Tony Robbins’ Remarkable Cold Plunge Routine To Unlock Limitless Energy
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Tony Robbins’ Cold Plunge Routine Breakdown:

Wake-up, Breathing Exercises

• Flexible wake-up time. Robbins has no strict wake-up time. But he does have a strict morning routine that starts the second he naturally wakes up.
• Immediately into breath work. When Tony wakes up he sits on the side of his bed and does breathing exercises to increase oxygen flow and spark his brain and muscles awake. This takes 5 minutes or less.
• Meditation. After the breath-work he moves onto the floor and meditates for 5 – 10 minutes each morning.

Workout

• High intensity training. Tony focuses on 1 x 15 minute intense workout each morning. He uses an OsteoStrong machine for 5 minutes. The ROM Quick Gym for 4 minutes. And some bodyweight explosive movements for the remaining 6 minutes.
• OsteoStrong machines. The OsteoStrong machines are specifically designed to trigger bone density growth. It enables Tony to load his body (in a safe way) with more weight than he could with regular weight training. Given his age—increasing bone density is a big focus for his workouts. The machines themselves look like normal gym machines you can do chest press or leg press on. The difference is it has an iPad type screen to smartly keep the load high as you move through the movement at speed. Robbins became an an investor in this company after being introduced to it by his longtime trainer.
• ROM Quick Gym. This machine is a smarter rowing machine. As you go through the rowing machine the machine adjusts the resistance so you have to work hard the entire time. 4 minutes per day is the recommended usage.

Sauna

• 5 minutes. Tony practices contrast therapy—going from hot sauna to cold plunge. His home sauna is set to 212°F/100°C and he sits inside for 5 minutes each morning. He always completes his high intensity workout and then goes straight into the hot sauna.

• Sauna benefits. The main benefit of contrast therapy is improved cardiovascular function. The sauna is a newer addition to Tony’s cold plunge routine. It was recommended to him by his longtime trainer Billy Beck III to help speed up recovery and enhance circulation.

Cold Plunge

• 60 seconds per day. Tony’s Robbins’ cold plunge routine is both shorter and higher temperature than most recommendations—but it has worked perfect for over a decade—and that’s what matters. Tony keeps his cold plunge at 56°F/13.3°C and he is only in the water for 60 seconds each day. Andrew Huberman (Neuroscience PhD) believes 11 minutes per week is ideal—and the colder the better. Despite the recommendation Robbins sticks with his cold plunge routine and swears by it.

Priming Exercise

• 10 minutes. At this stage, after Tony Robbins has done his HIIT workout, his sauna, his cold plunge—it is now time for priming exercises. This is a combination of breathing techniques, gratitude practice and success visualization.

Back Inversion

• Stretch spine. Robbins uses a back inversion machine to stretch out his spine. A back inversion machine is a table he lays on that can be rotated so his feet are in the air towards the sky and his head is down near the ground. Gravity pulls and decompresses his spine. It also acts to lower heart rate.

Back Inversion Table →

Breakfast

• Eggs or shake. Tony’s morning and cold plunge routine is nearly complete. A nutritious breakfast of several eggs with coconut bread and/or a green shake with berries and AG1 is what does the trick. Tony is now ready to tackle anything for the day.

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