"You can be anything you want... But you must be strong first"

Pavel Tsatsouline

RECOMMENDED READ

DAY 28.2: The New Superfoods

THE COCONUT NUT IS THE GIANT OF ALL NUTS This playbook on Superfoods is not complete without stressing the humongous importance of the most underutilized,...Read More

DAY 28: The New Superfoods

THE MAGIC OF MUSHROOMS Mushrooms are often called the new white meat. In ancient times, they were believed to promote stamina and longevity. Maybe because...Read More

DAY 27: The New Superfoods

THE OLE TIME FAVORITE CHEESES Cheeses are quite healthy as it is delicious! Studies done showed that cheese lowered bad cholesterol levels and cut the...Read More

DAY 26: The New Superfoods

“SELFLESS SHELLFISH” Disney Pictures have cartoonized these wonderful shellfish superfoods in such a manner that they have been classified as adorable pets and human companions,...Read More

DAY 25: The New Superfoods

“TEACH A MAN TO FISH” Locally Available Fishes:  Lapu-Lapu, Bangus, Hito, Tuna, Tanigue, Pampano , & Sardines  Other Fishes :  Salmon, Rainbow Trout, Codfish, Fish...Read More

SUGGESTED MEALS

WORKOUT WALKTHROUGH

WORKOUTS

30s Jumping Jacks
30s Mountain Climbers
30s High Knees
2 – 3 sets | Then Dynamic Stretch

Warm Up | Stretching 20%

WORKOUTS

45 – 60s low plank hold
10 – 12 Ab Crunches
10 – 12 Leg Raises
2 – 3 sets | REST: 45s

Core Activation 40%

WORKOUTS

10 Air Squats
8 – 10 Push Ups
10 DB Rows
12 Hip Bridges
2 – 3 sets | REST: 60s

MAIN WORKOUT 60%
TABATA HIIT
1. Jumping Jacks
2. Air Squats
3. High Knees
4. Half Burpees
5. Cross Jacks
6. Squat Jumps
7. High Shuffles
8. Half Burpees
Do 1 – 2 Sets (4 – 12 minutes)
WORKOUT FINISHER 80%
COOLDOWN STRETCHING 100%

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