The Longevity Blueprint
Pilih Musim
Daftar Episode (Musim 1)
E1
Warm-Up - Part 1 - Warm Up for Your Journey Ahead
Warm up for your Journey
E2
Day 01 - Introduction- How The Longevity Blueprint Quest Works
E3
Day 01 - Introduction- How The Longevity Blueprint Quest Works 01
E4
Day 02 - The Prescription
E5
Day 03 - Minimum Effective Dose Exercise
E6
Day 04 - Muscular Endurance & Anaerobic Capacity
E7
Day 05 - Cardiovascular Fitness, Mitochondrial Density & Stamina.
E8
Day 06 - Metabolic Efficiency & Recovery
E9
Day 07 - 1 Day 7 - Fitness Test
E10
Day 07 - Fitness Tracking & Test Day Introduction
E11
Day 08 - Fasted Fat-Burning Walk
E12
Day 10 - Hot & Cold Shower
E13
Day 15 - Foundation Core Training Routine
E14
Day 16 - 16
E15
Day 16 - 1.Push Up
E16
Day 16 - 2.Air Squat
E17
Day 22 - 22
E18
Day 22 - 1. Beginner Burpee
E19
Day 22 - 2. Burpee
E20
Day 23 - Foam Rolling Routine
E21
Day 29 - Sauna
E22
Day 29 - The Big 5
E23
Day 30 - Yoga
E24
Day 36 - HITT Bike
E25
Day 37 - 37
E26
Day 37 - 1 Jumping Jacks
E27
Day 37 - 2 Wall Sit
E28
Day 37 - 3 Push Up
E29
Day 37 - 4.Crunches
E30
Day 37 - 5.StepUp
E31
Day 37 - 6.Air Squat
E32
Day 37 - 7.RingDip
E33
Day 37 - 8.Front Plank
E34
Day 37 - 9.High Running Knees
E35
Day 37 - 10 Lunge
E36
Day 37 - 11 Push Up With Rotation
E37
Day 37 - 12 Slide Plank
E38
Day 44 - Plank Routine
E39
Day 45 - Metabolic Mobility- Foam Rolling, Burpees & Jumping Jacks
E40
Day 46 - HITT Sprint
E41
Day 47 - Stamina
E42
Day 51 - Massage
E43
Day 52 - Personalize Your Routine
E44
Day 53 - Post-Quest Assessment
E45
Day 50 - Full Body ROM- Static, Dynamic & FR
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