Get TOTAL Body Functional Strength With JUST 3 Moves?? My Minimalist Workout

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
My ebook and training program: www.thebioneer.com/course/sf2/
The full routine: www.thebioneer.com/three-moves/
My Patreon: / thebioneer
***
Continuing my series of top exercises, I decided to try a thought experiment and take this concept even further: what if you could only use THREE exercises to train the entire body?
I've seen other minimal workouts that aim to train the whole body in just three exercises. I guess the powerlifting big three could even be counted. But what if we're interested in comprehensive, total, functional performance?
Strength in every plane of motion. Mobility. Coordination. Strength endurance...
All that stuff.
Of course, sacrifices will have to be made. But as a thought experiment, I thought this could be fun. And seeing as most routines will still fall short of total performance... if you want something simple, this is a pretty good place to start.
The three I would use would not necessarily be my three favourite exercises - nor even exercises I would prescribe to others under normal circumstances. But, with the understanding that you can only use three moves, I've tried to pick three that I think offer the most well-rounded, total performance.
My strategy was to refer to my ATNSP hierarchy and work with a "top down" approach. Looking at skills and dynamic movements, rather than specific traits and attributes.
By choosing more dynamic movements - what I call chaos training in my book Adaptive Training - we get an umbrella effect for all those smaller traits and attributes. Sure, they're not being trained in a very intense manner... but I think it's not bad all things considered!
So, if you're looking for something really simple to get full body performance... this is the best I've got! I'd love to know what you'd pick.
I'd love to know what you guys would choose!
P.S. I forgot to mention a few extra things these three movements train. You get a tiny bit of hamstrings from the reverse-plank position seen in the bodyweight row. You also get anti-lateral flexion from the single-arm overhead press of the cross-body clean and press.
Oh, and note that these three exercises come from three different modalities of training: movement training, kettlebell training, and calisthenics!
So, there you go...

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@erggml1887]

I like this, I think I'll add Goblet squat and press and farmer walks on hills in multiple directions (sideways with each side down hill, uphill and finally down hill while making sure I carry the kettlebell for an equal amount of time per side). I plan to start with a lighter kettlebell at first to make sure I can perfect my technique/form first before I go with heavier weights. Would you recommend that I consider different exercises? I'm working towards getting into shape and am at the stage where I kind of need to get into shape enough to get in shape to avoid injury.

[@MrMan-7703]

Would you reccomend the cross body clean and press with a heavy weight for one set at 1-3 reps each side, for about every 30 minutes? (Of course i dont care about hypertrophy, only strength)

[@showman139]

Can you turn the lizard crawl into a stationary exercise?

[@connorgoins6074]

Could you do a video on how to properly transition from exercising in regular shoes to barefoot shoes as I have been having a lot of Achilles tendon pain.

[@jlee7414]

Thanks for making this video. For the Cross-Body Clean & Press, would it be less effective if I use a dumbbell instead of a kettlebell?

[@Slim934]

02:10 Lizard Crawl 06:05 Cross Body Clean and Press 08:46 Bodyweight Row

[@MrSagarcool14]

Hero

[@kotobm1148]

Thank you

[@ad-ko5iy]

Thanks !

[@3nertia]

Thank you for your service!

[@jesuslovesyou7130]

Thank you

[@Seriouslyfunny1]

4:15 Midnight. You on a road. Alone. Imagine something crawling towards you like this.

[@Alfenium]

I would die

[@TheBioneer]

😂😂

[@ChinchillaBONK]

(insert your most dreaded horror movie) in IRL

[@geniuskatie6813]

😂😂😂😂😂

[@josecastilho6652]

The ring

[@DaddyDeGrand]

You should have made it four excercises. "Functional Four", now there's a million dollar name.

[@CaptainBrash]

The best I came up with was Triple Threat Everything else was trying to utilise triad or trinity

[@CaptainBrash]

@@Joe_C. that's a good one :)

[@DaddyDeGrand]

We could also completly detach it from numbers and call it the "Bionic Bunch"

[@DaddyDeGrand]

"Bioneers Best"

[@Clivesharrison]

Four is more 👍

[@aesopsock7447]

Imagine seeing this guy lizard crawling in the woods, like some jacked Exorcist sequel

[@markmiiwurdz4016]

The Exercist? 😊

[@edvinkarlsson9368]

@@markmiiwurdz4016The Sexercist? 😊

[@egoiorobio5988]

@@markmiiwurdz4016lol

[@donna8243]

😂 yeah, like your own Saw movie 😂

[@jannikf2504]

you could also call it lazy, or even efficient, but a minimalist set of exercises that cover as many groups as possible is exactly the thing for me. Especially with minimal equipment

[@ssheikh3598]

Snatch Romanian DL Incline Bench Press Pull-ups Overhead Squats

[@HappyWolf182]

Not covering quads much

[@Mati303s]

​@@HappyWolf182 Quads are already strong enough to be functional on most people. At least bodyweight wise. Its about everything else that we need to strenghten.

[@Mati303s]

I think its the smarter way to train if you use this as a foundation and then you suplement with focused training in your weaker areas.

[@roughgalaxy7990]

This is definitely more what I'm talking about. So much of your program is so advanced I can't really implement what you teach, but taking Crawl, cross clean, and row as a place to start is both inexpensive and easily scaleable to people just getting started (who typically have weaker/less stabilized joints and muscles).

[@nathanielpatterson6963]

Just do the work man. Looking at your other comments, you are over-thinking working out. You do a hard movement consistently and you get better at that hard movement. Hard to run? Run more often, just not to the point of injury, and you get better.

[@gamebros4912]

​@@nathanielpatterson6963 let's also mention that if he is very overweight and concerned about joint health that he is best served doing lower impact movements while dropping wieght b4 training high impact movements like running.

[@roughgalaxy7990]

@@nathanielpatterson6963 Easier said than done. You presume the same starting point, and while we have a similar starting weight, our other factors are significantly different, I'm a full time father in a low income family, with multiple chronic pain injuries as well as neurodivergent. I actually have a history in fitness (a full success story) but factors change. I have to come at it from a significantly lower impact angle or be out of the game for weeks.

[@Mati303s]

Aren't crawls pretty high intensity? Since you are basically doing a one arm push up... I mean, for a begginer or even intermediate level.

[@roughgalaxy7990]

@@Mati303s Crawls can be made easier by crawling uphill, it puts more workload on the legs.

[@ActorWhiting]

this was exactly what my ADHD brain needed. Super effective and engaging, simple to remember, and so easy to build off of. Bioneer does it again.

[@MrSphandor]

That's the next video sorted

[@ActorWhiting]

@@MrSphandor I’m waitin for the day he does an ADHD tailored video hahaha. But I almost feel like everything he’s done is very ADHD friendly

[@paleale8400]

ahdh does not exist

[@ActorWhiting]

@@paleale8400 correct lol. But ADHD does

[@peachsncream5808]

@@paleale8400 Don’t confuse YOUR ignorance Based assumptions with -ACTUAL KNOWLEDGE . If you want to split hairs …. Reality doesn’t exist . Sorry for seeming so harsh , but having lived with ADHD - dislexia , And arsshole intolerance syndrome = being an emotionally intelligent critical thinker , for over 55 year’s . I know what I’m Talking about . 👣🦘.

[@TomMilleyMusic]

I actually have been getting back in shape with not 3 moves, but 3 ideas I guess. Biking, including sprints All 4's training with crawling variations/things on my hands only when possible And climbing things at the park/monkey bars or in the forest And honestly I've been getting in great shape, and kinda not thinking about it much because I'm just kinda doing fun things. I'm adding other things now, but it's nice to have things like that I can fall back on and still get a good workout in.

[@AdroitDojo]

I have an obstacle course set up across my yard that involves that. It's exhausting for me, easy for my nephew.

[@ComeinCiderbox]

You sound gay

[@josemarialaguinge]

All 4s training is so underrated is crazy imo, same with hanging. Go back to monke.

[@TomMilleyMusic]

@@josemarialaguinge Haha that's literally how I think now, I just want to become the best ape I can be

[@todayilearnedsomething8105]

​@@AdroitDojoLove this comment. As a kid I would just play, but I would collapse after 45 minutes of that " playing " now 😂

[@danielsatter1805]

I gotta be honest. I'm a fat piece of sh*t BUT I'm changing that... you're videos inspire me even more.

[@thac0twenty377]

how's it coming man?

[@KriegerIngarten]

Well done lad

[@geniuskatie6813]

Go for it and have fun ❤❤❤

[@MisterJingo93]

Can I just say, that through your videos I finally found a way of training that makes perfect sense to me AND is fun? All the natural movements, the holistic approach, being in nature/being able to do it there..

[@donshipman8441]

I am so happy to see your success on your channel! You deserve it!

[@Nornagest84]

Very nice and interesting. Thank you! My three exercises would be: - Burpees (ideally with kick-throughs) - Pull Ups (or rows as you have) - Kettlebell-Swings

[@Sensei_Gaz]

I like this, burpees are slept on

[@TheBioneer]

I like this one a lot! I was so tempted to include kettlebell swings! But it’s so purely a hinge I just wanted to stick something with at least a slight squat in there. Burpees with a kickthrough is a genius call - upper lower and rotation 🔥

[@chriswatts9227]

I'd maybe replace kettlebell swings with kettlebell clean and thrusters. That would give you more or less a swing, a loaded squat and an OHP all in one movement

[@syrus3k]

@@TheBioneer kb swings are not just a hinge. At all. Imo single handed swapping swings are immense all the way from foot strength to grip strength, hamstrings, quads, core, etc etc. You just increase the weight

[@Mati303s]

I have never done kettlebell swings, why are they so great? Like I dont really understand since they usually don't have much weight. I get it's versatile and helps train glutes and hip so that's unique at least. But how is a kettlebell swing "complete"? Just curious. It's the only exercise I have never done.

[@jmzan]

I wouldn't really recommend it for most people but I've had training phases where I've only done bodyweight squats, pushups and pullups and still made gains in strength and hypertrophy

[@TheBioneer]

I program this! Fantastic for building a base and very safe for nearly everyone who’s in good health. Used for high reps to failure this combo can be absolutely game changing 🔥

[@quantashonjamaldigglerbury4934]

@@TheBioneer No bruh. Just fucking no. Working out with only pushups, pullups and squats is as worse for your physique if not even worse then ego lifting. Of course if you dont have access to equipment this is fine but if you do then never ever do this shit. You'll waste your time not because you wont get any gains but because you wont be getting as much gains as you would if you had the equipment and worked out full body. Also squats wont simply be enough for the lower body. Things like SLDLs,leg curls,hip thrusts etc are necessary from hams and glutes and squats are often quad focus and you can do sumo squats and low bar squats to emphasize hams and glutes more but it'd be better to just use squats for quads and partial glute training and then isolate the hamstring and glutes. Pull ups arent enough for back as well as you need to have a horizontal pulling movement for back thickness. Vertical pulling movements will mainly increase width. Push ups are also not good as you're gonna leave your lateral delts and rear delts off the table and even the upper chest. (And many people have weak upper chests,over developed lower chests and anterior deltoids so this could even make their physique slightly worse by exaggerating the lower/mid chest and rounded shoulders. If you do benchpress or pushups you should also balance it with incline bench and incline pushups)

[@xaryop7950]

why would you not recommend it?

[@dmfaccount1272]

And a 10km run?

[@dostoflexy]

Mine are shiko for legs, hips, lower back and balance. Sumo push-ups for chest, traps and tris. Pull-ups with leg raises (hold at top, raise legs, lower legs, lower back down) for upper back, bis and core.

[@The_Source_of_Strength]

I thought you were going to implement a sled pushing/pulling variation but all exercises were wonderful as integrated pieces of a whole! Another great video, Adam! 🤙

[@annette681]

I love the simplicity and all three are great exercises. Thanks!

[@alex88754]

I was struggling between your adaptive training 5 day and the parent routine and this saved me! I tried it twice around dinner a couple times or so this week, so thanks! I'll opt for the parent routine as I find I can still incorporate the vector sets and other strategies I like(100 calf raises daily, etc.).

[@kingly71]

i had a list started but midway thru i realized its more important to organize your life so you're always moving, strengthening, mobilizing. If your lawn is what floats your boat, get a push mower instead of the powered one. Like hiking is one of my three - but do it like a kid would, do some jumping, height drops, mobilize your hips with some big step ups, yada yada. Crawling is great but its boring, and super hard; almost nobody is going to stick to a crawling regimen. For me handstands is on the list because they inspire me so much, I'm just a total addict. Top of anyone's list should be the thing you can be consistent with.

[@wesleyangel777]

Challenge accepted! I'll do it. I'm just now back from recovering from injury and need to start back small and get back to where I was. I was planning on push-ups, pull-ups, and squatting - all through various progressions - but I'll take this as a challenge and report back. Game on!

[@JP-dp3kt]

Instant sub. Thank you for the incredibly comprehensive guide. Also, all the free resources. You kick butt man!

[@turo3066]

I recently have embarked in a simple to lift per day program. This 3 movie routine is perfect as a warm-up. Thanks for the great content

[@toddboothbee1361]

These are brilliant! I'm glad to see that two are body weight exercises, great for me since I travel into awkward situations where a gym is impossible. Just need to keep myself from shriveling up.

[@tristanreid5770]

I love this idea! My programming. Is already pretty full, but I like the idea of having 3 diverse full-body exercises to sprinkle in when I want to do extra. I’m doing a season of triathlons, which includes lots of training from high-intensity intervals to form work to endurance work. I’m also doing routines for leg/shoulder/lower-back bullet-proofing based on ATG stuff, and finally 3 days a week of a “perfect ab workout” from athleanx. The volume is a lot, but what I’m finding is the more I train, the more energy I have, and I find myself wanting to do more! Crazy how that works. I think nutrition and injury prevention are the keys to success

[@hkrm846]

You are a true genius, thank you for everything. Your channel is my favorite one.

[@ravineprojects]

Your videos are really a cut above other fitness content on the platform. I’ve been trying to cut down how many different exercises I do since I get excited and keep adding them so this is helpful to think about

[@danniseliger5172]

1) I think lizard crawl is an almost perfect choice. I would go with that one. 2) I thought about cross body clean and thrust, so I wad happy to see something similar in the video. I think a deep clean with more leg engagement would be preferable, followed by a thrust which still has a full shoulder press, but also practices lower to your body power transfer. 3) alternating pull ups, going between arched and hollow position So very close to the Bioneer picks!

[@TheBioneer]

I like your adjustments!

[@ibaryabaq9197]

agree for #2. For number 3 it might because folks in the fitness community are not familiar with it, but wrestling neck bridges get all the back benefits with much more.

[@greenstoic4029]

Awesome list, mine would be 1) jump rope; cardio, explosive, easily variable for difficulty 2) Turkish get-ups; brutal all-body strength conditioning 3) Pull-ups; great and simple upper body exercise that builds an excellent foundation for strength. Extra: Burpee’s

[@jordanrock3494]

Keep up the great work brother, your video's always help and love getting more yolked as the days go on! 💪

[@jamesgibson3582]

Perfect, i was trying to make notes on the 20? 30? With 3 easy ones to remember I can sprinkle in the rest! Love it!

[@user-ml7uz3cp4z]

I love this guy. Been training for 4-5 years now between grappling weight lifting running and calisthenics and ive seen a bunch of content now on all of these topics but your videos are always interesting. Mine would be pullupse dips and pistol squats!

[@ibaryabaq9197]

Great three, but all very linear. As a grappler you know how important twisting dynamic functionality is.

[@IndiaanJonas]

Love it! My three: -Hindu pushup -Hindu squat (weighted) -KB swing Can be done for high reps, so it builds strength and endurance. It also builds mobility from head to toes.

[@TheBioneer]

Great combo! The Hindu squat and push up are top notch for bang for your buck training 🔥

[@jeffsfrozenjoghurt4773]

Why not Hindu Swing?

[@vtheory7531]

These exercises are great for those of us who are super busy but still want to fit in activity in our day. Very helpful thank you!

[@niconine268]

Great solution to the challenge in the quest for 3. Great concept & content. Thankyou

[@AdroitDojo]

Before watching your video I decided to take 3 minutes to fulfill this challenge and come up with my own list. 1. Sprints 2. clean and press/jerk 3. rotational weight swings in a figure 8.

[@nicgrassl5218]

I like these types of challenges. It helps keep things fresh, varied and efficient. You avoid redundancy and give a full range of muscles the chance to work. I think an honorable mention here would be something like jumping over a bag or box, and twisting 180 degrees. Bonus if you twist the opposite direction on the way back (i.e., Hop right, but spin left.) Plyometric activities can scale well even without equipment, and fill in the explosiveness/high intensity areas that missing.

[@ivanach2606]

Love this list, thanks! Great selection

[@4000angels]

Awesome video content as always. Thank you

[@fleetc4141]

My functional 3 would be the kettlebell Turkish get-up, huge bang for your buck mobility all-in one exercise. The second one is the steel mace 360 slasher (it’s a 360 combined with a woodchopper basically). And finally the chameleon crawl! Very similar in terms of versatility and relative strength to the lizard crawl and one arm push up but it’s even more humbling… you probably won’t be doing this one for high reps unless you can do lots of lizard crawls and one arm push ups. I think if I had to choose 3 exercises I could do for the rest of MY life I would choose these 3 for SOOOOO many reasons. The Turkish get up is by far the most efficient part of this routine, being a mobility and functional strength exercise. The chameleon crawl is advanced (so are all 3 of these exercises, let’s be honest). Yet so, so worth the effort. You want boulder shoulders that have functional use outside the Sagittal plane, the steel mace 360 slasher is the perfect exercise for that, I attribute my huge and seemingly unbreakable shoulders to doing lots of steel mace 360’s these past few months. I don’t know where I would be without these 3 exercises, honestly. I’ll stop jaunting on, I hope you found these 3 exercises intriguing and i say everyone should try at-least one of these if they haven’t already. If anyone needs regressions you can ask in the reply or just research for yourselves.

[@ArtbyPaulPetro]

Great idea! I use the Lizard Crawl as the final part of my warmup routine because its uses so many different muscles and movement planes so I was def not surprised to see it here! I knew your final choice had to be a back related movement. Those were 3 great choices! I honestly don't think I could come up with a better list but an alternate could be: Tire Flipping, sledgehammer swings (do them crossbody style alternating each side), Renegade rows. I've actually done these 3 as a met con finisher at the end of my training session - like 3-4 tire flips, 10 swings per side, and 10-12 rows per side....rest 30-60 seconds and do it again completing as many rounds as possible in a 10 min period. not a lot of hip rotation in there i know, but it def hits a lot of muscle and will torch your cardio vascular and strength endurance. I love these thought experiment videos! oh btw was that a full planche i saw you doing at the end there, sir?

[@TheBioneer]

Renegade rows is an excellent shout!! I think that was a bent arm planche! I’m starting to crack straddle planche push ups, though 😁

[@ArtbyPaulPetro]

@@TheBioneer well it was impressive! your transitions are def becoming more and more fluid and smooth these days! very inspiring!

[@Simionus]

Awesome!Il integrate some things in my training for sure!Thanks Adam!

[@jimbola77]

thank you for sharing that man!!!! you are a beast! i gotta try it asap...

[@leonardoandrade471]

I am a big fan of the Turkish getup for the fact that it provides crazy time time under tension for almost the entire body while building global strength through many positions. Add a wide, arched pull up to this and burpees with a little jump and I think it's a pretty solid combo! Luckily I don't see why I'd ever have to do only 3 moves for any extended period of time. I'd get bored of it quickly.

[@projectjaguar5638]

Thanks for this one. I’m always looking for a minimalist approach to adding some mobility and functionality into my mostly bodybuilding style training, so this would be a nice and easy integration

[@Moist_yet_Crispy]

This challenge, the one issued to you is most defiantly a gift. I've put myself through the process of trying to come up with the best bang for the buck compound workouts for a solid whole-body workout. It's a decently tough task. I love what you've put together. You workouts are defiantly better then mine but we share that squat to above the head press. I do mine with a dumbell not kettle, which allows for deeper squat. With you pull up type workout, turn it into a compound movement and use some variation with your knees or legs to workout your stomach on the way up to let you chest touch the bar you're using, or tree limb. Love this vid! kudos! That Lizard Crawl is fucking dynamite!

[@danniseliger5172]

Suggestion for a future video: avoiding paralysis by analysis. Which is a real danger if you try to train everything Bioneer-style

[@imtryinmybest]

My initial answer to the question was: push, pull, squat. Of course, the variations are limitless, and you hit all three nicely, although I incorporate a fuller range of motion when doing the squat portion of the final movement.😃

[@kenfreeman8888]

That's a pretty good list. Like you said, you could add more. But if I'm pressed for time, I could see using these three and benefiting.

[@NotTheWheel]

Your body is amazing friend. You don't get that without dedication. Congratulations on a well-maintained body. I've never seen your channel before but I can tell just by looking that all your muscle mass actually has a servicable function which goes in line with what you teach.

[@ladzhandle]

Awesome video. I would love to see something on the topic of fighter pilots training. I think it would make a fascinating video topic and a unique opportunity to see how important both physical and cognitive training are to achieving high-level performance. Also, you're looking quit lean lately. What you're doing is clearly working for you. Keep at it.

[@TheBioneer]

Thank you! Trying to walk that fine line between lean and too lean. But enjoying experimenting with a lower body weight. This is actually an excellent idea. And I have a little experience in that area, too!

[@philmckenna5709]

Wot?! You are/were a fighter pilot?

[@PerMagOls]

1. Jumping jacks for active recovery. 2. Burpees for strength and conditioning. 3. Bridge holds for strength and mobility.

[@kasmedify]

Thanks

[@Davlavi]

Informative as always.

[@migueldc6845]

Im glad you took that challenge. Some of us want to get a grip with activity, a starting point. 10+ exercises are too much, and it doesn't feel good to do many exercises - especially after a long, long pause. Video is much appreciated

[@helmeteye]

I found the best exercises is unloading trucks at UPS.

[@TheBioneer]

I can get behind this!

[@prelapsaria]

very interesting thought experiment. if i had to pick only three i've settled on: - bulgarian split squats - handstand push-ups (chest to wall, free standing, deficit) - rope climbing

[@jaibarber1861]

Awesome video as always. I'm with you in that I tend to be an exercise maximalist, so I didn't think this video would be for me. But the amount you were able to cram into 3 exercises was damn impressive. My Theoretical Thunctional Three: 1) KB cross body clean into squat thruster. The version you chose is one of my favourite exercises, but for this challenge I really wanted to get a little more volume for the legs. 2) rope sled drags. Still a horizontal pull and you still need to brace the core to prevent from being pulled over, but now you get some rotation as well and we can scale up the weight. 3) lizard crawls. Can't argue with you there. Maybe we could drag the sled since we got it out anyway 😜

[@capthor4678]

Thats what i waited for - thank you so much 🙏🏼 Turkish get up might be one of my favorites 🤔

[@coolshark991]

If i had to add my own exercise to the list it would be the Burpee. Burpee combines push-up, jumping squat, core flexion and also it targets your lats in some way. It trains almost every part of your body and builds ton of endurance when done in high numbers. Not to mention that you dont need anything to do it. The amount of benefits the burpee has is just astounding in my opinion. Also you can modify the movement by adding some extra steps like kick through and so on.

[@Browny84]

My thoughts exactly! Great choice

[@antalperge1007]

It's obvious! BURPEE is the best ❤ The BEAST. Literally all in one! Especially the COMMANDO BURPEE by Moses Cuevas. Dude, you make 9 push ups in 1 set, I used to do easily 2x reps in 4-5 min. 💪

[@brunocalver2968]

Agreed, burpee variations (no jumps) are my training foundation 👍

[@Garageconditioned]

Dips, pull-ups, sprints.

[@lullsbaby9321]

How do dips work the glutes and quads? (The video is called "Total Body" exercises, so I'm genuinely curious how dips are a total body workout)

[@lullsbaby9321]

4:26 "We want movements that aren't linear repetitions. This builds more resilient strength, because in the real world things aren't in straight lines."

[@juddotto3660]

Your physique is incredible well done brother. And your videos are all super useful and informative.

[@MrBlaffar]

Thank you sir, this is what i needed. Very smart

[@adambagdi9373]

Call it the Trifecta of Training

[@Joe_C.]

Tremendous Trio

[@kenoath5717]

I’m 58 years old and my weekly training is built around the following three exercises. 1. Hindu push-ups 2. Hindu squats 3. Back bridges

[@tanned_cosines_]

i m from India and i have recently started with hindu squats 😂 (here they are called Baithaks) before i used to do normal deep squats and found that my hip is not so mobile and its causing back pain (i m relatively younger) I've started doing deep squat holds (currently at 2 mins max) the thing with baithaks is that your upper body swings while going down (so there's some relief in back pain for me) i started doing deep squat holds thanks to Bioneer. I'd recommend adding these (if they are doable) holds at the start of your workout. It will massively help in the long run. Good day Mister! 🙏

[@kenoath5717]

Thank you! Will give them a try.

[@silversebastianloh616]

I love your videos so much.

[@666aladdin]

great insights brother

[@alexandrech8874]

For me,these 3 exercises keep me in shape: Squats, regular and diamond push-ups, running 10kms in one session. A few leg and arm stretches at the end and you are good to go!

[@Thatsnotmyhandle]

No pulling strength in there is the only problem

[@doctordaro2112]

​@@ThatsnotmyhandleNo work for the posterior and side delts, not enough forearm training

[@Thatsnotmyhandle]

@@doctordaro2112 indeed zero forearm training

[@Will2DoesStuff]

As someone with ADHD this is great, I find I just get lost in large routines so something I can easily remember and track like this is great! Thank you for this!

[@Corey91666]

Mb use a pen and paper. Working down a list shouldnt be to hard.

[@Will2DoesStuff]

@@Corey91666 while that sounds like a good idea at first when you look at the common challenges faced by people with ADHD, making a list and then forgetting to bring it or losing track of where you when following instructions is very common. This is great as a very low number of exercises to track makes it more like you will remember them with out relying on a list and remember where you are in the process. Solutions for neurotypicals memory issues often don't work for ADHD as they don't address the executive function issues.

[@drillerdev4624]

@@Will2DoesStuff out of curiosity: would an app which was basically a list that you could check after you've done an exercise help in your case, or would it be a hazard?

[@Will2DoesStuff]

@@drillerdev4624 I think it would definitely help for some, personally I have to avoid anything that requires me to go to my phone as I easily find myself distracted, for instance I picked up my phone just now to change the volume on my audio streamer and now I'm answering a KZbin reply, I have not turned down the volume!

[@trevorsummerfield5173]

Been doing this exercise for ages it’s a great way to get in shape quick👍

[@nehorayx]

awesome video 🎉, we need more videos on this

[@UsefullPig]

I think doing these three exercises regularly is a great way to start working out

[@scottandcoke1342]

I wash myself with a rag on a stick

[@ChadYu]

Rag for the outside of the body and the stick for the inside

[@Theblotchknows]

Look at Mr. Money Bags over here.

[@saturationstation1446]

at least you wash yourself

[@syrus3k]

Great Simpsons quote lol

[@danielreed823]

I just spit on my hands to wash my hands and face.

[@teotheterrible]

Nice! Will definitely do these 3 and the Horse stance.

[@francescoborghini7669]

Bellissima la camminata della lucertola!! Molti complimenti, ottimi suggerimenti!!

[@JGM20012]

I feel like Lizard Crawl and Tree Climbing would cover all the bases.

[@Fabbethe1st]

Unless it’s cheating (and even if it is cheating) I’d say bouldering/climbing, swimming, and boxing. Maybe not exercises per se, but you’ll get in most things you need there I think

[@TheBioneer]

Yes that’s brilliant, and I have a video on something similar coming soon 😁

[@nathanjosephalard]

Really appreciate your content, effort, and value you've put out! tbh I always expect a deeper voice to match your physic. 😅 but really inspiring and only respect to you sir! 💪

[@AlonzoLuceroSalazar]

Hey, Adam! Love the content and I am *so* tempted to go with the lizard crawl on my top 3, but I must admist to falling in love with Pavel's Simple and Sinister program before discovering yours. As such, my "Thrice Thunctional" would be: - Kettlebell Swing - Turkish Get-Up - Hindu Squats

[@evage99]

I am a pudgy, out-of-shape middle-aged woman, and am fascinated by these...I'll call them "organic" exercises. More nature-based. I don't know if I'm even capable of ATTEMPTING what you did in this video, but I'm going to try 😂 Maybe after letting my family know that if they don't hear from me in a day or two, to come check on me...

[@saucymarvin2671]

rule #1 of the outdoors- do not feed the bears

[@violetsystems8566]

Here’s the ultimate Top 3, this is a topic I’ve been thinking a lot lately, Adam I would appreciate your response! 1. Swimming 2. Push-ups 3. WEIGHTED Pull-ups #thunctionalthree

[@gforce9596]

My name isn't Adam, but I would suggest adding uphill sprints on very steep grass hills. It's a great feeling to go up/ run up as quickly as possible and recover as you walk back down the hill in zigzags to increase recovery time (This is a tremendous functional leg workout too)

[@PeelosopherBananaCrates]

#chickenlegs

[@herreragonza5891]

who needs legs anyway?!?!?! right?!?!!? lol

[@oleksii8182]

Thank you, this is very fascinating!

[@noorulyaseen1100]

Fantastic list man quite similar to what I tought of when I saw the title of this video my top 3 were Lizard Crawls,Body Rows,Duck Walks

[@Idkwhatnametoput627]

I have a question, in how many areas do you think doing knuckle pushups can improve your punching?

[@TornadoOfSouls777]

All of them, Apparently

[@Idkwhatnametoput627]

No offense, but that was incredibly vague

[@cloudybrains]

In precisely 17 areas

[@Idkwhatnametoput627]

@@cloudybrains describe in further detail🥸

[@drip369]

It'll help your wrists mostly, and some knuckle durability. Punching is rotational driven, not in the plane push ups move through

[@kylereblitz2856]

In 20 years, we will be making Bioneer memes instead of Chuck Norris memes.

[@TheBioneer]

Haha the ultimate goal 😂

[@krzychu7937]

Thank you gonna try it out tomorrow

[@benjamininman4874]

Great ideas again. I love your content. Thank you for providing consistent reminders to to the lizard crawl.

[@paulwernichdesigns]

Thrifty Three. Thanks for the awesome videos!

[@cornypinkuni9519]

Motivating vid, thank you!

[@BlueRoseSteakhouse]

Ironic. Just listened to your book today and KZbin suggest this video this evening. Can’t even blame the algorithm since it was two unconnected devices lol. Just picked up a new subscriber!

[@ukopia7743]

Excellent for motivation when one is pressed for time, like me. Thanks!

[@matthewdylla6090]

I love this list, my time in the air force was almost exclusively focused on pushups situps and a 1.5 as our "three" via the pt test and while I always preferred the sort of basic training style obstacle courses "safety" eventually got rid of them as even an option so these are quite great imo for a sort of everyday throw in a quick workout list.

[@paulgianni]

Thank you for this video. I'm very impressed with the exercises and your explanation of their purposes. Btw, your chest is inspirational!

[@awild93]

I love it 3 is a good safty net, if I don't remember to do others, I can try to work these in.

[@kylepieterse3011]

This is great for times when you need to squeeze a decent functionsl training session in with limited time. I use lizard crawls as one of the warm up and fitness exercises for my karate students. Really great functional exercise

[@davideylerYT]

So good - very helpful info! I use hanging gymnastic rings for the body weight row.

[@Her24mes]

i really like the selection of exercises i modify my bodyweight rows by using just one arm (adjusting inclination to be able to do it), but still keeping my shoulders parallel to the floor. This way i also get the benefit of training my core stability in the transversal plane.

[@BobBob-vx4ck]

Awesome, burpees ending in a star burst are a solid add man makers are great too

[@KYRebei]

Excellent 👍. I had a similar functional three I did a Hindu pushup variation which is a sun salute with push-up incorporated into it. The second movement was walking lunges forward and backwards, with a dumbbell or kettlebell in each hand for added resistance. The final functional movement was the chin up from either a chin-up bar or suitable tree limb. Alternating the grip from a chin to a bicep pull up bicep pull up it's fun to create your own routines and mix them up is that is what functional training seems to be about. And at age 65 it's important to not get locked into a drudgery of a routine that taxes the same muscles and becomes tedious.

[@kaufdrop86]

thanks for this!

[@ivan-cb5dc]

Wow everytime a new inspiration to chesell your body like a Greek God, fast, athletic, flexible, big and strong... this is the ultimate fitness channel

[@user-cg9kg2qp7y]

This is exactly what I've been looking for. As a Muay Thai fighter I don't have time to add a lot of exercises to my routines, effective, easy to remember, mobility and strength focused. Very cool

[@qygpygpq707]

Very nice, thanks! I like burpees to warm up, muscle ups as a upper- body- "allrounder" and pistol- squads for legs. Choosing only three moves is realy minimal but every move can be done in different varities.