ANCHOR: Minimalist Training
KJ Strength
Functional FitnessLife gets busy, and adding fitness to your priority list is no easy task. Working out can be overly complicated, require too much commitment, and be too expensive with gym memberships and equipment needs. If you find yourself struggling to incorporate fitness into your life, ANCHOR: Minimalist Training is your solution.
Focused only on the absolute essentials for a high-quality program, ANCHOR helps beginners develop their fitness foundation and train for real life without the equipment or advanced movements. If you have a kettlebell, a pair of dumbbells, or even a weighted object from around the house, you're all set to go. The base of ANCHOR involves a variety of bodyweight exercises, which are extremely efficient for developing total-body strength, joint stability, and real-life skills of balance and coordination. ANCHOR is perfect for those who are looking for simplicity in their fitness journey.
With quick & powerful workouts that can be completed in 30 minutes or less, ANCHOR's stand-out programming can be completed anywhere. Whether you're on vacation, travel for work, or only have a few minutes while your kids nap, ANCHOR provides the instant solution for you to maximize your time. No more thinking about what you will do for a workout during your valuable time - open the app and you're ready to go. ANCHOR utilizes simple yet effective programming tactics that are easy to understand for a perfect grab-and-go solution.
ANCHOR isn't only meant for beginners. Its focus on fundamental movement patterns makes ANCHOR a perfect deload/reload program for those experienced gym-goers looking to step away from the barbell. Whether it's a week or a whole cycle, having ANCHOR in your pocket helps fill the gaps & provide your body with the break it needs to level up. Part of the KJ Strength system, ANCHOR stacks perfectly with ELEVATE, our intermediate strength for life program, and STRONGHOLD, our advanced strength & performance track. Move between programs throughout your fitness journey, or gain access to multiple programs for day-to-day programming flexibility.
No matter where you are in your fitness journey, anchoring your fitness in the fundamentals is essential for success & longevity. Sign-up for a 7-day free trial to see how ANCHOR can help you accomplish that fitness goal through simplicity & efficiency.
A1
KB swings
20, 15, 12, 10
A2
Goblet Squat
20, 15, 12, 10
B1
Single Leg RDL
4 x 8
B2
1-Arm DB Row
4 x 8
C1
Glute Bridge Hamstring Walkout
3 x 10
C2
Rear Foot Elevated Split Squat
3 x 10
D1
Kettlebell Bicep Curl
3 x 15
D2
Flutter Kicks
3 x 0:30
A1
Tempo Push-Ups
4 x MAX @ 8, 8, 8, 10
A2
1-Arm DB Row
20, 15, 12, 10
B1
1/2 Kneeling Single Arm Shoulder Press
4 x 8
B2
DB Renegade Row
4 x 8
C1
Bench Dips
3 x 15
C2
Concentration Curl
3 x 15
D1
Bicycle Sit-Ups
3 x 0:30
D2
Crunches
3 x 0:30
A1
Bodyweight Squat Hold
4 x 0:30
A2
Jump Squat
4 x 10
B1
Isometric Lunge Hold
4 x 0:30
B2
Jump Alternating Lunges
4 x 5
C1
Single Leg Touchdown Squat
3 x 12
C2
Iso Single Leg Glute Bridge
3 x 0:15
D1
Hollow Hold
3 x 0:30
D2
V-Ups
3 x 12
A1
Push-Up
10, 12, 15, 12, 10
A2
1-Arm DB Row
10, 12, 15, 12, 10
A3
Kettlebell Bicep Curl
10, 12, 15, 12, 10
A4
DB Overhead Tricep Extension
10, 12, 15, 12, 10
B1
Goblet Squats
3 x 12
B2
KB swings
3 x 12
C1
Star Crunches
3 x 10
C2
Side Plank on Elbows
3 x 0:30
Kevin Jensen
Certified Strength & Conditioning Coach with 5 years of experience helping athletes of all ages reach their potential. Currently serves as the head strength coach for a D1 high school in Wisconsin. Combines proven programming with coaching that builds strength in the gym and in life.
No gym? No problem. ANCHOR keeps you grounded in your training with quick, effective workouts you can do anywhere—so your strength never takes a backseat.
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ANCHOR: Minimalist Training
ANCHOR: Minimalist Training
ANCHOR: Minimalist Training
