Hybrid Calisthenics: The Mindset Shift for Simple Fitness

This program distills Hampton's mindset shift regarding fitness, emphasizing achievable goals and sustainable routines over grueling, idealized visions. It encourages a foundation of minimal, effective effort that can be scaled up as desired. It also focuses on habit formation techniques and leveraging social influence.

Powered byDeedit Logo

Program Modules

🤔

Ideal Fitness vs. Realistic Goals

Examine your idealized fitness routine and compare it to your actual fitness goals. Identify the discrepancy and understand that you don't need excessive training to meet your fitness goals. Learning Objective: Understand the core difference between idealized fitness and practical fitness goals.

Envision Your Ideal Fitness Life

Daily

Take a moment to envision your 'ideal' fitness routine. What time do you wake up? What exercises do you do? How long do you spend exercising? Consider what you think you should be doing if you had unlimited time, energy, and motivation.

“if you had unlimited time motivation and energy everything you needed to have the ideal fitness plan”

reflectionSign in to Schedule

Define Your Actual Fitness Goals

Daily

Identify your actual fitness goals (e.g., grow muscle, increase strength, lose fat). Be specific. Write them down. Consider what is necessary vs what is ideal to achieve these goals.

“what are my actual goals and the most common goals just to summarize are something like grow muscle increase strength increase Mobility increase flexibility lose fat”

reflectionSign in to Schedule

Assess Your Fitness Mindset

Daily

Consider the messages you've received about fitness. Do you think fitness requires grueling hours or is it possible to make progress with minimal time commitment? Why do you believe that?

“I think a lot of it is the media that we consume when we're young when we watch stories and we watch cartoons when the main character has to fight the villain they undergo this huge training montage where they have to overcome hellish conditions”

reflectionSign in to Schedule
🌱

Finding Your Minimum Effective Dose

Understand the concept of a 'minimum effective dose' in fitness – the smallest amount of effort required to produce the desired result. Learn how to build a foundation with minimal effort and scale up as desired. Learning Objective: Apply the minimum effective dose concept and begin minimalist fitness.

Research Minimalist Routines

Daily

Research minimalist fitness routines or studies that demonstrate muscle growth and strength gains with limited time commitment (e.g., one set to failure).

“some people can get growth muscle growth and strength and as little as one set a day”

reflectionSign in to Schedule

Execute a 10-Minute Routine

Daily

Perform a 10-minute full-body calisthenics routine. Implement the following intention: 'If it is [TIME OF DAY], then I will perform the 10-minute minimalist routine.'

“then you can have your foundation of your routine Take 5 to 10 minutes and then other stuff like oh then I'll go for a jog then I'll go on a treadmill then I'll bike a little bit then I'll jump rope then I'll stretch a little bit more and you add that on so you can scale it from anywhere from 10 minutes to an hour”

simulationSign in to Schedule
📈

Building and Scaling Your Routine

Learn how to build your fitness routine from a minimalist foundation. Focus on adding small elements as desired, instead of striving for a complete, time-consuming overhaul. Learning Objective: Establish and grow minimalist routine for best gains.

Create a Foundation Routine

Daily

Design a foundation routine that takes only 5-10 minutes. This should include exercises targeting major muscle groups. Plan where and when you'll do this routine each day. What is reasonable to commit to even on your busiest days? Use implementation intentions (e.g., 'If I finish dinner, I will immediately do my foundation routine').

“if you build it intelligently then you can have your foundation of your routine Take 5 to 10 minutes”

reflectionSign in to Schedule

Identify Potential Add-Ons

Daily

List additional exercises or activities you enjoy that can be added to your foundation routine on days when you have more time or energy. Remember, these are optional, not required. Consider the 'loss' of not doing these add-ons, which you enjoy, as a motivator.

“you add that on so you can scale it from anywhere from 10 minutes to an hour”

reflectionSign in to Schedule

Share Your Progress

Weekly

Share your foundation routine and any progress you've made with a friend, family member, or online community for accountability and social support. Ask them to check in on your progress regularly.

discussionSign in to Schedule

What You'll Accomplish

  • Understand the discrepancy between ideal fitness routines and realistic goals.
  • Identify personal fitness goals and create a minimalist routine to achieve them.
  • Develop a sustainable fitness approach by building from a foundation of minimal effort.
  • Recognize and challenge limiting beliefs about fitness requirements.
  • Apply habit formation techniques to establish consistent exercise habits.
  • Utilize social influence and accountability to maintain motivation and commitment.