Wholistic Fitness

FROM THE ILG TRAINING DUNGEON: “ABDOMINALS ON FIRE WORKOUT”

MY STANDARD SPIRITUAL/CHEMURGY FOR POTENT CORE POWER



the 43 year old abs of ilg are functional; highly, highly functional…from professional yoga capacity to record setting ultra distance fitness…you want some of this? you sure? or is it your EGO & INTELLECT that makes you just THINK you want this shit? hey, main lining this to you straight from my Home Cave, baby! and

only for DL Readers…(highly glossed and even juicer workouts are regular features on my new website coming this year!)

have fun and enjoy the FITNESS baby! may it help you Serve Others Higher…i am not asking for your money here, just remember from where and for how many decades you have been gettin’ this world class, utterly unique Crazy Wisdom!

Equipment needed: two yoga blocks (you will need three anyway for my new PROP WORKOUT DVD coming SOON!)

Attitude needed: 110% positive

Benefits acquired: The Spiritual Seeds of Enlightenment



Set One: do one minute of Blocked Crunches. squeeze the Thigh Block (and you can use an Ankle Block too) as hard as you can. (note my inclusion of YogaToes because, well, i am one crazy Germanic barbarian! you wouldn’t trust anyone else now, would you?)



Set Two: do one minute of Right Elbow to the Left Knee Blocked Crunches

Set Three: do one minute of Left Elbow to the Right Knee Blocked Crunches (you BETTER be squeezing FOAM JUICE outta those blocks!)

Set Four: do one minute of Alternating Twist Blocked Crunches

Recover for one minute in Easy Bridge pose (page 234 of paperback version of TBT book; it’s in the Frugal Realm Yoga chapter)

Novice WF Students; move on

Warrior WF Students; do another round of the above four movements

Master WF Students; do two more rounds of the above four movements



Set Five: do 45 seconds of Hip Churners; twist your hips side to side very rapidly while holding your leg perpendicular. squeeze the blocks like a vise. Want to be a Champion? Then lift your tailbone off the earth while you do the twists!

Set Six; Keep your legs perpendicular and do Right Elbow to Left Knee Crunches for thirty seconds

Set Seven: Keep your legs perpendicular and do Left Elbow to Right Knee Crunches for thirty seconds

Set Eight: Keep your legs perpendicular and do Alternating Crunches for thirty seconds





Set Nine: do one minute of In&Outs; inhale draw the Ankle Block toward a flexed Mula Bandha, exhale extend your legs while releasing Mula Bandha*; SQUEEZE AND BREATHE BABY!!!!!

Novice WF Students; move on

Warrior WF Students; do another round of the above two movements

Master WF Students; do two more rounds of the above two movements



Set Ten: 86 the blocks and do one minute of Norwegian Crunches** (supersetted with 30 seconds of Easy Bridge pose

Novice WF Students; do another round of the above two movements

Warrior WF Students; do two more rounds of the above two movements

Master WF Students; do two five rounds of the above two movements

oh, and if you think this is a tough workout?

you better re-think your pre-order of my HP PROP WORKOUT DVD! to pre-order, click here:

http://wholisticfitness.com/Merchant2/merchant.mvc?Screen=CTGY&Store_Code=WFTC&Category_Code=VT

Wholistic Fitness; created by a world class athlete

designed for Warriors Only; not Wannabe Warriors!

* don’t know what Mula Bandha is? then you ain’t in WF Online Training like you should be! Mula Bandha, or the Root Lock, is a vital, basic internal lock of Hatha Yoga which prevents the Apana (Descending Prana) from slipping out of the first chakra area. those who do not know about Mula, risk lower back injury, loss of youthfulness, and will not be able to ignite their Kundalini. please consult your local Registered Yoga Teacher and ask him or her to teach you about Mula Bandha.

**http://www.ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/Core/BicyclingCrunch.html