Minimalist training doesn’t mean sacrificing results. According to the creator behind BUILTSIMPLE, most busy people don’t need dozens of exercises or complicated programs to build a strong, lean, and capable body. Instead, mastering a handful of fundamental movement patterns can deliver nearly everything needed for long term fitness.
In a recent YouTube video, the coach answered a viewer’s question about the six exercises he would keep if he could only train with a small selection for the rest of his life. While he emphasizes that variety still has its place, his choices focus on movements that build strength, conditioning, mobility, and resilience with minimal equipment and maximum efficiency.
Jumping Rope Builds Conditioning Anywhere
The first exercise on the list is jumping rope, chosen over running because of its versatility and convenience.
According to BUILTSIMPLE, jumping rope fits easily into circuit workouts while improving cardiovascular fitness, coordination, rhythm, and footwork. It also requires very little space or equipment, making it practical for home training.
Strict Burpees Combine Strength and Conditioning
Next are strict burpees, specifically military or Navy Seal style burpees that emphasize proper push up mechanics.
Rather than rushing through repetitions, he recommends maintaining control throughout the movement to develop muscular endurance alongside cardiovascular conditioning. Because burpees combine pushing, jumping, and transitions between the floor and standing, they challenge nearly every major muscle group.
Single Leg Romanian Deadlifts Build Total Body Strength
His third choice is the single leg Romanian deadlift with a pull, performed with a kettlebell or dumbbell.
The exercise strengthens the hamstrings, glutes, core, traps, and grip while challenging balance and anti rotational stability. Holding a heavy weight in one hand also creates benefits similar to loaded carries, making it an efficient full body movement for athletes and everyday lifters alike.
Dips Develop Upper Body Strength
For upper body pushing, BUILTSIMPLE selects dips, whether performed with bodyweight or additional weight.
Often referred to as the upper body version of the squat, dips train the chest, shoulders, and triceps through a large range of motion while building impressive pressing strength.
“Some call it the squat for the upper body. I just like it. I like the feeling of it. It lets me feel strong.”
He also stresses the importance of using proper technique to avoid placing unnecessary stress on the shoulders.
Cyclist Squats Prioritize Knee Health
Instead of traditional squats, the coach recommends cyclist squats.
Using a narrow stance, controlled tempo, and continuous tension, the movement places a heavy emphasis on the quadriceps while allowing the knees to move through a large range of motion.
Although it may not be the best option for maximizing leg size at home, he believes it offers tremendous value for knee health, muscular endurance, and long term lower body function.
Pull Ups Complete the Foundation
The final exercise is the pull up, which BUILTSIMPLE considers essential for building upper body strength.
Whether using an overhand, neutral, or chin up grip, pull ups develop the back, biceps, grip, and overall pulling strength. For beginners, earning the first strict pull up is one of the most worthwhile long term goals.
“If you can’t do a pull up yet, definitely work on getting your first pull up because I think it’s worth it.”
Simple Training That Lasts
Although these six exercises cover pushing, pulling, hinging, squatting, conditioning, and unilateral strength, BUILTSIMPLE makes it clear that they are not meant to be the only movements someone performs forever. Instead, they represent a strong foundation for anyone looking to simplify fitness without sacrificing results.
By mastering the basics, progressing them consistently, and adding variety when appropriate, busy men can build a body that remains strong, lean, and capable for years to come.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
