Sublime
An inspiration engine for ideas
Males – Primal Essential Movement mastery • 50 Pushups • 12 Pull-ups (overhand grip) • 50 Squats (thighs parallel to ground) • Plank: 2 minutes holding the Forearm/Feet Plank position
Mark Sisson • The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series)
I aim for 30–50 repetitions of each of the following:
Timothy Ferriss • The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
Ways of Making the Exercises
Kevin O'Brien • The Ignatian Adventure: Experiencing the Spiritual Exercises of St. Ignatius in Daily Life
- Deep squat 2. Hurdle step 3. In-line lunge 4. Active straight leg raise 5. Seated rotation
Timothy Ferriss • The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
Here are some ideas to get your body moving: Dance to 3 songs Do 3 sets of 10 push ups Swim for 10 minutes Do 2 sets of 21 squats Do weight exercises for 8 minutes
Ajit Nawalkha • The Book of Coaching: For Extraordinary Coaches
CrossFit for your mind:
50 pages a day
20 minutes of seating with your thoughts
Start with 20-10
SETS AND REPS: For all exercises for weeks 2–6, use a 2:5 ratio of sets for strong:weak sides and a repetition range of 3–5.
Timothy Ferriss • The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
just that . . . finish you! Get ready! This finisher involves squat thrusts in increments of three, done in supersets with tuck jumps or body-weight squats in single increments. Perform the following: 3 squat thrusts 1 tuck jump or body-weight squat
Rachel Cosgrove • The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want
