4 Minute Mornings

video/Week#3-DAY 7

Here is Week #3 – DAY 7

My nephew Peter is demonstrating.

I have been doing this progression for the last five months.  I haven’t missed a day yet!

It takes me approximately four minutes.  Some days I start out slower than other days but usually by the third round I feel really awake and before I know it my fourth round is done.  I walk around and make the bed while my heart rate comes back to normal then Mom’s back on duty…

Because this last progression gets your heart rate pumping more, creating more blood volume within the body, it is really important to keep moving around until your heart rate comes back to normal.  Why shouldn’t you just sit down and let your heart rate come back down?  Because gravity will draw the extra blood coursing through your body down to the veins in your legs.  This is called blood pooling.

Here is a link to read more about Blood Pressure Recovery After Exercise:

http://www.livestrong.com/article/328599-blood-pressure-recovery-after-exercise/

Day 7 (week #3)

1.  50 High Knees with arms bent at 90-degrees as in Day 1.                                            Same as Day 1 Marching on the spot where you bring your knees up to meet your hands, however, with High Knees one foot is only on the floor at a time. You hop to switch legs.

2.  20 Bend Down & Reach Up with Toe Raise
3.  Repeat circuit 4 times to equal 4 Rounds.

For comfort, ladies may want to wear a sports bra for the hopping exercises.  Alternately, just hold on to your chest and get it done!

Check back for the next series of progressions.
Leave me a comment on how you’re doing and what your 4 Minute Morning variation looks like.

video/Week#3-DAYS 3 & 6

Here is the video for Week #3 – DAYS 3 & 6.

My nephew Peter is demonstrating.

Introducing slightly bigger hops.  Similar to Day 2, only this time the toe will no longer make contact with the floor.  Make your toe come 1 to 6 inches from the floor.  Even if your toe still touches the floor, at least make it a light touch.  If this is too difficult, then stick with the Ground Toe Taps from Day 2.

Days 3 & 6 (week #3)

1.  50 Step Height Toe Taps/ or half-way up High Knees

2.   20 Bend Down & Reach Ups with Toe Raise

3.   Repeat circuit 4 times to equal 4 rounds total.

Note: If you’re not ready to do 4 rounds of this, then do what feels right.  Make your own modifications.  For example you might try to do the first round as Peter does it, then for the second round you might do the Ground Toe Taps from Day 2 (week#3).  For round 3 you might go back to Marching on the Spot from Day 1 (week#3) and finally for round 4 you might try to do the Step Height Toe Taps from the first round.
For comfort, ladies may want to wear a sports bra for the hopping exercises.
Alternately, just hold on to Thelma and Louise and get it done!
Let me know what your 4 Minute Morning variation looks like.
See  you tomorrow for the last progression, DAY 7: High Knees.


video/Week#3-DAYS 2 & 5

Here is Week #3 – DAYS 2 & 5

My nephew Peter is demonstrating.

Today is the first day of gentle bouncing from one foot to the other.  Already, I can hear some of you saying, “nope – this isn’t for me”.  Which is completely fine; stick with Marching On The Spot until you are ready to give it a try.  For the others, resist the urge to skip ahead.  I know some of you want to get to the tougher exercises, but believe me your body will thank you if you take it one day at a time.  This is an exercise in patience for the Ego too.  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 2 & 5 (week #3)

  1.   50 Ground Toe Taps

Introducing some small hops.  Alternating hops. Put all your weight onto your left foot.  Right leg bends slightly at the knee, which lifts the right heel off the floor, leaving the right toe lightly touching the floor.  Now hop and switch sides so that all your weight is now on the right leg.  Your left leg should naturally bend slightly causing the left heel to come off the floor, leaving the left toe lightly touching the floor.  Repeat 50 times.

  1.   20 Bend Down & Reach Ups with Toe Raise
  2.   Repeat circuit 4 times to equal 4 rounds total.

NOTE: If doing one round feels challenging enough then stick with one round until you feel comfortable adding the second round and so on.  An example modification would be to do the first round of Ground Toe Taps; the second round Marching on the Spot; third round Ground Toe Taps; fourth round Marching on the Spot.  You decide.  Play around with some variations and see what works best.  Listen to your body.

For comfort, ladies may want to wear a sports bra for the hopping exercises.  Alternately, just hold on to Thelma and Louise and get it done!

Let me know what your 4 Minute Morning variation looks like.
See  you tomorrow for the next progression.

video/Week#3-DAYS 1 & 4

Here is week #3 – DAYS 1 & 4

My nephew Peter is demonstrating.

Week #3

Carry on repeating Weeks #1 or #2 if you do not feel ready to move on to Week #3.

Week #3 is for those who have done last weeks’ prep exercises.

By now you should feel quite familiar with Marching On The Spot and getting your knees up high.

This week we will be progressing to High Knees.

To begin this progression you need to start with gentle bouncing from one foot to the other.  Already, I can hear some of you saying, “nope – this isn’t for me”.  Which is completely fine; stick with Marching On The Spot until you are ready to give it a try.  For the others, resist the urge to skip ahead.  I know some of you want to get to the tougher exercises, but believe me your body will thank you if you take it one day at a time.  This is an exercise in patience for the Ego too.  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.

Reminder:  Be mindful of your feet and arches.  The following exercises will be more taxing and it is easy to lose focus and just want to get to the end.  Try to be present and mindful of each repetition.

NOTE: If doing one round feels challenging enough then stick with one round until you feel comfortable adding the second round and so on.  Listen to your body. 

Days 1 & 4 (week #3)

  1.  50 Marching On The Spot.                                                                                           Place your arms tight by your sides.  Now bend at the elbow creating a 90-degree angle. (Arms point forward). Your forearms are now parallel to the ground.  Keep your forearms still with palms downward).  Each time you March a knee up, make your knee touch your hand.  Do NOT lower your hand to contact your knee.  Bring your knee UP to touch the hand.
  2.   20 Bend Down & Reach Ups with Toe Raise
  3.   Repeat circuit 4 times to equal 4 rounds total.
Note: The effect of keeping the forearms still as opposed to pumping the arms makes the exercise slightly more challenging.  The pumping action of the arms actually helps to move the legs.  Notice if you can feel the difference.  Also, each time you lift your knee up you are strengthening your abdominals.

video/Week#2- DAYS 4-7

 

My nephew Peter is demonstrating.

This video is for DAYS 4-7 and is the same from DAYS 1, 2 & 3.  The only difference is that you will be adding 2-3 repetitions each day for the Bend Down & Reach Ups with Toe Raise until you get to 2o repetitions by Day 7.

Alternately, you can continue with Days 1, 2 & 3, which is as follows:

  1. 50 Marching On the Spot (knees up high).
  2. 10 Bend Down & Reach Ups
  3. Repeat circuit four times, to equal 4 rounds.
If you choose to add 2-3 repetitions of Bend Down & Reach Ups with Toe Raise each day then that progression looks like this:

Day 4
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 12 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Day 5
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 15 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Day 6
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 18 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

Day 7
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 20 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.

For whatever reason, if you’re not ready to add on then stay with what is working or go back to the beginning.  Listen to your body.

Check back for Week #3.

video/Week #2-DAYS 1, 2 & 3

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!

http://www.myyogaonline.com/search?q=jessie+enright

Click the video for: Smart Yoga For The Foot.


video/ Week #1 – DAYS 5, 6 & 7

Here is week #1 – DAYS 5, 6 & 7

My nephew Peter is demonstrating.

Days 5, 6 & 7 (~4 Minutes each)

  1. 50 Marching On the Spot (knees up high).
  2. 10 Bend Down & Reach Ups
  3. Repeat circuit four times, to equal 4 rounds.

Depending on your speed/pace, this circuit (repeated 4 times) should take about 4 minutes.

Note: If you’re not ready to move on to four rounds then repeat Day 4 and add on when you are ready.  

video/ Week #1 – DAYS 3 & 4

Here is week #1 – DAY 3

My nephew Peter is demonstrating.

Day 3 (~1 Minute)

  1. 50 Marching On the Spot (knees up high).
  2. 10 Bend Down & Reach Ups

BEND DOWN & REACH UPS: Begin standing with legs and feet together. Bend down at the knees and hips (feet stay flat on the ground –like squatting on a very low stool, chest lifted.  Touch the ground with your fingertips (or just as close to the floor as possible), then straighten up to standing.  Reach arms up to ceiling.  Repeat.

Day 4 (~2 Minutes)

  1. 50 Marching On the Spot (knees up high).
  2. 10 Bend Down & Reach Ups
  3. Repeat circuit twice, to equal two rounds.
Note: If you’re not ready to move on to two rounds then repeat Day 3 and add on when you are ready.  


video/ Week #1 – DAY 2
Here is Week #1 – DAY 2
My nephew Peter is demonstrating.
Still getting the hang of filming.  The dog was a bit distracting so I lost count a few times.

Day 2 (approx. 2 Minutes)

  1. 50 Marching On the Spot (knees up high).
  2. Rest 10 seconds

       Note: 50 Marching on the Spot + 10 second Rest = one circuit.

3.  Repeat this Circuit 4 times, to equal 4 rounds.

Note: you should be able to do 50 Marches in approximately 20 seconds.  If it takes you longer than 20 seconds that’s fine.  You don’t have to do all four circuits if you’re not ready.  Build up to it at your own pace.  Keep a log of what you do so you can monitor your progress.  Each knee up counts as one repetition.

Video Week #1 – DAY 1
Finally, here is Week #1 – DAY 1
My nephew Peter is demonstrating.
I forgot the sound on this video…that’s why Peter is just standing still for about 10 seconds at the beginning.
Day 1 (approx. 1 Minute)
  1. 50 Marching On the Spot (knees up high).
  2. Rest 10 seconds
  3. 50 Marching On the Spot (knees up high).
  4. Rest 10 seconds

Note: you should be able to do 50 Marches in approximately 20 seconds.  If it takes you longer than 20 seconds that’s fine.  Keep a log of what you do so you can monitor your progress.  Each knee up counts as one repetition.