activities. Everyday you exercise; you should be selecting at least one core functional lift and one core functional cardio activity. These should be the building blocks of all workouts.

If you spent your time just doing these complex functional lifts, you would see massive improvements and gains in your strength, real world activities, and overall health. We need to get away from the auxiliary isolation lifts and focus on the lifts that provide us with the most benefit. Below the Core lifts are laid out with instructional videos.

Core (Functional) Lifts

Deadlift: Romanian Deadlift, Regular Deadlift, Stiff-Leg deadlift, Sumo Deadlift

Video on Form: http://www.youtube.com/watch?v=tfYez7-h55c

Squat: Back squat, front squat, hack squat, Smith machine squat

Video on Form: http://www.youtube.com/watch?v=zoZWgTrZLd8

Bench Press: incline bench, decline bench, flat bench

Video on Form: http://www.youtube.com/watch?v=6JtP6ju0IMw

Overhead Shoulder Press: Military press, push press, standing press

Video on Form: http://www.youtube.com/watch?v=GJFjYyA40ss

Pull-up: Chin-up, weighted pull-up, wide grip, close grip, kipping

Video on Form: http://www.youtube.com/watch?v=0Ig8DQXLeD0

Dip: weighted, wide grip, close grip

Video on Form: http://www.youtube.com/watch?v=GrevqAaaFr0

Core Cardio

Sprinting

Walking on incline: I would recommend any incline above 10

Biking

Rowing

Jump roping

Swimming (I’m not a huge fan, but this is a great cardio activity)

My challenge to the reader is to simplify your workout. Take one or two Core Lifts and one Core Cardio, and do them everyday. When in doubt about what to do in the gym, start with the basics, not the pecdec machine. Quit wasting your time. Do 150 pull-ups not 150 arm curls. Make it easy on yourself. Focus on the important core lifts and shuck the rest.

I personally love doing the core lifts first then moving into HIIT training or doing the core lifts in conjunction with my cardio to focus on high intensity work. For example: 10 back squats with 250 meters of rowing. One minute rest between sets. 10 rounds.

Here is a full week plan. (All I did was pick one, sometimes two core lifts and one core cardio for everyday)

Just the Basics Workout Plan

Monday: Back squat 4×10, Front squat 4×10, Free Squat 4×10, 30 minutes of incline walking

Tuesday: Overhead Shoulder Press 4×10, Shrugs 4×10, Military dumbbell press 4×10, 30 minutes of biking

Wednesday: Rest

Thursday: Bench Press 4×10, Incline Press 4×10, Dips 4×10, 15 one minute sprints

Friday: Deadlift 4×10, Stiff-Leg Deadlift 4×10, Sumo 4×10, Pull-ups 4×10, 20 minute row

Saturday: Rest

Sunday: Jump Rope for 30 minutes

Most Simple Workout Plan

Monday: Back Squat 12×10, Incline Walk for 30

Tuesday: Overhead Shoulder Press 12×10, 30 minutes Biking

Wednesday: rest

Thursday: Bench Press 12×10, Sprinting 15 minutes

Friday: Deadlift 12×10, Rowing 20 minutes

Saturday: Rest

Sunday: Pull-ups and dips 12×10, 15 minute jump rope

Before attempting any sort of weight with the lifts, make sure to work and rework your technique with light or no weight. Watch videos online. Practice with free form. Have a friend who is knowledgeable help you train. You can’t train if you get hurt, so make sure to use the appropriate form, and keep yourself in the game.

Bring a level of simplicity into your workout. Focus on the most important aspects of training. Keep your workouts basic. Train your core lifts and core cardio.

Thank you for reading! If you have any questions or comments, please feel free to ask. Also, don’t forget to sign up for emails under the subscribe button on the left.

Photo Above From: http://getthisstrength.com