2.9 KiB
2.9 KiB
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) 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 . Studies
- 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
- Guide.
- FitnessBlender - 20 min Brutal HIIT Ladder Workout
Abs
Chest
Arms
Lower
- FitnessBlender - 30 min dumbbell squats and deadlifts
- Juice & Toya - 20 min lower body dumbell workout
- Fraser Wilson - 20 min home leg workout
Posture / Stretching
- Jeremy Ethier / GjustLink - Follow-along 12 min posture routine
- Dr. Berg - knee pain
- Tone and tighten - Knee pain.
- Doctor Jo - Knee pain