The Mindful Workout

Developed to be a low-friction, high impact workout that is meant to be completed in less than 30 minutes and aims to provide the body with a variety of stimuli and a moderate challenge.

No devices or screens. The key is to avoid distractions. Keep your focus on purposeful body movement and training awareness.

Tools

F.A.Q

I don’t have a stationary bike or any cardio equipment. How should I warm up?

For your warm-up, try the 6-minute active routine. It includes two cardio moves (jumping jacks and mountain climbers) mixed with dynamic stretches. Feel free to choose dynamic stretches that suit you. Here are two examples to get you started.

What are Crazy 8 Push-Ups?

Crazy 8 Push-Ups involve a descending sequence of push-ups combined with decreasing-duration planks. Starting with 8 push-ups and a 7-second plank, the routine progressively reduces push-ups and plank time, creating a challenging and dynamic workout that targets both upper body strength and core stability.

Crazy 8 Push-Up Protocol:

  1. Begin with 8 push-ups
  2. Hold a 7-second plank
  3. Perform 7 push-ups
  4. Hold a 6-second plank
  5. Perform 6 push-ups
  6. Continue decreasing push-ups and decreasing plank duration until reaching 1 push-up and a 1-second plank
I don’t have a pull-up bar for pull-ups or hanging. What can I do instead?

Although hanging is the preferred exercise, you can substitute the dead hang with any Plank variation, such as Low Plank, High Plank, Stability Ball Plank, or TRX Plank.

If you are unable to find a proper and safe space for pull ups you can try the Mindful Row Protocol. (see images above)

Hanging for 60s and 2 minutes is too hard. What should I do?

Start by reducing the time. Hang for 30 seconds in the first two sets and 60 seconds in the third set. If 60 seconds is still too tough, try 45 seconds.

If hanging for 30 seconds is too hard, break it into two parts: hang for 15 seconds, take a quick break, and then hang for another 15 seconds.

I’m not strong enough for pull-ups yet. Are there easier alternatives?

If you have a suspension trainer, try TRX Pull Ups to build strength. Superband Assisted Pull Ups and Barbell Pull Ups with your feet on the ground are two more options to consider.

What is the Ascending KB Swing with reset protocol?

This sequence involves an ascending kettlebell swing pyramid combined with a quick reset in between sets. Start with 1 swing, followed by a quick reset. Then 2 swings, another reset, 3 swings, reset. Continue until you ascend to a set of 8 swings. In total, you will perform 8 sets of swings (36 total) with 7 resets in between the 8 sets.

I’m traveling without a gym or fitness equipment. What can I do?

I suggest going for a run or following the Mindful Push Up and Mindful Squat protocols. Begin with a 6-minute warm-up and skip the foam rolling. Instead of a Dead Hang, do a Low or High Plank, lasting between 30 seconds and 2 minutes. For Shoulder Dislocates, use a long hotel towel or a light piece of clothing.