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Joe's Minimalist Routine

A personalized routine to develop improved strength and mobility with a small commitment of time.

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Created by

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Workout Breakdown

Warmup

1

Wrist Rolls

1 set × 10-20 reps

2

Forearm Spins

1 set × 10-20 reps

3

Arm Swings

1 set × 10-20 reps

4

Head Rotation

1 set × 10-20 reps

5

Trunk Swings

1 set × 10-20 reps

6

Hip Circles

1 set × 10-20 reps

7

Knee Circles

1 set × 10-20 reps

8

Ankle Rolls

1 set × 10-20 reps

9

Cat/cow Bends

1 set × 5-10 reps

10

Wrist Press

1 set × 10-20 reps

11

90/90 Hip Box

1 set × 10-20 reps

Squat

1

Squat

1 set × 10-12 reps

2

Hip Flexor/ Quad Stretch

1 set × 60-90s

3

Squat

1 set × 10-12 reps

4

Hip Flexor/ Quad Stretch

1 set × 60-90s

Pull

1

Incline Row

1 set × 10-12 reps

2

Lat Stretch

1 set × 60-90s

3

Incline Row

1 set × 10-20 reps

4

Lat Stretch

1 set × 60-90s

Hinge

1

Deadlift (Romanian)

1 set × 12-15 reps

2

Hamstring/ Glute Stretch

1 set × 60-90s

3

Deadlift (Romanian)

1 set × 12-15 reps

4

Hamstring/ Glute Stretch

1 set × 12-15 reps

Push

1

Push-Up (Incline)

1 set × 8-10 reps

2

Pectoral Stretch

1 set × 60-90s

3

Push-Up (Incline)

1 set × 8-10 reps

4

Pectoral Stretch

1 set × 60-90s

Core

1

Plank

1 set × 30-60s

2

Ab Stretch

1 set × 60-90s

3

Plank

1 set × 30-60s

4

Ab Stretch

1 set × 60-90s