10x Fitness By Lorenzo Delano & Ronan Diego de Oliveira | Mindvalley

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Do you ever wish there was a better way to get and stay fit?

Maybe you’re not seeing the results you want from your usual exercise routine...

Maybe you’re just too tired or busy to spend countless hours in the gym, week after week...

Or maybe the recent disruptions to daily life have left you struggling to stay motivated and consistent with working out.

If any of this sounds like you, you’re far from alone. Most people find exercise hard. And frustratingly time-consuming.

And this is why most of us never achieve a level of fitness that leaves us looking and feeling amazing, and enjoying many more years in a strong, youthful body.

If you’ve followed the traditional approach to fitness, you may have been told there’s no workable solution to this challenge. But what if there was?

And what if, instead of exhausting hours, you could achieve a life-changing and lifelong fitness transformation within a 15-minute workout, twice a week?

This is what you get with 10x: a revolutionary, hyper-optimized approach to fitness that empowers virtually anyone to achieve and sustain a remarkable body transformation.

A Permanent Body Transformation In Just Two 15-Minute Workouts A Week

Many typical approaches to fitness force you to spend too much time on ineffective exercises. And for minimal results.

With 10x, you’re freed from this trap. Because the protocol is designed to activate a key evolutionary mechanism in your body, known as the adaptive response, that commands your body to get stronger, fitter, faster, and more resilient, in a surprisingly short space of time.

The adaptive response phenomenon can be traced back to our prehistoric ancestors, who in trying to escape predators would scramble up trees, leap over chasms, and swim to safety in order to survive. Their bodies were forced to quickly adapt, or pay the ultimate price.

In the modern world, this same survival mechanism can be triggered safely and efficiently through exercise - provided it’s the right kind of exercise, with the right level of intensity, resistance, and tension on your muscle fibers.

10x activates and optimizes your adaptive response mechanism in just two 15-minute workouts a week: making it possibly the most efficient exercise protocol on the planet. Plus, you’re also supported with science-based nutrition, rest, and lifestyle guidelines designed to improve your results.

10x is ideal and safe for all ages, lifestyles, genders, and fitness levels. And while we recommend having access to a gym, you can even do it at home with minimal equipment.

The Curriculum

Explore The 10x Curriculum

10x is a 12-week online total body transformation program. In this time, you’ll join Lorenzo and Ronan for just minutes a day as they guide you through the core exercises for activating your adaptive response mechanisms, engaging your muscles - and permanently transforming your health & fitness in just 15 minutes of working out, twice a week.

10x is easy to follow and accessible for people of all ages, genders, lifestyles, and fitness levels (although we do recommend you start with a baseline level of moderate health & fitness for your age).

You don’t even need a gym membership: all 10x exercises can be performed either at home or at the gym.

10x is divided into three phases, each with its own distinct focus. The program’s ultimate goal is to empower you with a deep understanding of your body’s fitness mechanisms - so that even after the initial 12 weeks, you can easily lock in a lifelong habit of optimized weekly exercise, eat and rest right, and even target specific areas of your body for more focused gains.

10X Fitness on multiple devices

Available on your Personal Computer, Tablet, Smartphone & Apple TV

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Part 1

The Warm-Up (Week 1)

Part 2

Phase 1: Your Transformation Begins (Week 2 - 4)

Part 3

Phase 2: Sculpting Your Dream Body (Week 5 - 9)

Part 4

Phase 3: Living Your 10x Lifestyle (Weeks 10 - 12)

10x Fitness Weekly Schedule

Week 1 : Fundamental 10x Exercises and Techniques

Day 1

Build Your Strength: Squat, Pull & Push

Day 2

3 Ways to Reduce Muscle Soreness

Day 3

Assess Your Strength: the AMRAP Test

Day 4

Build Your Strength: Hinge, Row, Press & Lunge

Day 5

6 Tools to Measure Your Progress

Day 6

Measure Your Progress: The Work Capacity Test

Day 7

Summary of Week 1 Exercises

Week 2 : The Big 6 Routine Step-By-Step

Day 8

The Big 6 Routine

Day 9

The Strength Ripple Effect

Day 10

Review & Integration

Day 11

Bust the Bulky Myth

Day 12

Review & Integration

Day 13

Rest Day + Should Women Train During their Period?

Day 14

Summary of Week 2 Exercises

Week 3 : The Concentrated Routine

Day 15

What Makes Muscles Grow

Day 16

Choose the Best Protein Sources

Day 17

Review & Integration

Day 18

Maximize Results of a Short Workout

Day 19

Review & Integration

Day 20

Review & Integration

Day 21

Summary of Week 3 Exercises

Week 4 : Master Progressive Overload

Day 22

Progressive Overload: Break Through Plateaus

Day 23

How Much Protein You Need Per Day

Day 24

Review & Integration

Day 25

Should Men and Women Train the Same?

Day 26

Review & Integration

Day 27

Review & Integration

Day 28

Summary of Week 4 Exercises

Week 5 : Specialised Isolation Routine Part 1

Day 29

Phase 2: Level Up your 10X Training

Day 30

The Right Foods to Fuel Your Goals

Day 31

Arms: Leg Curl, Bicep Curl, and Tricep Extension

Day 32

Tone Your Muscles the Right Way

Day 33

Review & Integration

Day 34

Choose the Right Weight for Isolation Exercises

Day 35

Summary of Week 5 Exercises

Week 6 : Specialised Isolation Routine Part 2

Day 36

Maximize Your Performance in the Gym

Day 37

Increase Your Nutrient Density

Day 38

Legs: Thrust, Leg Raise, and Leg Extension

Day 39

Use Your Mind to Reach Your Limits

Day 40

Review & Integration

Day 41

Make Tough Workouts Easier: The 3XB Isolation Routine

Day 42

Summary of Week 6 Exercises

Week 7 : Specialised Isolation Routine Part 3

Day 43

Today's Workout

Day 44

Optimize Nutrient Timing to Reshape Your Body

Day 45

The Back: Back Extension, Lateral Raise, and Calf Raise

Day 46

Train with Undivided Attention

Day 47

Review & Integration

Day 48

The 3XC Isolation Routine to Get Results

Day 49

Summary of Week 7 Exercises

Week 8 : Master Intensity Techniques To Break Plateaus

Day 50

Intensity Techniques to Break Plateaus Part 1: Eccentric Failure

Day 51

No BS Guide to Supplements

Day 52

Intensity Techniques to Break Plateaus Part 2: Drop Set

Day 53

Intensity Techniques to Break Plateaus Part 3: Rest Pause

Day 54

Review & Integration

Day 55

Intensity Techniques to Break Plateaus Part 4: Isometric Hold

Day 56

Summary of Week 8 Exercises

Week 9 : Deload 101

Day 57

Deload 101: Progress to the Next Level every 8 Weeks

Day 58

Sleep Priorities to Level Up Your Growth

Day 59

How to Not Lose Your Muscle Mass

Day 60

Guarantee Your Success During Deload

Day 61

Review & Integration

Day 62

Away From Failure: Train to 6 Repetition

Day 63

Summary of Week 9 Exercises

Week 10 : Customize Your Program For Your Unique Goals Going Forward

Day 64

Design Your Own 10X Journey

Day 65

4 Steps to Maximize Your Deep Sleep

Day 66

Track Progress for Isolation Routines

Day 67

Track Progress for Integrated Routines

Day 68

Review & Integration

Day 69

Test Your Own Workout

Day 70

Summary of Week 10 Exercises

Week 11 : Test Out Your Own Program Design

Day 71

The Muscle Confusion Myth

Day 72

Design Your Environment for Sleep Quality

Day 73

Isolation Day: Your Workout Progress

Day 74

Integration Day: Your Workout Progress

Day 75

Review & Integration

Day 76

Isolation Day: Your Workout Progress

Day 77

Summary of Week 11 Exercises

Week 12 : Final Assessments To Gather Results And Set Next Steps

Day 78

Re-Assess Your Strength With the AMRAP Test

Day 79

Review & Integration

Day 80

The One Check-In You Need Every 12 Weeks

Day 81

The Work Capacity Test: Measure Your Overall 10X Progress

Day 82

Review & Integration

Day 83

Going Further in Your 10X Journey

Day 84

Review & Integration

Lorenzo Delano & Ronan Oliveira

Lorenzo Delano (left) is the co-founder of the 10x Fitness Quest, and his journey into fitness and health started at age 16 when his older brother died of an illness that could have been prevented by a healthier lifestyle. He has since dedicated more than 10 years doing academic research in exercise, fitness and body science.

10x is the embodiment of Lorenzo’s best discoveries in optimal fitness - and is the latest in his list of transformational programs created with some of today’s best teachers, including Ben Greenfield, Ken Wilber, Steven Kotler, Neale Donald Walsch, and Mark Watts. He also frequently hosts 10x-based training sessions for students, team members, and teachers.

As Mindvalley’s Head of Health & Fitness, Ronan Oliveira (right) has facilitated over 300,000 body transformations through our bestselling programs in this field: including 10x, Holobody, Beyond Fasting, Advanced Home Workouts, and The Longevity Blueprint.

Through years of dedication and experimentation, Ronan not only transformed his body - but even started speaking on global stages and winning athletic competitions.

Learn more about Lorenzo Delano & Ronan Oliveira >>

Portrait of Lorenzo & Ronan

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Ronan Diego de Oliveira teaching at Mindvalley’s A-Fest, Bali 2018

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Lorenzo Delano sharing his wisdom at A-Fest

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Here’s what your personal growth path could look like...

After 10x, continue your journey with Mindvalley programs for other dimensions of your life:

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Transform your body & fitness with:

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Live longer, stronger, and better with:

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Rewire your mind for your peak performance and potential with:

10x Fitness with Ronan Oliveira

10x Fitness

Lorenzo Delano & Ronan Diego de Oliveira

Harness the latest science in muscle stimulation to transform your body faster than ever before. Instead of hours in the gym, you just need two 15-minute weekly workouts to achieve profound breakthroughs in strength, fitness, flexibility, longevity, and your overall health. No matter your age or fitness level, and even if you’ve always struggled to exercise consistently: 10x is your opportunity to gain the body you’ve always wanted.

Be Extraordinary with Vishen Lakhiani

The Longevity Blueprint

Ben Greenfield

Supercharge your lifespan and quality of life with Ben Greenfield’s optimized longevity protocol that combines cutting-edge body performance science with the time-tested traditions of the world’s longest living cultures. No matter your current age or health level, you’ll discover simple yet impactful ways to turn back the clock on premature aging, boost your energy levels, upgrade your strength and mobility, and perform at your peak for decades to come.

Uncompromised Life with Marisa Peer

Uncompromised Life

Marisa Peer

Ignite your peak performance and potential from the inside out, as you rise above all self-sabotage and limiting patterns. The Uncompromised Life program guides you through Marisa Peer’s signature Transformational Hypnotherapy process to rewire your mind with the beliefs, habits, and thought patterns of the world’s top achievers: so your mind starts working for you instead of against you in realizing your biggest goals and aspirations.

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You grow and thrive in every dimension of life that matters

How many people are rich and successful, but sick? Or fit and full of life, but broke? With Mindvalley, you don’t need to sacrifice one area of life for another. Because you get best-in-class tools and guidance to ignite your brilliance every dimension. So you can be a superhero at work. Look like one too. Be one to your kids, family, and even the world. And truly have it all.

You make impactful connections that elevate your life

You’ll join our global community of Changemakers: 95,000+ strong and growing every day. But these aren’t your average people: they’re high-impact entrepreneurs, brilliant artists, visionary thinkers, and deeply inspiring individuals committed to elevating themselves and the planet. And you’ll connect and grow with them every day through Membership-only events, face-to-face meetups, live workshops, and much more. In your city and around the world.

The transformation you will experience

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