| INTRODUCTION TO THE WORKOUT This workout will exercise virtually every muscle, joint, ligament, tendon, and cartilaginous joint tissue in your body. It will greatly increase the blood flow to all those tissues, bringing them nourishment, and much greater health and strength. It will condition your heart, lungs, and vascular system, and increase your internal strength. It will strengthen your immune system. It will reduce your chances of back problems in the future, or problems with your hip, knee, elbow, and shoulder joints - and virtually all the joints of your body. This is even more so, if you will eat right, go to bed early, and get up early, getting adequate, good sleep. When you start the workout I, recommend that you only exert yourself at about a 10 - 20% level, and gradually work your way up to maximum exertion by the end of the first month. It is easy to overdo this workout at first, and if you do, it can make you extremely stiff and sore. If you stick with the program for 2-3 months, you will be so much stronger and healthier, and you will feel so much better, that you will probably want to keep doing the workout till the day you die. I definitely plan to. Most of the exercises work on the principle of dynamic tension - which means that you are vigorously tensing muscles while going through a range of motion. Often, muscles that do the opposite action are exerted to counteract the motion of the muscles you are exerting. Where possible, you should tense the involved muscles throughout both directions of the movements, working them both ways. There are a few exercises where that is not possible, and they will be self-evident. A few of the exercises use gravity for resistance of motion, and a few are exertions of the muscles without any motion. The workout only takes 40 minutes, 4 times per week. It takes a small amount of space, and requires no equipment. It also saves a lot of time not having to go to a gym. Day One really works the chest, shoulder, upper back and triceps. Day Two is a really good leg, buttock, abdomen, lower back, and biceps workout. Both Days end with the same stretching exercises, which stretch the back and leg muscles - and other structures. Your quadriceps, hamstrings, and hip flexor muscles attach to points on your pelvis and low back. When allowed to get too tight, they apply torque on the pelvis and adjacent areas, and put undue stress on the low back. Alternate the workouts, doing each 2 times per week. Don’t be afraid to drink lots of water during the workout. Especially, if the water is room temperature, a lot can be drank, and fairly rapidly, with no ill effects - and it is very good for you. I go through 3 large 12-ounce glasses - a total of 36 ounces during my workout. I leave a big pitcher of water out of the fridge, overnight. If I forget to leave water out, I warm the water to room temperature in the microwave. It’s best to get up early and do the workout while you’re fresh. DAY ONE (40 Minutes, 2X per Week) 1. Dips - 2 chairs approximately 18 inches apart - do pushups, keeping body and legs straight, going down deep in-between the chairs - breathe in on way down, exhale on way up - rest just long enough to barely be able to do the next set - when counting, count 1 and 2 and 3 until getting to double syllable numbers, then count 11, 12, 13 etc. (If these are way too difficult for you, you can start out by doing the pushups from your knees. As you become stronger, you can work your way up to being able to doing a few the more difficult way – and gradually increase from there.) 25 repetitions - count to 30. 15 repetitions - count to 20. 12 repetitions - count to 10. 8 repetitions. Take a big drink of water (room temperature best) then go right into the next exercise. 2. Bring arms upwards and outwards (from your sides, both arms and your body on the same plane) towards corners of ceiling (vigorously stretching towards corners of ceiling, fingers extended), then back down & across, making fists and crossing wrists below waist level - alternate which wrist is in front, with each repetition. Vigorously tense chest and arm muscles throughout all movement, both up and down. Breathe in on up move, exhale on down move. 4 sets of 8 repetitions - count to 10 between each set (1 and 2 and 3…). Take a big drink of water (room temperature best) then go right into the next exercise. 3. Imaginary rope - reach up as high as you can, grabbing onto an imaginary rope and pull it down close in front of your face and all the way down, as far as your arms will go. Alternate which hand is above the other with each repetition. Vigorously tense chest and arm muscles on the downward movement. Breathe in on up move, exhale on down move. 4 sets of 8 repetitions - count to 10 between each set (1 and 2 and 3…). Take a big drink of water (room temperature best) then go right into the next exercise. 4. Interlock first two fingers of both hands in firm clasp, in front of pelvis, pulling horizontally in opposite directions, while moving hands vertically up, as far as you can reach, and then down as far as you can reach - all the while, vigorously pulling outward, as if to pull interlocked hands apart. Alternate which interlocked fingers are facing up, with each set (e.g. right two fingers facing up, first set; left two fingers facing up, second set, etc.). Breathe in on way up, exhale on way down. 4 sets of 8 repetitions - count to 10 between each set (1and 2 and 3…). Take a big drink of water (room temperature best) then go right into the next exercise. 5. Palm of left hand cupped just in front of corner of left hip, right fist in left palm, pushing vigorously with right arm, vigorously resisting with the left (tensing arm, shoulder and chest muscles). Apply continuous maximum pressure for entire set. One set consists of sustained pressure while deeply breathing 8 times (each breath constitutes a repetition, since this is sustained exertion in one position). There is no resting between sets. Go immediately into a set on the other side (left fist in right palm in front of right hip). 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 6. Arms at sides - vigorously bear down with shoulders, tensing arms and chest muscles. Apply continuous maximum pressure for entire set. One set consists of sustained pressure while deeply breathing 8 times (each breath constitutes a repetition, since this is sustained exertion in one position). 4 sets of 8 repetitions - count to 10 between each set (1and 2 and 3…). Take a big drink of water (room temperature best) then go right into the next exercise. 7. Triceps extensions - right arm hanging at side, palm facing backwards, make fist, knuckles facing forward, bring left hand around and grab right fist so as to be able to resist movement of right arm (web of thumb and thumb of left hand on back side of right fist, and fingers of left hand wrapped around fingers of palm side of fist). Bring right fist up and back beside right ear (elbow pointed directly forward), and then back down to full extension again, vigorously resisting both ways with opposite arm and hand. When right fist is back beside right ear, and right elbow is pointed forward, the crook of your left elbow will be curved across your forehead with left hand clasped around right fist. Don’t bend wrist of fisted hand. Breathe in on way up, exhale on way down. 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 8. Right fist behind back on right buttock, palm of fist facing backwards. Clasp right fist from underneath with left hand. Vigorously tense right triceps and chest muscles, applying pressure down, and obliquely back and to the side, with right fist into left hand. Apply continuous maximum pressure for entire set. One set consists of sustained pressure while deeply breathing 8 times (each breath constitutes a repetition, since this is sustained exertion in one position). 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 9. Stretches - sit on floor, legs at 90 degrees, forming an L shape, one leg bent at knee, folded under and back - forehead as far as possible towards straight leg knee - now lie on back, allowing folded leg to pop up if necessary - as you get more flexible keep folded leg as close to floor as possible. Alternate sides. Sit on floor, both legs straight and apart - forehead as far as possible towards one knee, then the other knee - now bend straight forward, attempting to touch elbows to floor in between separated legs. Still sitting on floor, legs straight and together now - forehead as far as possible towards straight knees - Now while sitting in that position, reach around with your arms and torso. Stretch around and to the back, behind you, reaching as far as you can and touching the floor with your hands - now the other side. Now get into the “sprinter’s stance” - hands on floor, one leg stretched straight back, other foot far forward with bent knee. You should feel a good stretch of the groin area, especially on the straight-and-to-the-back-legged side. Alternate sides. Lastly, place both hands on the floor, and both legs straight and to the back, at about a 45-degree angle. Stretch out calf muscles by moving heels towards the floor. Spend only about 2-3 minutes total, on all of these - stretching for a few moments in each position. DAY TWO (40 Minutes, 2X per Week) 1. Squats - 2 chairs approximately 24 inches apart, for balance and spotting - place chairs so that you can touch the top of the backs of the chairs when standing upright, and touch the seat of the chairs when squatting. Assist your legs at the bottom, if necessary, by pushing yourself up a little with your hands on the seat of the chairs. This will become less and less necessary, as you become stronger. Breathe in on way down, exhale on way up. When counting, count 1 and 2 and 3 until getting to double syllable numbers, then count 11, 12, 13 etc. Warm-up - 40 regular full squats (all the way down) - count to 10, then go right into one-legged squats. One-legged full squats - 4 sets of 8 repetitions - alternating sides - no resting between sets. (If these are way too hard, just do two-legged squats – and maybe work your way up to one-legged squats if possible.) Take a big drink of water (room temperature best) then go right into the next exercise. 2. Quadriceps extensions - lie on back (with this and other floor exercises, lie on towel to avoid sweating into carpet) - curl up, bending knees and flexing hips all the way, heels towards buttocks, and thighs to chest. This is the starting position. From curl position, extend legs straight at approximately a 45-degree angle from the floor, vigorously tensing leg and abdominal muscles throughout all movement, but especially on extension. Breath in on curl, exhale on extension. 4 sets of 8 repetitions - count to 10 between each set (1and 2 and 3…). Take a big drink of water (room temperature best) then go right into the next exercise. 3. Interlock all four fingers of both hands together, while lying on back. Bend right knee, and bring up so that your interlocked fingers are around your right shin, as far away from you as your arms will reach. Vigorously pull your shin towards you, all the way, until your thigh is against your chest, while vigorously opposing the movement with your leg and hip extensor muscles. Now vigorously move your shin back away from you, to full extension of your arms, while vigorously opposing that movement with your interlocked hands and arms. Breathe in as you pull leg towards chest, exhale as you move leg away from chest. 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 4. Hamstring flexions - lie on stomach - bring heels towards buttocks, and then back down to the floor again. Vigorously tense leg and buttock muscles throughout all movement. Breathe in on way down, exhale on way up. 4 sets of 8 repetitions - count to 10 between each set (1and 2 and 3…). Don’t drink or rest after the last set - go immediately into next exercise from this position. The next 3 exercises are not that vigorous; so do not take a drink or a rest after the last set of exercise #4, nor after #5 or #6. 5. Walrus exercise (back extensions) - immediately after last set of exercise #4, without drinking or resting, go right into this exercise. While lying flat on stomach, chin on floor, place hands flat on floor on either side of your head. Without using your hands to help, but solely using your back muscles, raise your back, shoulders and head as far up and back as you can (stretch head and neck backwards as far as you can at end of movement). When you’ve gone as far as you can without assistance from your hands and arms on floor, use your hands and arms to assist your back at the end of the move, to get a little more range of motion and a good stretch. Breathe in on way up, exhale on way down. 1 set of 30 repetitions. Don’t drink or rest after this exercise - go immediately into next exercise. 6. Tailbone flexions/extensions - immediately after exercise #5, without drinking or resting, go right into this exercise. Roll over onto your back with feet flat on floor (knees bent and pointing up). Make the curve in your low back as big and high off the floor as you can, while arching your stomach towards the ceiling. Now flatten the curve of your low back down against the floor, while vigorously tensing your abdominal muscles and tipping your tailbone and pelvis as far as you can towards the ceiling. Breathe in while arching your low back away from the floor; exhale while tensing abdominals and flattening curve of low back down against the floor. 1 set of 30 repetitions. Don’t drink or rest after this exercise - go immediately into next exercise. 7. Cat stretch - immediately after exercise #6, without drinking or resting, go right into this exercise. Get on hands and knees - up on fingertips, not palms. Bend arms slightly, tip head and neck as far back as you can, while arching your stomach towards the floor, accentuating the curve in your back as much as possible. From this position, arch your back up towards the ceiling as far as you can, while tipping your head and neck as far forward as you can, and straightening your arms. Vigorously stretch out your back, shoulders, and neck as far as you can. Breathe in on way down, exhale on way up. 1 set of 30 repetitions. Take a big drink of water (room temperature best) then go right into the next exercise. 8. Bicep curls - stand with right arm hanging down, palm facing forward. Bring left fist around and into right palm. As if using a dumbbell, vigorously flex right arm all the way to right shoulder, while vigorously opposing the motion with your left fist. Now push your right hand back down to full extension with your left fist while vigorously resisting that movement with your right arm. Manipulate the position of your shoulders to give yourself a full range of motion. Breathe in on down move, exhale on up move. 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 9. Right arm behind back - make a fist, palm side facing up - reach behind with left hand and grasp right wrist. Slide right wrist as far up the left side of your back, as you can, bending right elbow. Now push right wrist all the way down with left hand, straightening right arm. Vigorously tense chest muscles and vigorously oppose downward movement of left hand and arm, with right bicep. Breathe in on way up, exhale on way down. 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 10. Make a muscle - while standing, use the classic “make a muscle stance” (upper arm out to side from shoulder, parallel to floor, fist cocked and forearm flexed at elbow at about a 70 degree angle). Tense your bicep and forearm muscles as vigorously as you can. Apply continuous maximum pressure for entire set. One set consists of sustained pressure while deeply breathing 8 times (each breath constitutes a repetition, since this is sustained exertion in one position). 4 sets of 8 repetitions - alternating sides - no resting between sets. Take a big drink of water (room temperature best) then go right into the next exercise. 11. Stretches (same as day one) - sit on floor, legs at 90 degrees, forming an L shape, one leg bent at knee, folded under and back - forehead as far as possible towards straight leg knee - now lie on back, allowing folded leg to pop up if necessary - as you get more flexible keep folded leg as close to floor as possible. Alternate sides. Sit on floor, both legs straight and apart - forehead as far as possible towards one knee, then the other knee - now bend straight forward, attempting to touch elbows to floor in between separated legs. Still sitting on floor, legs straight and together now - forehead as far as possible towards straight knees - Now while sitting in that position, reach around with your arms and torso. Stretch around and to the back, behind you, reaching as far as you can and touching the floor with your hands - now the other side. Now get into the “sprinter’s stance” - hands on floor, one leg stretched straight back, other foot far forward with bent knee. You should feel a good stretch of the groin area, especially on the straight-and-to-the-back-legged side. Alternate sides. Lastly, place both hands on the floor, and both legs straight and to the back, at about a 45-degree angle. Stretch out calf muscles by moving heels towards the floor. Spend only about 2-3 minutes total, on all of these - stretching for a few moments in each position. (DavidsWorkout.doc - original in MSWord)
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