Because the Super Body, Super Brain program is unique, this chapter will cover everything you need to know about the circuits you’ll find in the ensuing chapters. You’ll soon see that these exercises will have the same powerful effect whether you’re a professional athlete or a newbie to exercise.
Self-Diagnosis FITNESS QUIZ
Before beginning your program, take this simple quiz to assess your fitness level, balance, coordination, strength, cardiovascular ability, flexibility, and cognitive skills. Not only will it clearly show you how balance and coordination can actually be a brain-related “exercise,” but it will direct you to the correct starting level of exercise.
Mark each answer with an E for Easy, C for Challenging, or D for Difficult.
BALANCE
Raise both heels and raise your arms. Hold for ten seconds. _______
Do the same with your eyes closed. _______
COORDINATION
Raise your opposite arm and leg for thirty seconds. _______
Do the same with one eye open. _______
Do the same with your eyes closed. _______
Walk forward, heel to toe, for ten steps and then backward for ten steps. _______
STRENGTH
For lower-body strength, stand with your back against a wall and with both knees bent at a ninety-degree angle, as if you were sitting on a chair. Stay at that angle for forty-five seconds. _______
CARDIOVASCULAR
From a seated position, stand up, finishing on your toes, and then sit down. This is one rep. Do two sets of twenty reps, resting ten seconds between sets. Repeat the sequence. _______
FLEXIBILITY
From a standing position, cross one leg in front of the other and touch your ankles. From that crossed position, raise your arms above your head. _______
COGNITIVE SKILLS
Meditate or sit quietly with your thoughts for five minutes. _______
Were you able to tune out distractions and focus on what you wanted to think about? _______
VISUALIZATION
Visualize yourself doing any exercises or movement that you’re used to doing, in perfect form. _______
LEARNING AND MEMORY
Read the headlines of your local newspaper for forty-five seconds. Put the newspaper down, and then write down as many headlines as you can remember. _______
SCORING
If most of your answers are marked D (Difficult), start with no hand weights.
If most of your answers are marked C (Challenging), start with no more than 3-pound hand weights.
If most of your answers are marked E (Easy), use 3- to 7.5-pound weights.
What Are the Basics of Each Routine?
Even though each routine takes only about ten minutes, each one has been carefully designed to contain all these components, in a specific, balanced, progressive order:
Mind-set/visualization
Stretching
Motor Skills—warm-up
Motor Skills—cardio
Motor Skills—cardio-strength
Core Strength—obliques
Proprioception/sensory
Motor Skills—done on the floor
Motor Skills—strength
Stretching
Meditation
What Equipment Do I Need?
You’ll need only the following:
Hand weights
For beginners who’ve never used hand weights before, don’t worry—you can start without them. As you progress, hold a soup can or a filled water bottle in each hand. Since these are very precise and controlled movements, you’ll know when you’re ready to move up to regular hand weights.
I suggest that women purchase a set of hand weights (also called dumbbells) from 1 pound to 5 pounds, and men from 1 pound to 7.5 pounds. You can always hold two weights in each hand if you want a higher weight.
Even if you are an experienced weight lifter, you should start with only low-weight hand weights. You do not need heavier weights for faster results; in fact, using them will be counterproductive.
Exercise mat or carpet
All the exercises should be done on a padded surface. If you have carpeting or a well-secured area rug, you don’t need a mat.
If you feel any discomfort in your knees when doing any of the floor exercises, you can place a pillow under them.
Timer
A kitchen timer can help you keep track of your time. You don’t need to use it, though, until you’ve mastered all the exercises and no longer need to look at the photographs, since this will affect how long it takes you to do each circuit.
Exercise shoes
Believe it or not, some of my personal-training clients like to do their routines barefoot, but I think you have more stability and cushioning for your feet when you wear comfortable and supportive exercise shoes.
How Long Does It Take to Memorize These Exercises?
Again, results will vary. But you’ll find that the more you do these exercises, the more quickly you’ll master the more challenging levels, so that Level 4 will actually be much easier to learn and do than Level 1. That’s because you will already have muscle memory as well as new neural networks.
How Often Should I Do These Exercises?
Even beginners should try to do these routines six times a week, once each day. These routines take only about ten minutes, yet will give you substantial physical and brain benefits
As you know already, according to the Mayo Clinic, doing three ten-minute sessions spread out during the day is even more beneficial than one thirty-minute session. The reason is that your total energy expenditure during multiple sessions is higher than the expenditure achieved during a single session per day. You’ll also be stimulating your metabolism three times, not just once, so you’ll burn slightly more calories when you regularly stoke your metabolic furnace.
It also might be a lot easier for you to find the odd ten minutes during the day than to find thirty solid minutes. This is what I often do; I’ll work out first thing in the morning, again around lunchtime, and then when I get home at night. I find that the last session is the most important, because it helps me center myself at home after a long day at work.
Unless you are an advanced exerciser or professional athlete, you don’t need to do more than three sessions each day.
How Long Should I Stay at Each Level?
You’ll be at each level for at least four weeks, depending on your fitness level.
If you feel confident with all the exercises after two weeks at any level, you can then gradually increase the size of your hand weights while doing the same movements.
This gradual progression is based on the progressive-training techniques my Spanish basketball coaches used with my teammates and me. The exercises we did during the preseason were never the same as those we did during the season itself, when we had to concentrate on performance. And the exercises we did in the postseason were primarily about conditioning and giving our bodies a rest from the intense levels of play. This helped us prevent injuries, stay focused on specific goals, and give different muscles different workouts, and it kept us from getting bored doing the same old exercises.
How Do I Know If I’m Doing Each Movement Properly?
Each movement is split into two sequences: when you start, and when you finish. You’ll know if you’re doing the movement in a proper, smooth, and coordinated way if, when you finish the movement, you can hold the position for two or three seconds. If you can’t, don’t worry; it just means you need a little bit more work on your balance and movement control. The more you do the exercises, the more these elements will improve.
When Will I See Results?
Everybody is different, and everybody responds differently to exercise. Some people tone up very quickly and show muscle definition in only a few weeks, while others need to be more patient. Obviously, though, if you do the exercise routine two or three times each day, you’ll see results more quickly.
A guaranteed way to see faster results is to spend some time doing a nonimpact cardio routine several times a week. This can be doing something as simple as walking (see chapter 11 for more about walking for fitness). Or, if you go to a gym, I recommend no more than thirty-five to forty minutes on the elliptical machine, rowing machine, bicycle, or any combination; treadmills and stair-steppers are high impact. Add the Super Body, Super Brain routine afterward, since you’ll be warmed up and the structure of the exercises makes them foolproof. Plus, you’ll be working all the muscles in your body.
You can see results even if you’re starting these exercises very slowly or after an injury. They’ll help anyone, even those who are elderly or out of shape. We lose muscle volume and bone density when we age, contributing to poor posture and lack of neuromuscular efficiency. These exercises will override the usual aging process, so everyone will see a rapid improvement in how they stand, sit, and move.
Should I Rest Between Each Exercise and Each Circuit?
The program has been designed so that you do not need to rest between each exercise, but depending on your level, you should rest between each circuit.
When Do I Increase My Weights, and How Much Should I Add On?
You should very gradually increase your weights. Work out for at least two weeks per level with the starting weight, and only then should you advance up one weight level while remaining at the same exercise level. You’ll go from no weight to one pound in each hand, then on to 2, 3, and 5, which will be enough for most exercisers; advanced levels can go up to 7.5, 8, 10, and 12 pounds.
When you’re ready to move up to the next exercise level—from Level 1 to Level 2, perhaps—go back down to your initial starting weight at the previous level. Repeat the increase after two weeks.
So, for example, if you start with 3 pounds, after the initial sixteen weeks on the Super Body, Super Brain program you could have gradually increased your weights until you’re up to 7.5 pounds—but only if you wanted to. (And at that point, you’ll also be ready to integrate the different circuits.)
You’ll know if the weights are too heavy if they distract you from doing the movements with perfect fluidity or if you feel out of breath really easily. Even after all the years I’ve spent doing these routines, I never use weights heavier than 15 pounds. It’s much more important to concentrate on form than on weights; less can definitely be more!
Furthermore, lighter weights are better for those who prefer to get defined and toned faster, and who want to look long and lean. The heavier the weight, the more bulk it will add. So most women prefer to use weights in the 3- to 5-pound range, even after many months doing these exercises.
How Fast Should I Do the Circuits?
I’ve shown the recommended times—for beginners to athletes—at the beginning of each exercise chapter. How fast you do the circuits is entirely up to you, but here are some general guidelines:
Low Intensity: 2–1–1 Pattern. This means you do the first movement in two seconds, the second in one second, and then hold it for one second.
Medium Intensity: 1–1–1 Pattern. This means you do the first movement in one second, the second in one second, and then hold it for one second.
High Intensity: 0.5–0.5–0.5 Pattern. This means you do the first movement in half a second, the second in half a second, and then hold it for half a second.
Your body will tell you when it’s ready for the next challenge. Be sure to listen to it! If you find the next level too difficult at first, drop back one level, keep at it for a few weeks, and then try again.
Don’t ever compare yourself with anyone else. This isn’t a race. Your only competition is with yourself. Your goal is to improve your time, little by little.
Every time you do the routine, you’re a winner!
Does It Matter Which Side I Start On?
I’m left-handed, so I always start on my left side. I’ve been very specific about which side to start on, so follow the instructions carefully. Every circuit is perfectly balanced between right and left.
Starting on the opposite of your dominant side always adds another challenging element to your routine. When you are ready to move on to more advanced levels, you can switch up the starting side to keep the routines even more fresh.
Why Can’t I Look at My Legs or Feet When I’m Doing These Exercises?
Since all the movements are based on controlled imbalance, you want to enable your muscles and postural alignment to be perfectly engaged. Otherwise, you won’t be able to do the exercises properly.
Which is why it’s so important for your back to remain straight, when indicated, and for your eyes to always be fixed on a point either straight ahead (when you’re standing) or on the ceiling (when you’re lying on your back). Keeping your eyes fixed on a specific point will keep your neck perfectly positioned, which is necessary for your posture to be correctly aligned.
In addition, when your eyes are fixed on a point in the distance, you will be less likely to swing your head or lose your balance—neither of which you want to do!
I’m Used to Exercising with Music—Can I Use It for These Routines?
Music can be a great motivator when you’re doing cardiovascular exercise and you want to keep your heart rate up and steady. But these exercises are different: you’ll be concentrating so powerfully that you might find that the music you’re used to becomes a distraction. So I don’t recommend that beginners do these routines with any music to trick their brains into not focusing on the task at hand.
Once you’ve mastered all the movements, however, feel free to add music if it helps or pleases you, as long as it doesn’t interfere with the precision of your routines.
What If I’m Already an Experienced Athlete?
No matter how accomplished an athlete you are, everyone needs to start at Level 1, with the exercises in chapter 5. You’ll pick up the routines more quickly than a beginner would, and you’ll be able to work with a higher amount of weights and with less resting time between circuits. But you’ll still need to concentrate on your intensity and on performing the movements perfectly.
What About Pain?
Pain is like a fever—a symptom that something is wrong. It is absolutely never OK to disregard pain or think you can work around it and it will somehow magically disappear. I always tell my clients to listen to their bodies—and not ignore what they’re hearing! As an athlete who has often, and stupidly, gritted my teeth to get through pain, I know how counterproductive if not downright dangerous it is to ignore your body’s signals that something is wrong.
Super Body, Super Brain exercises should never hurt. If, however, you’re sore or stressed or not paying attention, you may feel some discomfort while or after doing a specific movement. This often happens to those who progress on to heavier weights before they’re actually strong enough to do so.
If you feel little pings or twitches or any discomfort whatsoever, crank it down a notch. Do not move up a level or try to increase any of the variables until you are stronger and can seamlessly execute every movement, easily and with perfect form. As you know, this is not a race, and the more gently you ease into exercising, the more satisfying your progress will be.
I Love My Cardio Exercise—Do I Have to Change My Routine?
Cardiovascular exercise has important health benefits, as you know. It strengthens your heart, improves your circulation, and is a great stress reliever. As you can see in the sidebar with my own routine, I do no more than thirty-five minutes of nonimpact cardio exercise at least twice a week in addition to my thrice-daily Super Body, Super Brain circuits.
Adding a fast and effective strength-training workout together with no-impact exercises will enhance any cardio routine. In fact, I devised this program partly in response to seeing so many people exercising in the gym, getting off the machines after running for forty-five minutes, and then not having a clue as to what to do with the hand weights or weight machines. Then they either did nothing—or did a whole lot of exercises wrong, which not only was counterproductive but could have easily led to some serious injuries.
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In addition, these routines will complement regular sports activities, easing the strain on your joints and helping you play the sport longer and at a higher level. In fact, those who like to do certain sports will find that their workouts should show considerable improvement once they incorporate these routines into their regular sessions. The reason is that once you’re able to multitask, improve your balance and coordination, and drastically strengthen your core muscles and upper-body strength, all movements that you do will be smoother, stronger, and more precise. This will be especially noticeable if you play a sport involving hand-eye coordination (tennis, baseball, hockey), multitasking (basketball, soccer, football), or running (both sprinting and long distance).
If I Need to Take Time Off from Doing Any Exercise, What Level Should I Go To When I Start Exercising Again?
Always go back to the level you started with. You should find it quickly coming back to you, and if so, you can perhaps add a slightly higher level of weights. Once you feel completely comfortable with the routine, you can quickly move forward to the level you’d reached when you took the break.
MY OWN ROUTINE
How Do I Know When I’m Ready for the Next Level?
Before you move on to the next level, you’ll need to master all the different movements in each exercise and have them memorized so you don’t need to refer to the photographs in this book any longer.
There are many different elements to master, too. You’ll find yourself transitioning from hesitant to smooth, from slower to faster, from no weights to heavier weights. I recommend that you do each exercise for two weeks before adding another element. So, for example, you can do the circuits more quickly, and when you’re comfortable with that, you can increase your weights.
Once you’ve mastered all the routines in the next four chapters, you’ll find all the information you need about moving on to the next levels in chapter 9.
Mental Preparation Before You Exercise
When I used to play semiprofessional basketball in Spain, I always followed a very specific pregame mental warm-up that was as important as my physical warm-up.
First I ran through a mental checklist to reinforce my readiness to play; to concentrate with precision, intensity, and awareness; and to be ready to have that mental energy available when I was called onto the court. After a few minutes of this tune-up, I would do a few minutes of deep breathing, which would send a signal to my sensory system that I was primed for play. My fingers would actually start moving as if I were holding the ball and ready to dribble and shoot.
Finding that sweet spot of mental preparation prior to exercise (or before undertaking any task) is often called entering the zone. I spoke to sports psychologist Patrick Cohn, Ph.D., founder of Peak Performance Sports, about this, and he told me that the zone is simply a mental state of total involvement in the present moment. “I like the word immersed,” he told me, “as it indicates that you lose yourself—or your sense of self—when you perform.”
You can do this kind of mental prep work, too. It means you’ll be tuning out all other thoughts, fear, or worries and concentrating solely on the deeply satisfying physical and mental challenge of the exercise routine you’re about to do. Visualize yourself doing the exercises with smooth confidence and strength—and you’ll be able to create the ideal, powerful mental energy to enhance your workout.
You should also try to do a very brief meditation session before each exercise session, which will help you set an intention. Take a minute or so to do some deep breathing, and tell yourself, “I don’t need to be impatient or judgmental to reach my goals.” Or “May I treat myself with kindness.” Or “Even if I feel like I blew it last time, I can always begin again.” Reinforcing your strengths and your power will always automatically improve your exercise abilities.
Basic Exercises
This list contains the most common exercises used in every chapter. Some of them, like the Crunch, might not be what you’re used to doing, because they are unique to this book. So familiarize yourself with these movements before your start your circuit.
Bicep Curl
Pick up your hand weights and hold them firmly, arms straight and palms facing forward.
Bend your elbows and bring your arms up to shoulder height. You will feel the contraction of the biceps muscle in the front of your upper arm.
Return to the starting position. This is one rep.
Be sure to keep your elbow very slightly bent; your arm should not be totally straight or rigid.
Chest Press
Lie flat on your back, head back, eyes focused on the ceiling.
Holding the weights, spread your arms out to the sides, perpendicular to your body, at shoulder height. Then bend your elbows so that your arms are bent at a ninety-degree angle, palms facing forward. Your elbows should be aligned with your shoulders.
Straighten your arms and extend them up. Keep them shoulder width apart.
Return to the starting position. This is one rep.
Half Push-up
Get down on the floor on your hands and knees, arms slightly more than shoulder width apart. Extend your left leg straight back, no higher than hip height.
Bend your elbows slightly, and move your upper body halfway down to the floor. Keep your back leg extended out. Do not look at the floor; keep your eyes focused straight ahead.
Return to the starting position. This is one rep.
Do not go all the way down to the floor. This is not a full push-up. Your elbows should be bent at no more than a ninety-degree angle.
The movement is very slightly forward, almost diagonal. You don’t want to go straight up and down.
Semi-Lunge
Stand tall, arms by your sides. Take two steps back with your left leg. Keep this leg straight, with your heel slightly off the floor. Bend your right knee slightly. Your weight is evenly distributed over both legs.
Bend your right knee slightly; then push off with the toes of your left leg and bring your left knee up at a ninety-degree angle, toes pointing down.
Return to the starting position. This is one rep.
Keep the heel of your back leg off the ground at all times.
Don’t raise your knee higher than hip height.
Keep your back straight at all times or your weight will be unevenly distributed. This is a constant, smooth movement.
Do not look down; keep your eyes focused forward at all times.
Semi-Squat Plié / Heel Raise
Stand up and place your legs comfortably more than shoulder width apart, knees bent slightly, with your feet pointing outward. You are in a turned-out position.
Bend your knees slightly and lower your body, then straighten your knees back to the starting position. Finish by raising your heels slightly off the floor.
Return to the starting position. This is one rep.
Never raise your heels more than an inch or two off the floor.
Shoulder Lateral Raise
Stand tall, holding the weights, with your arms loosely at your sides, palms facing in. Keep your elbows slightly bent.
Raise your arms out to the sides, to no more than shoulder height.
Return to the starting position. This is one rep.
Triceps Extension—Lying Down
Lie flat on your back, holding the weights, with your elbows bent and pointing upward, and your hands brought toward your forehead.
Straighten your arms up toward the ceiling.
Return to the starting position. This is one rep.
Triceps Extension—Standing
Stand tall, holding the weights, with your elbows bent and back slightly and your hands at waist level, palms facing each other.
Straighten your arms back behind you.
Return to the starting position. This is one rep.
This is a smooth and small movement. Do not swing your arms back.
Keep your eyes focused straight ahead. Do not move your upper body forward or backward.
Upper Back Extension
Standing, holding the weights, and with your arms extended at shoulder height, bend your elbows up at a ninety-degree angle, palms facing forward.
Extend your arms straight up to the ceiling.
Return to the starting position. This is one rep.
Your arms are moving up into a vertical position. Do not move them forward.