Basic slow non intrusive workout

The exercises on this page correspond to the exercises listed in the core Blood Pressure Solution book .
 (Chapter 4 page 43)   Get the book for full details!

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Day One:

This is a non-workout day

Day Two:

1. Warm Up: March In Place (4 minutes)
2. Three Rounds of:
   • 3 Get Ups: Get Ups! are simply laying down on the ground and then getting up into a standing position again.
   •  Simple yet effective!
     [Watch a demonstration]
   • 10 Air Punches: Air Punches is simply standing with one foot in front of the other and then punching the air in front of you as if you were a boxer punching a bag. 
   • Alternate right and left arms.
     [Watch a demonstration]

Day Three:

This is a non-workout day, but I want you to take a 10-minute walk to keep your muscles moving. This is a slow, leisurely walk.

Day Four:

1. Warm Up: March In Place (4 minutes)
2. Three Rounds of:
   • 10 Wall Pushes: A Wall Push is simply walking up to a wall, keeping your feet about 2? away from the wall, then leaning into the wall with your outstretched hands. Then you will do a the same motion as if you were doing a push up, but in this case you are pushing against the wall.
     [Watch a demonstration]
   • 10 Air Squat: An Air Squat mimics the movement you would do if you sat in a chair, but in this case there is no chair. You simply squat down as you would to sit in a chair, and then stand back up. Keep your feet pointing forward, and your back straight.
     [Watch a demonstration]

Day Five:

This is a non-workout day, but I want you to take a 10-minute walk to keep your muscles moving. This is a slow, leisurely walk.

Day Six:

1. Warm Up: March In Place (4 minutes)
2. As many rounds as possible in 8 minutes:
   • 10 Wall Pushes
     [Watch a demonstration]
   • 10 Air Squats
     [Watch a demonstration]
   • 10 Air Punches
     [Watch a demonstration]

Day Seven:

This is a non-workout day, but I want you to take a 10-minute walk to keep your muscles moving. This is a slow, leisurely walk.