Instructions and Guidelines for the MINI MAX Workout

INSTRUCTIONS/ GUIDELINES

Visualize a wet dog shaking off the water after exiting from a dip in an ocean or lake.  Every fiber in the pooch’s body is ferociously ignited for a few seconds.     

Begin by standing tall with your feet about shoulder width apart with  your weight on the balls and toes of your feet.  Your knees should be slightly bent.

With your chin tucked in, visualize a puppeteer pulling up on a string attached to the top of your head.  Roll your shoulders up and back and down.

Draw your navel up and back to your spine for deep abdominal core strength and protection of your spine.  

Your ears should be in VERTICAL ALIGNMENT with your shoulder, hip, knee and ankle joints.  

You have now assumed your PRIMAL POSTURE to avoid injury and maximize the MINI MAX benefits.   (You might want to check out our post about  the health and longevity significance of “Primal Posture”). 

BEGIN SLOWLY.  It may be a new experience for parts of your body, unaccustomed to movement, to be suddenly all shook up.  STOP in response to any sharp pain. 

You basically remain in one place as you rise up with the toes and calves into “Elvis Presley” legs and hips… shaking and rotating rapidly forward,  backward, sideways, and circular.  

The energy moves up into the hips and buttocks.   Shake and rotate that booty! 

The energy then rockets up through the torso into the shoulders and out through the arms to the hands and fingers.  

Chest and tricep muscles are activated by  punching; while back and  bicep muscles are exercised by grabbing and pulling movements.  

For a total body warm up, include some rotations in each direction from the hips while also stretching the neck by looking to the right and left and up and down.  

BODY AWARENESS AND SELF DIAGNOSIS    As you activate the various parts of your body, you will become aware of those areas that are particularly tight and needy.

After several months of daily MINI MAX WORKOUTS, I’m happy to report reduced tightness and soreness following fitness activities and improved  flexibility and quickness.     

As long as you keep moving your body parts,  you are creatively free to express yourself.

Ray Williams