# Exercise Snacks Protocol - Marius

**Start:** 2026-02-11
**Scop:** Minim eficient 80/20 pentru birou (9 min/zi, 45 min/săpt)

## Protocol Zilnic

### 09:30 - Snack 1 (3 min)
- 10 squats
- 5 push-ups (pe genunchi OK)
- 30 sec plank

### 13:30 - Snack 2 (3 min)
- 20 step-ups pe scaun
- 20 high knees

### 17:30 - Snack 3 (3 min)
- 15 squats
- 10 lunges (5 per picior)
- Marș pe loc 1 min

## Tracking

Format: ✅ = done | ⏭️ = skip | ➖ = not yet

### Săptămâna 1 (Feb 11-17)

| Zi | 09:30 | 13:30 | 17:30 | Note |
|----|-------|-------|-------|------|
| Mar 11 |  |  |  |  |
| Mie 12 |  |  |  |  |
| Joi 13 |  |  |  |  |
| Vin 14 |  |  |  |  |
| Sâm 15 |  |  |  |  |
| Dum 16 |  |  |  |  |
| Lun 17 |  |  |  |  |

## Beneficii (studii)

- **-20% mortalitate** (studiu 661k oameni, 14 ani)
- **Cardio health** (3x/zi × 7 zile = WHO minimum)
- **87% compliance** în studii

## Surse

- <https://pmc.ncbi.nlm.nih.gov/articles/PMC4902280/>
- <https://pmc.ncbi.nlm.nih.gov/articles/PMC11127831/>
- <https://health.clevelandclinic.org/exercise-snacks>
