Here you will find a structure of his latest episode “Optimal Fitness protocol” and exercise tips I’ve heard from other episodes he’s done about fitness. I wish this will help you reach the health and fitness goals you desire.
Supplemental routines
| Week/Day | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | tibia raises | fidget | breathe between exercise | Lower body stretch | 30 second squat hold | ||
| Week 2 | tibia raises | phone free workout | 10 minute walk | fidget | 1 minute | walk barefoot | |
| Week 3 | tibia raises | fidget | walk after meal | CO2 test | 1.5 minuts | Take a cold flask | |
| Week 4 | tibia raises | fidget | 2 minutes | walk barefoot |
If you're under 25, lifting is the best investment you can make - Peter Attia
Thank you for your interest in Science - Andrew Huberman
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Notes from Andrew’s Podcasts about Exercise (1)
Notes from Andrew’s Network (1)
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | ✔️ | ||||||
| Week 2 | |||||||
| Week 3 | |||||||
| Week 4 | |||||||
| Week 5 | |||||||
| Week 6 | |||||||
| Week 7 | |||||||
| Week 8 |
Fast walk for 60 minutes
| Exercise | Sets | Reps | RPE | Rest | Var | Score | Notes (add your own) |
|---|---|---|---|---|---|---|---|
| Hack Squats | 3 | 6 | 7 | 3-4 min | |||
| Glute Ham Raises | 3 | 6 | 7 | 3-4 min | |||
| Leg extensions | 3 | 6 | 8 | 2-3 min | |||
| Leg curl | 3 | 6 | 8 | 2-3 min | |||
| Standing calf raise | 3 | 8 | 8 | 2-3 min | |||
| Seated calf raise | 3 | 8 | 7 | 2-3 min |
Heat - Cold
Recovery