For the first four weeks of this program, you're going to work on handstands as a crucial movement component. Three days of the week, as an *alternative* to infrared sauna/yoga or as an *addition* (depending on your time limitations) to infrared sauna/yoga, you are going to be doing the following free handstand program:
Everything is laid out in that document. If you are already relatively fit, do the "Rx'd work". Otherwise do the "Scaled work".
If you'd like, you can use this Gymnastics work as a "warmup" or as a "finisher" to your sauna session (e.g. 15 minutes gymnastics work, 15 minutes sauna finisher, or vice versa).
At any point during the day, jump on a rebounding trampoline for 5-15 minutes. I recommend any of the "JumpSport" models here: http://amzn.to/2ikSX2i
It is OK to alternate single and double leg bouncing.
You're going to need the excellent book "TrueToForm" to do this properly. You can get it in Kindle or Hard Copy off Amazon at http://amzn.to/2a0Y5rE. Read the whole book, and then do the M/W/F routine on MWF and the T/R/S routine on TRS EVERY week. This will take about 5-10 minutes per day.
Either in the sauna or after your shower, complete a full body dry skin brush (should take 2-5 minutes).
Any of these dry skin brushes will work: http://amzn.to/2ikOMUs
Full instructions at: http://www.mindbodygreen.com/0-12675/a-step-by-step-guide-to-dry-skin-brushing.html
Drink 1-2 cups of the following each day, preferably spread throughout the day:
-Pau D' Arco bark tea - get this bark tea: http://amzn.to/2ihdj0s. Prepare exactly as described here: https://bengreenfieldfitness.com/2016/07/ben-greenfields-drink-recipes/ - you can add stevia for flavoring
-Bone broth - highly recommend this Kettle & Fire brand if you are going to order: https://greenfieldfitnesssystems.com/product/grass-fed-beef-bone-broth/ or alternatively, full instructions here: http://wellnessmama.com/5888/how-to-make-bone-broth/
-Decoction tea - boil 1-2 tbsp each of organic chopped licorice root (http://amzn.to/2heliKg), organic marshmallow root (http://amzn.to/2i6I850) and organic slippery elm bark (http://amzn.to/2i6LN2u) in a pot filled with 2 quarts of water. If you can boil overnight until just a 1/2 quart of water remains, it is even better, but if not, that is OK. Strain the mixture, save the liquid, discard the herbs and this should make 2 cups to sip on through the day.
When you finish dinner tonight, remember that you must wait a minimum of 12 hours (and up to 16 hours) to eat your next meal. You will be doing a daily intermittent fast throughout the course of this program. You can also review this free, excellent intermittent fasting guide here: http://www.precisionnutrition.com/intermittent-fasting
Do this exact routine. You can substitute dumbbells or kettlebells instead of a barbell for any of the exercises: https://www.youtube.com/watch?v=hEvW0j7v_yI
To learn the rationale behind this routine, check this out: http://www.bengreenfieldfitness.com/2012/07/does-weight-training-count-as-cardio/
Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult (warning: try the super slow routine first and move the weight slowly...you'll be surprised at the difficulty!) then do the Strength Sets instead of this workout.
On the flipside, if you are already training with the more advanced program but you're sore or need an easier day, do the Super Slow routine instead.