Last week I wrote about Minimalist Training in Part 1. Today I’m going to expand on the idea and give you yet another nifty Minimalist Workout to try (along with a video of me displaying super human strength!!)

There is a concept in the fitness world called the Minimum Effective Dose. This is an excerpt from Tim Ferris’s book, The Four Hour Body:

“The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome…. Anything beyond the MED is wasteful. To boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it ‘more boiled’. Higher temperatures just consume more resources that could be used for something else more productive.

If you need 15 minutes in the sun to trigger a melanin response, 15 minutes is your MED for tanning. More than 15 minutes is redundant and will just result in burning and a forced break from the beach…”

This reminds me of a line I learned from who knows where, “More isn’t Better, Better is Better.”

That brings me to today’s installment of Minimalist Training. Here’s the workout:

  1. Kettlebell Swings x 20
  2. Farmers Carry
  3. Goblet Squat x 5
  • Perform 5 sets

That’s it. Here are the rules:

  •  Focus on great form on your swings! Remember, the swing is not a squaty, front raisey exercise. It is a dynamic Hip Hinge. I’ll go further into great kettlebell swing form soon, but for now just check out this video.
  •  For your Farmers Carry, just grab a pair of heavy implements or load up a Trap Bar and walk. Vary the load and distance. Here I am carrying 320lbs at 160lbs body weight for 10 yards. This one carry cooked me but made me feel awesome and energized at the same time.

  •  Get deep into your Goblet Squats. Pause at the bottom. Push through your heels. Make sure your knees don’t collapse in as you reverse directions.

Give this one a shot! Have Fun!

And while you’re having fun here are the Pixies doing their thing! Last week they finally released a new album after waaaay too many years of no new tunes.