# Workout routine

## Week

Do abs, stretching, and posture everyday (5m)

| Day   | Workout | Time |
| ----- | ------- | ---- |
| Mon   | Cardio  | 15m  |
| Tues  | Chest   | 20m  |
| Wed   | Rest    |      |
| Thurs | Cardio  | 15m  |
| Fri   | Arms    | 20m  |

## Equipment

- Dumbbell set, at least 2 pairs of handles
- Yoga mat
- A fitness tracker that can track your PAI (Set it to continuously monitor your heart rate). A xiaomi band 7 costs ~30 USD as of 2023.

## PAI

[PAI (Personal Activity Intelligence)](https://www.ntnu.edu/cerg/personal-activity-intelligence) is a proven metric, based on your heart rate, that can increase your life expectancy by up to 8 years. You can do HIIT workouts, sprint interval (SIT) training, or other intensive cardio to get up to 100 PAI per week.

Use a fitness tracker that can track PAI (currently only xiaomi and amazfit)

## Workout Videos

Use the android app XPlayer, a video player you can mute. You can then listen to audiobooks / music while you follow along with workout videos.

### Cardio

- [Dr. Eric Berg - sprint interval training](https://youtube.com/watch?v=_eB3z1mhlBw) . [Studies](https://runrepeat.com/sprint-interval-training)
  - Do 10-20s all-out sprint, 2m rest, 4-6 times in a session. Twice per week. (10m total)
  - Mark's daily apple - [Sprint interval training](https://youtube.com/watch?v=2YogM9wXAJg)
  - [Guide.](https://experiencelife.lifetime.life/article/the-beginners-guide-to-sprint-interval-training/)
- [FitnessBlender - 20 min Brutal HIIT Ladder Workout](https://youtube.com/watch?v=cZnsLVArIt8)

### Abs

- [Jeff nippard best 3 ab exercises](https://youtube.com/watch?v=2RrGnjxSsiA)
- [Athlean X - 2 best ab exercises](https://youtube.com/watch?v=HhXl6NAxUAo)

### Chest

- [MiDASMVMT - 15 min dumbell chest workout](https://youtube.com/watch?v=4o1YzksPuqg)
- [Fraser Wilson - 20 min chest and shoulder](https://youtube.com/watch?v=TDtemhu9PjA)

### Arms

- [Fraser Wilson - 15 min arm workout](https://youtube.com/watch?v=UY6-JzdnHUM)
- [Fraser Wilson - 20 min dumbell arms](https://youtube.com/watch?v=nzwU9RR6l2w)

### Lower

- [FitnessBlender - 30 min dumbbell squats and deadlifts](https://youtube.com/watch?v=R0FxMguetIw)
- [Juice & Toya - 20 min lower body dumbell workout](https://youtube.com/watch?v=_PRk8DH2_mY)
- [Fraser Wilson - 20 min home leg workout](https://youtube.com/watch?v=-wg9g9Uxomg)

### Posture / Stretching

- [Jeremy Ethier / GjustLink - Follow-along 12 min posture routine ](https://youtube.com/watch?v=oV67sCZwBuc)
- [Dr. Berg - knee pain](https://youtube.com/watch?v=1NF6XAJq7KE)
- [Tone and tighten - Knee pain.](https://youtube.com/watch?v=ikt6NME0k9E)
- [Doctor Jo - Knee pain](https://youtube.com/watch?v=UW8UWZ2gvd0)

### Dieting

- [Dr. Fung - Intermittent Fasting - the science and benefits](https://youtube.com/watch?v=7nJgHBbEgsE)
- [Jeff Nippard - The smartest way to get lean](https://youtube.com/watch?v=d8V9ZaSq9Oc)