The overall strategy of a Wellness Blueprint Fitness Protocol is to help you build or maintain lean muscle mass, reduce your body fat, increase your energy, improve your strength, agility and power-to-weight ratio, reduce your risk of getting injured, improve insulin sensitivity, boost immune function and increase organ reserve. You have to move frequently at a slow pace. You have to lift heavy things. You have to sprint every once in a while. These behaviours are absolutely essential for your health and wellbeing.
Below are some suggested “Lift Heavy Things” workouts.
Begin each workout listed in this blog with a five-minute warm-up of low intensity cardiovascular exercise (walking, jogging, stationary cycling or other cardio machine at 55-75% of maximum heart rate) followed by light stretching. Conclude each workout with a five minute cool down identical to the warm-up. Be certain that you have medical clearance before attempting any strenuous workout
Lunge-Burpees: Stand feet shoulder width apart. Squat down and place your hands on the ground right in front of your toes. Leaving your hands there, quickly jump your legs backwards into the plank pushup position. Complete a pushup, then jump legs out spread eagle style and complete another pushup. Then jump legs back together and complete another pushup. Then jump legs up to your hands. Then jump straight up in the air as high as you can. Then perform a lunge by extending right leg forward and bending until thigh is parallel to the ground. Then extend left leg forward into lunge position and return. Then touch toes and jump into pushup plank position to commence another series.