Routine 1 involves goblet squats and cable rows for 15 minutes, alternating exercises every 10 reps and tallying the total reps at the end to beat during the next session. Routine 2 is a circuit done 5 times consisting of jump rope, lunge jumps, pushups, and medicine ball slams with a 2 minute rest between circuits and 100 jumping jacks at the end. Routine 3 cycles through 4 exercises for 15 minutes with no set rep ranges, focusing on pushing limits and resting as needed between deadlifts, push presses, lunges, and plank rows. The weekly schedule assigns each routine to a different day with Tuesdays, Thursdays, and Sundays designated

1. Routine 1:
Timer: 20 mins
Goblet squat + Cable Row
Estimate what your 15 rep max weight is for each exercise
Set timer for 15 mins
Do sets of 10 reps for each exercise in an alternative fashion [10 of each, switch]
Take as much rest as you need in between exercises, but don’t stop
As you move along, rest periods will lengthen and the reps will drop below 5
Tally up the total at the end of 15 minutes = new record
Next time, try to beat that number. When you beat it by 20%, increase the weight by 5 lbs for
each exercise
Walk 30 min

2. Routine 2
E1) Jump rope - 30 seconds
E2) Lunge jumps - 40 seconds
E3) Push up - 25 seconds
E4) Medicine ball overhead slam - 30 seconds
120 second rest after E4. Complete circuit 5x
100 jumping jacks nonstop
Walk 30 min

3. Routine 3
Set timer for 15 mins. Cycle through 4 exercises - 2 upper, 2 lower going
at your own pace. No rep range
Push as far as you can, rest as long as you need to
1) Deadlift or trap bar deadlift [use weight that is 70% of your
bodyweight]
2) Dumbbell Push-Press [using weight that is achievable for 20 reps]
3) Alternating Lunge [using bodyweight]
4) Plank Dumbbell Row [using light enough weights to maintain for 1
minute]
Walk 30 min

4. Routine 4
Timer: 20 mins, 4 rounds
Perform the following exercises as fast as possible
KB Static Lunge Press [change arms every 5-10 reps] - 20 reps
KB Goblet Squat - 25 reps
Rest as needed, but move again when ready. If you finish before 20
mins, do sit-ups until time expires.
Walk 30 min

5. Schedule
Monday: #4
Tuesday: Active rest day
Wednesday: #2
Thursday: Active rest day
Friday: #1
Saturday: #3
Sunday: Active rest day
Active rest day = Walk 60 minutes

6. Walking is your new best friend!
While you have your workout routine for exercise, a daily walk is an excellent supplement to
your life to increase mental clarity, think through complex problems, or overall just feel better.
Especially if you live in an area where you have walking trails, park, a neighborhood, or an
open nature area, you’ll love this.
This is an important practice to lower your cortisol levels as well. If you have a dog, this can
be a great daily practice for them to come on as well to keep them healthy and at their best.

7. There are three ways to execute a walk and get some profound benefits.
The first is a learning walk. During the first kind of walk (no more than 20 minutes is necessary), you
can put on an audiobook or a podcast which inspires you and teaches you something.
*If you want to get started on listening to audiobooks, then you can sign up and get a free book at
audible.com. If you’re not sure on a book to start, the first book I recommend people listen to, to
improve their lives is The Success Principles.
The second kind of walk is a nature walk, where you listen to nothing at all and walk through a
peaceful area for 20 minutes. Find a park, a beach, or trail and if you can’t access one of those, find
a quiet neighborhood and walk without headphones of any kind. This can be especially powerful in
the morning to help clear your mind.
The third kind of walk is a commute walk. While not everyone has the luxury of having things they
go to close by, if it's possible for you to walk to the store, gym, or work instead of driving, do it. Even
though it may take longer, you’ll begin to enjoy the walk and derive numerous benefits from it.
Walking is one of the secret joys in life, fitness, and happiness. Find more ways to walk more, and
you’ll feel better day after day.

8. Introduce walking into your daily routine. If you don’t have the time to do it in morning or
evening, take a 20 min walk on your lunch break.
The most powerful form of walk is the nature walk, so start with that this week. You can think
through a problem, focus on what your grateful for, or visualize the life and body you want in
the future as if it’s already yours.
Once you complete this exercise, post in the FB group one the benefits you notice from
walking.