Day 5 is about longevity. Strength isn’t just built in reps — it’s built in mobility, control, and breath. Today we move slow, with intention, because No Quit isn’t about intensity… it’s about consistency. 1️⃣ WARM-UP (3–5 minutes) These warm-ups are gentle and mobility-focused. - Deep nasal breathing — 5 slow breaths - Cat-cow — 30 sec - Hip circles — 30 sec each direction - Arm swings (cross + overhead) — 30 sec - Light inchworms — 3–4 reps Purpose: wake the joints up, increase synovial fluid movement, build body awareness. 2️⃣ MAIN MOBILITY SESSION (20–30 minutes) Format: 2 Mobility Circuits + 1 Flexibility Block All movements are slow, controlled, 30–60 seconds each. 🔥 CIRCUIT 1 — SPINE + HIPS (8–12 minutes) Beginner - Cat-cow: 45 sec - Seated hip opener (figure-4 stretch): 30 sec/side - Gentle lunge stretch: 30 sec/side - Standing spinal rotations: 30 sec Intermediate - Cat-cow with deeper range: 60 sec - 90/90 hip rotations: 30 sec/side - Hip flexor stretch w/ reach: 45 sec/side - Thoracic rotation (quadruped): 30 sec/side Advanced - Cat-cow + thread-the-needle: 1 min - 90/90 hip flow transitions: 45 sec/side - Hip flexor stretch to psoas extension: 45–60 sec/side - T-spine windmill rotation: 45 sec/side Coaching Cue: Slow is smooth. Smooth becomes mobility. Mobility becomes strength. 🔥 CIRCUIT 2 — SHOULDERS + POSTURE + CORE (8–12 minutes) Beginner - Wall angels: 45 sec - Scapular retractions (band optional): 45 sec - Bird dog (slow holds): 10/side - Child’s pose: 45 sec Intermediate - Wall angels: 60 sec - Prone Y-T-W raises (no weight): 30 sec each - Bird dog with 3-sec pause: 12/side - Child’s pose with lat stretch: 45 sec Advanced - Scapular push-up: 10–15 - Prone Y-T-W (extended tempo): 45 sec - Dead bug control: 12–15/side - Child’s pose with side walkouts: 1 min Coaching Cue: Think posture, not performance. Create space in your upper body. 🔥 FLEXIBILITY BLOCK — FULL BODY RESET (6–8 minutes)

200 squats, leg extensions, leg bends, seated leg presses, pull ups, 400 pushups, 150 crunches, 100 arm raises, and approximately 4.1 miles

Day 4 is about training like an athlete — not a spectator. Don’t focus on how fast you move. Focus on how intentionally you move. Every step today builds the discipline you need for tomorrow. 1️⃣ WARM-UP (5 minutes) Perform 40 seconds work / 20 seconds transition: - March or jog in place - Hip mobility (open/close the gate) - Light lateral steps - Arm circles + cross-body swings - Plank walkouts (slow and controlled) Purpose: Raise HR, activate hips/shoulders, prepare for multi-directional work. 2️⃣ MAIN CARDIO SESSION (22–30 minutes) This session revolves around ATHLETIC INTERVALS—forward, lateral, rotational movement patterns 🔥 OPTION A: BEGINNER — LOW IMPACT ATHLETIC CARDIO (20–25 minutes) Perfect for men easing in, overweight guys, or joint limitations. 4 Rounds: 4 minutes each (rest 1 min between rounds) Minute 1: - March fast in place OR low-impact high knees Minute 2: - Lateral step-outs (quick feet, no jump) Minute 3: - Standing shadowboxing (light punches, torso rotation) Minute 4: - Step-back taps (alternating legs) Total: 20 minutes + breaks Goal: Keep intensity at 5–7/10, movement continuous. 🔥 OPTION B: INTERMEDIATE — ATHLETIC INTERVALS + BURSTS (25–35 minutes) Designed for guys who can push without losing form. 5 Rounds: 4 minutes each (rest 1 min between) Minute 1: - Jog in place OR moderate high knees Minute 2: - Lateral shuffles (10–15 ft or small space shuttles) Minute 3: - Shadowboxing with speed (punch combos) Minute 4: - Speed skaters (light hop left-right) Goal: Stay at 7–8/10 effort, smooth transitions, no long pauses. 🔥 OPTION C: ADVANCED — POWER CARDIO + EXPLOSIVE ATHLETICISM (30–40 minutes) This is your high performers’ playground. 5 Rounds: 4 minutes each (rest 45–60 sec) Minute 1: - High knees (strong pace, chest up) Minute 2: - Lateral shuffles → 3-second burst sprint in place → shuffle(Repeat continuously)

Didn't get a great workout in today. My wife, daughter, and I spent a good amount of time cleaning and putting up Christmas decorations.

Hey brothers its humpday so what is a goeal u can set today and reach it by sundaynight ?me im going to wallk 50,000 thounds steps