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STRENGTH TRAINING & EXERCISE

  • We need to train our entire body every week, but not to the extent of carrying around excess muscle that needs much upkeep from overtraining, food and sleep

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  • Train midday or evening when your body is awake and warm and make sure you do proper full body warm up before going hard

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  • Every other day and if you ever miss one, do the next

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  • 30-60 minutes of proper training, conditioning and stretching​

WORKOUTS

  • Rotate between the following​

    • DAY ONE

      • One or two chest lifts, one shoulder lift, one lower body lift and two "extra lifts (below)" minimum

    • DAY TWO

      • One upper and one lower back lift, one lower body lift and two "extra lifts (below)" minimum​​​​​

HOW TO WORKOUT

  • You need to grow awareness and learn your body. You must know when to push and when to slow down. Never lift as much as you can. Do three to four sets with 10-20 reps.

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  • For cardio. Shorts sprints are best, but not like you're being chased by a tiger, as it is trendy to say. Listen to your body and make sure you WARM UP FIRST

BEST CHEST LIFTS

  • Chest Press

  • Elevated Pushup

  • Fly

  • Dip​

BEST SHOULDER LIFTS

  • Upside Down Press

  • Mace

  • Cable Lateral Raise

  • Overhead Press​

BEST BACK LIFTS

  • Pullup Or Pulldown

  • Seated Row

  • Dumbbell Bent Over Row

  • Back Extension​

BEST LOWER BODY EXERCISES

  • Squat

  • Reverse Squat

  • Kettle Bell Swing

  • Leg Press

  • Dumbbell Lunge

  • Reverse Hyper

  • Box Jumps

  • Calf Raises

  • Hip Thrust

  • Donkey Kick​

EXTRA LIFTS

  • ABS

    • Knee/Leg Ups

    • Curl On Stability Ball

    • Ab Roller

    • Ball Slam

    • Cable Crunch

    • Dragon Flag

    • Decline Ball Throws W/Partner​

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  • TORSO ROTATIONS with a heavy bar on shoulders

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  • ADDUCTION & ABDUCTION w/bands

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  • ANKLES

    • Self-weighted lifts​

    • bands

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  • PELVIC FLOOR

    • 150 Squeezes

    • (100 fast/50 slow & hard)

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  • EYE Strengthening Exercises CLICK HERE​

BEST CARDIO

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