Working out every other day, ideally. If I'm still sore after one day off, I'll rest another day. Workout only if not sore at all. Alternate calisthenics day with dumbbell day (ex.: Monday - Calisthenics; Tuesday - Rest; Wednesday - Dumbbells; Thursday - Rest; Friday - Calisthenics; Saturday - Rest; Sunday - Dumbbells; Monday - Rest... And so on...). Walk every day, no exceptions. Try to maintain a daily average above 8.000 steps. Minimum, above 6.000. Ideally, above 10.000. Always eat healthy (low carbs, loads of veg and protein). No cheat days! Intermittent fasting (18:6). No alcohol, no sweets.
Routines in this Program
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