As part of my pre-workout routine, I perform some stretching exercises. My goal is to stretch the muscle group I'll be exercising to warm it up, but I also include more general stretches for improved blood flow and muscle recovery, as well as to reduce the risk of injury. Some of the stretches I do include:

• Hamstring stretch: Sitting on the floor with one leg extended straight out in front of me, and the other leg bent with the foot flat on the floor, I lean forward and reach for my toes on the extended leg, alternating legs after 15 seconds.
• Quad stretch: Standing on one leg, I bend the knee of the lifted leg to bring my heel towards my butt. Then, I hold my ankle with the hand on the same side of my body and press my hips forward, again alternating legs after 15 seconds.
• Shoulder stretch: Standing, I lift one arm across my chest and use my other arm to gently push the raised arm closer to my chest.
• Cobra stretch: Lying on the floor face-down I assume a push-up position with my upper-body but keep my hips and legs on the floor. I gradually extend my arms until I feel my abs and hips stretching
• Lower back stretch: Lying on my back with both knees bent and both feet flat on the floor, I slowly lift one knee to my chest and hold it with both hands.

It's worth noting that most compound exercises, including those listed on this page, can help to improve core strength. By engaging multiple muscle groups at once, compound exercises can work the abdominal muscles, lower back, and hips, all of which are important for core stability. Additionally, incorporating eccentric core exercises, such as slow and controlled lowering movements, can be particularly effective for strengthening the core muscles.

While often overlooked, grip strength is one of the most important factors of overall strength and fitness. Recent studies have suggested that grip strength may be a useful biomarker, as it has been linked to cardiovascular health and mortality. If you're looking to improve your grip strength, there are several exercises you can try, in addition to using grip strengtheners such as these ones I personally use. Incorporating grip-strengthening exercises into your workout routine, such as deadlifts, pull-ups, and farmer's walks, can also help to improve grip strength and overall strength and fitness. Check out these studies on the relationship between grip strength and cardiovascular health and mortality for more information: relationship with cardiovascular health and mortality

Many people find cardio day long, repetitive, and easy to skip. In order to spend less time working out, I take some shortcuts on cardio day. While I don't have much research to support my approach, I can explain my thoughts in more detail. Let's start with my understanding of cardio:

1. Cardio involves the heart and lungs supplying oxygen to the muscles, which then use that oxygen.
2. The heart and diaphragm are muscles, and like any other muscle, they can be trained to be stronger.
3. Hypertrophy can be caused by the buildup of lactic acid resulting from anaerobic respiration in an oxygen-deprived environment.
4. When your muscles have low oxygen, your brain signals your heart to beat faster.
5. Your body naturally seeks efficiency and homeostasis.

Based on this understanding, it makes sense that creating an oxygen-deprived environment is necessary to improve cardio, and this can be achieved by having your muscles use more oxygen than your heart and lungs can supply.

One way to achieve this is to deprive yourself of oxygen, using an oxygen-deprivation mask. While I initially used the mask to train for a run at higher elevations, I noticed significant improvements in my times after I stopped wearing it, even though I performed similarly with it on. As a result, I've come to the conclusion that using the mask occasionally during short runs, while potentially risky, can lead to greater gains in a shorter period of time.

• Weighted Eccentric Pull-Ups: Begin at the top of the pull-up position and slowly lower your body down. Use a chair or sturdy box to help you get into the top position if needed. Repeat until two reps from failure
• Isometric Typewriter Pull-Ups: Pull yourself up to one side of the bar so your head is next to your hand and hold that position, then move to the other side and hold that position. Repeat comfortably.
• Weighted Eccentric Dips: Begin at the top of the dip position and slowly lower your body down. Use a chair or box to help you get into the top position if needed. Repeat until two reps from failure.
• Isometric Typewriter Dips: Dip to one side and hold, then move to the other side and hold. Repeat.
• Negative Push-Ups: Begin in the plank position and lower yourself down slowly to the ground.
• Isometric Typewriter Push-Ups: Do a push-up and at the top of the movement, move to one side and hold that position, then move to the other side and hold that position. Repeat.
• Negative Handstand Push-Ups: Begin in the handstand position and slowly lower yourself down, pushing yourself up rapidly and repeat until tired.

• Hanging L-Sits: Hang from a pull-up bar and lift your legs so they are parallel to the ground. Hold until failure. Repeat.
• Hanging Leg Raises: Hang from a pull-up bar and lift your legs up as high as you can. Repeat.
• Around the World: Hang from a pull-up bar and move your legs in a circular motion, going from front to back and side to side.
• Windshield Wipers: Hang from a pull-up bar in a leg raised position and move your legs from side to side.
• Dragon Flags: Lie on a bench or a sturdy surface and lift your body up into a straight line, then slowly lower yourself down.
• Planche Push-Ups: Begin in the push-up position and lean forward so your center of gravity is level to your hands, then do a push-up, rotate your wrists if necessary. This is easier to do using dip bars

• High Knees: Run in place, bringing your knees up as high as possible and as quickly as possible for a period of time.
• 40 Yard Dash: Sprint for 40 yards, walk back for 40 yards, repeat.
• Mile Run: Run a mile. A good way to reduce your mile time is to get comfortable with a pace. Then run double that time. The distance matters less than the time spent running but when you go back to the mile after this it's cake.