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Exercise Routine Sample

Day 1 (sets x reps):

  • Froggy push up pumps (slow reps) (3 x 20)

  • Shoulder touches (push up position) (3 x 20)

  • Push up pulses (chin near ground) (3 x 20)

  • Glute bridge pulses (2 x 20)

  • Single Leg ab extensions (slow: lie on back with opposite leg at 90 degrees; keep lower spine pressed to the ground) (3 x 10)

  • Medicine ball lower back extensions (3 x 20)

  • Medicine ball heel kicks (3 x 10 seconds)

  • Medicine ball slow push ups (2 x 8)

  • Medicine ball slow in and outs (push up) (3 x 12)

  • Pigeon Toe Squats (heels up off ground) (3 x 10)

  • Leg lunge isometric (heels up) (3 x 20 seconds)

  • Easy Hops (4 x 20)​

Day 2 (sets x reps):

  • Froggy push up pumps (slow reps) (3 x 20)

  • Glute bridge pulses (2 x 20)

  • Glute bridge bilateral leg extensions (2 x 20)

  • Plank (abs) (2 x 30 sec)

  • Plank single leg extension (2 x 12)

  • Side Planks (2 x 20 sec)

  • Side Bridge Pulses (2 x 20) 

  • Lateral bear crawls (6 feet distance: 20 sec) (3 x 8)

  • Lateral push up (2 x 12)

  • Medicine lower back extension (2 x 20) 

  • Medicine ball in and outs (push up) (3 x 12)

  • Bird dogs (4 x 12)

  • Mountain Climbers (2 x 20)

  • Leg lunge isometric (heels up) (3 x 20 seconds)

  • Pulsing Squats (3 x 12)

  • Heisman shuffle (3 x 12)

  • Lateral skater hops (3 x 8)

  • ​Easy lateral hops (4 x 12)

Day 3 (sets x reps):

  • Froggy push up pumps (slow reps) (3 x 20)

  • Shoulder touches (push up position) (3 x 20)

  • Glute bridge pulses (2 x 20)

  • Single Leg extensions (slow: lie on back with opposite leg at 90 degrees; keep lower spine pressed to the ground) (3 x 10)

  • Side Bridge Pulses (4 x 20)

  • Medicine ball extensions (3 x 20)

  • Medicine ball heel kicks (3 x 10 seconds)

  • Medicine ball push ups (2 x 8)

  • Bird dog isometric holds (maintain extension) (2 x 8)

  • Pigeon Toe Squats (heels up off ground) (3 x 10)

  • Leg lunge pulses (pigeon toes) (3 x 20)

  • Easy Fast twitch hops (move from slow to quick) (4 x 20)​

Day 4 (sets x reps):

  • Froggy push up pumps (slow reps) (3 x 20)

  • Shoulder touches (push up position) (3 x 20)

  • Push up pulses (chin near ground) (3 x 20)

  • Diamond push ups (4 x 8)

  • Glute bridge pulses (2 x 20)

  • Bird dogs bilateral (4 x 8)

  • Medicine ball lower back extensions (3 x 20)

  • Medicine ball slow in and outs (push up) (3 x 12)

  • Pigeon Toe Squats (heels up off ground) (3 x 10)

  • Wall Sit (3 x 60 sec) 

  • Leg lunge isometric (heels up) (3 x 20 seconds)

  • Jumping jacks (4 x 40)

  • ​Heisman shuffle (4 x 20)

  • Single leg lateral hops (balls of the feet) (4 x 20)

  • Soccer skater hops (4 x 12) 

    We are committed to making your transition to a new lifestyle as seamless as possible. Adopting new habits—such as fitness and meal planning—often requires strategic integration into a busy schedule. Our free four-day trial is designed to identify your core priorities, replace outdated routines with sustainable practices, and develop a structured daily roadmap for your exercise, nutrition, and sleep goals. If you are new to fitness, you will receive access to private tutorials covering foundational movements. To ensure proper form and continued progress, you can text us a short daily workout video for expert review and course correction. Ultimately, this trial is an opportunity to cultivate a wellness-focused identity, helping you prioritize your health and operate at peak capacity. To learn more about the program, please schedule a video consultation to discuss your health objectives.

What does the Scructure of the Trial look like?

Day 1 Example:

Fitness Workout: build from slower reps to faster reps, each exercise should become more rigorous with increasing effort with each rep, breathing in through the nose and out the mouth, with a relaxed face. The idea or design of this workout is based upon intensity within a very short span of time.

  • Lower back and core warmup exercise (4 minutes)

  • Push up variation (diamond close hand, wide hand, alternating leg extensions, isometrics) (4 minutes)

  • Leg Isometrics (Use kettlebells if you prefer more tension: alternating leg lunges, Wall-sits, body squats) (4 minutes)

  • Pull up bar (hanging pull up, open hands or close hand, wide grip or close grip, shoulder swings) (4 minutes)

  • HIIT (High Intensity Interval Training): baby jumps and baby hops, (Heisman Shuffle or ), jumping jacks, burpees, frog leaps, skipping, bounding, hopping, or sprinting (4 minutes)

Nutrition: Whole Foods or single ingredient foods (this is simply an example to follow). Attempt intermittent fasting when possible, but use your own discretion.

  • Fresh fruits: blueberries, strawberries, raspberries, mango, bananas

  • Vegetables: Sweet Potato

  • Protein: grass fed steak and eggs

  • Dairy: blue cheese crumbles and grass fed cow Butter

  • Healthy Fats: Avocado and Olive Oil

Sleep Protocol: Get your eyes away from technology (television, cell phone, laptop, etc.) for 30 minutes. Go to bed 10 minutes earlier than normal (eg. 10:20pm instead of 10:30pm). After brushing teeth but before hopping into bed, do relaxed body flow movements (light gentle swinging of the arms, hips, and waist: see video for more details). Read a physical book or article that you’re excited to learn more about. Make sure the room is either dark or use eye mask to cover any remaining light.    

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