Minimalist Workout Routines for Upper / Lower Body Split

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Minimalist workout routines are great because they allow you to get in a quick, effective workout with minimal reliance on equipment. In this video I share a minimalist upper/lower body split that I used to do a lot. It's great for people who travel a lot, or for anyone who doesn't want to invest in equipment and wants to advanced beyond my beginner routine.
What is a minimalist workout? Well, I don't think there's a dictionary definition for it, but here are my own criteria:
• little or no equipment required
• can be done in relatively short amount of time
• effective for fat loss and/or muscle gain
• does not require a lot of space
The upper body / lower body split routine I should in this video meets exactly those requirements. You can do this in a small space of about 8 ft. x 8 ft. like a living room, bedroom or yard. You don't need ANY equipment aside from a step on a staircase for the calf raises. And since the exercises are done in a circuit, it only takes about 30 minutes or so.
I hope you guys enjoy the routine if you try it. Don't forget to follow me for more workouts, tips and motivation!
-Ryan

[@nonemo138]

So I only really have one functioning arm due to congenital disabilities. And I just nailed this training routine after maybe six months of regular exercise! I'm proud to have made it this far and your videos have been of great help! Even though I have to make a few modifications to the routine this is a great full body workout! Big ups! 💪

[@enzocarneiro1212]

Keep it up dude!

[@aayush6846]

That's insane bro u r like super super dedicated 🙏💯😵

[@arqjrp]

Exactly what I like, I do 15 mins in the morning 15 mins at night 6 days a week, and I'm seeing results.

[@spartanwarrior1995]

Good keep it up bro

[@DeanieChung]

wow that's amazing! keep it up!!

[@DokiPipo_]

What kind of result?

[@Lucasukx]

Terrific demonstration with an explanation of everything so its value is understood.

[@marcelloantoniodreier4795]

thanks for the template!

[@1Hannigan1]

Glad to see your channel is successful, happy holidays.

[@pokestav9300]

thanks for the exercises

[@0xKhalid]

Hey, Ryan shouldn't we include some pulling exercises. I know it's "Minimalist workout" but we could use a broomstick and a couple of chairs to do some rows at least.

[@jonathansanchez4748]

I can't believe I never thought of a broom and a couple of chairs, I've been trying to find a way to do body weight rows without buying equipment for weeks

[@Hectrix]

@@jonathansanchez4748 or just pay 10 euros

[@ivo33]

Thank you, Ryan. Your videos are really making a difference during quarantine. Great work-outs, and your explanations are very clear and complete. Looking forward to learning more from your videos.

[@kamarudinharun7443]

Thank you very much for this. Great workout. Will do this.

[@FitAfter50]

Nice work. I like going to the gym but not everyday. Jumping jack are the staple of my warm ups also. I have reached my running goal for the year and I am starting to focus on HIIT home workouts. Thanks.

[@donscott3891]

THANK YOU got me motivated again

[@gauravvarshney1646]

Thanks Sir. Please share more workout videos like these. More upper lowers splits new exercises. Push pull legs etc. With no equipments.

[@stevesanders5348]

Your the man. This is what most ppl need. The basics.

[@spaizemunkie4397]

Awesome content! Thanks 🙏

[@gsp_admirador]

Gonna try this tommorow

[@davidkohout3981]

This is actually also a great warm up routine for more advanced athletes imo

[@SuperSeamus]

love the video very informative

[@hetpatel1250]

Wow this is brilliant. I too have a similar 4 day routine, but i additionally also use resistance bands and rings to complement the bodyweight exercises. My split is one day: lower body+arms (bis and tris) and next day: shoulders+back+chest. Rest one day and repeat. Saturday and sunday is active rest which is mostly me practising handstand progressions or some exercises on rings like dips or some unilateral exercises. This channel has helped me a lot. Thank you :)

[@davidjones6470]

Bloody great vid Ryan as always 😋 And merry Christmas sir

[@ze55fa13]

👍 one of your best videos ..

[@marcelloantoniodreier4795]

legs tomorrow will be timed: 30 sec Go! 05 sec off x6 exercises prisoner reverse lunge bottom-squat-hold archer squat alt. one leg glute bridge curtsy squats calf raises round goal is: 6 rounds! progression would be every workout I add 5sec to ONE round until I hit all 6 rounds 1minute per exercise!

[@redditride8]

Only channel i subscribed

[@marcelloantoniodreier4795]

did it 30 on 05 sec off x all 6 exercises ->rested 90 sec & repeated to a total of 6 rounds = intense 30min workout!

[@azimmey]

Nice, subscribed

[@chickensdontsurf]

Dive Bomber = chataranga... love it!

[@thedeadlyevil7514]

7:47 Ryan: take a look at the camera!

[@MathusalaTree]

You da man

[@odedonn3912]

Thanks Ryan @minusthegym - Great vid! If I’m short on time, does it make sense to do both upper and lower body on the same day for x2-3 times a week (3 sets each for 6 sets total)? Or does the split days will give better results? Thanks for all your great vids - you’re a great teacher!

[@adarsh_kandari1399]

Youre helping us alot with giving tips but can you make a minimalist exercise for intermediate level ? Please

[@shanefoye6635]

Thanks for the quality content. For the archer squat, can you do the same leg 5-10 times in a row? I find that when I alternate I need to do way more reps to reach failure.

[@tmac2368]

Nice one bro !! And btw don't forget that intermediate parallete routine... I'm looking forward to it!!, Thanks man

[@stereoscuro]

Hi, I'm starting calisthenics following your channel for progressing from frog stand (I can hold for 65 secs now with good balance) to handstand. How do you suggest I incorporate these exercises when I also need to intertwine them with the other progressions for the frog-to-handstand skill? Thank for your great videos, they are helping me a lot! :)

[@Teeth.Ledger]

Hats off to you Johnny Sins

[@kaleboomgeit]

Thank you for your video! Is is ok to not include pulling exercises? Or how do you compensate these?

[@MinusTheGym]

Marvin Spring the pushing exercises hit your upper back a little, believe it or not. The reverse planks especially. But yes, after a while your pull strength would begin to lag behind so I wouldn't recommend a routine like this forever, especially for those who want to achieve mad pull up skills, muscle ups, front lever, etc.

[@piyushdwivedi7195]

The first time i saw curtsy squats was on Sins Life, today is the second timme, coincidence.....

[@adarsh_kandari1399]

😂😂

[@ikmor]

You mean you watched this video twice. ^^

[@artwebb6939]

I don't know about others, but I have viewed your Burpee tutorial multiple times In part because you're the only KZbinr I have seen who actually gives any sort of a progression

[@gsp_admirador]

Look for these channels as well, "calisthenics and weight training" and "training pal", they provide good progressions.

[@artwebb6939]

@@gsp_admirador thanks!

[@ssheikh3598]

plz plz plz make a video on NO EQUIPEMENT Lats exercise... i can work delts, pecs, leg, core, even biceps without any equipement... its only Lats for which i hav to use, exrcise bands, pull up bars or dbs... plz plz plz any floor based, wall based or doorways exrcise to work my lats !! highly needed wen I m traveling/staying in a hotel room...

[@mihaiteaca3288]

Hy Ryan! Do you think is ok to do push leg day and the day after pull and core? I want to separate push day from pull day because pull workout is very hard for me....I can't do more than 2 corect pull ups. I need to unlock pull ups. On the push workout I am better( I can do 12 dips, 20 push ups, 12 pike push ups..etc). Or is it ok to do only pull in one day and the day after push, leg and core? Thank You!

[@neversate]

Hi ryan i can easily do 50 bodyweight squats can u please upload a tutorial video about pistol squat

[@cubingcubez6678]

I can 100 buy still can't do pistol squat. I mean I do assistant pistol squat. For you to reach here do Archer squat . Then if you are able to do like 20-25 reps Go for assistant pistol squat . Then with time remove assistance.

[@MinusTheGym]

Sagnik Chakraborty thanks for the reminder. Pistol squat has been on my video list for months now. I'll make it soon 👍

[@GeorgeLocke]

Try skater squats in the meantime.

[@kevinramos1159]

How would you incorporate cardio into this routine?

[@handre8969]

I felt I was doing pretty decent until I started doing a second set of those Dive Bombers...

[@mightytaco123]

whats an active rest day? is that more working out?

[@lehongduong132]

Honestly, if i’m in a minimalist situation, i would train for the handstand with kick up, wall handstand and pike push up

[@JK-ru3kt]

Nice choices, me 2. I would also add on pullups and one arm pushups, and Bulgarian split squats.

[@Torben1211]

I really like your videos! But I was wondering, do you work out in the gym at all or have you ever? If so for how long? Thanks

[@MinusTheGym]

Torben F I was a gym rat for 10 years or so, from my late teens through my late 20's. I lifted weights a lot. If I work out at a gym now it's only through necessity. My rule is I only use gym equipment if I have the same thing at home to use (pull bar, dip bars, fitness bands, etc.). So the gym/fitness center is a "space" I use, no different than my basement at home.

[@ArvindBhave]

@@MinusTheGym what made you change to bodyweight working out?

[@jonzwikk1582]

Good push for the upper body but missing the pulls

[@feanglampard2930]

Does it work if i do it 3 days a week And my arms hurt alot but less around my body [when i do upper body] , is that normal And i only could do 3 dive bombers

[@Chris-ur5kj]

Isnt there missing an exercise like (australian-) pull ups for the back? Or for your calfs? (Im not sure if its called like that but i mean the "lower lag")

[@Arunrajabraham]

All the jumping kinda takes care of the calves. Ur right about pullups though!!!

[@Gid-J]

"High Knees" brings your knees above 90 degrees. You were only running in place.

[@mariohenriquetomassi8272]

Another great video, but I miss the pulling execises.

[@MinusTheGym]

Mario Henrique Tomassi me too. That's the only problem with no equipment workouts. I'd eventually have to go find a low tree branch or ledge to pull up on 😊

[@ikmor]

How about doing swimmers? :)

[@ElClubAsimovianoDeDivulgacion]

@@ikmor what's that ?

[@toneypereira714]

Bro Ryan what about the giveaway??

[@MinusTheGym]

Toney Pereira today was the last day to enter the contest. I'll be uploading a "what I eat in a day" video later this week (Friday, probably) and it will announce contest winner :)

[@rydrax6263]

Nice Ryan, really love the content that resonates. Are you from the US and do you have an email? Thanks hope we can connect soon

[@thedeadlyevil7514]

Are you Johnny sins? 😂😂😂

[@cherico94]

Can a beginner start with this workout routine?

[@gnarlsdarkley]

I'd say this pretty much is an ideal beginner workout routine! Nothing fancy or complicated. Just the basic and most effective exercises.

[@JS-wj3rl]

Eric Jacinto If you get anywhere close to this routine, then you are not at all a beginner.. Ryan himself said it, its for middle to advanced level , That who thinks it’s for beggars, probably didn’t even try to do any of those ..

[@cherico94]

@@JS-wj3rl alright thanks. I was looking for routines that don't involve weights and bars. Which is why I started this routine. I've not yet perfected it and I started understanding why it's not for beginners. But as a beginner it's good to tone it down when started a routine like this. Been at it since the last 3 weeks now.

[@wolfumz]

@@cherico94 yeah, 4 cycles of this would be pretty tiring for a beginning. Remember that you're much better off doing 3 quivering push ups with great form than 12 push ups where you're cheating and squiming. Eventually you'll start doing 4 perfect pushups, then 5, then 6.... building muscle is a slow, slow process.

[@ajithp.r6787]

I have a doubt though. Shouldn't we target the abs?

[@MinusTheGym]

All your core muscles get worked when you’re doing other exercises. One of the benefits of calisthenics is that you’re almost always supporting your entire body and engaging stabilizers in your core to do so. But if you really want your abs to pop, or have a crazy looking core, you can throw in additional exercises like hanging leg raises, windshield wipers, crunches and reverse hyperextensions.

[@ajithp.r6787]

@@MinusTheGym wow...thanks sir. I was trying out your bodyweight routine with no equipment (3 days per week) I'll incorporate these. This was really helpful. Thanks a lot❤️❤️❤️

[@verysweatypalmssenpai1496]

How many archer squat reps tho?

[@MinusTheGym]

I typically do 20 in a set (10 reps per side) and alternate sides each rep. Those archers, also known as “Cossack squats,” are more about quality than quantity though. They’re especially good for improving hip mobility and hamstring flexibility.

[@verysweatypalmssenpai1496]

@@MinusTheGym Thanks alot!

[@poilsopattes2929]

Johnny Sins ?

[@ArvindBhave]

What is the footwear you have worn?

[@joegt123]

Socks?

[@justtakecoldshowersbro892]

Indian niggas

[@baz9653]

White socks

[@user-iu9up8lm1z]

Where is back exercise?

[@martinv1995]

The reverse plank is an isometric exercise that if done correctly works your entire posterior chain, meaning your backside.

[@mcsplitsecond9112]

M.N.C.ENT GOOD JOB 219.G.I.BOY

[@cubingcubez6678]

Dive Bomer=Hindu Pushups?

[@shivamraghuwanshi3148]

Yeah hindu pushups

[@artwebb6939]

Similar but slightly different

[@GeorgeLocke]

The Hindu push up is performed going straight from the press up position (cobra) back to the pike (down dog) rather than going back down from the press.

[@deepakpoonia6749]

Dive bomber aka ram murti dand are much harder than hindu pushups

[@aargee3482]

Love you johny sins

[@Crus0e]

Jhonny Sins just moved into a brand new house 😂

[@0ThrowawayAccount0]

Crusoe that’s the same house. He’s in his basement. You can tell by the cat door