The routine

Daily Compount Effect

• Before every meal 50 push ups.
• 5-15 minutes of walking after every meal.
• 15-20 minutes of streching before bed.
• 30 minutes of reading.
• Writing goals daily.

Waking Routine

• Begin your day with 30 small jumps (work up to 100) before drinking any liquid. This will get your blood flowing and body energized.
• Hydrate then go for 15 minute power walk. These walks act as an easy level of cardio to crank up your metabolism and speed fat burn.
• After your walk, hydrate some more and take your morning supplements.

Morning Training (while fasted) (15-25 mins)

• Core workout/flexibity/mobility training. Easy/intermediate.
• After training take 5-10 minutes cold/hot shower. 30seconds cold up to 3minutes.

WORK TIME every 1-2 hours take 10-20 minutes break and light activity.

Evening Training (45-60mins)

• Weights/calisthenics/band training Simple and Sinister

Sleep Time

• Before bed, 5-15minutes of static streching
• 6-8 hours quality sleep, preferably in pitch dark cold room.