Fair warning: personal post below!

I’ve always been very active physically thanks to my father who is a sports teacher. These days, I’m following this Gymnastics program which is coupling strength training and mobility. I’d recommend it to anyone who has the time to work out seriously for around 45 mins at least 4 days a week, or nearly every day if you also do the focused mobility sessions.

Of course, finding such a time every day is not easy and even if I am dedicated to it, I often miss my daily session for lack of time. When that happens, I will do a mini workout based on the exercises Ross Enamait offers in his fantastic book Never Gymless. Since I am the one picking up our daughters in the evening at their daycare center, I use the 2-3 kms run to do a conditioning workout from Ross’s book as well. But apart from that—which I have no choice but do if I want to get my daughters home—finding the time to do a proper workout everyday with two daughters aged 2 and 4 who have a tendency to wake up at 6:30 am if I attempt a 6:15 am workout can be challenging…

But I recently discovered a morning routine I can do in 5 mins which is excellent for both strength and mobility. Of course, for conditioning you will have to do something else, but still. Hugh Howey is one of my favorite authors (check out his Silo series if you love near-term sci-fi and haven’t read it yet) and in one of his Wayfinding books he describes his “5 tibetans” morning routine which is essentially a combination of 21 reps of 5 exercises.

Hugh describes the routine in a series of video I embedded below, and I’ll leave you to watch them to see the exercises used. It turns out the routine, which I didn’t know, is widely known and you can read more about it on wikipedia.

I now copy Hugh and do it every morning. It’s been fabulous for the following reasons:

That’s it. I’m sure there are other benefits but that does it for me and I’m very glad to have stumbled on Hughes explaining this routine which I would encourage everyone to adopt as well. It seems very simple and short when you are used to longer workouts, but it did make a big difference for me.

Hughes’ full 5 tibetans routine:

Then each tibetan explained in a bit more details:

Note: I don’t get any kickbacks from anything linked to!

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