Tip 4 Days of Minimalist Workouts Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 4 Days of Minimalist Workouts You don' t need a ton of equipment to challenge yourself Here are four home workouts that get the job done by Jason Brown April 14, 2020April 22, 2020 Tags Training Deloading from the barbell from time to time can be the catalyst you need to re-ignite your motivation and give your body time to recover from the iron. These workouts don't require any equipment other than a few bands. Dumbbells, jump ropes, and cardio equipment are a bonus, but optional. If you don't have access to dumbbells, just do these with bodyweight only. Control your tempo with all movements; the goal should be perfect movement and controlling both the lowering and raising of each rep. Day 1 – Strength Emphasis A1. Rear-Foot Elevated Split Squat: Do 4 x 8-10 each. Rest 30 seconds. A2. Yoga Push-Up: Do 4 x 10-15. Rest 30 seconds. B1. 3D Banded Pull-Apart: Do 4 x 15. Rest 30 seconds. B2. Side Plank: Do 4 x 15 seconds each side. Rest 30 seconds. C. Banded Glute Bridge Finisher: Do 100 fast reps. Day 2 – Conditioning Emphasis Tabata: Do 8 Tabata sets for each exercise. (A standard Tabata requires you to work for 20 seconds on and 10 seconds off. This requires a timer or an app.) Rest 60 seconds before moving to the next exercise. A. Air Squat B. Mountain Climbers C. Jump Rope (Single or Double Under) D. Burpee or Up Down Day 3 – Strength Emphasis A1. Banded Pull-Through: Do 4 sets of 15. Rest 30 seconds. A2. Banded Pushdown: Do 4 sets of 15. Rest 30 seconds. B1. Hollow Rocks: Do 4 sets of 20. Rest 30 seconds. B2. X-Band Walk: Do 4 sets of 10 steps left and 10 steps right. Rest 30 seconds. C. Banded Face Pull Finisher: Do 100 reps. Day 4 – Conditioning Emphasis EMOM (every minute on the minute) for 20 minutes. At the beginning of each minute, you'll do the prescribed reps for each exercise and then rest for the remainder of that minute before starting the next exercise. Minute 1: Jump Lunge, 10 reps each leg Minute 2: Banded Push-Up, 10 reps Minute 3: Single-Leg Hip Thrust, 10 reps each leg Minute 4: Banded Hammer Curl, 10 reps Optional Conditioning Sprinkle these in on days you're not training or use them as finishers on days you are. Tabata Intervals on Air Bike: Do 20 seconds hard, 10 seconds off for 8 rounds. Rowing Intervals: Every 2 minutes row 250 meters. Rest with the remainder of time you have before the next 2 minutes begins. Do 10 sets of this for a total of 20 minutes. Running or Treadmill Intervals: Do a 20 second sprint, then 60 second walk for 5 rounds. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Easy Ways to Do the Hardest Ham Exercise This hamstring move is notoriously brutal and it usually requires a partner. Here's how to do it anywhere without a buddy. Training Andrew Coates August 28 Training Tip Fix Your Ugly Kettlebell Swing Want to do a proper kettlebell swing? Get kicked in the junk. Really, that's the perfect form cue. Here's why. Exercise Coaching, Tips Tony Gentilcore January 25 Training Hardcore Hinging for Hamstrings Want huge hamstrings? Try these little-known exercises that only the strong guys have been using… until now. Deadlift, Training John Gaglione November 30 Training 7 Hard Truths About Lifting Here are seven training tenets that have worked for over 30 years. Have you adopted them all? Powerlifting & Strength, Training Charles Staley August 20