Workout: Reset and Revitalize
4 Jul 2022 · 4 min
In this podcast episode Brendon Burchard leads listeners through a concise, repeatable energy‑reset routine designed to boost vitality and focus throughout the day. He begins by having participants rate their current energy on a 1‑to‑10 scale, then guides them through a series of qigong‑inspired breath work on the lower back, followed by simple shoulder, sway, and air‑squat movements, and a foot‑weight shifting drill. The entire sequence lasts about two to three minutes and is intended to be performed every 50 minutes. After each physical reset Brendon emphasizes setting a clear intention for the next work block. He repeats the cycle eight times a day, claiming it fuels high productivity, improves personal relationships, and sustains the stamina needed for his intensive filming schedule.
Chapters
Go ahead and gauge yourself on a score of one to ten. About your energy level.
Scale starts at one.
One would be dead.
Dead.
Ten alive. Charge. Feeling good? Okay, where are you at? So we're just going to start into an activity. I'll keep it really, really, really simple to get us up and moving and get some breath work going. We're going to start with Zhugang on the lower back. Remember, that is you're taking your hands, putting positive and energy into your hands. You're bending slightly at the waist and you're tapping or cupping on your back. And just close your eyes real fast and do 10 deep breaths. A deep breath means you're using your stomach and other people around you can hear you. Breathe in, breathe in, breathe out. Ten of those. Breathe in, breathe out. That's two. Breathe in, breathe out. Breathe in. Breathe out. Breathe in. I can't hear you breathing. Breathe in through your nose. Take the ocean in through your nose, out through your mouth. Breathe.
Great.
Stand. Now go ahead and cup onto your shoulder. Release the tension. Your shoulder. Keep breathing. Sway side to side with me. You're doing great. Breathe. Next side. Breathe, breathe. Now you're doing good. Now you're doing good. Okay, feet shoulder width apart. Butt goes back. Air squats, baby. And we're down. And we're up. And we're down. And we're up. And we're down. And we're up. You're doing great. You look more silly up here than you probably imagined. Down and hold. Hold. Good job, Good job, Good job. Now one more inch. Now ring around your left foot. The weight. Put the weight in your toes, the weight on the side, the weight on the heels, the weight on the side, the weight on the toes, the weight on the side. Now your other foot. Weight on the toes, weight on the side in foot. Weight on the heel, weight on the outside, weight on the toes. Inside heels back. One inch down. Breathe. I'm not asking for a lot. That's every 50 minutes to do a reset every 50 minutes. Because who feels more vitally aware here? Now all we did. Now, look, that didn't take much movement. That didn't take much at all. It took two and a half minutes to do that entire activity. And I had to teach it as we went, meaning at home. That's 40 seconds for me. I might hit the ground, do a couple push ups, do a little Vinyasa flow of yoga. Stand up. I get my water, I sit back down, and I say, what is most important, important for this next hour? What's my intention Ready, set, go. That's it. So a reset is I take a step away from whatever's happening, re energize the mind, body, then set back in with intention, reset, set intention, reset, set intention, reset, set intention. Eight times a day I do that. People are like, how do you get so much done?
That's it.
How can you shoot so much? How can you film so much? Any of you who ever if you were backstage with me, you all, you see me doing this, I'm skipping to activate major hormones. I'm constantly open up with qigong. I'm high, I'm doing all this stuff the whole three days. I don't go back and sit. I go back and stay releasing my body, releasing the tensions. How I can still move on. Day three versus like, oh, my gosh, it's vital for you to have more energy during the day. And if you felt like this, how many feel like the energy you feel now, you'd be better to your spouse and kids like this. You're a better partner. You are a better networker. When you have revitalized yourself, it's necessary.
Okay, my friend, I hope you enjoyed this episode of the Brendon Show. Tell some people about this episode. It's on each of us to spread positivity and empowerment during these times of chaos and negativity, right? So I'm asking you to be the dealer of hope and personal growth and education in your tribe. So take a screenshot right now and share the screenshot and this link to this episode with three of your friends today. Post it on social media. Use the hashtag growthday. That's growthday, because that's the name of my company and we're always giving away prizes to our community. If you'd like to help me personally, then please rate and review the podcasts on Apple Podcasts. Give us some stars. Cheer us on, Leave a review. Because believe it or not, that stuff actually really does help. And I read all of them. So my last thought for today, please remember you are stronger than you think and the future holds good things for you. Tomorrow can be an inspired day. Every new morning is a second chance. Every day is a great day to grow. We're thankful to have you here in the growth day community. So be sure to go deeper with us@growthday.com.