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The Minimalist Routine
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, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 8 weeks. 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.
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.