Dan John Demonstrates "The Perfect Workout"
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- Опубліковано 12 вер 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.
Dan I just want to say thank you from the bottom of my heart. I have been a person who has chased so many different things in the world of fitness that I have been getting in my own way for so long. Just doing your push, pull, hinge, squat, loaded carry and focusing on the quadrants has helped me narrow down simple things that make fitness less confusing. I am not always hurt and I feel like my training now improves my life instead of hindering it. After all I have a grandsons wedding to dance at.
Also the goblet squat, half kneeling press, hanging, swings and suitcase carry is my go to
Thanks very kind. Thank you
Thank you sincerely for all you do , you have made a huge positive impact on my life
You are so welcome
I'm really loving all the demo videos you've been doing! Thank you for sharing this.
You bet, it's an honor.
It has become my "easy" week training program. I really feel it in my glutes by the way...
One of the few true experts I actually listen to in a world of 2 minute online ‘experts’.
Thank you
Living proof that age is just a number.
I'm doing my best.
@@DanJohnStrengthCoach Hello, Thank You for a user friendly and inspiring workout. Can you provide the name of the big blue rubber band and other that you use as part of the workout. Brand, website anything would be great. Regards James.
@@jamesh1017 I think this is the fourth time I have answered this in this thread. Perform Better!
Alternating Goblet Squat/Dowel Overhead Squat is an eye and mind opening concept. I do technique bar & plate Overhead Squats often to maintain the movement pattern for which I struggled. The dowel will let me do the OHS even more often. Thank you Dan.
Glad it was helpful
Your content (both books, videos, and your workshops I’ve attended) have been huge. I’ve been involved in either a collision sport or collision occupation since age 14. Now at 35 I’ve already had back and hip operations. To the extent that I follow your principles, I experience success and stay healthy. To the extent I ignore them and chase numbers and try dumb s***, I suffer.
I think that’s called a clue but I’ve always been a slow learner 😂
But honestly, your material and ideas are gold, thank you for all of it!
Thank you so much...learning can br a painful process.
Thank you Dan John for what you are doing in the world 🌍
Much appreciated! I do what I can.
What a wonderful home gym, and neighborhood. You are a blessed man, Dan. Thanks for all the information you've been putting out since I was a teenager.
Thank you Coach! Always putting it on the line for us. Outstanding!
I appreciate that!
I wish I had neigbour like you, Dan. Definitely would walk my kettlebells with you.
My door is always open
Its quick short and effective wow thank you coach much love from The Philippines 🇵🇭🇵🇭🇵🇭
Thank you! I have never been there...but close!
Dan, so, so good and thanks for lending your expertise to the garage workout. Your experience and authentic character matching the intellectual application makes your workouts so believable 👍
The loads were light but I didn't fake the hard breathing!
AWESOME!!! Thank you Dan!!!
Thank you very much, too.
Absolutely awesome workout 💪🏾. Currently at my parents' house and they have a homegym with most of the equipment in this video (minus the glutebench😅), but will definitely be doing this workout later.
I signed up to your website and am currently doing Easy Strength for weightlifting, which is doing its job.
I am one of those "weird" people that think paying for your books and videos is the actual done thing and must admit to getting somewhat pissed off at people expecting stuff for free, especially considering HOW much you actually give out free of charge. Thank you for all the outstanding content, books and videos you've produced over the years🙏🏽.
Thank you so much. I really appreciate that last paragraph!
I just did this for the first time and loved it. I like how it is infinitely scalable to your abilities and equipment. I dont have a pull up bar or glute bench so I subbed lying down leg raises and did the glute burn out with the glute band and sandbags decreasing in weight. Threw in 10 sets of 10 kb swings to finish out in under 30min. This will go in my regular routine. Thank you.
You're so welcome! It's a quick little workout that makes me feel taller after I do it. Enjoy.
And a shout out to your cameraperson, too. It's a sign of craft when you DON'T notice it!
: )
Well, that's going to make the cameraperson ask for more money...
Thanks for showing this.
Also, you have a beautiful home and a lovely neighborhood.
Pax.
You're very kind. Thank you.
In the event that I don’t have the Brett Contreras glute set-up would I be better just doing floor hip thrusts, kettlebell swings, or something else?
Great videos, great podcasts!
Swings are king baby
Just seen the GAA jerseys and hurling stick!!!!!
Best wishes and respect from Belfast!🇮🇪👍✊️
I spent a lot of time up in Belfast. Hopefully I’ll be there next year.
This is awesome, I need to come up with a contraption for those core band reps. 🤔 Can't wait to walk up my street with a kettlebell!
You should! You get to meet your neighbors...
What I found useful was the breathing. A good indication that I’m not exerting myself enough in workouts. I’m disappointed not to see heavy get-ups, mind😀 Such great free content. Thanks coach👍
Wait...I can charge for this?
Really love the workout. Tried a few times and it fits me really well. Thanks D.J.
BiiiiG respect! This is raw and great! Love this kinda content.
Thank you.
This is awesome, Coach. Thanks so much for everything.
Glad you like it!
Great stuff. Love that Western sky, too.
It can be amazing...
I'm impressed by your mobility, Dan. Very well done.
Can you tell me what kind of shoes you're wearing?
These are Winders (???). Cheap, wide toed shoes from Amazon
Well illustrated THANKYOU!!
Much appreciated
PERFECT!!!
Thank you! Is this my good friend from CA?
@@DanJohnStrengthCoach yes Dan it’s Jay!!! Your podcasts, books and videos always brighten my day and make me a better Coach😊 Looking forward to seeing you in person!!!
@@JayBeito You are an inspiration!
Love sir thank you
I love it and definitely can adapt it 👍👍👍👍
Thank you. Let me know what you decide to do on your adaptions.
Just awesome.
Thank you!
That was awesome! Thanks Dan. Definitely no "I don't have any time" excuses.
Thank you!
Master at work!
Thanks for watching!
Love it Dan!
Thank you!
So good. Your content is huge inspiration and motivator. Its always a joy to see real examples of timefriendly and smart routines. Thank you! :)
I try my best to train atleast 20mins each day. Started with 10 minutes of jumprope and lately added 10 minutes of armour building inspired kettlebell + abwheel, reps starting every minute. Just something to keep consistent. When i have more time i carry the bell over to an outdoor gym down the street, do some hanging there and then bring the bell back with other arm. Also trying to walk atleast 20miles weekly.
Tomorrow its my first month down since i added the kettlebell into my routine and i am already starting to feel boost in strenght and general energy levels. Maybe even getting bit slimmer.
Great work! Keep it up.
Wow! Great surprise, thanks!
It's a fun one!
I love the variety and creativity of this workout! And I love that you respond to everybody's comment or question! Speaking of questions-I'm a huge fan of minimalist footwear and the black shoes you have on look minimal footwear.. What brand of shoe is that? And is it minimal? Thanks Dan!
I gest them on Amazon...Whitin. Very reasonable, very wide (which is why I get them) and I am not sure what "minimal" means here.
@@DanJohnStrengthCoach Minimal distance between the bottom of our foot and the ground. Yes I have tried that brand from Amazon and unfortunately their larger size is still tight on my foot. Thanks for your response Dan and thanks for your great content! I'd rather thank you though with purchasing one of your books. Where do I find a list of your materials?
@@WiseOneSun On Target Publishing has almost everythihg.
Dan John = GOAT
Well, thank you.
This is what people need. No filler. No bullshit.
There are so many variations you could do on this.
No glute machine? No problem. Floor, with bands. Heavy KB hold above head and even roll outs as a secondary.
That’s just one!
Much love Dan. Thanks for this!
Thank you so much. I do my best to teach the stuff.
very well thought out, thank you Sir
Wait! Where are you going😅? Wow, great home workout! Perfect? 61yrs old I will find out when I do it. Thank you
It's a short but full body workout. Enjoy
this is great
Thank you.
inspiring content as always, your videos has inspire me to train wiser, I think I undo the damage from office working simply by following your guide.
Thank you for sharing this with us all, too.
Thorough/efficient! By the way I cherish my copy of Easy Strength. Instead of hanging leg raises I’d argue toes to bar would be more bang for your buck with the extra lat work involved- sure have a pause between each rep to get that beautiful hanging stretch.
Please, Dan, how much advantage do you see to hip thrusts with the band resistance across your waist vs adding weight via dumbbell or barbell to hip thrusts? Lol what I’m really meaning is do I have to purchase Bret’s hip thrust device? I suppose an alternative set up would be hip thrusts with the back on a bench and place heavy dumbbells on each side of the person’s hips and wrap the band around the dumbbells.
Well, I just like the bands better. I never once liked the barbell across the belly. I might just do it wrong, too, but this is my experience.
@@georgehenry1258 Well, sadly...my neighbors have me.
Looking great session, really wanna work like these at My garage gym
I like having a home gym as I have to adapt to the seasons and life itself.
Dan John - thank you for putting out great information and insight for aging athletes, adults and those in pursuit of health, strength, durability and availability. What would you recommend on top of/in addition to “ the perfect workout?” I have time for more, +/- 30 minutes 5xweek. I’m curious what you would recommend for a healthy, formerly strong 45 year old man. I train in my garage, our equipment : lots of kb’s, sandbags/stones, assorted heavy objects, dumbbells, barbells/weights bumpers and iron plates, sleds, bench, no squat rack.
Thanks in advance!
This can go a million directions, but I would just start with a walk after at first. then move to loaded carries (beyond the suitcase carry), and then see if you can get some sleds in. It's a great workout but it does need more "stuff."
Great workout format. Very functional. I was wondering... How much do those kettlebells weigh? The ones used for presses, squats and carries. Thank you.
That's just a twenty kilo. It's a demo video.
@@DanJohnStrengthCoach Hey, I weigh 68 kilos... And I'm struggling to press the 16 kilo for now. So 20 kilo is pretty good in my opinion!
Thanks
Thank you!
Great video! Love your channel. What is the brand of the glute bridge/hip thrust machine you are using at 3:16? Thanks.
Sorinex
Impressive Coach 💪💪
Glad you liked it!
That was a perfect hips workout.
Yes!
Nice work Dan
Awesome routine. How often do you repeat it per week? Looks tough.
I've done it up to four times in a week (just testing it), but three is pretty doable for a while. The upside is that you can easily do this in fifteen minutes, so it might work great with a long walk after it.
@@DanJohnStrengthCoach Thank You! I ask because I’m 60 but have to remind myself that I am not 20. 🙂
Hey! I worked out there this morning lol
Yes, you did. The police asked for a full report.
I’ve seen the banded hip thrusts in other videos (sorry, I’m unfamiliar with their actual name). Am I correct in assuming you’ve grown to prefer these to kettlebell swings?
No. I like these because I can "go for the burn" on my glutes. Remember, I have had surgeries on my hips so I need some specific work here...and they are easy to teach.
If you where limited to just one exercise, what would that exercise be?
Dan loves the burpee/lunge/box jump combo exercise iirc
No access to hip thrust machine. I guess a regular barbell hip thrust can be done instead?
Thank you coach!
Hi Dan, a good workout demonstration. In my opinion, the kettlebell looked a bit too close to the car when you went for a walk :) I'd also like to say I've bought many of your books, and I really enjoy the way you write in them.
Thank you
Just discovered your channel and completed my first armor complex this week, 10 rounds at 1 minute. Subscribed. Can I substitute glute ham raises on GHD or reverse hypers for hip thrusts? They all seem to work the posterior chain. Thank you.
Love the way i feel after this program. I would love to do this as an Easy Strength routine -- would you recommend adjusting the rep scheme to something closer to ES or would this work as a daily program?
Thank you!
Yes you can! It would be some adjusting, but it would be simple.
After 40 days of Perfect Workout Easy Strength I feel incredible! I adjusted the presses and hanging knee raises to 2x5 and kept the rep scheme for the lower body work. Going into the summer I'm planning on keeping this workout once a week and having another workout a week consisting of some chins and hill sprints.
What is the name of the thick blue rubber band use in this video, is there a website or manufacturer? Thank You.
I think I answered this before on this thread: Perform Better
What is the exercise you do at 4:55 ?
Great workout !
Bulgarian Goat Bag Swing...The "Magic" Drill variation
@@DanJohnStrengthCoach thanks bro
What do you call the device/platform you used starting in the 3rd minute for hip thrusts? I'd like to look into getting one for my garage gym.
Hip Thrust machine from Sorinex
@@DanJohnStrengthCoach Thanks. And also many thanks for your content and wisdom. I've read several of your books (actually paid money for them! :) ), read many of your articles, newsletters, watched videos, etc for about a decade now. You don't know me, and we'll probably never meet, but you've had a big impact on my fitness journey. Thank you.
@@nathanbell8159 Thank you so much!
Dan, first this program is great. What are your thoughts on moving this to a one lift a day program after 4-6 weeks, to change things up?
I might be missing something here. Can you expand your question a bit?
@@DanJohnStrengthCoach the perfect workout as written for 4-6 weeks. Then move to a one lift a day program but with the same exercises from the perfect workout to add volume. The same but different concept.
@@christopherguarnieri7439 It's time for you to do this. It's a good idea.
@@DanJohnStrengthCoach this is what I’m thinking for the one lift a day, warm-up 1x10 of the other exercises not being used as the one lift. The one lift exercise I’ll use a 5,3,2 ladder x 5 rounds. I won’t program a carry for a one lift day, I’m going to just do some form of a loaded carry at the end of each workout.
Short and effective. What else would you need? Maybe some swings!
You can certainly add them if you need.
which exercise takes care of your pull? the overhead strap when doing hip thrusts? If so doesn't that egave the chest abs more when arems are closed vs. wider hold lats/abs?
Hey, what a great workout. Thank you. I started as a routine right after I saw the video and I am into it for now 12 days (incl. 2 rest days).
Just a quick question with regards to strength building: How comes there are so many reps for the presses in the first workout? In Easy Strength you suggested not more than ten reps per exercise. Is that because this perfect workout has other goals than strength building?
It blends just about everybody in the business...Delorme's reps, the Kauai Studies hangs, Brett's Hip stuff, Stu's insight on the suitcase carries and my other stuff. It's NOT an Easy Strength program, but it is in the same basic idea.
@@DanJohnStrengthCoach thanks for the clarification
That red glute station be great if doubled as a nordic hamstring station as well. What do you think of those sissy sqat stations that pad below and back of the knees? Thank you.
What would you recommend for the pull, if I don’t have access to anything to hang from? I was thinking of cleans. Thanks!
I’ve always thought that the clean and the snatch and even the dead lift or really excellent pole variations. In my new book, I make this point much clearer.
Hi !
How to substitute the double banded hip bridge ? Cause it requires too much equipment that i dont have.
Also how many Times per week you recommand to do this workout ? ( Im also boxing once a week and playin tennis once a week )
Im 32.
Thanks. Love your work Dan.
Just do that standing hinge. One can do this 3-5 times a week
@@DanJohnStrengthCoach
Thanks for answering, so just one set of hinge and one set of squat ?
IS there a standard Time you recommand for farmer walk ?
Dan Johns also trained climbers, as in rock climbing.
And alpine climbers, too. Not so much any more, but twenty years ago, I really had some interesting conversations with them. (Death is real in this sport...)
Where can I get piece of equipment you use to do the upward hip thrusts? Thank you.
Would it be okay to do this after work 5 days per week? A bit about me. Im a busy dad, i work nights, i cycle to and from work (5miles per day 5 days per week) i work a physical job loading groceries onto delivery vans and i train/teach karate 4 times per week. I also walk to pick up my son from school everyday and walk my dogs for 1hr every day. Would this workout compliment the lifestyle i have just described or is it too much? I am 33 and my goal is not to necessarily to gain strength/performance or chase numbers, i just want to be able to keep up my lifestyle for as long as i can, and stave off father time long into the future. Many thanks in advance for any and all advice!
I think so. I prefer doing it three days a week, but you could certainly do it as many times as you like. Or even play around with the movements and the order.
What type of pad are you kneeling on and how heavy is that bell?
Are you an Ulster man?
My family. If you ever see someone ugly up there...that's my family.
Go Utes!
Great win last night.
what's an alternative for that 2nd station? I definitely don't have a setup like that.
Just do hip thrusts.
No tengo donde colgarme , algun ejercicio que sea equivalente?
Can this be used as a 4-5 days a week Easy Strength workout?
Sure! If you do it, report back.
Is not locking the elbow at the top okay?
Of course. Many of us "old schoolers" do this as the lockout is pretty easy compared to the sticking point.
Why don‘t you press the bell all the way up and stop about 3/4 of your ROM?
I've answered this a LOT of times! I broke the end of my elbow off playing American football (a great sport). So...I do what I can. When I compete, I lock out (obviously) but it is an uphill battle. I appreciate you seeking out my faults; I used to have a friend who specialized in this.
@@DanJohnStrengthCoach "used to"
@@DanJohnStrengthCoach thank you. I didn‘t want to seek your faults, I just thought there was a reason for not pushing the arm too far (technical). I appreciate your videos and your never ending tipps and guidance. Thank you very much!
On the farmers carry, is it better to do one side at a time?
This is not a farmers walk, it's a suitcase carry.
@@DanJohnStrengthCoach so same question, is it better to do one side at a time or do you get the same results as doing both sides at a time?
@@shawncowan1075 I discuss this in multiple articles...and my books. It's simple to find all of this with a google search. The suitcase carry is probably the best exercise for kickers, throwers, and strikers...the FW is great for work capacity. You have to do them to appreciate any of this.
👍👍👍
What's the red bench thing called?
Hip thrust machine
What does coach Dan shoes wearing? Does anyone know?
Winders
Would you prescribe this also for someone looking to do a short daily workout every day?
Yes
You have socks or shoes on?
👍🔁✅🛎️
👍
Please consider blurring your home address and re-uploading, friend! The internet is full of crazy people...
Thank you.
Perfect workout???
Maybe, but will it go round in circles?
I have no idea what this means, sorry.
how heavy a kettle bell, just out of interest
Hello Dan, great content as usual!
Check out Ben Pakulsky's
Muscle Intelligence Podcast, he
coveres many of the topics that
you talk about on your great
channel. It is never bad to be
inspired by other experts!
A proper Ulster flag, not the loyalist version 👍
My family is all over the North.
@@DanJohnStrengthCoach My paternal granny's side of my family from Donegal.
Learn about nose breathing Dan. More O2 in. Better than mouth breathing
Yeah, this is why you see all elite athletes doing their sport with closed mouths. /s
I'm amazed that you assume Dan John hasn't "learned about" nose breathing.
Yeah, DAN JOHN needs to learn about nose breathing. . .
😎👊