Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland
Timestamps:
00:00 Intro
00:20 Zone 2 cardio
01:20 Barbell back squat
01:38 Pistol squats
02:21 Split squats
02:58 Deadlift
03:26 Pullups
04:40 Pushups
05:44 Barbell row
07:35 Dumbbell row
07:42 Overhead press
08:29 Dumbbell shoulder press
09:01 HIIT
09:35 Delt flies
11:30 Incline bench press
12:21 Decline bench press
12:55 Dips
13:14 Handstand pushups
14:29 Bon Charge sponsorship
15:31 Leg press
16:36 Biceps curls
17:05 Triceps extension
17:19 Yoga
17:45 Hamstring curls
18:41 Knee extension
19:00 Calf raises
20:14 Hammer curls
20:50 Wrist curls
21:30 Farmer carries
22:21 Trap shrugs
22:41 Neck curls
24:20 Good mornings
25:41 Hanging knee raises
26:11 Hanging leg raises
26:58 Sprinting
27:31 Deadhang
28:18 Kettlebell swings
28:59 Rope climb
29:59 Front lever
31:34 Planche
33:05 Crunches
34:00 Back extensions
34:31 L-sit
35:33 L-sit pullups
36:40 Plyometrics
37:11 Walking lunges
37:46 Hip thrust
38:28 Planking
39:20 Cycling
40:30 Soccer
41:50 Basketball
42:11 Volleyball
42:50 Tennis
43:19 Skating
43:35 Skiing
44:08 Mobility
44:31 Gymnastics
45:45 Hockey
46:13 Weighted vest walking
46:45 Track and field
47:00 Golf
48:00 Baseball
48:35 Rowing
48:50 Stair climber
49:30 Jump rope
49:51 Combat sports
50:51 Stretching
52:00 Burpees
52:55 Box jumps
53:30 Medicine ball
53:58 Sled push / pull
54:12 Sandbag
54:55 Wood chopping
56:10 Turkish get-up
57:00 Muscle up
57:40 Skin the cat
58:39 Agility ladders
59:28 Swimming
59:55 Shadow boxing
01:01:10 Animal flow
01:01:55 Ab wheel rollout
01:02:32 Front squat
01:03:28 Stiff leg deadlift
01:03:40 Chi ups
01:04:08 Seal row
01:05:00 Javelin throw
01:05:30 Heavy throws
01:06:28 Olympic weightlifting
01:07:54 Walking
01:08:18 Suitcase carry
01:08:50 Bosu ball squat
01:09:45 Assault bike
01:10:10 Dancing
01:10:47 Handstand
01:11:15 Hiking
01:11:45 Conclusion
My 2026 longevity routine: https://youtu.be/OceysodInIo
100 supplements ranked: https://youtu.be/W8DZbYyuDmA?si=-QhWReblSJGdNoyi
