Home Training – Bodyweight Exercise Training Routine

daily 30 paleo squat
Teaching the Mathias Method at RAW Fit Training, Loomis, CA

Stronger In Minutes

A Workout Anywhere Anytime

By Ryan Mathias, CPT

“Just set a timer and go to work at your own pace!”

PRINT This Program

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. Shows that leave little time for any extra activity. The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase, but we should know by now that that does not actually create any needed changes to your health. You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, You can Change The World”, and we are here to start changing yours.

You need something fast, that fits your schedule and does not take away from other parts of your day.

STRONGer In Minutes is a Training Program that you can do anywhere, anytime, and at your own intensity. It fits into your life and will help you get STRONGer! Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 as you can. Try to do a minimum of 1 round per minute, resting as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest. The key is you have to push yourself. You have to want to improve your health so that you can be there for your family and help them also become STRONGer! 

Another great thing is that this workout is for anyone! Any age can do it and all you need is some floor space. Do it with your family, while you’re watching kids, during your favorite T.V. Shows, or during the day as a short break from stressful work. Do it and feel great! Make it fun for anyone to join in!

This workout should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week. Scale the intensity of the exercises as needed to complete each with proper movement patterns (check below for descriptions). If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the session.

This is a very simple workout that will help you get STRONGer! You will gain physical and mental strength while relieving any built up stress. What makes this workout so effective is the order of the exercises that force your cardiovascular system to work extra hard. As you switch between exercises your heart will have to work extra hard to circulate the blood to the peripheral areas working, adding to your metabolic demands. This will help to improve your heart function, blood flow, and recovery from previous activities. So go set that timer today!

Note: Consult with your doctor, or a qualified Healthcare Professional, before the start of any exercise program if you have a known, or possible, heart condition, or other medical condition.

PRINT This Program


Check out our FREE eBook:

Daily 30 Cover 2bThe Daily 30:

Basis Of Human Movement Patterns and Improving Body Function

  • Learn how to move properly!
  • Increase your body function!
  • Gain benefits in under 2 minutes a day!
  • Become dedicated to your Health and Fitness!
  • Learn everything you need to know about basic human movement!
  • 12+ Pages of detailed content!

FREE!

Download NOW!

Your STRENGTH Journey starts here!

Plus a 30% OFF discount code to StrengthWorld.store inside!


The Daily 30 Exercise Routine

To learn more about the Daily 30 and its Benefits go HERE!

DOWNLOAD-The Daily 30

Paleo Squat:

Stand with your feet shoulder width apart and toes straight or turned out slightly. Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground. Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat. (Note: Only go as deep as you can while keeping your heels down.) Pause at the bottom position for two seconds before reversing the motion to stand erect. Do a total of 10 repetitions.

Some benefits of the Paleo Squat are increased gastrointestinal health, spinal decompression, flexibility, improved muscular function and proper joint movement.

 Tips: If you lack the flexibility to go into a full depth squat comfortably then hold onto a solid object for stability and stay in the bottom position for extensive time (5-10 minutes) in order to gain flexibility.

 

Push-Up:

Place your hands shoulder width apart and feet together with your body in a straight line from head to heels. Your fingers should be spread as wide as possible, core braced and, while keeping your hands in place, create an external rotation torque during the entire motion. Descend until your body is barely hovering over the floor, pause and then press back to the top position. Do a total of 10 repetitions. If you cannot do a push-up on a flat surface, adjust by placing your hands on an elevated surface. As you increase strength, lower the elevation each week until you can do a full push-up. Keep all the same protocols and do not do push-ups from your knees because this teaches a bracing fault and will decrease your strength potential.

The push-up increases upper body strength, builds core stability and teaches proper movement patterns for the shoulder joint.

 Tips: Flex your glutes to help brace your torso to your legs and keep your head neutral.

 

Prone Cobra:

Lie face down on the ground with your arms out to the sides making a T-shape with your body. During the entire motion keep your fingers spread wide, glutes activated and balls of your feet kicked into the ground, raising your knees. With a neutral head position, begin by raising your torso as high as possible while externally rotating your palms upward (thumbs pointing up). Think of pulling your shoulder blades back towards your glutes and thumbs together behind you. Hold the top position for two seconds and then slowly return to the start position. Do not fully relax to the floor and repeat. Do a total of 10 repetitions.

The prone cobra teaches thoracic extension and external rotation while building the strength to hold proper posture.

 Tips: Keep tension on your legs and glutes for stability. Brace your core by pressing your navel out against the floor.

To learn more about the Daily 30 and its Benefits go HERE!

Back To Top


Modified Daily 30

These are easier variations of the Daily 30 exercises for individuals that cannot perform the standard Daily 30 exercises.

DOWNLOAD-Modified Daily 30

Assisted Paleo Squat:

Purpose- Teach proper knee and hip squatting mechanics, Spinal decompression, Increased Blood Flow, Increase Gastrointestinal health, Improve mobility

Prime Movers- Quadriceps, Glutes, Hamstrings

Stand with your feet shoulder width apart and toes straight or turned out slightly. Hold onto a stable object, or hold a counter balance weight in front of you, for balance. Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground. Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat. Only go as deep as you can while keeping your heels down. Pause at the bottom position for two seconds before reversing the motion to stand erect.

Decline Push-Up:

Purpose- Teach proper arm and shoulder pressing mechanics, Build upper body muscular endurance

Prime Movers- Triceps, Anterior Deltoids, Pectoralis Major

Place your hands shoulder width apart on a flat surface, hip height or lower, and set your feet together with your body in a straight line from head to heels. Your fingers should be spread as wide as possible, core braced and, while keeping your hands in place, create an external rotation torque during the entire motion. Descend until your body is barely hovering over the flat surface, pause and then press back to the top position. Do not do push-ups from your knees because this teaches a bracing fault and will decrease your strength potential.

 

Standing Prone Cobra:

Purpose- Teach proper posture and thoracic extension, Builds postural strength

Prime Movers- Erector Spinae muscles, Rear Deltoids, Trapezius, Rotary Cuff Complex

Stand erect with your hands touching together in front of you. During the entire motion keep your fingers spread wide, glutes activated and feet holding an external rotation torque. Brace your core by tightening your stomach along with all the muscles surrounding your abdomen. With a neutral head position, begin by externally rotating your palms outward as you lean back. Think of pulling your shoulder blades back towards your glutes and thumbs together behind you. Only lean back as far as you can maintain balance. Hold that position for two seconds and then slowly return to the start.

PRINT This Program

Back To Top

mathias method family in maui hawaii
The Mathias Method Army Doing the Daily 30 while on vacation in Maui, Hawaii

To learn more about the Daily 30 and its Benefits go HERE!

Start your Training NOW: What Level Am I?


Disclaimer

When participating in any exercise or training program there is a possibility of physical injury. If you engage in any movements, exercises or training programs, you agree to do so at your own risk. By voluntarily participating in these activities, you assume all risk of injury to yourself and agree to release and discharge Mathias Method, Ryan Mathias and all other affiliates of any responsibility if injury occurs. In addition, by following any of the suggested guidelines, protocols, templates, activities or any other information or advice on this website (mathiasmethod.com) you do so at your own risk. Do not begin any nutrition or training program without consulting with a  Board Certified Medical Doctor and/or Registered Dietician first.

By utilizing this website, its content or the information presented you are stating that you agree to our Terms of Use.

© 2017 Mathias Method – All Rights Reserved

Advertisements