Ask Al - The Only Three Exercises You Really Need

[@edwardpittar648]

This is such a likeable, natural guy. In contrast to so many other KZbin fitness gurus, he really looks comfortable with himself. And sensible advice too!

[@nucleus3733]

Agree

[@RedDeltaProject]

Spot on Al! in a world where we have 100 different kinds of peanutbutter, it's always good to get down to the most fundamental movements.

[@thedon9670]

Nice to see you supporting others in the community :)

[@jamesgilmore1684]

Good to see you supporting Al's channel Matt. Don't worry. RDP is still #1

[@csee7418]

Great video. In my 70's. At home, without equipment, I do push ups, squats and table-edge pull ups to keep myself healthy..

[@shmuckling]

Now, in my humble personal opinion, I like your choice of 3 exercises much better then his. Keep it up! Love to hear of people like you and hope more people take good example from you.

[@kramkalisthenics]

100%! Appreciate you Al! I'm a 63 year old, training calisthenics for 3 years. It really transformed me. I can do full ROM ATG squats touching a 6 inch tall block at the bottom. My max pulls = 16. My dips are better and I can do a bit beyond 90º. YOUR ADVICE IS GOLD! TY!

[@trevbarlow9719]

Hey man, that is simply impressive!

[@neversate]

15 chin ups 30 diamond push ups 100 bodyweight squats If you can do so all in 1 set you will look better than 95% people

[@neversate]

@Ali It took me 1 and half years to achieve these stats

[@maalikfazal1406]

Hi. I aspire for those numbers as well. Before at 90kg I could do zero movements. Now at 80kg, still can’t do 1 chin-up but can do 2 push-ups. How did you program this type of workout for the 1 year and 6 months? Can you give me some advice? I’d really appreciate it. Thanks. Stay blessed 🙏🏽

[@neversate]

@@maalikfazal1406 Hi brother, I trained 6 times a week only with a doorway pull up bar cause it was quite intimidating for me to train in gym cause I wasn't able to do a single pull up.I trained 6 days upper body 3 times & lower body 3 times.Upper body chin ups & diamond push ups and lower body bodyweight squats.I started with inverted rows and knee push ups and after being able to do 10 inverted rows i started doing dead hangs to increase grip strength followed by negative chin ups.same in the case of push ups.After doing 20 reps with knee push ups i started regular push ups and similarly progressed to diamond push ups.Remember consistency is the key and if you feel like skipping training sessions often,i would personally advice you to train immediately after waking up.Cheers

[@phuongnamho9352]

My only 3 exercises is simple: running, pullup, pushup. I was in military and that's what I have. No weights no gym membership, no problem.

[@theruthlessgamer1706]

where legs

[@mxq4k132]

@@theruthlessgamer1706 he maybe do some sprinting 🤔?!

[@elballoonatic]

54 years old, these exercises have been core of my exercise program for years. I learned handstand from circus masters, so my body position is quite aligned, and I hold for up to a minute. No other exercise cues/demands better posture. The inversion creates new neuromuscular connections concerning body stabilization that carry over to regular life. Handstand is an inverted vertical plank- and that is a useful image- a 2x6 wood plank balanced on the small edge

[@harvestblades]

Dr. Peter Attia was just on JRE & talking about grip strength & longevity, as well as developing his grip strength helped heal his shoulders.

[@Antarmy2]

Al, you don't really consider walking an exercise ? Try a fifteen kilo rucksack on your back for 7 to 8 hours😁

[@leehelppie4544]

i would have guessed the three exercises to be pushup, pullups and squat. i currently do wallstands daily, also do pullups, and am working on the progressions in convict conditioning toward the pistol squat. i also just got my copy of your book 'stretching your boundaries' yesterday. i only started bodyweight calisthenics about 15 months ago and bounced around a bit. now, i'm mainly following the progressions from the convict conditioning book.

[@eahannan]

I love Convict Conditioning too

[@jerrysamuels8716]

Very interesting, thank you.

[@conradbo1]

Very good advice, I will use it.

[@roivosemraiva]

Hey Al...70 years old and been a Calisthenics person for 35 years..works for me- still lean with small muscles ..

[@raa1496]

Great video Al, Thanks 🇵🇰🇬🇧

[@annasad]

What a lovely Guy, Not talking fast, not showing Anger on the face nor making it impossible to do. Keep up the good work. World needs to be healthier.

[@dearmistyann3710]

I'm a long-time subscriber as a fitness enthusiast with a Crossfit background I enjoy the mobility work you showcase on your channel. This channel is free while Mobility Wod costs an arm and a leg.

[@JosephRossetti]

Instead of the handstands, one can do regular bench press, incline, and decline which will help enormously in regards to upper strength as well.

[@dangordoncali]

Spot on Al!

[@turo3066]

Have you had any experience and success with working out daily, ie, one push, pull and leg variation for one AMRAP set or autoregated sets? Thanks for all of your awesome content!

[@liamtaylor4955]

If I could only do three, they would be sprinting (outside, or in place), decline pushups, and chinups. Sprinting works the glutes, quads, hamstrings, calves, and heart, so it covers legs and cardio. Decline pushups hit mid to upper chest, front and lateral delts, and triceps. Chinups hit rear delts, lats, rhomboids, and biceps. So all three hit most of everything, and if you can do enough pushups you've got abs covered, too. :) Lower back and obliques are missing, and that's a problem, especially the former!

[@geraldfriend256]

Sprints are best overall leg exercise as far as I'm concerned.Every muscle is hit; it's what legs were made for.

[@eahannan]

I like that you mentioned sprinting because i don't do well with distance Im a natural sprinter, before i put on my weight. Can you say a little bit more about your sprinting please?

[@liamtaylor4955]

@@eahannan Sure. When the weather and season permits I go to a local football field and run my sprints there. I use a kitchen timer set for 20 seconds. I also wear a heart rate monitor. After three light runs of increasing intensity, I'm ready for sprint #1. After the timer goes off I slow down gently, then check my HRM. If I've hit (or exceeded) my theoretical maximum heartrate, I'm satisfied. I'll do three to five more sprints after that. Once a week is sufficient, once every other week is fine, too. Now, when the weather sucks, I sprint indoors, in place, high knees, as fast as I can. Second best, but it does work.

[@alh4498]

If i had to answer this difficult question...squat...full bridge...pull up💪from france

[@danflowers8584]

You Sir are a true thinker. Almost everyone forgets how important the back is. It needs strength and mobility. Problem is people hate doing bridges. Merci.

[@ccb6013]

This dude seems so genuinely cheerful.

[@TheDomin8rr]

Grip development important in feet too even though toes too short to grip most things. Having toe strength like a ballerina develops calves that will look like well trained forearms in time & offer flexible stability when walking on surfaces with poor traction like sand & improve jumping power too.

[@Ace-xt8lv]

Surprised the push-up isn’t in the top 3

[@jakeschuetzle7848]

Hi Al. Thanks for the amazing content. I have been having a problem I can't correct for years now. I can't feel the left side of my chest during push ups, and my pull ups also feel off somehow. I realize this is most likely because my shoulder blade doesn't move properly and I can't seem to get the mind muscle connection to click. My left glute also refuses to engage during squats. Any help would be heavily appreciated. Keep up the good work Al.

[@meghan.whatsyourstrength]

Have you looked into the PRI approach? (Postural Restoration Institute.) It can make a lot of the left/right asymmetrical discrepancies way clearer. Neal Halinan (sp?) does a lot of videos on this.

[@Mr762guy]

Fun mental exercise!

[@1machoguerrereo508]

Hey hey hey, thanks al! Great info!👍❤💯

[@viveviveka2651]

My three, done in a circuit, are: Chinups Pushups (and variants) Jump squats The jump squats really get my heart rate up if I push it.

[@mathdavies9546]

Lunges(stepping back) will do the same for your heart rate and less impact on your knees

[@madden7732]

@@mathdavies9546 explosive lunges are deadly cardio fr.

[@mathdavies9546]

@@madden7732 again knees are more vulnerable , but yes great heart workout

[@madden7732]

@@mathdavies9546 yeah you're right, but for someone who doesnt have articulation issues it's no problem imo.

[@mathdavies9546]

@@madden7732 no problem if they're done correctly ! It puts the knee in a pretty dodgy position , keeping it over the foot not inside is important like when squatting for example.

[@silverblack8312]

Walking does wonders for the body for such a less strenuous activity

[@JosephRossetti]

For me the best ones are: Squats (in different positions) Hangs (for front and back), push-ups (front and back), & Rope jump (which is a great exercise for cardio and heart rate). Either way, we are not too far apart from all that you've mentioned.

[@bretzajac9068]

Strange choices. Me, push ups, squats and crunches.

[@GOASTize]

The Undertaker choke slam photo when talking about grip had 💀 AF😂

[@eahannan]

Al - you said that walking is important, but it is not an exercise. Why so? I do driving part time as a profession. When i go walk, it is such a joy unimaginable. Also what are the benefits of incline walking over running? Or even sprinting as some of the guys here are practicing?

[@davepazz580]

It's an "exercise" in a sense, but you should be aiming for something much more intense for true conditioning over time...

[@drago1127]

What would b the best body weight exercises for martial artists

[@mastertroso]

not all people can do the hand stand but it's a very good exercise. the top 3 exercises most people can do are jogging/running, burpee (better if crossfit style), then squats. the 4th exercise is the jumping rope, very good for cardio and losing fat. 5th would be pull ups but some people just can't do it. it's beneficial for back and arms.

[@cheerfulheartdeepmind685]

Pseudo planche push ups on fists!!!! Pushing from your hips.... you will build crazy chest, and strength gains for the upper body is immense!!! Every body should try this with slow eccentric form... every rep 3 seconds.... man!!! This is even better than bench press...

[@doherpa]

Al, I’m a new subscriber here. Love this video and the channel! Question-what are some effective calisthenics exercises that work the traps?

[@TrueSpeak-TS]

Not exactly "you really need", but rather they target basic muscles. You really need other exercises for other muscles as well.

[@chewy7943]

1 -push-up out of bed 2- squat to do a 2 3- hang down the local pub

[@ElBoyoElectronico]

As someone who suffers from severe GERD, handstands unfortunately are a no go. Luckily overhead presses are my favorite exercise.

[@SuperColonel91]

The Only Exercises That I Need Are: Pull Ups,Hanging Heel Hooks, And Tuck Jumps:30 To 50 Reps Each -Push Ups, Sit Ups, And Air Squats:150 To 200 Reps. Elbow Plank For 6 Minutes In One Go! Plus A 3 To 6 Mile Run And A 500m to A Mile Swim! And Occasionally A 12 Mile Ruck!

[@davidboyd374]

Haha. I'm 78. Go to the gym regularly just lost 26 Pounds. Feeling great. Fitter Faster Slimmer. But. My joints are just to knackered and sore to do heavy duty workouts So I just do lots of everything. Squats.. rowing machine. And anything else I can move about. And. It works for me 🚴🤸🏃🏊💤💤💤

[@ninjaneil902]

What are your thoughts on Rucking? (Walking with a weighted pack)

[@corochena]

hey hey hey Al, how about a 10 o 12 of your most necessary exercises?

[@caryglass9763]

Hi, I'm a 65 year old women. I'm a powerlifter, so I'm pretty strong, but, I can't do a pull up to save my life and I'm pretty sure that handstands will be equally as difficult. I think I have issues because I don't have any curve in my back, and my chiropractor says I have a military neck. I never knew I had these issues until I started powerlifting and realized that when I arch my back for my bench press , even though I feel like I'm arching, I can't fit even a flat hand under my back, so, I've been working on lot's of mobility training

[@adammcallister9675]

If I had to pick three and only three, it would be muscle-up, a mix of hanging and supported leg raises, and a lot of squatting.

[@diegomaicu]

So you do not recommend any aerobic exercise? IMHO it is as important as the grip in order to be a "functional human". How about running, one of the most "human" abilities?

[@stopthrm]

to me, its Pushups (you can do many types of pushups to make progress). Rows, pronated to hit the back and rear delts, neutral grip for middle of the back. Squats, many different ways to do a squat.

[@amiracle1269]

Between Al and HAMPTON HYBRID FITNESS GUY...U GUYS ROCK.ALSO RED DELTA IS A COOL GUY

[@adiljamil605]

Thanks so much for your always awesome advice / guidance, and for your ever smiling & pleasant nature. God Bless you, brother. P.S. The trimmed beard makes you look even better!

[@claudioviola1445]

What about face pulls?

[@Elvin_K]

Hi Al, I’d someone would use those three as a core movements for a daily home exercise routine, are there any other’s you would add in to avoid creating any imbalances or other issues?

[@bananapatch9118]

Pushups, pullups, and squats

[@LamoonMan]

For me: Tuck Planche Push up, Tuck Front Lever Pull up, Single Leg Deadlift

[@AverageGabriel]

another "only exercises you need" video? Everyone does this garbage title. It's such a annoying statement too. Every body is different so you can't tell the world they only need these 3 for whatever their reason or condition. Glad you covered that it's hypothetical but.. this video is really the example of "I've got no ideas left for youtube"

[@sleightofhand9089]

Hey Al, can I work out when having a cold? How do I have to modify it?

[@mathdavies9546]

Rest

[@RitchieRosson]

The nicest guy on KZbin. Brilliant video Al.

[@VV-kq7co]

What about dips?

[@elderizback3752]

what about burpeess?

[@FrankLadd]

What do you suggest for three geezer exercises? I can squat down to my heals and get back up 15 times on a good day and do five while using my hands on a dorr frame when my knees are giving me trouble. I can hang for less than a minute so that seems like something I can do and improve, but there is no chance of me doing a handstand. Would you suggest push ups to start. I'm working on modified push ups and improving. Or should I start with something else besides pust ups?

[@trutane]

A pike push-up is a good blend of push-up and handstand/overhead press. To do it, get into a downward dog position with your hands a little wider than the typical yoga pose. Then bend your arms as if you're doing a push-up, raising and lowering your head towards the ground. Keep your knees straight and don't let your elbows flare out to the sides. To intensify as you get better: move feet closer towards your hands which will increase the vertical component. Good luck!

[@FrankLadd]

@@trutane I'll work towards being able to try that.

[@wahwah1531]

Hey hey hey , hi , i'm 45 5'7" 90kg ,my workout routine: EMOM 10 push ups(within 1 minute) 10 Dipbar rows(within 1 minute) 15 Squats(within 1 minute) Total 4 set Any advice? Thank you.

[@wahwah1531]

Btw , i love your videos, practical.

[@williamthurman9082]

What do think of burpees??

[@harveyf.dorchester3896]

Yes (and I subscribed), but, that handstand inclusion is controversial - maybe choose burpees instead? Also, I kinda like keeping the exercises to "needs equipment" or "needs only your body". But that's just me!

[@PanEagUK]

What about if you have peripheral neuropathy? Nerve end damage in hands and feet limit all exercises!

[@paulboyd561]

Squats,deadlifts,pushups……that’s all folks!1

[@timmerdonkey]

hi, I tore my bicep years ago, popeye syndrome, I'm working out now but wonder if it's ok on the bicep thats torn. it feels ok

[@amalmadhusoodanan5613]

My top 3. Chin ups, one arm pushups, pistol squats. My Top 2. Chinups, burpees.

[@jasonhollis3958]

This is absolutely comical 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@shalvami]

Push, pull, hinge, squat, carry.

[@charlesbromberick4247]

Inreresting list. I hang a lot. My list would be: plank, hang and walking.

[@LuisGonzalez-gb4uh]

Congratulations on the trimmed beard. Now you look fit and cute.

[@mayukhsen8195]

Push pull squat eh? EH??????

[@trimurti5316]

Thank you !

[@pohmetable]

3 only exercise i need ring pushup inverted row pistol squat

[@viveviveka2651]

Enjoy your videos. Thank you.

[@rogeriorodriguez1212]

So true

[@randolphpinkle4482]

I actually agree, but it was quite apparent that you were reading a teleprompter.

[@vgerga]

Excellent, thank you. :)

[@fordtimelord8673]

Interesting that two of these are isometric.

[@LatimusChadimus]

I would squat, row, and log press overhead

[@shyl4321]

Went to do a set of hanging after watching this! Who is your favorite trainer brother?

[@proverbalizer]

If someone asked me i might choose squats, burpees, pullups

[@Nahulanham]

Squats are a good general lower body builder, but without variety of movements it mainly works larger quadriceps.

[@luisrosu3936]

Al...with all respect...if you do ONLY 3 exercises you Will BE descompensated...and even if are very strong on it you will have injuries

[@Angrybogan]

Al and Danny are the freakiest freaks of the exercise world.

[@JejeYusuf-n2g]

Morning sir, i want to know how isometric wo increasing our muscle do

[@andy-ti5oc]

really useful and crucial content! love you AL!

[@saized7494]

my club told me...no covid carnet, no entrance.. i wont let anybody make experiments in my body...and these exercises suit me very good....must look for other exercises thanks than the gym´s...have seen other al´s videos...thanks , you´re the man!

[@louieortega3378]

I think power walking is Superb !

[@brucele2776]

Why only 3 when you can have 4, 5, 6 or more. Exercises are rewards to yourself. The more the exercises the more rewards. Resistance exercise Endurance exercise Mobility exercise Cardio exercise Strength exercise

[@no_levels9883]

Can we acknowledge the undertaker pic 😂😂😂

[@henrysuryanaga5924]

Good advise. Will start with your advise. Waiting to your next video about walking. Thank you.

[@harvestblades]

Wait! What about curls?! Hard to argue with squatting, upper body push, & upper body pull.

[@abrahamnutrition]

I was guessing Squats, Pushups, Pullups.

[@BlazinSpeed]

jump rope, pushups & pullups

[@1stratos1]

While you changed a bit from exercise to more like a progression line I totally liked the back up philosophy. If I was "more strict" to 3 exercises only and especially BW I would choose Muscle Ups, Pistol Squats and Running. Not suitable for beginners except if you count partial ROM or negatives but it can go a long way with just these 3 for those who can do reps on those. ^_^

[@adammcallister9675]

I'd ditch running for back bridging honestly

[@abrieherbst4958]

Hi All. i suffer from regular lower back muscle spasms. You mention that squats work the lower body. Will regular squats perhaps sort this out?

[@phoenix-wc5vx]

My 3 - pushing , pulling, squats 😂

[@m17434]

Thank you Al! You are beautiful!

[@ThamiNdlalane]

I SA we have King of Squats