Max’s Birthday Program

October Program: Max’s Birthday Month

October is my birthday month so we are changing it up!

You’re going to do 2 things...

#1) Train as many days as comfortable. The same workout each time.

#2) Improve one good habit

This month the focus will be to focus on the food in your mouth rather than the food on your plate. This means that when you take a bite, you set the fork down and pay attention to the food in your mouth, how it feels to chew it, and how it tastes. You are NOT going to eagerly await the NEXT BITE. You will NOT take another forkful (or preferably handful) of food until you have swallowed the food in your mouth.

This may not seem like much, but it is important and it’s going to change the way you think about food. I also want you to avoid external stimulus during eating (TV, for example). This part might be tougher, and yeah, it’s optional—but I suppose technically all of this is, so take it with a grain of salt.

Here’s the workout:

Perform following exercises @ 1:00

Rolling
Hang + Leg Raise + Pull-up (if appropriate)
Paperwork Flow
Single Leg Balance Compass Kicks
Beam Squats
Push-up + Scap + Knee Tuck + Down Dog
Shadow Box/Jumping Jacks
Medicine ball hollow alternating toss
Medicine Ball Lateral Shuffle Toss
Bent Over Arm Circles

-You can decide your own rest interval between exercises or you can go from one exercise immediately to the next.
-Rest 1-2 minutes between rounds.
-Repeat for 3 Rounds

Ideally I want you to control the speed of the exercise in each round:
Round 1 (slow)
Round 2 (fast)
Round 3 (smooth)