An Hour A Day

An hour a day is all it takes to get into the best shape of your life.

If you can commit to 60 minutes of work... every day... you can build a leaner, stronger and healthier body.

First thing in the morning... spend 10 minutes working on your joint mobility.

As soon as you get out of bed, go through a simple joint mobility routine.

Every morning... no exceptions... just do it.

This simple habit will keep your joints healthy and your body feeling young and athletic.

Then take 20 minutes to get in a kettlebell training session.

With a single kettlebell and 20 minutes you can burn tons of fat... build strength and muscle... and improve your flexibility.

The most efficient way to do this is with a kettlebell complex... performing a series of movements back to back... without setting the bell down.

Try this one on for size.

Set a timer for 20 minutes and do as many rounds as possible of...

1 Arm Swing x 5
Clean x 5
Push Press x 5
Squat x 5

Do all the lifts on the left arm... then switch sides and do the right.

Once you complete both sides... THEN you can finally put the kettlebell down and rest.

Rest as little as possible but as much as you need to maintain proper form.

Repeat that for as many quality rounds as you can in 20 minutes... you'll be thoroughly worked yet full of energy for the rest of the day.

Then, sometime later in the day... take a 20 minute walk.

I like to do it right before dinner but fit it in whenever your schedule allows you to.

And make sure you walk outside... not on a treadmill.

We're not designed to be indoors all day... so get outside and enjoy the fresh air and sunshine.

Finally... as you're winding down for the day... spend 10 minutes doing some relaxed stretching or soft tissue work.

Instead of watching TV on the couch... get down on the floor and stretch the areas that are tight. (your hips!)

Or lay on a foam roller or a lacrosse ball.

Dig into the spots that are tender and wait for them to release.

Like your joint mobility routine... this 10 minutes of maintenance every night will keep your body from getting injured or breaking down.

That's all it takes...

10 minutes in the morning to keep your joints healthy...

A 20 minute kettlebell session to make you leaner and stronger...

20 minutes of walking to improve your health...

And 10 minutes of recovery work at the end of the day to keep your body from getting banged up.

Everything you need to build a lean, strong and healthy body... accomplished in just an hour a day.

But you have to be consistent with it... you have to put in the work.

Invest an hour each day into taking care of your body.

It'll pay off... I promise.

In Strength and Health,

Dave

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