Level I
Posture Training: Practice neck posture during sitting, practice low back posture while standing, and practice belly breathing while pausing on the exhale 5 minutes per day and in order to get to sleep at night. This posture training never ends, but when you advance to level II you will enhance your posture training with 1, then 2 days a week intermittent fasting.
Circuit Training: During this time, you will work up to 10 minutes a day each of the exercises on the chart. All of them can be performed sitting if necessary. Set a timer for 10 minutes, choose 2 or 3, do 10 of each in sequence until the 10 minutes are up. As soon as you are able to generate enough power that your legs are sore the next day, your circuit training can progress to level II.
Endurance Training: Work up to 30 minutes per day on most days. If you cannot walk, substitute a bike or something similar.
Level II
Posture Training: Same with intermittent fasting 1 then 2 days a week. Can do gradually, start off not eating past 5, then 4, etc
Circuit Training: The purpose of the circuit training is increasing excitability, meaning actually getting stronger. Each of the power movements are measured in terms of current strength. However. Reduce the number of days to 2 doing the circuit.
Coordination Training: All the sports skills or running drills are practiced here, but just one at a time. Can do in between strength training in circuit as a brake. If do any sport like golf or tennis, should resume this at least once per week and use the drills to improve your technique.
Endurance Training: Start 10 minutes two days per week jogging. Increase a couple minutes per month to 30 minutes, learning max intensity you run mostly flat ground and still maintain side-breathing. If can’t run, substitute bike or eliptical
Level III
