workout_routine.md

Current workout routine

Week

Day	Workout	Time
Mon	Full Body (Lower + Arms + Core)	40m
Tues	Rest
Wed	Rest
Thurs	Full Body (Chest + Core + Shoulders)	40m
Fri	Rest

Order: Chest, Legs, Arms, Cardio / Core, Posture

Don't do more than 45m per day.

Equipment

• Dumbbell set, at least 2 pairs of handles.
• Yoga mat
• Pillow

Extras

Use the android app XPlayer, a video player you can mute, so I can listen to audiobooks / music while I work out.

Videos

Chest

• MiDASMVMT - 15 min dumbell chest workout
• Fraser Wilson - 20 min chest and shoulder

Arms

• Fraser Wilson - 15 min arm workout
• Fraser Wilson - 20 min dumbell arms

Back

• MiDaSMVMT - 15 min Dumbbell back

Shoulders

• MiDaSMVMT - 15 min shoulders and traps

Lower

• FitnessBlender - 30 min dumbbell squats and deadlifts
• Juice & Toya - 20 min lower body dumbell workout
• Fraser Wilson - 20 min home leg workout

Cardio / abs

• FitnessBlender - 20 min Brutal HIIT Ladder Workout
• Fraser Wilson - 20 min Dumbell abs
• Pamela Reif - 10 min hiit workout
• Athlean X - 6 pack abs workout (10 mins)

Posture / corrective

• Jeremy Ethier / GjustLink - Follow-along 12 min posture routine

Dieting

• Intermittent Fasting - the science and benefits
• Jeff Nippard - The smartest way to get lean