Transformational Workout -
1/2 Hour Workout

The Beginning of a New Way of Interfacing with the Universe


Mouth, nose, nose breathing: Done whenever standing or kneeling – Inhale through mouth and exhale through mouth, inhale through nose and exhale through mouth, inhale through the nose and exhale through nose. Start each breath with palms together at heart level. Breathe in as you raise arms high over your head and exhale as you arc arms down to your side and back to palms together at heart level.

Side Bends - 15 – 30X each side: Standing with legs slightly more than shoulder width apart, arms fully extended over head with hands clasped together. Emphasis is on stretching out as far as possible. Slowly and smoothly bend as far to the right as possible, always focusing on stretching outwards. Then back through start point and bend as far to the left as possible, again always focusing on stretching outwards as far as possible. The focus is on smooth, controlled movement – form is more important than repetitions.

Mouth, nose, nose.

Trunk Rotations - 15 – 30X each side: Standing with feet slightly more than shoulder width apart. Arms held L-shape out to the side at shoulder level with clenched fists upwards. Rotate trunk with control as far as possible to the right and then snap back to center start point and come to a dead stop. Then repeat to left.

Mouth, nose, nose.

Push-ups -15+X: Face down on floor, balanced on toes with hands slightly more than shoulder width apart at approximately shoulder level and arms fully extended. Slowly and smoothly lower your body as a unit by bending your arms until nose, chest and legs, your entire body, touches the floor. Then raise body as a unit by fully extending your arms. Be careful to fully lower body to floor and raise the body to full arm extension. If this position proves too difficult for your fitness level, try doing the push-ups in a kneeling position. The focus is on smooth, controlled movement – form is more important than repetitions.

Pectoral stretch breathing - 4X: Arms L-shape at shoulder level, fists facing forward. Swing arms across chest and then swing elbows as far back as possible to stretch the pectoral muscles - repeat 4X alternating which arm is on top, breathing in and out through the mouth. Then put palms together at heart level and breathe in deeply through the mouth as you raise your hands high over head and breathe out fully as you arc arms down to the sides and back to palms together at heart level.

Push-up kneeling breathing – 6X: Arms held at your side with palms facing forward – 6X deep breaths in through nose and out mouth.

Push-ups (2nd set) – 15+X: Body position same as in first set with hands placed further apart – vary hand position width and height daily to exercise pectoral muscles from different angles.

Pectoral stretch breathing - 4X: Arms L-shape at shoulder level, fists facing forward. Swing arms across chest and then swing elbows as far back as possible to stretch the pectoral muscles - repeat 4X alternating which arm is on top, breathing in and out through the mouth. Then put palms together at heart level and breathe in deeply through the mouth as you raise your hands high over head and breathe out fully as you arc arms down to the sides and back to palms together at heart level.

Mouth, nose, nose.

Inter-exercise breathing: lying on back. Arms stretched out at 9-3 position. 3X deep breaths in through nose, out through mouth. Repeat at 10-2; 11-1; and high noon – during the 3rd out-breath at high noon, join palms and bring hands down the center midline to heart position in the middle of the chest.

Reverse push-ups - 15-30X: Lying on back, arms L-shape with elbows on floor and clenched fist upwards. 4 arm positions – 1: elbows at side. 2: elbows out from side at 30 degrees. 3: elbows out from side at 45 degrees. 4: elbows out from side at 90 degrees. Raise your trunk off the floor by contracting the rhomboid muscles and pulling your shoulder blades together. (Do not raise your torso by pushing against the floor with your triceps muscles.)

Inter-exercise breathing.

Sit-ups -10 – 20X in each of 3 leg positions: Three leg positions: 1- legs L-shape with thighs at 90 degrees to body and foreleg parallel to the floor. 2 – thighs at 45 degrees. 3 – thighs at 30 degrees. Arms L-shape and held out from the body at 90 degrees with hands on elbows. Raise head, shoulders and upper back as a unit slowly and smoothly off the floor down to approximately T-12 at the bottom of your ribs (you will notice that this flattens your lumbar spine to the floor) and then slowly and smoothly lower your upper back, neck and head as a unit back down to the floor. The focus is on smooth, controlled movement – form is more important than repetitions.

Inter-exercise breathing.

Inter-postural breathing: On 3rd out-breath at high noon, join palms together and as you bring hands down the midline of the body follow them into a seated cross-legged position with hands at heart level in the center of the chest, extend arms high over your head and arc out to the sides until arms are L-shaped with palms up, at approximately shoulder level, fingers pointing out to the side – take 3 deep breaths in and out through the nose. On the 3rd in-breath arc arms upward, bringing palms together high over your head. On the 3rd out-breath, bring palms down midline of body to heart level.

Reverse sit-ups and leg raises (1st set) - 15-30X: Lying face down with arms at side, palms up, legs together - lift upper trunk and head as a unit slowly and smoothly (do not lead with the head) and then lower to the floor 15-30X. Reverse leg raises: Raise legs slowly and smoothly as a unit as high as possible by contracting the gluteus muscles - keeping knees locked in full extension and then lower legs to the floor 15-30X.

Inter-exercise breathing.

Inter-postural breathing:

Arm curls 15X in each arm position: Standing in Horse Stance (legs spread, weight on the outside of the feet and lower the center of gravity as much as possible). 5 arm positions: 1 - arms at sides, palms forward; 2 – arms at sides, palms facing each other; 3 – arms at sides, palms facing rear; 4 – arms at sides, palms facing; 5 - arms at sides, palms forward. The arm curl begins with your arms in straight extension at your sides and fists clenched. Then with your mind create as much tension in the arm muscles as possible and visualize your arm muscles as tight and bulging with power as you bend the arms fully to execute the arm curl. Then extend arms straight again to start position. Exercise both arms simultaneously.

Mouth, nose, nose

Inter-exercise breathing.

Plow 5-10X in each of 3 leg positions: 1 - Lying on back with legs together; 2 – with legs half way apart; 3 – with legs fully apart. Lift legs, with knees locked in full extension, slowly up and over your head and touch toes on floor, and then lower legs slowly back down to touch heels on floor. Repeat 5-10X in each leg position. Then finish with scissor kicks bringing legs up to 90 degrees and then back down to the floor.

Inter-exercise breathing.

Inter-postural breathing:

Reverse sit-ups and leg raises: perform with legs either half or fully apart – alternate leg position from day to day to exercise the gluteus muscles from different angles.

Inter-exercise breathing.

Inter-postural breathing:

Wrist Curls 15X each side in each of 3 hand positions and 5 arm positions: The visualization is that you are holding a bar from which is suspended a rope that has a weight tied to its end. You are going to lift the weight by winding the rope up onto the bar by alternately gripping the bar with one hand and fully flexing that wrist while simultaneously releasing the bar with the other hand and fully extending that wrist – 15X on each side. Hand positions: 1 - palms down; 2 –palms facing; 3 – palms up. Arm positions: 1 – L-shape arms at sides; 2- Arms extended out in front of you; 3 – arms extended over your head; 4 – arms extended out to the side; 5 – L-shape arms at side. – this time, repeating hand positions 2 and 1.

Mouth, nose, nose.

Reverse Lunge 10 - 12X - Use your arms for balance. Standing with legs together. Lunge back with right leg until the left leg is L-shape with the foreleg perpendicular to the floor and the thigh parallel to the floor. Then back to neutral standing position. Do same movement with the left leg – remembering to breath during the movement.

Mouth, nose, nose.

Forward lunge: same as reverse lunge except in this instance you are lunging forward until the right foreleg is perpendicular to the floor and the thigh parallel to the floor. Then back to neutral standing position. Do same movement with the left leg – remembering to breathe during the movement.

Mouth, nose, nose.

Wrist grips - 15X: Same hand and arm positions as the wrist curls. Standing in Horse Stance (legs spread, weight on the outside of the feet and lower the center of gravity as much as possible). Spread and fully extend the fingers and thumb of both hands simultaneously. Then make hands into as tight a fist as possible. Repeat 15X in each position.

Mouth, nose, nose.

Adductor stretches: Get into horse stance with the legs as far apart as is comfortable and the center of gravity as low as possible. Alternate shifting weight from side to side stretching the adductor muscles of the legs as effectively as possible. Then heel-toe in to the neutral standing position.

Congratulations! You have just begun an exciting adventure in self-development and mastery of
your body, mind and emotions that will catapult you into a new level of integration and function,
into a new dimension of experience, into a new relationship with the Universe.

Dr Tony Minervino, DC
Chiropractor

http://www.theHealingBusiness.com
http://www.MetatronAscensionTechnology.com
DrTony@orcon.net.nz
DrTony@thehealingbusiness.com 

the Healing Business: +64 9 846 9333
Home: +64 9 846 1789
Mobile: +64 21 936 033
Skype: drtonyminervino

"Transforming the consciousness of the planet one mind at a time."

"There's no reason to suspect that what's happening isn't perfect."

                            Dr Tony Minervino

© 2006 Dr Tony Minervino

 

The Healing Business is an empowering transformational and healing experience created by Dr Tony Minervino D.C., Doctor of Chiropractic, B.S., Psychology, Cert. Neuro-Linguistics.