Slow Muscle Control Breathing (SMCB)

-> 1. Take a full tidal inspiration without forcing the lungs or the thorax
-> 2. Expire as slowly as you can, controlling the involved muscles and
progressively relaxing their contraction.

MVB (Maxick's Virtual Breathing)

-> 1. Do a perfect abdominal vacuum exhaling as much air as you comfortably can,
-> 2. Try to inhale while you are holding your breath in the vacuum position,
-> 3. Relax your breathing muscles (exhale without air),
-> 4. Repeat the virtual breathings, steps (2) and (3), as much as you can without
any discomfort or strain. -> You should be able to breathe normally after the
performance, without any sign of suffocation.
-> 5. Relax

Controlled breath holding (CBH)

At the end of each complete expiration of SMCB, try to hold your breath
without any strain during 1 heart beat, and progressively increase the heart beat
retentions

1 SMCB + 1 MVB
2 SMCB + 1 MVB
...
n SMCB + n MVB

1 SMCB

CBH

Floor virtual swimming

push up position > front bridge > crucifix > explode to push up position

Floor pull ups

front bridge (about 30 cm). you should not allow your body to raise to a
upper push up position, but you must keep constant the 30 cm distance
from the floor. Return to the front bridge position and repeat ad lib.,. The hands
should be firmly secured on the floor, but the feet must be able to slip over the
surface to perform correctly this exercise

I have a lot of questions about routine. I started at 255lbs and for about 8 months
I pretty much did nothing but Wim and stretch, very light cardio and
dieting/fasting until I got down to the start picture at about 215lbs. 4.5 months
ago, I started Keto/fasting in conjunction with the Wim Hof cold training because I
feel like if your body is already running off of fat then the cold training would
definitely eat the brown fat up more effectively. I also added the calisthenics
routine with it. I have four kids 5 and under so what I do is:

Everyday: Up at 4:30am and stretch/yoga then breathing and cold shower.

Everyday: Lunch break 30 min HIIT training 30 sec on 30 sec off. I make my own but
they generally consist of burpees. mountain climbers, in and outs, box jumps, lung
jumps etc. On non-build days I use the elliptical or bike for the HIIT

Four days a week: After the kids go down I do a full body routine for calisthenics
with volume training on one muscle group. The muscle group I train hard is usually
associated with the move I am trying to accomplish or make perfect like muscles-
ups, planche, hefestos, Etc. I only work two moves a week or month until I
accomplish it or get to where I need to be. I usually run through four different
super sets that have four different workouts all through four times. Ex. (Weighted
pulls-ups, weighted dips, Deep squats, Leg lift 4x through and then I move on to
the next super set) takes about 1.5 hours.

Every night: Stretch, Breath and cold shower/ ice bath depending on how sore or how
hard I went.