Minimalist Body 1.0 [Kindle ed.]

Table of contents :
04 Core Values
03 About Me
10 About the Guide
12 Workouts
28 Connect

Citation preview

MINIMALIST GRIT&PLANTS1.0

BODY

By: BreeAronin

TABLE OF03 About Me CONTENTS 04 Core Values 10 About the Guide 12 Workouts 28 Connect

Hey there, my name is Bree! I have, since I can remember, always been an

athlete. I grew up playing soccer, WHO I AM softball, and volleyball, and competed in powerlifting at the United States Naval Academy. My upbringing, and my time serving in the military, has made physical fitness a huge priority in my life. I constantly strive to push myself to see what amazing things my body can do. It hasn't all been easy. The hardest thing I had to overcome was the self-doubt and negative voice inside my head telling me to slow down or stop. That voice still comes out every so often, but I have gotten better at tackling the mental aspect of fitness. Due to my scoliosis condition, it is imperative I take care of my body motion is the lotion! But instead of

letting it hinder me, I embody the "jack of all trades" mentality. I want to be able to do ALL the things with a strong and healthy body and mind. Fitness is a huge part of my being and has truly made me into the woman I am today. I am excited to share what I love most with you! . .

My baby girl Gemma! We mountain bike, paddle board, trail run, and hike together. 3

MY Core GIVE YOURSELF MORE CREDIT

Fitness Values

WAKE UP AN HOUR EARLIER

NOURISH YOUR BODY DISTINGUISH BODY & MIND GET GOOD AT EVERYTHING 4

What does giving yourself more credit look like? For me, it means taking a step back and being proud of everything I have accomplished over the last 10 years, and not giving myself such a hard time for a few days of "slacking". What are 10 years of hard work compared to 3 days or even 3 weeks of offtime anyway? Be proud of all the work you have done up to this point. Take time to reflect on how much you have transformed even in the last month. Giving myself more credit means understanding the humanness of myself, and the collective struggle we all face when it comes to becoming the best version of ourselves. It seems like we are never at the place we want to be physically or professionally because our goals, standards, and desires are always changing. But looking at each phase of your life as transient - merely the stepping stone to something greater - can cause unhappiness and discontent. Striving for something greater does not mean discounting or not being proud of where you are currently. You, your human body, and human brain are pretty incredible!

Giving myself more credit also means placing a ton of trust in myself. Nobody else wants your success more than you do, so it is essential to have that inherent trust with yourself, knowing that you will do the hard work, or get back on track if you've diverted from course. Creating trust with yourself is forging an unbreakable bond - a vital relationship we tend to neglect but need to constantly work on. How much do you trust yourself?5 NUMBER TWO

WAKE UP AN HOUR EARLIER Waking up an hour earlier than usual is a life hack that unlocks so many opportunities for selfcare and self-love, ultimately setting your day up for success. Use that extra hour to meditate, journal, go for a walk, run, stretch, meal prep, or listen to music and dance. And do not look at your phone besides to turn off your alarm! A productive routine like this where you are not rushed in the morning does so much for mental clarity. Even if your schedule busies in the afternoon, it is a reprieve knowing that you already got your run or meditation in. This routine will give you momentum through your entire day, and you will find yourself more productive, reflective, and energized. For those who have a hard time getting out of bed in the morning, practice repeating a mantra to motivate yourself to rise. I like to say "activation energy, GO!" or you can count down from 10. The hardest part is usually just getting up. That kind of goes for many things in life - the most difficult part is just getting started. But there is something so vitalizing about waking up early before everybody else... perhaps it is the quiet of the dawn sky that lets you listen to your body and your thoughts. Be an early riser and take advantage of the entire day. This is productivity, the betterment of your mind and soul, and much needed time for yourself. Set that alarm for 5 and start up that activation energy!6 NUMBER THREE

NOURISH YOUR BODY

Food is a sensitive topic and something that I and many others struggle with. Nutrition is not an easy thing to conquer because our food habits, behaviors, and preferences are constantly changing. Intermittent fasting, time-restricted feeding, water detox, gluten-free, vegan, paleo, keto, and counting macros, oh my! If you live in the US, you most likely have the privilege of deciding what kind of "diet" is right for you. That's overwhelming! Personally, I eat a plant-based diet, but have experimented with all of the above over the last nearly decade... and am still trying to perfect my nutrition. But sometimes that's what it takes to figure out what makes you FEEL the best! What I do NOT recommend, however, is an unhealthy obsession with eating healthy. This is called orthorexia, and I struggled with this for years. This is because I was body-obsessed, rather than performance-obsessed, and fixated on the scale, rather than considering how my body actually felt. Experiment with foods and see how it affects your athletic performance, sleep, recovery, and energy. Every single thing you put into your body is either nourishment and fuel, or it's slowing you down. I not only consider my body a machine, but also honor it as a vessel in which every cell inside my body is working for me. Fuel your body constantly, but don't forget to treat your mind. A motto I love is "with discipline comes freedom" - so when it comes time to lick the brownie batter bowl, I never think twice.7

The voice in your head can do a really good job of convincing you to slow down or stop, screaming that you can't do it, that you are tired, or that you are content so should stay where you are. Your thoughts are powerful, and those who are not able to distinguish between mind and body may never be able to push themselves further. Your mind may control your body, but you control your mind. Harness the power to rule them both. I sometimes get asked how I stay motivated to work out as much as I do. For me, it's a lifestyle so ingrained in my being that to NOT move my body takes effort. It is not so much motivation, but discipline, being strict with myself, and sticking to a schedule. Though working out is a passion of mine, I am still inundated at times with the voice telling me that I "am not in the mood", "don't feel

like it", "am comfortable where I am". This is when you need to take a step back and separate the mind from the body. Is the voice your ego trying to not be challenged today, or does your body truly need a break? Being able to separate body and mind can help with both pushing yourself further, and knowing when it's necessary to take a day off. When I am on a run, breathing heavy, and I see a hill coming up, the voice in my head says, "take a break and walk, this is going to suck and you are already tired." Sure, I am tired, but my body and lungs can do it! I just need to stop convincing myself that I am not capable. Some other days, I wake up with a tight and sore back. It's difficult to bend over and I am moving slow. "I have to go to the gym," my mind declares. But in listening to my body, I know today will be a day of yoga and stretching. Take time to distinguish between your body and mind!8

We've all seen those guys in the gym who look like they have never squatted once in their life. Or the women who live on the stair-stepper. We also see athletes who are skilled runners but cannot do 10 push-ups. There is nothing necessarily wrong with this kind of lifestyle, it's just not the type of athleticism that I embody. I value functional training that can be transferred to other activities and aspects of my life. Working on leg strength translates to further ease in biking up strenuous hills. And improving pull-ups means more success in the rock climbing gym. It's not about aesthetics, but truly functional athleticism and full-body strength.

Getting good at everything means stepping out of my comfort zone and trying moves or activities that are new and difficult. My whole life, I have never been very flexible. And having severe scoliosis definitely does not help. But instead of just throwing my arms up in acceptance of my anatomy, I make an effort to work on it. Yoga, stretching, and gymnastics moves... I am by no means great at any of this, but I am trying to get good enough to call myself competent, ultimately improving my flexibility and confidence in these areas. When I got to the Naval Academy, I had never run more than 2 miles without stopping before. I considered myself an athlete, but never a runner. By the end of my first year, I had finished a halfmarathon. Setting small goals and having a disciplined routine helped me navigate this new territory of running. Now, not being skilled or experienced at something is even more a reason for me to give it a shot. My goal for everyone reading this is to have the confidence of stepping into any gym, studio, pool, or mountain and knowing you can dominate!

This guide is not meant to be a progression or used in any particular order. The exercises range from beginner to advanced, and can almost all be

modified. Pick out particular movements you like and create your own workouts from mine! The guide is split into 4 color-coated sections: bodyweight, kettlebell, equipment, and Metcon/core. Each workout is labeled as upper, lower, or full body, and has an embedded hyperlink to view the full workout demonstration video. Read the description at the top to get the reps and rounds scheme. Adjust accordingly, but try to stick to this layout. I did not include any warm-ups in this I did not include any warm-ups in this 30 mins, then use a foam roller before I pick up any weights. Listen to your body! Master the movements and experiment with how you feel, then gradually add weight and intensity. If an exercise has 10 reps, that means you should be really

feeling it by rep 7 or 8. Dig deep and embrace the suck - it's so worth it!

GRITnoun Courage, bravery, mettle, backbone, spirit, strength of character, strength of will, moral fiber, steel, fortitude, toughness, hardiness, resolve, resolution, determination, tenacity, perseverance, endurance.

Contents:

1 - 9 BODYWEIGHTONLY 10-18

19-27 BARBELL,KETTLEBELLS, DUMBBELLSREQUIRED

28-36 CORE&METCON (metabolicconditioning) "EVERYONE WANTS TO LIVE ON TOP OF THE MOUNTAIN BUT ALL THE HAPPINESS AND GROWTH OCCURS WHEN YOU'RE CLIMBING IT." - ANDY ROONEY

FULL BODY

Complete 4 rounds of the following. Rest 1 min between each round. No rest between each exercise.

1) Pike press inchworm - 10 reps 2) Lateral lunge > knee to elbow - 10 reps each side 3) Lying tricep pushups - 10 reps each side 4) Jumping lunges > squat - 10 reps total 5) Alternating knee to elbow pushups - 10 reps total Complete 3 rounds of the following circuit. Round 1: 50 sec work, 10 sec rest. Round 2: 45 sec work, 15 sec rest. Round 3: 40 sec work, 20 sec rest. Rest 1 min between each round.

1) Scorpion pushups 2) Tuck jumps

FULL BODY

3) 4-way knee to elbow plank 4) V-up > tuck 5) Bear stance bird dogs

Complete 1 round of the following, 100 reps eachFULL

total of 500 reps. Minimal rest between each exercise.

1) Air squats 2) Shoulder taps 3) Crab toe touches 4) Fwd/back lunges 5) High plank > squat

BODY exercise, for a

FULL BODY Find a wall and complete 3 rounds of the following circuit. 45 sec work, 15 sec rest. Rest 1 min between each round. Equipment:

1) Pushup > wall walksturdy wall 2) 4 bear stance shoulder taps > 2 donkey kicks 3) Handstand hold 4) Decline shoulder taps 5) Alternating wall support holds 6) Wall sit w/ knee raises Complete 3 rounds of the following circuit. 45 sec work, 15 sec rest. Rest 1 min between each round.

UPPER BODY

Equipment:

Decline 1) 2) 3) 4) 5)

pushupsbench or chair

Decline shoulder taps Dips w/ raised leg [switch every 2 reps] Decline commandos Alternating arm raises

FULL BODY Complete 3 rounds of the following circuit. Rest 1 min between each round.

1) Pike press - 12 reps Equipment: bench

2) Bench adduction > knee to elbow twist - 12 reps each side 3) Assisted shrimp squats - 12 reps each side 4) 8 mountain climbers > pushup > bench jump - 8 reps total 5) Decline shoulder taps - 40 reps total 6) Leg kicks [switch every 5 reps] - 20 reps total 7) Deficit reverse crunch leg lifts - 20 reps15

LOWER BODY Complete 3 rounds of the following circuit. 45 sec work, 15 sec rest. Rest 1 min between each round.

1) Explosive split squats [switch sides halfway]Equipment: 2) Decline knee to elbowbench or chair

3) Explosive bench squats 4) Toe taps 5) Lateral step overs 6) Step up > high knee > back lunge [switch sides halfway] 7) Single leg squat [switch sides halfway] Complete 3 rounds of the following circuit. Round 1: 50 sec work, 10 sec rest. Round 2: 45 sec work, 15 sec rest. Round 3: 40 sec work, 20 sec rest. Rest 1 min

UPPER BODY between each round.

Diamond pushups Single arm plank [switch halfway]

Superman lat row Forearm pushups Wide pushups 1) 2) 3) 4) 5)

1) 2) 3) 4) 5)

FULL BODY Complete 4 rounds of the following circuit, 10 reps each side, or 20 reps total. Rest 1 min between each round.

Release pushups Pistol squats Mountain climber toe taps Explosive single leg RDL > lunge Lying tricep pushups

Complete 4 rounds, 20 reps total for each exercise.

FULL BODY Rest 1 min between each round. Minimal rest between

each exercise. Equipment: 1 kettlebell

1) Kneeling high pull 2) KB drags 3) Romanian deadlifts (RDL) 4) Standing rows 5) Alternating arm swings 6) Single leg RDL 7) Leg lifts Complete 4 rounds of the following. Rest 1 min between each round. Minimal rest between each exercise.

UPPER BODY

Equipment:

1) Standing open rows - 12 reps each side 1 kettlebell 2) Single arm push press - 12 reps each side 3) High pulls - 15 reps 4) Grip switch - 40 reps total 5) Skull crushers - 15 reps

UPPER BODY 1) Alternating KB pushup 2) L-sit strict press 3) High plank open rows 4) Alternating KB snatches 5) Kneeling front raises 6) Center grip pushups Complete 3-4 rounds of the following, 10 reps each side or total per exercise. Minimal rest between each exercise. Equipment: 1 kettlebell

FULL BODY Complete 4 rounds of the following. Rest 1 min between each round. Minimal rest between each exercise. Equipment:

1) Alternating overhead back lunges - 20 reps total1 kettlebell 2) KB clusters - 12 reps 3) Turkish getups - 3 reps each side 4) Russian KB swings - 24 reps 5) Single leg RDL rows - 12 reps each side 6) Russian twists - 48 reps Complete 3 rounds of the following. 50 sec work, 10 sec rest for each exercise. Rest 1 min between each round.

LOWER BODY

Equipment:

1) Goblet squats1 kettle bell 2) Sumo deadlifts 3) Around the world lunges [switch arms halfway] 4) Lunge > kneel 5) Goblet jumping squats

Complete 3-4 rounds of the following. Rest 1

FULL BODY min between each round. Minimal rest between each exercise.

1) Alternating toe-up RDL - 20 reps totalEquipment: 2) Renegade rows - 10 reps total2 kettlebells 3) Lateral dips - 30 reps total 4) Single leg, double arm row - 10 reps each side 5) 2 deadlifts > high plank - 10 reps total 6) Kneeling push press - 20 reps

FULL BODY 1) 2 KB pushups > 2 swings 2) KB side drags Complete 3 rounds of the following. 50 sec work, 10 sec rest for each exercise. Rest 1 min between each round. Equipment: 1 kettlebell

3) Single leg RDL > row [switch halfway] 4) 4 knee to elbow > 2 deadlifts 5) Goblet squat > extension 6) Overhead fwd/back lunges [switch halfway] Complete 3-4 rounds of the following. 1 min rest after each round. Minimal rest between each exercise.

LOWER BODY

Equipment:

1) Overhead KB squats - 12 reps each side1 kettlebell 2) KB squat cleans - 12 reps total 3) Clamp raises - 15 reps each side 4) Goblet 4-way leg taps - 10 reps total 5) Shrimp squats - 10 reps each side

Complete 3-4 rounds of the following. Rest 1FULL BODY min between each round. Minimal rest between each exercise.

1) Curtsy lunge > high knee - 10 reps each sideEquipment: 2) Kneeling KB clean > press- 20 reps total1 kettlebell 3) KB pushup > shoulder tap - 10 reps each side 4) Bicep curl squat - 15 reps 5) Alternating arm lateral lunges - 20 reps total 6) Hollow body tricep pulls - 15 reps

UPPER BODY 1) Barbell rows - 10 reps 2) Power cleans - 10 reps 3) Strict press - 10 reps Complete 3 rounds of each circuit before moving on to next. Do not put barbell down between each exercise. Rest 1 min between each round and each circuit. Equipment: barbell 2 dumbbells

1) Bicep curl > press - 10 reps 2) Shoulder shrugs - 15 reps 1) Hammer curl > press - 20 reps 2) Pushup > child's pose - 12 reps Complete 3 rounds of each circuit before moving on to next. Do not put weights down between each exercise. Rest 1 min between each round and each circuit.

1) DB curtsy lunges - 20 reps total 2) DB squats - 10 reps LOWER BODY

Equipment: 2 dumbbells bench or chair

1) Split squats - 10 reps each leg 2) Step ups w/ high knee- 20 reps total 3) DB squat jumps - 15 reps 1) Back lunge > kneel - 10 reps total 2) DB hamstring curls - 30 reps

FULL BODY Complete as many rounds as possible (AMRAP) in 6 minutes of the following coupled exercises. 1 min rest

between each.

1) Seated straddle strict press- 10 reps 2) Ab roller > 2 deadlifts - 5 reps Equipment: barbell bench or chair

1) Lateral leg hip thrust - 10 reps each side 2) High plank roll out > 2 rows5 reps 1) Barbell hip thrusters - 15 reps 2) Knee to elbow pushups > 2 plank toe taps - 6 reps total 22

LOWER BODY Complete 3 sets of the following exercises. Finish all 3 sets of each exercise before moving on to next.

1) Double pause RDLs - 10 reps 2) Curtsy lunges - 20 reps total 3) Lateral Lunges - 10 reps total 4) Single leg RDLs - 10 reps each side 5) 2 back lunges > narrow back squat - 10 reps each Equipment: barbell Complete 4 sets of the following coupled exercises. Finish all 4 sets before moving

UPPER BODY

on to next couple.

1) Bridge floor bench- 12 reps 2) Wall walks - 4 reps 1) Seated straddle strict press - 10 reps 2) Plank tricep kickback - 10 reps

each side

Equipment: barbell sturdy wall 2 dumbbells

1) Renegade rows - 10 reps total 2) 6-way raise - 8 reps total

LOWER BODY

Complete 3 rounds of the following. Rest 1 min between each round. Minimal rest between each exercise.

1) RDLs [3 sec down, explosive up] - 10 reps 2) Shrimp squats - 10 reps each side 3) Heels-up RDLs - 10 reps 4) Overhead KB squats - 10 reps each side 5) Heels-up goblet squats - 15 reps 6) 2 pushups > 2 knee to elbow - 10 reps total Equipment: barbell 1 kettlebell

LOWER BODY Complete 3-4 rounds of the following. Rest 1 min between each round. Minimal rest between each exercise.

1) Stationary front rack lunges - 10 reps each side 2) Tiptoe goblet lunges - 20 reps total 3) Kang squats - 10 reps

4) Barbell split squats - 10 reps each side 5) Jumping sumo goblet squat - 15 reps Equipment: barbell 1 kettlebell bench or chair Complete as many rounds as possible (AMRAP) in 6 minutes of the following coupled exercises. 1 min rest between each.

1) Kneeling overhead press- 12 reps 2) Forearm pushups - 10 reps

UPPER BODY

Equipment: barbell 1 kettlebell

1) Weighted pushups - 10 reps 2) Hollow body center press - 15 reps 1) L-sit skull crushers - 15 reps 2) Commandos - 20 reps

FULL BODY Complete 3-4 rounds of the following. Rest 1 min between each round. Minimal rest between

each exercise.

1) Toe-up barbell RDLs -10 reps each side 2) KB curtsy skaters - 10 reps each side 3) Alternating strict KB clean > strict press - 20 reps total 4) Deadlift > row - 10 reps total 5) Half getups - 10 reps each side Equipment: barbell 1 kettlebell

METCON Complete this 25 min AMRAP. Equipment:

1) 3 deadlifts > 3 power cleans > 3 push press (x2) barbell 2) Barbell burpees (jump laterally) - 8 reps 3) Alternating hollow body toe taps - 10 reps Complete as many rounds as possible (AMRAP) in 8 minutes of the following coupled exercises. 1 min rest between each.

1) Devil press- 10 reps 2) Jumping lunges - 20 reps

METCON

Equipment: 1 kettlebell 2 dumbbells

1) Side-hop burpees - 10 reps 2) Alternating pistol squats - 5 reps each side 1) Kettlebell swings - 20 reps 2) Plank walkouts - 10 reps

1) Deadlifts

Complete this 20 min AMRAP.METCON

- 10 reps Equipment: barbell

2) Ground to overhead w/ plate - 20 reps 3) 4 mountain climbers > burpee -

10 reps

METCON Complete this 25 min AMRAP. 1) Alternating KB snatches - 20 reps total 2) Flutter kicks - 50 reps 3) Goblet jumping lunges - 20 reps total 4) Explosive pushups - 10 reps Equipment: 1 kettlebell Complete as many rounds as possible (AMRAP) in 10 minutes of the following circuits. 2 min rest between each.

METCON

1) Dumbbell thrusters - 20 reps 2) High plank > row - 10 reps 3) Plank toe taps - 10 reps total

Equipment: 2 dumbbells

1) Alternating seated straddle snatches - 20 reps total 2) Man-makers - 8 reps 3) Overhead situp - 10 reps

CORE

Complete 4 rounds of the following. Rest 1 min between each round. No rest between each exercise.

1) Side plank knee to elbow (top leg) - 10 reps each side 2) Side plank knee to elbow (bottom leg)- 10 reps each side 3) Side plank pendulum - 20 reps each side 4) Plank walk-outs - 10 reps 5) Knee to elbow holds - 20 reps total

CORE Complete 4 rounds of the following. Rest 1 min between each round. No rest between each exercise.

1) Plank DB twists - 10 reps each side 2) Boat pose w/ press up & out - 40 reps 3) Overhead boat pose toe taps - 20 reps total 4) Seated knee to elbow twists w/ DB - 20 reps total Equipment: 1 dumbbell Complete 3 rounds of the following circuit. Round 1: 50 sec

work, 10 sec rest. Round 2: 45 sec work, 15 sec rest. Round CORE3: 40 sec work, 20 sec rest. Rest 1 min between each round.

1) Plank to pike 2) Side hops 3) Airplane pushups 4) Alternating leg taps 5) Leg raises (switch every 3) 6) Knee across > elbow

Complete 3 rounds of the following. 50 sec

CORE work, 10 sec rest for each exercise. Rest 1 min

between each round.

1) Plank toe taps 2) Bear stance shoulder taps 3) Hip dips 4) 2 single leg > center wide-leg V-ups 5) Inchworm walk-outs

EMBRACE THE PROCESS.