Daily Exercise

Daily Exercise

Recommended Frequency:

Every day

A routine to incorporate regular exercise into your day through a mix of running, gym sessions, and active play with your kids. Start small and build up gradually for sustainable progress.

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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Short Run

Short Run

1:00 PM
20m

A quick run to get your heart rate up and boost your energy levels for the day.

Benefits: 🏃‍♂️ Improved cardiovascular fitness 💪 Stronger leg muscles 💆‍♀️ Stress relief

Simple Task
Simple Task

Run

Timed Activities - 20m
Active Play with Kids

Active Play with Kids

1:00 PM
60m

Spend some quality time being active with your kids, whether it's playing sports, going for a family hike, or just running around the backyard.

Benefits: 👪 Quality family bonding time 🤸‍♀️ Increased physical activity 😁 Fun and enjoyment

Choose from 5 Options
Basketball ,
Soccer ,
Tag ,
Frisbee ,
Backyard obstacle course
Simple Task

Play!

Timed Activities - 1h
Gym Session

Gym Session

5:20 PM
60m

A strength training session at the gym to build muscle and improve overall fitness.

Benefits: 💪 Increased muscle strength 🔥 Boosted metabolism 🧠 Improved focus and concentration

Simple Task
Simple Task

Strength training

Timed Activities - 50m
What You'll Get
  • 💪
    Improved Cardiovascular Fitness
    Regular running helps strengthen your heart and lungs, improving your overall cardiovascular fitness and endurance.
  • 💪
    Stress Relief
    Exercise releases endorphins that can help reduce stress and improve your mood.
  • 💪
    Weight Management
    Running is an excellent way to burn calories and support weight loss or maintenance goals.
  • 💪
    Increased Muscle Strength
    Strength training helps build lean muscle mass, improving your overall strength and power.
  • 💪
    Boosted Metabolism
    Resistance training can increase your resting metabolic rate, helping you burn more calories throughout the day.
  • 💪
    Improved Mental Focus
    Exercise has been shown to improve cognitive function and concentration levels.
  • 💪
    Quality Family Time
    Spending active time together as a family helps strengthen bonds and create lasting memories.
  • 💪
    Increased Physical Activity
    Playing active games with your kids is a fun way to get some exercise and model an active lifestyle.
  • 💪
    Fun and Enjoyment
    Being active and playful with your kids can help reduce stress and bring more joy and laughter into your day.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
What People Think About This Routine
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