mini workout ver1.23

8/12/2019 Mini Workout Ver1.23

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The Animal Kingdom Morning /

Evening Mini Workout

By reading this special report, YOU will learn how

exercising 5 minutes a day in the morning or evening

can rev up your metabolism, explode your energy

levels, build muscle without joint pain ... and make

YOU Look and Feel 20 Years Younger.

A Special Report by David Nordmark

animal-kingdom-workouts.com

Copyright 2008 by David Nordmark All Rights Reservedwww.animal-kingdom-workouts.com Page 1


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Disclaimer

The exercises and advice contained within this

book may be too strenuous or dangerous for somepeople, and the reader(s) should consult a

physician before engaging in them

The author and publisher of this book are not

responsible in any manner whatsoever for any

injury which may occur through reading and

following the instructions herein.

The Animal Kingdom Morning /

Evening Mini Workout

No part of this book may be reproduced or

transmitted in any form or by any means,

electronic or mechanical, including

photocopying, recording, or by any information

storage and retrieval system, without permission

in writing from the publisher.

Copyright 2008 by David Nordmark All Rights

Reserved

Animal-Kingdom-Workouts.com



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Introduction

Hello, my name is David Nordmark and I run the website animal-kingdom-

workouts.com. My whole health and fitness philosophy is that if you want to be strongand healthy, you only need to observe the animals in the wild. Any animal in nature is

10 times stronger and healthier than any human being. How do they get this way?

Train Like An Animal

From my observation, all animals do is move their bodies naturally using nothing but

their own body weight. By doing this, they are able to gain incredible strength, flexibility

and endurance. This is all you need to do too.

The mini-Workout

The exercises presented here all follow this philosophy. The routine is based on a

series of yoga postures which are known as the sun salutations. Although the routine

looks simple, these simple postures have the potential to energize and rejuvenate your

entire body. Some of the benefits from doing this series of poses include:

rejuvenating your spine and relief from back pain

stretches and strengthens your entire body

promotes flexibility in your ankle, knee and hip joints

keeps your mind in a tranquil yet alert state

increase your own energy levels and fat burning metabolism



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Step #1 - The Mountain Pose

1. Begin by standing straight , relaxed, and firmly grounded, with your feet together,spine straight, and shoulders back.

2. Extend your arms straight by your sides while your gaze is directed forward.

3. Take a few breathes. Make sure you breath slowly, deeply, and through your nose.This will relax your body and mind.



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4. On an inhalation, raise your arms in front of your body and then over your head.Synchronize the movement with your breathing while at the same time keeping yourwrists loose.



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5. Arch your back slightly backwards and direct your gaze towards your hands and theceiling.



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Step #2 - Standing Forward Bend

1. As you start to exhale, begin to bend forward while keeping your arms straight.



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2. Continue to bend forward with your exhale and place your hands flat on the floorbeside your feet. If you have trouble keeping your back straight or getting yourhands to the floor, bend your knees.



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Step #3 - Modified Plank Pose

1. Step your legs back behind you one at a time. Your hands should be shoulder-widthapart and your feet hip-width apart.



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Step #4 - Modified Upward Facing Dog Pose

1. On an inhalation, drop your pelvis towards the floor and lift your torso and chestupwards while looking at the sky. Remember to breathe deeply at all times.



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Step #5 - Downward Facing Dog

1. On an exhale, press your pelvis back up while straightening your arms and legs.Your body should resemble an upside down V. The goal is to have your arms and

torso in a straight line with your legs straightened.



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Step #6 - Four Limb Staff Position

1. Exhale and drop your chest forward and down until it is about 1 inch off the ground.If this is too difficult for you, rest your torso on the floor. This is called the Basic Four

Limb Staff Position.



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From Step #6 press yourself back in Step #3 and

repeat as many times as you want.

Variations for the Mini-Workout

What follows are some variations that you can use to make the mini-workout morechallenging. Enjoy.

Modified Plank Pose Variation #1

When in the modified plank pose, try lifting one arm in front of you, then the other.



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Modified Plank Pose Variation #2

Try lifting one leg behind you, then the other.



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Modified Upward Facing Dog Pose Variation

When in this pose, place all of your forward weight onto your arm while you lift itsopposite to the sky. Hold and repeat with the other arm.



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What are the benefits of performing this Mini-

Workout?

The benefits of performing this mini-workout, particularly in the morning, are immense.First of all in will work every aspect of your anatomy. This includes your bones,

muscles, respiratory and circulatory systems. It also aligns your skeletal framework,

strengthens your ligaments, and works your respiratory system. This last benefit is

particularly noteworthy, as it helps improve your circulation. This makes your breathing

more efficient, which means your heart has to work less.

Rejuvenates your Endocrine System

Your endocrine system is a series of network organs and tissues in your body that

secrets useful hormones into your bloodstream. Performing this mini-workout will give

your internal organs a valuable internal massage which will ensure that these glands

stay in proper working order. This will help you avoid mood swings, depression, and

anxiety.

Increases your Life Force

In yoga, Prana is the name given to the Life Force of the body. Breathing calmly and

deeply helps to keep your Prana at maximum levels. Your Life Force is like a candle in

a jar. When you breathe properly, the candle (your Prana) burns brightly. If you

partially cover the candle, restricting the oxygen flow, the flame flickers and may die.

Breathing is your life is a saying in Yoga. By following this routine, you are ensuring

your Life Force candle burns brightly.

Boost your Body and Spirit

By breathing properly and massaging your bodies internal systems, you will gain a

relaxed state of mind, a self-confident attitude, and a well-grounded approach to life.



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You will exude a wonderful, powerful, upbeat energy that others will notice. You will be

more fun to be around, and you!ll have extra energy throughout the day.

Enhanced Sexual Performance

This is a big one to a lot of people :) By making your circulatory, gland, and nerve

systems more efficient, your lovemaking will improve by leaps and bounds. Your body

will vibrate with the passionate, rhythmic waves of energy produced by your relaxed and

powerful body.

Improve your State of Mind

We all feel this way sometimes. We just don!t feel right, something is a little off. If you

want to get rid of this listless and unproductive feeling, 5 minutes of this routine could be

just the trick for you.

Why I like to perform this routine in the Morning

I always try and exercise a bit first thing in the morning. I find it energizes my body and

puts me in a positive state of mind for the day ahead. It!s nice knowing that you!ve

started your day already accomplishing something. However, if you!re rushed for time,

this little routine is really all you need. When you perform it everyday for as little as 5

minutes, the benefits you!ll acquire will be enormous. You!ll be taking your first steps to

a healthier, more confident, you. Good Luck!

Sincerely,

David Nordmark

animal-kingdom-workouts.com



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About the Author

David Nordmark has a life long interest in health and fitness. Inthe past he has participated in such sports as soccer,

basketball and hockey. He also was once an avid runner andweightlifter, but has since come to his senses. Today he mainlydoes natural exercises like Yoga and the Body Weightexercises found on his website, www.animal-kingdom-workouts.com.

He currently lives in beautiful Vancouver, British ColumbiaCanada, although he really wouldn!t mind living somewhereelse during the winter. He!s currently working on making thatdream a reality.

If you have any questions for him, feel free to contact him usingthe contact form which can be found on this website. Here!s the link:

http://www.animal-kingdom-workouts.com/contactme.html

About the Model

Kerry Diotte is a Vancouver based model who enjoys exercise

and playing soccer. She is available for fitness, glamour, andcommercial modeling work. She can be reached [email protected]. To view her portfolio, visit

http://www.modelmayhem.com/633989.

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Other Products from

Animal-Kingdom-Workouts.com

Functional Fitness - Natural BodyweightExercisesfor

Men andWomen (Now Available!)

Animals are able to get as strong and healthy as they are by using nothing but their own

bodyweight. If you want to be strong and healthy, the kind of person who turns heads,you would be wise to follow their example. In this book (with the help of Karen andKerry) I teach you the best bodyweight exercises I know off. They can be doneanywhere at anytime, in a little as 15 minutes a day. Take the first steps to a new youtoday.

Functional Fitness - Natural Bodyweight Exercises for Men and Women

http://www.animal-kingdom-workouts.com/bodyweight-exercises.html

Animal Workouts - Animal InspiredStrength and

Conditioning Workouts for Menand Women

In Natural Fitness - Natural Body Weight Exercises for Men and Women, I outlinedsome of the best bodyweight exercises I know off to get you in animal like shape. Inthis book, I show you (with Karen and Kerry !s help!) exercises that are truly based onanimal movements. What makes these animal workouts truly unique from anything onthe market is how FUN they are. You!ve probably never seen anything like them. Inonly 10 minutes a day, you can get start the journey to becoming a new, more powerfulyou.

Animal Workouts - Animal Inspired Strength and Conditioning Workouts for Men andWomen

http://www.animal-kingdom-workouts.com/body-weight-workouts.html

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Lose Weight WithoutDieting -

The Animal-Kingdom-Way

In this E-Book I outline the steps I took to lose 30 pounds naturally and easily. Living inthe modern world, most men and women find themselves cut off from the naturalrhythms of nature. Without realizing it, you have acquired many un-natural habitsconcerning food, and this is why it is so hard to lose weight and keep it off. However,once you learn what these habits are and make minor changes to them, you will find theweight will come off an stay off. Your body WANTS to be at a healthy weight. Whenyou follow these simple steps that worked for me, you will be working with your naturalself and nature. You will become the person you know you can be, without the extraweight. No Dieting involved.

Lose Weight Without Dieting - The Animal-Kingdom-Wayhttp://www.animal-kingdom-workouts.com/best-weight-loss-program.html

Copyright 2008 by David Nordmark All Rights Reservedi l ki d k t P 22
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