Kind: captions Language: en for the past few years I've been for the past few years I've been for the past few years I've been endeavoring to build the world's best endeavoring to build the world's best endeavoring to build the world's best anti-aging protocol and to do so anti-aging protocol and to do so anti-aging protocol and to do so becoming the most measured person in becoming the most measured person in becoming the most measured person in history what I'm going to show you today history what I'm going to show you today history what I'm going to show you today is my daily exercise protocol the is my daily exercise protocol the is my daily exercise protocol the science is pretty straightforward and science is pretty straightforward and science is pretty straightforward and pretty basic I'm trying to achieve being pretty basic I'm trying to achieve being pretty basic I'm trying to achieve being in zone 2 through four for my heart rate in zone 2 through four for my heart rate in zone 2 through four for my heart rate roughly 4 and 1 half hours per week for roughly 4 and 1 half hours per week for roughly 4 and 1 half hours per week for zone five which is 159 beats per minute zone five which is 159 beats per minute zone five which is 159 beats per minute and above on between 90 and 150 minutes and above on between 90 and 150 minutes and above on between 90 and 150 minutes per week outside of that weight training per week outside of that weight training per week outside of that weight training is useful uh having a high V2 Max which is useful uh having a high V2 Max which is useful uh having a high V2 Max which is your body's ability to use oxygen is is your body's ability to use oxygen is is your body's ability to use oxygen is also great but generally it's pretty also great but generally it's pretty also great but generally it's pretty straightforward and it's pretty basic straightforward and it's pretty basic straightforward and it's pretty basic many of you are much better at this than many of you are much better at this than many of you are much better at this than I am you know more you do more you have I am you know more you do more you have I am you know more you do more you have more specialized knowledge that's more specialized knowledge that's more specialized knowledge that's amazing my objective is really focused amazing my objective is really focused amazing my objective is really focused I'm not training to become a triathlete I'm not training to become a triathlete I'm not training to become a triathlete I'm not training for a marathon I'm not I'm not training for a marathon I'm not I'm not training for a marathon I'm not training to become a bodybuilder I'm not

training to become a bodybuilder I'm not training to become a bodybuilder I'm not training to be dropped into the forest training to be dropped into the forest training to be dropped into the forest and fight a wild and fight a wild and fight a wild animal I'm training to slow my speed of animal I'm training to slow my speed of animal I'm training to slow my speed of aging and maintain Optimal Health it's a aging and maintain Optimal Health it's a aging and maintain Optimal Health it's a very narrow goal by the way you may very narrow goal by the way you may very narrow goal by the way you may notice my face is a bit red that's notice my face is a bit red that's notice my face is a bit red that's because I did a micro needling protocol because I did a micro needling protocol because I did a micro needling protocol on Friday and I'm still healing now what on Friday and I'm still healing now what on Friday and I'm still healing now what I'm going to show you is what I do on a I'm going to show you is what I do on a I'm going to show you is what I do on a daily basis I'm going to walk through daily basis I'm going to walk through daily basis I'm going to walk through each one of my exercises so if you want each one of my exercises so if you want each one of my exercises so if you want to implement this you can see me doing to implement this you can see me doing to implement this you can see me doing it I'll explain what I'm doing and you it I'll explain what I'm doing and you it I'll explain what I'm doing and you can then incorporate into your your can then incorporate into your your can then incorporate into your your protocol it's roughly 45 to 60 Minutes protocol it's roughly 45 to 60 Minutes protocol it's roughly 45 to 60 Minutes depending upon the day and around 20 depending upon the day and around 20 depending upon the day and around 20 plus exercises all right so let's get plus exercises all right so let's get plus exercises all right so let's get started the first thing I do is the started the first thing I do is the started the first thing I do is the [Music] sled okay so this is the sled I've got sled okay so this is the sled I've got sled okay so this is the sled I've got 95 lbs on the sled I do this for between 95 lbs on the sled I do this for between 95 lbs on the sled I do this for between 3 and 5 minutes depending upon the day 3 and 5 minutes depending upon the day 3 and 5 minutes depending upon the day I'll probably get three to four laps six I'll probably get three to four laps six I'll probably get three to four laps six to eight times up and down uh sometimes I'll take about a 30

down uh sometimes I'll take about a 30 down uh sometimes I'll take about a 30 second break in between a few of these second break in between a few of these second break in between a few of these and let the and let the and let the muscles muscles muscles rebuild yeah helps gently get the heart rebuild yeah helps gently get the heart rebuild yeah helps gently get the heart rate up nice warm rate up nice warm rate up nice warm up all right now let's head into the gym up all right now let's head into the gym up all right now let's head into the gym and get started with the next exercise okay the first thing I'm going exercise okay the first thing I'm going exercise okay the first thing I'm going to do is these posture exercises which I to do is these posture exercises which I to do is these posture exercises which I did an entire video about the short of did an entire video about the short of did an entire video about the short of it is I was never taught good posture it is I was never taught good posture it is I was never taught good posture and so I maintain posture that had me in and so I maintain posture that had me in and so I maintain posture that had me in a way that was restricting my blood flow a way that was restricting my blood flow a way that was restricting my blood flow in my veins and so in correcting for my in my veins and so in correcting for my in my veins and so in correcting for my posture I learned that it takes a lot of posture I learned that it takes a lot of posture I learned that it takes a lot of muscle and a lot of attention and muscle and a lot of attention and muscle and a lot of attention and diligence to maintain proper posture diligence to maintain proper posture diligence to maintain proper posture okay this is the second posture exercise okay this is the second posture exercise okay this is the second posture exercise I do daily it's I do daily it's I do daily it's 30° up now it's important to 30° up now it's important to 30° up now it's important to note I've built up these muscles over a note I've built up these muscles over a note I've built up these muscles over a a onee time period now but when you're

a onee time period now but when you're a onee time period now but when you're just getting started you don't want to just getting started you don't want to just getting started you don't want to overdo it and I think most experts will overdo it and I think most experts will overdo it and I think most experts will tell you that two to three times per tell you that two to three times per tell you that two to three times per week is Max so be really careful with week is Max so be really careful with week is Max so be really careful with these you don't want to over strain it these you don't want to over strain it these you don't want to over strain it I've steadily worked up to this ability I've steadily worked up to this ability I've steadily worked up to this ability now where I I Feel Fine every day but now where I I Feel Fine every day but now where I I Feel Fine every day but you just want to be careful next are you just want to be careful next are you just want to be careful next are tricep extensions 25 reps pull up when you get extensions 25 reps pull up when you get extensions 25 reps pull up when you get the top hold up for about 1 the top hold up for about 1 the top hold up for about 1 second really second really second really strain the extension all right now face strain the extension all right now face strain the extension all right now face PS PS PS 15 I'll try to maintain good posture 15 I'll try to maintain good posture 15 I'll try to maintain good posture while doing while doing while doing [Music] this this this also I'm not an expert also I'm not an expert also I'm not an expert so uh while I do these different

so uh while I do these different so uh while I do these different exercises others may have better exercises others may have better exercises others may have better technique so just keep that in mind uh technique so just keep that in mind uh technique so just keep that in mind uh 15 of these 15 of these 15 of these [Music] [Music] [Music] reps I work out every day this is not to reps I work out every day this is not to reps I work out every day this is not to say it's the best way to do it it's not say it's the best way to do it it's not say it's the best way to do it it's not to say it's the only way of doing it and to say it's the only way of doing it and to say it's the only way of doing it and in fact if I worked out less maybe I'd in fact if I worked out less maybe I'd in fact if I worked out less maybe I'd be better off we don't know we've tried be better off we don't know we've tried be better off we don't know we've tried some variation but not a lot so with some variation but not a lot so with some variation but not a lot so with blueprint it it's not to say that we've blueprint it it's not to say that we've blueprint it it's not to say that we've solved every problem it's to say we have solved every problem it's to say we have solved every problem it's to say we have a system to measure and look at protocol a system to measure and look at protocol a system to measure and look at protocol I just feel great when I work out on a I just feel great when I work out on a I just feel great when I work out on a daily basis when I don't I really miss daily basis when I don't I really miss daily basis when I don't I really miss it and now for this one I typically I it and now for this one I typically I it and now for this one I typically I would just grab this band in the middle would just grab this band in the middle would just grab this band in the middle and I pull it apart but you can see it and I pull it apart but you can see it and I pull it apart but you can see it splitting here and I guess I'm pretty Frugal so I here and I guess I'm pretty Frugal so I here and I guess I'm pretty Frugal so I just grab the ends here I have all this just grab the ends here I have all this just grab the ends here I have all this goodness of band [Music]

next uh this is a shoulder exercise I next uh this is a shoulder exercise I next uh this is a shoulder exercise I actually don't remember the name of it I actually don't remember the name of it I actually don't remember the name of it I don't even remember me but leg don't even remember me but leg don't even remember me but leg [Music] up with your elbow tucked right in your up with your elbow tucked right in your up with your elbow tucked right in your inside knee and I do 10 on each arm inside knee and I do 10 on each arm inside knee and I do 10 on each arm maintain good posture you can see here maintain good posture you can see here maintain good posture you can see here I've got a testosterone patch on so I do I've got a testosterone patch on so I do I've got a testosterone patch on so I do supp M testosterone and I do so because supp M testosterone and I do so because supp M testosterone and I do so because I'm on a caloric restricted diet which I'm on a caloric restricted diet which I'm on a caloric restricted diet which means I means I means I consume 20% fewer calories than would uh consume 20% fewer calories than would uh consume 20% fewer calories than would uh the recommended daily allowance and when the recommended daily allowance and when the recommended daily allowance and when you're on caloric restriction your you're on caloric restriction your you're on caloric restriction your testosterone goes down so it's a side testosterone goes down so it's a side testosterone goes down so it's a side effect of coloric restriction so I effect of coloric restriction so I effect of coloric restriction so I supplement testosterone to being the supplement testosterone to being the supplement testosterone to being the normal levels my most recent test was normal levels my most recent test was normal levels my most recent test was around 850 or so so I'm in the normal around 850 or so so I'm in the normal around 850 or so so I'm in the normal range we we don't go above it we just

range we we don't go above it we just range we we don't go above it we just want to be normal so really it's an want to be normal so really it's an want to be normal so really it's an offset for my caloric restriction our offset for my caloric restriction our offset for my caloric restriction our right next is this hamstring stretch right next is this hamstring stretch right next is this hamstring stretch these I always have to warm up a little these I always have to warm up a little these I always have to warm up a little bit in the morning where my hamstrings bit in the morning where my hamstrings bit in the morning where my hamstrings and my back a little tight and so I have and my back a little tight and so I have and my back a little tight and so I have to work this down a little bit I can to work this down a little bit I can to work this down a little bit I can place it place it place it down and get a nice 30 second 60c down and get a nice 30 second 60c down and get a nice 30 second 60c stretch whatever you can do for Comfort stretch whatever you can do for Comfort stretch whatever you can do for Comfort how you go all the way down man that's how you go all the way down man that's how you go all the way down man that's impressive [Music] [Music] [Music] a lot of men have very tight a lot of men have very tight a lot of men have very tight hamstrings uh a lot of people who have hamstrings uh a lot of people who have hamstrings uh a lot of people who have who come over here and work out with me who come over here and work out with me who come over here and work out with me this is probably the the most shocking this is probably the the most shocking this is probably the the most shocking one most people most men don't think one most people most men don't think one most people most men don't think about uh flexibility very much and about uh flexibility very much and about uh flexibility very much and especially the hamstrings so when they especially the hamstrings so when they especially the hamstrings so when they do this they'll typically get up here do this they'll typically get up here do this they'll typically get up here and they'll go they'll stop like a right and they'll go they'll stop like a right and they'll go they'll stop like a right here they just can't go any further they

here they just can't go any further they here they just can't go any further they realize how tight that whole thing is I realize how tight that whole thing is I realize how tight that whole thing is I think the stretching is probably my think the stretching is probably my think the stretching is probably my favorite part of my daily routine it favorite part of my daily routine it favorite part of my daily routine it just helps me feel so limber limber of just helps me feel so limber limber of just helps me feel so limber limber of mind and of body so on this here I'm mind and of body so on this here I'm mind and of body so on this here I'm going going going to put my feet out a little bit here and to put my feet out a little bit here and to put my feet out a little bit here and I'm going to lift a a 45 lb weight and I'm going to lift a a 45 lb weight and I'm going to lift a a 45 lb weight and when I do this I'm going to focus on my when I do this I'm going to focus on my when I do this I'm going to focus on my glutes being glutes being glutes being flexed so all the way down all the way flexed so all the way down all the way flexed so all the way down all the way up and you really want to squeeze your up and you really want to squeeze your up and you really want to squeeze your glutes to get the most out of this glutes to get the most out of this glutes to get the most out of this exercise obliques this is 25 on each exercise obliques this is 25 on each exercise obliques this is 25 on each side so front leg ahead the side side so front leg ahead the side side so front leg ahead the side here and then I'm going to come up I'm here and then I'm going to come up I'm here and then I'm going to come up I'm going to touch just under my knee so all going to touch just under my knee so all going to touch just under my knee so all the way down to get the stretch come up the way down to get the stretch come up the way down to get the stretch come up touch my knee let's do the other side

knee let's do the other side knee let's do the other side front leg over hooked underneath all the way down knee touch I love these for the flexibility touch I love these for the flexibility touch I love these for the flexibility of of of range it creates most of these things I range it creates most of these things I range it creates most of these things I never did in my life I never really prioritize did in my life I never really prioritize did in my life I never really prioritize flexibility and adding these daily flexibility and adding these daily flexibility and adding these daily really helps the flexibility exercises really helps the flexibility exercises really helps the flexibility exercises are my favorite we did my hamstrings are my favorite we did my hamstrings are my favorite we did my hamstrings this one a couch Flex a couch this one a couch Flex a couch this one a couch Flex a couch stretch I love it took me quite a while stretch I love it took me quite a while stretch I love it took me quite a while to get to this point so you tuck your to get to this point so you tuck your to get to this point so you tuck your back leg up against the wall so you see back leg up against the wall so you see back leg up against the wall so you see you're you're have a 90° angle and you're you're have a 90° angle and you're you're have a 90° angle and you're sitting like this and you're you're sitting like this and you're you're sitting like this and you're really going to feel the stretch up really going to feel the stretch up really going to feel the stretch up through here I love through here I love through here I love this every day I feel how much it creeps this every day I feel how much it creeps this every day I feel how much it creeps in terms of the stiffness from from in terms of the stiffness from from in terms of the stiffness from from sitting and whatnot and then I really

sitting and whatnot and then I really sitting and whatnot and then I really like to Lunge forward it's a really nice like to Lunge forward it's a really nice like to Lunge forward it's a really nice stretch all the way back stretch all the way back stretch all the way back up I'm now so flexible in this position up I'm now so flexible in this position up I'm now so flexible in this position even when I get into this after the even when I get into this after the even when I get into this after the first five or six seconds I really don't first five or six seconds I really don't first five or six seconds I really don't get much of a stretch anymore because I get much of a stretch anymore because I get much of a stretch anymore because I do it every day so coming do it every day so coming do it every day so coming forward very satisfying and I try forward very satisfying and I try forward very satisfying and I try to basically do the splits in this to basically do the splits in this to basically do the splits in this position and then switch up do the other position and then switch up do the other position and then switch up do the other leg 90° tuck straight back and again leg 90° tuck straight back and again leg 90° tuck straight back and again most people I bring in to work out with most people I bring in to work out with most people I bring in to work out with me this is impossibly hard for most me this is impossibly hard for most me this is impossibly hard for most people if you haven't stretched and also people if you haven't stretched and also people if you haven't stretched and also these things are are really difficult to these things are are really difficult to these things are are really difficult to achieve when I first started I was just achieve when I first started I was just achieve when I first started I was just as bad as most people it took me I don't as bad as most people it took me I don't as bad as most people it took me I don't remember maybe a month or two to get to remember maybe a month or two to get to remember maybe a month or two to get to a part a point where I could easily a part a point where I could easily

a part a point where I could easily be in this position and be comfortably be in this position and be comfortably be in this position and be comfortably so you can even raise your arms so you can even raise your arms so you can even raise your arms up same with this this up same with this this up same with this this one I could one I could one I could not just sit down like this I my my best not just sit down like this I my my best not just sit down like this I my my best flexibility I could get down and like do flexibility I could get down and like do flexibility I could get down and like do something like this but no way could I something like this but no way could I something like this but no way could I sit on my feet I we I had female friends sit on my feet I we I had female friends sit on my feet I we I had female friends who could just drop into this without who could just drop into this without who could just drop into this without even thinking about it and I was always even thinking about it and I was always even thinking about it and I was always amazed at their flexibility most men amazed at their flexibility most men amazed at their flexibility most men that I knew could not and now I I love that I knew could not and now I I love that I knew could not and now I I love this position when I hang out with this position when I hang out with this position when I hang out with talage as you maybe have seen in my talage as you maybe have seen in my talage as you maybe have seen in my videos I love to be in this position but videos I love to be in this position but videos I love to be in this position but it takes some time to get there so I'll it takes some time to get there so I'll it takes some time to get there so I'll hold this for 30 seconds or hold this for 30 seconds or hold this for 30 seconds or so next we'll do the hip flexors so I'm so next we'll do the hip flexors so I'm so next we'll do the hip flexors so I'm still working on this one I've made a still working on this one I've made a still working on this one I've made a lot of progress but you want to bring up lot of progress but you want to bring up lot of progress but you want to bring up your leg to like a 90 degree angle and your leg to like a 90 degree angle and your leg to like a 90 degree angle and come down on it leg straight back and come down on it leg straight back and come down on it leg straight back and really feel the stretch deep in the hip really feel the stretch deep in the hip really feel the stretch deep in the hip flexor I remember growing up in high

flexor I remember growing up in high flexor I remember growing up in high school I would hit the gym you know was school I would hit the gym you know was school I would hit the gym you know was part of my athletic training I played a part of my athletic training I played a part of my athletic training I played a lot of sports we never did this sort of lot of sports we never did this sort of lot of sports we never did this sort of thing I appreciate these stretches it thing I appreciate these stretches it thing I appreciate these stretches it just makes my body feel fresh you can just makes my body feel fresh you can just makes my body feel fresh you can see how my leg here I'm not as flexible see how my leg here I'm not as flexible see how my leg here I'm not as flexible in this left side my leg is not as in this left side my leg is not as in this left side my leg is not as straight this is suboptimal so my leg is straight this is suboptimal so my leg is straight this is suboptimal so my leg is coming in here I really want it to be coming in here I really want it to be coming in here I really want it to be 90° so I'm not as flexible as I'd like 90° so I'm not as flexible as I'd like 90° so I'm not as flexible as I'd like to be in this particular move even with to be in this particular move even with to be in this particular move even with this angle I can come down and get a this angle I can come down and get a this angle I can come down and get a pretty good start on my hip flexor pretty good start on my hip flexor pretty good start on my hip flexor keeping my leg fully extended and then keeping my leg fully extended and then keeping my leg fully extended and then just trying to press my belly button to just trying to press my belly button to just trying to press my belly button to the floor I'll move right into leg the floor I'll move right into leg the floor I'll move right into leg raises so I I use a kettle bell as my raises so I I use a kettle bell as my raises so I I use a kettle bell as my weight and then I bring my feet all the weight and then I bring my feet all the weight and then I bring my feet all the way up and then all the way down and way up and then all the way down and way up and then all the way down and straight straight straight [Music] [Music] [Music] out I'm going to do 50 of these

this next one I will post the name but I this next one I will post the name but I this next one I will post the name but I believe they're oblique touches so believe they're oblique touches so believe they're oblique touches so reaching down as far as I can I'll do 50 of these I'll do 25 reverse push-ups I I do move through these exercises I I do move through these exercises I I do move through these exercises pretty quickly so the entire circuit pretty quickly so the entire circuit pretty quickly so the entire circuit from when I start with the sled all the from when I start with the sled all the from when I start with the sled all the way through my high-intensity training way through my high-intensity training way through my high-intensity training is between 45 and 60 Minutes I take no is between 45 and 60 Minutes I take no is between 45 and 60 Minutes I take no break in the entire thing I just move break in the entire thing I just move break in the entire thing I just move from one thing to another and I'm doing from one thing to another and I'm doing from one thing to another and I'm doing that for a few reasons one is I don't that for a few reasons one is I don't that for a few reasons one is I don't get sore from my daily exercise protocol get sore from my daily exercise protocol get sore from my daily exercise protocol from either the weights or the high from either the weights or the high from either the weights or the high intensity and so my body is apparently intensity and so my body is apparently intensity and so my body is apparently preparing itself adequately to my

preparing itself adequately to my preparing itself adequately to my exercise protocol number two is I find exercise protocol number two is I find exercise protocol number two is I find it energizing I just think it's really it energizing I just think it's really it energizing I just think it's really fun to move about I've had a few people fun to move about I've had a few people fun to move about I've had a few people come work out with me and they'll come work out with me and they'll come work out with me and they'll comment that I I get more done in 45 comment that I I get more done in 45 comment that I I get more done in 45 minutes than a lot of people do in like minutes than a lot of people do in like minutes than a lot of people do in like five or 6 hours I move very fast uh but five or 6 hours I move very fast uh but five or 6 hours I move very fast uh but again the I want to stress uh what I'm again the I want to stress uh what I'm again the I want to stress uh what I'm doing is not the only way of doing it uh doing is not the only way of doing it uh doing is not the only way of doing it uh taking rest days is great doing other taking rest days is great doing other taking rest days is great doing other styles great this is just what I figured styles great this is just what I figured styles great this is just what I figured out for me is it working yes and if you out for me is it working yes and if you out for me is it working yes and if you look at all my other markers my speed of look at all my other markers my speed of look at all my other markers my speed of aging from DNA mulation to all my other aging from DNA mulation to all my other aging from DNA mulation to all my other phenotypic markers all the data is phenotypic markers all the data is phenotypic markers all the data is reporting them doing really well across reporting them doing really well across reporting them doing really well across the entire board so again could it be the entire board so again could it be the entire board so again could it be improved yes is it working it seems like improved yes is it working it seems like improved yes is it working it seems like it's okay so as of now this is a pretty it's okay so as of now this is a pretty it's okay so as of now this is a pretty good situation after the calf raises we'll do situation after the calf raises we'll do situation after the calf raises we'll do some poins all right learned this from

some poins all right learned this from some poins all right learned this from Ben Patrick and also the split squats so Ben Patrick and also the split squats so Ben Patrick and also the split squats so I'll start with left foot first you can I'll start with left foot first you can I'll start with left foot first you can see the slant board here I try to here I try to here I try to maintain great maintain great maintain great balance I'll do three balance I'll do three balance I'll do three sets of sets of sets of 10 on each side okay we'll go straight into slamp side okay we'll go straight into slamp side okay we'll go straight into slamp Lord squats I use the same weight I have Lord squats I use the same weight I have Lord squats I use the same weight I have 20 lbs in each hand these next ones this is again from hand these next ones this is again from hand these next ones this is again from Ben Patrick knees over Ben Patrick knees over Ben Patrick knees over toes the split squat hang down here for a few seconds squat hang down here for a few seconds squat hang down here for a few seconds really at the stretch try to keep the really at the stretch try to keep the really at the stretch try to keep the heel flat on the ground leg fully heel flat on the ground leg fully heel flat on the ground leg fully extended

the three reps of 10 each the three reps of 10 each the three reps of 10 each leg my son introduced me to these leg my son introduced me to these leg my son introduced me to these exercises uh we'll see how I do right exercises uh we'll see how I do right exercises uh we'll see how I do right now I actually worked out this morning I now I actually worked out this morning I now I actually worked out this morning I forgot we were filming today to do this forgot we were filming today to do this forgot we were filming today to do this so this is my second workout so we'll so this is my second workout so we'll so this is my second workout so we'll see how many I can rep out but this is see how many I can rep out but this is see how many I can rep out but this is uh one of the exercises I'm most proud uh one of the exercises I'm most proud uh one of the exercises I'm most proud of for Progress these are very hard so of for Progress these are very hard so of for Progress these are very hard so arms to the side no help in touching the arms to the side no help in touching the arms to the side no help in touching the ground [Applause] [Music] [Music] [Music] [Applause] [Applause] [Applause] and then I'll turn around and and then I'll turn around and and then I'll turn around and do 10 of these reverse nordics so I keep do 10 of these reverse nordics so I keep do 10 of these reverse nordics so I keep my legs on the outside of this then I'll my legs on the outside of this then I'll my legs on the outside of this then I'll come down try to lay touch my back to come down try to lay touch my back to come down try to lay touch my back to the ground the ground the ground [Music]

[Music] [Music] okay next TI raises I put a towel on the okay next TI raises I put a towel on the okay next TI raises I put a towel on the end of the bench here so this doesn't end of the bench here so this doesn't end of the bench here so this doesn't rip it up I really appreciate these rip it up I really appreciate these rip it up I really appreciate these exercises this one because it hits a exercises this one because it hits a exercises this one because it hits a muscle so do otherwise very hard to get to next we'll do a single leg tip and 25 to next we'll do a single leg tip and 25 to next we'll do a single leg tip and 25 of these so I want want to go all the of these so I want want to go all the of these so I want want to go all the way around up all the way down around and back up up all the way down around and back up up all the way down around and back up down around yeah again technique on down around yeah again technique on down around yeah again technique on that is not to my liking I'm just tired that is not to my liking I'm just tired that is not to my liking I'm just tired so 15 chin-ups 15 pull-ups I'm going to so 15 chin-ups 15 pull-ups I'm going to so 15 chin-ups 15 pull-ups I'm going to skip the pull-ups I did 15 already this skip the pull-ups I did 15 already this skip the pull-ups I did 15 already this morning I'm already pretty sore uh morning I'm already pretty sore uh morning I'm already pretty sore uh talage and I went climbing yesterday talage and I went climbing yesterday talage and I went climbing yesterday something I just recently started doing

something I just recently started doing something I just recently started doing we went pretty hard and I felt really we went pretty hard and I felt really we went pretty hard and I felt really sore in here so after the 15 pull-ups sore in here so after the 15 pull-ups sore in here so after the 15 pull-ups this morning I think I better lay off this morning I think I better lay off this morning I think I better lay off this I did some red light therapy on it this I did some red light therapy on it this I did some red light therapy on it to increase healing so otherwise 15 PS a to increase healing so otherwise 15 PS a to increase healing so otherwise 15 PS a [Music] day and 15 bicep curls this is just a 45 day and 15 bicep curls this is just a 45 day and 15 bicep curls this is just a 45 lb bar 10 lb on each side reminder to myself to have good posture reminder to myself to have good posture reminder to myself to have good posture pelvic [Music] [Music] [Music] in on high intensity exercise days one in on high intensity exercise days one in on high intensity exercise days one of three possibilities I've got a bike of three possibilities I've got a bike of three possibilities I've got a bike ectal and a roll machine so ectal and a roll machine so ectal and a roll machine so typically I'll do 5 or 10 minutes on the typically I'll do 5 or 10 minutes on the typically I'll do 5 or 10 minutes on the bike warm up get my heart rate in like bike warm up get my heart rate in like bike warm up get my heart rate in like the 130s 140s and and then I'll do the

the 130s 140s and and then I'll do the the 130s 140s and and then I'll do the elliptic hoal I'll do some some uh pulse elliptic hoal I'll do some some uh pulse elliptic hoal I'll do some some uh pulse training some high intensity intervals training some high intensity intervals training some high intensity intervals and then uh other days I'll warm up with and then uh other days I'll warm up with and then uh other days I'll warm up with the row machine and then jump to the the row machine and then jump to the the row machine and then jump to the elliptical for the high-intensity elliptical for the high-intensity elliptical for the high-intensity intervals for v2 Max training and intervals for v2 Max training and intervals for v2 Max training and encouragingly again as I mentioned encouragingly again as I mentioned encouragingly again as I mentioned before I'm really proud of my 58.7 V2 before I'm really proud of my 58.7 V2 before I'm really proud of my 58.7 V2 Max score it's extraordinary for my age Max score it's extraordinary for my age Max score it's extraordinary for my age and so I'm very happy that is a great and so I'm very happy that is a great and so I'm very happy that is a great marker for the captur the entirety of marker for the captur the entirety of marker for the captur the entirety of not my only my exercise protocol but my not my only my exercise protocol but my not my only my exercise protocol but my sleep and diet just overall [Music] [Music] [Music] Fitness this is a a 10-minute ride uh Fitness this is a a 10-minute ride uh Fitness this is a a 10-minute ride uh for a Pilon they have these really nice for a Pilon they have these really nice for a Pilon they have these really nice landscape views where I'm riding the landscape views where I'm riding the landscape views where I'm riding the bike in rikic in bike in rikic in bike in rikic in Iceland it's really nice to be in a Iceland it's really nice to be in a Iceland it's really nice to be in a forest gym riding in Iceland and I'll forest gym riding in Iceland and I'll forest gym riding in Iceland and I'll use a polar strap use a polar strap use a polar strap to do ECG to get an accurate heart rate

to do ECG to get an accurate heart rate to do ECG to get an accurate heart rate and I'll maintain around 130 140 range and I'll maintain around 130 140 range and I'll maintain around 130 140 range I'll try to maintain great posture with I'll try to maintain great posture with I'll try to maintain great posture with my back straight it's easy to kind of my back straight it's easy to kind of my back straight it's easy to kind of get in like this so really have to work get in like this so really have to work get in like this so really have to work to keep the posture right so posture is to keep the posture right so posture is to keep the posture right so posture is like a constant battle every day all day like a constant battle every day all day like a constant battle every day all day even though I try I'll frequently see even though I try I'll frequently see even though I try I'll frequently see myself on camera and think oh man I myself on camera and think oh man I myself on camera and think oh man I thought I was trying I thought I was thought I was trying I thought I was thought I was trying I thought I was maintaining maintaining maintaining proper posture and it still doesn't look proper posture and it still doesn't look proper posture and it still doesn't look good so it's really hard to get right good so it's really hard to get right good so it's really hard to get right all right that's it that's my daily all right that's it that's my daily all right that's it that's my daily exercise protocol in addition to doing exercise protocol in addition to doing exercise protocol in addition to doing this 7 days a week uh I also play this 7 days a week uh I also play this 7 days a week uh I also play basketball and Tennis every Sunday toage basketball and Tennis every Sunday toage basketball and Tennis every Sunday toage and I race uh a local mountain trail 3.4 and I race uh a local mountain trail 3.4 and I race uh a local mountain trail 3.4 miles it's ,200 ft in uh incline it's a miles it's ,200 ft in uh incline it's a miles it's ,200 ft in uh incline it's a pretty tough one we finish in about 34 pretty tough one we finish in about 34 pretty tough one we finish in about 34 minutes uh the Trail's pretty rough you minutes uh the Trail's pretty rough you minutes uh the Trail's pretty rough you have to watch your step um it's like

have to watch your step um it's like have to watch your step um it's like just borderline for me is too dangerous just borderline for me is too dangerous just borderline for me is too dangerous of creating a risk of getting injured of creating a risk of getting injured of creating a risk of getting injured it's also exhilarating so it's right it's also exhilarating so it's right it's also exhilarating so it's right there where some days I think we there where some days I think we there where some days I think we shouldn't do this and other days I think shouldn't do this and other days I think shouldn't do this and other days I think no it's good training for me but I don't no it's good training for me but I don't no it's good training for me but I don't know we may just continue and this is know we may just continue and this is know we may just continue and this is all to say with blueprint I've learned all to say with blueprint I've learned all to say with blueprint I've learned this whatever I say right now is going this whatever I say right now is going this whatever I say right now is going to be Antiquated tomorrow so we will to be Antiquated tomorrow so we will to be Antiquated tomorrow so we will have change something up for example we have change something up for example we have change something up for example we would say you know what 7 Days of would say you know what 7 Days of would say you know what 7 Days of training is a bad idea do 5 days with training is a bad idea do 5 days with training is a bad idea do 5 days with these two rest days because it's going these two rest days because it's going these two rest days because it's going to be better optimized for your HRV and to be better optimized for your HRV and to be better optimized for your HRV and stuff so it's really important as we go stuff so it's really important as we go stuff so it's really important as we go along this journey together understand along this journey together understand along this journey together understand what I tell you is what we think today what I tell you is what we think today what I tell you is what we think today this is our best guest right now uh but this is our best guest right now uh but this is our best guest right now uh but surely we'll learn more and know better surely we'll learn more and know better surely we'll learn more and know better tomorrow thanks for hanging out with me tomorrow thanks for hanging out with me tomorrow thanks for hanging out with me today I had a good time I worked out today I had a good time I worked out today I had a good time I worked out twice I'm a little tired so one thing I twice I'm a little tired so one thing I twice I'm a little tired so one thing I like to do is I often times would tell like to do is I often times would tell like to do is I often times would tell talage when I grow younger I want to and talage when I grow younger I want to and talage when I grow younger I want to and I would say the things that I was going I would say the things that I was going I would say the things that I was going to do that he does really well so I'd to do that he does really well so I'd to do that he does really well so I'd ask you and you can leave your comment ask you and you can leave your comment ask you and you can leave your comment below when you grow younger you're going

below when you grow younger you're going below when you grow younger you're going to what