 So we're here in downtown Los Angeles. I'm gonna bring my cardio outside this morning. Performing this fasted, so no food, just some water and a thermogenic. Start off with some stretches up here, mobilize the joints, get some blood pumped into the body. Now I can move on, start with some interval training and then basically just some low intensity cardio running around downtown and throw a mix of some chin up, some crunches in there as well. All right, let's get to it. We don't need to do the things we don't want to do. The cardio for me used to be about fat burning. Used to be in the gym, on the bike. It's all about my heart rate, no more than 20, 30 minutes. For me now cardio is about getting out, getting out of my head, out of my body. If anything kid, it frees up my mind, allows me to think and really allows me to set up my day. So today, I'm in downtown Los Angeles. I like to get out of the gym. Some days I'll be in the gym on the bike or the road, but today, great weather, I start early. And so to come to downtown Los Angeles, there's so many different nooks and alleys and pathways that I can run down and run up and stairs and obstacles to jump up or lift my body weight up. And that's a real dynamic way of exercising, both the mind and the body. So I start with the thermogenic. I do my cardio without eating. I get it done first thing in the morning, purely because for the past 10, 11 years, that's the way I've done it. I utilize my body's stored fat as my fuel. So it's a mixture of fast interval training with the sprints, which basically consists of 20 seconds of all our effort sprinting, and then a recovery phase walking back. And I repeat that six or eight times. And then just finding a place to run upstairs, down some of the streets. There's no real objective. 20 minutes. If I find a ledge, something I can jump onto, or a ledge I can lift my body weight up, it's just all about having some fun with my cardio. Once I've hit my run, I get some BCAAs and branch chain, amino acids. It's important to look out for a high-lucine content. And that's it, nothing else. Just clean, simple BCAAs mixed with some water. And as I head back to train job, get on with my day, just a protein shake, a scoop, scoop in half of whey or pea protein. You don't have to get too crazy about mixing everything into it. This isn't a weight workout. I just want to get some protein into my body, start that protein turnover. Then once I'm back home, I've showered, I've dressed, then I can eat breakfast, carry on with my day, and then usually I'll head back down to the gym in the afternoon and start my weight training program. So that's what cardio is for me. It's to get out of the gym, to get out of my home and just run. Just get my heart rate up and I'm not worried about what my heart rate is doing or how long I'm out running. It's gonna keep running until I feel good. Once I'm at that point, I know I've done something, I can get back, move on with my day, and then my training doesn't start to define me. I don't live my life around my training. Training is just part of my life. So whether it's cardio and weight training or weight training with a little bit of cardio after, it's really no more than one hour, one and a half hours total out of my entire day. All right, speaking of which, let's go on with that day.