RESETS + Easy Strength: A Do This for the Best You Routine
Jan 11, 2021
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It’s a new year and there is a good chance many of us are thankful for that. Even though 2020 provided us with many opportunities to grow and become better, I think the idea of a new year rolling around offers us a hope that we can enjoy the fruits of our lessons. Or a hope that the sun will shine just a bit brighter for us. Whatever your thoughts of 2020, it’s gone now. 2021 means we get to move on and hopefully experience new and wonderful things.
As part of the custom of celebrating a new year, many of us often make pacts with ourselves in the form of resolutions to change, or to become something more.
We have slogans like “New Year, New You!”
I get the idea behind these well-meaning sayings, but thinking this way would embrace an idea that there is something wrong with who we are. It’s like saying 2020 was a terrible year when in reality, 2020 is the year we created or imagined it to be. It’s our interpretation of the year and how we decide to engage it that labels it. That may be a stretch for some of us, but my point is, there is nothing wrong with you. You don’t need to be a new you, you just need to determine to be you - the you that you want to be because that’s who you really are. I wrote a book about that called Discovering You.
Anyway, you’re great. You just need to walk that out and determine to be happy with who you are. You don’t need to become new, you just need to be the real you, the one free from guilt, fear, anger, and general “blah.”
One approach to experiencing this authentic you I am referring to is to move your body.
Your body is the vehicle you travel the world with and it’s the communication/expression suit that you wear. The better working order your body is in, the healthier it is and the better it feels and moves, the better you feel and think. When you feel amazing in your own skin, in your own expression suit, fear and anger have a harder time overcoming the joy that you naturally exude. And, when you feel good (happy, content, joyful, at peace), your perception (your imagination) of the events of the world and the actions of others is more “rose colored.”
Instead of outrage and fear you see through compassion and understanding. Instead of reacting to information through distrust and disgust, you are able to examine it through openness and curiosity.
Yes, a healthy expression suit, your body, allows a way for you to authentically be your true self more easily. It sets a foundation for you to stand on see more clearly. Whereas an sick, weak, fragile, aching body is more like a pit of quick sand - it sucks all of your attention to it, it frustrates you, consumes you, and darkly tints how you respond to the world. When your body feels so good you don’t notice it, you can clearly notice everything else through ease and peace. When your body consumes all your attention, or it limits your desired interaction with the world, you typically only see through your own personal agony and it’s real easy to draw lines and barriers in the sand against the world.
Anyway, again, the real you is the you wants to be an amazing person, the you that wants to feel amazing, the you that wants to make the world better. One of the best ways to be this you is to move often every day.
Here is the simplest way to approach this: Combine Original Strength with Dan John’s Easy Strength.
To keep this really simple, I’m going to share a complete bodyweight version with you here:
Part 1: Original Strength
Press RESET
- Intentionally breathe with your diaphragm, filling your lungs up from the bottom to the top, in your favorite position for 5 minutes.
- Lie on your belly, prop up on your forearms, and perform head nods for 1 minute. Lead with your eyes.
- In the same position, perform head rotations - look for your feet for 1 minute. Lead with your eyes.
- Perform Elbow Rolls for 1 minute.
- Perform Windshield Wipers for 1 minute.
- Rock on your hands and knees for 1 minute.
- Lego rock on each foot for 1 minute each.
- Perform Speed Skaters, or March, for 1 minute.
Part 2: Easy Strength (Bodyweight Style)
- Perform 100 Hindu Squats - you determine the sets (sets of 10, 20, 25, 50, or 100)
- Perform 50 Rocking Pushups - you determine the sets (sets of 5, 10, 25, or 50)
- If able, perform 21 Pull-ups or Chin-ups - you determine the sets (sets of 3, 7, 10, 21)
- If not able, hang for 1 minute - you determine the accumulated time (15 secs x 4, 30 sec x 2, 60 sec)
- Perform 21 Hop Lunges on each leg - you determine the sets.
- Carry Something (30% to 40% bodyweight) for 10 minutes.
- Take a real walk - Walk briskly, swinging your shoulders and keep your lips shut the entire time. Act as if you are late for your dream date but you can’t run because you don’t want to get sweaty.
Parts 1 and 2 do not need to be done together. They just need to be done.
Here are the only real rules:
- Do this every day for 40 days.
- Move where and how you can. Honor will your body will allow you to move. Don’t force anything. If you honor where your body is currently at, it will give you more later.
- If it hurts, don’t do it. Find an alternative or substitute. Trust what your body is telling you.
- Repeat rule #1.
It’s that simple. It works. Your Welcome. Happy New Year!
Take care of your expression suit. Use it well. This is a way to uncover your true self - the you that lights up the world. But, don’t believe me. Do this, try this, experience it. Learn for yourself and discover how to feel amazing in this new year, in your own body.
Don’t try to be “new,” just be you.
Comments (21)
Lukas:
Jan 14, 2021 at 09:10 AM
I just planned my own challenge for January. My call is currently 10 minutes. breathing, 10min. nods his head, 10min. rocking, 10min. get up, 10min. cross walk or march and 10min. loaded bears. Every day. It's hard, but after two weeks I feel incredible strength. Somehow I can do it by the end of the month and then just move on to the next challenge and that is to do it for another month :)
Tim:
Jan 14, 2021 at 05:40 PM
That’s a great challenge!
Joe:
Jan 29, 2021 at 06:18 PM
Where would you add getups to this mix? Any suggestions?
Tim Anderson:
Jan 29, 2021 at 07:54 PM
I’d probably do them before the carries. And I’d probably keep the number at 5 per side, or 10 total.
Joe:
Jan 29, 2021 at 08:44 PM
Thanks Tim. Getups have really been a lifesaver for me, so I always like to include them.
Tim Anderson:
Jan 29, 2021 at 08:45 PM
It’s a fantastic inclusion!
Cory:
Feb 09, 2021 at 09:18 PM
What can you substitute rocking push ups if you’re dealing with tennis elbow? regular rocks?
Tim Anderson:
Feb 09, 2021 at 09:21 PM
Yes, that can work. Or elevated rocking - get’s the legs more love but puts more load on the torso too.
Tim:
Aug 31, 2021 at 02:47 PM
For someone new to your work I am finding these new discoveries quite amazing. As a once reasonably fit (but now pretty beaten up) 51 year old I have been feeling the aches and pains dissolving under a regime of crawls, rocks, rolls and carries. Amazing stuff. The joy is real. Many thanks for this and your work.
Tim Anderson:
Aug 31, 2021 at 03:22 PM
That’s wonderful, Tim! Thanks so much for sharing this.
Keep up the good work, my friend.
Derek:
Dec 05, 2021 at 08:58 PM
Hey Tim,
I always enjoy listening to you and hope to move more like u in the future:)!
I have been crazy busy with grad school and need a reset and thought this would be a great daily reset. Though I am looking for an alternative to the pull-ups as I have had some rotational elbow tendonitis from pull-ups and TGUs?
Thanks,
Derek
Tim Anderson:
Dec 06, 2021 at 11:23 AM
Derek,
Are you able to hang from a bar without pain? Hanging is a fantastic substitution for pull-ups - Maybe even better than doing pull-ups. You could practice active and passive hanging and move in and out between the two.
I hope finals are going well!
Timo:
Apr 29, 2022 at 06:35 PM
Hi Tim,
Apologies for trying to take you back to the heat of the virus. However, this particular variation of Easy Strength has intrigued me for some time already. I was wondering if you have tried the program as written for 40 days or know anyone who had, who already has decent levels of strength? Do you know what the results have been?
Tim Anderson:
Apr 30, 2022 at 03:17 PM
I have done this program, for well more than 40 days. It “works” for me. I’m only looking to stay strong and healthy though - those are my goals. This allows me to do so. But, I’m the one who wrote it so I may not be the best person to ask. I don’t know if anyone else has done it. If you do it, you’ll be able to let me know your results? It’s only 40 days, nothing to lose but experience.
Wade:
Jun 01, 2022 at 08:43 PM
Hey Tim,
Thanks a lot for this , great stuff as usual.
Would this work on an alternate day schedule being one day this and the other one resets and crawling for example?
Would it be 50 rows a good substitute for the pull ups if had issues with those ?
Thanks un avance
Kunal Poddar:
Dec 13, 2022 at 06:40 AM
Hi Tim,
I discovered your program by following Dan John. I have probably overtrained over the last 3 years without any deloads & therefore this program excites me to restart training after a 2 week break.
Had 3 questions:
1. How long do you recommend the brisk walk to be?
2. Can I lower the weight to complete 10 mins of carry? I assume, I can take a break if needed to accumulate 10 mins?
3. If my diet is in check, would the workout help in body recomposition?
Thanks,
KP
Tim Anderson:
Dec 13, 2022 at 07:59 PM
Hey KP!
Thanks for your great questions.
1. How long do you recommend the brisk walk to be?
I like to shoot for at least 10 minutes, but I’ll gladly take 20 if you’ve got the time. Also, this can be done at anytime during the day and it may be especially useful and beneficial to do after each meal. A good 10 to 15 minute brisk walk after lunch and dinner can be great in many ways.
2. Can I lower the weight to complete 10 mins of carry? I assume, I can take a break if needed to accumulate 10 mins?
Absolutely! Meet yourself wherever you’re at. If a 10% bodyweight carry is where you need to be, that is fantastic. And yes, it is okay to take breaks to accumulate 10 minutes. I think this is the best approach to eventually not needing to break.
3. If my diet is in check, would the workout help in body recomposition?
I do think so. These movements are great for your body inside and out. They are good for your nervous system and they build a foundation of strength that just makes everything else easier. If your diet is where it needs to be, you can express the body you want to have. Show up often, eat well, sleep well, imagine well.
I hope this helps.
Kunal Poddar:
Dec 15, 2022 at 07:14 AM
Hi Tim,
Appreciate your quick & detailed response.
After 3 years of a minimum of 3 days/week of intense workouts using barbells, KBs & bands, I am looking forward to this. I have taken a 2 week break & will start this coming Monday.
Cheers,
KP
Tim Anderson:
Dec 15, 2022 at 03:35 PM
Let me know how it goes, if you don’t mind.
Kunal Poddar:
Dec 19, 2022 at 09:56 AM
Hi Tim,
I was so excited about this that I started on Saturday. I did a couple of of full sessions (Saturday & Sunday). 50 hindu push ups & 100 hindu squats had me sore on the triceps & quads respectively to the point where I was walking gingerly especially down the stairs. It also took me over an hour to complete the entire routine & I had to push it to get it done.
Since, easy strength is about taking it easy & with your 4 point checklist, today I dialled back to 25 hindu push ups, 50 hindu squats, 14 each of hop jumps & 10 min carry with a 10kg dumbbell (instead of 40lbs KB) while keeping everything the same. The workout felt better today.
I wanted to quickly check Is it ok to dial down or would you suggest I take up different routine? Body weight training exposed me over past weekend & I would like to stick to it. I am 39, 173 cm, 91kg male.
Thanks,
KP
Tim Anderson:
Dec 19, 2022 at 01:47 PM
Hey, it is absolutely okay to dial it back just as you did. That is also wise intuition! You’re listening to your body and meeting yourself where you are at. This is the best route to reaching your goals. Keep up the good work. You’re doing great!
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