*26.03.2020*

Picture by Content Pixie.

Another change in my life brought to you by Covid-19! This time: A minimal workout routine for maximal gains.

Out of necessity I’ve drastically changed my whole workout routine, as all fitness studios in Germany are currently closed.

As I’m more and more drawn to minimalism lately, I wanted to try a more minimal workout routine for quite some time now. Although I’ve already used mostly basic compound exercises (squats, deadlifts, benchpressing, etc.), they still required access to a fitness studio and I wanted to try some more bodyweight stuff.

Now I’m forced to do so, which I’m actually kind of glad about.

Exercises are listed as **sets** x **reps**, single-sided exercises are listed as reps per side.
Sometimes, two exercises are grouped together, with the same amount of sets.
That means you first do given reps of the first exercise of the group, then given reps of the second one and then repeat for the amount of sets.

Monday, Tuesday, Thursday and Friday are training days; Wednesday, Saturday and Sunday are rest days, but you can of course use them to do some cardio. Don’t forget to stretch!

- 10 x
**Group A**:**A1**: 5 Dumbbell Goblet Squat**A2**: 5 Single-Arm Dumbbell Row

- 5 x
**Group B**: - 3 x
**Group C**:**C1**: 12 Banded No Money**C2**: 20 Dead Bug

**A**: 1-20-1 Kettlebell Swing Ladder

Explanation of 1-20-1: *First do a set of one rep, then a set of two reps, all the way up to twenty (only do one set of twenty reps) and then back down to 1. By Gauss, this is equal to 400 reps in total.*

**Group A**: 10m x 5 Single-Arm Dumbbell Row**Group B**: 10m x 5 Dumbbell Goblet Squat- 5 x
**Group C**:**C1**: 5 Single-Arm Kettlebell Overhead Press**C2**: 8 Band-Resisted Pushup, the last set is a superset

**Group D**: 3 x 12 Band Pull Apart

Explanation of 10m x 5: *Do as many sets of 5 reps at a time as possible in ten minutes.*

Explanation of superset: *During the first four sets of Group C, do 8 usual reps of pushups and during the last set, do a superset, in which you do as many reps as possible.*

- 3 x
**Group A**:**A1**: 5 x 30s/30s Kettlebell Swing Intervals**Group A2**: Weighted Carry Circuit**A2.1**: 30s Kettlebell Waiter’s Walk left**A2.2**: 30s Kettlebell Waiter’s Walk right**A2.3**: 30s Kettlebell Racked Carry left**A2.4**: 30s Kettlebell Racked Carry right

Explanation of 5 x 30s/30s: *Do swings for 30 seconds, rest for 30 seconds and repeat this five times (so in total 3x5=15 times).*

The whole routine is adapted from here.

PS: This is the ideal of my plan, not what I manage to do every week. Sometimes something gets in between and often I just don’t feel like running at all. That’s okay.

If you want to give me some feedback or share your opinion, please contact me via email.

© Niklas Bühler, 2020 RSS / Contact me