🏃 Movement: Done? Yes/No. 📖 Teaching: Watch today’s mindset teaching? Yes/No. 👏Community: Engage with a brother? Yes/No. 🔥Teaching Takeaway: What mindset shift did today’s lesson challenge you to make?

Day 2 is about proving to yourself that conditioning isn’t just physical — it’s mental. Your body follows your breath, your breath follows your focus, and your focus follows your purpose. Today we move with purpose. 1️⃣ WARM-UP (5 minutes) Perform each for 40 seconds with 20 seconds transition: - Light jog in place OR march (level dependent) - Arm swings (cross-body + overhead) - Torso rotations - Leg swings front/back - Calf raises with slow control Purpose: Gradually elevate HR, warm up ankles/hips, prime breathing. 2️⃣ MAIN CARDIO SESSION (20–30 minutes) Choose difficulty level OR mix based on fitness. 🔥 OPTION A: BEGINNER (Steady + Intervals) — 20–25 minutes Perfect for men new to training, those deconditioned, or those with joint limitations. Block 1 — Steady Pace (10 minutes) - Brisk walk, light jog, or low-impact march - Aim for heart rate Zone 2–3 (conversational but focused) Block 2 — Intervals (10–12 minutes) Perform 10 rounds: - 30 sec: Faster pace (jog, power walk, or high march) - 30 sec: Easy paceIf needed: 20 sec fast / 40 sec easy. Block 3 — Cool Pace (3 minutes) Gradually dial breathing down. 🔥 OPTION B: INTERMEDIATE (Pace Variations) — 25–35 minutes Designed for those who train regularly and want a solid push. Block 1 — Warm Cardio (5 min) Light jog or fast walk. Block 2 — Tempo Waves (15 min) Repeat 3 rounds: - 2 min moderate pace - 1 min strong pace - 1 min slow recovery(5 minutes per round) Block 3 — Finisher Intervals (5–10 min) - 20 sec high knees (moderate) - 20 sec rest - 20 sec butt kicks (moderate) - 20 sec rest Repeat for 5–10 minutes. 🔥 OPTION C: ADVANCED (Threshold Intervals) — 30–40 minutes Ideal for experienced, conditioned guys or your high-performers. Block 1 — Gradual Ramp (5 min) Start with light jog → end near tempo pace. Block 2 — Threshold Work (20 min) Repeat 4 rounds: - 2 min hard effort (not sprinting but challenging) - 1 min moderate - 1 min easy

Day 1 is where momentum begins. Don’t aim for perfect — aim for present. You showed up today, and that already separates you from the version of you that wanted to quit. Let’s chase growth, not excuses. NO QUIT 1️⃣ WARM-UP (5 minutes) — All Levels Perform each move for 45 seconds with 15 seconds transition. - Arm circles (big range forward/backward) - March in place → light jog in place (choose level) - Hip openers - Bodyweight good-mornings - Plank walkouts (slow and controlled) Purpose: Elevate heart rate, prime hips/shoulders, activate core. 2️⃣ MAIN WORKOUT (22–30 minutes) Format: 4 circuits • 2 rounds each (Beginner 1 round per circuit if needed) Rest: 60 sec after each round, 90 sec between circuits. Each circuit blends upper, lower, core, and functional movement. 🔥 CIRCUIT 1 — FOUNDATIONAL STRENGTH (2 rounds — 6 minutes each) Beginner - Push-ups: 10 reps (knees OK) - Air squats: 15 reps - Dead bug: 10/side - Glute bridge: 15 reps Intermediate - Push-ups: 15–20 - Tempo squats (3 sec down, 1 sec up): 15 - Hollow hold: 20 sec - Single-leg glute bridge: 10/side Advanced - Decline or explosive push-ups: 12–15 - Jump squats: 12–15 - Hollow rocks: 20 reps - Single-leg hip thrust: 12/side 🔥 CIRCUIT 2 — FUNCTIONAL ATHLETIC MOVEMENT (2 rounds — 6 minutes each) Beginner - Reverse lunges: 10/leg - Bear crawl hold: 20 sec - Step-outs (lateral): 20 reps - Plank: 20 sec Intermediate - Walking lunges: 12/leg - Bear crawl: 20 yards or 20 sec - Lateral skaters (light hop): 12/side - Plank reach: 10/side Advanced - Plyometric lunges: 10/leg - Bear crawl (fast): 30–40 yards - Lateral power skaters: 15/side - Plank walk (up/down plank): 12 reps 🔥 CIRCUIT 3 — CORE & CONTROL (2 rounds — 5–6 minutes each) Beginner - Sit-ups or crunches: 15 - Side plank: 15 sec/side - Bird dogs: 10/side Intermediate - V-ups: 12–15 - Side plank: 25 sec/side - Bird dogs (tempo hold): 12/side

Whoa!! Blown away by the people on the call tonight!!! If you are going all-in, drop a “I’m in - No Quit” below! It’s your personal contract with yourself!

Which identity are you stepping into in December? Comment one word: ➡️ Strong ➡️ Disciplined ➡️ Present ➡️ Unstoppable ➡️ Other (drop it below)