My nephew Peter is demonstrating.
By the way, it’s ok to repeat Week #1 as often as you like. Our main focus is to develop the self-discipline to be consistent. So often people tell me that they are so caught up in their lives that they just can’t fit in their usual one or two hour workout. And so they end up going without any exercise until their schedule clears up.
As the Dude would say: “This will not stand”.
Days 1-2 & 3 (of week #2) are the same as Day 7 (from week #1). The only difference is that you will do a toe raise when you reach up to the ceiling. We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.
Days 1 – 2 & 3 (week #2)
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 10 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.
The effect of the toe raise, is to gradually strengthen the arches of the feet and develop balance. Notice what happens when you rise up onto your toes. What happens to your arches? What happens to your balance? Do you lean more onto one side than the other? What do you have to do to remain centred? Do your ankles roll out?
So often the feet are forgotten when we exercise the body. The foot, being the foundation of our body, directly impacts the rest of our body’s alignment.
Whether you are just beginning to contemplate my 4 Minute Mornings or are a seasoned athlete, stand in front of the mirror and take a look at your feet and arches.
While exercising or just walking around, I would like you to bring some awareness to your feet. Better yet, have someone video your feet as you rise up onto your toes and lower back down. Watch the mechanics of your feet.
The link below is a two-minute video clip featuring Jesse Enright, from Smart Yoga, describing the three arches of the foot. Yes, there are three arches!
Click the video for: Smart Yoga For The Foot.