Less than six weeks until I run the City2Surf in Sydney. The world’s largest fun run — over 100,000 people. I don’t feel properly fit yet, despite exercising more since January and having a fitness passport that works in almost every gym and pool across Australia. Brilliant system, that.
I’ve started running again but can only manage about 7km smoothly. Come mid-August, I need to cover 14 kilometres from Sydney CBD past the Opera House, through the Botanic Gardens to Bondi Beach. Time to get serious about fitness. Not just running — a complete approach.
Two books that shaped my routine
Two book notes in one post. Why? Because they complement each other perfectly and their essence has already flowed into my current routine. Quick notes on each book, then the system that emerged.
“Simple Six” by Clinton Dobbins presents the six most important exercises you should do at least five times a week to get strong and stay strong:
- Goblet Squat: Squat with weight held at chest
- Kettlebell Swing: Hip movement, swing the kettlebell forward and back
- Push-up: Raise and lower body using arms for support
- Kettlebell Press: Press kettlebell overhead with straight arm
- Chin-up: Pull yourself up to a bar, chin over the bar
The author suggests focusing on one exercise each day for longer work. Progress through more weight, but especially through time spent on each exercise. The slower you go (except kettlebell swings — can’t slow those down), the more strength you build. Then increase weight.
Book’s a quick read. You now know the five most valuable exercises, so you’re sorted.
“Intelligent Fitness” by Simon Waterson ranks high on Amazon’s fitness list and cost only $1.49. Bargain. Simon’s a personal trainer who whipped several James Bond actors into shape.
Takes patience to read — typical American self-promotion piece. “Look how amazing I am.” But I extracted something valuable: the “5-2 method.”
Start with 2 minutes cardio — running, skipping, jumping jacks, whatever gets your heart pumping. Then two exercises (A and B). Another 2 minutes cardio, then three exercises (A, B, C). Then 2 minutes cardio and four exercises. Until you’ve completed all five exercises.
Intense workout in short time. Serious bang for buck.
Notice how the 5-2 method fits perfectly with the Simple Six? The list above only shows five exercises. The sixth? Movement. Running, walking.
This creates my new routine: the rotating Simple-Six-5-2 method. Since exercise A gets done 5 times but exercise E only once, you rotate through to give each exercise its moment to shine.
Here’s Reiner’s rotating-super-simple-six-5-2 method:
- 10-15 minutes warm-up
- One set exercises A and B (8-12 reps each)
- 2 minutes cardio
- Exercises A, B, C
- 2 minutes cardio
- Exercises A, B, C, D
- 2 minutes cardio
- Exercises A, B, C, D, E
- 2 minutes cardio cool-down
- Shower. Done.
There. You don’t need to read either book now. Better to move your body and exercise anyway.
Off you go.
This post started in German on reinergaertner.de — yes, 1997, I’ve been doing this a while. The translation was AI-assisted. Any remaining awkwardness is authentically bilingual.