Bare minimum body

Unlock your potential with the "Bare Minimum Body" program, designed for those looking to maximize results with minimal time commitment. Over 18 weeks, you’ll engage in just two workouts per week, focusing on essential movements that build strength and endurance. Each session targets key muscle groups using bodyweight and dumbbell exercises, ensuring you develop a balanced physique without the need for a full gym setup. Get ready to transform your body efficiently and effectively!

The purpose is to have an easy manageable routine to fit between running days that still allows some rest days or cross training days. Feel free to add easy runs or cycling routines into the warm up/cool down

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Bodyweight)

Arm Circle

Glute Bridge (Band)

Jump Rope

Goblet Squat

Romanian Deadlift (Dumbbell)

Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Plank

Posterior chain and push day 

Goal: Strengthen quads, back, biceps, and core; support running economy

Reverse Lunge (Bodyweight)

Jumping Jack

Dead Bug

Bird Dog

Split Squat (Dumbbell)

Lat Pulldown

Dumbbell Row

Bicep Curl (Cable)

Lateral Raise (Dumbbell)

Pallof Press

Anterior chain and pull/power 

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