The inherent challenge in picking a group of exercises to do on a daily basis is pretty massive. When you take into account how different we all are and multiply that by how many ways that we move and function it makes it next to impossible to find a list of a few exercises that gets everything we need.
But like everyone else I love the attempt. Here's an example of a beginners version of a daily exercise stimulus. This is not an exercise program- just a sample of one set each of 10 reps that moves the body in most of the ways it needs on a daily basis to serve as a foundation or grounding that can be developed over time or simply used as is to keep full body activation a consistent part of your life.
The Daily 10
10 exercises. 1 set of 10 reps each.
Shoulder Circles (forward and backward)
Single Leg Toe Touch and Reach
Star Cross Touch
Extended Plank Side Toe Touch
Today was similar to the 3 or 4 days last week I exercised. Went to a park or open space where I ran, climbed, jumped, crawled, balanced, handstanded or anything else I could find…
Headed over to the park today…
Light jogging and stretching to loosen up.
Run 80-100 yards, 6 times
Dragon Flags 3 sets of 3
Climbed some trees and other misc objects.
Toes to Bar 2 sets of 10
Shuttle Run Length of basketball court and back every 30 seconds x 6 sets
– from basketball hoop for a little over a minute
– from a few random pillars, fences and rails for a minute or so
Jog back ~2 min
All it takes is a day out in the yard to make you appreciate the amount of work that goes into gardening and landscaping. Chopping, cutting, lifting, carrying, hauling, dumping, throwing and more. Not a single muscle left out and every little movement meant something. Functional fitness at its core. Not only a nice departure from structured exercise but also outdoors in the sun. Doing work to maintain your residence/habitat is about as natural, traditional, primal and universal as you get.
Today I worked out with rocks, check it out over on Bare 5.
Had an unexpected open hour so I walked over to the park and ran around a bit…
Nothing structured, just ran around the basketball court, following the lines, zig-zagging, cutting, spinning, shuffling, back pedaling, etc.
3 sets of the basketball conditioning drill, ran 80-90%.
34.6, 31.7, 30.3
A few jumps onto the basketball hoop support bars and rim
Barefoot Grass Sprints
5 ~100 yard runs at a moderate pace, 75% if I had to put a number on it. Haven’t sprinted in a while so took it easy and stretched it out.
Then just walked around for a while on the grass.