Animal Moves_ How to move like an animal to get you leaner, fitter, stronger and healthier for life ( PDFDrive )

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#AnimalMovesBook
Animal	Moves	first	published	in	the	United	Kingdom	in	2018	by	Explorer
Publishing	Copyright	Text:	©	2018	Darryl	Edwards
Design	and	Concept:	©	2018	Explorer	Publishing	Paperback	ISBN:	978-0-
99332984-5
Ebook	ISBN:	978-0-9933298-5-2
A	CIP	catalogue	record	for	this	title	is	available	from	the	British	Library	The
moral	rights	of	Darryl	Edwards	to	be	identified	as	the	author	of	this	work	has
been	asserted	by	him	in	accordance	with	the	Copyright,	Designs	and	Patents	Act
1988.
All	 rights	 reserved.	No	part	of	 this	publication	may	be	 reproduced,	 stored	 in	a
retrieval	system,	or	 transmitted	 in	any	form	or	by	any	means	without	 the	prior
written	permission	of	 the	publisher,	nor	be	otherwise	circulated	 in	any	form	of
binding	or	cover	other	than	that	in	which	it	is	published,	other	than	for	‘fair	use’
as	brief	quotations	embodied	in	articles	and	reviews,	without	prior	permission	of
the	publisher.
This	 book	 is	 sold	 subject	 to	 the	 condition	 that	 it	 shall	 not,	 by	way	of	 trade	or
otherwise,	 be	 lent,	 re-sold,	 hired	 out	 or	 otherwise	 circulated	 without	 the
publisher’s	 prior	 consent	 in	 any	 form	 of	 binding	 or	 cover	 other	 than	 that	 in
which	 it	 is	 published	 and	without	 a	 similar	 condition	 including	 this	 condition
being	imposed	on	the	subsequent	purchaser.
DEDICATED	TO:
Natasha,
you	are	sorely	missed.
20	March	2016
Play	 is	 essential	 to	 me,	 to	 be	 sure	 to	 get	 the	 most	 out	 of	 the	Animal	Moves
experience,	 download	 the	 free	 Importance	 of	Play	 eBook	 from	 the	 link	 below
and	learn	how	and	why	you	need	to	spend	more	time	on	the	playful	path.
http://bit.ly/PP-N
TRAIN	ANIMAL	MOVE	HUMAN
#TrainAnimalMoveHuman
http://bit.ly/PP-N
CONTENTS
	Disclaimer
1				Introduction
2				Whats	The	Plan?
3				Warm-Up
4				Cool-Down
5				Week	One
6				Week	Two
7				Week	Three
8				Week	Four
9				The	Moves
10		The	Postures
Food	For	Thought
Research
About	The	Author
Animal	Moves	Online
“There’s	nothing	funnier	than	the	human	animal.”
-	WALT	DISNEY
DISCLAIMER
Use	 caution	 when	 beginning	 a	 new	 fitness	 programme.	 Not	 all	 exercise
programmes	are	suitable	for	everyone.	This	book	conveys	the	author’s	opinions
and	 ideas	 based	 on	 his	 research	 as	 well	 as	 each	 of	 his	 experiences	 with	 his
clients.	 It	 has	 been	 written	 and	 published	 strictly	 for	 informational,	 and
educational	 purposes	 only	 and	 in	 no	 way	 should	 be	 used	 as	 a	 substitute	 for
consultation	with	 fitness	 or	 health	 care	 professionals.	 The	 author	 is	 providing
you	with	 the	information	in	 this	work	so	that	you	can	have	the	knowledge	and
can	choose,	at	your	risk,	to	act	on	that	knowledge.
The	 author	 is	 not	 responsible	 or	 liable	 for	 any	 injury	 sustained	 as	 a	 result	 of
using	the	material	herein.	The	author	urges	all	readers	to	be	aware	of	their	health
status	and	to	consult	medical	professionals	before	beginning	any	health,	diet	or
lifestyle	programme.
“The	puma	is,	with	the	exception	of	some	monkeys,	the	most	playful	animal	in
existence.”
-	WILLIAM	HENRY	HUDSON
TESTIMONIALS
“I	can’t	speak	highly	enough	of	Darryl’s	methods	when	it	comes	to	improving
my	OCR	(Obstacle	Course	Racing)	ability.	Set	aside	your	scepticism	and	give
it	 a	 try.	Not	 only	will	 you	 see	 a	 huge	 difference	 but	 his	Animal	Moves	 are
challenging	 and	 the	 most	 enjoyable	 sessions	 I	 have	 undertaken.	 Highly
recommended!”
-	Iain	Russell,	Technologist
“The	 physical	 benefits	 of	 this	 programme	 can't	 be	 overstated,	 I	 feel
significantly	more	confident	and	able	to	meet	life's	challenges.	It's	great	to	be
able	to	run	up	the	stairs	without	getting	out	of	breath	and	to	have	fun	outside
while	 getting	 fit.	 The	 goal	 setting	 exercises	 helped	 to	 keep	 me	 motivated.
Being	active	and	healthy	is	what	this	lifestyle	is	all	about—but	a	fantastic	side
effect	 is	 that	at	 the	end	of	 the	30	days	 I	was	able	 to	 fit	 into	a	dress	 I	hadn't
worn	in	years!”
-	Lina	Valuckaite,	Document	Controller
“I	 love	 this	 because	 you	 can	 do	 it	 anywhere	 and	 it's	 a	 comprehensive	 total
body	 workout	 -	 covering	 strength,	 cardio	 and	 flexibility.	 It	 revealed	 my
strengths	 and	 weaknesses	 (especially	 my	 balance)	 and	 provided	 me	 with
renewed	focus	and	a	fun	approach.	Even	though	some	of	the	movements	are
tough,	they	are	enjoyable.	It's	an	exciting	and	diverse	way	to	lean	out	and	to
give	you	the	results	you	want!”
-	Jenny	Moon,	Sports	Massage	Therapist
“It's	 great	 to	 be	 taken	 back	 to	 the	 absolute	 fundamentals	 of	 movement.
Darryl's	 Animal	 Moves	 are	 innovative	 and	 surprisingly	 challenging.	 His
whole	philosophy	around	fitness	and	exercise	is	contagious.”
-	Rob	Suchet,	Company	Director
Thinking	of	skipping	past	the	introduction?	*
__________
*	It	may	be	tempting	to	head	straight	to	chapter	3	and	start	moving	right	away,
however	you	will	be	missing	out	on	why	we	should	be	moving,	how	much	we
should	 be	 doing	 and	 also	 the	 critical	 differences	 between	movement,	 exercise
and	physical	activity.
1.	INTRODUCTION
The	most	popular	day	to	exercise	is	tomorrow;	the	second	is	next	Monday,	right?
We	 often	 feel	 this	 way	 because	 exercise	 can	 be	 perceived	 as	 tedious,
unnecessary	work	and	unpleasant.	 It	can	be	so	difficult	 to	feel	motivated	when
surrounded	by	an	environment	 that	encourages	us	 to	be	sedentary.	We	may	be
aware	of	the	health	benefits,	we	know	we	would	feel	better	afterwards,	but	why
can	it	feel	so	awful	even	thinking	about	exercise?	Let	alone	doing	it!
Although	 it	 is	my	passion	 to	promote	 living	healthier	 lifestyles	 and	movement
being	 a	 crucial	 part	 of	 that,	 I	 understand	 why	 some	 people	 hate	 to	 exercise.
Many	 people	 find	 the	 process	 intimidating	 or	 are	 concerned	 that	 they	 do	 not
have	the	time,	money	or	ability	to	commit	to	it.	I	know	because	I	have	been	there
too!
Gym	attendance	that	fizzles	out	after	a	few	weeks,	even	though	you	have
11	months	of	payments	remaining	on	your	contract?
A	concern	that	everyone	else	at	the	gym	knows	precisely	what	they	are
doing	and	you	feel	like	the	odd	one	out?
The	idea	that	you	have	to	get	into	shape	first	to	begin	exercising?
Convincing	 yourself	 that	 your	 10-minute	 walk	 daily	 is	 enough
movement	because	you	eat	a	healthy	diet?
Well,	I	want	to	change	the	way	you	feel	about	exercise.	It	turned	my	life	around
because	it	made	me	feel	better.	I	know	it	can	make	you	feel	better	too.	You	do
not	need	an	expensive	gym	membership.	You	can	do	 it	 anywhere:	 such	as	 the
back	garden,	in	the	living	room,	or	at	the	local	park.	You	can	do	it	by	yourself,
with	 friends,	 family	 or	 colleagues—even	 the	 kids.	 You	 certainly	 don’t	 need
anything	else	 to	begin.	So	 let	us	move	on	 to	defining	exercise	and	movement.
Then	 we	 will	 follow	 with	 some	 of	 the	 reasons	 and	 research	 as	 to	 why	 it	 is
remarkably	beneficial.
WHAT	DO	WE	MEAN?
The	 terms	movement,	physical	 activity,	 fitness,	 exercise	 and	 training	 are	 often
used	interchangeably,	but	there	are	differences.
Movement	is	the	act	or	process	of	moving	ranging	from	the	ever	so	slight,	such
as	 the	 involuntary	 blink	 of	 an	 eye	 to	 the	 most	 vigorous	 of	 voluntary	 muscle
activity	like	sprinting.
Physical	 activity	 is	 any	 bodily	 movement	 produced	 by	 skeletal	 muscle	 that
results	in	energy	expenditure,	which	is	beyond	that	of	the	body	at	rest;	this	could
include	activities	such	as,	walking,	gardening	and	climbing	stairs.
Exercise	 is	 a	 subset	 of	 physical	 activity	 that	 usually	 comprises	 planned,
structured	 and	 repetitive	 movement	 that	 one	 engages	 in	 for	 the	 pursuit	 of
developing	or	maintaining	physical	fitness.
Training	is	exercise	performed	to	satisfy	a	long-term	performance	or	skill	goal,
which	is	planned	and	structured.
A	sedentary	 lifestyle	 is	a	 type	of	 lifestyle	with	 little	or	no	physical	activity;	 it
can	contribute	to	ill	health	and	many	preventable	causes	of	death.Fitness	 is	 the	 ability	 to	 perform	 daily,	 recreational	 and	 extraordinary	 physical
tasks	efficiently	and	effectively.
People	that	sit	still	more	than	4	hours	per	day	have	a	40	per	cent	higher	risk	of
premature	death	than	those	that	sit	fewer	than	4	hours	per	day.
Dunstan	David	W.;	Owen	Neville	(2012).	"New	Exercise	Prescription:	Don't
Just	Sit	There:	Stand	Up	and	Move	More,	More	Often".	Arch	Intern	Med.
BENEFITS	OF	PHYSICAL	ACTIVITY
“All	 parts	 of	 the	 body,	 if	 used	 in	 moderation	 and	 exercised	 in
labours	 to	which	each	 is	accustomed,	become	 thereby	healthy	and
well	developed	and	age	slowly;	but	if	they	are	unused	and	left	idle,
they	become	liable	to	disease,	defective	in	growth	and	age	quickly.”
Hippocrates
What	do	all	of	these	chronic	conditions	have	in	common?
Cardiovascular	disease,
Stroke,
Type	2	diabetes,
Cancer,
Migraines,
Obesity,
Mental	health	problems	such	as	depression	and	anxiety,
Musculoskeletal	conditions	such	as	chronic	low-back	pain?
Answer:	there	is	substantial	evidence	that	these	and	20	other	chronic	conditions
can	be	prevented	or	managed	by	adults	doing	30	minutes	of	moderate	intensity
physical	activity	on	at	least	five	days	a	week.
Most	of	us	are	aware	of	 the	dangers	of	smoking,	drinking,	poor	diet	and	stress
when	 it	 comes	 to	 lifestyle	 disease.	 There	 is	 clear	 evidence	 emerging	 that
prolonged	periods	of	physical	 inactivity	 is	associated	with	a	heightened	risk	of
severe	illness	and	premature	death.	The	majority	of	us	globally	fail	to	meet	the
recommended	levels	of	physical	activity	for	health	and	well-being	not	only	for
adults	but	children	too.
Non-communicable	 diseases	 (NCDs),	 also	 called	 lifestyle	 or	 chronic	 diseases,
are	the	major	cause	of	morbidity	and	mortality	in	the	United	States	and	in	most
countries	around	the	world.
There	 are	 many	 compelling	 reasons	 for	 why,	 as	 humans,	 we	 should	 be	 more
physically	active.
Physical	 inactivity	 is	 one	 of	 the	 leading	 causes	 of	 non-communicable
diseases	such	as	coronary	heart	disease,	type	2	diabetes,	and	cancer.
There	 is	 a	 growing	 body	 of	 evidence	 suggesting	 a	 positive	 association
between	physical	activity	and	psychological	well-being,	less	depression,
enhanced	cognitive	function	and	a	slowing	down	in	the	advancement	of
dementia	and	neurocognitive	disorders	such	as	Alzheimer’s	disease.
We	 should	 avoid	 prolonged	 sitting	 and	 hours	 spent	 being	 sedentary	 and	 find
opportunities	for	movement	whenever	we	can.	Walk	more,	take	the	stairs,	avoid
the	 lifts,	 carry	 groceries	 home,	 consider	 the	 use	 of	 standing	 desks	 and	 take
regular	movement	snacks	or	breaks	to	walk	around	the	office	to	decrease	daily
non-active	minutes	and	mitigate	the	risks.
There	are	many	benefits	to	regular	physical	activity.	It	can	help	to:
Reduce	your	risk	of	heart	disease	and	stroke.
Reduce	your	risk	of	cancers	including	breast,	lung,	colon	and	prostate.
Improve	self-esteem,	mental	health	and	mood.
Improve	insulin	sensitivity	and	blood	sugar	control.
Reduce	your	risk	of	type	2	diabetes	and	metabolic	syndrome.
Improve	concentration	and	cognitive	ability.
Reduce	anxiety,	depression	and	better	manage	stress.
Reduce	blood	pressure	for	those	with	hypertension.
Decrease	body	fat	by	building	and	preserving	lean	muscle	mass.
Prevent	low-back	pain	by	improving	flexibility,	strength	and	posture.
Reduce	osteopenia	and	osteoporosis	risk.
Increase	your	chances	of	living	healthier	for	longer.
DEFINING	PHYSICAL	INACTIVITY
A	 type	 of	 lifestyle	with	 little	 physical	 activity,	which	 is	 defined	 by	 the	World
Health	 Organisation	 (WHO)	 as	 less	 than	 150	 minutes	 of	 moderate	 physical
activity	 per	 week.	 Recent	 research	 suggests	 that	 sedentary	 behaviour	 is	 a
significant	risk	factor	for	chronic	disease	and	mortality.	Dame	Sally	Davies,	the
chief	medical	 officer	 of	 the	UK,	 claimed	 inactivity	was	 ‘a	 silent	 killer’	 in	 the
Start	Active,	Stay	Active	-	Sports	England	report.
THE	 BIGGEST	 PUBLIC	HEALTH	 PROBLEM	OF
THE	21ST	CENTURY
A	 study	 of	 54,000	 people,	 published	 by	 Steven	 Blair,	 University	 of	 South
Carolina,	 in	 the	 British	 Journal	 of	 Sports	 Medicine,	 reported	 that	 physical
inactivity	 increased	 the	 risk	 of	 early	 death	 and	 was	more	 significant	 than	 the
dangers	 of	 smoking,	 type	 2	 diabetes,	 and	 obesity	 combined.	 This	 report
suggested	 that	 low	 cardiovascular,	 respiratory	 fitness	 is	 more	 likely	 to	 be
associated	with	premature	death	than	obesity,	smoking,	hypertension	(high	blood
pressure),	elevated	cholesterol	or	diabetes.
Physical	 activity	 is	 often	 overlooked	 when	 discussing	 health	 risk	 factors,	 the
author	of	this	landmark	study	on	physical	inactivity	stated:
“My	overriding	concern	 is	 that	 the	crucial	 importance	of	physical	activity	 is
undervalued	and	underappreciated	by	many	individuals	 in	public	health	and
clinical	medicine.”
Blair	S	et	al.	"Physical	 inactivity:	 the	biggest	public	health	problem	of	 the
21st	century",	Br	J	Sports	Med	(2009)
FATNESS	VS	FITNESS
Several	 studies	 suggest	 higher	 risks	 of	 early	 death	 for	 those	who	 are	 inactive
regardless	of	whether	you	are	average	weight,	overweight	or	obese.
A	study	by	a	 team	from	 the	University	of	Cambridge,	 recording	and	assessing
exercise	levels,	waistlines	and	deaths	of	over	334,000	European	men	and	women
over	a	12-year	period,	suggests	that	inactivity	and	sedentary	behaviour	carries	a
more	 considerable	 mortality	 risk	 than	 being	 overweight	 or	 obese.	 The	 study
found	that	twice	as	many	deaths	may	be	attributable	to	lack	of	physical	activity
compared	 with	 the	 number	 of	 deaths	 due	 to	 obesity,	 but	 that	 just	 a	 modest
increase	in	physical	activity	could	have	significant	health	benefits.
SITTING	THE	NEW	SMOKING?
Do	you	spend	most	of	your	day	at	 the	office?	Or	work	from	home?	Are	you	a
full-time	 student?	Alternatively,	 spend	most	 of	 your	 time	driving	 for	 a	 living?
Well	regardless	the	reality,	quite	simply,	is	that	many	of	us	today	are	sedentary.
Sitting	too	much	the	majority	of	your	day	or	taking	too	few	breaks	from	sitting	is
terrible	 for	your	health—increased	risk	of	 fat	gain	and	obesity,	elevated	blood-
sugar	 levels,	 decreased	 insulin	 sensitivity,	 as	 well	 as	 increased	 risk	 of	 heart
disease,	is	associated	with	increases	in	sedentary	time.
Prolonged	periods	of	 sustained	sitting	 is	being	 termed	 the	new	‘smoking’	with
some	experts	calling	it	the	‘pandemic	of	inactivity.’	A	recent	meta-analysis	of	43
studies,	published	 in	 the	Journal	of	 the	National	Cancer	Institute	amounting	 to
more	 than	 4	 million	 people,	 found	 that	 significant	 periods	 of	 sitting	 were
associated	 with	 a	 21%	 increased	 risk	 of	 lung	 cancer	 and	 a	 24%	 increased
likelihood	of	colon	cancer.
According	to	research	commissioned	by	Public	Health	England	(PHE)	published
in	 the	British	 Journal	 of	 Sports	Medicine	 people	 spend	 nine	 hours	 on	 average
sitting	down,	60	per	cent	of	their	waking	time.	For	those	working	in	offices,	65-
75	per	cent	of	working	hours	are	spent	sitting.
In	one	landmark	study	from	the	1950s,	published	by	the	epidemiologist	Jeremy
Morris	it	was	found	that	bus	conductors	who	were	moving	all	day	as	part	of	their
job	had	half	the	risk	of	heart	disease	death	as	colleagues	who	sat	in	the	driver’s
seat	all	day.
A	meta-analysis	 and	 systematic	 review	of	18	 studies	 conducted	 in	2012	 found
those	who	sit	 the	most	were	almost	50%	at	 risk	of	dying	early	 than	 those	who
occupy	their	chairs	the	least.	Pretty	compelling	evidence	for	us	to	move	more!
One	 study	 from	 Dr	 Alan	 Hedge,	 a	 professor	 of	 ergonomics	 at	 Cornell
University,	published	in	the	British	Journal	of	Sports	Medicine	found	that	the
optimal	 mix	 of	 sitting,	 standing	 and	 moving	 during	 any	 half-hour	 was	 20
minutes	of	sitting,	8	minutes	of	standing	and	2	minutes	of	moderate	intensity
activity.	That	is	sometimes	referred	to	as	the	20-8-2	rule.
SO	WHAT	AND	HOW	MUCH
SHOULD	WE	DO?
Accordingto	research,	the	World	Health	Organisation	(WHO)	and	government
health	 departments	 around	 the	 world,	 there	 are	 two	 types	 of	 weekly	 physical
activity	required	to	stay	healthy:	aerobic	and	resistance.	Aerobic	also	known	as
cardio	 predominantly	 means	 working	 the	 heart	 and	 lungs—thereby	 improving
the	 body’s	 ability	 to	 utilise	 oxygen;	 resistance	 means	 mainly	 contracting	 the
skeletal	muscles	 against	 gravity	 or	 using	 external	weight	 to	 enhance	muscular
strength	and	endurance.
How	much	physical	activity	required	is	all	dependent	on	age:
BABIES
Babies	should	be	encouraged	to	be	physically	active	throughout	the	day	except
when	sleeping.
TODDLERS/CHILDREN	(UNDER	5)
Children	should	be	physically	active	for	at	least	three	hours	a	day	and	should	not
be	inactive	for	lengthy	periods	except	when	they	are	sleeping.
CHILDREN/YOUNG	PEOPLE	(5-17)
At	 least	 60	minutes	 of	 physical	 activity	 daily	which	 ranges	 from	moderate	 to
vigorous	aerobic	activity.
A	minimum	of	three	days	a	week	should	cover	vigorous	aerobic	activity.
Three	 days	 a	 week	 should	 incorporate	 resistance	 activities	 that	 build	 strong
muscles	and	bones,	such	as	playing	tag	or	jumping.
ADULTS	(18-64)	AND	OLDER	ADULTS	(65	AND	OVER)
A	 minimum	 of	 150	 minutes	 of	 moderate	 aerobic	 activity	 or	 75	 minutes	 of
vigorous	 aerobic	 activity	 (or	 an	 equivalent	 combination	 of	 moderate	 and
vigorous	activity)	in	bouts	of	at	least	10	minutes	duration.
At	least	two	days	of	strength	(resistance)	training	weekly	that	maintains	healthy
muscle	mass	and	preserves	bone	density	and	works	all	the	major	muscle	groups
(legs,	back,	hips,	abdomen,	chest,	shoulders	and	arms).
Additional	health	benefits	can	be	gained	by	increasing	moderate	aerobic	activity
to	300	minutes	per	week,	or	150	minutes	of	vigorous	 intensity	aerobic	activity
per	week.
Older	adults	and	those	at	risk	of	falls	should	do	exercises	to	improve	balance	and
coordination	such	as	dancing.
RATE	OF	PERCEIVED	EXERTION
The	 Rate	 of	 Exertion	 (RPE)	 scale	 is	 used	 to	 measure	 the	 intensity	 of	 your
exercise.	The	RPE	scale	runs	from	0	–	10.	The	numbers	below	relate	to	phrases
used	to	rate	how	easy	or	difficult	you	find	an	activity.	0	would	be	no	exertion	at
all	for	example,	how	you	feel	when	sitting	down	in	a	chair	and	8	or	9	would	be
an	all	out	 sprint!	 	Your	RPE	 is	based	on	how	hard,	on	a	 scale	of	1	 to	10,	you
perceive	yourself	to	be	working.
Moderate-intensity	 activity	 requires	 a	 moderate	 amount	 of	 effort	 and
noticeably	accelerates	the	heart	rate,	makes	you	breathe	faster	and	can	lead	you
to	sweat.	Singing	at	this	level	of	intensity	is	difficult.
Vigorous-intensity	activity	requires	a	large	amount	of	effort	makes	you	breathe
hard	and	fast.	It	is	difficult	to	say	a	few	words	without	pausing	for	breath	at	this
level	of	intensity.
MORE	MOVEMENT	NOT	JUST	EXERCISE
Our	bodies	were	designed	to	move	and	not	just	in	relation	to	set	periods	of	time
for	exercise.	The	positives	of	being	active	are	well	researched	and	documented
especially	 concerning	 health	 and	 well-being.	 Physical	 inactivity	 has	 been
identified	as	the	fourth	leading	risk	factor	for	deaths	globally	(6%	of	deaths)	this
follows	hypertension	(13%),	tobacco	use	(9%)	and	elevated	blood	glucose	(6%).
Being	overweight	 and	obesity,	 the	 fifth	 leading	 risk	 factor,	 are	 responsible	 for
5%	of	global	deaths	according	to	 the	World	Health	Organization’s	prescription
detailed	in	the	Global	Recommendations	on	Physical	Activity	for	Health.
MOVEMENT	OPPORTUNITIES
We	 should	 avoid	 prolonged	 sitting	 and	 hours	 spent	 being	 sedentary	 and	 find
opportunities	for	movement	whenever	we	can.	Walk	more,	take	the	stairs,	avoid
the	 lifts,	 carry	 groceries	 home,	 consider	 the	 use	 of	 standing	 desks	 and	 take
regular	movement	snacks	or	breaks	to	walk	around	the	office	to	decrease	daily
non-active	minutes	and	mitigate	the	risks.
The	important	principle	to	keep	in	mind	here	is	that	you	should	mix	it	up	when	it
comes	to	standing,	sitting	and	moving.	Sitting	all	by	itself	is	not	good	for	your
health,	but	neither	is	standing	all	day,	either.	It	is	best	to	integrate	standing	and
movement	throughout	the	day,	merely	take	breaks	from	sitting	often.
BRAIN	TRAINING:	A	 study	of	 over	 1000	people,	 published	 in	 the	 journal
Neurology,	 looked	 at	 the	 brains	 and	 fitness	 levels	 of	 subjects	 aged	 40	 and
measured	 them	 again	 20	 years	 later.	 They	 found	 that	 those	 with	 lowered
fitness	 levels	 during	 the	 two-decade	 gap	 had	 significantly	 smaller	 brain
volumes,	meaning	their	brain	aged	faster	than	those	who	had	continued	being
active.
OUR	RECENT	HISTORY
In	 the	 19th	 Century,	 the	 Physical	 Culture	movement	 attempted	 to	 address	 the
problem	of	the	middle	classes	increasingly	being	impacted	by	diseases	attributed
to	a	sedentary	lifestyle;	things	have	only	worsened	since	then.	With	the	pace	of
technological	 innovation	 in	 the	 past	 century,	 movement	 and	 physical	 exertion
have	 become	 increasingly	 optional	 in	 Western	 societies	 as	 well	 as	 for	 the
developing	world.
We	 sit	 in	 front	 of	 televisions	 and	 computers	 for	 hours	 on	 end.	 We	 rarely
transport	ourselves	to	work	or	school	by	walking	or	riding	bicycles.	We	seek	out
escalators	 and	 lifts/elevators	 to	 avoid	 climbing	 stairs,	 and	 relatively	 few	 of	 us
engage	 in	 regular	 planned	 exercise.	 Man’s	 modern	 environment	 may	 have
changed,	but	we	can	still	benefit	from	moving	today	as	nature	intended.
OUR	ANCESTRAL	PAST
Our	 ancient	 ancestors	 chased	 prey	 as	 hunter-gatherers,	 walked	 for	 miles
gathering	and	scavenging	food	and	did	whatever	they	could	to	avoid	predators.
Even	 modern-day	 Hadza	 hunter-gatherers	 engage	 in	 fourteen	 times	 more
moderate-to-vigorous	 intensity	 physical	 activity	 than	 large	 epidemiological
studied	populations	in	the	USA.
A	few	hundred	years	ago	we	were	extensively	involved	with	manual	labour	on
farms	 and	 in	 factories.	 We	 spent	 more	 time	 walking,	 did	 housework	 without
labour-saving	devices	 and	used	no	 time	watching	TV	or	playing	video	games.
With	the	technological	advance	in	recent	decades	serving	to	create	occupations,
transportation	 and	 household	 tasks	 that	 require	 less	 exertion	 this	 figure	 is
expected	to	rise.
Even	 though	 the	 advantages	 of	 physical	 activity	 and	 exercise	 are	 extensively
researched	 and	 documented—which	 include	 physical,	 mental,	 social	 and
psychological	benefits—most	of	us	just	don’t	do	enough	of	it!
Heart	 disease,	 cancer,	 type	2	diabetes	 and	mental	 health	occur	 at	much	higher
rates	than	they	would	if	most	of	us	led	physically	active	lives.
WHAT	ABOUT	NOW?
Do	any	of	the	following	statements	describe	you?
I	am	too	busy	to	be	physically	active.
I	do	not	know	where	to	start.
I	know	how	to	start	but	do	not	know	how	to	maintain	an	active	lifestyle.
I	am	just	overwhelmed	with	all	the	options	available	to	me.
If	any	of	those	statements	resonate	with	you,	or	if	you	are	already	active	but	are
looking	for	new	ideas,	this	book	is	for	you.	Animal	Moves	is	a	tried	and	tested
programme	for	improving	your	health	and	well-being	through	physical	activity.
Try	it	and	see	what	a	difference	natural,	primal	movement	can	make	in	your	life.
By	applying	the	information,	skills	and	movement	patterns	provided	you	will	get
leaner,	fitter,	stronger	and	healthier.
Animal	Moves	will	be	challenging	but	fun,	some	things	will	be	difficult	to	do	at
first,	second	or	even	every	attempt.	Be	patient	and	focus	on	the	experience.	Read
the	workout	descriptions,	review	the	movements	and	do	the	best	you	can.	Don't
be	 disappointed	 with	 what	 you	 feel	 you	 should	 be	 able	 to	 do,	 don't	 feel
concerned	that	you	have	to	stop	before	the	timer	is	up,	but	be	pleased	that	every
second	of	participation	means	progress.
Don't	compare	your	efforts	with	anyone	else,	don't	compare	your	efforts	with	a
prior	 time	 in	 your	 life	 when	 you	 were	 fitter	 than	 you	 are	 now,	 and	 do	 notcompare	 yourself	 to	 anyone	 else.	 This	 journey	 is	 about	 you	 and	 YOUR
experience	alone.
Make	sure	you	read	the	WHAT'S	THE	PLAN?	chapter	before	you	begin.	This
features	hints	 and	 tips	 to	 ensure	 that	you	understand	what	 is	 required	 for	 each
day	going	forward	and	some	guidance	around	the	Animal	Moves	philosophy.
TRAIN	LIKE	AN	ANIMAL
As	a	child,	you	probably	played	in	the	playground	pretending	you	were	different
wild	animals.	Maybe	you	pretended	you	were	a	tiger	as	you	tracked	your	prey,
or	a	kangaroo	as	you	hopped	off	the	merry-go-round.	When	you	did	it	as	a	kid,
the	primary	motivation	was	probably	because	it	was	fun.	However,	 it	 turns	out
that	moving	like	an	animal	is	a	way	of	keeping	us	naturally	flexible,	improving
mobility	and	ensuring	that	we	work	all	our	muscle	groups	at	the	same	time.
People	have	been	using	their	body	weight	for	centuries	as	a	form	of	training;	it	is
a	 very	 inexpensive	 way	 to	 exercise	 efficiently	 improving	 strength	 and	 toning
without	requiring	additional	weight	or	equipment.	Animal	movements	add	some
much-needed	variety.
In	short,	moving	like	an	animal—whether	it’s	crawling	like	a	bear,	hopping	like
a	bunny,	jumping	like	a	kangaroo	or	walking	like	a	cat—is	a	great	way	to	work
on	all	areas	of	 fitness	at	 the	same	 time	and	 to	make	bodyweight	 training	more
interesting	and	varied	 than	doing	 scores	of	push-ups	and	 sit-ups.	These	moves
can	help	you	to	avoid	injury,	get	all-over	toning,	and	improve	your	core	stability.
In	fact,	in	2017	the	American	College	of	Sports	Medicine	identified	bodyweight
workouts	as	one	of	the	top	5	fitness	trends	of	the	year,	and	it	has	been	that	way
for	many	years.
TOTAL	BODY	WORKOUT
The	 Animal	 Moves	 programme	 combines	 a	 number	 of	 different	 elements,
including	 cardio,	 resistance	 and	 agility	 exercises	 to	 boost	 power,	 conditioning
and	 flexibility.	 Think	 of	 it	 as	 an	 all-in-one	 workout.	 Instead	 of	 spending	 30
minutes	 on	 the	 exercise	 bike,	 30	minutes	 in	 the	 weight	 room	 and	 another	 10
minutes	 on	 the	 treadmill,	 you	 can	 combine	 cardio	 and	 resistance	 all	 into	 one
single	workout	in	a	much	shorter	space	of	time.
These	 exercises	 are	 fantastic	 at	 activating	 the	 core,	 tightening	 up	 the	 abs,	 and
helping	 to	 boost	 metabolism	 by	 carrying	 out	 vigorous,	 flowing	 and	 fluid
movements.	 It	 is	 useful	 when	 time	 pressured	 to	 know	 that	 the	 quality	 and
intensity	of	the	workout	is	more	important	than	merely	elapsed	time.
A	 study	 published	 in	 the	 Applied	 Physiology	 Nutrition	 and	 Metabolism	
comparing	 steady-state	 cardio	 with	 whole-body,	 combined	 aerobic	 and
resistance	 training,	 like	 that	 adopted	 in	 this	 programme,	 supplies	 a
cardiovascular	 workout	 similar	 to	 endurance	 training,	 but	 with	 the	 added
benefits	of	increased	balanced	muscle	strength	and	perceived	enjoyment	too.
“Extremely	 low	 volume,	 whole-body	 aerobic-resistance	 training	 improves
aerobic	 fitness	and	muscular	endurance	 in	 females.”,	McRae	G	et	 al.,	Appl
Physiol	Nutr	Metab.	2012	Dec;
CONNECT	MIND	AND	BODY
Best	 of	 all,	 these	 workouts	 do	 more	 than	 challenge	 the	 body—they	 also
challenge	 the	 mind.	 With	 different	 combinations	 of	 moves,	 carried	 out	 in	 a
different	 sequence,	you	are	 forcing	your	mind	 to	work	 in	new	ways.	What	 the
brain	 needs	 to	 boost	 cognitive	 function	 is	 constant	 change	 and	 experiences,	 to
build	new	neural	pathways	and	repair	old	ones.
These	exercises	are	fun,	playful	and	reminiscent	of	childhood,	meaning	they	are
a	great	way	 to	 transform	 the	way	you	approach	your	overall	exercise	 regimen.
By	 injecting	 animal-inspired	 exercises	 and	 crawling	 movements	 into	 your
weekly	workout	mix,	you	will	have	a	way	to	challenge	both	the	body	and	mind
and	walk	away	with	a	more	toned,	coordinated	body.	This	exercise	is	even	more
effective	at	boosting	the	feel-good	hormones	such	as	endorphins,	serotonin	and
dopamine	providing	exhilaration,	happiness	and	pleasure.
Unlike	 regular	movement,	which	 is	 often	performed	without	 thinking,	mindful
movement	is	the	act	of	purposefully	moving	one’s	body	while	paying	attention
to	how	the	entire	body	responds	to	these	actions.	It	is	the	act	of	noticing	the	body
as	the	whole	and	not	just	an	isolated	part.	By	doing	so,	it	is	possible	to	establish
a	real	and	meaningful	mind-body	connection.
BENEFITS	OF	MINDFUL	MOVEMENT
A	growing	body	of	empirical	evidence	suggests	that	there	are	real	physical	and
mental	benefits	associated	with	mindful	movement.	For	example,	in	June	2015,
the	 medical	 journal	 Frontiers	 in	 Human	 Neuroscience	 published	 an	 article
(“Mindful	 Movement	 and	 Skilled	 Attention”)	 suggesting	 that	 the	 mindful
organising	of	body	movements	could	have	positive	implications	for	mental	and
cognitive	 activity.	 The	 researchers	 suggested	 that	 bodily	 movement,	 if	 done
purposefully,	could	become	the	basis	for	cultivating	specific	mental	skills,	such
as	better	focus	and	attention.
This	empirical	evidence	supports	what	practitioners	of	activities	like	Qigong,	Tai
Chi	 and	 yoga	 have	 known	 for	 centuries	 –	 by	 combining	 breathing	 techniques,
visualisation,	slow	movements	and	meditation,	it	is	possible	to	achieve	cognitive
benefits	like	concentration,	a	state	of	relaxation	and	enhanced	mood.
While	mindful	movement	is	undoubtedly	related	to	yoga,	it	is	different	in	that	it
is	based	much	more	on	merely	noticing	how	the	entire	body	moves	and	responds
to	a	particular	movement.	As	you	progress,	you	will	detect	things	like	how	you
are	breathing,	or	which	parts	of	the	body	are	in	contact	with	the	ground.	Taking
into	account	the	environment	and	what’s	around	you	and	most	importantly	being
absorbed	with	how	you	are	feeling.	It	is	something	that	can	be	performed	at	any
time	of	the	day	and	does	not	require	any	specialised	equipment	or	attire.	It	also
does	not	necessitate	 executing	 exercises	 in	 a	darkened	 room	while	 listening	 to
Enya.
For	 example,	 one	mindful	movement	 is	 simply	 sitting	 down	 on	 the	 floor	 and
then	getting	back	up,	all	while	carefully	focusing	on	how	the	body	performs	this
action.	This	act	of	standing	from	a	sitting	position	 is	so	 ingrained	 in	us	and	so
natural	that	we	often	do	not	realise	the	complex	movements—of	arms,	legs,	and
torso—but	also	the	balance,	 timing	and	coordination	that	are	required	to	get	up
off	the	floor.
However,	when	you	break	down	each	movement	into	discrete	parts,	you	start	to
gain	a	holistic	view	of	how	the	entire	body	works.	For	example,	just	try	getting
up	 from	 the	 floor	without	using	your	 arms	at	 all	 and	notice	how	different	 that
feels	in	comparison	to	using	one	or	both	arms.
This	combination	of	mental	benefits	(calm,	relaxation	and	enhanced	focus)	and
the	physical	benefits	 (coordination,	balance,	 flexibility)	 is	what	makes	mindful
movement	such	an	attractive	area	for	further	research.	Some	researchers,	in	fact,
have	suggested	that	principles	of	mindful	movement	could	unlock	a	solution	for
mental	 health	 problems	 such	 as	 Attention	 Deficit	 Hyperactivity	 Disorder
(ADHD).
For	just	about	anyone,	the	more	you	practice	mindful	movement,	the	more	you
will	 be	 able	 to	 establish	 a	meaningful	mind-body	 connection	 and	 obtain	 these
physical	 and	 mental	 benefits,	 including	 a	 significant	 positive	 effect	 on	 stress
reduction.
WILL	THIS	WORK	FOR	ME?
Many	 people	might	 think	 they	 cannot	 do	 these	 exercises	 because	 they	 are	 not
skinny,	 fit	or	 flexible	enough,	don’t	have	enough	stamina,	or	don’t	want	 to	do
anything	‘weird’.	They	might	also	be	worried	that	these	movement	patterns	will
take	hours	every	day	and	months	of	their	lives	before	they	see	any	improvement
in	their	health.
The	truth	is	that	the	Animal	Moves	programme	is	for	everyone,	no	matter	what
your	age,	weight	or	fitness	level.	This	is	possible	for	young	and	old	alike.	In	fact,
many	older	adults	get	a	whole	new	lease	on	life	doing	this	because	it	increases
their	 range	 of	motion,	 improvesbalance	 and	 relieves	 stiffness.	 The	 long,	 lean
muscle	 built	 through	 natural,	 primal	movements	 can	 protect	 bones	 and	 ageing
joints	to	keep	older	adults	mobile	and	injury-free.
“I	 don’t	 like	 the	 gym,	 but	 things	 like	 this	 are	 wonderful.	 It’s	 that	 sense	 of
freedom	in	movement	and	that’s	what	I	see	in	Darryl’s	practice”,	Kathy,	75
The	Animal	Moves	programme	builds	strength,	stamina,	mobility	and	flexibility
and	gives	you	energy	and	the	kind	of	glow	you	have	been	noticing	in	everyone
who	takes	part	in	regular	physical	activity.	Best	of	all,	you	do	not	need	to	spend
hours	on	end	for	years	to	develop	a	stronger	mind,	body	and	spirit.	A	movement
practice	you	can	do	at	home	for	15-30	minutes	a	day	can	set	you	on	the	road	to
better	health	and	avoids	venturing	into	chronic	cardio	territory	by	overdoing	it.
In	this	programme,	I	will	be	setting	you	a	challenge	to	make	healthy	movement	a
healthy	 part	 of	 your	 life	 starting	 with	 Day	 1.	 	 Let’s	 determine	 your	 workout
level!
SELECT	YOUR	LEVEL
The	plan	 is	based	on	different	workouts	 that	vary	 in	 theme	and	 intensity.	You
can	select	your	level	according	to	your	mood,	fitness	level	and	time	availability
on	a	particular	day.	The	important	thing	is	that	you	attempt	something	daily.
Some	workout	days	are	designed	for	all	levels	such	as	days	focusing	on	posture
and	 breathing.	 Other	 days	 such	 as	 the	Movement	 Circuits	 and	High-Intensity
Intervals	are	categorised	for	beginners,	intermediate	or	advanced	levels.
If	in	doubt	start	the	workouts	as	a	beginner,	sustainable	progress	is	far	better
than	overreaching	and	burning	out	quickly.
Categorise	yourself	as	a	BEGINNER	if	3	or	more	of	the	following	are	true.
You	are	sedentary	and	exercise	at	most	once	a	week;
You	get	out	of	breath	easily;
You	are	recovering	from	illness	or	injury;
You	have	never	done	any	movements	like	this	before;
You	haven't	worked	out	for	six	months	or	more;
Or	you	only	do	cardio	workouts—such	as	running,	jogging,	cycling.
Categorise	yourself	as	INTERMEDIATE	if	3	or	more	of	the	following	are	true.
You	are	physically	active	and	exercise	a	few	times	a	week;
You	have	completed	one	or	more	of	my	seminars/courses	(or	similar);
You	 feel	 comfortable	 working	 at	 intermediate	 level	 and	 maintaining
good	quality	technique	and	form;
You	 can	 do	 ten	 good	 quality	 push-up/press-ups	without	 the	 use	 of	 the
knees;
You	do	regular	cardio	and	resistance/strength	training.
Categorise	yourself	as	ADVANCED	if	4	or	more	of	the	following	are	true.
You	undertake	at	least	150	minutes	of	moderate-to-vigorous	activity	per
week,	pretty	much	every	week;
You	are	familiar	with	these	movements	and	are	not	prone	to	injury;
You	can	do	30	good	quality	push-up/press-up	with	no	issues;
You	can	sprint	100m	flat-out	or	run	for	a	6	minute	mile/1.5km	without
an	issue;
You	 have	 attempted	 a	 couple	 of	 intermediate	 level	 sessions	 and	 knew
you	could	easily	do	more.
Common	 sense	 rules	 apply.	 As	 a	 general	 rule,	 pick	 a	 level	 lower	 than	 you
expect	 to	feel	comfortable	with	and	switch	up	to	a	higher	 level	once	a	week
say	if	you	are	feeling	extra	energetic!	You	can	switch	to	more	moderate	levels
or	do	another	breathing/posture	day	if	you	are	feeling	tired	and	stiff.
GET	S.M.A.R.T.	WITH	GOAL	SETTING
As	you	 embark	 on	 the	Animal	Moves	programme	 it	 is	 important	 to	 set	 goals.
Making	yourself	accountable	is	one	key	to	success.	One	method	that	can	help	is
making	these	goals	SMART.
A	SMART	goal	is	used	as	a	simple	way	of	setting	goals	in	any	area	of	life	and	is
especially	useful	when	attempting	any	form	of	lifestyle	change.
SMART	stands	 for	making	goals—Specific,	Measurable,	Achievable,	Relevant
and	Timed.
Specific	-	specify	exactly	what	you	want	from	your	goal,	don’t	be	vague.
Measurable	-	can	you	measure	and	track	its	success?
Achievable	-	set	an	objective	you	can	realistically	attain.
Relevant	-	is	this	a	suitable	goal	for	YOU	and	you	alone?
Timed	-	set	a	time	frame	for	this	goal.
Specific:
A	 specific	 goal	 is	 essential	 to	 success.	 Indeed	 it	 is	 impossible	 to	 be	 focused
without	this	step.	It	also	aids	in	motivation	when	you	can	keep	your	eye	on	the
destination.	One	goal	is	to	continue	the	programme	for	the	next	28-days.
Measurable:
We	 need	 some	 form	 of	 measurement,	 a	 starting	 point,	 a	 goal	 and	 a	 way	 to
measure	 or	 track	 progress	 along	 the	 way	 there.	 For	 example,	 body	 fat
percentage,	 waist	 circumference	 or	 resting	 heart	 rate	 can	 be	 measured	 and
monitored.
Achievable:
It	must	be	possible	to	achieve	your	goal,	safely.	It	should	be	within	the	limits	of
what	is	right	for	your	health	and	something	you	can	deliver.	You	are	more	likely
to	achieve	your	overall	goal	when	you	meet	your	short-term	(daily)	goals.
Relevant:
Make	your	aim	realistic	and	appropriate	to	your	needs.
Timed:
Setting	a	target	date	enables	you	to	focus	on	your	goal	and	to	see	how	you	are
progressing	towards	it.
WRITE	DOWN	YOUR	GOAL
Find	a	quiet	place	to	think	about	your	goal.	Visualise	it,	write	it	down	and	put	it
somewhere	you	can	see	it	often.	Focus	on	what	you	want	for	yourself,	and	use
the	following	paragraph	structure	as	a	basis.	Studies	show	that	people	are	more
accountable	when	 they	know	people	 expect	 them	 to	do	 something.	Share	your
goals	on	social	media	and	ask	others	for	their	support	and	motivation.
I	will	[describe	your	goal]	by	[enter	what	you	will	do	to	achieve	your	goal].	I
will	 do	 this	within/by	 [set	 a	 time	 frame/end	 date].	 I	 will	 ensure	 I'm	making
progress	because	[detail	how	you	will	monitor	progress].
For	example:
I	 will	 reduce	my	 high	 blood	 pressure	 by	 increasing	my	 physical	 activity
levels,	 improving	my	diet	 and	 getting	adequate	 sleep.	 I	will	 also	 cut	my
body	fat	percentage	from	22%	to	20%.	I	will	do	this	in	28	days	by	following
this	 programme	 at	 home	 and	 in	 my	 local	 park,	 cooking	 more	 at	 home,
eating	out	less	and	going	to	bed	earlier.	My	main	beverage	choice	will	be
water	and	I	will	avoid	processed	foods	and	snacks.
I	 will	 ensure	 I	 am	 making	 progress	 by	 taking	 weekly	 body	 fat
measurements	and	blood	pressure	readings.	I	will	do	some	of	these	sessions
with	my	partner	too	so	we	can	motivate	each	other	and	will	think	about
how	I	can	get	more	movement	in	my	life	when	not	exercising!
Always	reflect	on	your	ability	before	doing	any	of	the
workouts	in	this	book.*
__________
*However	it	is	important	to	get	started	as	soon	as	possible	too.	Re-read	SELECT
YOUR	LEVEL	 if	 you	 are	unsure	where	 to	begin—always	perform	a	warm-up
before	each	session	and	then	a	cool-down	afterwards.
3.	WARM-UP
“Darryl	Edwards	made	a	huge	impression	on	both	me	and	my	son
when	we	took	his	workshops	at	Paleo	f(x).	His	playful	approach	to
fitness	and	movement	is	revolutionary.	We've	been	doing	his	animal
moves	 every	 day	 and	 the	 results	 in	 our	 lives	 have	 been
extraordinary.”
Raven	Grey
Preparation,	this	is	more	than	just	a	warm-up!	In	addition	to	preparing	our	bodies
for	movement,	we	will	use	 this	opportunity	 to	keep	our	workouts	playful.	The
emphasis	is	on	smooth,	controlled	movement,	staying	within	a	controlled	range
of	motion	that	gradually	increases	as	your	muscles	and	joints	loosen	and	warm-
up.	 Think	 of	 it	 as	 lubricating	 the	 joints	 and	 regaining	 your	 natural	 right	 to
freedom	of	movement.
Before	 each	 workout,	 perform	 some	 of	 the	 following	 activities	 for	 about	 1
minute	each,	for	a	total	of	5	or	so	minutes	of	warm-up	to	wake	up	your	nervous
system.
Pump	 your	 arms	 or	 make	 large	 but	 controlled	 circular	 movements	 with	 your
arms	to	help	warm	the	muscles	of	your	upper	body	and	shake	your	legs	to	loosen
up	your	lower	body.
Remember:	 imagination	 is	 fundamental	 to	 take	your	body	 through	as	many
combinations	 and	 variations	 as	 possible.	 Keep	 it	 exciting	 and	 use	 this
opportunity	to	be	as	playful	as	possible,	play	with	your	balance	and	lose	a	bit
of	control.	Loosen	up	not	just	physically	but	mentally	too!
HOT	COALSMove	 sprightly	 on	 the	 balls	 of	 your	 feet	 as	 if	 walking	 on	 hot	 coals	 or	 act	 as
though	you	are	walking	barefoot	on	a	beach	with	scalding	sand.	Challenge	your
balance	and	stability	with	each	step.
Plant	your	feet	as	quietly	and	as	softly	as	you	can.	Remember	there	are	hot	coals
beneath	your	feet.	Sound	effects	are	optional!
	
JUMP-JUMP
Jump	up	onto	a	bench	or	jump—tuck-jump	style,	knees	to	your	chest	and	repeat
about	 five	 times	 but	 not	 in	 quick	 succession.	 Reset	 after	 each	 jump	 and	 land
softly	like	a	cat.
Jumping	will	force	your	body	to	recruit	more	fast-twitch	muscle	fibres	and	will
get	the	heart	and	lungs	primed	for	movement.
	
DEAD-HANG
Hang	from	a	bar	or	tree	branch	for	about	ten	to	fifteen	seconds	with	your	arms	in
line	with	your	shoulders.	Keep	your	lower	body	relaxed	and	don’t	let	your	feet
touch	the	ground.
This	 hang	will	 expand	 your	 spinal	 column	 and	 free	 up	 nerve	 transmissions	 to
your	muscles	priming	you	for	movement.
VIRTUAL	JUMP	ROPE
This	is	a	jump	rope	or	skipping	motion	without	using	a	rope—that	is,	a	Virtual
Jump	Rope.
Maintain	your	balance	and	time	your	jumps	based	on	the	‘virtual’	speed	of	the
rope.	Focus	on	being	light	on	your	feet,	by	staying	on	the	balls	of	your	feet.	It
will	switch	on	your	body’s	proprioception	and	shift	your	heart	rate	up.
For	an	extra	challenge	do	as	many	variations	as	possible,	for	example,	hopping
on	one-leg,	skipping	backwards	or	pretend	you	are	taking	part	in	Double	Dutch
with	friends.
Skipping	(jump	rope)	burns	around	 the	same	number	of	calories	per	minute	as
running	 but	 has	 far	 less	 impact	 on	 your	 joints	 and	 tendons,	 making	 it	 a	 low-
impact	 form	 of	 cardio	 activity.	 It	 can	 also	 improve	 balance	 and	 coordination
according	to	the	Journal	of	Sports	Science	Medicine.
SLOW-MO
Remember	as	a	kid	moving	in	slow	motion	usually	as	a	superhero	character?	As
an	 adult,	 it’s	 a	 great	 way	 to	 explore	 movement	 and	 focus	 on	 every	 nuance
available.	Pick	a	movement	pattern	such	as	a	crawl,	 run	or	Virtual	Throw	and
perform	it	as	slowly	and	as	much	exaggerated	motion	as	possible.
VIRTUAL	THROW
Perform	a	throw	without	an	object	and	do	as	many	throw	variations	as	possible:
single-hand,	both	hands,	overhead,	javelin	throw,	etc.
WHAT	ABOUT	STRETCHING?
For	Animal	Moves,	we	will	take	our	cue	from	nature.	Pandiculation	is	a	natural
alternative	to	stretching	that	can	improve	your	flexibility,	mobility	and	vigour	at
the	same	time.
Pandiculation,	which	 involves	contracting	a	set	of	muscles,	 slowly	 lengthening
them,	and	then	contracting	again	to	a	rest	position,	is	so	powerful	that	it	has	even
been	called	“nature’s	reset	button.”
You	may	not	 recognize	 the	name—pandiculation—but	you	will	 instantly	know
when	your	household	pets	do	this.	In	fact,	cats	or	dogs	can	pandiculate	as	often
as	40-50	times	a	day.	They	appear	to	be	stretching	out	their	tummies,	but	what
they	are	doing	is	contracting	and	then	lengthening	their	neck	and	back	muscles.
It	is	enormously	relaxing	for	these	animals,	and	comes	with	one	added	benefit:	it
prepares	 them	 for	 movement	 afterwards.	 In	 fact,	 you	 may	 be	 surprised	 when
your	cat	pandiculates	and	then	suddenly	starts	prancing	around	the	room.
However,	 many	 of	 us	 will	 perform	 a	 pre-or	 post-workout	 static	 stretch	 even
though	according	to	research	there	is	substantial	evidence	that	static	stretching:
Does	not	reduce	injury	rates.
Is	proven	to	be	detrimental	to	athletic	performance.
Does	not	reduce	or	prevent	post-workout	muscle	soreness.
NATURE’S	RESET	BUTTON
Take	 a	 cue	 from	nature.	Make	pandiculation,	 not	 static	 stretching	part	 of	 your
daily	routine;	mimic	a	cat—do	it	first	thing	in	the	morning	and	then	repeat	often
in	 your	 warm-ups	 to	 help	 stay	 supple,	 reduce	 tightness	 and	 relieve	 chronic
muscle	pain.
4.	COOL-DOWN
The	main	aim	of	the	cool-down	is	to	promote	recovery	and	return	the	body	to	a
pre-activity	state.	The	cool-down	state	aims	to	gradually	decrease	the	heart	rate,
relax	the	muscles	and	bring	the	body	temperature	down.	Get	your	heart	rate	back
to	normal	with	controlled	breathing	by	using	mild	activity.
Any	exercise	from	the	WARM-UP	section	is	an	excellent	cool-down	candidate.
Just	 perform	 those	 movements	 at	 an	 even	 slower	 pace	 than	 your	 warm-up,
gradually	 slowing	 down	 the	 pace	 and	 exertion	 of	 the	 activity	 over	 several
minutes	 can	 seem	 like	 a	 natural	 progression—as	well	 as	 fulfilling	 the	 need	 to
include	a	cool-down	at	the	end	of	your	exercise.
Another	option	is	to	walk	briskly	for	a	few	minutes	after	your	exercise,	making
sure	 that	 this	 activity	 is	 lower	 in	 intensity	 than	 the	 exercises	 you	 have	 just
performed.
Always	 remember	 to	 cool-down	 after	 exercising.	 This	 gives	 your	 muscles	 a
chance	 to	 relax	 and	 prevents	 your	 blood	 pressure	 from	 dropping	 too	 quickly,
which	 can	 happen	 if	 your	 blood	 is	 allowed	 to	 pool	 in	 your	 extremities.	Aside
from	bringing	body	 temperature	 and	heart	 rate	 down,	 the	 cool-down	helps	 the
body	dispose	of	waste	products	and	toxins,	such	as	lactic	acid,	which	can	build
up	during	vigorous	exercise.	Lactic	acid	 is	more	effectively	removed	by	gentle
exercise	than	stopping	suddenly.
You	 may	 see	 conflicting	 advice	 as	 to	 whether	 cooling	 down	 prevents	 post-
exercise	 muscle	 soreness,	 also	 known	 as	 delayed-onset	 muscle	 soreness
(DOMS),	which	 tends	 to	occur	after	doing	unfamiliar	exercise	or	working	at	a
harder	level	than	usual.	However,	even	if	cooling	down	doesn’t	stop	DOMS,	the
other	 benefits	 of	 cooling	 down	 mean	 that	 you	 should	 always	 make	 it	 a
component	of	your	exercise	session.
	
Exercising	 initiates	 the	 sympathetic	 nervous	 system,
the	part	of	the	nervous	system	that	 is	responsible	for
your	 body's	 "flight	 or	 fight"	 response.	 This	 is	 your
body's	 response	 to	 challenges	 such	as	 sprinting	 from
danger	or	defending	yourself	against	an	intruder.
Your	 pupils	 dilate,	 heart	 rate	 increases,	 blood
pressure	 rises.	 When	 you	 stop	 exercising,	 your
sympathetic	 nervous	 system	 switches	 off,	 and	 your
parasympathetic	nervous	system	switches	on.
	
RELAXATION	POST-ACTIVITY
Here	are	a	couple	of	other	exercises	that	you	can	use	to	gain	more	control	over
your	breathing	and	aid	in	bringing	relaxation	and	reducing	stress	to	the	body.
Fist	Clench/Diaphragmatic	Breathing
Standing	nice	and	tall	with	arms	at	your	sides,	feet	shoulder-width	apart.
Take	a	deep	breath	through	your	nose,	mouth	and	chest.
Engage	 the	 diaphragm/lower	 abdomen	 into	 your	 breathing	 rather	 than
just	shallow	breathing	with	your	upper	chest.
Hold	your	breath	and	count	to	10	with	fists	clenched.
Completely	exhale	and	forcefully	exhale	air	through	your	body	as	if	you
were	 rapidly	 losing	 air	 from	 a	 balloon	 and	 relax	 your	 whole	 body
simultaneously.
Perform	this	once	or	twice	at	the	most.
Full-Body	Clench
Standing	nice	and	tall	with	arms	at	your	sides,	feet	shoulder-width	apart.
Create	 tension	 in	 the	 entire	 body	 (except	 the	 head)	 by	 squeezing	 the
muscles	 in	your	whole	body,	 from	 the	 feet	upward,	 lower	 legs,	 thighs,
bottom,	stomach,	back,	chest,	shoulders	and	arms.
Take	a	deep	breath	through	your	nose,	mouth	and	chest.
Engage	 the	 diaphragm/lower	 abdomen	 into	 your	 breathing	 rather	 than
just	shallow	breathing	with	your	upper	chest.
Hold	your	breath	and	count	to	10	with	the	whole-body	clenched.
Slowly	release	your	breath	and	let	your	body	go	completely	limp.
Repeat	3	to	5	times.
	
The	 parasympathetic	 nervous	 system	 activates	 when
you	are	at	 rest.	Your	blood	pressure	decreases,	 your
blood	vessels	 relax,	blood	 flow	 increases	 to	 your	gut,
and	your	heart	rate	slows.
The	 blood	 that	 only	 moments	 ago	 was	 being
powerfully	 pumped	 by	 your	 sympathetically	 primed
heart	 no	 longer	 has	 that	 requirement	 and	 tends	 to
pool	in	your	extremities	which	can	lead	to	fainting	or
dizziness.	 This	 can	 be	 avoided	 by	 a	 cooldown	 after
exercising.
5.	WEEK	ONE
DAY	01	–	POSTURE
Day	01	–	Posture	[15	minutes]	—RPE	(1-4)
Today	we	will	be	focusing	on	Posture	(page	30).	As	it’s	day	one	I	will	add	some
additional	tips	to	help	you	flow	from	one	pose	to	the	next.	This	day	is	the	same
for	all	levels.	Start	with	controlled	and	deliberate	breathing.
1.	 Lie	down	on	your	back	in	Lie	Down	Pose	flat	on	your	back,	arms	on	the
ground,	 palms	 facing	 upwards.	 Do	 2	 minutes	 of	 long-slow,	 deep
breathing,	pushing	your	body	down	and	feeling	as	much	contact	with	the
ground	as	possible.	Reflect	on	how	you	feel.	Relax	and	note	any	changes
in	your	body	or	mind.
2.	 Sit-Up	with	your	arms	at	your	sides,	palms	on	the	ground,	back	straight,
legs	straight	out	in	front.	This	is	the	Sitting	Pose.	Hold	for	1	minute.
3.	 Place	your	hands	on	the	floor,	palms	facing	forward	and	push	up	to	lift
your	 hips	 off	 the	 ground	 and	 bend	 the	 knees	 slightly	 bringing	 the	 feet
closer	to	the	body.	This	is	Crab	Pose.	Hold	for	1	minute.
4.	 While	taking	hands	off	the	floor,	stay	balanced.	Trying	to	keep	the	feet
exactly	 as	 they	 are	 lean	 forward	 and	 transition	 into	 the	 Hunter-
Gatherer	Squat.	Hold	for	1	minute.
5.	 Keep	the	feet	exactly	as	they	are,	but	now	bend	the	body	forward	from
the	waist	and	drop	the	arms	in	front	of	you	with	knees	a	few	inches	off
the	ground.	This	is	the	Bear	Pose.	Hold	for	1	minute.
6.	 Lean	back	 into	 the	Hunter-Gatherer	Squat.	Hold	 for	 1	minute.	Then
Stand.
7.	 Bring	your	feet	back	together	so	they	are	straight	under	your	hips.	Bend
the	 right	knee	 to	 raise	 the	 right	 foot	off	 the	 floor,	 so	 the	sole	 is	 in	 line
with	the	opposite	knee.	This	is	the	Crane	Pose.	Hold	for	30	seconds.	It
is	okay	to	wobble.	Come	out	of	it	as	needed,	or	hold	onto	the	wall	or	a
sturdy	piece	of	 furniture	 for	 support.	Bring	your	 foot	down	and	switch
legs.	Hold	for	30	seconds.
8.	 Stand.	Place	your	feet	shoulder-width	apart	and	lower	into	the	Air	Squat
Hold.	Hold	for	30	seconds.
9.	 Lower	 yourself	 further	 into	 the	Hunter	 Gatherer	 Squat.	 Hold	 for	 1
minute.
10.	 Walk	 your	 hands	 forward	 into	Cat	Pose	with	 hands	 and	 feet	 together.
Hold	for	30	seconds.
11.	 Back	to	Hunter	Gatherer	Squat.	Hold	for	30	seconds.
12.	 Walking	your	hands	back	into	Crab	Pose.	Hold	for	1	minute.
13.	 Drop	the	hips	and	lean	back	into	the	Sitting	Pose.	Hold	for	1	minute.
14.	 Lower	the	torso	and	lie	down	on	your	back	in	the	Lie-Down	Pose.	Hold
for	3	minutes	 (or	up	 to	5	minutes,	 if	 you	have	 time),	 to	 appreciate	 the
changes	in	your	body.
15.	 At	 the	 end	 of	Lie-Down	 Pose,	 sit	 up	 or	 stand	 up	 and	 shake	 out	 your
body	as	your	cool-down.	Make	some	notes	about	your	progress	day	and
do	so	on	a	daily	basis.
	
DAY	02	-	MOVEMENT	CIRCUIT
Day	02	–	Movement	Circuit	 [15-30	minutes]	—RPE	(4-6)	Don't	neglect	 the
warm-up	or	cool-down	especially	relevant	today.	At	least	1-2	minutes	minimum
for	both	and	use	some	of	the	suggestions	I	mentioned	in	the	introduction	making
sure	to	incorporate	something	playful.	Here	your	RPE	should	be	in	the	range	of
4-6.
Determine	your	level	in	SELECT	YOUR	LEVEL	(page	18).
Repeat	exercises	for	the	allotted	time	and	rest	as	needed.
Beginners:	15	minutes
Intermediate:	22	minutes
Advanced:	30	minutes
Familiarise	 yourself	 with	 the	 Movement	 Circuit	 tips	 in	 the	WHAT'S	 THE
PLAN?	Chapter	(page	22)	before	you	begin.
	
DAY	03	–	HIGH-INTENSITY	INTERVALS
Day	 03	 –	High-Intensity	 Intervals	 [18-23	minutes]	—RPE	 (8+)	 Familiarise
yourself	with	 the	HIIT	 tips	 in	 the	WHAT'S	THE	PLAN?	 section	 before	 you
begin.	For	each	exercise:
Beginners:	10	sec	work,	30	sec	rest	(repeat	8	times)	Intermediate:	15	sec
work,	 20	 sec	 rest	 (repeat	 8	 times)	Advanced:	 20	 sec	 work,	 10	 sec	 rest
(repeat	8	times)
Shake	the	legs	and	arms	out	during	the	60-second	walk	recovery.
Aim	for	an	RPE	of	8	or	above.
	
DAY	04	–	POSTURE
Day	04	–	Posture	[15	minutes]	—RPE	(1-4)
Repeat	 day	1	 to	 ease	 into	your	movement	 practice.	Read	 through	 the	names	 a
few	times	and	review	the	images.	This	is	a	low-intensity	session	(RPE	1-4).
IMPORTANT
You	have	already	completed	this	activity	on	Day	1,	so	this	is	officially	our	first
recovery	day.	Especially	crucial	after	yesterday's	High-Intensity	Interval	session
where	you	might	be	developing	some	muscle	soreness.	The	moves	are	the	same
as	Day	1,	but	the	experience	will	differ	significantly.
Here	are	 seven	additional	pointers	 to	make	 this	 session	even	more	 fruitful	 and
mindful:
1.	 Focus	 on	 your	 deep	 breathing	 in	 through	 the	 nose,	 out	 through	 the
mouth.	Pay	attention	to	the	lungs	expanding	and	expelling	air.
2.	 Close	 your	 eyes	 and	 connect	 your	 thoughts	 and	 mind	 with	 how	 your
body	feels.
3.	 Embrace	 the	 experience	 of	 feeling	 muscle	 soreness	 and	 the	 stabiliser
muscles	working	when	the	body	shakes	rapidly.
4.	 Appreciate	that	every	deep	breath	increases	the	ability	to	relax,	decreases
stress	and	feeds	the	body.
5.	 Pay	attention	to	how	your	body	feels	in	all	of	these	poses	and	positions,
even	when	lying	down	push	down	into	the	ground	and	notice	the	contact
points	that	you	have	with	it.
6.	 Contract	your	muscles	and	 tighten	everything	as	much	as	possible.	For
instance,	push	your	lower	back	into	the	ground	and	sense	the	abs	tighten,
squeeze	the	glutes	(bottom)	and	feel	the	thighs	tighten.	When	performing
the	sitting	pose,	push	down	into	the	ground	with	the	palms	and	push	the
shoulders	back	squeezing	the	shoulder	blades.
7.	 Maintain	controlled	breathing	and	stay	relaxed	in	the	face.
8.	 All	activity	in	this	sequence	begins	and	ends	with	a	posture.
TIP:	Stabiliser	muscles	contract	to	maintain	posture	and	to	support	the	joints,
so	very	important	to	work	these	often	neglected	muscles.
	
By	now	you	may	be	 experiencing	muscle	 soreness	 or
DOMS	 (delayed-onset	 muscle	 soreness)	 which	 is	 a
normal	process	that	can	occur	after	strenuous	activity
which	stresses	the	body	beyond	what	it	is	accustomed
to.
This	 occurs	 in	 beginners	 as	 well	 as	 those	 who	 are
veterans	to	physical	exercise.	The	best	way	to	get	over
DOMS	is	 to	keep	mobilised	with	gentle	movement	so
you	hurt	less	and	recover	more	speedily.
	
DAY	05	–	STRENGTH
Day	05	–	Strength	[approximately	10-30	minutes]	—RPE	(8)	This	is	our	first
strength	and	power	day.	For	each	exercise:
Beginners:	Complete	1	round
Intermediate:	Complete	2	rounds
Advanced:	Complete	3	rounds
Pay	attention	to	the	rest	periods	(between	30	seconds	to	1	minute)	as	you	want	to
recover	before	the	next	exercise	or	round.
TIP:	Do	not	let	a	lack	of	equipment	stop	you	doing	the	carries,	for	example
—if	 I	 was	 on	 vacation—I	 would	 use	 my	 carry-on	 luggage	 suitcase	 for	 the
Waiter's	Walk	 and	Farmer's	Walk.	 Use	whatever	 you	 have	 to	 be	 able	 to
perform	 the	 task,	 keep	movements	 slow,	 purposeful	 and	mindful.	The	 press
movements	 are	 tough.	Avoid	 using	 the	 knees—if	 these	 are	 too	 difficult	 just
lower	yourself	as	much	as	possible.	Your	best	effort	 counts,	 and	 there	 is	no
such	thing	as	failure.
	
DAY	06	–	MOVEMENT	CIRCUIT
Day	06	–	Movement	Circuit	[15-30	minutes]	—RPE	(4-6)	Familiarise	yourself
again	 with	 the	Movement	 Circuit	 tips	 in	 the	WHAT'S	 THE	 PLAN?	 section
before	you	begin.
Repeat	for	the	allotted	time,	rest	as	required.
Beginners:	15	minutes
Intermediate:	22	minutes
Advanced:	30	minutes
	
Through	 natural	 selection,	 we	 thrived	 on	 a	 broad
repertoire	of	activity	and	intensity.
We	 are	 designed	 to	 be	movement	 generalists,	 multi-
skilled	 and	 multi-faceted,	 rather	 than	 specialists	 in
one	or	two	areas.	Our	training	should	reflect	this.
	
DAY	07	–	HIGH-INTENSITY	INTERVALS
Day	07–	High-Intensity	Intervals	[18-23	minutes]	—RPE	(8+)
Beginners:	10	sec	work,	30	sec	rest	(repeat	8	times)	Intermediate:	15	sec
work,	 20	 sec	 rest	 (repeat	 8	 times)	Advanced:	 20	 sec	 work,	 10	 sec	 rest
(repeat	8	times)
Then	1	x	60	sec	walk,	before	moving	on	to	the	next	exercise.
Did	You	Know?	With	HIIT	workouts	you	getan	after-burn	effect	where	your
body	can	burn	calories	up	to	72	hours	after	the	activity	this	is	known	as	EPOC
(Excessive	Post	Oxygen	Consumption).
	
Congratulations,	 you’ve	 made	 it	 through	 the	 first
week.	See	you	tomorrow	to	begin	Week	2.
6.	WEEK	TWO
DAY	08	–	BREATHING	POSTURE
Day	 8	 –	 Breathing	 Posture	 [approximately	 18	 minutes]	 —RPE	 (1-4)
Congratulations.	You	are	doing	great	 and	have	been	doing	 so	well;	 today	 it	 is
time	to	focus	on	breath	work	and	then	to	focus	on	another	posture	sequence.	Be
mindful.
Try	this	simple	breathing	exercise	to	reduce	blood	pressure	and	to	manage	stress.
1.	 Start	with	the	Lie-Down	Pose	or	Sitting	Pose
2.	 Clear	 the	mind	and	 focusing	only	on	your	breathing.	Feel	 the	air	 enter
your	lungs	and	exhale	out	of	the	lungs.
3.	 Close	 your	mouth	 and	 take	 a	 deep	 breath	 in	 through	 the	 nose	 for	 four
seconds.
4.	 Hold	that	breath	for	eight	seconds.
5.	 Breath	out	through	the	mouth,	slowly	and	controlled,	for	eight	seconds.
6.	 Repeat	steps	2	through	5	four	times.
7.	 Finish	 this	 sequence	 by	 breathing	 normally,	 but	 continue	 to	 focus	 on
breathing	technique	during	the	posture	sequence.
This	 Posture	 sequence	 is	 similar	 to	 Days	 1	 and	 4,	 with	 a	 few	 more	 postures
thrown	in.	You	should	now	be	getting	confident	with	the	names	of	the	poses	and
how	 to	 do	 them,	 and	 pacing	 yourself	 for	 the	 next	 15	minutes.	 You	 deserve	 a
well-earned	breather	after	last	week's	efforts!
USE	YOUR	MIND	AND	STAY	LEAN
Mindfulness	might	sound	like	it	belongs	in	the	same	category	as	new-age	health
remedies,	 but	 it	 has	 been	 studied	 and	 shown	 to	 reduce	 stress,	 reduce	 blood
pressure	and	strengthen	the	immune	system	–	but	research	suggests	it	could	also
lead	to	a	leaner	body	too.	A	study	published	in	the	American	Journal	of	Health
Behaviour	 indicated	 that	 those	 with	 higher	 levels	 of	 mindfulness	 were
significantly	 less	 likely	 to	 have	 high	 blood	 sugar	 levels	 and	 less	 prone	 to
overweight	and	obesity.
The	researchers	concluded	that	better	mindfulness	makes	people	more	likely	to
exercise	and	stick	 to	fitness	programmes	once	 they	have	started	 them,	and	 less
likely	 to	 crave	 for	 unhealthy	 snacks	 too.	 So	why	 is	 that?	Being	more	mindful
gives	you	a	greater	sense	of	control	over	your	life,	becoming	a	catalyst	to	enable
you	to	change	what	needs	to	change.
BE	MINDFUL
You	 do	 not	 need	 to	 do	 yoga	 or	 Tai	 Chi	 to	 be	 mindful,	 and	 there	 is	 nothing
complicated	about	achieving	it.	All	mindfulness	means	is	being	focused	on	the
present	and	accepting	 the	feelings	and	 thoughts	you	have	at	 that	moment.	This
could	 be	 accomplished	 during	 a	 few	minutes	 of	 deep	 thought	 once	 or	 twice	 a
week	or	making	even	better	use	of	your	time	during	the	breathing,	posture	and
mobility	circuit	days	and	you	will	improve	your	posture	and	mobility	at	the	same
time.
1.	 Pay	attention	to	your	breathing.
2.	 Focus	on	what	you	are	doing.
3.	 Pay	attention	to	how	you	are	moving.
	
DAY	09	–	FUN	DAY
Day	09	–	Fun	Day	[take	your	time!]	—RPE	(1-9)
Today	is	reserved	for	fun	and	to	get	other’s	involved.	Here	are	a	few	suggestions
and	this	is	not	an	optional	day!	Make	it	happen.
Play	Primal	Play	Tag	(see	below)	or	the	version	of	tag	you	played	as	a
child.
Dance	to	a	song	you	loved	as	a	teenager,	on	repeat.
Play	a	child’s	game	you	played	as	a	youngster	with	the	kids.
Primal	Play	Tag:
1.	 Tag	is	a	universal	game	that	is	played	by	children	all	over	the	world.
In	some	places,	 it	 is	known	as	"catch"	or	"it".	 In	 this	version	of	 tag,
both	of	you	are	‘it'.
2.	 This	 version	 is	 based	 on	 two	 people,	 the	 idea	 here	 is	 to	 stay	 in
relatively	close	proximity	to	each	other.
3.	 Extend	the	arms	and	use	the	hands	to	tag	each	other	between	the	hip
and	the	knees	only.
4.	 Score	points	for	each	contact,	the	first	to	ten	is	usually	a	good	match.
5.	 Maintain	eye	contact,	be	safe	and	considerate.
6.	 WARNING:	 This	 game	 can	 generate	 uncontrollable	 smiles	 and
laughter.
	
DAY	10	–	MOVEMENT	CIRCUIT
Day	10	–	Movement	Circuit	[15-30	minutes]	—RPE	(4-6)
Repeat	 for	 the	 allotted	 time,	 rest	 as	 required.	 Transition	 as	 smoothly	 and	 as
quietly	as	possible	and	focus	on	your	purposeful	breathing.
Aim	 for	 slow,	 graceful	 movement.	 Don’t	 be	 afraid	 of	 mixing	 things	 up,	 for
example	change	your	foot	position	on	the	Air	Squat	each	time.	Vary	the	height
of	the	Duck	Walks	and	interact	with	the	environment	around	you.
Beginners:	15	minutes
Intermediate:	22	minutes
Advanced:	30	minutes
	
Focus	on	training	movements	rather	than	muscles,	to
improve	 full-body	 coordination	 and	 build	 real-world
strength.
	
DAY	11	–	HIGH-INTENSITY	INTERVALS
Day	 11	 –	 High-Intensity	 Intervals	 [18-23	 minutes]	 —RPE	 (8+)	 For	 each
exercise:
Beginners:	10	sec	work,	30	sec	rest	(repeat	8	times)	Intermediate:	15	sec
work,	 20	 sec	 rest	 (repeat	 8	 times)	Advanced:	 20	 sec	 work,	 10	 sec	 rest
(repeat	8	times)
Then	1	x	60	sec	walk,	as	active	recovery,	before	moving	on	to	the	next	exercise.
	
DAY	12	–	MOBILITY	CIRCUIT
Day	12	–	Mobility	Circuit	[25	minutes]—RPE	(1-4)
This	is	a	focus	on	the	ability	to	move	freely	and	easily.	Don't	rush.	Aim	for	dead-
slow	 flow	 of	movement	 at	 low	 intensity.	 Think	 about	 the	 body	 parts	 that	 are
engaged,	 the	 contact	 points	 with	 the	 ground	 and	 also	 the	 transition	 from	 one
movement	pattern	to	the	next.
A	 few	new	moves	 introduced	here,	 so	 take	 things	nice	and	slow!	Stay	 relaxed
with	controlled	breathing.
	
DAY	13	–	STRENGTH
Day	 13	 –	 Strength	 [approximately	 10-30	 minutes]	 —RPE	 (8)	 This	 is	 our
second	strength	and	power	day.	For	each	exercise:
Beginners:	Complete	1	round
Intermediate:	Complete	2	rounds
Advanced:	Complete	3	rounds
Pay	attention	to	the	rest	periods	(between	30	seconds	to	1	minute)	as	you	want	to
recover	before	the	next	exercise	or	round.
Optimal	 time	 for	 strength	 training?	 Medicine	 and	 Science	 in	 Sports	 And
Exercise	found	that	people	are	stronger	at	night	(18:00-20:00)
	
Research	tells	us	the	profound	impact	that	the	natural
environment	has	on	mental	health	and	physical	well-
being.
A	 study	 at	 the	 University	 of	 Queensland,	 Australia,
found	that	those	who	exercised	outdoors	on	a	regular
basis	 had	 higher	 levels	 of	 serotonin,	 a	 hormone	 that
regulates	 mood,	 than	 those	 who	 trained	 mainly
indoors.	 They	 also	 had	 higher	 levels	 of	 endorphins,
the	post-exercise	rush	that	occurs	after	exercise.
	
DAY	14	–	POSTURE
Day	14	–	Posture	[15	minutes]	—RPE	(1-4)
Today	 you	 will	 be	 repeating	 the	 postures	 from	 Day	 8	 without	 the	 breathing
exercise	beforehand.	Try	to	breathe	very	deeply	and	be	conscious	of	every	part
of	you.	Muscles,	joints,	the	contact	with	the	ground	and	your	environment.	There
should	be	a	sense	of	relaxation	at	the	end	of	the	sequence	of	poses	even	though
some	of	the	series	may	prove	challenging.
Posture	is	a	term	used	to	describe	a	position	of	the	body	or	the	arrangements	of
body	parts	relative	to	one	another.	Ideal	postures	are	those	assumed	to	perform
an	activity	in	the	most	efficient	manner	utilising	the	least	amount	of	energy.
Ever	considered	why	standing	does	not	take	too	much	effort	even	though	you	are
standing	 against	 gravity?	 For	 perfectly	 erect	 standing,	 however,	 very	 little
muscle	activity	is	needed.	Joints	are	balanced	on	one	another	in	such	a	way	as	to
minimise	 the	 work	 necessary	 to	 hold	 one	 upright	 against	 gravity.	 Posture	 in
these	 terms	 is	 thought	 of	 as	 static,	 even	 though	 there	 is	 always	 movement
however	slight.
Some	of	these	poses	require	far	more	effort	from	the	stabiliser/postural	muscles,
and	so	these	postures	are	more	dynamic	in	nature.	For	example,	when	doing	the
Crane	Pose	and	standing	on	one	leg,	your	muscles	work	far	more	than	standing
on	two	feet	to	maintain	stability.
Note	 down	 the	 work	 you	 did	 and	 how	 you	 feel	 regarding	 the	 moves	 and
challenges	 you	might	 have	 had.	Whatwas	 easy?	What	was	 challenging?	Also
during	 the	 session	 today	 ponder	 the	 differences	 between	 static	 and	 dynamic
postures.
HALFWAY	THROUGH
Congratulations.	You	have	made	it	halfway	through	the	programme.	Well	done!
You’ve	repeated	some	of	the	movement	patterns	from	week	one	but	also	added
some	more	 challenging	 moves	 with	 a	 day	 of	 FUN	movement	 and	 a	 mobility
circuit.	Journal	your	experience	and	reflect	on	the	movement	patterns	you	liked
best	and	begin	forming	a	list	of	your	favourite	moves.
Keep	up	the	good	work	clearing	those	hurdles	and	prepare	yourself	for	Week	3.
	
In	 2014,	 researchers	 at	 Ohio	 University	 published	 a
study	 in	 the	 Journal	 of	 Neurophysiology,	 in	 which
they	 showed	 that	 simply	 visualising	 a	 strenuous
workout	 could	 help	 to	 tone	muscles	 and	make	 them
stronger.
7.	WEEK	THREE
DAY	15	–	HIGH-INTENSITY	INTERVALS
Day	 15	 –	 High-Intensity	 Intervals	 [18-23	 minutes]	 —RPE	 (8+)	 For	 each
exercise:
Beginners:	10	sec	work,	30	sec	rest	(repeat	8	times)	Intermediate:	15	sec
work,	 20	 sec	 rest	 (repeat	 8	 times)	Advanced:	 20	 sec	 work,	 10	 sec	 rest
(repeat	8	times)
Then	1	x	60	sec	walk,	as	active	recovery,	before	moving	on	to	the	next	exercise.
	
DAY	16	–	MOBILITY	CIRCUIT
Day	16	–	Mobility	Circuit	[25	minutes]	—RPE	(1-4)	Mobility	is	used	to	work
on	natural	flexibility	while	in	motion.	Make	these	movements	slow,	graceful	and
controlled.	This	is	another	focus	on	the	ability	to	move	freely	and	comfortably.
Think	about	 the	movement	and	parts	of	 the	body	 that	are	engaged,	 the	contact
points	with	the	ground	and	also	the	transition	from	one	movement	pattern	to	the
next.	Take	your	time	and	don’t	rush.
Another	 suggestion	 is	 to	 make	 your	 breathing	 pattern	 match	 the	 mobility
activity,	for	example	as	you	lunge	breathe	in,	as	you	reach	breathe	out.
	
Don’t	feel	that	your	training	needs	to	be	conducted	at
a	 particular	 time	 or	 place.	 Integrating	 physical
activity	into	your	daily	routine	will	reduce	the	need	to
fall	back	on	the	lack-of-time	excuse.
For	example,	do	a	Bear	Crawl	across	the	room	to	pick
up	the	remote,	hold	a	Hunter-Gatherer	Squat	during
television	 commercial	 breaks	 or	 Bunny	 Hop	 while
waiting	for	the	kettle	to	boil.
	
DAY	17	–	MOVEMENT	CIRCUIT
Day	 17	 –	 Movement	 Circuit	 [15-30	 minutes]	 —RPE	 (4-6)	 Repeat	 for	 the
allotted	 time,	 rest	 as	 required.	 Transition	 as	 smoothly	 and	 as	 gracefully	 as
possible	and	focus	on	your	purposeful	breathing.
Change	pace	and	intensity	within	the	same	movement.	When	resting—rest	in	an
animal	pose	position	of	your	choice	with	controlled	breathing.
Beginners:	15	minutes
Intermediate:	22	minutes
Advanced:	30	minutes
Benefits:	 Research	 links	 exercise	 to	 mitochondrial	 changes.	 A	 2011	 study
found	 that	 exercise	 induces	 changes	 in	 mitochondrial	 enzyme	 content	 and
activity,	 which	 can	 increased	 your	 cellular	 energy	 production,	 decrease
symptoms	of	fatigue	and	decrease	your	risk	of	chronic	disease.
	
DAY	18	–	FUN	DAY
Day	18	–	Fun	Day	[take	your	time!]	—RPE	(1-9)
Today	is	reserved	for	fun	and	to	get	other’s	involved.	Maybe	get	the	kids	or	your
partner	 involved?	 Once	 again	 this	 is	 not	 optional.	 Have	 some	 fun,	 make	 it
happen.	Challenge	yourself	to	do	something	fun.
Walk	on	some	railings,	or	a	low	wall.	Challenge	your	balance.
Get	a	group	of	friends	together	and	play	Dodgeball	or	similar.
Go	rollerblading	or	another	fun	physical	task	you	haven’t	tried	before!
Use	your	non-dominant	hand	as	often	as	possible	for	non-critical	tasks.
Challenge	Your	Balance!
	
Research	points	 to	one	 fact:	willpower	 for	many	 is	a
burning	 candle	 that	 doesn’t	 last	 long,	 but	 habits	 are
automatic,	long	term	and	easily	followed.
Break	bad	habits	and	replace	with	good	ones	–	 start
simple,	put	your	 training	shoes	and	workout	gear	by
your	bed	every	night	if	you	want	to	do	your	workout
first	thing	in	the	morning.
	
DAY	19	–	STRENGTH
Day	 19	 –	 Strength	 [approximately	 20-30	 minutes]	 —RPE	 (8)	 For	 each
exercise:
Beginners:	Complete	1	round
Intermediate:	Complete	2	rounds
Advanced:	Complete	3	rounds
Pay	attention	to	the	rest	periods	(between	30	seconds	to	1	minute)	as	you	want	to
recover	before	the	next	exercise	or	round.	There	are	more	reps	compared	to	the
previous	strength	session.	Be	strong,	be	useful!
Remember	the	weights	are	guidelines	so	experiment	to	find	a	suitable	resistance.
	
DAY	20	–	POSTURE
Day	20	–	Posture	[17	minutes]	—RPE	(1-5)
Today	you	will	be	 repeating	 the	postures	 from	Day	8	but	 spending	a	bit	more
time	doing	so.
	
DAY	21	–	HIGH-INTENSITY	INTERVALS
Day	 21	 –	 High-Intensity	 Intervals	 [18-23	 minutes]	 —RPE	 (8+)	 For	 each
exercise:
Beginners:	10	sec	work,	30	sec	rest	(repeat	8	times)	Intermediate:	15	sec
work,	 20	 sec	 rest	 (repeat	 8	 times)	Advanced:	 20	 sec	 work,	 10	 sec	 rest
(repeat	8	times)
Then	1	x	45	sec	walk,	as	active	recovery,	before	moving	on	to	the	next	exercise.
HIIT	boosts	 testosterone	and	human	growth	hormone	(HGH)	 levels,	which	are
responsible	 for	 lean	muscle	 gain,	 fat	 loss	 and	 cell	 repair.	 HIIT	 stimulates	 the
production	 of	 HGH	 by	 up	 to	 450	 per	 cent	 during	 the	 24	 hours	 after	 your
workout,	stoking	the	fat	burning	furnace	and	slowing	down	the	ageing	process.
21	DAYS	TO	A	NEW	YOU?
Once	you	have	settled	into	a	bad	habit—like	crashing	on	your	couch	in	front	of
the	TV	after	 dinner—it	 can	 be	 tough	 to	 reverse	 that	 practice.	Conversely,	 it	 is
often	 just	 as	 hard	 to	 establish	 a	 new	 habit—such	 as	 starting	 a	 new	 exercise
programme.	However,	it	does	not	have	to	be	that	way.
In	fact,	it	might	be	possible	to	change	your	life	in	21	days.	Why	21	days?	Back
in	 the	 1950’s,	 a	 medical	 researcher,	 Dr	 Maxwell	 Maltz	 found	 that	 it	 took	 a
minimum	of	21	days	for	an	old	mental	image	to	fade	away,	only	to	be	replaced
by	a	new	one.	For	a	new	habit	to	take	hold,	then,	your	brain	needs	time	to	adjust
to	the	new	reality.
Over	time,	the	concept	of	“21	days”	took	hold	in	the	popular	imagination,	fueled
by	 self-help	 gurus	 who	 used	 the	 number	 to	 excite	 the	 imaginations	 of	 their
followers.	21	days	is	just	long	enough	to	seem	believable,	but	also	short	enough
to	be	actionable.	In	21	days,	the	thinking	goes,	you	can	change	your	life.
WHAT	DOES	THE	RESEARCH	SAY?
However,	21	days	might	be	a	bit	too	optimistic.	Subsequent	studies	have	shown
that	it	might	take	slightly	longer	than	21	days	for	a	new	habit	to	take	hold.	For
example,	one	study	published	by	London	researchers	in	the	European	Journal	of
Social	Psychology	suggests	that	it	takes	an	average	of	66	days	for	a	new	habit	to
form.
The	 researchers	 studied	 96	 people	 over	 a	 12-week	 period,	 carefully	 recording
how	 well	 they	 were	 able	 to	 follow	 through	 on	 their	 vows	 to	 change	 their
behaviour.	The	shortest	time	it	took	to	embrace	a	new	habit	was	18	days,	while
the	longest	was	254	days.
The	silver	lining	in	the	study	was	that	the	researchers	found	that	it	was	possible
to	have	a	“cheat	day”	now	and	then.	In	other	words,	if	you	are	trying	to	start	a
new	 exercise	 habit	 and	 miss	 a	 day	 here	 and	 there,	 it	 will	 not	 stop	 you	 from
getting	fitter—you	can	still	meet	your	goal	in	the	end.	In	short,	it	 is	possible	to
permit	yourself	not	to	be	perfect.
THERE	ARE	NO	SHORTCUTS
To	summarise	the	underlying	message	seems	to	be:	you	can	change	your	life,	but
there	are	rarely	any	shortcuts.	You	need	to	keep	your	big	picture	goals	in	mind
and	realise	that,	while	things	might	be	troublesome	at	 the	outset,	by	the	end	of
the	first	21-day	period,	you	should	start	to	see	some	changes.	Good	habits	take	a
while	to	form.	The	good	news	is	that	these	practices	can	most	certainly	be	set	if
you	stick	to	it.
KEEP	UP	THE	GOOD	WORK
It	 takes	a	minimum	of	21	days	 to	 form	a	new	habit,	 so	now	 it	 is	up	 to	you	 to
keep	up	the	excellent	work.	Review	your	notes	and	what	you	have	learned	and
keep	up	the	fabulous	work	for	the	final	week	of	theprogramme.
8.	WEEK	FOUR
As	we	begin	week	4,	 this	will	 be	 an	opportunity	 to	 focus	on	 the	progress	you
have	made	so	far	and	seeing	this	through	until	the	end	of	this	week.
DAY	22	–	BREATHING	EXERCISE
Day	 22	 –	High-Intensity	 Intervals	 [6-9	minutes]	 -	RPE	 (1)	 Try	 this	 simple
breathing	exercise	to	reduce	blood	pressure	and	to	manage	stress.
1.	 Start	with	the	Lie-Down	Pose	or	Sitting	Pose
2.	 Clear	 the	mind	and	 focusing	only	on	your	breathing.	Feel	 the	air	 enter
your	lungs	and	exhale	out	of	the	lungs.
3.	 Close	 your	mouth	 and	 take	 a	 deep	 breath	 in	 through	 the	 nose	 for	 four
seconds.
4.	 Hold	that	breath	for	eight	seconds.
5.	 Breath	out	through	the	mouth,	slowly	and	controlled,	for	eight	seconds.
6.	 Repeat	steps	2	through	5	four	times.
7.	 Stand	and	breathe	normally	for	1	minute.
8.	 Repeat	steps	1	through	7	twice.
	
DAY	23	–	MOVEMENT	CIRCUIT
Day	 23	 –	 Movement	 Circuit	 [15-30	 minutes]—RPE	 (4-6)	 Repeat	 for	 the
allotted	 time,	 rest	 as	 required.	 Transition	 as	 smoothly	 and	 as	 gracefully	 as
possible	and	focus	on	your	purposeful	breathing.
Take	it	slow,	add	some	bursts	of	speed,	be	graceful	and	focus	on	the	mind-body
connection.
Beginners:	15	minutes
Intermediate:	22	minutes
Advanced:	30	minutes
	
DAY	24	–	POSTURE
Day	24	–	Posture	[20	minutes]	—RPE	(1-4)	Today	you	will	be	repeating	the
postures	 from	Day	20	but	spending	a	 few	more	minutes	doing	so—concentrate
here	 on	maintaining	 stability.	At	 this	 stage,	 it	 should	 feel	 challenging	with	 all
movements	due	to	the	focused	tension.
	
DAY	25	–	HIGH-INTENSITY	INTERVALS
Day	25	–	High-Intensity	Intervals	[18-23	minutes]	—RPE	(8+)
Beginners:	10	sec	work,	30	sec	rest	(repeat	8	times)	Intermediate:	15	sec
work,	 20	 sec	 rest	 (repeat	 8	 times)	Advanced:	 20	 sec	 work,	 10	 sec	 rest
(repeat	8	times)
Then	1	x	30-second	walk,	as	active	recovery,	before	moving	on.
Benefits:	 A	 study	 from	 Stockholm’s	 Karolinska	 Institute	 found	 that	 HIIT
stimulates	 the	mitochondria	 in	our	cells	 that	 increase	 fat	burning	but	only	 if
you	perform	an	exercise	 for	all	out-bursts	 for	30	 seconds	or	 less,	with	 short
recovery	periods	in	between	those	bursts.	Sessions	should	last	no	longer	than
30	minutes.
	
Children	 imagine	 and	 use	 visualisation	 extensively
when	 playing,	 try	 to	 use	 this	 technique	 to	 play
through	a	workout.	You	will	burn	more	calories	and
expend	more	effort	without	realising	it.
	
DAY	26	–	MOBILITY	CIRCUIT
Day	 26	 –	Mobility	 Circuit	 [25	 minutes]	—RPE	 (1-4)	 Get	 mobile,	 improve
flexibility	and	movement	capability—recuperate	and	regenerate.	Mobility	is	used
to	work	on	natural	flexibility	while	in	motion.
Make	these	movements	slow,	graceful	and	controlled.
	
DAY	27	–	STRENGTH
Day	 27	 –	 Strength	 [approximately	 10-30	 minutes]	 —RPE	 (8)	 For	 each
exercise:
Beginners:	Complete	1	round
Intermediate:	Complete	2	rounds	Advanced:	Complete	3	rounds
Pay	attention	to	the	rest	periods	(between	30	seconds	to	1	minute)	as	you	want	to
recover	before	the	next	exercise	or	round.
Research:	One	hour	a	week	of	resistance	training	lowers	your	risk	of	obesity,
high	blood	pressure	and	elevated	blood	glucose	levels,	according	to	research
from	the	Radboud	University	in	Holland.	These	benefits	were	independent	of
the	amount	of	cardio	training	done.
	
DAY	28	–	FUN	DAY
Day	 28	 –	 Fun	Day	 [take	 your	 time!]	—RPE	 (1-9)	 Have	 some	 fun,	make	 it
happen.
Climb	a	Tree,	or	help	someone	climb	one.
Try	a	cartwheel—if	you	cannot	do	one	just	roll	around.
Music:	100	studies	have	been	done	that	document	the	link	between	workout
music	and	performance.	What	researchers	have	found	is	that	there	is	an	actual
science	 to	creating	 the	optimal	playlist:	 the	songs	 that	work	 the	best	are	up-
tempo	 ones	 that	 produce	 a	 rhythmic	 response	 within	 the	 body,	 thereby
encouraging	 you	 to	move.	 Playing	music	 helps	 to	 distract	 you	 from	 fatigue
and	pain,	and	also	contributes	to	elevating	your	mood.
However,	it	does	not	just	work	as	a	distraction,	a	2012	review	of	the	research,
concludes	that	it	also	improves	efficiency	too,	the	study	showed	that	cyclists
who	listened	to	music	used	7%	less	oxygen	to	do	the	same	work	as	those	who
cycled	without	music.
	
THE	END?	NO	JUST	THE	BEGINNING
Part	of	the	joy	and	inspiration	that	comes	from	participating	in	this	programme	is
being	 aware	 that	 you	 have	 pushed	 yourself	 perhaps	 beyond	 what	 you	 once
thought	impossible.	However,	what	happens	after	you	have	met	your	goals	and
completed	the	challenge?
The	most	 important	 thing	 is	 to	 keep	 the	momentum	 alive.	 It	 is	 easy	 to	 take	 a
short	 break	 after	 completing	 this	 book,	 but	 often,	 that	 short	 rest	 turns	 into	 an
indefinite	break.	From	there,	 it	might	be	difficult—if	not	 impossible—to	regain
your	momentum.
Take	a	week	off.	An	opportunity	to	take	a	break	but	make	sure	to	start
again	in	one	week.
Do	 it	 again	 –	 If	 you	 have	 just	 completed	 the	 programme	 at
beginner/intermediate	level	try	the	level	above	for	the	next	28	days.
Schedule	workouts	 in	advance	–	By	writing	down	 the	 timing	of	your
future	sessions	on	paper	or	your	smartphone	calendar,	you	will	be	able	to
keep	yourself	accountable.
Don’t	worry	about	taking	a	day	off	–	It	is	far	too	easy	to	fall	into	the
trap	 of	 thinking	 that	 missing	 a	 workout	 will	 put	 you	 permanently	 off
schedule.	 It	 is	 only	 natural	 that	 some	 days	 you	 will	 wake	 up	 more
fatigued	 than	 others,	 or	 that	 personal	 commitment	 might	 encroach	 on
your	daily	workout	schedule.	So	don’t	worry	about	missing	a	day	here
and	there—keep	the	big	picture	in	mind,	moving	more	is	your	goal.
Give	 your	 body	 a	 chance	 to	 recover	 –	 One	 reason	 why	 fitness
programmes	get	derailed	is	due	to	injury.	One	primary	cause	of	injury	is
not	 giving	 your	 body	 enough	 of	 a	 chance	 to	 repair	 between	 strenuous
workouts.	If	you	are	only	sleeping	a	few	hours	each	night	and	not	getting
the	right	nutrients	for	your	body,	it	is	going	to	be	a	lot	harder	than	you
might	think	to	keep	the	momentum	going.
Find	a	workout	partner	or	group	–	By	far,	the	most	effective	method
is	to	find	a	workout	partner	who	wants	to	work	out	when	you	do.	Better
yet,	find	a	group	of	people	who	all	share	similar	fitness	goals	so	you	can
keep	yourselves	accountable.
PUSH	FORWARD
By	focusing	on	new	ways	 to	hold	yourself	accountable	and	by	giving	yourself
permission	 to	 miss	 a	 workout	 every	 now	 and	 then,	 you	 will	 be	 able	 to	 push
forward	with	your	new	fitness	routine	and	reach	your	health	and	wellness	goals.
9.	THE	MOVES
AIR	SQUAT
1.	 Stand	 tall	with	 your	 feet	 shoulder-width	 apart,	 and	 feet	 slightly	 turned
out.
2.	 Bend	your	knees	and	sit	back	as	if	you	were	going	to	sit	on	a	chair,	lift
your	arms	up	and	out	to	assist	with	balance.
3.	 Aim	to	keep	the	feet	flat	throughout	the	movement.
4.	 Reverse	the	movement	on	the	same	path	as	you	descend	to	return	to	the
start	position.
Tip:	Keep	your	back	in	a	neutral	position	at	the	lowest	point	of	the	squat	by
keeping	the	shoulders	back,	weight	in	the	heels	and	chest	high.
BEAR	CRAWL
1.	 Begin	in	the	Bear	Pose	position.
2.	 Start	crawling	forward	on	your	hands	and	the	balls	of	the	feet.
3.	 Alternate	each	side	and	keep	contact	with	the	ground	as	brief	as	possible.
4.	 Avoid	using	the	knees	to	ensure	it	is	more	demanding	on	the	core.
Tip:	 Your	 back	 should	 always	 be	 in	 a	 straight	 line	 from	 shoulders	 to	 your
hips,	 and	 should	 remain	 neutral	 throughout	 the	 exercise.	 This	 will	 develop
core	strength,	improve	shoulder	mobility	and	increase	hip	stability.
BEAR	KICK
1.	 Start	in	the	Bear	Pose	position.
2.	 Kick	one	heel	up	then	the	other,	as	if	running	on	the	spot.
3.	 Stay	low	and	with	a	tight	midsection.
4.	 Land	softly—nice	and	light	with	each	step.
5.	 Elevate	your	hands	on	a	step	or	bench	to	increase	the	difficulty.
BEAR	POSE	TO	CRAB	KICK
1.	 Start	in	the	Bear	Pose	position.
2.	 Raise	the	hips.
3.	 Lift	the	right	foot