EXERCISE
STRENGTH TRAIN
We need to train our entire body every week, but not to the extent of carrying around excess muscle that needs much upkeep from overtraining, food and sleep
Train midday or evening when you have some food in you and your body is awake and warm
Every other day and if you ever miss one, do the next forever
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30-60 minutes of intense training and heavy lifting
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WORKOUTS
Rotate between the following after a
warm up:
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DAY ONE
Two chest lifts, one shoulder lift, one lower body lift minimum
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DAY TWO
Two back lifts, one ab exercise, one lower body lift minimum
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Add lifts from "EXTRA WORKOUTS" if your body wants more
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HOW TO WORKOUT
You need to grow awareness and learn your body. You must know when to push and when to slow down. Never lift as much as you can. Do three to four sets with 10-20 reps.
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For cardio. Shorts sprints are best. But not like you're being chased by a tiger, as it is trendy to say. Listen to your body
BEST CHEST LIFTS
Chest Press
Elevated Pushup
Fly
Dip
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BEST SHOULDER LIFTS
Upside Down Press
Mace
Cable Lateral Raise
Overhead Press
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BEST BACK LIFTS
Pullup Or Pulldown
Seated Row
Dumbbell Bent Over Row
Back Extension
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LOWER BODY EXERCISES
Squat
Reverse Squat
Kettle Bell Swing
Leg Press
Dumbbell L\unge
Reverse Hyper
Box Jumps
Calf Raises
Hip Thrust
Donkey Kick
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EXTRA LIFTS
ABS
Knee/Leg Ups
Curl On Stability Ball
Ab Roller CLICK HERE
Ball Slam
Cable Crunch
Dragon Flag
Decline Ball Throws W/Partner
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TORSO ROTATIONS
with heavy bar
on shoulders
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ADDUCTION & ABDUCTION w/bands
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PELVIC FLOOR
150 Squeezes
(100 fast/50 slow & hard)
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FOREARM or GRIP Exercise
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JAW EXERCISE
OR GET MY FAV
NECK CLICK HERE
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EYE Strengthening
Exercises CLICK HERE
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BEST CARDIO
Hike Steep Mountains
Climb Stairs
Swim In Natural Water
Mountain Biking
Ski/Snowboarding
Machines For Home Gym: Assault Bike, Adjustable Versaclimber, VMX Rope Trainer, Ski Erg, Trampoline
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