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The Animal Kingdom Morning / Evening Mini Workout

By reading this special report, YOU will learn how exercising 5 minutes a day in the morning or evening can rev up your metabolism, explode your energy levels, build muscle without joint pain ... and make YOU Look and Feel 20 Years Younger.

A Special Report by David Nordmark animal-kingdom-workouts.com

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Disclaimer
The exercises and advice contained within this book may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.

The Animal Kingdom Morning / Evening Mini Workout


No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Copyright 2008 by David Nordmark All Rights Reserved Animal-Kingdom-Workouts.com

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Introduction
Hello, my name is David Nordmark and I run the website animal-kingdomworkouts.com. My whole health and tness philosophy is that if you want to be strong and healthy, you only need to observe the animals in the wild. Any animal in nature is 10 times stronger and healthier than any human being. How do they get this way?

Train Like An Animal


From my observation, all animals do is move their bodies naturally using nothing but their own body weight. By doing this, they are able to gain incredible strength, exibility and endurance. This is all you need to do too.

The mini-Workout
The exercises presented here all follow this philosophy. The routine is based on a series of yoga postures which are known as the sun salutations. Although the routine looks simple, these simple postures have the potential to energize and rejuvenate your entire body. Some of the benets from doing this series of poses include: rejuvenating your spine and relief from back pain stretches and strengthens your entire body promotes exibility in your ankle, knee and hip joints keeps your mind in a tranquil yet alert state increase your own energy levels and fat burning metabolism

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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How to perform the mini-Workout


When performing this routine, you will want to move slowly and deliberately, breathing deeply as you do so at all times. No matter what your tness level, this mini-workout will be a challenge for you. If you are a beginner, doing one set may be all that you can handle. If you are more advanced, however, you can increase the number of reps you perform or the length of time you hold each posture. Do what feels best for you. No one knows your own body like you do.

When to perform the mini-Workout


For myself, I believe the ideal time to perform this routine is either rst thing in the morning or late at night. When I wake up in the morning, I!m usually somewhat stiff, and my head is in a mental fog. Exercise wakes me up, activates my body, and gets my brain into the ON position. It!s truly a great way to start the day (and it will save you from having to buy that $5 latte from Starbucks).

Contact Me
If you have any questions about this mini workout or anything else you see on my website, please feel free to contact me using the CONTACT FORM on my website. http://www.animal-kingdom-workouts.com/contactme.html

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Step #1 - The Mountain Pose


1. Begin by standing straight , relaxed, and rmly grounded, with your feet together, spine straight, and shoulders back. 2. Extend your arms straight by your sides while your gaze is directed forward. 3. Take a few breathes. Make sure you breath slowly, deeply, and through your nose. This will relax your body and mind.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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4. On an inhalation, raise your arms in front of your body and then over your head. Synchronize the movement with your breathing while at the same time keeping your wrists loose.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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5. Arch your back slightly backwards and direct your gaze towards your hands and the ceiling.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Step #2 - Standing Forward Bend


1. As you start to exhale, begin to bend forward while keeping your arms straight.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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2. Continue to bend forward with your exhale and place your hands at on the oor beside your feet. If you have trouble keeping your back straight or getting your hands to the oor, bend your knees.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Step #3 - Modied Plank Pose


1. Step your legs back behind you one at a time. Your hands should be shoulder-width apart and your feet hip-width apart.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Step #4 - Modied Upward Facing Dog Pose


1. On an inhalation, drop your pelvis towards the oor and lift your torso and chest upwards while looking at the sky. Remember to breathe deeply at all times.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Step #5 - Downward Facing Dog


1. On an exhale, press your pelvis back up while straightening your arms and legs. Your body should resemble an upside down V. The goal is to have your arms and torso in a straight line with your legs straightened.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Step #6 - Four Limb Staff Position


1. Exhale and drop your chest forward and down until it is about 1 inch off the ground. If this is too difcult for you, rest your torso on the oor. This is called the Basic Four Limb Staff Position.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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From Step #6 press yourself back in Step #3 and repeat as many times as you want. Variations for the Mini-Workout
What follows are some variations that you can use to make the mini-workout more challenging. Enjoy.

Modied Plank Pose Variation #1


When in the modied plank pose, try lifting one arm in front of you, then the other.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Modied Plank Pose Variation #2


Try lifting one leg behind you, then the other.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Modied Plank Pose Variation #3


In this pose, you try to lift and hold one leg and the opposite arm at the same time. This really works your core, as well as helps improve your balance.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Modied Upward Facing Dog Pose Variation


When in this pose, place all of your forward weight onto your arm while you lift its opposite to the sky. Hold and repeat with the other arm.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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What are the benets of performing this MiniWorkout?


The benets of performing this mini-workout, particularly in the morning, are immense. First of all in will work every aspect of your anatomy. This includes your bones, muscles, respiratory and circulatory systems. It also aligns your skeletal framework, strengthens your ligaments, and works your respiratory system. This last benet is particularly noteworthy, as it helps improve your circulation. This makes your breathing more efcient, which means your heart has to work less.

Rejuvenates your Endocrine System


Your endocrine system is a series of network organs and tissues in your body that secrets useful hormones into your bloodstream. Performing this mini-workout will give your internal organs a valuable internal massage which will ensure that these glands stay in proper working order. This will help you avoid mood swings, depression, and anxiety.

Increases your Life Force


In yoga, Prana is the name given to the Life Force of the body. Breathing calmly and deeply helps to keep your Prana at maximum levels. Your Life Force is like a candle in a jar. When you breathe properly, the candle (your Prana) burns brightly. If you partially cover the candle, restricting the oxygen ow, the ame ickers and may die. Breathing is your life is a saying in Yoga. By following this routine, you are ensuring your Life Force candle burns brightly.

Boost your Body and Spirit


By breathing properly and massaging your bodies internal systems, you will gain a relaxed state of mind, a self-condent attitude, and a well-grounded approach to life.
Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com Page 18

You will exude a wonderful, powerful, upbeat energy that others will notice. You will be more fun to be around, and you!ll have extra energy throughout the day.

Enhanced Sexual Performance


This is a big one to a lot of people :) By making your circulatory, gland, and nerve systems more efcient, your lovemaking will improve by leaps and bounds. Your body will vibrate with the passionate, rhythmic waves of energy produced by your relaxed and powerful body.

Improve your State of Mind


We all feel this way sometimes. We just don!t feel right, something is a little off. If you want to get rid of this listless and unproductive feeling, 5 minutes of this routine could be just the trick for you.

Why I like to perform this routine in the Morning


I always try and exercise a bit rst thing in the morning. I nd it energizes my body and puts me in a positive state of mind for the day ahead. It!s nice knowing that you!ve started your day already accomplishing something. However, if you!re rushed for time, this little routine is really all you need. When you perform it everyday for as little as 5 minutes, the benets you!ll acquire will be enormous. You!ll be taking your rst steps to a healthier, more condent, you. Good Luck!

Sincerely, David Nordmark animal-kingdom-workouts.com

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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About the Author


David Nordmark has a life long interest in health and tness. In the past he has participated in such sports as soccer, basketball and hockey. He also was once an avid runner and weightlifter, but has since come to his senses. Today he mainly does natural exercises like Yoga and the Body Weight exercises found on his website, www.animal-kingdomworkouts.com. He currently lives in beautiful Vancouver, British Columbia Canada, although he really wouldn!t mind living somewhere else during the winter. He!s currently working on making that dream a reality. If you have any questions for him, feel free to contact him using the contact form which can be found on this website. Here!s the link: http://www.animal-kingdom-workouts.com/contactme.html

About the Model


Kerry Diotte is a Vancouver based model who enjoys exercise and playing soccer. She is available for tness, glamour, and commercial modeling work. She can be reached at kerrydiotte05@msn.com. To view her portfolio, visit http://www.modelmayhem.com/633989.

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Other Products from Animal-Kingdom-Workouts.com


Functional Fitness - Natural Bodyweight Exercises for Men and Women (Now Available!)
Animals are able to get as strong and healthy as they are by using nothing but their own bodyweight. If you want to be strong and healthy, the kind of person who turns heads, you would be wise to follow their example. In this book (with the help of Karen and Kerry) I teach you the best bodyweight exercises I know off. They can be done anywhere at anytime, in a little as 15 minutes a day. Take the rst steps to a new you today. Functional Fitness - Natural Bodyweight Exercises for Men and Women http://www.animal-kingdom-workouts.com/bodyweight-exercises.html

Animal Workouts - Animal Inspired Strength and Conditioning Workouts for Men and Women
In Natural Fitness - Natural Body Weight Exercises for Men and Women, I outlined some of the best bodyweight exercises I know off to get you in animal like shape. In this book, I show you (with Karen and Kerry!s help!) exercises that are truly based on animal movements. What makes these animal workouts truly unique from anything on the market is how FUN they are. You!ve probably never seen anything like them. In only 10 minutes a day, you can get start the journey to becoming a new, more powerful you. Animal Workouts - Animal Inspired Strength and Conditioning Workouts for Men and Women http://www.animal-kingdom-workouts.com/body-weight-workouts.html

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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Lose Weight Without Dieting The Animal-Kingdom-Way


In this E-Book I outline the steps I took to lose 30 pounds naturally and easily. Living in the modern world, most men and women nd themselves cut off from the natural rhythms of nature. Without realizing it, you have acquired many un-natural habits concerning food, and this is why it is so hard to lose weight and keep it off. However, once you learn what these habits are and make minor changes to them, you will nd the weight will come off an stay off. Your body WANTS to be at a healthy weight. When you follow these simple steps that worked for me, you will be working with your natural self and nature. You will become the person you know you can be, without the extra weight. No Dieting involved. Lose Weight Without Dieting - The Animal-Kingdom-Way http://www.animal-kingdom-workouts.com/best-weight-loss-program.html

Copyright 2008 by David Nordmark All Rights Reserved www.animal-kingdom-workouts.com

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