design a micro workout daily routine based on the work of dan john and Pavel Tsatsouline
Sources:
Here is a micro-workout daily routine based on the principles and insights shared by Dan John and Pavel Tsatsouline:
Daily Routine:
1. Warm-ups and Mobility (5-10 minutes):
- Joint Mobility Exercises: Practice simple joint mobility movements to ensure all major joints are warmed up. Examples include shoulder circles (halo with a light weight) and hip openers 1.
- Prying Goblet Squats: Perform prying goblet squats to improve hip flexibility and mobility. Hold a weight in front of you like a goblet and squat deeply, shifting your weight and prying your hips open 1.
2. Strength Training (10-20 minutes):
- Kettlebell Swings: Perform 3 sets of 10-20 kettlebell swings. Focus on form and the hinge motion rather than speed 2.
- Push-Ups: Do 3 sets of 5-10 push-ups. Keep the repetitions low but concentrate on tensing muscles and maintaining good form 3.
- Pull-Ups: If you have a pull-up bar, do 3 sets of 3-5 pull-ups. Again, focus on fewer repetitions and high tension rather than fatigue 3.
3. Strength-Endurance Hybrid (10 minutes):
- Goblet Squats or Lower Body Occlusion Training: Perform sets of slow goblet squats or other occlusion training focusing on controlled movement and constant tension for 30-60 seconds. You'll do multiple sets with rest periods in between 4.
4. Core and Stability (5 minutes):
- Hardstyle Plank: Do 3-5 sets of 10-second hardstyle planks. Engage all muscles, including glutes, abs, and legs, focusing on maximal tension during the hold 3.
5. Cool-down (5 minutes):
- Gentle Stretching: Spend a few minutes stretching major muscle groups to aid in recovery and maintain flexibility.
Weekly Cycle:
Adjust the intensity and variety according to your recovery and weekly focus. For example:
- Monday, Wednesday, Friday: Focus more on strength with lifts like kettlebell swings, push-ups, and pull-ups.
- Tuesday, Thursday: Emphasize mobility and endurance exercises like prying squats and occlusion training.
- Saturday: A light activity day involving walking, yoga, or light mobility work.
- Sunday: Rest or active recovery with very light stretching or low-intensity activities.
By following this routine, you can maximize efficiency and performance improvement while maintaining flexibility and strength, which aligns with the principles shared by Dan John and Pavel Tsatsouline 1 5 6.
micro workouts throughout the day daily routine based on the work of dan john and Pavel Tsatsouline
Sources:
Here is a micro-workout daily routine that you can spread throughout the day based on the work of Dan John and Pavel Tsatsouline:
Micro-Workouts Throughout the Day:
1. Morning (Upon Waking):
- Mobility and Warm-up (5 min): Perform joint mobility exercises and prying goblet squats to wake up your body 1.
2. Mid-Morning (Coffee/Break Time):
- Push-ups (1-2 min): Do 5-10 push-ups. Focus on form rather than reps 2.
- Kettlebell Swings (2 min): Perform 10-15 kettlebell swings with a focus on quality.
3. Late Morning (Pre-Lunch):
- Pull-ups (2 min): If you have a pull-up bar, do 3-5 pull-ups. Concentrate on engaging your muscles fully 2.
- Bodyweight Squats (1-2 min): Perform 15-20 bodyweight squats.
4. Early Afternoon (Post-Lunch):
- Core and Stability (3-5 min): Hardstyle plank for 3-10 seconds per set, with multiple sets to focus on full muscle engagement 2.
5. Mid-Afternoon (Afternoon Slump):
- Resistance Bands (5 min): Perform band exercises like chest presses or rows to get blood flowing without excessive fatigue 3.
- Explosive Movements (1 min): Do 10-15 burpees to boost energy levels.
6. Late Afternoon (Wrap-up Work):
- Isometric Holds (3-5 min): Hold a plank position or perform a wall sit, focusing on tension rather than duration.
7. Early Evening (Before Dinner):
- Trigger Sessions (5-10 min): Use low-intensity exercises like bicep curls, band pulls, or light kettlebell lifts. The key is to stimulate the muscles gently without exhaustion 4 3.
8. Evening (After Dinner/Before Bed):
- Stretching and Cool-down (5-10 min): Gentle stretching to relax your muscles and aid recovery.
Weekly Considerations:
- Monday, Wednesday, Friday: Prioritize strength with exercises like kettlebell swings, push-ups, and pull-ups.
- Tuesday, Thursday: Focus more on mobility, endurance, and lower-intensity exercises like prying squats and band exercises.
- Saturday: Include light activities, such as walking or gentle yoga.
- Sunday: Rest or engage in active recovery with very light stretching or leisurely activities.
This routine incorporates frequent, short bouts of exercise ("exercise snacks"), which can boost metabolism, enhance strength, and improve overall fitness while fitting seamlessly into your daily schedule and routine 5 2 3.