The Only Workout You'll Ever Need

In the seventh installment of the Natural Born Heroes series, Chris McDougall discovers the fitness secrets of ancient Olympians, and shares the only workout you'll ever need.

[@akmani]

The movement is Hindu Push-up (practiced for ages by Indian wrestlers), which is itself based upon Surya Namaskar from Yoga, which has been practiced for thousands of years in India. So this is a series of yoga poses, with a jump added in the end, that is all.

[@jahnwarnermedia]

spot on...dands and bethaks ॐ

[@Atkrdu]

Sounds good. I think it's a little much to say it hits everything, since there's nothing working the twisting muscles of the body or the neck, but still something I want to give a try.

[@Eric3Frog]

No unilateral or contralateral movements here.although this is covering a lot of the basis, it takes more than this for complete movement training routine.

[@darrylportra4340]

Good Stuff,Mr Maxwell

[@Mike-hw5jp]

Can someone tell me why he lets his core and hips sag when he extends his feet back in the beginning?

[@Ares-fo9gt]

Taken from india

[@EricThompson-gs9ce]

ok, so what's the rep/set routine? Is it the standard 8-12 rep/ 3-5 sets, 30 seconds rest between sets?

[@EricThompson-gs9ce]

Is this everyday or 4x a week?

[@neohubris]

just do it

[@Eric3Frog]

Since this is more of a mobility exercise than a strength exercise, everyday practice would be best. Properly, you should fluctuate the intensity level on a day-to-day basis.

[@claredodd1258]

Yoga

[@rekha8973]

A lot of poses from Suryanamaskar...

[@dude861]

No Crawling, no Running/Sprinting, no swimming, no fighting... Sorry, but nope, that's not the only workout you'll ever need. Seems like marketing

[@LokendraSingh-gv3uu]

This is just doing Hindu Pushps.. thought not giving credit.

[@Ares-fo9gt]

Hindu pushups

[@davidcendana2302]

This is deceptively easy.

[@AceDeclan]

Yeah, I can see your hearts strength increasing through that tough aerodynamic exercise. Not.

[@speedraceraufmach5]

Reminds me of the good old burpee, combined with some yoga. So, why not? Pull Ups in addition and you get a high efficient bodyweight workout.

[@anupkodial6707]

This is nothing but " Surya Namaskara" , a yoga pose. Can be translated as Sun salutations. Indians have been doing this excercise for thousands of years.

[@blacktail522]

It's an awesome move. I found this video and immediately added it to my morning routine. I like to do them really slowly and add a pull up after the jump.

[@johncoffin9354]

Its simpler than surya namaskar, though obviously drawing upon it for content. Indian wrestlers do the dand and the bethak for mega-repetitions, and both those moves are incorporated into surya namaskar.

[@sore5246]

thanks for reference, will look it up, oh just remembered this animation of surya namaskar media.giphy.com/media/PamQm28534SYM/giphy.gif

[@Janisurai]

so true

[@SaintBozman]

Just finished Natural Born Heroes. Great book, highly recommend! That lead me to this video

[@anilsreekumar]

look up suryanamaskar , it's a ancient Indian exercise. that's the routine you showed today

[@Shrikant_Patil]

That's exactly what I thought of at 5th step and looked down for comments and here it was :)

[@drohegda]

Anil Sreekumar Also the Salutation to the Sun.

[@Mani_Matter]

Gotcha

[@peterschever4731]

No squat in surya namaskar?

[@MrFlexlelin]

No, it´s not. This is a different sequence. squat, jump to squat, straight push up, bear, are not in the sun salutation. Plus according to the book YogaBody: the Origins of Modern Posture Practice the sun salutation appears at the end of the 19th century and is related to Danish and Swedish gymnastics.

[@smr144]

it's just a more complex sun salutation

[@Eric3Frog]

Running, climbing, and some forms of swimming involve contralateral movements which are not present in this sequence. You should also train some unilateral movement.

[@luisodisseu]

Absolutely right! What about the transverse plane?

[@karansangwan12]

This is suryanamaskar with some variation..here you see 1 exercise with 7 or 8 movements..Indian wrestlers perform many different variations of this exercise

[@reddgsx]

1:00 what's up dog?

[@davidcendana2302]

Ayyyy

[@MonsterBeastFitness]

reddgsx nothing much what's up with you?

[@AceDeclan]

0:59** he said “keep going up into up dog”

[@jf4118]

I'm so glad this guy just invented the 6 part burpee. No one has ever done that before. And with a jump and a pull-up?! Wow. He must be a scientist.

[@donharrold1375]

Hmmm, really? Do you think most people are going to remember this whole sequence? What’s wrong with push, pull and squat?

[@rishikeshnarayanan9924]

Not ashamed to steal ancient indian workouts ha ha.The credit goes to ancient sadhus and not to the so called 'father'(french navel officer as u mentioned).

[@jahnwarnermedia]

Fantastic...you need to jump up and do a pull up then you'll get everything...

[@SmokHealthy]

I have lots more exercises if you still need some ‼️

[@Eric3Frog]

You could transition the jump into a pull-up.

[@ankurboss3224]

This is what our indian wrestlers do in akhada (in hundreds of quantities)

[@Vegan_Kebab_In_My_Hand]

Or just hug a tree, literally. Jump up on a thicker tree, squeeze and hold with your whole body trying to overlap the tree. This engages all the muscles as well and is much simpler and more efficient imo.

[@monkeykid66]

except the lower back which is one of the most important set of muscles, if not the most important. i encourage tree hugging (until collapse) + an ungodly amount of supermans (bodyweight) and/or goodmornings/deadlifts (weights).

[@Vegan_Kebab_In_My_Hand]

Good advice. But are you sure it doesn't involve lower back? Because I generally try to have my knees bent and have them positioned higher.

[@monkeykid66]

Matej Hoffmann i was about 8 the last time i tried idk.. it seems like it doesnt though if you look at it theoretically, since it would require the opposite motion of a crunch.. idek really, im going to experiment with it if i find the chance

[@Vegan_Kebab_In_My_Hand]

Good luck then, hopefully you'll the best posture for it.

[@monkeykid66]

Matej Hoffmann thanks lol. peace and health to you

[@robertoq125]

It's exactly 2 years to the day when this video was made and the first time I've seen it...July 1, 2017 This is excellent exercise and I will try it....thank you Steve👍

[@mrmoe110]

So basically a variation of surya namaskar

[@sdaiwepm]

I respect Steve's experience and insight, but he keeps repudiating his old(er) teachings. E.g. I'm almost positive Steve-2019 would say that those two jumps in the sequence are not worth the risk to your joints.

[@ΣΤΑΥΡΟΣΣΙΑΜΠΑΝΟΣ]

Hello! What if you have lower back disc problems? Too much hyper-extention...

[@elmafudd9703]

Oh look he invented yoga with a jump. Seriously, can I purchase an book a dvd and a T shirt.

[@OmParkash-vd1ss]

Follish west people this an indian exercise and this is not a proper method Every indian wrestler use to do this more than thousand time a day Watch their workout videos to learn this This is better for you👍👍👍😁😁

[@mfawls9624]

A 12 step program!!

[@jackslater8688]

Push pull squat hinge

[@paddywashere9812]

So many arm chair Haters and Critics out there? Now Hating is embarrassing. What dose this mean "cognitive dissonances"

[@revanthamoji4356]

Copy of Indian Surya namaskar. More than 3000 year old practice

[@venugokart]

This is variation of Sun salutation, 5000 year old yoga technique. Genius Indians!

[@sebastienroux1790]

1 exercise with 12 steps... might as well do 3 exercises with some weight and work everything well.

[@rfjohns4452]

KZbin has Hindu Strength Training that many already stated this movement was taken from. Having done various exercises from running,Olympic& power lifting quite heavy this Hindu Strength movements are much superior combining strength but lots of endurance movements that are absolutely needed for heart,lung,muscle endurance with no equipment much superior than CrossFit.

[@pavank3191]

very much similar to Indian wrestling regime n malkhambh.. respect to u guys 💞😎👍

[@gauravshukla2567]

Hindu push up and sit ups.

[@CabelCabelCabel]

I only wish McDougall would leave Maxwell and co-operati with Ido Portal

[@AA-nx8ki]

Just buy a dog and get into fight with it everyday

[@xvenomx9790]

What breed

[@AA-nx8ki]

@@xvenomx9790 poodle

[@xvenomx9790]

@@AA-nx8ki not strong enough. Fight with a pitbull

[@AA-nx8ki]

@@xvenomx9790 that's illegal boo

[@xvenomx9790]

@@AA-nx8ki i fight my pitbull all time

[@markmcla]

That looks like a nice sequence of exercises. I'll try it!

[@janakiramrk4452]

Suryanamaskara n Hindu Pushup combined with a jumb

[@dannaharvey7124]

Could add easy pose for twisting like revolved triangle pose but sure do both side, but would use this tough

[@Maeve_Puffs]

Wow this was amazing man! Thank you so very much!

[@shandalove1654]

Why the dirt. I would have just watched him

[@kailashv9]

that's a Indian Push-up just with 2 different added movement - Bare squat & Jump

[@ilar1947]

I thought that turkish get up is complicated. 😂

[@victormeraz3416]

I should do this

[@regularbasis9295]

It so motivational 🙌 to see grown men in great shape.

[@TheFissionIsMailed]

this is just yoga kundalini positions, lol.

[@paddywashere9812]

Surya Namaskar, Salute to the Sun or Sun Salutation Is completely different to this: This routine is not sophisticated like Surya Namaskar is. Most important thing is breathing. Like Steve Maxwell says this is a quick routine also he say every exercises is a breathing excises. LondonReal #Motivation #TransformYourself STEVE MAXWELL - BRAZILIAN JIU-JITSU MASTER: Strength Training, Martial Arts And Mobility - Part 1/2 kzbin.info/www/bejne/o4fXqGmjhs1rgMk

[@danxthexman1]

indian pushup with burpee nothing to see here.

[@Meli_Alexandrias]

Ancient Olympians? Greek? cause I am and I didn't ever see or heared such moves. and ancients Olympians isn't a way to refer ancient Greeks y but simple Olympians are better.

[@MrVanhoden]

YOu don't saay Olympians as the Polis Olympia did not exist it's in the myths and a mountain ofc. You call the ancient fucking greeks. That's also how we'll call them 100 yrs from now. The fact that you called them Olympians shows a lack of education. Have a nice day.

[@cradohaps-bb5nd]

so basically burpees. got it

[@harrywhyatt266]

There's no pull motion

[@loulopez554]

Steve Maxwell is a master.

[@chrisvargas6857]

Awesome modification training has my respect!!!👍

[@noelfrancisnunez5729]

Nice

[@THEONE-sy7zh]

Hindu push up

[@Kobayashhi]

No towels ? :)

[@2kusiainen]

I'd hate to be stuck in that dark shack with these two weirdos. Good workout though

[@alexanderstevens145]

Lmao

[@tfs1237]

Sorry dudes, I was doing that 20 years ago in the Army. Theirs nothing new in the fitness world its just that people have forgotten a lot of shit. ............and sorry what kind of an ego do you have naming it after your-self.......................embarrassing.

[@droptozro]

Yeah military/fighting class workouts usually use more body weight type workouts because having 50+ machines for everyone to workout with is a bit difficult. A lot of people don't really know how much you can variate bodily exercises with little or no weights using just what's around you and still get great normal body movement workouts. Too much hype into the new machines and technology.

[@berserkfury2k919]

TFS 123. we're you doing these exact movements or were they slightly different. also what were your reps, sets, rest betweensets and how often a week. thanks

[@Eric3Frog]

@@droptozro lower tech in exercise always gives better results.

[@paddywashere9812]

Surya Namaskar, Salute to the Sun or Sun Salutation Is completely different to this: This routine is not sophisticated like Surya Namaskar is. Most important thing is breathing. Like Steve Maxwell says this is a quick routine also he say every exercises is a breathing excises. LondonReal #Motivation #TransformYourself STEVE MAXWELL - BRAZILIAN JIU-JITSU MASTER: Strength Training, Martial Arts And Mobility - Part 1/2 kzbin.info/www/bejne/o4fXqGmjhs1rgMk

[@metalfingers6913]

This is a variation of the sun salutations. Nothing new here

[@Renegadedd]

Thats not exactly climbing running and crawling thou. What these guys are looking for is Movnat.

[@AjayKumar-fb3gx]

Lol. Just do suryanamaskar. You just modified it, it's a Centuries old exercise. And you say you came up with it. Nothing new.

[@howcanimiss]

Talk about being tough but wears a glove to protect his hands

[@Eric3Frog]

If you injure your hands today, you won't be training tomorrow. Risk vs reward.

[@amanpihal608]

indian wrestlers are performing this routine since ages . They do the ropes as well .

[@Qwerty_789]

dude, just lift weights

[@ignoratiodebibiware4295]

for real

[@magnusemeritus]

Is that guy a former fighter? His ears kinda look that way!

[@thomashungerford]

Yeah Steve maxwell is an old hand at wrestling and Brazilian jujitsu.

[@eljefe5536]

World bjj champion...

[@troyhiscock3984]

Or just do burpees

[@iungimus]

How did I get here🤔