Course curriculum

  • 1

    WELCOME AND PREPARATION

    • WELCOME!

    • BREATHING

    • WALKING

    • WARMUP

    • EXERCISE FUNDAMENTALS AND EQUIPMENT

    • CLOSING QIGONG

  • 2

    NUTRITION

    • NUTRITION INTRO

    • SIX RULES TO HEALTH EATING

    • FOODS TO MAXIMIZE TESTOSTERONE!

    • INTERMITTENT FASTING

    • 30 DAY MEAL PLAN

  • 3

    WEEK 1

    • DAY 1 - CIRCUIT WORKOUT

    • DAY 2 - CHALLENGE EXERCISE (BEAR CRAWL)

    • DAY 3 - AMRAP WORKOUT

    • DAY 4 - QIGONG MARTIAL ARTS (1 STEP METHOD)

    • DAY 5 - LADDER WORKOUT

    • DAY 6 - BOXING (BOX STEP AND PIVOT)

    • DAY 7 - REST (FITNESS MANTRAS)

  • 4

    WEEK 2

    • DAY 8 - CIRCUIT WORKOUT

    • DAY 9 - CHALLENGE EXERCISE (APE CRAWL)

    • DAY 10 - AMRAP WORKOUT

    • DAY 11 - QIGONG MARTIAL ARTS (2 STEP METHOD)

    • DAY 12 - TABATA WORKOUT

    • DAY 13 - BOXING (JAB - CROSS - HOOK / 123)

    • DAY 14 - REST (LEARN TO UNLEARN)

  • 5

    WEEK 3

    • DAY 15 - CIRCUIT WORKOUT

    • DAY 16 - CHALLENGE EXERCISE (CRAB CRAWL)

    • DAY 17 - AMRAP WORKOUT

    • DAY 18 - QIGONG MARTIAL ARTS (PUTTING IT TOGETHER)

    • DAY 19 - REP CHALLENGE WORKOUT

    • DAY 20 - BOXING (TYSON HOP STEPS)

    • DAY 21 - CONGRATULATIONS!