SimpleFit: Excellent Primal Workout
In July of 2007, I looked like this:
Age: 37, Weight: 220 lbs, Height 5'11"
I had watched (and sometimes made an effort to reverse) my decline from my peak physical condition, achieved in my last year of university, back in 1997. I was looking for a way out.
I looked at CrossFit and was inspired (and terrified), but I didn't have the space for weights in my home and didn't know about the many bodyweight CrossFit workouts, so I didn't jump in there.
I found MDA, and was impressed by the idea of eating and moving like our ancestors...then I found SimpleFit (SF).
SimpleFit is an entirely bodyweight-based workout regimen.
I began the program on March 24, 2008, a little over eight months after taking the above photo.
SF Uses 3 Basic Exercises
- If you can't do a pull-up, substitute 3 body rows (youtube) for 1 pull-up.
- A good comparison of perfect dead-hang pull-ups and kipping pull-ups (.wmv).
A perfect pull-up has no motion in the lower body. The chest touches the bar, the head is held back, the eyes are directed straight up. It's good to know what proper pull-up form looks like, but you'll need to do kipping pull-ups in SimpleFit.
- How to build up to real push-up (.mov)
- Tune your push-up form (.mov)
- "Air-Squats" (.mov) ie. no weights
SF Works on a 3-Day Rotation
- Day 1 (endurance):
As many rounds of the prescribed exercises as possible in 20 minutes.
At Level 1 that would be as many sets of:
- 1 pull-up
- 2 push-ups
- 3 squats
...as you can do in the allotted time.
- Day 2 (strength):
5 rounds, for time
At Level 1 that would be 5 rounds of:
- 2 pull-ups
- 6 push-ups
- 10 squats
...with approximately 3 minutes rest between rounds. Do not count your rest time in your total time.
- Day 3 (judgement)
1 round, for time
At Level 1 that would be 1 round of:
- 10 pull-ups
- 21 push-ups
- 21 squats
...done in that order. Take as many rest breaks as you need, but be advised, rest time is counted on D3.
When you can manage the prescribed exercises in less than 5 minutes, you move up to the next level.
There is a very good and supportive community on the site.
Today, I look like this:
Age: 40, Weight: 185 lbs
Still a ways to go, but in much better shape.
p.s. I am affiliated with the site in as much as I became a moderator on the forum there just yesterday.
Last edited by cheapo; 07-21-2010 at 12:47 PM.
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