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.
Resistance training
Twenty-five minutes of focused strength work scaled for today's body. Steve has spoken about training around family life rather than for the gym mirror. Heavy enough that it counts, light enough that you can repeat it tomorrow.
This is an excellent pairing because gentle stretching after strength training helps prevent stiffness, aids recovery, and feels naturally satisfying.
Stretching
Steve's BJJ background shows up in the mobility round: ten minutes of floor-based movement that opens hips and shoulders the way grappling demands. Slow, unhurried, no posing. Ten minutes to undo what the lift just tightened.
This can support the next activity because loosened joints and activated circulation may make transitions, strides, and breathing smoother.
Cardio training
A walk after the lifting as the bridge into the day. Steve frames the walk as the conditioning piece for older bodies; you do not need to run to count cardio. Headphones in or out, make the route familiar.
This works well because guided breathing after exertion accelerates nervous-system reset, balancing out adrenaline.
Breath work
Ten minutes of slow breathing to settle before the rest of the day starts. Steve's BJJ register includes breathing as a recovery tool, not just a performance one. Finish here, and not on the heart-rate spike.