User Guide
and
Workout Manual
1.
Opening Stretch - Up, Out, Back, Side, Neck,
Shoulder, Squats, and Lunges.
2.
Tai-Chi Warmup – Waiste Turn: Stationary and
with Forward, Back lunges.
3.
Arm Circles X4 And Reverse
4.
Roll Down and Up X3
5.
Roll Down X3 To Hands and Knees, Calf Stretch
6.
Mad Cat X5
7.
Knee Thrust X20
8.
Balance one one Knee/Arm, Extend the other
9.
Push Up X20
10.
Child's Pose X3, and arch back
11.
Back Series – Knee Up, Side Kick, Dead Lift,
Side Lifts (x20)
12.
Butt Crunches X20 (Close and Extended legs)
13.
Arm Circles X4 And Reverse on the floor
14.
Core Series – Knees Over, Cross Legs, Cross
Ankles, Open Chest R/L
15.
Ab Curl w/stretch X4; feet apart; turn/look back
R/L
16.
Child's Pose X1.
17.
Shift back, Rock Back and Balance. Roll Up.
18.
Standing Series – March, Leg Curl/ Quad
Stretch, Side Kick, Pendulum Kick (x20)
19.
Toe Raise X30
20.
Knee Dip X20; Woo-Chi/Breathe
21.
Roll Down To Dog Up/Dog Down X4
22.
Super Man X4 (10s Up, 5s Down)
23.
Ab Curl Up, then V-Up X4
24.
Knees Apart Stretch
25.
Child's Pose
26.
Sit back, Rock back and Balance; Roll Up
27.
Forward Warrior Pose (1 leg balance)
28.
Woo-Chi/Breathe
29.
Sideways Warrior Pose (1 leg balance)
30.
Woo-Chi/Breathe
31.
Closing Stretch – Up, Out, Back, Side, Neck,
Shoulder Stretch, Squat Lunges, Inhale
Up/Exhale Down X3
To maintain flexibility, do your homework every day!
1. Back Stretch, Calf Stretch. 2-3x/day wk 1-4
2. Add Child's pose 1x/day starting wk 3
After week 4, continue 1 and 2 above 1x/day and
add #14, Core stretches.
*** Note: Do maintenance every day when you
travel, and consider including #11, #14 & #18 3x/wk.
This program is available in full on DVD video
for $10 in the class at Savannah Center.
Workout Routine
Commit to an entire month! This program will not work well on a part time basis. If you can only come once a
week, you may do more harm than good. I recommend 3 days each week on your own, on zoom, or in class. You
only need a 6' space at home. It takes 2 weeks just to develop muscle tone, and about 4 weeks to start building
strength. Stay with it and you'll notice a big difference in comfort, strength, flexibility, and balance.
What to expect: This is not an aerobic workout.
1. If you are new to exercise you will experience some soreness, pretty much everywhere, for about a week.
2. If you are NOT new to exercise, you will experience some soreness in those places that need more work.
3. You can expect that you will not be able to do all of the exercises well at first. Be patient and challenge yourself.
4. You will experience burning in the muscles during exercises. When that happens, just rest a moment and begin
again. Don't over do it.
5. After a week of regular attendance, the soreness will subside. After a month you will realize a siginificant
difference in strength and endurance.
What you get: I designed this program specifically to:
1. Increased strength, coordination, muscle tone and balance.
2. You will also increase flexibity and decrease the pain you have during normal activities.
3. Over time you will develope better balance and stability when standing, reaching, and getting up off the floor.
What to do:
1. Increase lean protein (min 40g/meal). This aids muscle recovery and reduces recovery time.
2. If you want to lose weight, decrease carbohydrates (max 40g/meal) and eliminate simple sugars from your diet.
Fats are not an issue except they have a lot of calories.
3. Increase fiber and water. Eat all the fruits and vegetables you want. Stay hydrated.
4. Do your homework: fully supported back stretch and leg stretch every day, and just before coming to class. There
is time to stretch before we begin.
5. If you experience cramps consider increasing electorites (sports beverage) and decrease or eliminate grapefruit.
Cold muscles and loss of tone also contribute to cramps. If you get a cramp during exercise, stop and releive the
cramp immediately.
How to do it:
1. All movements are controlled. That means you move smoothly from one position to the other, and always start and
finish with a pause at each end of a movement. Speed doesn't matter. Control makes it work.
2. It's called Stretch, Tone, and Balance so don't grasp or hold on to any stationary object for balance. Instead, use
light fingertip touch against a table or wall if you become unstable. Make it your goal to do the exercises without the
aid other objects.
3. Stretches are done only to the point of resistance, then wait for the muscle to relax and lengthen. Never stretch
past the point of resistance. It takes a couple of weeks of daily stretches for the muscles to begin to loosen up.
4. Know you limitations. Don't bend in any way your doctor has told you or you know you should not. Don't do any
exercise that causes sharp pain. There is a difference between the discomfort of exercise and pain. One is good
and the other is not. And NEVER bend and twist at the same time, even reaching for a pencil. Align first!
