Ben Greenfield splits his week into three days of strength work and three days of core and cardio. He uses an air bike with nasal breathing for warm-ups, then adds a handheld device that resists exhalation to train his diaphragm and force better core activation.
So today's workout is going to be a little combination of cardio and core. Typical split for me is I will do full body functional training 3 days a week— deadlifts, squats, presses, pulls, rows, hinges, etc. And then on the in-between days, like a Tuesday, Thursday, Saturday, I will do more core and cardio. So the core cardio is a workout very similar to what I'm about to show you. So typically, uh, start a workout like this This one's going to be a circuit with a little cardio warm-up. I like an aerosol bike just because I get full body. But, a lot of times when I'm warming up like this, because your diaphragm is really a part of your core, I'll focus on some deep inspiration and expiration and especially focus on nasal breathing. Now, I'm going to show you something that I keep in my office here. This is a device and I have a whole article on my website on what's called resisted breathwork. You put it in your mouth and it basically, using slider here to adjust your level of resistance will resist the outflow while forcing you to breathe through your nose. So I'm going to put this in. What I have to do is breathe through my nose, but then I'm exhaling against resistance. So this really helps with diaphragmatic and inspiratory and expiratory muscle training and activation, which is especially important during a core workout.
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