Day 2


with Giovanni Bartolomeo

Gio is an entrepreneur and life adventurer who has a passion for teaching, experiential learning and creating deep connections with others. His breathwork practice tracks wil help you to train your lungs, heart and mind for better performance. Lung Capacity has been scientifically proven to predict health and longevity. Breathing fundamentals are a cornerstone of a healthy, productive and relaxed life. We give you the tools here to take your practice to the next level.





Start with a quick 2 minute arm stretch.

Bicep Curls 12 reps x 4 sets
Rest 30 seconds between each set

Holding a dumbbell standing shoulder width apart you are going to slowly raise your arms up bending at the elbow, while keeping your elbow steady you’re going to curl up until you curl the weight against your shoulders. Do this movement slow and steady. 

Tricep Dips 12 reps x 4 sets
Single Arm Rows 12 reps on each side x 3 sets
Rest 30 seconds between each set

Sit on the edge of a stable chair, bench or table and grip the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.

Around the Worlds
8 reps in each direction x 3 sets
Rest 45 seconds between each set

Using dumbbells in each hand, you are going to start as if you’re doing a bicep curl and rotate your arm clockwise going all the way down and finishing in the starting position of the bicep curl. To make it more challenging you can switch directions of the rotation in your arms.

Lateral Dumbbell Raises
12 reps on each arm x 3 sets
Rest 45 Seconds between each set

Stand or sit with a dumbbell in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up. A lot of people will cheat by “shrugging” the weights up using their traps. Resist the urge to do that by not raising your shoulder blades during the rep – instead focus on the delts.

Plank 30 seconds x 3 sets

Rest 45 Seconds in between each set

Plank Dips 30 Seconds x 3 sets

If you have any questions you can always email me:

Let’s do this 💪🏼