Name: Playbook - Steve Weatherford - Day 24
Uploaded: 2023-08-18T18:02:11.506Z
Duration: 45 min
Description: Day 24

*Cardio can be done in succession with the workout or at a separate time during the day

Quote of the day: When you start seeing your worth, you will find it harder to stay around people who don’t.

Step 1: Get Comfortable
Assume a meditation posture: sitting, lying down (whichever is most comfortable for you). Make sure you can expand your lungs freely without feeling any constriction.


Step 2: 30-40 Deep Breaths
Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.

Step 3: The Hold
After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.

Step 4: Recovery Breath
When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two.

Wim Hof Breathing

Outdoor Cardio Of Your Choice

Day 24

Bigger than expected! Just getting back into movement after 3 years of zero gym and bad diet.  Got through half the deck of cards and went to the static stretch.  Headed out for a bike ride. 
Thank You for sharing this creative plan for a body weight workout.

Steve Clevenger

Day 1

Awesome! Just turned 48. Worst shape of my life. 5’11 210. Did your metabolic reset 5 years ago and was in best shape of my life. Weighed 190 and was ripped after following the meal and exercise plan to a T. Thanks brother 🙏🏻

Day 24

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