We're trying something new here at the blog, because a lot of people have been asking for workouts to do when they can't meet me in person or want to try mixing it up after doing the routines in my books, dvds, and courses. So for you guys who like variety in your mind-body health and fitness routines, I'll be posting a short workout plan once a month based on the exercises I have posted on the blog.
Feel free to choose the workout that's perfect for you, and stick to it, or switch routines every month to keep your mind and body sharp.
This first routine is for the weekend warriors and athletes who want that extra edge in their field. It builds muscle and increases strength, all with the goal of honing your speed and reflexes. Do this routine four days a week, and make sure you get a good amount of sleep. If you want, you can augment this routine with a meditation exercise and some jogging on the off days to help you recuperate and build cardiovascular endurance.
Mind-Body Workout #1: Explosive Speed
Four days a week, do each of these five exercises:
Squats: 2 sets
First set: 30 reps with legs a little wider than shoulder width apart.
Second set: 30 reps with legs together (feet touching or less than 6in apart).
Weighted Forearm Rolls: 3 sets at a fast pace
First set: 3 rolls (up and down).
Second set: 5 rolls (up and down).
Third set: 3 rolls (up and down).
Reaction Training with a Partner: 2 sets each, building speed gradually as you practice.
First and Third sets: Your partner tries to touch you.
Second and Fourth sets: You try to touch your partner.
Squeeze the Orange: 4 sets of 10 reps
First set: arms in neutral position.
Second set: arms straight out to the sides.
Third set: arms held in front.
Fourth set: arms straight up.
Pick up the Coins: 5 sets with 10 coins, alternate hands (as fast as possible!)
Finally, on every other off day, go for a jog for 20 minutes, and then do 3 minutes of Buddhist Breath, followed by 3 minutes of Taoist breath to build abdominal control and lung capacity.