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- Benefits
- Increase mitochondria reproduction (slows effects of aging)
- Improve cognitive function due to mitochondrial biogenesis
- Increase VO2 max (cardiovascular endurance)
- Reduce insulin resistance
- Promote weight loss by targeting large muscle groups (thighs, arms, shoulders)
- 4-exercise protocol
- Squat
- Forward, straight-arm scissor
- Half-jumping jack
- Overhead press
- Protocol
- Time required: About 4 minutes
- 3-sets of the four exercises
- 10 reps of each exercises. Build up to 20 reps over time.
- No rest between sets
- Breathe through nose
- Perform entire protocol 3 times daily, waiting at least 2 hours between sessions
