A guided morning workout led by Ben Greenfield (PaleoFx) featuring breathing-focused warm-ups, mobility and hip-opening stretches, dynamic bodyweight cardio drills, and a neuromass-style strength block. The session emphasizes breath control (Wim Hof–style pumping, bellows for lungs), timed intervals (multiple 60-second and 30-second efforts), functional movements (sit-to-stand, spiderman hip openers, pigeon stretch), and slow, high-tension strength work (1-minute squat holds leading to 10 squat jumps; super-slow push-ups with a 30s bottom hover followed by 10 explosive push-ups). The speaker cues breath, tension, and intent throughout.
Questions this video answers
60 seconds
60 seconds
One full minute (60 seconds)
10 squat jumps
10 super-slow push-ups (4-count down, 4-count up pacing)
Chapters
Drop as low as you can. Load that leg, charge it. A little bit of lactic acid in there and exhale. You push all that negative energy out the way from your body. Breathe, pull and repeat. Push out, release anything negative. Inhale.
And exhale.
And excellent.
Squeeze the shoulder blades back behind you. Come forward. Kiss that front knee.
Swing up, reach to the sky.
And swan dive back down.
Inhale forward. Exhale. Lower your body.
Exhale back. Hold for one deep breath. Here.
Walk or hop forward. Slowly unwrap your body, vertebra by vertebra.
Stand and reach for the sky. Lock your fingers together. Point index fingers up the sky. Breathe to your right. Open up that left rib cage and lean to your left. Open up that right rib cage. And again.
A little bit farther every time, to the left.
Good. We're going to wake up your body's organs. Now what you're going to do is shift and slap right on the outside of each hip. Rotate at the body, breathing out time that you're. Now I'm going to turn around so you can see what I'm doing. But you're going to work your way up the body with three slaps. Slapping those organs, waking up the core, hitting kidneys, liver test side. Then you work your way back down the body from the lats down to the hips. Look at me from the back. It looks like this.
Now I'm going to exhale. Each time that I rotate my body, we're going to speed up. Here we go.
Try to follow the path of your arms with your head.
Speed up a little bit.
Good. Slow down, slow down, slow down.
Let those hands rest by the side. Shake them out.
Next, take both pinkies up by the upper rib cage. You're going to exhale. You press out with your left fist and exhale as you press out with your right fist.
It's like a bellow for those lungs. 60 seconds. Here we go.
Try and look at the sun if you can read that morning light.
30 more seconds. Wake up that body with breath.
15 seconds.
Deep breath in. Pull it into the elbows. Hold it. Hold your breath.
Squeeze every muscle in your body. Your toes, your calves, your quads, your sex organs, your abs, your chest, your arms, your neck. Hold your breath.
And release all that energy out.
Release it out. Hold it. Bring the arms overhead.
Swan dive. Down, down, dog.
Inhale forward into a plank. Push up. Exhale lower.
Inhale. Exhale back down, dog. Step or hop forward. Slowly unwrap your body.
Reach for the sky.
Last round of breath. Work from this position with the feet planted Approximately hip width apart. Going to exhale and sweep all that negative energy back behind you.
Four, select sails. You drop.
Good. And again. Look at the sun as you come up.
60 seconds. Here we go.
Speed up.
A little faster.
Just like a giant bellow for the whole body.
20 seconds. Keep going. Speed up.
Five more seconds. And at the top, squeeze everything. Toes, calves, quads, hips, abs, chest, shoulders, neck. Squeeze everything.
And hold.
Body should begin to feel charged with breath energy. Now release that hold.
Let the body relax. Shake that chi at the fingertips. Should feel some of that positive qi energy circulating into your skin. Now a little bit of nitric oxide. Reach for the sky. Swan Dive. Down. Down. Dog position. Inhale, forward, exhale. And lower. Inhale, stretch, exhale, Come back. Good.
Now to move on to phase two for today. So go ahead and turn around, sit down and grab legs that direct in front of you. Nice lazy, lazy seated position here.
Go ahead and stand up.
And sit down again.
And stand up.
Sit down. Good. Who knows? Daryl Edwards.
Yes. Stand up. Sit down. Down. Faster. Stand up. Sit down. Good. Stand up. Sit down. Stand up. Down. Good. For the next minute, stand up and sit down as many times as you can in one minute. Go.
You want a little bit of an extra challenge? Let those feet pop off the ground every time you stand.
Huh? Peaceful life. Yeah. Try to do this.
I figure sitting down and standing up, one of the most functional activities known to man. Just be able to do it every day.
Only if I ever fall down when I'm old, I'll be able to get back up.
Sit down. Stand up. Keep going. 40 more seconds.
Come on.
Charge up those legs.
Come on, go faster. Move a little slow. 20 more seconds. Come on. Sit down. Legs out. Stretch and crim the body. Come on. Those legs all the way out in front of the body. 10 more seconds.
Five, four. Three. Three. Three. Two. One. Good. Reach for the sky.
One. Dive. Down. Down. Dog position.
Inhale forward. Force your body to keep moving as it recovers. Gain control over your breath. Exhale down.
Inhale. Stretch that low back. Back into down. Dog.
Good. Step forward. Slowly unwrap that body.
Quick lateral stretch here. You're going to step to the side. Reach forward simultaneously as you drive that left heel into the ground.
Reach it in front of you. Come back to the other side. Rock and into the ground.
Good. Come back the other way. Reach in front of your body. That heel. Press down. Good.
Left.
One more time. Press that heel down.
Great. Hip opener here.
Good. Come back to a standing position. Hip opener series. Step forward. Spiderman stretch. Drop that right elbow to the inside of the right leg. And then allow that right knee to fall out.
Of the hip and come back. Rotate the body. Reach for the sky five times with that left hand.
Wonderful. Hip opener here.
Good. Press yourself back to a down dog position. Step forward with the left leg. Drop that left elbow.
Good. Come back into down dog.
Forward. Exhale. Down. Inhale up into a stretch. Exhale. Walk yourself forward slowly on that body. Back up into a standing position.
Right leg in front of you, left leg back.
Here. Whatever it takes for you to switch legs, whether it's a jump, a hop, a skip, simply stepping forward, you're going to switch legs like so.
Good.
About how fast you need to do this. The faster you go higher, you'll be able to get your heart rate. I'm gonna back up just a little bit here. Okay. Continue practicing that switch. Next 60 seconds, we're gonna switch legs as many times as we can. 3, 2, 1, go. Charge up those legs. Here we go.
Elevate that heart rate.
Come on, focus. Keep switching.
40 more seconds.
30 seconds. Come on.
It's hard here. Come on. Keep moving. Any movement is better than no movement. Come on.
20 seconds.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Stand up. Good. Reach to the sky. 1. Dive down. Down dog position.
Inhale forward. Exhale. Lower your body.
Inhale. Stretch that low. Back. Exh. Back into down dog.
Good. This time, we're going to open up the outside of our hips. Swing that leg back behind the body. Swing it under the body. Drop into a pigeon stretch in which you have your hip strapped into your body. Roll yourself over that hip.
Hold for 3, 2, 1. Then press up. Look at the sky.
Come back into down. Do.
Opposite leg. Swing it through. Fall over that hip. Open up the hip.
Good. Press up. Come back into down dog step or hop forward and slowly unwrap that body.
Control. During these moves, the heart rate can be slightly elevated at all times. Left foot forward, bracelet foot back. Left arm in front of the body.
Right arm behind the body. Here's what this move looks like. Basically going to be pumping with your arms or your legs are planted. Much contraction. Okay, Nice and tight.
In place for 30 seconds. 3, 2, 1, go.
I do this. I do Wim Hof style breathing where I'm pumping my belly as rapidly as possible.
When you break, low back move as well.
Good. Switch legs. Three, two, one, go.
Let both fists or hands on the ground. Down dog position. Inhale forward. Exhale. Lower your body.
We're now going to progress into the strength training Portion of our workout, we're going to do two different sets of what are called neuromass training. We're going to start with the lower body. You're going to slowly lower yourself. And.
Super slow squats. What you want to do, give yourself a mind muscle connection where you're recruiting as many muscles as possible. I can imagine I've got a £600 barbell on my shoulders.
Nice and slow, slow squat grind.
So neuromass training, we start with the grind. You do it with the pull ups, squats, lunges.
Then you move into a. Hold this last one, go ahead and hold it.
And build up a lot of lactic acid.
This tissue. Now hold this position one full minute. Good job. Your hands can be here.
You can be locked back behind the head.
Smile, whatever. It fits.
I know you love this part. I'm going to warn you about what's to come. We finish a full minute with those legs all charged up with lactic acid. We're going to jump 10 times. 10 squat jumps. Okay.
Same thing. 10 super slow grind push ups. Okay, we've got no rest between me, so we've got a bunch of blood in our legs. We're going to straighten to our upper body. Four count down. Four count up. The super slow push ups are harder than the super slow squats you'll probably find. Pause at the bottom, slowly press up.
Good. Keep the butt up, core tight. 10 super slow push ups. To give you an idea of pace, I just now am finishing push up number two. It's about a one, two, three, four, down hold. One, two, three, four, up hold. Make every rep count. That was three.
If you're ahead of me, you're just going to keep doing push ups until I'm done. So no need to go fast. You're just going to be doing more of them. Control the breath, control the body.
Grind through it. Come on.
Our goal here is one set to failure.
Good. I've got four more. Give you an idea of pacing.
Keep it up, control that descent, control the asset. You shouldn't be spending much time at the top with your arms locked out.
Now, as you probably guess, I got two more to go. But as you probably guessed in this last one, same as the squats, we're going to hold the bottom of the push up. We're going to hold the bottom of the push up and set up for 60 seconds for 30 seconds.
All right, Go ahead and find the bottom of your push up. Ready? Go. Hover above the ground for 30 seconds. Your chest should not be resting on the ground. Your body should be as contracted as possible. It's going to be very hard to hold yourself in this position. You're.
Once we get through 30 seconds, same as the squats. We do 10 explosive push ups as fast as we can.
Come on, hold it. 15 more seconds.
This is strength. This is strength.
5, 4, 3, 2, 1. 10 push ups. Go. 1, 2. Do them fast. 3, 4, 5, 6, 7, 8, 9, 10. Down dog position.
Inhale forward. Exhale slowly. Lower the body. Inhale into a low back stretch. Exhale back into down dog step her hop forward slowly.
