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The Routine

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)

Sleep Time

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