What doesn't kill you....
April 17, 2017 5:04 PM   Subscribe

The Nine Minute Strength Workout (SLNYT).

Summary worksheet.

"We’ve broken down the nine exercises into three sets of three. Before you begin each set, set a timer (or work out near a watch with a second hand). If you are just starting to work out, do each exercise as hard as you can for one minute, followed by the next, until you complete the first set. Then, take a one-minute break before moving onto set 2, in which the exercises should also be performed for one minute each."

Previously, the Seven Minute Workout from the NYT.
posted by storybored (39 comments total) 100 users marked this as a favorite
 
This is relevant to my interests as someone who has become intensely interested in strength training. I already do cardio/HIIT but I need that other stuff too!

But man, fuck burpees. I still can't do that shit.
posted by Kitteh at 5:06 PM on April 17 [1 favorite]


But man, fuck burpees. I still can't do that shit.

Diana Nyad does 1000 burpees at a time, once per week. I cannot even fathom it.
posted by suelac at 5:12 PM on April 17 [2 favorites]


One of the trainers at my gym has a shirt that says "Burpees Hate You Too".
posted by spacewrench at 5:18 PM on April 17 [25 favorites]


Diana Nyad does 1000 burpees at a time, once per week. I cannot even fathom it.

Well, she might be fibbing just a bit. Read this AMA's comments, particularly this one.
posted by leotrotsky at 5:21 PM on April 17


I hate mountain climbers almost as much as I hate burpees. But I guess I can handle a minute of them. Maybe.
posted by ArbitraryAndCapricious at 5:21 PM on April 17 [2 favorites]


Diana Nyad does 1000 burpees at a time, once per week. I cannot even fathom it.

She starts on Monday, and ends in July.
posted by BigHeartedGuy at 5:26 PM on April 17 [21 favorites]


Read this AMA's comments, particularly this one.

Those link to the same place.
posted by dobbs at 5:44 PM on April 17


I want to commit to this but over half of these are the same as or close to my physical therapy exercises for my ACL that I'm supposed to do but never do and idk how this would be different.
posted by misskaz at 6:00 PM on April 17 [3 favorites]


Diana Nyad does 1000 burpees at a time, once per week.

From the article: "Now in her seventh decade, she appears more unstoppable than ever. She does 1,000 burpees at a time at least once a week. (It takes her 2 hours and 50 minutes.)"

I can't even do shit I like for 2 hours and 50 minutes.
posted by penduluum at 6:33 PM on April 17 [19 favorites]


Man, fuck a burpee.

And really like 50% of these I can't even do one of.
posted by soren_lorensen at 6:34 PM on April 17


ArbitraryAndCapricious: "I hate mountain climbers almost as much as I hate burpees. But I guess I can handle a minute of them. Maybe."

Mountain climbers put my wife in the hospital to have her Achilles tendon re-attached, I've avoided them since that.
posted by octothorpe at 6:34 PM on April 17 [4 favorites]


That said, I've had a lot of success with the seven-minute workout. I think I'll try this out too.
posted by penduluum at 6:36 PM on April 17 [3 favorites]


I managed to do 100 Burpees at once before. My form wad sloppy as hellby the end, but i finished under the watchful eye of a pro, because my wife was convinced I'd pass out.

I like burpees.
posted by Brandon Blatcher at 7:52 PM on April 17 [1 favorite]


By themselves burpees aren't terrible, but every program I've done always have them as one of the last exercises of the session and that's when I start cursing. All the lunges, squats, pushups of the last how many ungodly minutes always lead up to me sweating and sore and wanting to punch the concept of burpees in the face.

But they're fun.
posted by numaner at 8:04 PM on April 17 [1 favorite]


When I do Burpees, I try not to make them into Vomitees.
posted by The Power Nap at 8:06 PM on April 17 [7 favorites]


This looks like a brutal workout at my (Crossfit) gym and probably the most surprising thing I've discovered in doing exercises like this three times a week is how exhausting less than 10 minutes of exercise can be. But this shit works.

I do think some of these could be really hard on people with bad knees or backs without a trainer/coach observing you. For instance, you gotta be really intentional with the squats if you have a bad knee/back.

But man, fuck burpees. I still can't do that shit.

I do burpees with the push-up part against a 2-foot-tall box. Obviously not as strength-building, but I can do five in a row without dying, so there's that.
posted by lunasol at 8:09 PM on April 17 [3 favorites]


Mountain climbers put my wife in the hospital to have her Achilles tendon re-attached, I've avoided them since that.

Yeah, those guys sound like real assholes.
posted by leotrotsky at 8:11 PM on April 17 [26 favorites]


You know how Trotsky died, right? So of course he hates climbers...
posted by From Bklyn at 8:27 PM on April 17 [2 favorites]


Squat, Deadlift, BenchPress. 3 times a week.

Forget the rest.
posted by blue_beetle at 8:44 PM on April 17 [3 favorites]


My dad worked in a prison and swears burpees are the workout of choice because they can be done while shackled in a rather small space, if you need to get/stay swole.


This seems like a good place to introduce y'all to Houston's most creative trainer, dammmmdee. For real, DAMN DEE!

*waits for people to say he's going to accidentally really hurt himself, I won't disagree*

Also, Dee got jokes.

I was able to do burpees last year (walk across the room, burpee, walk across the room, burpee, 10 sets) but see no need to repeat that until I get bored with shadow boxing and Zumba.
posted by Unicorn on the cob at 9:00 PM on April 17 [2 favorites]


I'm so bad at anything involving both my feet leaving the floor simultaneously that the push up part of a burpee is a relief. I'm like, oh, I get to take a break between kickouts. Thanks. (The vertical jump at the end of the burpee might seem like it'd be worse, but my vertical leap is like 0.7" so it's not that bad.)
posted by mark k at 9:53 PM on April 17


Squat, Deadlift, BenchPress. 3 times a week.

Forget the rest.


Psyched to see the NYTimes article that's like "Looking for an easy and accessible way to get fit? Just buy a couple hundred pounds of iron plates for your home or office, a seven foot bar, have your butler spot you,
posted by Greg Nog at 2:56 AM on April 18 [30 favorites]


I like bodywork precisely because I can do it at home without a ton of gear. I'm not buying a bunch of weights (I have a small set of hand weights and that's it) and I'm unemployed so a gym membership to use someone else's is out of the question.
posted by Kitteh at 3:18 AM on April 18 [1 favorite]


Psyched to see the NYTimes article that's like "Looking for an easy and accessible way to get fit? Just buy a couple hundred pounds of iron plates for your home or office, a seven foot bar, have your butler spot you

That's in the Style section.
posted by leotrotsky at 4:13 AM on April 18 [3 favorites]


Hm, this looks pretty good. Only thing that would probably give me trouble is that split squat where they want you to jump up and switch legs. I don't see myself pulling that off. I might swap in some plain lunges instead.
posted by dnash at 5:31 AM on April 18


These X Minutes of Y workouts are total catnip for me. Thanks for this. Tried it this morning before breakfast. Was most pleased!
posted by skye.dancer at 6:38 AM on April 18 [2 favorites]


I am freakishly inflexible, and I literally can't do a deadlift with decent form. I also can't sit up straight with my legs extended flat in front of me. People don't believe me until I show them. So yeah, no deadlifts for me, because I value my mostly-pain-free lower back.
posted by ArbitraryAndCapricious at 6:51 AM on April 18


I wish there were versions of these kinds of workouts for people with injuries. I want something that puts no pressure on my neck, and where I can avoid doing too much with one of my shoulders...which seems to count out almost everything interesting and fun. It's so hard to search for workouts that exclude the neck; any use of the word "neck," and Google wants to give you neck exercises, which is really the opposite of what I'm looking for.
posted by mittens at 6:53 AM on April 18 [2 favorites]


I wish there were versions of these kinds of workouts for people with injuries.

I have a slew of injuries and limitations so I am constantly adapting these workouts to suit my needs. For instance, right now, I can't easily do pushups. So instead, I swapped them out for some kettle ball shoulder presses and I skipped the pushup in the middle of the burpee.

Here is one of the key resources that I use to find alternate exercises (don't be frightened away by the domain name): Bodybuilding.com's Plyometric Exercise Guide.
posted by skye.dancer at 8:39 AM on April 18 [2 favorites]


Diana Nyad does 1000 burpees at a time, once per week. I cannot even fathom it.

The mental fortitude required to keep track of your place in a set of 1,000 burpees is as impressive to me as the physical feat.
posted by ultraviolet catastrophe at 8:42 AM on April 18 [7 favorites]


Diana Nyad does 1000 burpees at a time, once per week. I cannot even fathom it.

The mental fortitude required to keep track of your place in a set of 1,000 burpees is as impressive to me as the physical feat.

I picture her singing "1000 Bottles of Beer on the Wall" as she does them.
posted by JanetLand at 9:35 AM on April 18 [1 favorite]


well that would be annoying
posted by thelonius at 9:47 AM on April 18


The mental fortitude required to keep track of your place in a set of 1,000 burpees is as impressive to me as the physical feat.

Back in the day I counted all the way to one thousand with the tape recorder documenting the action. It was a real grind through the six and seven hundreds. In the nine hundreds it started feeling real good, like hey I'm doing this! I'm going to make it all the way there. I'm gonna say one thousand and it's going to be more true and real than any other one thousand I'd ever uttered because it will be earned. Like a sunrise after waiting all night for it. And I've captured it all on tape and my roommate there to witness it.

"Nine-hunnerd and ninety-eight, nine-hunnerd and ninety-nine, one hunnerd. I mean one thousand, a thou.."

"Haha. You blew it, man. You blew it!"

"Ah geez. Ah man. Turn that tape off. It still counts. One thousand! One thousand!"
posted by notyou at 4:57 PM on April 18 [4 favorites]


I'm actually interested in doing this, but I found the written instructions to be pretty confusing in a few places. For mountain climbers it says to put your right foot near your right hand, but the video (and my 4th grade gym teacher) say to put your right knee near your right hand. And the description for the single leg toe touches is completely different than what the woman in the video is doing. It says twice to keep your leg in the air in front of you, when it's obviously supposed to be behind you, and it says to squat when she's clearly bending at the waist. I'm happy to do what the videos show, but I am surprised at the sloppy editing here.
posted by vytae at 5:17 PM on April 18


So, this... is only a strength workout if you're outta shape. It's a solid *cardio* workout, but it's only going to build strength until your body adapts, and then you're done. Body weight squats done for fixed-time... really only get ya so far, and for a lotta people, that's "weeks".

I need to post on Starting Strength at some point; there's a dude named Mark Rippetoe who's a barbell coach in Texas, and while he's certainly successful at coaching high school football players and powerlifters... he's also quite successful at teaching cheerleaders and grandmas as well.

TLDR: do squats, deadlifts, overhead presses, and bench presses, three times a week, which takes about 45 minutes a day. Raise the weight each workout. I know it's not "nine minutes", but it actually *does* build strength past anything you'd expect.

A pivot off of that program and book is The Barbell Prescription, a doctor and physical trainer arguing that strength work - without spending time on specialized cardio work - is about the best thing you can do after 40 for making life better. They cover replacements and modifications for the four main exercises, as even if you can't do X, you can still get stronger.
posted by talldean at 8:49 PM on April 18 [3 favorites]


I am freakishly inflexible, and I literally can't do a deadlift with decent form. I also can't sit up straight with my legs extended flat in front of me. People don't believe me until I show them. So yeah, no deadlifts for me, because I value my mostly-pain-free lower back.

I want to preface this comment with: I am not advising you, specifically, to do deadlifts but if anyone else has this problem and wants to give it a shot:

Funny enough I have the exact same structural problems: can't really lift legs straight while sitting normally, can't touch my toes without bending my knees either, and bad posture and pain bc of untreated scoliosis. When I started doing deadlifts with sorta-crappy-but-non-injurious form (literally everyone i asked was like "your back is curved, straighten it" and I was like "it doesn't straighten all the way in this position") and a lighter load and got heavier and heavier my body started basically adapting into the form. It was sort of an amazing transformation; my back now extends in ways it literally has never extended before and it feels totally natural and I am definitely lifting safely if in a slightly weird position.

My weird-yet-surprisingly-functional body is also why I keep a photo of Lamar Gant in my weight room for inspiration.
posted by griphus at 11:32 AM on April 19 [3 favorites]


I've been on Starting Strength as well, but I feel this NYTimes routine is a great for the occasional day when I can't make it to the gym and it's too cold to go out and be physically active. Also, I feel like I'm constantly having to read up a lot more on barbell technique to not get hurt (the Starting Strength book is a lot of reading to absorb), versus with this sort of routine the motions are simpler to learn. Of course, a proper strength training program for a given person can require a much bigger progression curve, and that's why weighted exercises using barbells are needed.
posted by polymodus at 3:30 PM on April 19 [1 favorite]


I was doing pretty well with a dumbbell routine, but had to rearrange my house for a while and don't have room to do it until I build a folding table into the wall in one of my rooms.
The rearrangement was a couple of months ago, and I haven't done much but bike ride since.
I made it through seven minutes of this on Tuesday... I should really be less surprised by how sore I am on day two after a new workout at this point in my life.
posted by flaterik at 12:52 PM on April 20


So, apologies for linking to T-Nation, but for those having trouble with traditional deadlifts, trap bar deadlifts are an excellent substitute.

They're kind of more of a "dead-squat" since they work a lot of the same muscle groups and movement patterns. Not as well as both exercises do separately, but still very well. My weekly routine is deadlifts one day, overhead presses another day, trap bar deadlifts a third. I don't squat any more, unfortunately, as it was beating me up too badly.
posted by turbid dahlia at 7:57 PM on April 20


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