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Here are the exercise moves for this:

The first set of exercise MUST be at no more than 70% effort. You have to tell your body that it is going to be used. All muscles you are going to use have to be "told" to get ready. Then do the three full effort sets. If you like stretching, do that AFTER your morning exercise. That is the current science, and the way top athletes do.

Legs: (a) bedridden: Lay on your back, with knees in 90 degree angle and feet on the bed. Push feet down into the floor, or mattress. Use as many leg muscles as possible. Make sure you use your Glutus Maximum = buttocks when you do this.

Legs (b) standing: Jump on the spot as if skipping rope. If very strong, kick your feet up backwards, attempting to hit your buttocks.

Midrift: all categories. Lay on your back with the full back, form shoulders to hips on the floor or bed. Try to push your entire back into the floor, using every muscle on your front.

Push down. Saving very big stomachs and great for the bedridden. Lay on your back, arms on floor, pointing in a 45 degree angle toward your feet, and hands flat on the floor. Push your elbows and hands into the floor. You do not have to get your back off the floor because that would strain the back in the wrong way.

Push up. You need to be quick, not strong, yet. It is perfectly OK to only push the upper body off the floor. I had to do that in the beginning. I have read about the extreme cases who do one-handed pushups with their feet on a bench. Do not try that until you are strong enough to do that for four times 30 seconds. Perhaps never.