This is my complete Human Performance Edge weekly workout routine
This is my complete Human Performance Edge weekly workout routine—a seven-day strength, cardio, core, mobility, and recovery protocol built around consistency and performance.
In this video, I break down my personal Monday-through-Sunday training split, including the muscle groups I train each day, my abdominal work, dedicated cardio, and the recovery practices I use alongside the program.
MY WEEKLY TRAINING SPLIT
Monday: Back, biceps, and abs
Tuesday: Chest, shoulders, triceps, and abs
Wednesday: Quadriceps and abs
Thursday: Back, biceps, and abs
Friday: Chest, shoulders, triceps, and abs
Saturday: Long-duration cardio
Sunday: Full legs—quadriceps, hamstrings, glutes, hips, and abs
Sitting-Rising Test:
What Your Score Says About Longevity
Can you sit on the floor and stand back up without using your hands or knees?
The Sitting-Rising Test measures strength, balance, flexibility, coordination, and functional mobility—all in one simple movement.
In this Human Performance Edge video, Kristian Magnuson explains:
• How to perform the Sitting-Rising Test
• How the 10-point scoring system works
• What researchers found about SRT scores and mortality
• Why the test reflects several components of functional fitness
• How strength, mobility, balance, and body composition may affect your performance
The maximum score is 10: five points for sitting down and five for standing back up. Points are deducted when you use a hand, knee, forearm, or another form of support. A loss of balance may also reduce the score. Research has found an association between lower Sitting-Rising Test scores and higher natural and cardiovascular mortality risk in middle-aged and older adults.
This is an observational association—not proof that a low score directly causes a shorter lifespan or that the test can predict exactly how long an individual will live.
What was your score?
The Human Performance Edge Weekly Workout Routine: My 7-Day Strength & Cardio Protocol
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