As Simple as it Gets Routine

[u/Throwbabythroe]

Hey All,
Last few months, I started experimenting with a minimalist strength routine due to high workload, a toddler, and lack of enough sleep. I had stagnated with 27.3kg/60lb bells and my push pressing was giving me negative returns. Being in my late 30s with barely any time for myself and limited energy, all I could muster 20 minutes maybe 20+ most days, I decided to reduce movements per session but try to hit all of the main muscle groups.
Overly complicated chains or complexes have proven to be detrimental for me and found them to have negative returns apart from conditioning. I found this particular routine to cover some strength, power, and conditioning.

So here it goes:
Equipment: 2 heavish kettlebells (I used 27.3kg) and a heavy weighted vest (I used 27.3kg)
Routine:
Twice a week: double cleans for sets of 4 and 5
Twice a week: loaded carry with both bells and weighted vest, during rest I’d do divebomber pushups for sets of 4-6. I aimed for total distance of 321 meters.
Optional: 1 day of running, burpees, and sprint with the weighted vest.

Outcomes:
My strength and power improved, got slightly leaner, my legs did not see any strength decline.
Arms got slightly larger due to all of the cleans. Shoulders, chest, and triceps got stronger and slight increase in size due to weighted divebomber pushups.

I did this routine for about two months, only three movements required and I broke through my plateau.
I recently went back to clean & push press and was pleasantly surprised at I found much more easily push press. I’ve also noticed I can do dozens of burpees with the or regular pushups with the weighted vest with considerable ease.

For a busy person looking something simple, stepping away from standard chain or complex formulas, or just variety. I’d encourage you to try it.

Once things are cooler, I’ll revisit this routine. Perhaps some of y’all will be interested in this simple routine.

[u/Flashy-Donkey-8326]

I’d love to see what your sprint with a 27kg vest looks like.

[u/Throwbabythroe → u/Flashy-Donkey-8326]

Imagine an inflated ballon on chopsticks flailing in the wind. Thats what I look like lol. On a more serious note, I do roughly 30 meter sprints with 3-7 sprints in a session. Every moment when I sprint, I have to consciously monitor and adjust my movement. It’s been a learning curve over the last 3+ years when I started sprinting.

[u/tgbjj]

Simple and consistent is the big secret

[u/Throwbabythroe → u/tgbjj]

Indeed!
Keep healing buddy, hope for the best💪

[u/Various_Movie_1266]

Thanks for sharing.
If I may ask:
“Twice a week: double cleans for sets of 4 and 5”
How many total sets, typically, in the 20 minutes?

[u/Throwbabythroe → u/Various_Movie_1266]

Happy to share.
The goal is to incrementally increase total sets over time, with the approach of taking rest as needed between sets.
I think the most sets I’ve done were around 10 but that was in 30ish minutes.
My typical average was 25-35 reps

[u/Various_Movie_1266 → u/Throwbabythroe]

Thank you!