WOMEN
IF YOU ARE A BEGINNER
Hand weights: 0–3 pounds
Rest between circuits: 30–45 seconds
Intensity: low-medium
Approximate time per circuit: 3:30–4:30
Approximate time per 3 circuits: 11:00–15:45
IF YOU ARE INTERMEDIATE
Hand weights: 3–5 pounds
Rest between circuits: 15–30 seconds
Intensity: medium
Approximate time per circuit: 3:00–3:30
Approximate time per 3 circuits: 9:45–11:00
IF YOU ARE ADVANCED
Hand weights: 5–7.5 pounds
Rest between circuits: 5–15 seconds
Intensity: medium-high
Approximate time per circuit: 2:30–3:00
Approximate time per 3 circuits: 7:45–9:45
IF YOU ARE AN ATHLETE / PROFESSIONAL PLAYER
Hand weights: 7.5+ pounds
Rest between circuits: none
Intensity: high
Approximate time per circuit: 2:00–2:30
Approximate time per 3 circuits: 6:00–7:30
MEN
IF YOU ARE A BEGINNER
Hand weights: 0–3 pounds
Rest between circuits: 30–45 seconds
Intensity: low-medium
Approximate time per circuit: 3:30–4:30
Approximate time per 3 circuits: 11:00–15:45
IF YOU ARE INTERMEDIATE
Hand weights: 5–7.5 pounds
Rest between circuits: 15–30 seconds
Intensity: medium
Approximate time per circuit: 3:00–3:30
Approximate time per 3 circuits: 9:45–11:00
IF YOU ARE ADVANCED
Hand weights: 7.5–10 pounds
Rest between circuits: 5–15 seconds
Intensity: medium-high
Approximate time per circuit: 2:30–3:00
Approximate time per 3 circuits: 7:45–9:45
IF YOU ARE AN ATHLETE / PROFESSIONAL PLAYER
Hand weights: 10–12+ pounds
Rest between circuits: none
Intensity: high
Approximate time per circuit: 2:00–2:30
Approximate time per 3 circuits: 6:00–7:30
WOMEN and MEN
Follow the directions. Sometimes you’ll start with your right leg and arm, sometimes with your left. All the circuits have been deliberately designed so that both sides of your body are worked out equally.
After two weeks of regular exercising, don’t forget to gradually increase the amount of your hand weights. Never upgrade by more than 2 to 2.5 pounds. For example, if you start with 1-pound weights, your next weight can be 2 to 3 pounds; if you start with 3 pounds, your next weight will be 5 pounds.
It will take you a few days to master each circuit. Aim to reduce the time it takes you to do each circuit from the second week on.
For those who already have a regular cardiovascular routine, add these Super Body, Super Brain circuits after you’ve finished your cardio.
Level 4: THE TIGER
Step 1: MIND-SET
Visualize the exercises for thirty seconds before you start, just as a professional athlete would—with concentration, intensity, precision, and proper form. Say, “I am going to do my best. I know I can do it.” Breathe deeply.
STEP 2: ALWAYS STRETCH BEFORE YOU START
Stretching not only loosens you up, but sends a signal to your brain that you’re ready to work out.
Standing tall and straight, place your legs more than twice your shoulder width apart, hands resting on your hips.
Bend your left knee, and then bring your torso down until you can place both hands on the floor near your left foot. You should feel the stretch in your extended right leg, which stays straight. Do not lock your knees.
Hold the stretch for fifteen seconds. Breathe deeply.
Return to center and repeat on your right side.
STEP 3: ENERGY BOOSTER: CLAP + BALANCE
You can do this exercise whenever you feel sluggish during the day, too.
From a semi-squat-plié position, with your arms down at your sides, clap between your legs.
Stand up, and then raise your heels while simultaneously raising your arms to clap overhead. Don’t forget to smile!
Reps: 10
Every count should be coordinated with a loud voice. You can count from one to ten or shout out positive ideas like “Let’s do it,” “We can do it,” and “Come on.”
Do your clapping with as much speed as possible.
STEP 4: EXERCISE CIRCUITS
1. Opposite Upper Back Extensions—Leg Straight to the Side
Stand tall, with you feet close together, arms at your sides.
With both elbows bent, straighten your left arm overhead while simultaneously moving your right leg straight out to the side.
Repeat with your right arm and left leg. This is one rep.
Reps: 15
Keep the movement smooth, not jerky.
This Exercise Is Good for:
Brain: balance, coordination, opposite arm and leg movement, posture alignment
Body: core strength; front thighs, glutes, shoulders
2a. Leg Kick to the Side with Biceps Curl + Leg Kick Front with Triceps Extension
Stand tall, with your feet shoulder width apart, arms at your sides. Cross your left leg slightly behind your right.
Kick your left leg out to the side while simultaneously doing a biceps curl. Then, without putting your foot down on the floor, do a front kick and a triceps extension.
Return to the starting position. This is one rep.
Reps: 8
Keep your back straight at all times. Your posture needs to be impeccable and your movements smooth, since this is an extremely challenging movement.
2b. Step Back and Forth + Tapping
Stand tall with your feet shoulder width apart, arms at your sides. Step about one foot forward with your left foot, and then bring your right foot up to it and parallel with it.
Move your left leg back to its original position and then follow with the right. These four steps are one rep.
Think of the foot shift almost as a tapping movement, as if you were a basketball player defending your position.
Ideally, these steps should be performed as quickly as possible, without losing the pattern. If you miss a step here and there, you’re going too fast.
Change legs and repeat on the other side.
Reps: 10
This Exercise Is Good for:
Brain: balance, coordination, footwork, speed, timing
Body: core strength; calves, front thighs, glutes, shoulders
3. Semi-Crossed Back Lunge with Shoulder Raise
Stand tall in the semi-lunge position, arms down comfortably between your hips and knees, palms facing each other. Cross your left leg behind your right.
Raise your crossed leg behind you, and then bring it forward and to the side while simultaneously extending your arms straight out to the sides. This is one rep.
Reps: 8
Be sure to keep your weight shifted back; you do not want to place your body forward over your knees. Your back should remain as straight as possible and your hips facing front at all times.
Do not raise your arms higher than your shoulders.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; back, front, and inner thighs; calves, chest, glutes, shoulders
4. Semi-Crossed Back Lunge with Biceps Curl
Stand tall in the semi-lunge position, arms down comfortably between your hips and knees, palms facing each other. Cross your left leg behind your right.
Raise your crossed leg behind you, and then bring it forward and to the side while simultaneously doing a biceps curl. This is one rep.
Reps: 8
Keep your arms as close in to your sides as possible. Your upper arms will barely move at all as you flex.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; biceps, front thighs, glutes, shoulders, upper back
5. Semi-Crossed Back Lunge with Upper Back Extension
Stand tall in the semi-lunge position, arms down comfortably at your sides, palms facing each other. Cross your right leg behind your left.
Raise your crossed leg behind you, and then bring it forward and to the side while simultaneously doing an upper back extension. This is one rep.
Reps: 8
Make sure your hips are facing front at all times.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; front thighs, glutes, shoulders, upper back
6. Semi-Crossed Back Lunge with Triceps Extension
Stand tall in the semi-lunge position, elbows bent, arms at both sides of your waist, palms facing each other. Cross your right leg behind your left.
Raise your crossed leg behind you, and then bring it forward and to the side while simultaneously doing a triceps extension. This is one rep.
Reps: 8
Keep your back straight at all times. You do not want to swing the weights or pull them too far back; the motion backward should be smooth and should feel comfortable.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; front thighs, glutes, shoulders, triceps, upper back
7. Semi-Squat Plié with External Obliques
In the semi-squat-plié position, raise your heels slightly off the floor, arms up and elbows bent at a ninety-degree angle at both sides of your head, palms facing forward.
Extend your left arm overhead and to the right while simultaneously bending your waist to the right, without losing your balance. Keep your right arm in the starting position.
Repeat with the right arm. This is one rep.
Reps: 5
You should feel the pull in both sides of your waist.
Keep your heels off the floor during the entire exercise.
When your body weight shifts slightly to one side, you should move your head slightly to that side, too.
This Exercise Is Good for:
Brain: controlled imbalance, coordination, multitasking movements (lower body is balancing while the upper body is moving)
Body: core strength; back, front, and inner thighs; calves, chest, glutes, oblique abdominals, shoulders
8. Eyes Closed—One Leg Up—Biceps Curl / Leg Straight to the Side
Stand straight, with both feet close to each other. Close your eyes and breathe deeply, since this exercise will require maximum concentration.
Raise your left leg to the side while simultaneously doing a biceps curl. This is one rep.
Reps: 8
Do not let your foot drop to the floor.
Keep your back straight, since you must maintain impeccable posture alignment.
Make sure to keep your eyes closed during the entire exercise. Open them only if you feel you are losing your balance.
When your eyes are closed, your body is missing its regular cues and has to work much harder.
This Exercise Is Good for:
Brain: balance, coordination, posture alignment
Body: core strength; back and front thighs, biceps, calves, chest, glutes, middle back, shoulders
9a. External Obliques—Flamingo
Stand tall, feet close to each other, holding one weight between both hands, and then raise your arms above your head, palms facing each other. Keep your arms straight above your head.
Raise your right leg to the side while simultaneously bending your waist to the right. This is one rep.
Reps: 5
9b. External Obliques—Cross Behind Flamingo
Stand tall in the semi-lunge position, with one weight held in both hands above your head. Cross your right leg behind your left.
Raise your right leg to the side with your knee bent, while simultaneously bending your waist to the right. Return to the starting position. This is one rep.
Change legs and repeat entire sequence, starting with your left leg crossed behind your right.
Reps: 5
This Exercise Is Good for:
Brain: balance, coordination, posture alignment, timing
Body: core strength; glutes, internal and external obliques, quads, upper back
10. Opposite Arm and Leg Extension—Floor
Get down on your hands and knees, hands shoulder width apart, with your back straight. Close both eyes.
Simultaneously extend your left arm and your right leg.
Repeat on the other side. This is one rep.
Reps: 5
Do not raise your arm any higher than your shoulders.
Do not raise your leg any higher than your hips.
This movement should be as smooth and precise as possible.
Keep your eyes closed.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment
Body: core strength; back and front thighs, glutes, shoulders, and upper back
11. Legs Spread Apart and Chest Press—Floor
Lie on your back with your legs up and your feet pointed toward the ceiling, shoulders and upper arms slightly up off the floor, elbows bent up at a ninety-degree angle, palms facing forward.
Open your legs while simultaneously bringing your upper body off the floor, and do a chest press while looking at the ceiling. This is one rep.
Reps: 12
Always keep your eyes focused on the ceiling.
This Exercise Is Good for:
Brain: coordination, multitasking limb movements, timing
Body: abdominals, chest, front and inner thighs, glutes, shoulders, triceps
12. Face-Down Opposite Arm and Leg Raises
Lie face down, with your forehead on a soft surface, arms by your sides, toes on the floor.
Raise your left leg two to four inches off the floor, as high as is comfortable, while simultaneously raising your right arm.
Return to the starting position, and then raise your right leg and left arm. This is one rep.
Reps: 10
This Exercise Is Good for:
Brain: coordination
Body: abdominals, chest, front and inner thighs, glutes, shoulders, triceps
After you have done all the exercises, you will have finished one complete circuit.
Rest for between zero and forty-five seconds, depending on your level, and then repeat the circuit two more times.
At the end of the third set, finish with a quick meditation cooldown. Ideally, you should aim for two to five minutes of meditation, but if you don’t have time, even one minute will be extremely beneficial. Simply close your eyes, breathe deeply, congratulate yourself on the powerful work you have just done, and appreciate your strength and commitment. (Never judge yourself or be hard on yourself if you missed a movement or your circuit took longer than expected.) Then, mentally prepare yourself for the rest of your day.
Once you have successfully completed Level 4, you can move on to the Level 5+ circuits, which are covered in the next chapter.