workout_routine.md

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

• Jeff nippard best 3 ab exercises
• Athlean X - 2 best ab exercises

Chest

• MiDASMVMT - 15 min dumbell chest workout
• Fraser Wilson - 20 min chest and shoulder

Arms

• Fraser Wilson - 15 min arm workout
• Fraser Wilson - 20 min dumbell 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

Dieting

• Dr. Fung - Intermittent Fasting - the science and benefits
• Jeff Nippard - The smartest way to get lean