Welcome to the Bare Minimum Training Program—a flexible, efficient solution designed to help you maintain muscular strength and cardiovascular health with minimal time investment. Following ACSM guidelines, this program supports your fitness journey with at least 150 minutes of weekly activity, ensuring you meet health maintenance standards.
Whether your goals include weight loss, muscle gain, or general fitness, this program is adaptable to your lifestyle. It provides a path to optimal health without demanding extensive time commitments, making fitness accessible and effective for even the busiest schedules.
We start with a detailed evaluation of your current fitness level, injury history, and potential limitations. This assessment allows us to tailor your workouts, minimize injury risks, and track your progress. By understanding your strengths and weaknesses, we ensure every minute of training is maximized for results.
For those seeking additional guidance, visit pillarprep.fr to explore personalized training plans and the comprehensive support available through our GOLD plan.
A1
Stationary bike
1 x 10:00
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Active stretch routine
1 x 5
A4
Deep sumo squat with rotation
1 x 5
B1
Bunny Hops Forward
2 x 3
B2
Bunny Hops Lateral
2 x 4
C1
Back Squat
3 x 12
C2
Jump Squat
2 x 3
D1
Split Squat
2 x 10
D2
Paloff Press
2 x 0:30
E1
Lat Pulldown
3 x 10
E2
Bench Press
3 x 10
F
Rowing
1 x 1000 @ 5
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Inchworm
1 x 10
B3
Active stretch routine
1 x 10
B4
Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
10 x 1:00 @ 6, 7, 7, 8, 8, 8, 8, 8, 8, 8
D
Light Jog
1 x 5:00
A1
Deep sumo squat with rotation
1 x 10
A2
Active stretch routine
1 x 5
A3
WORLD'S GREATEST STRETCH
1 x 5
A4
Stationary bike
1 x 5:00
B1
Romanian Deadlift
3 x 10
B2
Ab Curl
2 x 10
C1
Multiplane Lunge
2 x 5
C2
Multi directional jumps
2 x 2
D1
DB Shoulder Press
3 x 10
D2
1-Arm DB Row
3 x 10
E
Rowing
5 x 0:30
A1
Active stretch routine
1 x 10
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Stationary bike
1 x 5:00
A4
Star Jump
1 x 10
B
Rowing
2 x 10:00 @ 5
C1
Plank
2 x 0:30
C2
Side Plank
2 x 0:30
C3
Supermans
2 x 0:30
C4
Side Leg Raise
2 x 0:30
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Inchworm
1 x 5
B3
Active stretch routine
1 x 5
B4
Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
6 x 2:30 @ 6, 7, 7, 7, 7, 7
D
Light Jog
1 x 5:00
Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.
Take control of your health today with our 16-week online program designed for busy individuals. With personalized guidance, efficient workouts, and practical nutrition tips, you'll achieve and maintain your fitness goals without sacrificing precious time.
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