The Only Five Exercises You Need

[@geo525252]

At 71 here's my program. 2 days a week resistance training with weights. 2 days a week bodyweight training doing pullups, dips, air squats and then 30 minutes shadow boxing or heavy bag. Stay fit, age is not the barrier. Attitude is. Overcome it. Semper Fi.

[@GmanGSW]

Great job, keep it up! I'm proud of guys, or gals, like you and hope to be doing the same within 20yrs! Honestly, my Dad, at 85 (still working out), keeps me going, as well...

[@markwhite6782]

At 61 here's mine but first hear my story. 5'6" tall 191 pounds on 7 medications, 4 prescription for high blood pressure, asthma, triglycerides, arthritis and severe acid indigestion daily. I was informed my job of 35 years of "outstanding" performance evaluations was firing me for my refusal to take an experimental flu shot. Filed religious and medical exemptions for 8 months to no avail until they dropped the mandate. August 5, 2021 was the day hate took over my body. Hate because of what they were doing to me, hate because I was singled out (with 2 other employees) as unvaccinated therefore I was banned from driving official vehicles and made to wear a mask full time while others roamed freely. I was a leper. I decided to show those SOB's what good health looked like so I changed my diet, dropped all sugar and started exercising and lifting weights. I lost 52 pounds, off all medications and transformed from the Pillsbury Doughboy to a Greek God and never felt better. Understand I'm short, bald and I'm ugly so no man would want to be me and certainly no woman. I'm now at 2 years 3 months and have only missed 2 workout days since. I wear my body armor when exercising because it adds 21 pounds to me and do all of my pushups and setups wearing it. My workouts are 1 & 1/2 hours long every other day. I don't need to tell you how good you feel after a workout. I put the Airpods in my ears listen to Tool or some other heavy rock music and go to my daughters old bedroom that I converted into my exercise room. Like you age is no barrier.

[@TwoTardTop]

keep it up and so will I sir!

[@sgtspaulding9461]

@@markwhite6782 Excellent job and great workout. Might want to go old school and use some speakers for music, AirPods are literally microwaving your brain.

[@markwhite6782]

Great, never heard of that. I'll look into it thanks.@@sgtspaulding9461

[@JDTBF]

1.) pull ups 2.) push-ups 3.) sit ups 4.) burpees 5.) squats ( weighted ) Recovery ( nutrition + stretching )

[@engine5]

preciate you

[@18peavey]

high school teacher would not like---its Appreciate@@engine5

[@k14michael]

No running?

[@JustChill-zd4ib]

Walk to bathroom and back 😁👍

[@eliasbarber8459]

If you put weights in a back pack (sand in ziplock bags?) you can save a lot and help challenge those tendons

[@RobnPhx1]

And if you're older or just way out of shape, start off by walking a half-mile until you build up to these. Baby steps!

[@nickjohnson6368]

Exactly I recommend overweight people swim until they can start running

[@johnrourke2358]

@robnphx1 your "name" Looks extremely familiar. Think we corresponded back when I owned ModernSurvivalOnline.

[@ADE1000SON]

Very well said, Sir!!

[@tom_olofsson]

Nothing sets you back like an injury. Slow and steady till you get your base of fitness.

[@djjinerson]

For sure, heck even if your in shape a nice long walk is great for the mind and soul especially if your in nature

[@charlo8664]

As a Retired Former Marine I agree 100% with these basic exercises. All you really need. And the demonstration of how to do these exercises properly is spot on.

[@dosiervenecia3230]

How many sets i need do per exercises sr?

[@lindsey607]

Do every set to failure Boss.

[@AdrianTregoning]

To anyone struggling with pushups or pullups pay attention: For pullups, do the eccentric part of the exercise. Get yourself up on a box with your chin above the bar, then unweight your feet and slowly lower yourself over a period of say 5 seconds. Then push yourself up with your feet only, and repeat. You'll get strong very quickly. Same with pushups. Slowly lower yourself over a period of 5 seconds then completely on the ground use your knees to get yourself into the plank position and repeat. Next step for pushups would be on your knees, followed by the real deal. You've got this!

[@stephengray3401]

superb recommendations. And, yes this format does work.

[@theloudprofessional]

Good stuff thanks !

[@DirtyHarry4948]

Cheat codes 👍🏼💪🏽🤙🏽

[@neverforgettr2276]

Super good info. Thanks brother.

[@mordekaipalms]

Thanks! 🎉

[@t-roy1605]

There might be some people watching that may think because he's not majorly jacked that he's not a fucking absolute unit. This man is a freak of nature and at the same time a great human.

[@i_amChrisJxmes]

Me thinking that. lol. I’ve never heard of this person though so I have no prior knowledge of him.

[@pfzht]

The stacks of meat are gym princesses, dependent on ideal conditions at all times, with inferior stamina anyway.

[@user-gn1yg5pn4u]

I believe it!

[@kevingardner1658]

you forgot what a good person he also is

[@onceinanalbatross]

1) Pull-ups -- most important; hugely relevant to survival; hits a lot of major muscle groups. Frequency -- at least 30 pull-ups, 3 times, per week (3x is a minimum, or not a lot of improvement will be observed). Chin needs to go over the bar for the pull-up to count. Dead Hang helps build more strength (yes, it is harder). 2) Push-up -- functional movement; related to survival; hits a lot of major muscle groups. Frequency -- every single day; minimum of 50 per day; it is very easy to lose the gains that you make with these. Switch up the push-up variations as much as possible (throughout the day and workout). 3) Sit-up -- core strength is hugely important; need something to specifically target your core. Frequency -- same as pull-ups, about 3x per week; do more sit-ups per session than the other exercises that you do (b/c they are easier to do). (Arms crossed on your chest, and tap your elbows on your knees when you come up). 4) Burpee -- increases in heart rate and breathing; full-body exercise. Frequency -- minimum of once a week, and 100 burpees per week; you can also split this up into 2 sets of 50 reps. 5) Squat -- legs/lower body focus; recommends using weight (dumbbell/kettlebell/etc.) with it. Frequency -- 3 times per week, 30-50 reps per session (split up into sets if necessary). Make sure to switch up the form of the squat and all others mentioned to ensure that your body does not get too used to one form of the exercise. *Cardio -- run, biking, etc. (not mentioned as part of the list, but brought up at least twice over the course of the video). **Make sure to consume protein within an hour of your workout to ensure that muscles have something to rebuild with. This will maximize your gains and the benefits of the exercises just discussed.

[@ahumanbeing6875]

Tipping my fedora to you, kind sir.

[@JustChill-zd4ib]

Typing on keyboard counts? Cuz that's all I am getting feeling pretty good 😏

[@johneleasar9878]

Just did 100 burpees today. Yesterday 30 pull-ups because of this video. Stay strong!

[@harryv6752]

I totally agree. Functional strength. Functional fitness. Keep it simple. Get creative. And move. And lift. And pull. Much respect! 🤘🇺🇲🤘

[@MegaGuapo97]

I'm 56, way out of shape and did this for the first time today. Didn't even attempt the burpees and cannot execute a full sit-up without restraining my legs. Love the simplicity and I felt like I had a great workout. Thank you Chadd.

[@SuperMel42]

From an exercise point of view (and according to PT and OTs I've worked with), you don't need to do a full sit-up to get the core building benefit. And actually a full sit-up can be hard on your back, especially the lower back. If you lift enough to get both shoulders off the floor (or surface you are laying on) it's much less likely to strain your back, and will give you the same benefits.

[@forestjuice88]

Do laying down bike pedal with hands behind your head and then elbow to each opposite knee as you pretend pedal. Keep focusing on your lower spine pushing to ground flat. This way you don’t hurt your lower back. I had lower back injury and doing regular sit-ups was a definite no go. I now have few different ways to do that don’t compress my lower spine or lower disc. This one in the video is really bad for lower back.

[@mamasharita1288]

I hate burpees!! So it's the one excersise I do alot. Great video. Thank you so much💪💯

[@bwnco]

LoL i know the worst! 😂😂😂

[@grannygunlife]

I'm 71 and I work out everyday! I do at least an hour of aerobics with an average of 135 -145 heartbeat and I get upwards of 165 - 170 with my HIIT programs. I also do strength training at least 2 days a week because keeping muscle at my age is so important. I also run on the woods trails. I try to do that a couple days a week, weather (and hunting season) permitting and I do at least 4-5 miles. Sometimes I'll run 13 minute miles and sometimes I'll slow it down to 17 or 18 and go longer - maybe 6-8 miles. I have osteoarthritis and have had both knees and 1 hip replaced so it's important for me to keep moving all the time -otherwise I'm stiff...

[@ttommyunger]

Very good. Dad was career AF and received an ultimatum from his unit C.O. "Lose weight or lose your commission. He did the Canadian AF 5BX program religiously. Got the weight off and retired Full Bird Colonel. His advice: do SOME physical activity EVERY DAY. He's long gone, I'm in my 80's and the one hard lesson I have to live with: it's EVERY DAY now for sure. My body desperately wants to deteriorate and will, if I take a day or two off. I do some at the gym, some at home, but something every day.

[@SigmaMaleZ28.310]

1. Pull up 2. Burpees 3. Push ups 4. Squat 5. Lunges Run! Dumbbells and kettlebells...

[@stevenbradley6572]

If you don't have time to watch a 16 minute video, you don't have time to do these 5 workouts.

[@johnpoole8321]

2 was push ups 3 sit ups 4 burpee 5 squat.For saving time do the burpees as you do the push up seeing you only watched number 1 or a bad attention span. As for us with back issues we won't be using weight to do squats if at all.

[@hdhdhejei3346]

Running makes you lose weight

[@en.copedawg2321]

don't forget the Doorbell but never Tinkerbell! I forgot to add to the Squats...the DiddlySquats can be done all day by anyone at anytime, anywhere!

[@Whats-It-To-Ya]

​@@johnpoole8321all back issues are because of a weak core so strengthen your abs

[@damariongentry9423]

Changing things for the better starts with you changing yourself mentally and physically. People laugh at me when I tell them that it's the path to growing liberty. Thanks for making the video.

[@sir5it777]

Burpees grow Liberty!!

[@johngoldsworthy7135]

100% real change begins with oneself.

[@brianwilke592]

At 62 the doc diagnosed me with diabetes as I had two consecutive A1C’s of over 7. He was going to just prescribe me the Metformin, but then asked me what my exercise routine was. I told him 30 minutes twice a week and walking 9 holes of golf once a week. He said that was not working, and recommended walking 10,000 steps a day. He would forgo the prescription if in 3 months I could get my A1C down. It worked. I also changed my diet but not hugely; basically no more high surgery foods, less carbs, more fiber. I’ve been on that program for almost 4 years, lost over 50 pounds, and eventually got back to doing pushups, sit-ups, weighted leg excercises, and a modified pull-up. I put two by large hooks on the inside frame of my closet about 3/4 way up, and then put a pull up bar there. I do 35 of those 5 days a week. Since I had a knee replacement Running and squats are out, but this modified pull up seems to help quite a bit with the thighs too, although most of the burn is still in the biceps and forearm. Doing that I am also slowly getting to where I can do regular pull ups too, but not even close to 35. I can fit into the Army uniform I wore 35 years ago… check out my latest video!

[@tr4022]

Great work. T2D here too. Got my A1c down to 5.9, but then fell off the healthy eating wagon. Tryin’ to get my groove back.

[@sh-bs6uj]

Lol

[@johnhubbard6262]

That is awesome man, got the same advice from my Dietician who told me she would not follow the Doc's advice. I believe your Doc is 100 percent correct on the walking, the food is common sense, but the walking is magic.

[@NoPcBsNews]

I’m almost 63 and have been working out religiously since the 7th grade. There was only maybe, 1 or 2 years in my 20’s that I didn’t. However I started noticing my health deteriorating so I thought, forget this and began again, never stopping. I tried that push up routine yesterday 12/25/23 and it felt amazing! I haven’t done pushups in many years because it has been less stress on my back doing just bench presses! Chadd, your suggestion of doing 5 push ups, rest 1 minute then do 5 more push ups, for a total of 10 sets will be added to my workout routine! Thank you! God Bless!

[@skipperhawk2438]

Damn good experienced training. Former 82nd ABN Sapper, now in my 50s with joint pain, I do resistance bands in my public safety career but try to ex the same muscle groups that you demonstrated.... the key beyond all else is consistency. There is no "diet" or gym that leads to a full, healthy life. It's all on you!

[@TingTingalingy]

The strongest I ever felt was when I did body weight exercises. I can't explain though I was stronger than what I lifted weights.

[@pfzht]

Stabilizer muscles getting used

[@BrolyRajang]

1)surfing 🌊 heavy waves. 2) running 3) Pullups/ push-ups /dips /Variation Burpees 4)boxing 5)rest meditation

[@rustloversgarage]

Most helpful! I am working my way back after 25 years of nonsense. Tou sir are an inspiration!!!

[@BoulderCreek77]

Thanks my man, I’ve always enjoyed the simplicity of body weight exercises. Great video! Have a Blessed day everyone.

[@DA-lp4rh]

One of my toughest workouts is bodyweight - called "500" - must finish each exercise before moving onto the next - track your progress by time to complete: #1. 100 each of Pulls Ups (usually sets); #2 100 dips; #3 100 sit ups and/or mix with hanging knee lifts; #4 Pushups - (ok to vary incline, decline, flat); #5 body weight squats

[@bdranger1]

Thanks Sir I needed this. I’m retired military, been out 6 months and I gotta get after it. I watched your video, worked out in my garage with your handful of exercises.

[@KingdomFTX]

Nicely done! That’s all you need. Keep it simple and keep it going. 😎✌️

[@madhusudan]

Great info for lean times. Save your gym money and get outside. The best workout is whatever you do consistently.

[@RobertLinthicum]

Body weight exercises are very effective, and free.

[@alcalu]

That's the key!

[@ocnlltgic]

The foot is one of the most complex parts of the body. It consists of 28 bones connected by many joints, muscles, tendons, and ligaments. The foot is prone to many types of injuries. Foot pain and problems can cause pain and inflammation, limiting movement... and it can immobilize you...keep your feet safe.

[@johnh.2340]

Absolutely. Feet and ankles.

[@danielgriffin1660]

Broke and injured my toe a month ago, messed me up ! Still trying to work through it , I’m in construction work too so still had to work lol . Be glad when this injury is behind me

[@garypaterson2794]

Thanks bro, pushing 70 years now, two back surgeries, but resolved to get back into the fitness I'll need to answer the coming challenges. I thank God and Jesus for your being in my corner. Lived in Oregon, plains in Midwest and now on my Hill in the Ozarks. God bless us again in this Nation until Heaven comes forth 🎅🤠🙏

[@obeselord9501]

Amen forever and ever. Jesus is Lord! Awesome to hear this.

[@fleatactical7390]

Great stuff! I'll start these... tomorrow. LOL To all those of you out there who were perhaps never active in sports or weight training, the biggest key is pushing yourself just beyond (muscle) exhaustion. Numbers are great to shoot for, but numbers are a personal thing. Your goal is to increase your numbers over time, and do so honestly - push yourself, but also... don't hurt yourself. Be smart, train hard, get stronger.

[@tha1sorrow]

My current workout-routine (every other day like 2-3 times per week): starts of with - 10 min Cardio - 3 x 4 Weighted Pull ups with a total weight of 250 lbs (220 bodyweight + extra 30 lbs) - 3 x 10 weighted push ups with an 45 lbs weighted vest - 3 x 10 bodyweight dips - 3 x 10 decline push ups on rotatable push up bars - 3 x 15 hammer curls + 3 x 4 rubberband assisted pull ups - 3 x 15 hyperextensions - 3 x 15 weighted leg raise or 3 x 6-15 weighted sit-ups - 3 x 15 weighted vest goblet squats took me arround 1.5-2h

[@brandonm3375]

Bodyweight calisthenics are severely UNDERRATED! Another great video man. All the cool tools and tactical shit is worthless if you can't move, fight, and keep going.

[@aaronb2779]

I wouldn’t call them underrated, pretty outdated approach in my opinion.

[@Moccsnosocks]

@@aaronb2779 What are you doing? Space acrobatics?

[@kevinerbe6297]

I am 60. I have been a runner for over 30 years. I have been working out for well over 30 years. My current workouts include 6-10 mile runs three to four times per week, weights, pull-ups, push-ups, heavy bag, mountain biking, kick boxing, hundreds of ab crunches

[@JustChill-zd4ib]

Damn that's a lot. I feel for ya.

[@Pompomgrenade]

Being in my 50s I'm finding your regiment.. challenging. I love the outline because it gives me new old ways to start over 😓

[@RobertLinthicum]

Walking is great for people who find this challenging. Covering distance does wonders, at any pace.

[@I.P.Freely-xn9vf]

Sitting in a recliner as I recover from cervical fusion surgery on a gray cold day, day dreaming about being able to move my body again. I got invited by a buddy to go turkey hunting next season and have been nerding out on guns (something this suburban socal kid never learned). Anyway, I've been appreciating the mindset and the info on your channel. Respect and gratitude from Spokane.

[@jackfabulous758]

Man I appreciate your videos and the knowledge provided. 🤜🏼💥🤛🏼

[@rob947534]

Can Chili 🌶️ do some pullups and drop 2 count of XL shirts I ordered in the mail? Your large is too small. I love the shirts but I am not a little boy.

[@gstickley4652]

Love it. After talking with physicians that care for my elderly relatives, I'd add the deadlift in there. I deadlift with kettlebells. Also a personal trainer taught me to come 80% up on deadlifts (when using KB's), not all the way into a resting position. It definitely makes the deadlift a little more challenging, for me.

[@DHPowerTraining]

The hip hinge movement pattern is greatly underutilized by many in the tactical athlete setting because they're afraid of hurting their back. That's why it's important to understand concepts like bracing and proper stability about the ankle and hip.

[@MinistryofFreedomShow]

Love Chadd's content! A solid Christ-following patriot with a heart to help others optimize their lives! We at the @ministryoffreedomshow greatly appreciate all you do!

[@QueenOfTheGreen27]

This makes a work out so much more simple to plan.

[@nathanielkrause8121]

32 BMI first day working out today. This video is very encouraging, I don't like the other exercise videos on KZbin. Your advice seems very practical and achievable. Gives me confidence to go out tomorrow and try again.

[@Amar1338]

#1 exercise for fitness; Stay away from refined sugar .

[@GmanGSW]

Agreed, with a fitness regimen as well! As far as foods, in general, go, the less processed, the better; which our government leaves out left and right!

[@mrwdpkr5851]

Sugar = pain once you hit 50

[@bryanst.martin7134]

@@mrwdpkr5851equals pain in everyone. It's an inflammatory.

[@pfzht]

Seed oils and high oxalate foods have to go too. Add milk, avocado, coconut oil and kerrigold butter for superior fats. Building a machine.

[@sablefisher]

And any bread /grain products. Even liquid grain....

[@kevinlawler3252]

I tend to agree with you Chad on almost everything.. this is no different.. these have been my own major line up for fitness. I have always been a manual labor guy for the most part, in a leadership role, I have worked out and done lots of manual labor work.. I have gained and lost 100 lbs 4 different occasions in my life.. ranging from 150- 250 lbs .. I’ve kept weight off for about 5 years in each occasion.. I was doing 500 push-ups 500 sit ups 100 or so pull ups every day when I was in fighting shape.. I’m 42 now and on the upper end of weight again.. I have a hell of a schedule and a family to keep up with.. I have been getting back into a regimen again.. intend to reach 200lbs again. I was always strong at 200 lbs. I’ve prepared for many years I just got to get myself back into the proper physical condition again.. even being overweight I am still strong as hell and out work guys who are in much better shape weight wise.. I just know that ideally and realistically I know what it’s like to be in great shape and you cannot do what needs to be done being so overweight.. I’m on it.

[@k14michael]

500/500/100 everyday? Are you a freaking Spartan?!

[@mannyvasquez3733]

The most realistic exercise regiment for the average man. Thank you for keeping it simple.

[@paulopinto390]

Completely agree with you on these top five exercises. I actually do a mix of all these exercises in my workout routines. I’ve been doing more pull-ups and I can definitely see and feel the benefits of it.

[@kroooassant9899]

Walking is the king of exercise. This is what our body was designed for. Push ups, burpees, squats, lunges etc are just secondary exercices to walking. The biggest muscles you have in your body from legs to back are made to allow you to walk standing up and accessorily they can be used to do other tasks. Walking is underrated and it's free.

[@jonmueller2117]

I would recommend a short warm up. Gentle stretches before and after. Great video.

[@AntiFederalist58]

With both biceps torn, the first while on active duty, pullups are a no go for me. Free weights with low weight and high reps are in my program. I got six screws in my back and a total knee replacement courtesy of Uncle Sugar. I turn 65 next month and still walk 3 miles every other day.

[@southholland6277]

The machine pull-ups where you put your knees on the pad give you a lot of control. I too have the torn bicep

[@dlalderson1]

Hey Brother, I love your show. Dont hate me for this post. Whenever you do pullups, ESPECIALLY using a building structure. IT IS IMPEARITIVE to remove any and all RINGS from your fingers. It is extremely common when people use angled structures. Like a rafter, door way, RINGs can easily catch on the edge of what you're using to pull up on, and when you stop and let go the ring and angles structure actually work together and COMPLETELY SKIN your finger to the bone. Again, this very, very common finger injury. This is called a "DEGLOVING INJYRY" Believe it of not this type of injury is extremely common. I was an Airborne Infantry medic (Panama), a flight medic, and a 1st SOCOM medic. I'm always looking out for my brothers. GREAT SHOW.. SINE PARI

[@winger9229]

That’s really dope and great advice with you being a medic. That’s reaily cool

[@acrtactical9690]

I second this. I had to have my wedding ring cut off in the ER from it snagging on an overhang that I was hanging from. My ring snagged it and it cut into my finger like a banana peel. This was over 25 years ago and I still can’t feel parts of my finger below the cut. It’s rubber rings for me now 😂

[@kevinbenoit7167]

I do a full body stretch everyday also with my workout program.I have found it reduce a lot of my joint pain when I first started working out and makes a big difference for me to get around a lot easier at work. My job involves a lot of lifting. I am a bagger and get the carts from the parking lot in a grocery store. Those bags get heavy after 8-9 hours.

[@MichaelLawrenceMagic]

Do you stretch before or after your workout?

[@Brian_White]

Good stuff… I would only add “dips” as a must have movement

[@ttattx]

Dips are dangerous for shoulders- and theres simply better ways to challenge the shoulder complex.

[@stephen8996]

​@@ttattxno they're not

[@Brian_White]

@@ttattx everything exercise is dangerous if done incorrectly. Dips are a fantastic whole upper body movement.

[@ttattx]

@@Brian_White umm no. Theyre not. Ask me how I know bro

[@Brian_White]

I’m assuming bad technique or trying to do too much weight. But you seem to be convinced they are bad so I’ll just keep doing them and continue getting great results. Opinions vary

[@mikerichardson7767]

Thank you!!!!! After almost 2 weeks of working on these I'm almost able to do a proper push up!!!!

[@ahumanbeing6875]

This is a simple video but I'm going to save it and watch it a lot more.

[@whitetailedboss]

This is great advice! Simple and no money needed just discipline 💪🤠

[@regularnimnule9715]

With weight: squats, deadlift, bench, shoulder press. Without weight: pullups, pressups, burpees. 61 years old and these are all keeping me strong.

[@hydrogreen1111]

Like military basic training with emphasis on basic. Good guide for beginner or advanced for the discriminating physical stressed types. I presently do a combination of these movements including Hindu squats. Did 500 non-stop Hindu squats last year summer. Nearly passed out. I include weight training. At 66 years-old I benched three times 225lbs a couple of weeks ago. I can get in 8-10 pull ups but they are tough. Tears my right shoulder up. Don't know how to avoid that. I also do sprints in bear feet on a grassy field when I can.

[@ZaboombaFOO]

Man, this is what folks (especially those in their late teens and early 20s) need to hear. Exercise success isn't synonymous with some super sexy and hyper unique exercise/workout regiment that is only taught to super secret Navy Seals in Seal Team 19 in an undisclosed underground location on a planet that hasn't been publicly acknowledged by the US government. Surprise, it's the BASICS! This dude is awesome, and we need more folks just like him to come out and talk/teach on "regular" topics in an effort to undo all of the toxic bullshit that has been running rampant on social media for over a decade. For instance, look at his outfit. His emphasis is NOT on his clothes, which is typically the visual focal point of most influencers efforts. His emphasis is on communicating his information clearly and effectively, ensuring everyone can track what he's saying and understand it in a way that is easy to reproduce. I'd take a regular dude who genuinely cares about others over a brand deal with the ability to speak English any day.

[@Graydog-sx6le]

Thanks. I needed this today. I’m trying to get back in shape and can incorporate this into what I’m going to do. I’m going to keep it simple.

[@amexna]

This is one of the best videos on KZbin. Great workout for any human. Thank you.

[@warweaponx6629]

Agree on pull-ups. I’m working on dropping excessive body weight so I can improve my pull-up game.

[@MrKinghuman]

I do a sit up, walk, pull, fridge, beer lift, finger flexion, beer curl. 10 -12 sets

[@run4fun143]

PULL UPS, PUSH UPS, hanging leg raises (different kinds), jackknife, leg raises and situps... these are the only workouts needed to attack everything if your doing different types of pull ups, push ups, core exercises etc

[@johnm5131]

love this guy! Most of the east coast NSW I worked with were all hair-gel, wise-cracks and flip-flops. There is something really down to earth about this channel!

[@RobertLinthicum]

NSW means Not Safe for Work, or?

[@alcalu]

@@RobertLinthicum, seriously - why not just look it up yourself? Why ask KZbin? And NSW has more than one meaning.

[@cornnasty9426]

@@alcaluwhy’s it matter? You took the time to type this bs out instead of just answering the question. Don’t be a prick

[@cornnasty9426]

@@RobertLinthicumNaval Special Warfare

[@user-dw4ci1ut8j]

Like your shows. I am ex military, 74...no right shoulder. Soooo, it's all water work in the pool. 90 minutes a day. I can do everything you describe in the WATER. Carry on and God Bless

[@TreeSawTTV]

Thanks shipmate Navy SEAL for showing us these great basics.! Thank you for serving.!

[@user-is6xz2ly2h]

Good day! Thank you for the great video! I really like these exercises. They are the basis. The essentials that you need. I personally have been doing 50 pull-ups, 3 sets of leg raises hanging on the pull-up bar (30-35 reps for each set) for 7 years. Also I usually add dips (3 sets of 20 reps) around two times a week. Sometimes I run 3 km. This routine serves me really well. I don`t need any other exercises. I feel strength, agility and endurance. What`s more they are all natural, so thel help me to be healthy.

[@Renaldo135]

OLD and FAT but finding my inner MARINE as a combat veteran and former Patrol City and County Cop. Lost 100 pounds after two heart attacks in 2021 went from 344 to 244 lbs . Now I'm maintaining a fit approximately 272lbs . My work-out three times a week. Cardio machines for combined 34 minutes varies from Stairmaster to two different types of Ellipticals THEN HIIT workout with STRENGTH combined as well. i have 3 different walking routes in my Neighborhood for walks with the dog rated from hard to harder to hardest both in distance and in hills having to navigate. I will walk those routes on the non-gym days and sometimes both week-end days early with the Rooster AM's on all activity so I don't allow myself not to do the work. Learned that in the Corps and has always stuck with me. KNOCK IT OUT FIRST THING before your mind even works so it gets done and you don't have to think about it at all. Also if I don't feel like going to the Gym, I'll do a litany of HIIT in my mancave which includes Burst Run In place for thirty seconds to Flutter Kicks Planked out Push-ups and Plank holds in Push-up Positions to "Look Goods" which are basic reverse bends and thrust using a chair or tall block or table. I also use the BATTLE ROPES at the gym which are freakin awesome, also for thirty seconds hard and fast as I can. The burst type HIIT training I maintain doing also THREE TIMES A WEEK ONLY. Unfortunately I can not do a bunch of full pushups due to my OPEN HEART SURGERY sensitivity but I do planks instead. ALSO whenever I do the bust hit stuff like running in place hard and fast as i can or flutter kicks I always make sure I'm on a soft thick floor matt or in the soft grass on a hill-side for extra difficulty.

[@adambenwang]

Respect and thanks for your service. These appear good for someone who wants to keep the lean physique of an military operator. But for men looking weigh more than 140 pounds and to gain muscle mass and strength, will need more than bodyweight exercises. At the very least, a set of adjustable dumbbells that go up to 50lbs each and an inexpensive flat/incline/decline adjustable bench. With dumbells, can do bench press, overhead press, bent rows, dumbells squats and dumbell deadlifts. Add pullups to that. Can do an upper lower split, M W F upper, T Thu Sat lower. Volumize with a week of 3 sets each, then a week of 4 sets each, then a week of 5 sets each, then a week of 6 sets each. Then deload and start over with more weight. If not obese, eat a mild caloric surplus, get enough protein, sleep more. Will gain more strength and more muscle than just calisthenics. Conditioning is a separate topic, but focus on hard short sprints and echo bike / assault bike rather than large amounts of long distance steady state which tend to be catabolic and break down muscle.

[@philipsutton2316]

This is great advice dude. I've been always thin (73 kilo), and all of these natural calisthenic exercises bring on great tone, but as you say, do not make you maximumly strong or increase muscle mass. I do the 3 to 5 programme. Three to five reps of three to five sets, with 3 minutes rest between sets. Obviously, with this small amount of repetitions, the weight or resistance is very high. For my pushups, I put a pack on my back, with 26 kilo on board (sorry, I'm in Australia and we don't use pounds). I can only do 5 reps, I have a 3 minute break then do 3 more sets. For pull ups, I put a pack on my back with 7 or 8 kilo, and do four sets of 5. I have other exercises in my routine. I love this, because I'm pushing very hard with these high weights. I've put on a few kilo of muscle mass, I look cut like a rattle snake, and feel great. I've also got a lot stronger. That is why the dude doing the vid is probably very fit, but he doesn't look 'jacked'.

[@stupac1313]

I used to be a big believer in this, I would do hundreds and hundreds of push-ups and pull ups a week, and it led to a lot of chronic pain and injuries. The same way running 25-50 miles a week is hard on your joints. Switch things up as much as possible guys.

[@i_would_but_i_wont]

I agree about the strength training, but not the running. If running is beating you up then you don't have a good maintenance routine. But with strength work you can keep your reps relatively high, without the tendonitis, by periodizing high rep cycles with heavy strength cycles.

[@edhill8341]

For those who are not exercising, I encourage you to start where you are, use what you have and do whatever you can. The great changes for me since Nov 2023 are so amazing. I started a CrossFit gym. Old school

[@joalvarez6252]

Awesome video and instructions chief! Keep it 100%.

[@G.I.JeffsWorkbench]

Great list. No special equipment needed. You could use everyday items if you don’t have weights yet (e.g. 1/2 gallon milk jugs filled w/ water, later fill w/ sand). Use it or lose it.

[@Adam-lo1gb]

Chad, really appreciate the videos, your boldness for Christ, and also the recent documentaries. But I gotta know how do you not have, or avoid runners knee. Very tough battle for me. Any advice??? Thanks man

[@tr4022]

Yeah, running kills my knees. I ruck instead. Feels great.

[@sword-and-shield]

Vertical push pull Horizontal push pull Squatting and Core work of choice 6 for all basic functions

[@ursschroder1278]

„There’s all kinds of freakin' crazy push-ups y’all do“ LOL 😆😆 (at minute 6:28)

[@ricardodiaz6187]

6:22 haha I’m 48 years old. 506/165lbs, low body fat/ moderate muscle. My fitness level rivals that of the average human. 90% of my training is high rep body weight and weighted calisthenics. My go-to movements are: 1. Burpees (single and multi pump) 2. Pull ups 3. Muscle ups 4. Squats 5. Lunges 6. Box step ups/ overs 7. Navy Seals 8. Push ups Twice a week I train compound weight training movements. I confess I don’t target any specific ab movements; my diet and training seems to keep me with decent visible abs. For weighted calisthenics I use a 30lb Goruck plate carrier, a 5.11 20lb Tactec plate carrier and a 30lb slamball. Of all of my calisthenic movements, the single pump burpee rep after rep after rep keeps me in the best conditioning. Thank you for a great video. God Speed sir 🙏🏽🇺🇸.

[@J_LOVES_ME]

Thank you for this great video! I have a professional trainer and you are right in line with what he has me doing. These are all the basic core exercises we do and build around (except I don't do burpees, always ends up making my back hurt).

[@Paddythefriendlykiwi]

I've been boshing out 5 x 3 on gym rings for a while now; pull ups, push ups legs elevated, rows basically the opposite way around, dips followed by a static hold on the rings for 30 seconds. I finish with either a core HIIT or kettle bells. I do some free weights in between but I rarely work out over 30 mins and usually do that a minimum of 3 days a week. I'll cycle to work for cardio 12 miles each was in the summer. Keeps me in pretty good shape at 44.

[@billystone5069]

You inspire me to be a better man,100%. I'm embarrassed that I can't jog or run or I honestly don't even know where to start and im 52 yrs old.very embarassing..cant do a pull up.

[@johnbowden9578]

Just start. Do one set, max reps one a day for a couple weeks and go from there. Walk, then do intervals with jogging then with up to jogging with sprint intervals.

[@MattBerryCustom]

I feel your dilemma. Just start anywhere, you’ve got this 😊👍🏻

[@tr4022]

Yes, what they said. Doing anything is so much better than doing nothing. I’m 63 and still learning, trying out new things. Good luck. You got this.

[@morganask4567]

You are my fitness guru. Speaking of 62 years of experience training gymnastik,track and weightlifting. Now 75 Working out 4 times a week

[@FirstLightAdventures]

Awesome video man! You’re a big inspiration. Watched your cocodona video the day before my first 100 miler. That line you said about it being a privilege to be absolutely obliterated and forcing yourself back into the fight. I repeated that over and over in my head out there and got it done. Can’t wait for the next big challenge. Keep inspiring others my man!

[@heidikeller50]

Kinda over the commercial gym thing today is what brought me here. When I feel like this, alll I need to do is come back to the military workouts, especially special forces style, to get inspiration. No fluff, no fancy gym equipment, no gym culture, just yourself, your own drive, and a goal. 💪 Thank you.

[@farmerwayne1404]

Good stuff! Thank you!! Ive always had a minimum fitness standard. 30 min run 100 sit ups 100 pullups 100 body weight squats 100 push ups And add in 1 leg squats to failure

[@Swearengen1980]

I'm the opposite on running/breaks. I stop cardio for a couple months and it's like I'm starting over. Run for an hour, get injured and be out of commission for 2-3 months, get back to it and 5-10 minutes and I'm done. It does come back fairly quickly, but the first week or two suck. It should be noted that if there are alternatives if you have nagging injuries or issues. I have tendinitis issues since slowly recovering from a torn tendon in the elbow. Been 2 damn years. Combined with the beginnings of arthritis/carpal tunnel, pushups and burpees trigger inflammation quickly. Resistance bands come in handy here.

[@frankmoralesiii6908]

At age 72 I am trying to get back into the basic exercises you mentioned. Hardest for me is pullups

[@RobertLinthicum]

Stay realistic about pullups. Most U.S. teenagers cannot complete a single pullup. Jump up using a stepstool and keep your chin above the bar as long as you can, and lower yourself down gently. These are called "negatives". You will get stronger.

[@johneleasar9878]

Yesterday this video inspired me to do this 30 min-workout: - 30 burpees - 30 pull-ups - 30 push-ups - 30 weighted squats (+9kg) - 30+30 sit-ups Keep pushing!

[@TheTurdballs420]

As someone who has spent a lot of time in prison, I can tell you that Chad’s recommendations are spot on!

[@moynihansamm]

Sure buddy

[@TheTurdballs420]

@@moynihansammis it because I’m white you don’t believe me? Seems a tad racist don’t ya think?

[@PatchWorm_bore_cleaners]

I do most of these exercises, but in the "tabata" time format. Each exercise is 20 seconds max effort, 10 seconds rest. Jump squats, lunges, burpees, pushups. Repeat. Can be the longest 4 minutes of your life if you're doing max effort. Strongly develops both aerobic and anaerobic capacity.

[@ryan_the_red_4907]

Awesome exercise content, really great to see your emphasis on simple/austere methods

[@Duprebywill]

Merci beaucoup from Paris. Thank you for sharing your advise. Jean-Baptiste

[@dudekdudek9095]

Im a pretty big dude 240lbs muscle n some Beer Belly ,,, Workout alot and am strong but definitely need to get my diet n Beer intake in check!!! I do 50 pullups on occasion in as many sets as it takes ,,,1st set maybe 8 - 10reps and then the reps decline each set but I do usually get 5 per set minimum,,,After doing the 50 pullups total my back is on 🔥🔥 the next day!!! Pullups definitely Bad Ass

[@RolandKoller90]

My routine for almost 3 years had been: Lying leg curls (50lb weight) Body weight squats Push ups Pull ups

[@matthewshaffer9427]

It all made sense to me. Use that body, it's an incredible machine..... which most Americans take worse care of than their car. This body is meant to MOVE. I spent three years in a nursing home due to a shooting and it completely changed my perspective. You don't know what you've got til it's gone. Don't take it for granted y'all, all of these exercises he just showed, should be done everyday, just so you know you're alive.

[@chadvannucci]

Great video, solid exercises. The only one I don't like is the situp, it works my hip flexors more than anything, and it's tough on those with sore backs. So many great exercises for the core other than sit up. For example, with the kettlebell, as you are squating, the further you hold it out from your body, you will feel it, if you don't, add more weight. Another great one, 1 arm farmer carry's, just a couple that work great for me. Thanks for the video Chadd!

[@kreamysoaps]

Great advice! I would add “jumping jacks”, because they hit some muscles that we don’t use as much. 💪🏻

[@johnh.2340]

Heck yeah. If one is even feeling a little bit more motivated, one can turn those jumping Jack's in Star Jumpers.

[@stevelee3144]

Great video! If I could add one exercise it would be dips, it’s like the lower body squat.

[@RobertLinthicum]

and fast tempo, uphill runs

[@FarmersBluff]

Good video brother, an a good choise of excerscses. For me at the moment i,m on the level off; Everyday in the morning 7 days a week after a good night of rest i start with 1.) 200 crunches, 2.) 40 pushups, 3.) 40 squats 4.) 20 dips. Everyday in the evening after coming home from work i do 3 sets of 7 different excercises with a powerbag only not on friday thats payday, than i do 10 sets of 10 burpees an each burpee consists of a double push up. greetings from holland stay strong

[@dmarcellus]

I've never been able to do a pull-up...tried since childhood. I work out several times per week but just can't seem to be able to do them. What can I use/do to work up to them? I run several times per week, walk several miles on an upgrade, bench, curls, all the Planet Fitness crap...but pull ups have always been my weakness.

[@michaelmoore4231]

Use a exercise band to assist your pull-ups. They’re called assisted pull-ups.

[@dmarcellus]

@@michaelmoore4231 I'll try that. Thank you.

[@francisbon9672]

excercise band as previously stated or do upright rows. leave the barbell in the rack and pull yourself up with your heels touching the ground

[@jefejeffwell1113]

Here’s my five and their low/no equipment alternative. Squat/Lunges Deadlift/KB Swings Barbell Row/Pull-ups Overhead BB Press/KB Snatch Bench Press/Pushups

[@jethroscooter7214]

I prefer to train my abs with a neutral spine. I do like the simplicity here, there is a tendency in fitness to complicate things. Thanks Chadd!

[@JFEnterprize]

How’s that accomplished?

[@johnh.2340]

​@@JFEnterprize Crunches.

[@Gigantor60]

30 pulls is a steep mountain to climb. We are talking about warrior strength here. Thanks Chadd

[@eddard9442]

i max at 5 hahaha

[@Whats-It-To-Ya]

The burpee is the only exercise you ever need. I do 100 every other day with a set of 50 pound dumbbells for the renegade rows with the pushup to work the back and last and to do a dead lift during the squat portion. You'll get really strong really really fast and your circulation will be incredible. Dumbbells with burpees are the only exercise you'll ever need. Period.

[@nicholaskoenig3106]

10-4! Try a burpee to pull-up sometime if ya havent. Pretty fun to do w/minimal coordination.

[@wb2605]

It gets boring doing the same thing all the time. It’s good to mix it up but if it works for you that’s awesome

[@bryanst.martin7134]

AI isn't real bright. It says 1 response and there are 2. My 4yo GD can figure that one out.

[@Whats-It-To-Ya]

@@nicholaskoenig3106 I do renegade rows with 50 pound dumbbells after each pushup with my burpees. Works the same muscles as a pull-up just to a slightly lesser extent. I do this because my pull up bars keep breaking. I also use a 50 pound weighted vest with my burpees. It's a pretty hard workout but a hundred a day five days a week is the only workout I need because it gets my heart pounding so fast it's ridiculous.

[@Whats-It-To-Ya]

@@wb2605 I use 50 pound dumbbells to do a renegade rows with each pushup for each rep. It's like doing a pull up almost. Plus I use a 50 pound weighted vest also. A hundred a day five days a week is the only workout I need.

[@BluRibTac]

Concerning the pushup: You can alter the hand geometry to target different muscle groups. I don't know about you Chad but for some reason ill never forget the RDCs at boot telling us to make diamonds (Move your hands closer together and push your elbows out) and do pushups and then broke diamonds where the diamond gets smaller.

[@samfisher9413]

I want my 19-year-old self's abs back. 😅

[@thetruth7046]

At least one of the six would be nice😂

[@Edward-yc5nc]

Good luck, sir

[@JulianEGuerra]

You can do it brother.

[@samfisher9413]

@@thetruth7046 😂

[@samfisher9413]

@@JulianEGuerra Thank you for the encouragement brother. 🏴‍☠️💪🤘