# Minimalism Fitness > How To Get Fit | Habits | Mobility | Fitness Programs --- ## Pages - [The 5-Minute Busy Person’s Workout Plan](https://minimalismfitness.com/5minute-busy-persons-workout-plan/): Too busy to workout? Check The 5 Minute Busy Person Workout Plan for free! - [Free 6-Day Workout Routine - V3](https://minimalismfitness.com/free-6-day-workout-routine/): Simple. Effective. No Equipment Needed. Stop overcomplicating your fitness journey. In just 6 days, you’ll create an easy-to-follow workout habit... - [Habits Academy - V3](https://minimalismfitness.com/habits-academy/): 300 Days of Workouts. 6 Programs. Lifetime Access. Everything You Need to Build Consistent Fitness Habits – at Home or the Gym, in a few Minutes a Day.​ - [66 - V2](https://minimalismfitness.com/at-home-workouts/): 66 is a habit shaping fitness program designed to help you reach your fitness potential. 66 days of at home workouts designed to help you think less and move more. - [Habits Academy - V2](https://minimalismfitness.com/habits-academy-v2/): 300 Days of Workouts. 6 Programs. Lifetime Access. Everything You Need to Build Consistent Fitness Habits – at Home or the Gym, in a few Minutes a Day.​ - [Kettlebell 66 Program](https://minimalismfitness.com/kettlebell-66-program/): Do you want an easy to follow training program focused on Kettlebell exercises? Check out our Kettlebell 66 program! - [66 - V1](https://minimalismfitness.com/at-home-workouts-3/): 66 is a habit shaping fitness program designed to help you reach your fitness potential. 66 days of at home workouts designed to help you think less and move more. - [Shop](https://minimalismfitness.com/shop/): Shop all minimalist fitness products, books and programs. If you're looking to build better habits, get fit and live longer, shop now! - [About Us](https://minimalismfitness.com/about-minimalism-fitness/): Minimalism Fitness is designed to help YOU build better habits, get fit and live longer. I founded Minimalism Fitness in... - [Virtual Mobility Coach](https://minimalismfitness.com/virtual-mobility-coach/): Get access to a virtual mobility coach and 28 Day mobility program. This mobility app and course allows you to work on prehab and mobility - [Learn](https://minimalismfitness.com/blog/): Check out the latest health fitness articles on how-to's, tips and tricks to help you reach your fitness potential. - [Home](https://minimalismfitness.com/): Minimalism Fitness - Sign up for the weekly email that will help you build better habits, get fit and live longer! Reach your potential. - [Coaches](https://minimalismfitness.com/coaches/): Want to take people on a journey to becoming fitter and healthier human beings?​ We're on the lookout for amazing coaches that want to come on the journey.​ --- ## Posts - [Ice Bath Benefits: Exploring Health and Recovery Advantages](https://minimalismfitness.com/ice-bath-benefits/): Ice baths, a form of cold water immersion therapy, have been widely adopted by athletes and fitness enthusiasts for their... - [Outlive Review: Unveiling the Longevity Secrets of the Healthiest Populations](https://minimalismfitness.com/outlive-review/): Read this Outlive Review to learn how the healthiest populations in the world optimise their life to increase longevity and healthspan - [Best Longevity Supplements: Top Picks for Life Extension](https://minimalismfitness.com/longevity-supplements/): Interest in longevity supplements has grown as individuals seek ways to support healthy aging. Longevity refers to the length of... - [Life Expectancy Trends: What You're Likely To Die From](https://minimalismfitness.com/life-expectancy/): When searching for longevity, understanding your average life expectancy based on your age, sex, health and financial status is crucial. Read on to learn more - [Peter Attia Supplements & Daily Routine: Insights into a Longevity Expert's Regimen](https://minimalismfitness.com/peter-attia/): Peter Attia is a figure prominent in the sphere of health optimization, known particularly for his methodical approach to extending... - [Bryan Johnson Blueprint: Daily Routine, Supplements & Protocol](https://minimalismfitness.com/bryan-johnson/): Bryan Johnson, a tech entrepreneur known for his rigorous pursuit of health optimization, has established a comprehensive daily routine anchored... - [Andrew Huberman Routine & Supplements: Unveiling His Daily Success Formula](https://minimalismfitness.com/andrew-huberman/): Dr Andrew Huberman blends science with easy to follow tips almost anyone can follow. Learn about his daily routine, supplements, exercise regime and more! - [Sleep: The Importance of Quality Rest for Optimal Health](https://minimalismfitness.com/sleep/): Sleep is a vital component of a healthy lifestyle. Learn the science of sleep, how to improve your sleep and what better sleep will do for your life! - [Energy System Training: Boost Your Endurance and Performance](https://minimalismfitness.com/energy-system-training/): Energy System Training (EST) helps improve the body's ability to produce and use energy efficiently during exercise. Learn the benefits and how to use it. - [Classical vs Operant Conditioning: Understanding the Differences](https://minimalismfitness.com/classical-vs-operant-conditioning/): Classical vs Operant Conditioning: We take a look at both methods for habit shaping and how you can apply them to achieve your goals. - [Tib Raise: How-To, Benefits & Equipment - Better Balance and Stability](https://minimalismfitness.com/tib-raise/): The tib raise is a popular exercise designed to strengthen the tibialis anterior muscle, which runs along the shin. This... - [ATG Split Squat: Benefits, Technique, and 4 Variations](https://minimalismfitness.com/atg-split-squat/): ATG Split Squat is a popular exercise that has been gaining popularity in the fitness world thanks to the knees... - [Sissy Squat: Benefits, Technique and 4 Variations](https://minimalismfitness.com/sissy-squat/): The sissy squat is a challenging bodyweight exercise that can help build muscle in the quads and stabilize the knees. Read on to learn all about the sissy squat - [Hip Mobility: Exercises to Improve Your Range of Motion](https://minimalismfitness.com/hip-mobility/): Hip mobility is an essential component of overall physical health and well-being. The hip joint is one of the largest... - [B Stance Exercises: Improve Your Balance and Lower Body Strength](https://minimalismfitness.com/b-stance-exercises/): B stance exercises can help improve balance, stability, and overall fitness. Check out these must do B stance exercises for every fitness program - [Nordic Curls: Mastering the Ultimate Exercise for Hamstring Strength](https://minimalismfitness.com/nordic-curls/): In the realm of fitness and strength training, Nordic Curls have emerged as a powerhouse exercise for developing strong and resilient hamstrings. - [Hip Hinge: The Ultimate Guide to Proper Form and Benefits](https://minimalismfitness.com/hip-hinge/): The hip hinge is a fundamental movement pattern required for exercises such as the deadlift, RDL and kettlebell swing. Read on to learn all about it! - [Kettlebells: The Ultimate Guide to Strength Training](https://minimalismfitness.com/kettlebells/): Interested in kettlebells or new to kettlebell training? Read this comprehensive guide that includes kettlebell exercises, workouts, tips and much more! - [The 30 Best Books For Personal Trainers](https://minimalismfitness.com/best-books-for-personal-trainers/): Whether you're new to personal training or an experienced veteran this is a comprehensive list of the best books for personal trainers! - [Tall Kneeling & Quadruped Position: Benefits and Exercises](https://minimalismfitness.com/quadruped-tall-kneeling-exercise-benefits/): The tall kneeling and quadruped positions have been used for centuries in various forms of exercise, including yoga, rehab and physical therapy. - [My Muscle Chef vs Youfoodz - A Comprehensive Review](https://minimalismfitness.com/my-muscle-chef-vs-youfoodz/): If you're looking for a healthy meal service, look no further as we compare Youfoodz and My Muscle Chef in a comprehensive review! - [The Split Squat - 9 Exercises To Build Stronger Legs](https://minimalismfitness.com/split-squat-lunge-exercises/): The split squat is one of the most underrated strength movements in our arsenal. If you’re looking for squat variations the split squat is one you need to know! - [Mobility Matters - 22 essential mobility exercises to try at home](https://minimalismfitness.com/22-essential-mobility-exercises/): This definitive guide covers off on 22 essential mobility exercises that you can do at home to help you move better, reduce pain and stay injury free - [Slant Board: Elevate your training with 5 essential exercises](https://minimalismfitness.com/5-essential-slant-board-exercises/): There's been a lot of buzz around the slant board lately. Here's 5 essential exercises you can do with your slant board to take your training to the next level! - [Review: Functional Movement Systems by Gray Cook](https://minimalismfitness.com/functional-movement-systems/): An honest review of the functional movement system and how it changed my career as a coach, fitness professional and what it will do for you. - [The Best Online Personal Trainers in Australia](https://minimalismfitness.com/the-best-online-personal-trainer-in-australia/): On the hunt for your next online PT? Here's a list of the best online personal trainers in Australia to help you avoid wasting your time and money - [29 kettlebell exercises for each body part - video & photo tutorials](https://minimalismfitness.com/kettlebell-exercises-for-each-body-part/): You can use a kettlebell to target your whole body, this guide will give you a fair range of kettlebell exercises for each body part come each workout day. - [Minimalist Kettlebell Workout: Get Fit Fast With 5 Effective At Home Workouts](https://minimalismfitness.com/minimalist-kettlebell-workout/): Get fit fast with the minimalist kettlebell workout. Start with a single kettlebell and get fit fast using proven methods to build strength and fitness! - [Minimalist Bodyweight Workout: 10 Easy No Equipment Workouts You Can Do At Home](https://minimalismfitness.com/minimalist-bodyweight-workout/): If you struggle for time or don't have access to gym equipment, this minimalist bodyweight workout series will help you get fit with no equipment - [Nutrition: Simple Principles To Avoid The YoYo Diet](https://minimalismfitness.com/nutrition/): Good nutrition shouldn't be complicated. Read on to learn simple principles, strategies and tips to help you get healthier and live longer. - [The Best Exercises for Weight Loss at Home](https://minimalismfitness.com/5-best-exercises-for-weight-loss-at-home/): Ever wondered what the best exercises for weight loss at home are? They're the one's that you can do everyday, stay injury free and enjoy. - [Changing Habits: How to Make Lasting Lifestyle Changes](https://minimalismfitness.com/changing-habits/): Changing habits can be tough. Knowing what you should change and how to do it often leads to overwhelm and no action. Here's a masterclass on how to do it right - [What Are Cognitive Biases & Heuristics: A Clear Explanation](https://minimalismfitness.com/what-are-cognitive-biases-and-heuristics/): Cognitive biases and heuristics are two terms that are often used interchangeably, but they have different meanings. A cognitive bias... - [Motivation vs Accountability: Understanding the Key Differences](https://minimalismfitness.com/motivation-vs-accountability/): Just because you start and stop your fitness goals doesn't mean you're lazy. You might just be using the wrong form of motivation or accountability - [Goal Setting: How to Achieve Your Objectives](https://minimalismfitness.com/goal-setting/): What is goal setting and why is it important? Let's look at how to use minimalist goal setting to cut through the noise to achieve your goals - [5 Starting Strength Standards | A Minimalist Strength Guide](https://minimalismfitness.com/starting-strength/): Here's a minimalist's guide for 5 starting strength standards to make you more resilient and better at almost anything, including life. - [Dan John Easy Strength | A Minimalist Bodyweight Workout](https://minimalismfitness.com/dan-john-minimalist-easy-strength/): At home with no equipment? Maybe you just have one kettlebell? Easy strength can still be achieved! Follow this Dan John inspired minimalist bodyweight workout - [Strength Training For Runners: The Complete 4 Stage Guide](https://minimalismfitness.com/strength-training-for-runners/): Strength training for runners is often an overlooked or avoided aspect of running performance. Avoid injuries, run further with these exercises and running strength program - [Master the kettlebell windmill exercise in 3 steps](https://minimalismfitness.com/kettlebell-windmill/): Want better mobility and strength with kettlebells? Use these 5 steps to master the kettlebell windmill to improve shoulder mobility, stability & strength - [Master the kettlebell snatch in 5 steps](https://minimalismfitness.com/how-to-kettlebell-snatch/): Want to finally master the kettlebell snatch? Here's three steps to help get you there and the standards you should achieve learning the kettlebell snatch - [Get a better Kettlebell Press with these 5 tips](https://minimalismfitness.com/how-to-kettlebell-press/): Want better and stronger shoulders? This complete guide will teach you how to master the kettlebell press to improve shoulder stability and strength - [Learn the kettlebell clean | The Definitive 6 step Guide](https://minimalismfitness.com/master-the-kettlebell-clean/): Want to master the kettlebell clean to advance your kettlebell training? Try these six simple tips and master the kettlebell clean technique. - [5 Steps to a better Turkish Get Up](https://minimalismfitness.com/turkish-get-up/): Improve your turkish get up instantly with these 5 steps. Master the kettlebell turkish get up to improve your mobility, strength and endurance today! - [How to master proper Kettlebell Swing form with these 6 steps](https://minimalismfitness.com/kettlebell-swing-form/): Kettlebell swings make your back hurt? Here's six powerful tips you can use to master proper kettlebell swing form and get rid of back pain for good! - [The 4 Common Office Worker Problems From Sitting All Day](https://minimalismfitness.com/desk-stretches-for-office-worker/): Spend all day at a desk? Here's the must do desk stretches for the office worker. Sort out those tight hips, lower back, shoulders and wrists for good! - [How To Do RDL With Kettlebell | 2 Posterior Chain Exercises (RDL vs Deadlift)](https://minimalismfitness.com/rdl-vs-deadlift/): RDL vs deadlift? Look no further past this comprehensive guide to these 2 powerful posterior chain exercises everyone should master - [The 3 best types of core exercises for beginners you should be doing](https://minimalismfitness.com/core-exercises-for-beginners/): Core exercises are often treated as unnecessary until you suffer from lower back pain, injury or poor performance. Here's the best core exercises for beginners - [The 3 Best Types of Shoulder Exercises To Reduce Pain](https://minimalismfitness.com/best-shoulder-exercises/): Shoulder pain. We've all suffered from it before. Here's my favourite shoulder exercises to help reduce shoulder pain, improve stability and strength - [How to improve squat mobility in 4 simple steps](https://minimalismfitness.com/squat-mobility/): Want better squat mobility? This is a comprehensive guide with videos for better squat form to fix your squat for good! - [How to learn hanging leg raises](https://minimalismfitness.com/hanging-leg-raises/): Hanging leg raises provide a great foundation for many other advanced bodyweight movements. Achieve hanging leg raises with this simple 5 step approach. - [How to do a one arm pushup in 7 simple steps](https://minimalismfitness.com/one-arm-pushup-progression/): Nail your first one arm pushup in 7 steps and start your journey to bodyweight mastery. This simple tutorial will should you how to get there - [Master the Pistol Squat Progression in 7 Steps](https://minimalismfitness.com/pistol-squat-progression/): The pistol squat delivers a lot of benefits regardless of whether you workout at home or someone who simply loves bodyweight training and callisthenics. - [4 tips to do Perfect Pull-ups + A Full Video Tutorial](https://minimalismfitness.com/pull-ups/): There are four key elements you need to consider when progressing your pull-ups: Relative Strength, Bodyweight, Posture, and Time. - [How to do a back bridge in 5 simple steps](https://minimalismfitness.com/back-bridge/): The back bridge is a simple yet powerful expression of mobility and stability that can be done with minimal or no equipment and the various benefits include superior thoracic, wrist and hip mobility as you simply can't get into the correct position without doing the required amount of work beforehand. - [Atomic Habits Review: A Comprehensive Look at James Clear's Bestselling Book](https://minimalismfitness.com/atomic-habits-review/): Atomic Habits Review: Atomic Habits by James Clear is one of the best selling non-fiction books of all time. Find out why and what it will do for you. - [11 essential trigger point releases](https://minimalismfitness.com/11-essential-trigger-point-releases/): Here's 11 essential trigger points to offset all those days at the desk, release sore muscles and to help you move better that you can do at home! - [Improve Your Ankle Mobility in 4 simple steps](https://minimalismfitness.com/ankle-mobility/): Want to improve your ankle mobility? Here's a definitive guide on the best ankle mobility exercises, ankle mobility stretches with full video tutorials! - [Lower Back Pain - The How, Why & What You Can Do About It](https://minimalismfitness.com/lower-back-pain-reset-protocol/): Lower back pain, we all struggle with it at some point. Here's a reset that will help get you back to activity and reduce lower back pain you can do at home - [Mobility Test: What It Is and Why It Matters](https://minimalismfitness.com/mobility-test/): A mobility test is an essential part of a holistic fitness assessment that will help you avoid injury, improve your movement and perform at your best. --- # # Detailed Content ## Pages ### The 5-Minute Busy Person’s Workout Plan > Too busy to workout? Check The 5 Minute Busy Person Workout Plan for free! - Published: 2025-03-28 - Modified: 2025-04-16 - URL: https://minimalismfitness.com/5minute-busy-persons-workout-plan/ Get Fit in 5 Minutes. Too Busy to Work Out? Stop overcomplicating your fitness journey. In 5 minutes for a day, you’ll create an easy-to-follow workout habit that fits your busy schedule. How Is The Program? (Sneak Peek! ) ✨ Day 1: Chipper (Crunches, Squats, + )✨ Day 2: AMRAP 10 (Dips, Lunges, + )✨ Day 3: MAF 10 (Run, Walk, Ride, + )✨ Day 4-6: More Routines to Get You Moving & Feeling Strong! ✨ Free Habit Tracker included(Instantly delivered to your inbox — no waiting! ) Why Trust This Workout Program? After years in the fitness industry and military special operations I’ve learned that people usually over think when it comes to achieving their health and fitness goals. Minimalism fitness is designed to help you cut the BS, focus on what matters and achieve your health and fitness goals. Hey! I'm Brett, owner of Minimalism Fitness and creator of all of our workout programs. Why You’ll Love This Plan We know life gets hectic, but that doesn’t mean you can’t stay active! Our 5-minute workouts are:⏳ Time-efficient: No long, exhausting sessions. Just 5 minutes! 📍 Flexible: Do them at home, during lunch breaks, or while traveling. 🔥 Proven to build habits: Quick wins keep you consistent. 🎯 Results-focused: Even small efforts add up over time! Real People, Real Results The gains in my upper body, core and leg strength now means I can now run for a full 45 minutes and I feel strong doing it! The other... --- ### Free 6-Day Workout Routine - V3 - Published: 2025-03-23 - Modified: 2025-03-23 - URL: https://minimalismfitness.com/free-6-day-workout-routine/ Simple. Effective. No Equipment Needed. Stop overcomplicating your fitness journey. In just 6 days, you’ll create an easy-to-follow workout habit that fits your busy schedule. How Is The Program? (Sneak Peek! ) ✨ Day 1: Chipper 60 (Crunches, Squats, + )✨ Day 2: AMRAP 30 (Dips, Lunges, + ) – 30 Min✨ Day 3: MAF 30 (Run, Walk, Ride, + ) – 30 Min✨ Day 4-6: More Routines to Get You Moving & Feeling Strong! (Instantly delivered to your inbox—no waiting! ) These workouts are part of my 300-day The Habits Academy program, but I’m giving you the first 6 days for FREE! # Kickstart Your Fitness Journey in Just 6 Days — Today! Why Trust This Workout Program? After years in the fitness industry and military special operations I’ve learned that people usually over think when it comes to achieving their health and fitness goals. Minimalism fitness is designed to help you cut the BS, focus on what matters and achieve your health and fitness goals. Hey! I'm Brett, owner of Minimalism Fitness and creator of all of our workout programs. Real People, Real Results The gains in my upper body, core and leg strength now means I can now run for a full 45 minutes and I feel strong doing it! The other bonus is a reduction in my hip to waist ratio and a steady 2kg loss. Renee I've learned that I really love having someone program the workouts which allows me to think less and move... --- ### Habits Academy - V3 > 300 Days of Workouts. 6 Programs. Lifetime Access. Everything You Need to Build Consistent Fitness Habits – at Home or the Gym, in a few Minutes a Day.​ - Published: 2025-03-10 - Modified: 2025-03-25 - URL: https://minimalismfitness.com/habits-academy/ 🚨 50% OFF! Offer Ends in 24 Hours 🚨 Use coupon at checkout: buildhabits BUY NOW! Build Habits. Your Fitness. Your Space. 300 Days of Structured Workout Sessions. Everything You Need to Build Consistent Fitness Habits – at Home or the Gym, in Just few Minutes a Day. Get lifetime access for less than one month of a gym membership. Just $29. 99! Join the Habits Academy Today! If you don’t love it in 7 days, email us for a full refund—no questions asked! Why Join the Habits Academy? Discover a fitness program designed for real life. Minimal equipment, maximum results. Build habits that stick with workouts that fit your schedule and lifestyle. Key Benefits:Consistency Made Easy: Follow 300 structured days of varied workout sessions to stay engaged and motivated. For Every Fitness Level: From beginner to advanced, our 6 programs included in the Academy designed to grow with you. Convenience at Its Best: Whether you prefer home or gym workouts, all you need is 20–60 minutes. One Payment, Lifetime Access: No subscriptions or recurring fees. Most fitness programs charge $99–$299 per year. The Habits Academy gives you a full structured plan for just $29. 99 – one-time only! Real People, Real Results The gains in my upper body, core and leg strength now means I can now run for a full 45 minutes and I feel strong doing it! The other bonus is a reduction in my hip to waist ratio and a steady 2kg loss. Renee I've learned... --- ### 66 - V2 > 66 is a habit shaping fitness program designed to help you reach your fitness potential. 66 days of at home workouts designed to help you think less and move more. - Published: 2025-02-06 - Modified: 2025-03-06 - URL: https://minimalismfitness.com/at-home-workouts/ Bodyweight | Kettlebells | Running A 66 Day Habit-Shaping Journey 66 is a habit-shaping fitness journey that helps you to get fit and stay healthy by teaching you how to set goals and build lasting fitness habits. Join Program 66 Today! $23. 99 Life-Time Access. 1-Time Payment. Why Join Program 66? Discover a fitness program designed for real life. Minimal equipment, maximum results. Build habits that stick with workouts that fit your schedule and lifestyle. Key Benefits: 3 Different Workout Programs: Each of them set for 66 days Consistency Made Easy: Follow 250+ structured sessions of varied workouts to stay engaged and motivated. For Every Fitness Level: From beginner to advanced, our 6 programs grow with you. Convenience at Its Best: Whether you prefer home or gym workouts, all you need is 20–60 minutes. One Payment, Lifetime Access: No subscriptions or recurring fees. BUY NOW $23. 99. Full 7-Day Money Back Guarantee WHY 66? Research indicates it takes anywhere between 18 to 254 days to set a habit. On average, it was 66. 66 is a habit shaping fitness journey that allows you to reconnect with your fitness potential to build strong, lasting habits around your health and fitness. What’s Included: 250+ Days of Workouts: Stay consistent with new sessions every day. 200+ Hours of Video Tutorials: Expert-led guidance to perfect every move. 3 Custom Programs: Each targets a different workout type, yet all are designed to fit every fitness level. Minimal Equipment Needed: No expensive gear required. Lifetime Access:... --- ### Habits Academy - V2 > 300 Days of Workouts. 6 Programs. Lifetime Access. Everything You Need to Build Consistent Fitness Habits – at Home or the Gym, in a few Minutes a Day.​ - Published: 2024-12-29 - Modified: 2025-05-01 - URL: https://minimalismfitness.com/habits-academy-v2/ 🚨 FLASH SALE – 50% OFF! 🚨 Use coupon at checkout: buildhabits BUY NOW! Build Habits. Your Fitness. Your Space. 300 Days of Workouts. 6 Programs. Lifetime Access. Everything You Need to Build Consistent Fitness Habits – at Home or the Gym, in Just few Minutes a Day. Join the Habits Academy Today! $29. 99 Life-Time Access. 1-Time Payment. Why Join the Habits Academy? Discover a fitness program designed for real life. Minimal equipment, maximum results. Build habits that stick with workouts that fit your schedule and lifestyle. Key Benefits:Consistency Made Easy: Follow 300 structured days of varied workouts to stay engaged and motivated. For Every Fitness Level: From beginner to advanced, our 6 programs grow with you. Convenience at Its Best: Whether you prefer home or gym workouts, all you need is 20–60 minutes. One Payment, Lifetime Access: No subscriptions or recurring fees. BUY NOW $29. 99. Full 7-Day Money Back Guarantee What’s Included: 300 Days of Workouts: Stay consistent with new sessions every day. 300+ Hours of Video Tutorials: Expert-led guidance to perfect every move. 6 Custom Programs: Each targets a different workout type, yet all are designed to fit every fitness level. Minimal Equipment Needed: No expensive gear required. Lifetime Access: Your workouts, on your terms, forever. Access from any smart device – computer, phone, or tablet. BUY NOW Transform Your Fitness Today! For Just $29. 99 Explore the 6 Programs Included in the Habits Academy Program 66 $29. 99 Program 66 Build momentum with no equipment,... --- ### Kettlebell 66 Program > Do you want an easy to follow training program focused on Kettlebell exercises? Check out our Kettlebell 66 program! - Published: 2024-10-20 - Modified: 2024-10-24 - URL: https://minimalismfitness.com/kettlebell-66-program/ | Kettlebells | Do You Want To Stick To Your Fitness Goals? Kettlebell 66 Day Workout Program A training journey without the need for expensive equipment and gym memberships. FIND OUT HOW What is this Kettlebell Training Program? Research indicates it takes anywhere between 18 to 254 days to set a habit. On average, it was 66. And what better way to build on your minimalist fitness journey than by adding the kettlebell in to our training arsenal. With the addition of one or a few kettlebells, you will be able to continue your training journey without the need for expensive equipment and gym memberships. GET IT HOW IT WORKS: Daily Workouts 66 days of habit shaping workouts. Daily workouts and tasks that you can complete at home or at the gym. Form Habits We teach you how to set a goal and we help build the habit shaping structure to help you get there. Community We encourage you to complete the programs with a battle buddy, but we also have a community available for extra accountability. Guide Need some extra support? Gain access to a coach, reminders, tasks and support when you need it most. Daily Workouts 66 days of habit shaping workouts. The workouts are designed to be 30-60 minutes in duration, and will gradually incorporate new kettlebell skills every week Form Habits The program will guide you through setting achievable goals and create a personalized plan to make them a reality. Videos In-depth video tutorials to ensure... --- ### 66 - V1 > 66 is a habit shaping fitness program designed to help you reach your fitness potential. 66 days of at home workouts designed to help you think less and move more. - Published: 2024-09-24 - Modified: 2025-05-01 - URL: https://minimalismfitness.com/at-home-workouts-3/ Bodyweight | Kettlebells | Running Struggling to Stick to Your Fitness Goals? Introducing, 66-Day Habit-Shaping Journey 66 is a habit-shaping fitness journey that helps you to get fit and stay healthy by teaching you how to set goals and build lasting fitness habits. FIND OUT HOW I'm too busy. I just don't have the time. Sound familiar? If this is you, read on... . WHAT IS 66? Research indicates it takes anywhere between 18 to 254 days to set a habit. On average, it was 66. 66 is a habit shaping fitness journey that allows you to reconnect with your fitness potential to build strong, lasting habits around your health and fitness. GET IT HOW IT WORKS: Daily Workouts 66 days of habit shaping workouts. Daily workouts and tasks that you can complete at home or at the gym. Form Habits We teach you how to set a goal and we help build the habit shaping structure to help you get there. Community We encourage you to complete the programs with a battle buddy, but we also have a community available for extra accountability. Guide Need some extra support? Gain access to a coach, reminders, tasks and support when you need it most. Daily Workouts 66 days of habit shaping workouts. Daily workouts and tasks that you can complete at home or at the gym. Form Habits We teach you how to set a goal and we help build the habit shaping structure to help you get there. Community We... --- ### Shop > Shop all minimalist fitness products, books and programs. If you're looking to build better habits, get fit and live longer, shop now! - Published: 2022-08-14 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/shop/ Product | Programs | Services SHOP Everything you need to get started on your minimalist fitness journey. SHOP NOW PRODUCTS: The Minimalism Effect 2. 0A book to help you think less and move more: Build a strong mindset and powerful fitness habits Get 12 months of minimalist training programs Get 300 minutes of video content to support your journey BUY NOW The Habits AcademyLearn how to build lasting habits and achieve your goals: Results-based course with expert coaching Based on psychology and habit formation coaching Fully customisable and guaranteed results LEARN MORE PROGRAMS: Unlock Your Movement 28-Day Program to Discover Pain Free Movement: Improve range of motion, mobility and movement Identify and eliminate your niggles aches and pains A customisable program based on your injuries and ability LEARN MORE 66 The original 66 days habit shaping fitness journey: Start with NO equipment Build strong lasting habits Complete with 100 minutes of video how-to content LEARN MORE SERVICES: FITNESS PRODUCT MANAGEMENT (FOR COACHES)Building a fitness business is hard, let me help you: Build the right product for your audience Grow and scale your fitness business Make more money online LEARN MORE --- ### About Us - Published: 2021-12-16 - Modified: 2024-03-17 - URL: https://minimalismfitness.com/about-minimalism-fitness/ Minimalism Fitness is designed to help YOU build better habits, get fit and live longer. I founded Minimalism Fitness in 2012 after a decade in the military, finishing in Special Operations. Minimalism Fitness' workouts and programs have been battle tested by more than 20,000 clients since 2012. I now spend my time helping men and women, aged 25-40 build better habits, live longer and reach their potential. After two deployments to Afghanistan and coaching thousands of people, I've developed and gained an understanding of the high-performance habits required to succeed in any mission. Sign up to the weekly email that helps you cut the BS, focus on what matters and achieve your goals. My work has been featured in... Get to know me a little more: What people are saying: . elementor-2456 . elementor-element. elementor-element-7d46bf0e:not(. elementor-motion-effects-element-type-background), . elementor-2456 . elementor-element. elementor-element-7d46bf0e > . elementor-motion-effects-container > . elementor-motion-effects-layer{background-color:var( --e-global-color-46d4fcd );}. elementor-2456 . elementor-element. elementor-element-7d46bf0e{transition:background 0. 3s, border 0. 3s, border-radius 0. 3s, box-shadow 0. 3s;margin-top:0px;margin-bottom:0px;padding:0px 0px 0px 0px;}. elementor-2456 . elementor-element. elementor-element-7d46bf0e > . elementor-background-overlay{transition:background 0. 3s, border-radius 0. 3s, opacity 0. 3s;}. elementor-2456 . elementor-element. elementor-element-7a0ef931:not(. elementor-motion-effects-element-type-background) > . elementor-widget-wrap, . elementor-2456 . elementor-element. elementor-element-7a0ef931 > . elementor-widget-wrap > . elementor-motion-effects-container > . elementor-motion-effects-layer{background-color:#FFFFFF;}. elementor-2456 . elementor-element. elementor-element-7a0ef931 > . elementor-element-populated, . elementor-2456 . elementor-element. elementor-element-7a0ef931 > . elementor-element-populated > . elementor-background-overlay, . elementor-2456 . elementor-element. elementor-element-7a0ef931 > . elementor-background-slideshow{border-radius:0px 25px 0px 25px;}. elementor-2456 . elementor-element. elementor-element-7a0ef931 > . elementor-element-populated{box-shadow:0px 4px 13px 0px rgba(58. 99999999999999, 58. 99999999999999, 58. 99999999999999, 0.... --- ### Virtual Mobility Coach > Get access to a virtual mobility coach and 28 Day mobility program. This mobility app and course allows you to work on prehab and mobility - Published: 2021-04-07 - Modified: 2024-01-05 - URL: https://minimalismfitness.com/virtual-mobility-coach/ Prehab | Mobility Training Program| Mobility App VIRTUAL MOBILITY COACH Move better, feel better. Unlock your Movement is a 28-day mobility training program that helps you to move better, recover faster and feel better. LEARN MORE I used to be able to do that. As we age or commit to other areas of our lives we lose mobility and we spend a vast time of our athletic lives injured or in pain missing out on the things that keep us young. It's time to Unlock Your Movement. I believe everyone should have the chance to discover pain free movement. Reduce or eliminate pain, learn how to fix yourself, improve mobility and give yourself the ability to return to activities you used to do. It’s completely customisable to suit your body’s needs, schedule and equipment. TRY IT GET IT MY STORY: I've battled: 14 shoulder dislocationsMultiple fractures, sprains, strainsPermanent and long term injuries to my lower back and anklesLong hours at the desk that only aggravate my niggles, aches and painsIf you struggle with mobility like me, read on. Meet Brad. Brad came off his bike at 180km/h (100m/h) The doctors said he'd never ride again. They were even surprised he survived. The physiotherapists also said they could no longer help him. He was still in pain and wanted to find a solution. Over time Brad followed this exact process and rebuilt his body, got back to activity and rediscovered pain free movement. He still rides his bike, enjoys playing with... --- ### Learn > Check out the latest health fitness articles on how-to's, tips and tricks to help you reach your fitness potential. - Published: 2021-03-02 - Modified: 2024-02-27 - URL: https://minimalismfitness.com/blog/ How to get fit | Habit shaping | Mobility tips Learn Check out the latest health & fitness articles All Fitness Habits Health Tib Raise: Strengthen Your Tibialis Anterior for Better Balance and Stability Tib Raise: Strengthen Your Tibialis Anterior for Better Balance and Stability The tib raise is a popular exercise designed to strengthen the tibialis anterior muscle, which runs along the shin. This exercise involves ... ATG Split Squat: Benefits, Technique, and 4 Variations ATG Split Squat: Benefits, Technique, and 4 Variations ATG Split Squat is a popular exercise that has been gaining popularity in the fitness world thanks to the knees over toes ... Sissy Squat: Benefits, Technique and 4 Variations Sissy Squat: Benefits, Technique and 4 Variations Sissy squats are a challenging bodyweight exercise that can help build muscle in the quads and stabilize the knees. Although the name ... Hip Mobility: Exercises to Improve Your Range of Motion Hip Mobility: Exercises to Improve Your Range of Motion Hip mobility is an essential component of overall physical health and well-being. The hip joint is one of the largest and most ... B Stance Exercises: Improve Your Balance and Lower Body Strength B Stance Exercises: Improve Your Balance and Lower Body Strength B stance exercises are a popular type of workout routine that can help improve balance, stability, and overall fitness. These exercises involve ... Nordic Curls: Mastering the Ultimate Exercise for Hamstring Strength Nordic Curls: Mastering the Ultimate Exercise for Hamstring Strength Introduction In the realm... --- ### Home > Minimalism Fitness - Sign up for the weekly email that will help you build better habits, get fit and live longer! Reach your potential. - Published: 2021-02-23 - Modified: 2025-04-11 - URL: https://minimalismfitness.com/ MINIMALISM FITNESS REACH YOUR POTENTIAL Sign up for the weekly email that will help you build better habits, live longer and reach your potential. Fitness | Habits | Longevity ★★★★ rated 4+ stars with over 20,000 product downloads What is Minimalism Fitness? Think less, do more. After years in the fitness industry and military special operations I’ve learned that people usually over think when it comes to achieving their health and fitness goals. Minimalism fitness is designed to help you cut the BS, focus on what matters and achieve your health and fitness goals. Where do I start? Sign up to our free 6-Day Challenger or access to programs our that have been battle tested by thousands of people just like you. Why sign up? If you’re aged 18-50 and looking for forge a better life or just don’t know where to start, this is for you. Who is it for? Our programs are for anyone aged 18-50 who wants access to world class information on habit shaping, health and fitness without the BS. Our Workout Programs THE HABITS ACADEMY What is The Habits Academy? The Habits Academy is our premium offer for people who want to gain momentum in their life. This course features:A completely customisable and immersive habit shaping programAutomated Goals, Quizzes & Habit TrackersWearables integration300min of video habit shaping and fitness content12 months + worth of fitness routinesAccess to all of our workout programs LEARN MORE What is Program 66? Program 66 is a habit shaping fitness... --- ### Coaches > Want to take people on a journey to becoming fitter and healthier human beings?​ We're on the lookout for amazing coaches that want to come on the journey.​ - Published: 2021-02-23 - Modified: 2023-07-02 - URL: https://minimalismfitness.com/coaches/ LESS FITNESS, MORE BUSINESS I help great coaches get found, build products and make more money. Starting a business is hard, especially in fitness. Coaches, are you struggling to build, grow or scale your fitness business? Here's where I can help you: Product Development & User Research User Experience & Prototyping Go To Market Strategy & Planning Product Management & Optimisation of current fitness products Finding Product Market Fit for your product or gym Content-as-a-Service to support your current offering WHY LISTEN TO ME? Over the past 8 years I have helped over 20,000 people build better habits towards health and fitness. I have also:✔️ Written a #1 Amazon bestseller that's sold over 15,000 copies✔️ Built a profitable six-figure/year gym in 4 years✔️ Turned my physical gym into a five-figure digital product on a budget of $1500✔️ Built an online course and sold it for 10k in 7 days✔️ Built a startup in 12 weeks that has recently been valued at $3million I've also failed a lot along the way and have the knowledge and scars to prove it WHO I CAN HELP: We're on the hunt for coaches with amazing ideas and programs they want to bring to life. You don't have to be a content wizz or technical genius. You just need to be driven to succeed. I've learned from the best: Aside from my experience in business and product management, I've also been lucky enough to learn from some of the best coaches in the business: Perry... --- --- ## Posts ### Ice Bath Benefits: Exploring Health and Recovery Advantages - Published: 2024-05-06 - Modified: 2024-05-06 - URL: https://minimalismfitness.com/ice-bath-benefits/ - Categories: Health Ice baths, a form of cold water immersion therapy, have been widely adopted by athletes and fitness enthusiasts for their potential to enhance recovery after intense physical activity. By submerging the body in ice water, individuals aim to reduce muscle soreness and inflammation, which are common consequences of strenuous workouts. Recent research and anecdotal evidence suggest that beyond aiding in physical recovery, ice baths may also offer psychological benefits such as increased mental clarity and resilience. Key Takeaways Ice baths may aid in recovery and reduce muscle soreness post-exercise. They can potentially confer mental health benefits, such as improved focus and discipline. Proper guidelines should be followed to ensure safe use of ice bath therapy. Understanding Ice Baths https://www. youtube. com/embed/4bYKyD5ZZzA Ice baths, involving immersion in cold water, are a form of cryotherapy widely used for health benefits such as recovery after intense physical activity. They incorporate the therapeutic effects of cold exposure to mitigate soreness and improve recovery. Historical Perspective Historically, ice baths have roots in various cultures as a technique for healing and revitalization. Ancient civilizations such as the Romans and Greeks used cold exposure to alleviate pain and enhance recovery. Athletes have long embraced the regenerative properties of cold water immersions, with ice baths gaining modern prominence for their role in sports medicine and recovery protocols. Scientific Mechanisms At the core of ice baths are key scientific mechanisms. Immersion in cold water induces vasoconstriction, reducing blood flow to reduce inflammation and muscle soreness. This process is known... --- ### Outlive Review: Unveiling the Longevity Secrets of the Healthiest Populations > Read this Outlive Review to learn how the healthiest populations in the world optimise their life to increase longevity and healthspan - Published: 2024-05-06 - Modified: 2024-05-06 - URL: https://minimalismfitness.com/outlive-review/ - Categories: Fitness, Habits, Health The quest for extended health and longevity has found its way into the public consciousness with the release of 'Outlive: The Science and Art of Longevity. ' Authored by Dr. Peter Attia, known for his expertise in the science of longevity, the book provides a comprehensive look into the mechanisms that contribute to a longer, healthier life. It bridges the gap between the complexities of medical science and the actionable steps individuals can take to optimize their healthspan. In 'Outlive,' Dr. Attia does not shy away from the intricacies of the human body and its response to aging. His approach combines insights into the prevention and management of chronic diseases along with lifestyle and behavioural changes that are rooted in scientific evidence. The book takes readers through various medical interventions and biological tools that one can utilize, emphasizing personalization and active monitoring in the journey towards sustained wellness. Key Takeaways 'Outlive' offers a science-backed blueprint for increasing healthspan. Dr. Peter Attia's expertise lends credibility to the book's longevity strategies. Personalization and monitoring are key components of Dr. Attia's approach to health. Why You Should Listen To Peter Attia Peter Attia is a widely recognized expert in longevity, blending medical credentials with personal passion to advance the knowledge of health span optimization. Follow his journey and examine his authoritative voice in the field of longevity science. Medical Expertise and Credentials As a trained physician, Attia has carved out a unique niche in medicine, specifically focused on the science of extending the... --- ### Best Longevity Supplements: Top Picks for Life Extension - Published: 2024-04-01 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/longevity-supplements/ - Categories: Health Interest in longevity supplements has grown as individuals seek ways to support healthy aging. Longevity refers to the length of an individual's life, and healthy aging encompasses maintaining physical, mental, and social well-being throughout the aging process. A variety of dietary supplements have been studied for their potential to enhance longevity and promote healthspan, the period of life spent free from chronic diseases and disabilities. Some supplements that have been associated with positive health outcomes include those targeting heart and vascular health, cognitive and brain health, and sleep quality. While evidence supports the use of certain supplements, it is essential to approach them with a critical eye and consider individual needs, as not all supplements benefit everyone in the same way. Key Takeaways Longevity supplements aim to support healthy aging and enhance life quality. A balanced diet and lifestyle choices are fundamental to achieving longevity. Supplement effectiveness varies by individual needs and should be considered critically. Understanding Longevity and Aging Biological Mechanisms of Aging Aging at the cellular level involves various mechanisms that result in the gradual decline of bodily functions. One such process is oxidative stress, where free radicals cause cellular damage. These reactive molecules can damage DNA, proteins, and cell membranes, leading to cellular senescence or the loss of a cell's power to divide and grow. Another critical aspect of aging is the shortening of telomeres, protective structures at the ends of chromosomes, which affect cell division and DNA repair capabilities. Aging also affects mitochondria, the powerhouses of... --- ### Life Expectancy Trends: What You're Likely To Die From > When searching for longevity, understanding your average life expectancy based on your age, sex, health and financial status is crucial. Read on to learn more - Published: 2024-04-01 - Modified: 2024-05-06 - URL: https://minimalismfitness.com/life-expectancy/ - Categories: Habits, Health Life expectancy is a hot topic in the growing market of longevity. A crucial part of achieving longevity, life expectancy is often overlooked for easier or sexier solutions such as supplements and fitness fads. In this article we look at the common causes of death for most people, ways to use life expectancy trends to help guide your longevity protocols and much more. Key Takeaways Life expectancy is an important measure of your potential lifespan and a population's health and social progress. Significant events, such as the COVID-19 pandemic, can cause notable impacts on life expectancy trends. Statistically, you are more likely to die from common health problems and your longevity protocol should factor this into account Historical Trends of Life Expectancy Life expectancy has seen substantial changes throughout human history, particularly during the 20th and 21st centuries. The advancements in medicine, improvements in public health, and socio-economic developments have been instrumental in this shift. 20th and 21st Century Developments The 20th century marked significant progress in public health that translated into increases in life expectancy. With the discovery of antibiotics, vaccination programs, and better standards of living, longevity experienced a notable surge. In the early 1900s, global life expectancy was estimated to be around 30-40 years, but by the end of the century, it had more than doubled. During the 21st century, this trend continued, albeit at a slower pace. For example, in the United States, life expectancy at birth rose from 39. 4 years in 1860 to 78.... --- ### Peter Attia Supplements & Daily Routine: Insights into a Longevity Expert's Regimen - Published: 2024-04-01 - Modified: 2024-05-06 - URL: https://minimalismfitness.com/peter-attia/ - Categories: Fitness, Habits, Health Peter Attia is a figure prominent in the sphere of health optimization, known particularly for his methodical approach to extending one’s health span through lifestyle interventions and supplementation. Attia's background as a physician with a focus on the science of longevity provides a solid foundation for his recommendations. His daily routine is a reflection of his commitment to maintaining optimal health and incorporates a precise combination of dietary supplements and lifestyle practices. Attia’s philosophy intertwines a meticulous selection of daily supplements with a broader vision of health and longevity. In this deep dive you will learn everything you need to know about Peter Attia's daily routine and much more. Key Takeaways Peter Attia advocates a strategic approach to supplementation for healthspan enhancement. His daily routine is tailored to support overall health, drawing from a deep understanding of nutritional science. Lifestyle choices and consistency play a critical role in the effectiveness of Attia's health and longevity strategies. Overview of Peter Attia's Philosophy on Supplements and Health Peter Attia is a reputable figure in the realm of health and wellness, particularly known for his evidence-based approach to longevity. His philosophy on supplementation is deeply intertwined with his commitment to extending health span through rigorous science. Core Principles of Supplementation Dr. Attia emphasizes that supplements should not replace a balanced diet but rather complement it to support overall healthspan. He advocates for an evidence-based approach, where supplements are carefully chosen based on scientific research and their proven efficacy. Attia's criteria for supplementation focus... --- ### Bryan Johnson Blueprint: Daily Routine, Supplements & Protocol - Published: 2024-04-01 - Modified: 2025-03-02 - URL: https://minimalismfitness.com/bryan-johnson/ - Categories: Fitness, Habits, Health Bryan Johnson, a tech entrepreneur known for his rigorous pursuit of health optimization, has established a comprehensive daily routine anchored in science and personalized medicine. His focus on longevity and well-being is part of his larger health project, "Blueprint," which aims to measure and improve biological age. This holistic approach encompasses everything from diet and exercise to supplements and biometric tracking, tailored to enhance both physical and mental health. In this deep dive, we take a look at the crux of Johnson's strategy includes a meticulous diet, a well-structured exercise regimen, and a targeted supplement stack. Key Takeaways Bryan Johnson’s daily routine is rooted in a science-backed approach to personal health optimization. His regimen includes a strategic blend of dietary, fitness, and supplement protocols, aimed at reducing biological age. Johnson utilizes detailed biometric tracking to inform ongoing adjustments to his lifestyle, emphasizing the shift towards personalized medicine. The Genesis of Bryan Johnson's Daily Routine Bryan Johnson, a visionary in the tech industry, crafted a meticulous daily routine with the aim of reversing the aging process. His commitment to this blueprint is not merely a fleeting health fad but a serious, science-backed quest for longevity. The routine is a product of extensive research and collaboration, designed to keep his body and mind in a state that he equates to being 18 years old again. Credit: Rolling Stone Magazine He has established a set of strict protocols, investing considerable resources into a multifaceted approach to physical fitness and nutrition. This regimen includes... --- ### Andrew Huberman Routine & Supplements: Unveiling His Daily Success Formula > Dr Andrew Huberman blends science with easy to follow tips almost anyone can follow. Learn about his daily routine, supplements, exercise regime and more! - Published: 2024-03-24 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/andrew-huberman/ - Categories: Fitness, Habits, Health Where neuroscience meets self-optimization, Dr. Andrew Huberman is at the top of his game. His work, centred at the Huberman Lab at Stanford University, has not only advanced our understanding of the human brain but also provided actionable strategies for enhancing physical and mental health. Huberman's own daily routine combines scientifically backed supplements and nutrients with specific behavioural and lifestyle interventions. Take a look at this deep dive where I go into every facet of health and what I've learned from Dr Andrew Huberman. As you will see, his podcasts and materials are one of my go-to resources when helping people live longer. Key Takeaways Andrew Huberman's approach intertwines neuroscience with everyday health practices. Evidence-based strategies are central to Huberman's routine for physical and mental well-being. If you're looking to start your longevity journey, his podcast is an absolute gold mine Who is Dr. Andrew Huberman? Dr. Andrew Huberman is a renowned figure in neuroscience, known for his expertise in brain function and dedication to enhancing public health through his research. His ability to simplify complex scientific research in to actionable take-home advice really separates him from the rest of the longevity crowd Background and Credentials Dr. Andrew Huberman serves as a tenured professor in the Department of Neurobiology at Stanford School of Medicine. He also holds a courtesy appointment in the Department of Psychiatry and Behavioral Sciences. Huberman Lab's Mission The Huberman Lab at Stanford is not only a place of scientific inquiry but also a platform for disseminating... --- ### Sleep: The Importance of Quality Rest for Optimal Health > Sleep is a vital component of a healthy lifestyle. Learn the science of sleep, how to improve your sleep and what better sleep will do for your life! - Published: 2024-03-13 - Modified: 2024-05-06 - URL: https://minimalismfitness.com/sleep/ - Categories: Health Sleep is a vital component of a healthy lifestyle. It is an essential process that allows the body to rest and restore, and it plays a crucial role in maintaining physical and mental well-being. However, despite its importance, many people struggle with getting adequate sleep. Key Takeaways Sleep is a crucial component of a healthy lifestyle Understanding the Science of Sleep is essential for optimising your life The circadian rhythm plays a crucial role in regulating the sleep-wake cycle It's not just sleep that matters, what you do in your waking hours is just as important Top Tips For Better Sleep Focus on sleep hygiene factors such as mattress quality, room temperature and noise Build a bedtime routine that encourages a regular sleep time Sunlight early in the day sets your circadian rhythm Smaller, Low GI meals early in the evening help you stay asleep by maintaining consistent blood sugar levels Avoid caffeine and other stimulants six hours before bed Supplements like magnesium can help improve sleep If in doubt, track the length and quality of your sleep with wearables or journalling The Science of Sleep Sleep is an essential part of human life, and scientists have been studying it for decades to understand its mechanisms and benefits. Several factors influence sleep, including circadian rhythms, brain function, and sleep stages. Stages of Sleep Sleep is divided into two main categories: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages: N1,... --- ### Energy System Training: Boost Your Endurance and Performance > Energy System Training (EST) helps improve the body's ability to produce and use energy efficiently during exercise. Learn the benefits and how to use it. - Published: 2024-03-04 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/energy-system-training/ - Categories: Fitness Energy System Training (EST) is a training methodology that aims to improve the body's ability to produce and use energy efficiently during exercise. Understanding energy systems is crucial for designing an effective training program that can enhance athletic performance. Although there might be a lot of "science" behind energy system training, keeping it simple is always best. I provide some simple frameworks throughout the article to help you use energy system training in your own fitness program. Key Takeaways EST aims to improve the body's ability to produce and use energy efficiently during exercise. The human body uses three energy systems - the ATP-PC system, the glycolytic system, and the aerobic system - to produce energy during exercise. Aerobic and anaerobic training are two types of EST that are important for overall fitness and athletic performance. Understanding Energy Systems Energy Systems are the biological pathways that generate ATP, the molecule that powers muscle contractions. The three main energy systems are the ATP-CP System, the Glycolytic System, and the Oxidative System. Each system works to produce ATP at different rates and capacities. The ATP-CP System The ATP-CP System, also known as the Phosphagen System, is the first and fastest energy system. It is used for short, intense bursts of energy lasting up to 10 seconds. This system uses stored ATP and creatine phosphate to produce energy. ATP is broken down into ADP and inorganic phosphate, releasing energy that powers muscle contractions. This system is used in activities such as weightlifting, sprinting,... --- ### Classical vs Operant Conditioning: Understanding the Differences > Classical vs Operant Conditioning: We take a look at both methods for habit shaping and how you can apply them to achieve your goals. - Published: 2024-03-03 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/classical-vs-operant-conditioning/ - Categories: Habits Understanding classical vs operant conditioning for shaping habits will help you unlock better habits and drastically increase your chances of success. These two conditioning theories were developed by psychologists who aimed to understand how people learn and how their behaviour is shaped. Both theories have significant implications when it comes to shaping habits, and they are important in the field of psychology. After a decade of training dogs in the military and subsequently spending the next decade training people, the fundamental principles remain the same when it comes to getting the desired response when it comes to habit shaping. Read on to find out more. Key Takeaways Classical conditioning involves associating a neutral stimulus with a natural response, while operant conditioning involves associating voluntary behaviour with a consequence. Both theories have significant implications when it comes to shaping habits, and they are important in the field of psychology. Classical conditioning is often used in therapies to treat phobias, anxiety, and other disorders, while operant conditioning is often used in schools, businesses, and homes to shape behaviour. Their Importance In Habit-Shaping Classical conditioning and operant conditioning are both important in shaping habits. Classical conditioning involves pairing a neutral stimulus with a natural stimulus to elicit a response. On the other hand, operant conditioning involves learning by associating a behaviour with a consequence. Observational learning is also a type of human learning, in which individuals learn by observing others and their consequences. In classical conditioning, a person can develop a habit by... --- ### Tib Raise: How-To, Benefits & Equipment - Better Balance and Stability - Published: 2023-10-15 - Modified: 2024-10-10 - URL: https://minimalismfitness.com/tib-raise/ - Categories: Fitness The tib raise is a popular exercise designed to strengthen the tibialis anterior muscle, which runs along the shin. This exercise involves dorsiflexion of the foot, which is the movement of hinging at the ankle to move the foot towards the shin. The tib raise is the perfect exercise for runners or field sports athletes who want to reduce the risk of injury and improve their athletic performance. How To Do Tib Raise This exercise as you will learn is to focus on strengthening the posterior chain or if we found we have really tight ankles we can often find this antinbs either tight or weak. So, using your antib trigger point release first do the steps as described below: Lean on the wall Put your heels away from the wall Pull up your toes back and locked your knees Lower down and up again Do set of 25 reps To help you make it more clear how to do a tib raise you can watch this video tutorial https://youtu. be/ItNUalyKX6s? si=mYfIKhywIZ0p7KWB&t=137 Key Takeaways Tib Raise is a popular exercise designed to strengthen the tibialis anterior muscle. Incorporating Tib Raise in workout routine can help individuals improve their overall lower leg health and prevent injuries. The tibialis anterior muscle plays a crucial role in balance and stability, making it an essential muscle group to target during workouts. Understanding Tib Raise The Tib Raise, also known as the Tibialis Raise, is an exercise designed to strengthen the Tibialis Anterior muscle. This... --- ### ATG Split Squat: Benefits, Technique, and 4 Variations - Published: 2023-10-15 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/atg-split-squat/ - Categories: Fitness ATG Split Squat is a popular exercise that has been gaining popularity in the fitness world thanks to the knees over toes guy. This exercise is also known as the Ass-to-Grass Split Squat and is a great way to improve lower body mobility and flexibility while increasing functional strength. The ATG Split Squat is a unilateral exercise that targets the quadriceps, hamstrings, glutes, and calves. Credit: D8 Fitness Key Takeaways ATG Split Squat is a unilateral exercise that targets the quadriceps, hamstrings, glutes, and calves. Proper form and technique are essential to avoid injury and maximize the benefits of ATG Split Squat. ATG Split Squat is a great way to improve lower body mobility and flexibility while increasing functional strength. Understanding ATG Split Squat The ATG Split Squat is a variation of the traditional split squat exercise that emphasizes a deep range of motion. The acronym "ATG" stands for "Ass-to-Grass," which refers to the goal of lowering the body until the glutes almost touch the ground. The ATG Split Squat requires a significant amount of mobility and flexibility, particularly in the hips, ankles, and knees. Benefits of ATG Split Squat The ATG Split Squat is a popular exercise that offers numerous benefits to the body. Here are some of the benefits of performing ATG Split Squats: Increases Flexibility & Joint Health The ATG Split Squat is an excellent exercise for improving lower body flexibility. This exercise requires you to effectively perform a deep squat, which helps to increase the flexibility... --- ### Sissy Squat: Benefits, Technique and 4 Variations > The sissy squat is a challenging bodyweight exercise that can help build muscle in the quads and stabilize the knees. Read on to learn all about the sissy squat - Published: 2023-10-08 - Modified: 2024-10-22 - URL: https://minimalismfitness.com/sissy-squat/ - Categories: Fitness Sissy squats are a challenging bodyweight exercise that can help build muscle in the quads and stabilize the knees. Although the name may suggest otherwise, sissy squats are far from an easy exercise. It requires a great deal of strength and balance to perform correctly. Sissy Squat Key Takeaways Sissy squats are a bodyweight exercise that can help build muscle in the quads and stabilize the knees Sissy squats can be done without weights, making them an accessible exercise for anyone looking to build muscle Sissy squats can help improve flexibility and mobility in the knees, which is especially important for those who engage in activities that put a lot of strain on the knees What is a Sissy Squat? A sissy squat is a bodyweight exercise that targets the quadriceps muscles. The exercise involves leaning backward and bending from the knee to achieve the bottom of the position, rather than hinging from the hips and sitting down like in a traditional squat. There are many different ways to do sissy squats as you will see below but the focus is always making it a quad-dominant exercise. It is important to note that sissy squats can be challenging and may put undue stress on the knees if not done correctly. Therefore, it is important to maintain good form and start with a lower number of repetitions and sets. https://youtu. be/Dr48YUwRat0? si=J-ECapv0_a6Nof5Q&t=262 Related Posts: Improve your ankle mobility with these 4 steps Hip Mobility: Exercises To Improve Your Range Of Motion... --- ### Hip Mobility: Exercises to Improve Your Range of Motion - Published: 2023-09-17 - Modified: 2024-02-27 - URL: https://minimalismfitness.com/hip-mobility/ - Categories: Fitness Hip mobility is an essential component of overall physical health and well-being. The hip joint is one of the largest and most complex joints in the body, and it plays a crucial role in everyday movements such as walking, running, and sitting. Limited hip mobility can cause pain, discomfort, and even lead to injuries. Key Takeaways Maintaining good hip mobility is essential to overall physical health and well-being. Poor mobility of the hip can lead to poor posture, decreased athletic performance, and increased risk of injury. There are exercises and techniques that can help improve hip mobility and prevent these issues. Understanding Hip Mobility Hip mobility is the ability of the hip joint to move freely and easily through its full range of motion. It is essential for maintaining proper posture, balance, and overall mobility. The hip joint is one of the largest and most complex joints in the body, consisting of the femur (thigh bone) and the pelvis. It is responsible for supporting the weight of the upper body and facilitating movement of the lower body. Limited hip range of motion can result from various factors, including injury, chronic conditions such as arthritis or bursitis, and prolonged periods of sitting or inactivity. When the hip joint is not able to move freely, it can cause discomfort, pain, and even lead to further injury. Mobility of the hip can be improved through a combination of stretching, strengthening, and mobility exercises. Stretching exercises can help to increase flexibility and range of... --- ### B Stance Exercises: Improve Your Balance and Lower Body Strength > B stance exercises can help improve balance, stability, and overall fitness. Check out these must do B stance exercises for every fitness program - Published: 2023-09-17 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/b-stance-exercises/ - Categories: Fitness B stance exercises are a popular type of workout routine that can help improve balance, stability, and overall fitness. These exercises involve standing with one foot in front of the other, creating a stance that resembles the letter "B". While this may seem like a simple position, it can provide a challenging and effective workout for the body. Key Takeaways B stance exercises involve standing with one foot in front of the other, creating a challenging workout for the body. Understanding proper form and engaging the correct muscles is key to getting the most out of B stance exercises. Key B stance exercises include rdls, hip thrusts, lunges, squats, and deadlifts, and can be modified and varied to add intensity and variety to a workout. After training clients for a decade, B stance exercises are a fantastic intermediate position before progressing to more demanding single stance movements Understanding B Stance Exercises B stance exercises are a type of unilateral exercise that is great for improving balance and stability. In a B stance exercise, one foot is positioned slightly in front of the other. This stance challenges the muscles on one side of the body more than the other, making it a great way to correct muscle imbalances. B stance exercises are also great for improving core strength and stability, as they require the core muscles to work harder to maintain balance. Additionally, they can help improve hip mobility and flexibility, which can reduce the risk of injury during other exercises.... --- ### Nordic Curls: Mastering the Ultimate Exercise for Hamstring Strength > In the realm of fitness and strength training, Nordic Curls have emerged as a powerhouse exercise for developing strong and resilient hamstrings. - Published: 2023-08-23 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/nordic-curls/ - Categories: Fitness Introduction In the realm of fitness and strength training, Nordic Curls have emerged as a powerhouse exercise for developing strong and resilient hamstrings. Whether you're an athlete looking to boost your performance or a fitness enthusiast aiming to target your posterior chain, the Nordic Curl offers a comprehensive solution. This article will delve into the depths of the Nordic Curl, exploring its proper form, equipment, benefits, variations, injury prevention strategies, and more. By the time you finish reading, you'll be armed with the knowledge you need to conquer this challenging exercise and reap its rewards. Key Takeaways Nordic hamstring curls are versatile bodyweight exercises to improve posterior leg strength and reduce injury risks. Proper form and technique are essential, meaning you should start in a secured kneeling position and lower your body in a controlled manner. Variations and alternative exercises exist, allowing for individualized progression and offering an option to perform Nordic curls at home. Understanding the Nordic Curl The Nordic Curl, also known as the Nordic Hamstring Curl or Russian Curl, is a bodyweight exercise designed to isolate and strengthen the hamstrings. It primarily focuses on the eccentric phase of muscle contraction, which involves the controlled lengthening of the muscle under tension. This unique emphasis on the eccentric motion makes the Nordic Curl a potent tool for building hamstring strength and preventing injuries. https://youtu. be/PW_jwZ32gGE Exercise Form and Technique Executing the Nordic Curl demands proper form and technique to maximize its benefits while minimizing the risk of injury. To... --- ### Hip Hinge: The Ultimate Guide to Proper Form and Benefits > The hip hinge is a fundamental movement pattern required for exercises such as the deadlift, RDL and kettlebell swing. Read on to learn all about it! - Published: 2023-08-13 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/hip-hinge/ - Categories: Fitness In this article, we will explore the hip hinge, the importance of proper form, common mistakes and corrections and common hip hinge exercises. We will also discuss the muscles involved in the movement and provide tips for improving hip hinge technique. By the end of this article, readers will have a comprehensive understanding of the hip hinge and how to perform it safely and effectively. Key Takeaways The hip hinge is a fundamental movement pattern that involves bending at the hips while maintaining a neutral spine which is different to the squat movement Proper form is essential for preventing injury and improving performance. The hip hinge engages the glutes, hamstrings, and lower back muscles, making it an effective exercise for strengthening these areas and the posterior chain. Understanding Hip Hinge Movement The hip hinge is a hip dominant movement. This varies to the squat pattern as the squat is a knee dominant movement. During the hinge movement, the shins remain vertical and the hips do not go below the knee. Hip Hinge Exercises Hip hinge exercises are a great way to strengthen the posterior chain, which includes the glutes, hamstrings, and lower back. These exercises can be done with a variety of equipment, including barbells, kettlebells, and dumbbells. Romanian Deadlift One popular hip hinge exercise is the Romanian deadlift (RDL). To perform this exercise, stand with your feet shoulder-width apart and hold a barbell or dumbbells in front of your thighs. Hinge at the hips and lower the weight towards... --- ### Kettlebells: The Ultimate Guide to Strength Training > Interested in kettlebells or new to kettlebell training? Read this comprehensive guide that includes kettlebell exercises, workouts, tips and much more! - Published: 2023-08-13 - Modified: 2024-02-27 - URL: https://minimalismfitness.com/kettlebells/ - Categories: Fitness - Tags: Kettlebell Training Kettlebells have become increasingly popular in recent years as a versatile and effective tool for strength and conditioning training. The unique shape of kettlebells allows for a wide range of exercises that target multiple muscle groups simultaneously, making them an efficient and time-saving option for those who want to get the most out of their workouts. They are available in a variety of sizes and weights, making it easy to find the right kettlebell for any fitness level or training goal. Key Takeaways Kettlebells are a versatile and effective minimalist tool for strength and conditioning. They have evolved into a popular training tool for fitness enthusiasts and athletes due to their versatility for all types of movements and exercises. Kettlebells are available in a variety of sizes and weights, making it easy to find the right kettlebell for any fitness level or training goal. History and Types of Kettlebells Kettlebells have a long and rich history, dating back to 18th century Russia where they were used as counterweights for measuring grains and other goods. Over time, they became popular among strongmen and athletes for their unique shape and versatility in training. Today, kettlebells have become a staple in many fitness routines, offering a full-body workout that improves strength, endurance, and flexibility. There are several types of kettlebells available on the market, each with its own unique features and benefits. Cast iron kettlebells are the most traditional and durable, made from a single piece of cast iron with a flat base... --- ### The 30 Best Books For Personal Trainers > Whether you're new to personal training or an experienced veteran this is a comprehensive list of the best books for personal trainers! - Published: 2023-03-22 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/best-books-for-personal-trainers/ - Categories: Fitness, Habits As a personal trainer, keeping up with the latest research and best practices is essential to providing the best possible service to your clients. Whether you're looking to build muscle, lose weight, or simply help clients develop healthy habits, there are many great books out there to help you achieve your goals. In this blog, we'll cover some of the best books for personal trainers, covering a range of topics from exercise science and resistance training to business and sales. I've personally read every single book on this list but don't be overwhelmed, simply choose the area where you think you need to work on most and get started. This list took me a couple of years to get through! Best Business Books for Personal Trainers "The E-Myth Revisited" - This book by Michael Gerber is a classic guide to small business ownership, with a focus on developing systems and processes for success. “Ignite The Fire” - Jon Goodman's book provides a clear road map to starting your personal training career, building your clientele, establishing your reputation, and boosting your income. This book has 1,000+ 5-star reviews and is also available in both Spanish and Chinese but was one of the first books I ever read way back when I started. “Hooked” - The original hit by Nir Eyal explains how to build habit-forming products in a simple way which allows you to apply the learnings to your own sales process and fitness products “The Cold Start Problem” - If... --- ### Tall Kneeling & Quadruped Position: Benefits and Exercises > The tall kneeling and quadruped positions have been used for centuries in various forms of exercise, including yoga, rehab and physical therapy. - Published: 2023-03-21 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/quadruped-tall-kneeling-exercise-benefits/ - Categories: Fitness In the world of exercise and fitness, we often overlook the positions and exercises that can be used to improve mobility and overall movement health because they're not sexy. That's until you're injured and you need to start moving from the ground u. Two positions that do this are the quadruped and tall kneeling positions. These positions have been used for centuries in various forms of exercise, including yoga, rehab and physical therapy. In this blog, we look at the benefits of each position and some exercises that can deliver amazing benefits to your training or results. Benefits of Tall Kneeling & Quadruped Positions The quadruped and tall kneeling positions offer several benefits for exercise and fitness enthusiasts. They can improve general mobility and motor control, which can reduce the risk of injury during exercise and they can also improve strength and stability in the core, hips, and upper body, which will enhance overall physical performance. In addition, these positions can be used in physical therapy and rehab settings to help individuals recover from injuries or improve their confidence to return to activity. The quadruped and tall kneeling positions are often used to work on developmental patterns, which are essential for motor control and movement as we age. They're not just for kids learning to walk and run! PNF (proprioceptive neuromuscular facilitation) techniques can also be used in the quadruped and tall kneeling positions to add extra impact. PNF is a type of stretching that involves contracting and relaxing muscles... --- ### My Muscle Chef vs Youfoodz - A Comprehensive Review > If you're looking for a healthy meal service, look no further as we compare Youfoodz and My Muscle Chef in a comprehensive review! - Published: 2023-01-26 - Modified: 2024-11-04 - URL: https://minimalismfitness.com/my-muscle-chef-vs-youfoodz/ - Categories: Health If you’re looking for a healthy meal delivery service, then you’ve come to the right place. In this article, we will be comparing two of the most popular meal delivery services available in Australia: My Muscle Chef and Youfoodz. Both offer ready-made meals that are designed to help people lose weight and get fit. Key Takeaways: Both My Muscle Chef and YouFoodz provide an easy and effective way to maintain a calorie-controlled approach to nutrition For variety, both brands offer a good range to choose from Freezing ready-made meals will allow you to plan weeks in advance if you're a busy individual I’m a big fan of ready-made healthy meals when you don’t have the time to prepare meals yourself. They’re perfect for the busy person or someone who simply wants to automate this element of their life. My Muscle Chef offers three different ways to purchase their meals: Online, In-store, and in wholesale providers like your Gym. Each plan has its own set of features and benefits, which we will discuss later on in this article. For those who don’t want to sign up for a subscription plan, My Muscle Chef also has retail stockists and an online store where they sell their products separately. Youfoodz is another great option when it comes to choosing a meal delivery service in Australia. It offers around 100 different meals at any given time, which makes it easy for customers to find something they like without having to spend too much time... --- ### The Split Squat - 9 Exercises To Build Stronger Legs > The split squat is one of the most underrated strength movements in our arsenal. If you’re looking for squat variations the split squat is one you need to know! - Published: 2022-09-03 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/split-squat-lunge-exercises/ - Categories: Fitness The split squat is one of the most underrated strength movements in our arsenal. If you’re looking for squat variations the split squat, single leg squat and lunge have multiple benefits for your at-home or gym-based strength training.   https://youtu. be/TzvfAZX7gxA What is a split squat? The split squat is a compound leg exercise that is an alternative to traditional squats and deadlifts. It has numerous benefits that you won’t get when doing symmetrical stance exercises like barbell squats and deadlifts.   The feet are in a “split stance” or alternate position meaning one foot is ahead of the body and one is behind with most variations of the movement.   What are split squats good for? When executed correctly, split squats can: Improve your squat form Reduce knee pain Increase length in your hip flexors and create better hip extension Build leg muscle mass Improve strength and endurance for runners or athletes What muscles do split squats work? The split squat exercise works the quadriceps and glutes predominantly but will also help develop smaller muscle groups like the hip flexors to improve hip extension and the stabilising muscles for lateral movement such as the Iliotibial Band or ITB.   Being in a split stance pattern will challenge your balance and force the smaller muscles of the legs to work more effectively alongside challenging trunk stability which makes it perfect for field sports or endurance athletes. How to do a split squat You can start in one of two positions,... --- ### Mobility Matters - 22 essential mobility exercises to try at home > This definitive guide covers off on 22 essential mobility exercises that you can do at home to help you move better, reduce pain and stay injury free - Published: 2022-06-01 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/22-essential-mobility-exercises/ - Categories: Fitness If you think mobility exercises are just about stretching occasionally and using a foam roller you would be surprised to know that there’s more to it and there are a whole heap of benefits that will cross over to everyday life and training.   What is Mobility? Mobility is a broadly used term but essentially it means the potential for movement. Terms like range of motion or ROM tend to come to mind when we talk about mobility. In order to learn how to apply the right mobility exercises you should be aware of two key mobility terms: Passive Mobility Passive mobility increases the range of motion through external force. Range of motion can be increased by the use of a partner or object, think of traditional static stretching as passive mobility stretches. Your physical therapist will often use passive mobility techniques in acute phases of injury to help ease you into movement Active Mobility Active mobility is what can be achieved when opposing muscles contract and relax, resulting in joint movement or an increase in range of motion. This is a more desirable form of mobility as it is generated from our own ability, stability and control of the movement. Why mobility matters Mobility is the foundation to strength development and performance. With reduced mobility or range of motion or uncontrolled excessive range of motion, you have an increased risk of injury.   When we talk about asymmetries (uneven results in opposite limbs, patterns or muscles) we also increase... --- ### Slant Board: Elevate your training with 5 essential exercises > There's been a lot of buzz around the slant board lately. Here's 5 essential exercises you can do with your slant board to take your training to the next level! - Published: 2022-05-10 - Modified: 2024-10-22 - URL: https://minimalismfitness.com/5-essential-slant-board-exercises/ - Categories: Fitness There’s been a lot of buzz around the slant board lately. Thanks to the knees over toes guy, the slant board has made a huge jump from a piece of equipment you use in rehab to reduce ankle range of motion to a mainstream fitness tool nearly everyone can use.   Read on if you want to learn the essentials of the slant board to get the most out of your training.   Key Takeaways: The slant board is a great tool for any home gym or commercial gym Slant board exercises offer the ability to elevate traditional human movements such as squats The slant board also gives the fitness enthusiast access to lee traditional movements such as sissy squats and Jefferson curls The slant board I purchased in 2021 from the Slant Board Guy. Highly recommend. But if you are in the US I recommend this one from Amazon. 5 essential slant board exercises 1. The Sissy Squat Also known as the KOT (knees over toes) squat, this is pretty much any squat you can do on a slant board as your toes will always go over your toes. The advanced version of the sissy squat sees you drop your knees to the floor but let’s bring it back a notch for beginners: Credit: Dr Kelly Starrett - The Ready State Start with bodyweight only and ensure you get to full depth in your KOT squat. You can also start with an exercise like reverse nordics  When you're ready,... --- ### Review: Functional Movement Systems by Gray Cook > An honest review of the functional movement system and how it changed my career as a coach, fitness professional and what it will do for you. - Published: 2022-04-05 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/functional-movement-systems/ - Categories: Fitness This article about Functional Movement Systems is an in-depth review of one of the most influential training systems I have ever used. If you're new to fitness or have been an online personal trainer for a while this would be one of the very few certifications I would recommend adding extreme value to your clients and service offering. Recently I purchased the Movement Lectures domain so instead of just butchering the old site to get some backlinks I've added a summary of what I love about the FMS. There's also a plethora of other amazing coaches and certifications mentioned throughout the article that you should check out if you're looking to "up your coaching game". Movement: Functional Movement Systems by Gray Cook I purchased this book before attending my first FMS certification back in 2014. There was a gap in the market for the FMS and for someone to create the bridge of return to activity when a client goes from a physiotherapist (physical therapist for our US readers) back to their gym or chosen athletic pursuit. The system itself lends well to professional athletes but when I applied this to the everyday athlete the results were extraordinary. The content within the book, combined with the certification hosted by Andrew Read in Melbourne opened my eyes to the power of corrective strategies being able to fix common ailments of the everyday athlete. I've returned to this book time and time again over the course of my career and it influenced... --- ### The Best Online Personal Trainers in Australia > On the hunt for your next online PT? Here's a list of the best online personal trainers in Australia to help you avoid wasting your time and money - Published: 2022-04-05 - Modified: 2024-10-10 - URL: https://minimalismfitness.com/the-best-online-personal-trainer-in-australia/ - Categories: Fitness Who is the best online personal trainer? Recently I wrote a detailed article on how to find your next online personal trainer and what to look for when making this important choice. With all the noise in the industry, it's hard to find the right online personal trainer that has a track record for providing the results you want. When you find the right online personal trainer, it can be one of the best investments money can buy. With the current fitness influencer landscape being all about popularity contests we've compiled a list of people that have been proven to get great results. This list is based on the only things that matter when choosing an online PT, reputation and results. So here's the list of the best online personal trainers in Australia: Big Note: It may look to be a skewed result towards men but we are honestly on the hunt for amazing online personal trainers that specialise in helping women. Know one? Get in touch. Best Online Personal Trainer For Men Over 40 - Andrew Read I've known Andrew for a lot of years. I started my journey as a PT and registered for the Functional Movement Systems and Russian Kettlebell Certifications which Andrew held at his gym in Melbourne. He has coached hundreds of personal trainers who would still be using the same time-tested and proven methods today. I am one of those PT's. His no BS approach and 25+ years in the industry make him, from... --- ### 29 kettlebell exercises for each body part - video & photo tutorials > You can use a kettlebell to target your whole body, this guide will give you a fair range of kettlebell exercises for each body part come each workout day. - Published: 2022-03-21 - Modified: 2024-10-21 - URL: https://minimalismfitness.com/kettlebell-exercises-for-each-body-part/ - Categories: Fitness - Tags: Kettlebell Training Kettlebell exercises have been around for centuries and are a popular form of strength training. Whether you're a beginner or have experience using kettlebells, kettlebell training can help improve overall strength, endurance, and mobility. However, it is important to use proper form and technique to avoid injury. Read on to find 28 amazing kettlebell exercises you can add to your workout program today! Key Takeaways Kettlebell exercises suit beginner and advanced fitness enthusiasts and athletes. Kettlebell training can improve overall strength, endurance, and mobility. Proper form and technique are crucial for avoiding injury during kettlebell exercises. Related Posts: Mobility Test: What It Is and Why It Matters Fundamental Kettlebell Exercises Kettlebell exercises are an excellent way to improve strength, endurance, and overall fitness. In this section, we will discuss some of the fundamental kettlebell exercises that are great for beginners. Kettlebell Exercises for Beginners 1. Kettlebell Swing The kettlebell swing is a staple exercise that is a hybrid of resistance training and cardio. Stand with your feet shoulder-width apart and place the bell on the floor about a foot's length in front of you. Hinge forward and grasp the handle of the bell with both hands. Keep your weight shifted to your heels and pretend you’re hiking the bell. Drive your hips forward and move into a standing position while swinging the bell up to shoulder height. Reverse the movement and allow the bell to fall between your legs and repeat the swing. 2. Goblet Squat The goblet squat is... --- ### Minimalist Kettlebell Workout: Get Fit Fast With 5 Effective At Home Workouts > Get fit fast with the minimalist kettlebell workout. Start with a single kettlebell and get fit fast using proven methods to build strength and fitness! - Published: 2021-12-07 - Modified: 2024-10-21 - URL: https://minimalismfitness.com/minimalist-kettlebell-workout/ - Categories: Fitness - Tags: Kettlebell Training Who doesn't want to get fit fast? A Minimalist Kettlebell Workout is the perfect way to get in shape, without having to spend hours at the gym. You can do these 5 kettlebell workouts anywhere - all you need is a kettlebell and some space. Minimalist Kettlebell Workouts are designed for busy people who don't have time to exercise every day of the week. The best part, you don't need to be a kettlebell expert to get started if you're still trying to solve the home gym vs gym membership debate. Why choose a Minimalist Kettlebell Workout? If you've spent some time training with no equipment or bodyweight-only workouts chances are you might be bored or ready to start challenging yourself with different training options. The kettlebell is the best low-cost investment due to its versatility and utility for not only strength but endurance. Can you get ripped with kettlebells only? Of course, you can! Abs are built in the kitchen but using a strength endurance tool like a kettlebell will go a long way to your efforts in getting lean. Your garage gym ideas start here If you're looking for home gym ideas the best equipment for a home gym are kettlebells. The minimalist kettlebell workout methodology requires a single kettlebell to get started and as you get stronger and fitter you can add to your collection. When you're ready to add to your collection I would suggest : More kettlebells to suit your strength goals Pull up bar... --- ### Minimalist Bodyweight Workout: 10 Easy No Equipment Workouts You Can Do At Home > If you struggle for time or don't have access to gym equipment, this minimalist bodyweight workout series will help you get fit with no equipment - Published: 2021-12-06 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/minimalist-bodyweight-workout/ - Categories: Fitness - Tags: Bodyweight Training If you struggle with time or don't have access to gym equipment, this minimalist bodyweight workout series is for you! In this article, you'll learn ten minimalist bodyweight workouts that require no equipment for your workouts at home. This means they can easily be done when you're on the road, in the gym when it's busy or at home without any equipment! Whether you're super fit looking to do Crossfit workouts at home or just beginning your journey, these workouts have detailed how-to videos provided to help you on your way! Key Takeaways: A minimalist bodyweight workout offers a quick and effective workout wherever you are Minimalist bodyweight exercises can be progressed based on your fitness level and abilities Perfect for the time-poor individual, add minimalist bodyweight workouts into your "go-to" workouts for when you are short on time The minimalist bodyweight workouts you will see are the first 10 at-home workouts of my 66 program. The workouts are designed to be between 30-60 minutes in duration with a “challenge” session sent on day six (best done on Saturday) which will last a little longer. If you are wanting to exercise to lose weight fast at home, check out my article with the 5 best exercises for weight loss at home depending on your abilities and experience. Related Posts: 5 Starting Strength Standards | A Minimalist Strength Guide Mobility Test: What It Is and Why It Matters Energy System Training: Boost Your Endurance and Performance Do at-home workouts really work?... --- ### Nutrition: Simple Principles To Avoid The YoYo Diet > Good nutrition shouldn't be complicated. Read on to learn simple principles, strategies and tips to help you get healthier and live longer. - Published: 2021-11-09 - Modified: 2024-04-01 - URL: https://minimalismfitness.com/nutrition/ - Categories: Health When it comes to nutrition, the global weight management market is expected to reach USD 442. 3 billion by 2025. It's no surprise that most people are completely confused about what the best nutrition strategy or diet is that will help us achieve a weight loss goal. This article is designed to give you some fundamental starting points when it comes to nutrition without the marketing BS. Key Takeaways Proper nutrition is essential for maintaining good health and preventing chronic diseases. A healthy diet should include a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. The six essential nutrients are carbohydrates, fats, proteins, vitamins, minerals, and water. Fundamentals of Nutrition Macronutrients and Micronutrients Nutrients can be classified into two types: macronutrients and micronutrients. Macronutrients are nutrients required in large quantities by the body, such as protein, carbohydrates, and fats. Micronutrients, on the other hand, are required in small quantities, and include vitamins and minerals. Macronutrients provide energy to the body, while micronutrients are essential for various bodily functions such as metabolism, growth and development, and immune function. Role of Vitamins and Minerals Vitamins and minerals are essential micronutrients that play a crucial role in maintaining good health. Vitamins are organic compounds that are required in small amounts and are essential for various metabolic processes in the body. Minerals, on the other hand, are inorganic compounds that are required in small amounts and play a vital role in various bodily functions such as bone... --- ### The Best Exercises for Weight Loss at Home > Ever wondered what the best exercises for weight loss at home are? They're the one's that you can do everyday, stay injury free and enjoy. - Published: 2021-11-05 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/5-best-exercises-for-weight-loss-at-home/ - Categories: Fitness - Tags: Bodyweight Training The age-old question, what are the best exercises for weight loss at home? Did you know that the most common reason people fail with weight loss at home is simply a lack of interest? Your chances of weight loss success and achieving better fitness at home are going to be improved if you pick a training style that feels good for your body and that you like doing. Keep on reading further to understand some of the best exercises you can do to lose weight at home, even if you don’t have much time to dedicate at all. Here are 5 reasons why working out at home for weight loss is better Instead of me telling you why you should be making the most of your workouts at home, here's some experts and what they have to say: #1 - You can save money while having more variety  "Rather than paying for a gym membership, you could choose to pay for a few streaming services or follow along with YouTube videos! This can save you money and offer more variety in workouts so that you don't get bored. If you are looking to save money, there are many free home workout options! "  Macy Sarbacker, macymichelle. com #2 - You don't have to worry about social anxiety "You'll get less out of your workout and are more likely to quit if you don't enjoy going to the gym. There is nothing wrong with feeling self-conscious or uncomfortable while exercising in front... --- ### Changing Habits: How to Make Lasting Lifestyle Changes > Changing habits can be tough. Knowing what you should change and how to do it often leads to overwhelm and no action. Here's a masterclass on how to do it right - Published: 2021-11-02 - Modified: 2024-03-06 - URL: https://minimalismfitness.com/changing-habits/ - Categories: Habits We are the sum of our habits. Changing habits can be a challenging task, but it is possible with the right approach. Habits are the behaviours that people repeatedly do in response to certain cues or triggers. These habits can be good or bad, and they can have a significant impact on a person's life. Key Takeaways Understanding habits is crucial in changing them. Preparing for change involves setting goals, creating a plan, and enlisting support. Implementing new habits requires patience, self-discipline, and a willingness to adapt. Understanding Habits Habits are automatic behaviours that are performed with little or no conscious thought. They are formed through the repetition of a specific behaviour in response to a specific cue, which leads to a reward. Once a habit is established, it becomes automatic and is performed without conscious thought. Understanding the science of habit formation can help individuals to develop good habits and break bad ones. Components of a Habit A habit consists of three components: the cue, the routine, and the reward. The cue is the trigger that initiates the behaviour, the routine is the behaviour itself, and the reward is the positive outcome that reinforces the behaviour. The Habit Loop The habit loop is the process by which habits are formed. It consists of three stages: the cue, the routine, and the reward. When a cue is encountered, it triggers the routine, which leads to the reward. Over time, the habit loop becomes automatic, and the behaviour is performed without... --- ### What Are Cognitive Biases & Heuristics: A Clear Explanation - Published: 2021-10-26 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/what-are-cognitive-biases-and-heuristics/ - Categories: Habits Cognitive biases and heuristics are two terms that are often used interchangeably, but they have different meanings. A cognitive bias is a systematic error in thinking that can affect decision-making, while a heuristic is a mental shortcut that can help simplify decision-making. Both cognitive biases and heuristics can impact how people perceive and interpret information, and they can influence the choices they make. Understanding cognitive biases is important because they can lead to faulty decision-making. For example, the confirmation bias is a cognitive bias where people tend to seek out information that confirms their pre-existing beliefs and ignore information that contradicts them. This can lead to a narrow-minded view of the world and prevent people from considering alternative perspectives. On the other hand, heuristics can be helpful in certain situations, such as when people need to make quick decisions. However, relying too heavily on heuristics can also lead to errors in judgment. Key Takeaways Cognitive biases are systematic errors in thinking that can impact decision-making. Heuristics are mental shortcuts that can simplify decision-making, but can also lead to errors in judgment. Understanding the role of cognitive biases and heuristics in decision-making can help people make more informed choices. Understanding Cognitive Biases Defining Cognitive Bias Cognitive bias refers to the systematic error in thinking that occurs when people make judgments and decisions. It is an inherent flaw in the way humans process information, which leads to deviations from rational judgment. Cognitive biases are often unconscious, and people are not aware that... --- ### Motivation vs Accountability: Understanding the Key Differences > Just because you start and stop your fitness goals doesn't mean you're lazy. You might just be using the wrong form of motivation or accountability - Published: 2021-10-19 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/motivation-vs-accountability/ - Categories: Habits Motivation and accountability are two essential concepts that are often discussed in the context of personal and professional development. While motivation is the driving force that propels individuals towards their goals, accountability is the sense of responsibility and ownership that individuals feel towards their actions and outcomes. Both concepts are critical for achieving success, but they are not interchangeable. Key Takeaways Motivation and accountability are two essential concepts that are necessary for achieving success. Motivation is the driving force that propels individuals towards their goals, while accountability is the sense of responsibility and ownership that individuals feel towards their actions and outcomes. Understanding the differences between motivation and accountability is essential for individuals who want to achieve their goals. Understanding Motivation Motivation is the driving force behind an individual's behaviour. It is the reason why people act in a certain way to achieve their goals. There are two types of motivation: intrinsic and extrinsic. Intrinsic motivation comes from within, while extrinsic motivation is driven by external factors such as rewards or punishments. Types of Motivation Intrinsic motivation is driven by internal factors such as curiosity, desire, and personal growth. It is the most powerful form of motivation as it comes from within and is not dependent on external factors. Extrinsic motivation, on the other hand, is driven by external factors such as rewards, punishments, or social pressure. While it can be effective in the short term, it is not sustainable in the long run. The Role of Readiness Readiness is... --- ### Goal Setting: How to Achieve Your Objectives > What is goal setting and why is it important? Let's look at how to use minimalist goal setting to cut through the noise to achieve your goals - Published: 2021-10-12 - Modified: 2024-03-06 - URL: https://minimalismfitness.com/goal-setting/ - Categories: Habits Goal setting is an essential part of personal and professional development. It is the process of identifying what an individual wants to achieve and creating a plan to reach those objectives. Setting goals can help individuals stay focused, motivated, and on track towards success. Read on to discover how to set goals and more importantly, achieve them. Key Takeaways: Goal setting is the process of identifying what an individual wants to achieve and creating a plan to reach those objectives. Effective goals should be specific, measurable, attainable, relevant, and time-bound (SMART). Strategies for goal achievement include breaking down larger goals into smaller, achievable steps, tracking progress, and adjusting the plan as necessary to stay on track. https://youtu. be/Q1CXdLDpWag Understanding Goal Setting Goal setting is a process of identifying what an individual wants to achieve and establishing measurable objectives and timeframes to achieve them. It provides a clear understanding of what needs to be accomplished and why it is important. Setting goals is a powerful tool for motivation and personal development. It helps individuals to focus on what they want to achieve and take the necessary steps to get there. The Importance of Goal Setting Setting goals is an important aspect of personal and professional growth. It provides a framework for planning and decision-making, which helps individuals to stay focused and motivated. Goals give direction and purpose to life, helping individuals to prioritize their time, resources, and energy towards achieving what is important to them. Goal-Setting Theory The goal-setting theory is... --- ### 5 Starting Strength Standards | A Minimalist Strength Guide > Here's a minimalist's guide for 5 starting strength standards to make you more resilient and better at almost anything, including life. - Published: 2021-09-28 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/starting-strength/ - Categories: Fitness - Tags: Kettlebell Training Why do we need strength standards? For most of us, strong enough is good enough to achieve our athletic endeavours. Here are some starting strength standards to aim for. We all say we want fitter, faster, stronger. Once we go down a path of pursuing physical excellence we can sometimes find our big audacious goal is often way further down the road than what we really need. If we talk about getting stronger most of us simply want to be strong enough to be competent in our roles as parents, professionals and chosen athletic pursuits. For most of us, a double bodyweight bench press is usually not the answer. Starting strength standards can be defined as standards to aim for that will allow you to achieve most things. They're the goal posts to aim for when starting on your journey or looking to maintain a level of general physical preparedness that will allow you to play with the kids, hike a trail and look a bit better naked. Here's what you need to know about starting strength standards: These are basic guidelines for both men and women They are usually “enough” for most athletic pursuits for general people You might find on your journey that close enough might be strong enough for your goals You might also want to get stronger in some areas You should always aim for pain-free movement first, and then performance Some standards will have multiple options to test depending on the equipment you have available... --- ### Dan John Easy Strength | A Minimalist Bodyweight Workout > At home with no equipment? Maybe you just have one kettlebell? Easy strength can still be achieved! Follow this Dan John inspired minimalist bodyweight workout - Published: 2021-09-21 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/dan-john-minimalist-easy-strength/ - Categories: Fitness - Tags: Bodyweight Training Build easy strength at home with little or no equipment by following this Dan John inspired minimalist bodyweight workout. I've always attributed my success as a coach by doing two things really well: Solving complex problems and; Learning from people smarter or more experienced than myself I've been following Dan John's work for a lot of years. I've used his Easy Strength program to help myself and my clients get strong with minimal fuss. For the most part, the original 40 Day program he was given by Pavel Tsatsouline and slight variations he has made of the years like Even Easier Strength has been a solid base program for everyone I train. If it ain't broke, don't fix it. Key Takeaways Easy Strength can be easily adapted for a minimalist's training program Using bodyweight, kettlebell or a mix of both exercises can provide an effective workout for any level Keep it simple, progress to more advanced exercises after the weight or movement becomes easy Over the last few years however the impact of Covid-19 and various lockdowns has disrupted access to gyms and the equipment required to reap the benefits of Easy Strength. On the flip side as a fan of Dan John and Easy Strength, it has forced adaptation and innovation in the form of minimalist bodyweight workout style programs that help my clients maintain strength for when the gyms open again. There's also a few other benefits of the Minimalist Easy Strength program that you might not have... --- ### Strength Training For Runners: The Complete 4 Stage Guide > Strength training for runners is often an overlooked or avoided aspect of running performance. Avoid injuries, run further with these exercises and running strength program - Published: 2021-09-14 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/strength-training-for-runners/ - Categories: Fitness - Tags: Running Strength training for runners is often an overlooked or avoided aspect of running performance. If you’re a desk-bound worker or live a relatively sedentary lifestyle and have dreams of completing a 5k, 10k or further you might want to read this post about injury prevention, preparation and strength training for runners.   Why is strength training important for runners? The fact of the matter is that most runners hate strength training. That’s right up until the time they need it. The amount of runners I have coached over the years that didn’t need help with running but the niggles, issues and injuries that come with it is more surprising than you think. It’s easy to tell a runner to go and run. If they’re a beginner or intermediate-level runner the simple fact is that if they run they will improve their times. It’s not hard to get someone fitter or better at an activity like running when they have a large amount of room for improvement.   When to do strength training as a runner The art is keeping the runner injury free for as long as possible. If we talk about training adherence the moment we dip below 80% execution we start to slip away from our intended goal or race time. A good coach should be using strength training to help you stay injury free to complete your program. Let's look at two of the common causes of injury for the recreational runner: Overuse/Overtraining Running Injuries This type... --- ### Master the kettlebell windmill exercise in 3 steps > Want better mobility and strength with kettlebells? Use these 5 steps to master the kettlebell windmill to improve shoulder mobility, stability & strength - Published: 2021-08-31 - Modified: 2024-10-21 - URL: https://minimalismfitness.com/kettlebell-windmill/ - Categories: Fitness - Tags: Kettlebell Training The Kettlebell Windmill combines strength, flexibility, and stability to elevate your fitness routine. Whether you're a seasoned fitness enthusiast or just starting your wellness journey, mastering the Kettlebell Windmill can unlock a world of benefits. In this article, we'll delve into the intricacies of this exercise, breaking down its technique, highlighting its muscle-engaging prowess, and underlining its role in enhancing core strength. Join us as we uncover the steps to execute the perfect Kettlebell Windmill with precision, ensuring you make the most out of this dynamic addition to your workout arsenal. Ready to enhance your fitness repertoire? Let's dive in! https://www. youtube. com/watch? v=j2dY8NK-0AM Kettlebell Windmill Muscles Worked In terms of muscles, we need to think about mobility and stability first. It will challenge the mobility of your lateral hip and thoracic rotation whilst challenging the stability of your shoulder itself. So, what muscles does the kettlebell windmill work? The muscles worked are your core, obliques, shoulders, and glutes. Improving flexibility in your hamstrings and hips as well (let's face it, a common problem for those a bit stiff! ) makes this kettlebell exercise the go-to exercise for many. Do windmills build muscle? The answer is no, but you incorporate these with your other movements like kettlebell cleans and kettlebell presses you will naturally be able to improve muscle mass whilst also focusing on injury prevention. Related Posts: Kettlebells: The Ultimate Guide To Strength Training 28 Kettlebell Exercises You Must Master Learn the kettlebell clean | The Definitive 6 step... --- ### Master the kettlebell snatch in 5 steps > Want to finally master the kettlebell snatch? Here's three steps to help get you there and the standards you should achieve learning the kettlebell snatch - Published: 2021-08-24 - Modified: 2024-10-21 - URL: https://minimalismfitness.com/how-to-kettlebell-snatch/ - Categories: Fitness - Tags: Kettlebell Training The kettlebell snatch is usually the most feared movement in the kettlebell realm. There's something about explosively delivering a kettlebell to an overhead position that usually causes reluctance. If we look at the basics of the kettlebell snatch, it usually only comes down to a couple of key factors that will dictate your success. Learn how to do a kettlebell snatch in this definitive guide. What does a kettlebell snatch do? The kettlebell snatch is a great conditioning tool and it also can help with your explosive strength development. If you're someone who cannot barbell snatch, the kettlebell snatch is a great alternative that you can use to develop over head strength and endurance without the risk or time it takes to learn with a barbell. The types of kettlebell snatch Depending on your shoulder mobility, confidence and the amount of kettlebells you have available you have the following variations you can try: Single arm kettlebell snatch Double kettlebell snatch Snatch into lunge (with a single or double kettlebell) Snatch into loaded carry Snatch into overhead squat Be sure you take the time to master the basic single arm snatch before you try some of these more advanced variants. Minimum Strength Standards Before You Start When learning how to kettlebell snatch you need to make sure you are ready for it. With the kettlebell you would like to snatch you should be able to: Press for 10+ reps and complete 5 perfect get ups in 10min Complete 100 reps each... --- ### Get a better Kettlebell Press with these 5 tips > Want better and stronger shoulders? This complete guide will teach you how to master the kettlebell press to improve shoulder stability and strength - Published: 2021-08-10 - Modified: 2024-10-24 - URL: https://minimalismfitness.com/how-to-kettlebell-press/ - Categories: Fitness - Tags: Kettlebell Training The kettlebell press is hands down one of the best exercises you can do for shoulder health and strength. Straight off the back of last week's kettlebell clean article, we are tackling the kettlebell press. The reason why it's my favoured tool for shoulder stability and strength is the simple fact of utility. Let's break down the kettlebell press, its benefits and some really quick wins you can take away and apply. What is a Kettlebell Press? To make it simple, imagine you are lifting a heavy weight straight up overhead, starting from your shoulders. That's the military press. It's a classic strength exercise that's been used for years by soldiers (I was one so I know) and athletes alike. The goal is to lift the weight without cheating, using only the strength in your arms and shoulders. To do a military press correctly, you need to keep your body perfectly still. No bouncing or swaying allowed! It's like standing at attention, but with a heavy weight in your hands. This makes it a great exercise for building strength and stability. Related Posts: Master the kettlebell windmill exercise in 3 steps 28 Kettlebell Exercises You Must Master Learn the kettlebell clean | The Definitive 6 step Guide Follow these steps for a better Kettlebell Swing Master the kettlebell snatch in 5 steps 5 Steps To A Better Turkish Get Up Kettlebells: The Ultimate Guide To Strength Training 5 Tips for a better Kettlebell Press Tip #1 Pick the right kettlebell... --- ### Learn the kettlebell clean | The Definitive 6 step Guide > Want to master the kettlebell clean to advance your kettlebell training? Try these six simple tips and master the kettlebell clean technique. - Published: 2021-08-03 - Modified: 2024-10-21 - URL: https://minimalismfitness.com/master-the-kettlebell-clean/ - Categories: Fitness - Tags: Kettlebell Training The kettlebell clean is a popular explosive movement that works several different muscles – including your shoulders, traps, biceps, forearms, and core.   The clean has many benefits, but a big takeaway is improving your kettlebell press once you nail the kettlebell clean technique. However, this exercise may expose your grip technique and muscling your kettlebell may result in the kettlebell hitting your wrists and causing pain in your forearms. Proper technique to minimise forearm pain is essential. The kettlebell clean is a building block move for beginners and experts alike, as this exercise is the basis for most kettlebell movements, such as the press, squat, windmill, and bent press.   So, if you want to master other kettlebell movements, a perfected clean technique comes first. How to do a kettlebell clean Stand a foot length back from your kettlebell. Your bell should be in the instep of the side you are performing the movement Hinge your hips and bend forward Grasp your bell with one hand Set your shoulders and shift the weight back to your heels After loading your posterior chain in the hinge position, swing the bell between your legs (pretend you’re an NFL player hiking the kettlebell) Driving from the glutes, stand tall quickly. Don’t forget the hip pop at the top of the movement As you get to the standing position, pull the elbow of your kettlebell arm back while keeping the bell close to your body (like you’re trying to elbow someone behind you) Quickly... --- ### 5 Steps to a better Turkish Get Up > Improve your turkish get up instantly with these 5 steps. Master the kettlebell turkish get up to improve your mobility, strength and endurance today! - Published: 2021-07-27 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/turkish-get-up/ - Categories: Fitness - Tags: Kettlebell Training Ever seen this performed at the gym before and think that the Turkish get-up is just a move for fitness buffs? You aren't alone, the 8 individual steps look highly rehearsed and expert when strung together. The truth is, the Turkish get-up is a great full-body movement that can be enjoyed by people of all fitness levels however, we must practice and adopt the correct get up form first. So I have written this article to provide 5 actionable tips so the body is ready for the Turkish get up. I love teaching this move to beginners, as the exercise teaches patience and the importance of slow movements. For a beginner, there is no easy shortcut, they must learn how to slow their movements enough to adopt the correct form. In this article, we explore how to refine your Turkish get up technique and form so you can maximise key benefits such as shoulder stability, core strength, and overall coordination. What is a Turkish get up? To perform the exercise, simply put you first lie on the floor and then stand while holding a kettlebell above your head. The weights and intensity can be increased or decreased based on your fitness level and needs. Watch our video here to see how to do a Turkish get up with a kettlebell. What muscles do Turkish get ups work? The Turkish get up exercise is a popular addition to most workout routines because it works out muscle groups across your entire body,... --- ### How to master proper Kettlebell Swing form with these 6 steps > Kettlebell swings make your back hurt? Here's six powerful tips you can use to master proper kettlebell swing form and get rid of back pain for good! - Published: 2021-07-20 - Modified: 2024-10-21 - URL: https://minimalismfitness.com/kettlebell-swing-form/ - Categories: Fitness - Tags: Kettlebell Training Just when you think you have your kettlebell swing form down, you realise that there's more to it than just swinging the weight back and forth for apparently little progress other than a twinged back.  The swing is a staple exercise that needs mastering. The problem with performing a kettlebell swing is there is no shortcuts. When it comes to hacking the hinge, you have to take the time to master all the steps below before you can confidently say you've mastered the deadlift and kettlebell swing. The swing is also not a new exercise. Kettlebells themselves have been around since the 1700s in Europe, they have been around where strongmen used it to show their strength to audiences across Europe.   In the 1800s, the Russian physician Vladislav Kraevsky, considered by many to be the country's founding father of Olympic weight training, popularised kettlebells.  After travelling the world for 10 years looking for the best strength training exercise techniques, kettlebells and barbells formed the core equipment used at his training school.   The 'Russian' kettlebell swing evolved to become a foundational exercise for athletes and soldiers. Kettlebell exercises led to government action in 1981 where kettlebell training was mandated for citizens due to the benefits to a person’s health and productivity. So if the Soviet Union felt it was a good use of time to mandate kettlebell exercises during the height of the cold war, you can mandate this foundational kettlebell swing exercise on yourself, for its combined functional... --- ### The 4 Common Office Worker Problems From Sitting All Day > Spend all day at a desk? Here's the must do desk stretches for the office worker. Sort out those tight hips, lower back, shoulders and wrists for good! - Published: 2021-07-13 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/desk-stretches-for-office-worker/ - Categories: Fitness I'm an office worker, what stretches can I do while sitting at my desk? It sucks, I know. Being stuck for hours a day at a desk can not only be mind-numbingly boring but also detrimental to how you move and your training goals. Even as a coach I spend more time at the desk than I do on the gym floor. Being a desk-bound athlete doesn't have to be bad though, you just need to know the essential activities you can do at your desk to keep you in good condition for when your workout or next adventure comes. So for the office worker, what are the common problems? Tight hips, sore lower back, poor posture and wrist pain. This is usually because we spend an awful amount of time in forward flexion. If your workstation isn't set up properly or you simply have bad habits when it comes to the way you work, it really adds up over the long term. On average, we work for eight hours a day, five days per week. Assume we have 4 weeks of holiday a year but that equals 80 days of sitting per year. The average person also watches up to four hours of TV/streaming every day and spends at least 2 hours on social media. So that's potentially another 60 days per year of poor posture and sitting. That's not even including your weekend binge-watch. How to fix your tight hips "The hips don't lie" - Shakira If we... --- ### How To Do RDL With Kettlebell | 2 Posterior Chain Exercises (RDL vs Deadlift) > RDL vs deadlift? Look no further past this comprehensive guide to these 2 powerful posterior chain exercises everyone should master - Published: 2021-07-06 - Modified: 2024-10-11 - URL: https://minimalismfitness.com/rdl-vs-deadlift/ - Categories: Fitness - Tags: Kettlebell Training A common question I get asked is, RDL vs deadlift? Whether you're new to training or an experienced lifter these exercises offer multiple benefits and are perfect for the fitness minimalist or seasoned gym goer. What Does RDL Stand For? RDL stands for Romanian Deadlift. The Romanian deadlift is a great exercise for everyone to master. This RDL teaches and reinforces good hip hinge patterning, which is needed for exercises like full deadlifts and kettlebell swings. In addition, the RDL can be used in many different variations to target stability and your posterior chain. Correct RDL form also has you stop just below your knees before returning to the top position. This is why it is so useful for beginners or someone who struggles with lower back pain as it allows you to pick the weight up from an elevated position instead of the floor. Proper deadlift form has you picking the weight up from the floor. Usually, the barbell or kettlebell will be roughly mid-shin height which will challenge the posterior chain if you struggle to get the full range of motion in the hinge pattern. How To Do RDL With Kettlebell Stand tall, feet shoulder-width apart. Hold a kettlebell in front of your thighs. Push hips back, as if sitting. Lower kettlebell towards floor, keeping back straight. Stop when you feel a stretch in your hamstrings. Drive through heels to lift kettlebell back up. Repeat. RDL vs Deadlift The correct RDL form requires a shorter range of motion... --- ### The 3 best types of core exercises for beginners you should be doing > Core exercises are often treated as unnecessary until you suffer from lower back pain, injury or poor performance. Here's the best core exercises for beginners - Published: 2021-06-28 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/core-exercises-for-beginners/ - Categories: Fitness First things first. I hate the word core, but it seems like everyone uses the word so I'm conceding that stance. Either way, trunk stability exercises or core exercises are absolutely necessary if you're a beginner or an athlete. Due to fitness culture (thanks HIIT) we usually associate core exercises for beginners and athletes needing to be fast to get hot and sweaty. Your "ab workout" doesn't have to be this way. COVID hasn't helped either with the rise of influencers posting about their core exercises for beginners' workouts and programs that are just downright dangerous. They may get you hot and sweaty but depending on where you're at, your weaknesses and your training knowledge you may want to reconsider just following along with your favourite at-home HIIT program as they are usually just filled with "stuff" to make you jump around the room like an idiot. What are the benefits of picking the right core exercises for beginners? Reduced injury risk during training Scalable and easy to add difficulty as you improve Great to offset those aches and pains like a stiff lower back Can benefit your other training like weights, kettlebells and running You've probably noticed I've also mentioned the word "athlete" right beside the beginner level. The simple reason is that a decent system for development should be scalable for people's abilities over a vast array of the population. Simply put, the system works if it can be applied to everyone. So let's start with some key... --- ### The 3 Best Types of Shoulder Exercises To Reduce Pain > Shoulder pain. We've all suffered from it before. Here's my favourite shoulder exercises to help reduce shoulder pain, improve stability and strength - Published: 2021-06-23 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/best-shoulder-exercises/ - Categories: Fitness What are the best shoulder exercises to reduce pain? It's very rare these days to meet someone that has not suffered shoulder pain. We spend a lot of time at the desk and we simply aren't as active or as strong as we used to be. Knowing what shoulder exercises to do to reduce shoulder pain can be tricky. But here are three types of shoulder exercises you should be doing and some good rules of thumb when it comes to maintaining healthy shoulders and reducing shoulder pain. Before looking at shoulder exercises and training, make sure you pass something like the shoulder impingement clearing tests in my 10 Step Self Screen at a minimum because knowing if there are any potential risks or injuries is the critical first step when planning any training program. The Best Shoulder Mobility Exercises These type of shoulder exercises are designed to increase or reestablish range of motion and shoulder mobility. They are particularly useful to offset all the hours at the desk and to prepare us for activity. As the video shows there's a vast array of shoulder mobility exercises you can do such as: Rib grab and reaches Quadruped rotations Kettlebell halos Shoulder mobility exercises can be anything that improves thoracic or glenohumeral joint mobility. Completing these after you complete the relevant trigger point work will give the best effect. Starting in regressional patterns such as quadruped and tall kneeling also help with mobility and stability before you move back to standing.... --- ### How to improve squat mobility in 4 simple steps > Want better squat mobility? This is a comprehensive guide with videos for better squat form to fix your squat for good! - Published: 2021-06-14 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/squat-mobility/ - Categories: Fitness Why is your squat mobility so important? The squat is a powerful lower-body exercise that can improve your strength, flexibility, and balance. Whether you’re using your bodyweight or loaded up with a barbell or kettlebell, a basic squat is a great way to build your glutes, hamstrings, and quadriceps. However, if your squat technique is not up to scratch, you could be putting yourself at risk for injury. Learning how to squat with proper form is easier than you might think! Below is my 4-step system to a perfect squat form. The squat can be a punishing exercise, so start slowly and gradually build up your squatting strength and endurance to avoid any injuries. Step 1: Screen, Test or Assess your Squat Mobility How will you fix your bad squat form if you don’t know what’s wrong with it? Before you do anything else, you’ll need to conduct some basic assessments to uncover your problem areas. Some screens you should use to assess your squat include: Breathing Ankle mobility Hip extension, internal and external hip rotation Overhead squat You can use our 10 Step Self Screen to test all of these things. Step 2: Mobilise the squat pattern Once you have completed the initial assessment and addressed any issues, you will need to mobilise the pattern. Mobilisation is a helpful tool to prepare yourself for training and effectively moves the needle towards a pain-free squat pattern. Focus on trigger point therapy and mobilisation techniques such as proprioceptive neuromuscular facilitation techniques... --- ### How to learn hanging leg raises > Hanging leg raises provide a great foundation for many other advanced bodyweight movements. Achieve hanging leg raises with this simple 5 step approach. - Published: 2021-06-07 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/hanging-leg-raises/ - Categories: Fitness - Tags: Bodyweight Training Hanging leg raises are a great exercise to build functional core stability and open up a lot more possibilities for advanced bodyweight movement. Furthermore, this move can be performed with minimal equipment. All you need is something to grip and hang from.   In this article we will explore how to do hanging leg raises with proper form in 5 steps, resulting in a satisfying exercise while building impressive core strength with maximum results. Key Takeaways: You can progress to full hanging leg raises by following the 5 stages in this guide Hanging leg raises are an effective exercise to have in your "go-to" routine The hanging leg raise is a perfect exercise to help increase core stability for any fitness level https://www. youtube. com/watch? v=00bzFwsSWxw What are hanging leg raises? When you perform a hanging leg raise correctly, you hang from a bar in an active hang position with straight legs and arms. Raise both legs to eye height and pause. Lower your legs back down to complete the exercise. Hanging leg raises are an advanced bodyweight movement. Check out the guides below for more tips to achieve bodyweight mastery. Related Posts: How To Do A Back Bridge In 5 Simple Steps Check out these 5 Minimalist Bodyweight Workouts The Best Exercises For Weight Loss At Home Dan John Easy Strength | A Minimalist Bodyweight Workout 4 tips to do Perfect Pull-ups + A Full Video Tutorial One Arm Pushup Progression In 7 Simple Steps Master The Pistol Squat... --- ### How to do a one arm pushup in 7 simple steps > Nail your first one arm pushup in 7 steps and start your journey to bodyweight mastery. This simple tutorial will should you how to get there - Published: 2021-05-31 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/one-arm-pushup-progression/ - Categories: Fitness - Tags: Bodyweight Training The first time I saw a one arm pushup, I was 12 years old watching Rocky on a WHS box set. This is one of the first things that got me interested in bodyweight training. Years later, I now teach people how to do a one arm pushup, pull-ups, and pistol squats for a living. If your goal is to master your body and move well, the one arm pushup might be a great goal for you to conquer. Key Takeaways: The one arm push up is one of the best minimalist exercises to master as it takes no equipment One arm push ups will improve shoulder stability and mobility due to the demands on a single arm If you're new to training, start learning one arm push ups with elevated or standard push ups How hard is the one arm pushup? It’s pretty challenging so I’ve designed 7 steps to master this exercise. This article will take you through the 7 steps of how to do a one arm pushup so you can execute this advanced bodyweight movement. Related Posts: How To Do A Back Bridge In 5 Simple Steps Check out these 5 Minimalist Bodyweight Workouts The Best Exercises For Weight Loss At Home Dan John Easy Strength | A Minimalist Bodyweight Workout How To Learn Hanging Leg Raises 4 tips to do Perfect Pull-ups Master The Pistol Squat Progression In 7 Steps One Arm Pushup Benefits There are three main reasons why you would want to learn... --- ### Master the Pistol Squat Progression in 7 Steps > The pistol squat delivers a lot of benefits regardless of whether you workout at home or someone who simply loves bodyweight training and callisthenics. - Published: 2021-05-24 - Modified: 2024-10-06 - URL: https://minimalismfitness.com/pistol-squat-progression/ - Categories: Fitness - Tags: Bodyweight Training What happens when you don't have access to a gym and you want to train your legs? No problem, the pistol squat is your answer. Whether you're an at-home workout kind of person or someone who simply loves bodyweight training and callisthenics, the pistol squat delivers a lot of benefits and humbles even the best squatters. Key Takeaways: The pistol squat is an effective no equipment movement you can master over time In order to do a pistol squat, you need great ankle and hip mobility Pistol squats will also increase stability due to the single leg stance Watch how to do a pistol squat here: https://youtu. be/fZixdN66w9c Why are pistol squats so hard? Unlike other split stance squat movements like the Bulgarian split squat, to execute the pistol squat well you need the following skills or abilities: Adequate mobility and stability of the ankle, knee and hip, Above average leg strength in a single leg stance and; Excellent trunk stability Without these elements, you will see how the pistol can humble even the strongest person regardless of their back squat numbers. Just like any movement, the pistol squat can be learned by stages and after you've completed something like the 10-step self-screen you will know if you're ready to start the journey. Related Posts: The complete guide to ankle mobility Improve your Hip Mobility with this simple process Improve your squat form in 4 steps What are pistol squats good for? It's the perfect expression of mobility, stability and... --- ### 4 tips to do Perfect Pull-ups + A Full Video Tutorial > There are four key elements you need to consider when progressing your pull-ups: Relative Strength, Bodyweight, Posture, and Time. - Published: 2021-05-17 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/pull-ups/ - Categories: Fitness - Tags: Bodyweight Training Pull-ups are the age-old bodyweight skill people either love or hate. The hate usually stems from an inability to do them but when you focus on the fundamentals you can see the benefits long before you achieve that first elusive rep. If you're looking for a full seven-step tutorial on how to achieve your first pull up, read on to discover that first elusive rep. https://youtu. be/B3bwEvsUgsQ What muscles do pull ups work? Pull ups use your lats and biceps primarily, while also recruiting your deltoids and rhomboids. When executing the correct technique it will also challenge trunk stability (core) and the smaller muscles of the rotator cuff and scapula as getting "chest to bar" requires a good range of motion and strength. What are pull ups good for? In one word, everything. As I mention in my strength standards article, if you can achieve 10+ reps as a male and 1-3reps as a female, you are probably at a healthy weight range and have enough strength to achieve most athletic endeavours. Related Posts: How To Do A Back Bridge In 5 Simple Steps Check out these 5 Minimalist Bodyweight Workouts The Best Exercises For Weight Loss At Home Dan John Easy Strength | A Minimalist Bodyweight Workout How To Learn Hanging Leg Raises One Arm Pushup Progression In 7 Simple Steps Master The Pistol Squat Progression In 7 Steps How to get better at pull ups There are four key elements you need to consider when getting better at pull-ups:... --- ### How to do a back bridge in 5 simple steps > The back bridge is a simple yet powerful expression of mobility and stability that can be done with minimal or no equipment and the various benefits include superior thoracic, wrist and hip mobility as you simply can't get into the correct position without doing the required amount of work beforehand. - Published: 2021-05-11 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/back-bridge/ - Categories: Fitness - Tags: Bodyweight Training When talking in terms of advanced bodyweight movements we often think of the Pistol Squat and One Arm Push-up. The back bridge is a simple yet powerful expression of mobility and stability that can be done with minimal or no equipment and the various benefits include superior thoracic, wrist and hip mobility as you simply can't get into the correct position without doing the required amount of work beforehand. Key Takeaways: The back bridge can be completed in stages, starting at the easiest level and progressing from there Back bridges help improve thoracic mobility and shoulder stability which is essential for good posture You can use the back bridge to improve wrist and hip mobility as you progress the movement https://youtu. be/t9lBncy6qic The back bridge exercise When looking at the full version of the back bridge you may be a little off-put when you see the amount of mobility and stability required in such an uncommon position we don't usually visit as adults. The back bridge is a beginner movement children learn when starting gymnastics and it's quite interesting to see how much freedom and range of movement we lose when we simply don't train in these types of positions. Related Posts: Fix your Shoulder Mobility with this guide Hip Mobility: Exercises To Improve Your Range Of Motion Improve your ROM with these 11 Trigger Point Releases So let's break it down and take a look at the requirements and progressions you need to achieve in order to complete the... --- ### Atomic Habits Review: A Comprehensive Look at James Clear's Bestselling Book > Atomic Habits Review: Atomic Habits by James Clear is one of the best selling non-fiction books of all time. Find out why and what it will do for you. - Published: 2021-05-06 - Modified: 2024-03-24 - URL: https://minimalismfitness.com/atomic-habits-review/ - Categories: Habits After 20 years of training clients and people, there are only a few books I would genuinely recommend to people. This is one of them. Atomic Habits by James Clear is a self-help book that has gained immense popularity since its release in 2018. In this book, Clear introduces a practical framework for creating good habits and breaking bad ones. The book is based on the idea that small changes can lead to significant results, and by implementing tiny habits, one can achieve long-term success in life. James Clear is a writer and speaker who focuses on habits, decision-making, and continuous improvement. He is known for his ability to explain complex ideas in a simple and easy-to-understand manner. In Atomic Habits, Clear shares his insights and strategies for habit formation, drawing on research from fields such as psychology, neuroscience, and behavioural economics. The book has received widespread acclaim for its practical and actionable advice and has been hailed as a must-read for anyone looking to improve their life. Key Takeaways Atomic Habits is a self-help book by James Clear that provides a practical framework for creating good habits and breaking bad ones. The book is based on the idea that small changes can lead to significant results, and Clear shares his insights and strategies for habit formation. Atomic Habits has received widespread acclaim for its practical and actionable advice and is a must-read for anyone looking to improve their life. Would I recommend Atomic Habits? Absolutely. Author Background and Book... --- ### 11 essential trigger point releases > Here's 11 essential trigger points to offset all those days at the desk, release sore muscles and to help you move better that you can do at home! - Published: 2021-04-27 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/11-essential-trigger-point-releases/ - Categories: Fitness Finding a good manual therapist can take hours and lots of money. Learning the basics of trigger point therapy is a great low-cost, high-impact tool you can use anywhere. After learning a lot of the benefits of the foam roller and trigger point ball from training like the Functional Movement Screen, this article is a practical "how to" get the most out of your foam roller and trigger point ball at home. What is a trigger point? "Trigger points are discrete, focal, hyperirritable spots located in a taut band of skeletal muscle. They produce pain locally and in a referred pattern and often accompany chronic musculoskeletal disorders" AFP Simply put, they're spots in our muscles that become aggravated by acute or repetitive stress. We also refer to them as "knots" in our muscles. How do you release a trigger point? Myofascial dry needling is a common trigger point therapy method but requires an adequately qualified professional to administer the treatment. So what are some self-myofascial release techniques you can do yourself? What is trigger point massage? Trigger point massage can be done by hand or using tools to release a trigger point. It can be administered by a massage or physical therapist. The simplest way is to find the trigger point or knot in the muscle and apply pressure for 2-3 minutes. This allows the muscle to relax and will relieve tension if applied correctly. Adding small movements such as circular or back and forth movements will also go a... --- ### Improve Your Ankle Mobility in 4 simple steps > Want to improve your ankle mobility? Here's a definitive guide on the best ankle mobility exercises, ankle mobility stretches with full video tutorials! - Published: 2021-04-19 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/ankle-mobility/ - Categories: Fitness To have health from the ground up, we need strong feet and ankles. This is a practical guide for ankles, feet and how you can if you struggle with things like plantar fasciitis, you may even be able to fix your own feet! Why do we need ankle mobility? Ankle mobility is often the forgotten element when people want to get faster, stronger or go longer. Combining our sedentary occupations and lifestyles with our want to run a faster marathon time or squat a new PB we often leave ourselves in a state that is not ready to perform. What causes poor ankle mobility? There can be many reasons why you struggle with it but here's a list that might apply to you: Previous sprains, strains, injuries to your ankle ligaments and tendons Inactivity and ageing Structural joint issues/blocks Incorrect lifting technique in movements such as your squat To work out what might apply to you complete the following 4-step guide, don't forget to check out the videos as well. https://youtu. be/pt8E_C0YFr8 Step #1 - Complete this ankle mobility test What are the standards we need to look for? Dorsiflexion: 2-4 inches is acceptable but 4 inches + is optimal Plantarflexion: 20-30 degrees is acceptable but 30 degrees + is optimal Step #2 - How to improve ankle mobility? Let's look at your results Below Acceptable Range - If you have tested below the acceptable range for either test you need to prioritise mobility work to see if you can... --- ### Lower Back Pain - The How, Why & What You Can Do About It > Lower back pain, we all struggle with it at some point. Here's a reset that will help get you back to activity and reduce lower back pain you can do at home - Published: 2021-04-09 - Modified: 2024-03-10 - URL: https://minimalismfitness.com/lower-back-pain-reset-protocol/ - Categories: Fitness If you struggle with Lower Back Pain, this article will walk you through the symptoms, causes and fixes. Before you begin, if you are in severe pain or have a pre-existing injury be sure to consult an adequately qualified health professional before attempting anything you see in this article. What causes Lower Back Pain? Whether it's from our sedentary jobs, previous injuries or training most of us have had lower back issues. These injuries or issues can sometimes leave us out of the game for extended periods of time and a decent physio or physical therapist is hard to find. Here are some common causes: Previous injury - The leading predictor for injury is previous injury. Exercise/Movement related - You were in the gym and something happened in a particular movement but you have been training consistently for a while. Sedentary lifestyle - Usually issues present here from going too hard too soon. Lower Back Pain And Hip Pain One of the most common causes for lower back pain as mentioned above is sitting too much. Too much time in the seat can also be linked to hip pain which can cause lower back pain by the shortening of our hip flexor group of muscles. Simply put, if we have tight hips we will try and gain the range from somewhere else, this will usually be the lower back or knee. How to fix lower back pain Not only does lower back pain force us out of training or enjoying... --- ### Mobility Test: What It Is and Why It Matters > A mobility test is an essential part of a holistic fitness assessment that will help you avoid injury, improve your movement and perform at your best. - Published: 2021-04-06 - Modified: 2024-10-05 - URL: https://minimalismfitness.com/mobility-test/ - Categories: Fitness Mobility tests are a set of assessments used to measure the range of motion, flexibility, and stability of an individual's joints and muscles. These tests are often performed by physical therapists, sports trainers, and healthcare professionals to identify any limitations or imbalances in the body that may cause pain or injury during daily activities or exercise. Mobility tests can also help individuals understand their body's strengths and weaknesses, and develop a personalized plan to improve their overall mobility and prevent future injuries. Key Takeaways: Mobility tests are used to measure an individual's range of motion, flexibility, and stability. There are several types of mobility tests that target different areas of the body and require different equipment or assistance. Mobility tests can help individuals identify limitations or imbalances in their body, and develop a personalized plan to improve their overall mobility and prevent future injuries. Types of Mobility Tests Mobility tests are designed to evaluate a person's ability to move and change positions. There are various types of mobility tests that can be used to assess different aspects of mobility. In this section, we will discuss three types of mobility tests: At Home Mobility Tests, 10-Step Self-Screen, and Functional Movement Screening. At-Home Mobility Tests At-Home Mobility Tests are simple tests that can be performed at home without any special equipment. The tests are designed to assess mobility and stability to help a person stay injury-free or avoid further injury by testing the range of motion of different joints and identifying any... --- ---