I’ve been travelling since October 2nd and won’t return home until December.
Although I wouldn’t trade the experiences I’ve had for anything, I’m looking forward to exchanging on-the-road workouts for my at-home exercise routine and the consistency that comes with it.
In anticipation of my return, I crafted a new fitness routine based on Dr. Andrew Huberman’s Foundational Fitness Protocol.
Huberman created this routine based on “what the best science tells us we should all do for immediate and long-term health.”
Here’s my rendition of Huberman’s Foundational Fitness Protocol (I hope you can take something from it):
EVERYDAY
Morning: wake-up around 5:45 or 6 AM, meditate, journal
10,000 steps
SUNDAY: Long Duration Endurance
1) Warm-up (light calisthenics, jog), 5-10 minutes
2) Ruck, run, or skip—only nasal breath, 60-75 minutes
3) Stretch circuit (30+ second holds)
MONDAY: Legs Resistance Training
1A) Kettlebell swings, 4x25
1B) Tibialis raises, 4x20
2A) Pistol squats, 4x5/side or Goblet squats, 4x10-12
2B) FHL or Knees over toes calf raise, 4x20
3A) One-arm, one-leg kettlebell deadlifts, 3x8/side
3B) Single leg glute raise, 3x10-12/side
4A) Hard style plank, 4x10 seconds
4B) Knees over toes lunge, 3x10/side
5) Stretch circuit (30+ second holds)
TUESDAY: To be decided…
Huberman does hot and cold exposure on Tuesdays.
I don’t have access to a sauna or ice bath but will probably do a combination of long walks, cold showers, yoga, and experimenting with the O2 Lung Trainer by legendary kickboxer Bas Rutten.
WEDNESDAY: Torso Resistance Training
1A) Kettlebell overhead press, 4x8-12
1B) Pull-ups, 4x8-12
2A) Archer push-ups, 4x5-10
2B) Kettlebell rows, 4x10-12
3A) Kettlebell lateral raises, 3x12-15
3B) TRX Rows with bedsheet, 3x10-15
4A) Incline push-ups, 3x12-15
4B) Arm Haulers, 3x12-15
5) Ab exercise of choice, 3 sets
6) Upper body stretch circuit (30+ second holds)
THURSDAY: Moderate Intensity Endurance
1) Warm-up (light calisthenics, jog), 5-10 minutes
2) Run at 75–80%, 35 minutes or Attia’s 4x4 Protocol
3) Stretch circuit (30+ second holds)
FRIDAY: High Intensity Cardio Training
1) Warm-up (light calisthenics, jog), 5-10 minutes
2) Sprint, 20-30 seconds all out, 10 seconds rest, 8-12 rounds. Get to the point where you feel like you can't go any harder.
3) Stretch circuit (30+ second holds)
SATURDAY: Muscular Endurance, Arms, and Calves
1) Nickels & Dimes: 15 minutes
2A) Kettlebell curls, 3x10-15
2B) Tibialis raises, 3x20
3A) Close-grip push-ups, 3x12-15
3B) FHL or Knees over toes calf raise, 3x20
4A) Dips, 3x12-15
4B) Kettlebell skull crusher, 3x12-15
Once I start this routine, I will probably make modifications as I go. But overall, I like the structure and balance of this week.
For the supporting science and logic behind this program, the full podcast was thoroughly enjoyable.
And please hit reply to this email to let me know if you picked up anything new from this protocol.