My Personal Workout Routine

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

My Personal Workout Routine. How do I structure my week? This is one of the most frequent questions I receive from those following my Perfect Body Isometric program and those using my advanced Project Dragon system, and most often from those doing both!

It’s important to preface this by saying I am not you. I’ve been following the highest levels of Perfect Body and PD for years now, so some of this will be inapplicable to you. However, this look at my regime often helps students to structure their own and shows you exactly how to get the best results in the least amount of time. So here it is…my typical workout week.

My PERSONAL workout routine actually appears in the FAQ's of Project Dragon V2. But for those that haven’t been fortunate enough to get a copy yet (update soon) here is an excerpt...


Light Yoga and Spinal health work - 15 mins Light iso's sub 60% daily body part rotation (Perfect Body system, as detailed in the last section of the specialized iso routine) - 5 mins Light Joint mobilisation - HS 35, HP 50, Bridge 3mins 30 Mins Iadio alternating daily focus

Notes -

Note NONE of this training stresses the nervous system or muscles. It is all performed fresh, relaxed and NEVER to any degree of muscular tension.

The only part of this I would consider training are the isometrics from Perfect Body and they are NOT performed above 60%. I use the PB isometrics these days to promote recovery from the intense PD TRIM workouts. Monday I perform all the Neck exercises in each position. Tuesday, all the back exercises each position, Wednesday is chest day and so on...also of note, I perform the breathing exercise from Chapter 4 of PB every morning before my body part iso’s.(You can get this breathing technique for free right now - it's included in the free preview here - Perfect Body)

The Yoga is based on my experience of Ashtanga Yoga. It is extremely light. I’ve videoed the sequence and will upload it for PD members shortly.

HS stands for Hindu Squats, HP, Hindu Pushups, as taught in PB. For some 35 HS may be a workout. I currently press over 2800lbs of weight – 35 HS has ZERO impact on my muscles or on my cardio. The same is true of the Hindu Pushups, again as taught in PB, This is done strictly to increase synovial fluid in my joints and elevate body temperature.

Iaido, is the art of Japanese Swordsmanship. For those interested I practice the Muso Jikiden Eishin Ryu style. The style is not as dynamic as many associate with the martial arts. It is more akin to moving meditation.

Mon, Wed, Fri

20 Second Dragon Snap Challenge (DFR) (4 minutes)

Notes -

I alternate between, HS and incline sprints on a treadmill. For the curious, I currently sprint at 24.5km ph at 15 degree inclines. I monitor these sessions with a Timex Ironman Triathlon RSS 210, in combination with a TIMEX Data Recorder to monitor and track my heart rate every 2 seconds. You don’t need to go that high a level; I’m just an obsessive nut that tracks everything ;-)

Wed and Sat

2 hrs Iaido Class.

Notes –

This is slightly more intensive than my morning 30 minutes, but the sweat this produces is more from mental exhaustion than any physical effort exerted.

Tue, Thurs, Sat (optional)

1 hour target assembly, 2 hours combat training on Sat.

Notes –

Contrary to popular methodology, sparring is NOT a good way to train to fight. I very much subscribe to Tim Larkin’s way of thinking on this – training for combat is to be done slowly, carefully, with precision. Again this takes ZERO muscular or cardio effort. But it DOES take concentration.

Every Thurs

100% INTENSE TIRM DRAGON GYM 3 Part Split (21 Day rotation) (See Project Dragon V2, bonus book 5, section 7) - training time approx 3 mins.

Notes –

I cannot describe to you the total level of awesomeness that this type of training produces. It’s only three minutes long, but by far the most exhaustive workout physically possible. I highly recommend 2 things after a workout like this –

  1.  eat – lots. The post TRIM meal is the just reward for the superhuman physical and mental effort of those 3 minutes.
  2.  Get a massage. A good massage nourishes the muscles post workout, clears out toxic from the tissue and increases recovery rate. A lymphatic massage is particularly good.

For those curious about my TRIM numbers my most recent are…

Row – 554lbs
Bench – 640lbs 
Leg Press – 2896lbs

Summary -

In total then per week I spend about 12 minutes on Cardio (DFR), and 3 minutes on DSR. If you include the light sub 60% iso's then I spend another 35 minutes a week. Total max workout time – less than 50 minutes per week.

As you can see the breakdown between Iso's, DFR and DSR are all really easy. It's not a complicated system. You’ll note I don’t include my recreational activity in the time for training – that’s because it isn’t training. The activity’s I engage in like martial arts, yoga etc, don’t contribute significantly to body composition, cardio-vascular fitness or physical strength.

That may strike you as odd, to say these things don’t contribute, but the simple truth is they don’t. Most people completely over rate the effect of physical activity in making changes to the body. The only way to make a significant impact is through highly intense stimulation – that stimulation doesn’t take long – it takes me 12 minutes a week. You can do the same thing, in the same time. Thanks to that, I can spend my time doing what’s important, like spending time with friends and family, enjoying crazy opportunities like swimming with sea-lions, and leading an extra-ordinary life.

The things that I do to enjoy myself, like martial arts, like yoga, these things I do easily, because I have a body that makes each and every movement effortless and fluid. Thus it is not stressful on my cardio or muscle systems. The trick is not in living to train – it’s training to experience a more vibrant life.

The simplest way for you to do this is to start with simple, brief and intense exercise. It doesn’t take a huge time commitment and produces benefits that enhance every aspect of your existence. You’ll have more energy, more intelligence and awareness, you’ll feel more positive, enthusiastic and excited and you can have the firm strong physique you want and you can do it with just minutes of exercise a day – start here - 7 Seconds to A Perfect Body!

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