Perform rounds of kettlebell swings, suitcase marches and cleans continuously for 5 minutes. When you need a break, hold the bell in a goblet hold or clean position instead of setting it down, and the moment it hits the floor, the challenge is over.
Hold the couch stretch for three sets of 60 seconds on each side, with your back foot up on a wall or couch and your front knee on the ground. Do this two to three nights a week at home, outside of training, while watching TV or playing with your kids.
Run a five-minute kettlebell grip challenge with no straps and no chalk, repeating a round of swings, marches and cleans for as long as you can hold on. If you drop the bell, the challenge is over.
Get into a cold shower for one to five minutes before cognitive or physical work when you want to improve concentration and focus.
Work through a push-up progression: standard push-ups executed as well as possible, push-ups with a double bounce, explosive push-ups to a box target, and X push-ups (rebound push-ups) using the entire body. You choose the box height, the number of sets and reps, and how often to train.
Work through a jump progression: easy skips with trunk control, single leg hops, bilateral broad jumps for distance, and a broad jump into a vertical jump. The creator gives the movements, their order and form cues; you choose how many sets and how often to train.
Get outside and view sunlight with your eyes within the first hour of waking, ideally, but certainly within the first three hours of your day. View the maximum amount of sunlight you can reasonably get in the early part of the day.
Cycle up to altitude for a block of one to four weeks, come down for about a month, then go up again. You choose the block length and how many cycles to run.
Go to bed and wake up at the same time every day, even on weekends, and spend the time before bed doing something relaxing instead of screen time.
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