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 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

30-60 minutes of intense training and heavy lifting

WORKOUTS

Rotate between the following after a

warm up:

DAY ONE

Two chest lifts, one shoulder lift, one lower body lift minimum

DAY TWO

Two back lifts, one ab exercise, one lower body lift minimum

Add lifts from "EXTRA WORKOUTS" if your body wants more

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.

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

BEST SHOULDER LIFTS

Upside Down Press

Mace

Cable Lateral Raise

Overhead Press

BEST BACK LIFTS

Pullup Or Pulldown

Seated Row

Dumbbell Bent Over Row

Back Extension

LOWER BODY EXERCISES

Squat

Reverse Squat

Kettle Bell Swing

Leg Press

Dumbbell L\unge

Reverse Hyper

Box Jumps

Calf Raises

Hip Thrust

Donkey Kick

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

TORSO ROTATIONS

with heavy bar

on shoulders

ADDUCTION & ABDUCTION w/bands

PELVIC FLOOR

150 Squeezes

(100 fast/50 slow & hard)

FOREARM or GRIP Exercise

CLICK HERE

JAW EXERCISE

CLICK HERE

OR GET MY FAV

GUM OF THE GODS

 

NECK CLICK HERE

EYE Strengthening

Exercises CLICK HERE

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

CLICK HERE

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