While helping to battle patient’s anxiety and depression for many years,  I’ve found that balancing a patient’s physical body chemistry and circulation has more of an impact on the mind’s health than than any prescription medicine, therapy, or life coaching.   It’s always a challenge to bring someone to the next level of fitness because advice is often met with reflex resistance.  If the patient is already going to the gym,  I will hear  ”I’m already working out all the time!”  and if the patient is not working out, I often hear, “I don’t have time for the gym…”

To cater to every situation,  I have created a special workout for any patient or client that does not currently feel amazingly energetic, powerfully inspirational, or able to find joy anymore.      You can do this workout in your home or at the gym and it takes less time than watching a rerun on TV.  (there really is no good excuse not to join in here…)

I teach people that we are no longer working out for reasons of body image.  The workouts are really needed for the mind.  (not everyone has come to this realization yet.)

 If done exactly as prescribed, this workout culture will change you life in dramatic ways.  You can’t imagine the rewards until you feel them.  Once you’ve made it past the hurdles, you will look back at your old lifestyle and think, “If I only knew then what I know now…”

If you feel less than great in your day to day mood,  I recommend working out 7/week.  (you can replace this workout  with other types of exercises to mix it up.  If you can’t come up with other ones, see my crossfit section for more ideas.  you can mix in home yoga, other crossfit workouts, long walks, jogging, dancing, swimming, etc.)   

7 days a week is what I call a “treatment dose”    It can change any hopeless and helpless situation.  It’s amazingly powerful when the rewards accumulate.

(be conscious of  your limitations, your heart, your joints, your feet, and your back.  Always consult with your doctor if you are unsure of any exercise)

Without further ado,  I present to you,  

Dr. Neal’s Ultimate Home Workout (for all levels of fitness)

We’re going to start off with the full workout for those feeling pretty fit and then water it down for all other levels.

If you have been reading some of my crossfit posts, this workout represents the best crossfit-style workout that can be done at home.

For Athletes:

1)   Warm up:   jog in place for 5 minutes with athletic shoes on.  while bouncing around, swing the arms around in all driections stretching out the shoulders, chest, and back.   You can swing them in circles both directions and across the chest.  Bring you elbows back behind you back to open up the chest and back.   

2) use a stopwatch or clock if available to time your workout.  You’ll be surprised how much this can change the intensity of the workout.  try it!

3)  Do the crossfit-style workout entitled:   

“Annie-modified by Dr. Neal”

25  Burpees

50 sit-ups    (Keep your feet flat on floor.  you can cheat with momentum swinging and reaching with your arms.  Don’t grab the back of your neck.  Keep the pace with momentum and cheating)

20 Burpees

40 sit-ups

15 Burpees

30 sit-ups

10 Burpees

20 sit-ups

5  Burpees

10 sit-ups

**Remember you can always take a break to catch your breath.  Just get back into the action as soon as you can.  Have water available before you start.  Time the event, write down the time.

4)  Eat a conscious, nutritious meal without fear or compulsion.  

5)  If available, take an old school bath.  Try this despite any reflex resistance.  try it.

6)  Put on comfortable clothing and bask in the rewards of your new found culture, personality, and wellness.   If the workout was done at the proper intensity level, this feeling should last many hours.  After doing 7 days a week for awhile,  the feeling can last for days at a time.   If you are not feeling the rewards, assume your intensity level was below the threshold for breaking you free of your mind and step it up better next time.

For those who workout occasionally: 

1)   Warm up:   jog in place for 5 minutes with athletic shoes on.  while bouncing around, swing the arms around in all driections stretching out the shoulders, chest, and back.   You can swing them in circles both directions and across the chest.  Bring you elbows back behind you back to open up the chest and back.   

2) use a stopwatch or clock if available to time your workout.  You’ll be surprised how much this can change the intensity of the workout.  try it!

3)  Do the crossfit-style workout entitled:   

“Annie-modified by Dr. Neal”

15  Burpees     (one variation is to step your feet one at a time back and forth rather than jumping)

30 sit-ups    (Keep your feet flat on floor.  you can cheat with momentum swinging and reaching with your arms.  Don’t grab the back of your neck.  Keep the pace with momentum and cheating)

10 Burpees

20 sit-ups

5  Burpees

10 sit-ups

3  Burpees

10  sit-ups

2  Burpees

10 sit-ups

**Remember you can always take a break to catch your breath.  Just get back into the action as soon as you can.  Have water available before you start.  Time the event, write down the time.   When this workout gets too easy, move up to the next level.   (above)

4)  Eat a conscious, nutritious meal without fear or compulsion.  

5)  If available, take an old school bath.  Try this despite any reflex resistance.  try it.

6)  Put on comfortable clothing and bask in the rewards of your new found culture, personality, and wellness.   If the workout was done at the proper intensity level, this feeling should last many hours.  After doing 7 days a week for awhile,  the feeling can last for days at a time.   If you are not feeling the rewards, assume your intensity level was below the threshold for breaking you free of your mind and step it up better next time.

For those who are active but never really Exercise:

1)   Warm up:   jog in place for 5 minutes with athletic shoes on.  while bouncing around, swing the arms around in all driections stretching out the shoulders, chest, and back.   You can swing them in circles both directions and across the chest.  Bring you elbows back behind you back to open up the chest and back.   

2) use a stopwatch or clock if available to time your workout.  You’ll be surprised how much this can change the intensity of the workout.  try it!

3)  Do the crossfit-style workout entitled:   

“Annie-modified by Dr. Neal”

5  Burpees     (one variation is to step your feet one at a time back and forth rather than jumping)

15 sit-ups    (Keep your feet flat on floor.  you can cheat with momentum swinging and reaching with your arms.  Don’t grab the back of your neck.  Keep the pace with momentum and cheating)

4  Burpees

10 sit-ups

3  Burpees

5  sit-ups

2  Burpees

5  sit-ups

1  Burpees

5  sit-ups

**Remember you can always take a break to catch your breath.  Just get back into the action as soon as you can.  Have water available before you start.  Time the event, write down the time.   When this workout gets too easy, move up to the next level.   (above)

4)  Eat a conscious, nutritious meal without fear or compulsion.  

5)  If available, take an old school bath.   Try this despite any reflex resistance.   try it.

6)  Put on comfortable clothing and bask in the rewards of your new found culture, personality, and wellness.   If the workout was done at the proper intensity level, this feeling should last many hours.  After doing 7 days a week for awhile,  the feeling can last for days at a time.   If you are not feeling the rewards, assume your intensity level was below the threshold for breaking you free of your mind and step it up better next time.

For those who are completely inactive:  (check with your doctor if worried about exercise in general)

1)   Warm up:   jog in place for 5 minutes with athletic shoes on.  while bouncing around, swing the arms around in all driections stretching out the shoulders, chest, and back.   You can swing them in circles both directions and across the chest.  Bring you elbows back behind you back to open up the chest and back.   

2) use a stopwatch or clock if available to time your workout.  You’ll be surprised how much this can change the intensity of the workout.  try it!

3)  Do the crossfit-style workout entitled:   

“Annie-modified by Dr. Neal”

2  Burpees     **(one variation is to step your feet one at a time back and forth rather than jumping)

10 sit-ups    (Keep your feet flat on floor.  you can cheat with momentum swinging and reaching with your arms.  Don’t grab the back of your neck.  Keep the pace with momentum and cheating)

2  Burpees

5  sit-ups

1  Burpees

5   sit-ups

**Remember you can always take a break to catch your breath.  Just get back into the action as soon as you can.  Have water available before you start.  Time the event, write down the time.   When this workout gets too easy, move up to the next level.   (above)

4)  Eat a conscious, nutritious meal without fear or compulsion.  

5)  If available, take an old school bath.   Try this despite any reflex resistance.   try it.

6)  Put on comfortable clothing and bask in the rewards of your new found culture, personality, and wellness.   If the workout was done at the proper intensity level, this feeling should last many hours.  After doing 7 days a week for awhile,  the feeling can last for days at a time.   If you are not feeling the rewards, assume your intensity level was below the threshold for breaking you free of your mind and step it up better next time.

If you decide to join in with me,  comment on your experiences to help others motivate themselves to check it out.

Be safe and enjoy, 

-Dr. Neal

©2009  ”Dr. Neal’s Ultimate Home Workout (For all levels of fitness)”    by Dr. Neal Schwartz