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Do you have 2 minutes? Free exercise of the week to Sharpen your Mind, Boost your Energy and Sculpt your Body

April 2, 2010

Dear friends,

thanks so much for liking this section and keep doing my proposed exercises. With these exercises you will be empowering your core and your brain.

WEEKEND CIRCUIT TRAINING: 2 EXERCISES (Make sure you are allowed to exercise)


Each circuit consists of 2 exercises that are described below. Do 5 sets. Each set should take you approx 30-40 seconds (total 3 minutes) Don’t rest between unless is strictly necessary

For example:Exercise 1: Football tapping: 20 seconds

Strength training: 20 seconds

This is one set

DO 5 sets-Total=10 exercises

FOOTBALL TAPPING : With feet wider than shoulder width and legs slightly bent, lift one foot immediately followed by the other one. Try to move your whole body not only your feet. This resembles as if you were sprinting so move your feet as fast as possible,Do this exercise for 15 seconds as fast as possible.

Followed by

Free Exercise of the week:Image:

From a standing position, raise one leg in a bent position and keep it raised at all times, arms straight down holding both weights perform a bicep curl with the eyes closed. Do 7 repetitions in a row and then change legs. Make sure you don’t drop the leg while doing this exercise.

Beginners: No weights

Intermediate: 3-5 lbs

Advanced: 7.5lbs-10lbs

This exercise is:

Good for the Brain: You need to concentrate in postural alignment, balance, core stabilization. When you are moving your feet as fast as possible, you need to concentrate in your whole body (frontal lobes) but also your heart will stat pumping blood not only to your legs but to your brain. In the second exercise you will be working the sensory proprioceptors and the brain precise of maximum concentration for maximum performance.

Frontal lobes, cerebellum, basal ganglia, hippocampus (basal ganglia, cerebellum)

Good for your body:

Core strength, core stabilization=Core power When your body is in imbalance your core is really activated then it requires extreme precision and strength from the sensory proprioceptors located in joints, ears and eyes. If you close your eyes, you will be multiplying the effect by 5

For more exercises CLICK HERE

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