The Longevity Blueprint program is an easy-to-follow process that systematically enhances your overall wellness – and rewards you with a body that looks great, feels great, works at its full potential, and lasts.
For 7 weeks, you’ll join Ben Greenfield in a series of 15-20 minute daily online lessons designed to simulate a private 1-on-1 session with him (which normally costs upwards of $4,997 a month and has a waiting list booked months in advance).
In each session, you’ll discover a transformational strategy, technique, or biohack that’s fun and easy to incorporate into your daily schedule – no matter how busy or stressed out you may be.
As you progress through the program, you’ll quickly notice profound changes in how your body looks and feels. And by the time you reach the end, you’ll have all the tools, habits, and knowledge you need to live the rest of your life in a state of extraordinary wellness and longevity.
WEEK 1: Preparation
The first week is all about preparation. Before we jump into exercise, you’ll learn more about the Quest and what you need to prepare for the upcoming weeks.
You’ll also take the first benchmark test to check your current fitness levels so you can measure your progress at the end of the Quest.
- How to find the sweet spot of strength to muscle mass ratio for increased longevity.
- How to elevate mitochondrial density (the energy producers in your cells) to supercharge your cardio fitness and stamina.
- How to switch your body into a fat-burning machine by elevating your metabolic efficiency.
- Key ideas on how to accelerate your recovery so you can quickly rebound from soreness and naturally correct any imbalances in your posture.
WEEK 2: Metabolic Efficiency & Mobility
In week 2, you’ll discover two powerful practices to jumpstart your metabolism first thing in the morning so your body can burn more fat throughout the day.
You’ll also learn a foam roller routine that will help you develop body symmetry and speed up your recovery after workouts.
- An easy morning walk that activates your body’s fat-burning mode.
- A quick cold-hot shower biohack proven to extend longevity and have you feeling more youthful and energetic throughout the day.
- The Tabata Set: a quick 4-minute exercise protocol to burn fat that’s 5X more effective than running on a treadmill.
- An in-depth look at how to use foam rollers to relieve muscle pain, and improve flexibility.
WEEK 3: Strength to Muscle Mass Ratio
In week 3, you’ll learn how to develop functional strength and how to craft your ideal body in the least amount of time.
- The super-slow strength protocol to rapidly and safely develop your strength and muscle growth in the shortest amount of time.
- A “hot therapy” protocol to improve blood flow for better muscle growth and faster recovery.
- A powerful 4-minute workout to quickly build lean and functional muscles with one of the most basic exercise equipment: The Kettlebell.
- Foundation Training: learn the protocol used by Olympic athletes to strengthen the “core”, improve posture, and remove back pain.
WEEK 4: Anaerobic Capacity & Joint Health
Your anaerobic capacity determines the amount of power you can put out. In week 4, you’ll be pushing your limits to expand your anaerobic capacity with High-Intensity Interval Training (HIIT).
You’ll also learn two simple routines that will strengthen your joints and ligaments, and improve your mobility.
- An extended High-Intensity Interval Training (HIIT) protocol to efficiently boost your mitochondrial density and naturally increase your overall energy levels.
- An isometric strength routine to improve joint health by developing muscle stability around your joints.
- The complete stretch routine to effectively improve your mobility and dramatically reduce the risk of injury.
WEEK 5: Life Stamina
In week 5, you’ll have routines that will help you develop stamina – your ability to keep your peak-performance longer.
- A quick 4-minute core plank routine to develop aesthetic abs and build a rock-solid core.
- A sprint version of the HIIT training to improve your stamina.
- A gentle Yoga and deep breathing routine to increase oxygen in your body and boost energy levels throughout the day.
WEEK 6: Cardiovascular Fitness & Recovery
Week 6 is about taking your cardio fitness to completely new heights so you stay active and energetic all day.
- The ultimate 7-minute bodyweight workout that you can do anywhere (you don’t even need a gym) to level up your cardio fitness in the shortest time possible.
- A low-intensity hike to improve your overall cardio fitness.
- Why a regular sports massage is a great way to fasten your recovery.
WEEK 7: Review & Testing
In the final week, you’ll learn how to design your own training program based on your goals and schedule. The Quest teaches you the entire spectrum of different exercises, but you don’t have to keep on doing everything. It all depends on your time and goals.
Then, time for results! Check your progress with the final assessment.
- How to use learnings in this Quest to craft your own ideal routine that fits your goals and schedule.
- Fitness assessment to measure your results.
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