Week 3: The Upper Body Awakens

Theme: The Upper Body Awakens Strength: Sandow's Light Dumbbell Curl & Press Using light weights (2–5 lbs, or cans of soup), stand tall. Curl both weights up to your shoulders slowly (3 counts up, 3 ...

Theme: The Upper Body Awakens Strength: Sandow's Light Dumbbell Curl & Press Using light weights (2–5 lbs, or cans of soup), stand tall. Curl both weights up to your shoulders slowly (3 counts up, 3 counts down). Then press both overhead slowly. Perform curls and presses as a superset. 3 sets of 8 curls + 8 presses Source: Eugen Sandow — Sandow's System of Physical Training (1894) Walking: The Hill or Stair Option If possible, add one hill or one flight of stairs to your walk. Walk up slowly, maintaining good posture. Walk down carefully. The added resistance builds strength gently. 20 minutes with 1–2 inclines, 3 times this week Source: William Blaikie — How to Get Strong and How to Stay So (1879) Stretching: The Chest & Shoulder Opening Sequence Stand in a doorway. Place both forearms on the door frame at 90-degree angles. Gently lean forward until you feel a mild stretch across your chest. Hold 20–30 seconds. Breathe steadily. 5 minutes Source: Yogi Ramacharaka — The Science of Breath (1905) Mindset: Chew Your Experience "Nature did not intend the stomach for a waste-basket." — Horace Fletcher Reflection: This week, eat one meal slowly — putting down your fork between bites. Notice the taste. Notice when you feel satisfied. Source: Horace Fletcher — Fletcherism: What It Is (1903) Challenge: Name three things you appreciate about your body. Write them down.