This workout is perfect regardless of your ability or fitness. Scale to suit your goals!
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This routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:
Getting outdoors in nature, Increasing daily acitivty and step count, Training aerobic energy system, Getting stronger and building muscle, Improving range of motion, Breath work and mindfullness
Second, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.
Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext
https://www.jacc.org/doi/10.1016/j.jacc.2014.05.026
https://pubmed.ncbi.nlm.nih.gov/25082581/
https://pubmed.ncbi.nlm.nih.gov/29425700/
https://bjsm.bmj.com/content/57/18/1211#F3
https://pubmed.ncbi.nlm.nih.gov/29506306/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
TIMESTAMPS:
0:00 No Gym, No Time, No Problem
0:20 Why Nature Is The Best Gym
0:45 Why You Should Increase Your Aerobic Capacity
1:55 How To Get Strong With Minimal Effective Dose
3:19 Try These Example Micro Strength Sessions
3:38 Improve Flexibility To Move Better
4:09 What Does Minimal Flexibility Look Like?
4:29 Use Breathing To Move and Meditate
5:01 How To Apply The Routine
5:38 Let Me Know Your Approach!
