Routine
Monday, Water fasting
Continue increasing your respiratory capacity and cardiac efficiency with a HIIT session.
Start your fast with constant hydration.
Start your fast with constant hydration.
Morning
Start energized and focused
06:00
Wakeup + Hydrate
Required
Drink water, right away
06:05
60 min
Cardio Z5 HIIT + Abs
Required
Zone 5. Build your VO2 max
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5min - Stretch
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30min - Norwegian 4x4
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10min - Abs
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07:00
30 min
Cold Shower
Recommended
Optionally cold. And get ready.
08:00
90 min
First Work Window
1.5h of productivity
09:30
10 min
VILPA Break 1
Recommended
6min VILPA + Green Tea
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6min - Wall-sit intervals
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Green Tea
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Supplements
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10:10
60 min
Second Work Window
1h of productivity
Midday
Energy in, energy out.
12:00
90 min
Third Work session
1.5h productivity
12:00
Hydration with Minerals
Required
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Keep drinking unsweetened lemonade or herbal tea throughout the day.
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Important to recover sodium
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14:30
120 min
Fourth Work Session
2h productivity
16:30
10 min
VILPA Break 2
Recommended
To activate your body and break up prolonged periods of sitting.
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6min - Front plank
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Herbal Tea
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16:40
120 min
Fifth Work Session
2h productivity
Evening
Relax with longevity-promoting practices.
20:00
30 min
Breathwork
Recommended
Practice deep, calming breaths. This exercise counterbalances the intense morning routine. Use this practice to release all tension.
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Cyclic sighing
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Herbal Tea
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21:00
Bedtime
You’ve earned this rest. With each passing day, your rest will become even deeper.