3.0 KiB
3.0 KiB
Current workout routine
Week
| Day | Workout | Time |
|---|---|---|
| Mon | Full Body (Lower + Arms + Core + Cardio) | 40m |
| Tues | Rest | |
| Wed | Rest | |
| Thurs | Full Body (Chest + Core + Shoulders + Cardio) | 40m |
| Fri | Rest |
Order: Chest, Legs, Arms, Cardio / Core, Posture
Don't do more than 45m per day.
Equipment
- Dumbbell set, at least 2 pairs of handles
- Yoga mat
- Pillow
- A fitness tracker that can track your PAI (Set it to continuously monitor your heart rate).
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, 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)
Extras
Use the android app XPlayer, a video player you can mute, so I can listen to audiobooks / music while I work out.
Videos
Chest
Arms
Back
Shoulders
Lower
- FitnessBlender - 30 min dumbbell squats and deadlifts
- Juice & Toya - 20 min lower body dumbell workout
- Fraser Wilson - 20 min home leg workout
Cardio / abs
- FitnessBlender - 20 min Brutal HIIT Ladder Workout
- Fraser Wilson - 20 min Dumbell abs
- Pamela Reif - 10 min hiit workout
- Athlean X - 6 pack abs workout (10 mins)