A coach has outlined a minimalist workout plan targeting 11 key movement patterns to achieve full-body fitness. Judd Lienhard, the creator of 'The Elite Eleven', claims that focusing on these exercises can improve physique and overall health without overtraining.
The plan includes movements such as lunges, heavy hinges, single-arm rows, vertical pulls, dips, incline presses, banded rotations, weighted carries, sustained cardio, uphill running, and high-intensity intervals. Lienhard emphasises that consistency with these exercises is more important than variety.
A sample week features two workouts. Workout A consists of banded rotations, frog-stance deadlifts, incline dumbbell presses, and chin-ups. Workout B includes farmer's carries, Zercher walking lunges, weighted dips, and single-arm dumbbell rows. Each exercise is performed for specific sets and reps, with detailed instructions for proper form.
Lienhard advises performing the exercises with controlled movements and proper technique to maximise results and minimise injury risk. He also recommends incorporating sustained cardio and high-intensity intervals for cardiovascular fitness.
