Nothing beats a walk outside during down time.

Get outside and walk around more. Even if it's just 15 minutes.

Multiple daily 15 minute walks around the neighborhood or at the office can be life-changing when done regularly. Over time, those 15 minute walks become 30, 45, or even 60 minute walks.

Pair this with 3-5 lifting sessions per week and you are golden!

Here's a program you can do, alternating between 2 sessions 3-5 days per week in just 30-40 minutes per session (maybe less).

FBLV

warm up for 1-2 sets before all workouts:

1. glute bridges OR clam shells

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill x 15-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts)

FBLV Session A

Ex 1: incline DB bench press or pushups-2-3x6-12 or 2-3 x max

Ex 2: Single arm rows-2-3x6-12

Ex 3: B stance RDL, single leg RDL, kettlebell swings-2-3x10-15

Ex 4: bicep curl variation-2-3x6-12

Ex 5: lateral raises or upright rows OR kettlebell swings or leg curls-2-3x10-15

FBLV Session B

Ex 1: overhead press or clean & press-2-3x5-10

Ex 2: pullups or lat pulldowns-2-3x5-8

Ex 3: Bulgarian split squats, step ups, reverse lunges, step up to reverse lunge, potato sack squats, front squats, goblet squats, or box squats-2-3x6-12

Ex 4: tricep extension variation-2-3x10-15

Ex 5: calf raises-2-3x10-15

Experiment and see what training frequencies, volumes, and intensities work best for you.

Now you're cooking with the feel-good, look-good, and be-good stuff!

Talk soon.

-Benen

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