Universal Man Plan (Phase 4) The "St. Joseph"
- pray every two hours (check your posture and breathing) consider asking assistance of the nine choirs of angels. Remember St. Joseph always revered and followed the instructions of the angels.
- Today's exercise honors St. Joseph as provider in his work it is most likely he needed to fell trees and drag it to his shop. Today's workout honors St. Joseph as a lumberjack.
- Start the day ss St. Joseph did with the Shema and a big lumberjack breakfast. (If you want to mirror St. Joe skip the pork.)
- After eating walk for at least an hour (to the logging site) after training walk back home. More than likely during these walking times this was St. Joe's prayer time.
- Stretch for 5 minutes before strength training.
- Lumberjack training
- Mobility and Endurance
- 3 sets x 8–12 reps
- 2 minutes with as many reps as possible
- 2 minutes with as many reps as possible
- 3 sets x 8–12 reps
- Planks: 5 sets x 30 seconds
- Pull-ups or Chin-ups: 2 minutes with as many reps as possible
- legs, glutes, core and arms
- 2 minutes or 24 reps
- 3 sets x 30–50 feet with moderately heavy weight
- 5–7 minutes
- 20 minutes jog after.
"Ba'ey Gufa Takif Gibar KaAri" - One needs a body strong as a lion. Zohar 3, 160a, Otzar HaZohar 4, 823b
- Pray every 2 hours a different day of the Novena to the Holy Face or do the rosary or spend 20 min. in adoration. Pray for our Pope, Bishops and priests. Pray for our those in authority
Do a Dynamic Stretching Routine while do ajog; running a minute-stretch-run a minute and stretch; do twice.
- 1. Lunge with a twist
- As the name implies, this is a combination of two different moves: a forward lunge and a horizontal twist. The forward lunge helps stretch the hip flexors and activates the legs, glutes, and hips, while the twist stretches out the upper and middle back and activates core rotation. As you do the lunge, step forward, then drop your hips. Don’t lunge so far forward that your front knee extends beyond your toes. After you’ve lunged, slowly twist toward the side of your front leg for a more intense hip flexor stretch.
- 2. Knee to chest
- This exercise mimics the top of a running stride as you bring your knee toward your chest before lowering the foot toward the ground. You can alternate each leg while stationary or do it while walking forward. Focus on bringing the knee cap into your chest by hugging your shin while stepping onto your toes with your opposite foot, which will give you more leverage.
- 3. High kicks
- High kicks help warm up the hamstrings and improve range of motion. You can do them, alternating, as you walk. I prefer to do them stationary while focusing on one side at a time. If starting with your right leg, extend your left arm straight out. Kick your leg up while keeping your leg and hand straight so that your toes hit your palm. Try to progressively kick higher, but complete this exercise while staying under control.
- 4. Hip stretch with a twist
- This is an exceptional stretch, especially for working professionals who sit a lot during the day. It helps open up the hips and groin while stretching the core, upper, and middle back. Start in the pushup position and bring your right foot up to your right hand while keeping your hips down and lower back flat. Lift your left hand, twist to your left while extending your arm and reaching toward the sky. Come back to the starting pushup position and repeat on the other side. A substitution for this exercise would be a side lunge to help work on your lateral movement.
- 5. T pushups
- A T pushup is a great exercise to help warm up your upper body, especially the shoulders, while also activating your entire core. Start out in the pushup position, then lower yourself down toward the ground. As you push back up, extend your right arm toward the sky while keeping your left arm stable and your hips from moving down or up. Bring your arm back to the starting position, do another pushup, then repeat with the left arm.
- 6. Jump squats (advanced)
- Jump squats are a great plyometric exercise for warming up the lower body. Because the exercise is fast, it requires a greater degree of force production and power than the other exercises on this list, so it’s a more advanced warm-up exercise. Stand up with your feet about shoulder width apart while holding your hands behind your head, or on your hips. Squat down until the hips are about parallel with the ground, then jump with force. Land softly and repeat the jump.
- 7. Jump lunges (advanced)
- Jump lunges are another great plyometric exercise for warming up the lower body. This exercise also requires balance to activate the stabilizer muscles in your legs and hips. With your hands at your sides or behind your head, start with one foot extended forward and one behind. Drop your hips downward and forcibly jump into the air. While you’re in the air, switch your legs so that your forward leg is now behind you and your back leg is now in front of you.
- Making it easier
- To make this dynamic warm-up easier, you can do some of the exercises assisted while holding onto a sturdy and stable pole or object. For example, you can do an assisted squat, or assisted reverse lunge, which makes both exercises much easier and more manageable. With the hip stretch, you can choose not to open up your shoulders, and with the T pushup, you don’t have to do the whole pushup itself.
- Today's exercises:
- Cardio 5 min warm up before a strength workout
- warmup today will with Posture exercises
FM 20-21: War Department Field Manual, 1946
- Strength training
- Pull-ups-Leg Raises: do as many you can (try to improve by 1 more each week) rest 20 sec. then use bar to do leg raises try to touch toes to bar 5 times increasing 1 each week.
- War club. This apparatus is a dub with a handle. It should weigh about 20 pounds. It may be made from a fruit can filled with concrete and a handle of any convenient wood.
- Situps: Do as many as possible.
- Grip: 8 Exercises for Incredible Strength!
- Jump squats:
- Barbell curls
- Military Press
- Barbell snatch
- 20 minute jog after.
- 5 minutes of stretches for cool down
- Early Morning--Pray the Eucharistic Stations of the Cross
- Today's exercise: Cardio Intervals (68 mins)
- 20 minutes jog
- 5 sets 1 min. intervals (1 min fast-1 min rest)
- 5 min. walk
- 3 sets 3 min. intervals (3 min fast-3 min rest)
- 20 minutes walk
- Afternoon--20 minutes sit before the Blessed Sacrament
- Early Morning--Pray the Sorrowful Mystery of the Rosary or the Chaplet of the Holy Face
- Today's exercise: Your choice 30 minutes of stretching or whole body calesthetics workout
- Beginner Calisthenics Circuit Workout Do all the exercises in the order shown, resting 30 seconds between exercises and 3 minutes afterward. Repeat for 3 rounds.
- 1. 10 pullups Do these with your palms facing away from you, hands just outside shoulder-width apart.
- 2. 10 chinups Palms face toward you, hands shoulder-width apart.
- 3. 20 dips Use parallel bars and lower your body until your upper arms are parallel to the floor.
- 6. 50 crunches Curl your torso up until your shoulder blades are off the floor.
- 7. 10 burpees Stand with feet shoulder width and squat down to place your hands on the floor. Now shoot your legs behind you fast so you end up in the top position of a pushup. Jump your legs back up so they land between your hands and then stand up quickly.
- 8. 30 seconds jumping rope
- 1. 5 muscle ups Hang from a pullup bar with hands outside shoulder width and legs straight. Draw your shoulder blades back and together and arch your back to swing your body forward a bit. Then quickly try to bring your shoulders and hips together so that your body swings back and rises up until your hips touch the bar. Press your body straight up over the bar to lock out your elbows.
- 2. 50 pushups
- 3. 25 jump squats
- 4. 15 burpees
- 5. 15 pullups
- 6. 60 seconds leg flutters
- Lie on your back on the floor and tuck your tailbone to flatten your lower back into the floor. Brace your core. Extend your legs overhead and then lower them as far as you can before you feel your lower back is about to buckle up from the floor. Begin raising and lowering both legs, alternately, a few inches (as if swimming). Keep your core braced so your lower back stays against the floor.
- 7. 10 pullups
- 8. 30-second sprint, nonstop-Run up a hill if you can, or run in place.
- 1. Hold a handstand for 30 seconds
- You can do the handstand using a wall for support. Place your hands about six inches back from the wall and get into a downward dog pose. Step one foot toward the wall and then kick your back leg up while focusing your eyes on the floor in front of you. Press into your hands and straighten your body with your heels against the wall.
- 2. Jump squats
- 3. Wall push ups
- Get into pushup position in front of a wall and walk your feet up the wall behind you. Press your feet into the wall to create tension throughout your body, and perform pushups.
- 4. Kick up push ups
- Sit on the floor and roll backward, as if doing a reverse somersault. Stop when your feet face the ceiling and reverse the direction quickly, performing a kickup—kick your feet up and forward so you launch off the floor and land in a deep squat. From there, drop into a pushup.
- 5. Squat position move side to side
- Get into a low squat and step side to side. Take two steps one direction and then switch directions.
- 6. X’s and O’s core workout
- Lie on your back on the floor and extend your arms and legs to form an X-shape. Crunch and draw your knees to your chest, hugging them with your arms
- 7. Dips
- 8. Jumping lunges
- Get into a lunge position—rear knee just above the floor and front knee bent 90 degrees. Jump and switch legs in mid air, landing with the opposite leg forward.
- 9. Hops-Hop side to side, staying on the balls of your feet.
- 10. Pullups
Workout #4: Extreme Athlete Calisthenics Circuit Routine
- 1. 10-second back lever hold
- Grasp a bar with hands outside shoulder width and curl your knees up to pass underneath the bar and over your head. Extend your legs so your body is now inverted. Bend your knees 90 degrees and slowly lower your body until you’re parallel to the floor. See this video for more.
- 2. 7-second flag hold
- You’ll need a ladder or other object with rungs. Push onto one rung with your stronger arm and pull on a higher rung with your weaker arm and raise your legs up off the floor until your body is parallel to the floor.
- 3. 5-second front lever hold
- Pull your body up and extend your torso back so you are parallel to the floor.
- 4. 15-second bent arm planche hold
- Suspend yourself over dip bars and extend your legs behind you with your arms straight so that your body is parallel to the floor. See this video for more.
- 5. 30-second handstand hold
- Hold the top position of a handstand (arms extended).
- 6. 3 very slow muscle ups
- Take at least 3 seconds to press your body up from the bar.
- 7. 10 slow dips
- Take at least 3 seconds to lower your body.
- 8. Pull up hold position for 30 seconds
- Hold the bottom of a pushup (chest just above the floor).
Sample Video Workout:
- Early Morning--Reflect on your week in silence for 15 minutes-What you have done well; not so well and concerns that need to be addressed: Do a litany of hours with Mary.
- Do 1 to 3 hours of walking, golf, swimming. Try hiking using my Divine Mercy Hikes as a guide.
- Around noon do the roman plan based on the spa day of ancient Rome or a Mikvah .
- Afterward examine your conscious being as completely honest with yourself and God then go to confession.
- Oil the body
- Light exercise
- Warm bath/massage
- Steam Room/drinks
- Hot bath/sauna
- cold bath
- massage with oils
- stroll: look at art
- · Immersion in the mikvah has offered a gateway to purity ever since the creation of man. The Midrash relates that after being banished from Eden, Adam sat in a river that flowed from the garden. This was an integral part of his teshuvah (repentance) process, of his attempt at return to his original perfection.
- · Before the revelation at Sinai, all Jews were commanded to immerse themselves in preparation for coming face to face with G‑d.
- · In the desert, the famed “well of Miriam” served as a mikvah. And Aaron and his sons’ induction into the priesthood was marked by immersion in the mikvah.
- · In Temple times, the priests as well as each Jew who wished entry into the House of G‑d had first to immerse in a mikvah.
- · the function of mikvah is not to enhance physical hygiene. The concept of mikvah is rooted in the spiritual.
- · Jewish life is marked by the notion of Havdalah: separation and distinction. On Saturday night, as Shabbat departs and the new week begins, Jews are reminded of the borders that delineate every aspect of life. Over a cup of sanctified wine, the Jew blesses G‑d who “separates between the holy and the mundane, between light and darkness, between Israel and the nations, between the seventh day and six days of labor ... . ”
- · In fact, the literal definition of the Hebrew word kodesh—most often translated as “holy”—is that which is separated; segregated from the rest for a unique purpose, for consecration.
- · In many ways, mikvah is the threshold separating the unholy from the holy, but it is even more. Simply put, immersion in a mikvah signals a change in status—more correctly, an elevation in status. Its unparalleled function lies in its power of transformation, its ability to effect metamorphosis.
- · The mikvah personifies both the womb and the grave; the portals to life and afterlife. In both, the person is stripped of all power and prowess. In both, there is a mode of total reliance, complete abdication of control. Immersion in the mikvah can be understood as a symbolic act of self-abnegation, the conscious suspension of the self as an autonomous force. In so doing, the immersing Jew signals a desire to achieve oneness with the source of all life, to return to a primeval unity with G‑d. Immersion indicates the abandonment of one form of existence to embrace one infinitely higher. In keeping with this theme, immersion in the mikvah is described not only in terms of purification, revitalization and rejuvenation, but also, and perhaps primarily, as rebirth.
Sundays Plan--Recreate and invite God to your life; Do the Divine Office. Celebrate Mass. Plan for next week better than this.