Exercise Routine (Intermediate): Weighted bodyweight

Max reps each exercise.
3-5mins rest max.
3 sets.

Add a groove in between and a lil' Muay Thai ;)

Added in a in through the mouth and out through the mouth breathwork.

1. Sleep from 2200P-600+ (optimal time for physiological and psychological repair, 4hrs each. The body then the mind. If slept past these times when the Sun is beginning to rise then you won't feel as rejuvenated as sleeping when the sun is setting.

2. Movement!

Consistency is key. As you can see from this, I am only performing 3 exercises with the best form I can handle. Form over poor form. You can do holds to increase intensity however if you're just pushing for reps with less quality form, you will train your nervous system to rmb those shitty reps. Just stop when you're about 2 reps before failure.

Key: Focus on form over reps.

3. Hydration and Nutrition
0.033x weight in KG = minimal water that should be consumed. Filtered water (I use waterscoaustralia filters) jugs or benchtop. This brand and filter also remineralises the water which means your water is now alive. These minerals help absorb the water. I even add a gem of celtic seasalt to my water for electrolytes. This helps me retain the water. Max frequency of urination for me is twice-three times a day. I don't get up in the middle of the night to use the toilet either. It's a massive hack, or really it's understanding how our body best functions and feeding ourselves organic whole foods. Which God has made. Unprocessed and not man-made.

4. Thoughts...
Now to follow on, this is a tricky one. But if you're prepared to get real with yourself. The sky is the limit to what you can imagine for yourself.