HOW WE EXERCISE

DO THIS THREE TIMES A WEEK FOR CARDIO:

You must run 20 KM over the course of 2 hours. 

Be sure to stop a third of the distance to rest for 12 minutes max.

DO THIS THREE TIMES A WEEK FOR STRENGTH BUILDING:

Must do this three times throughout the day IN ORDER.

1. 221 PUSH-UPS.

2. 442 stationary punches.

3. 442 elbow side thrusts (221 per arm)

4. 220 elbow upwards thrusts (110 par arm)

5. 221 downward arm throws. (think The Hulk from marvel smashing something to understand how to do this)

6. 221 knee raises. (110 per leg)

7.  442 stationary kicks. 221 per leg.)

IMPORTANT:

rest one day out of the week, and exercise 6 days out of your week.

and whatever you do,you must never mix the cardio and strength building exercises.

You will not be able to handle it, and regret it.

what do do for example is do the Strength building Sunday, cardio Monday, the strength building again Tuesday, Cardio again Wednesday, Strength building again Thursday, Cardio again Friday, and rest Saturday.

Also, eat whenever you feel hungry, and get something to drink whenever you feel thirsty.

and good luck.