Fitness OS Newsletter

Today, I'm excited to reveal a workout plan that I've spent a decade perfecting.

While I know perfection is hard to come by, this program is the closest thing to it.

Although I love spending time in the gym, it is great to get a workout in withing 45 minutes.

My specific goals are to build muscle, stay lean, maintain high energy levels, and prevent injuries.

After years of trial and error, a lot of work and feedback with my clients, I've developed a workout program that accomplishes all these goals in 45 minutes or less.

Here's what a typical day looks like:

Step 1 - The 5-Minute Warm Up

Before diving into any workout, I always start with a quick warm-up to prevent injuries and increase performance. This consists of short mobility drills and a power cardio exercise. Here's an example of a circuit that I did before my last full-body workout. Perform 2 rounds of:

• Leg swings x 10 each side

• World's Greatest Stretch x 5 reps each exercise per side

• Cossack squat x 5 each side

• Walkouts x 10

Step 2 - Metabolic Strength Workouts

The Metabolic Strength Workouts are full-body circuit trainings that combine opposing muscle groups. This allows me to hit all major muscle groups and build strength while improving my cardio.

Here's an example of the full-body workout I did:

• Goblet squat x 8 reps + Dumbbell bench press x 8 reps (4 sets)

• Reverse Lunge x 12 reps each side + Back Rows x 12 reps (3 sets)

• Bicep curls x 15 reps + Pushups x 15 reps + Hanging knee raises x 15 reps (3 sets)

Take 60 seconds rest between sets.

In total, this workout takes me no more than 25 minutes to complete.

Step 3 - The Cool Down

After an intense workout, it's crucial to allow your body to recover. By transitioning your body into a "parasympathetic" (rest & digest) state, you can improve recovery, relaxation, and digestion. The best way to achieve this is through box breathing.

Here are the steps for box breathing:

Step 1: Sit down.

Step 2: Breathe in through your nose, counting to four slowly. Feel the air enter your lungs.

Step 3: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

Step 4: Slowly exhale through your nose for 4 seconds.

Step 5: Repeat steps 1 to 3 for 2 minutes, or until you feel re-centered.

In summary, this workout plan achieves all my fitness goals in 45 minutes or less. You don't need to spend hours in the gym to get a great workout in; it's all about the quality of your workout.

So why not give this workout plan a try?

You could complete it in less time than it takes to watch an episode of Succession (minus the last season).

Have an epic day,

- Sven

P.S. Whenever you’re ready! Here is one way I can help you.

If you're an entrepreneur, executive, or creator looking to build lean muscle, increase productivity, and achieve your best shape in 2023, consider applying for my one-on-one coaching program.