You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Cardio training
A walk to open the morning and shake the night off before the harder work. Brent has spoken about the walk as one of the practices he kept when family life made longer cardio impossible. Outside if you can, treadmill if you can't.
This can be a good pairing because a clearer head and confidence post-run help you set intentions that feel doable, not dreamy.
Intention setting
Brent's 'small commitment' practice: one thing you will do today regardless of how the day goes. Not a goal, a commitment to yourself. Said aloud, written down, then left alone.
This can pair well because intention setting may sharpen attention before training, even if the workout itself quickly becomes the main focus.
Resistance training
Twenty-five minutes of focused strength work before the house wakes. Brent scales to what the body can take on the day rather than what it could ten years ago. Big lifts, real form, less ego, more consistency.
This is an excellent pairing because gentle stretching after strength training helps prevent stiffness, aids recovery, and feels naturally satisfying.
Stretching
Brent posts often about the mobility round becoming non-negotiable as the body gets older. Ten minutes of stretching carefully to close the session, while the muscles are still warm from the lift.