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    Build the Machine. 6 Days a Week. No Excuses.

Movement

Exercise is not about burning calories. It is about sending a survival signal to your
body. When you lift heavy things, you tell your bones to stay dense. When you
sprint, you tell your heart to remain efficient. The Prime Ageing Movement
Protocol is designed to be executed at home with minimal equipment, but maximum intensity

Fitness Schedule

The Philosophy

Frequency
6 Days a Week
Duration
45–60 Minutes
Equipment
Dumbbells, Kettlebells, Jump Rope & Gravity

The Weekly Schedule

Days 1, 3, 5

Resistance

"Muscle mass is the organ of longevity. We build strength to protect our metabolism."

  • Squats (Goblet/Air): 4 sets of 15 reps. (Legs/Glutes)
  • Push-ups: 4 sets to failure. (Chest/Triceps)
  • Dumbbell Rows: 4 sets of 12 reps per arm. (Back/Posture)
  • Overhead Press: 3 sets of 12 reps. (Shoulders)
  • Plank: 3 rounds, max hold. (Core Stability)

Days 2, 4

Zone 2 & VO2 Max

"Cardiovascular health is the strongest predictor of lifespan."

The "Zone 2" Base
  • 30 mins steady movement (speak, don't sing).
  • Options: Rucking, stationary bike, light jog.
The "VO2 Max" Finisher
  • 10 mins HIIT.
  • Protocol: 30s Max Effort (Burpees, Jump Rope), 30s Rest. Repeat 10x.

Day 6

Mobility & Stability
  • Focus: Prevention of injury.
  • Yoga, Pilates, or dedicated stretching routine focusing on hip flexors and spine.

Day 7

Active Recovery
  • Long walk in nature, swimming, or light cycling.
  • Do not remain sedentary, but keep intensity low.