Longevity Master Plan Exercise Videos

WELCOME


WEEK 1
Program

Choose 2 days this week to perform this routine.

Warm up
10 squats
5 dive bombers
20 jumping claps
30 high knees

Perform each exercise, 2 times, for 25 to 45 seconds depending on your level.
Beginners: 25 secs
Intermediate: 30 secs
Pros: 45 secs
Take 15 secs for an active recovery between each exercise.

Group A
1) Mountain climbers
2) Star jump
3) Donkey kick

Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock


LET’S START!
WARM UP

SQUATS

 

DIVE BOMBER

JUMPING CLAPS

HIGH KNEES

Group A
1) Mountain climbers
2) Star jump
3) Donkey kick

MOUNTAIN CLIMBER

STAR JUMP

DONKEY KICKS

Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock

PUSH UPS

SIDE JUMP WITH LIGHT WEIGHT

THE CLOCK



WEEK 2
Program

Warm up
15 squats
10 dive bombers
30 jumping jacks
50 high knees

Group A
1) Mountain climbers
2) Star jump
3) Donkey kick

Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock

Group C
1) Plank
2) Burpees
3) Squats

PLANK

BURPEE



WEEK 3
Program

Choose 2 days this week to perform this routine.

Warm up
20 squats
10 dive bombers
10 kozak stretches
40 jumping jacks
50 high knees

Perform each exercise, 2 times, for 25 to 45 seconds depending on your level.
Beginners: 25 secs
Intermediate: 30 secs
Pros: 45 secs
Take 15 secs for an active recovery between each exercise.

Group A
1) Mountain climbers
2) Star jump
3) Donkey kick

Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock

Group C
1) Plank
2) Burpees
3) Squats

Group D
1) Lunges
2) Bicycle
3) Jump rope (2 minutes minimum)

Warm up
– 20 squats
– 10 dive bombers
– 10 kozak stretches
– 40 jumping jacks
-50 high knees

DIAMOND PUSHUPS

 

LUNGE

BICYCLE

JUMP ROPE