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The Minimalist Routine

Beginner 8 weeks 3 days/week Calisthenics

The Minimalist Routine is a beginner calisthenics circuit that runs 8 weeks at 3 sessions per week, or every day if you prefer. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

The r/bodyweightfitness wiki's bare minimum, derived from u/m092's Concept Wednesday post. Four exercises done as a circuit: walking lunges, push ups, rows and plank shoulder taps. One set of each is one circuit, you do two to six with little to no rest, and every set stops one or two reps short of failure. Rows are the only thing you need somewhere to do, and a sturdy table counts.

At a glance

Discipline	Calisthenics
Experience level	Beginner
Length	8 weeks
Training days	3 per week
Equipment	Somewhere to row under
Loading	None. Progression is by reps, then by moving to a harder variation of the exercise.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. It is one 8-week block of the same circuit. The routine itself publishes no length, so eight weeks is Ægir Iron's choice: a block to run, then repeat or move on from. There are no percentages and no max to set; you progress by reps, then by a harder variation. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.

Load The Minimalist Routine as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Original source

Ægir Iron's template is built from this source. Under it is what the template takes from it.

u/m092 (Concept Wednesday); r/bodyweightfitness wiki (n.d.). The Minimalist Routine. r/bodyweightfitness wiki.The four-exercise circuit (walking lunges, push-ups, rows, plank shoulder taps), two to six rounds, 8 to 10 reps as the bar for a harder variation

Start The Minimalist Routine

Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose The Minimalist Routine from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.

Load The Minimalist Routine free →