🏋️ Centenarian Decathlon Program
🦵 Monday - Lower Body Strength + Balance
• Bodyweight Squats: 4 × 15–25
• Bulgarian Split Squats/Lunges: 3 × 8–12 each leg
• Single-leg balance: 3 × 30–60 sec each leg
📍 Flat grass or pavement
💪 Tuesday - Upper Body + Grip + Pull
• Push-ups (full or knee): 4 × max reps
• Pull-ups/Inverted Rows: 4 × max
• Dead Hang: 4 × max hold (aim 30–60s)
📍 Playground monkey bars
⚡ Wednesday - Full Body Functional + Carry
• Farmer's Carry (backpack/bottles): 4 × 40–60m
• Turkish Get-ups (bodyweight): 3 × 5 each side
• 20 consecutive Bodyweight Squats (one set)
📍 Open field
🚶 Thursday - Endurance / Hike Simulation
• Rucking or brisk hill walk: 45–60 min
• Use backpack with water/books
📍 Park with hills or stairs
🔥 Friday - Lower Body Power + Floor Work
• Pistol Squats (assisted): 3 × 5–8 each leg
• Floor rises (no hands/one arm): 3 × 5–8 each side
• Single-leg balance (eyes closed): 3 × 30–60s
📍 Grass or soft ground
🏋️ Saturday - Full Body + Grip + Stairs
• Push-ups: 4 sets
• Dead Hang + Scapular Pulls: 4 sets
• Stair climbs with light backpack: 4 × 3–5 flights
📍 Park stairs or hill
🧘 Sunday - Active Recovery + Mobility
• Light walk or easy hike: 30–45 min
• Full mobility routine: 15–20 min
• Hip openers, cat-cow, toe yoga, shoulder dislocates
📍 Anywhere outdoors
Turmeric Mix Recipe (Dr. Will Bulsiewicz)
Daily: ½–1 tsp with fat (olive oil, sardines, eggs) + pinch black pepper
Batch (50g, lasts 3-6 months): 20g Turmeric + 20g Ginger + 10g Cinnamon + 1-2g Black Pepper
Store in airtight jar, cool/dark place. Mix well before use.