Aim for: 8 hours Play, 8 hours Rest/Sleep, 8 hours Work: Every day
  • Commit to at least 10 minutes a day of exercise
  • Unroll your mat and keep it like that.
  • Even when you don't have time to exercise, at least get your heart pumping for a few minutes.
    Here is an easy way to do that:
    1. Jumping Jacks: 64
    2. Run in place (only move the lower portion of your leg and make sure heals kick your butt): 64
    3. Jog lifts (Thrust knees high as if you were trying to knee your chest): 64
    4. Jumping Jacks: 64
20 minute exercise routine
    This is a simple, yet effective, exercise routine that I developed over time. It's low impact, quiet, requires very little floor space, and won't shake your house up. Tone and strengthen your body, flatten your tummy, increase your energy, and get better sleep.

    Choose fitness level ---->> Lite LM Medium MH Heavy
    Exercise Time/Reps
    Forward Hang Relax and hang for 5-10 seconds
    Standing Thigh Stretch 10 second on each leg
    Lundge Calf Stretch 15 seconds each leg
    Heel Raise: feet parallel 15 reps
    Heel Raise: toes reaching towards each other, pigeon toed 15 reps
    Heel Raise: heels facing each other, penguin toed 15 reps
    Forward Hang Relax and hang for 5-10 seconds
    Squat and Squeeze 20 reps
    Squat Stretch Hold for 10 seconds
    Knee March 75+ reps
    Butt Kicker 75+ reps
    Forward Hang Relax and hang for 5-10 seconds
    Standing Thigh Stretch 10 seconds on each leg
    Floor work: Foot raises 15 reps
    Floor work: Cross-over foot raises 15 reps
    Floor work: Fire hydrant 15 reps
    Floor work: Leg extended, up and down 15 reps
    Butt Stretch / Bow Stretch Hold for 10-15 seconds
    Push-ups 10 regular
    5 modified
    Bench Dips 15+ reps
    Bow Pose and Roll back and forth smooth for 15 seconds
    Cat and Dog 5 times each, 5 second hold each time
    Arm Stretches: shoulder stretch 10 seconds each arm
    Arm Stretches: tricep stretch 10 seconds each arm
    Bicycle Crunches 60 each leg
    Back Bend Hold for 10-15 seconds
    Crunches 20 reps
    Back Bend Hold for 10-15 seconds
    Spinal Rock Rock forward and back about 10 times
    Spinal Stretch Hold for 10-15 seconds
    Head Stand Hold for 10-15 seconds:
    Butt Stretch / Bow Stretch Hold for 10-15 seconds
    Slowly Roll up
    Meditation (link to meditation section) 30 minutes
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