Exercise
Details
Frequency
Video
Blog Post
Buy
Dumbbells
Curls
2 - 15 pound dumbells
3 sets of 21 - daily
Overhead Triceps Extension
1 - 15 pound dumbell
3 sets of 21 - daily
Farmer's Carry
2 - 25 pound dumbells
40 feet - daily
Hold While On Vibration Plate
2 - 15 pound dumbells
10 minutes - daily
Stretches
Floor Stretches
cross legs, reach for toes, etc
10 minutes - daily
Asian Squat
Squat and hold the squat
5 minutes - daily
Balance
Standing On 1 Leg
both legs - one at a time
60 seconds - daily
Standing Heel Raises
for 5 seconds
21 raises - daily
Walk Toe To Heel
One foot in front of another
40 feet - once daily
Walking
Weighted Vest
18 pounds
daily
Barefoot Shoes
VivoBarefoot
daily
Short Walk After Dinner
1/2 mile or so
daily
Miscellaneous
Jumping In Place
Just standing up and jumping
21 jumps - daily
Sit On The Floor
Just sitting on the floor (pretty simple)
5 times - 2 minutes - daily
Grip Trainer
100 grips with each hand set at 10kg
5 times daily
Pilates
Club Pilates
45 minutes - weekly
Vibration Plate
Highest setting
10 minutes - daily
Dry Sauna
HotWorx
40 minutes -daily
Jawzrsize
30 pound resistance (green version)
5 sets of 21 - daily
I am not a doctor so check with your doctor before following any of my protocols.
