step2_exercising-wide

Use the Power 20 App to do daily workouts.

You’ll feel the effects of the Power 20 workout on the first day, especially if you combine it with meditation. By the 4th week, expect visible changes in your body. The workouts will make you stronger, will improve your balance, and will make your body digest food more efficiently. You can use any one of the 20-minute workout apps created by Power 20. There are free and paid versions available for each one. Yes, you’ll need an Android or iOS device to do each of these.

Which workout to select

Select a level that suits your abilities. Power 20 asks “How many pushups can you do?”  If you’re not sure, drop to the ground and do as many as you can without stopping, with good form. If you cannot do a full pushup, try a modified version with your knees touching the ground.

How often to exercise

You’ll do a Power 20 Workout once every weekday, 5 days a week. You could do it more often, but it’s neither necessary nor totally effective in the overall goal of Power 20 Method.

What time of day to exercise

We suggest doing the workout in the morning, either before or after breakfast, but you can do it any time.

Why a full-body workout

The intense, full-body workout has been proven to improve insulin sensitivity in your muscles. This means that the glucose you get from food will more easily convert into energy, rather than getting stored as fat. The increased insulin sensitivity lasts between 24 and 48 hours, so it’s important to do the workout frequently. Power 20 is especially effective because it engages large muscle groups.

Optional Weight Lifting

If you have access to a gym and are interested in getting stronger or bulking up, we recommend heavy weightlifting on Friday. We recommend using the heaviest weight you can safely bear. Try to increase your maximum weight each week. Self pace yourself to avoid injury or over-exertion, and learn the proper form for all of these, moves before you try them.

These workouts, combined with the meditation, will make you feel calmer on the very first day that you do both. Now let’s move on to the extremely important section on the sugar cleanse.

 

Bench Press the heaviest weight you can. 5 repetitions, 3 sets.

Bench Press the heaviest weight you can. 5 repetitions, 3 sets.

Squat the heaviest weight you can. 5 repetitions, 3 sets.

Squat the heaviest weight you can. 5 repetitions, 3 sets.

Do 1 set of maximum pull ups.

Do 1 set of maximum pull ups.

Dead lift the heaviest weight you can. 5 repetitions, 3 sets.

Dead lift the heaviest weight you can. 5 repetitions, 3 sets.

 

 

 

 

 

 

 

 

 

 

 

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