Wholistic Fitness

The Sacred Peak, this morning.
It’s that most magical time of the year for me.
Autumn is coming! Flagstaff only averages 25 days per year of 85 degrees or higher, yet has 206 days with temperatures below freezing.
Each morning, the dew freezes up on the summit of the Sacred Peak, glistening as if winking to me, “Go(o)d Morning, Coach! Ready to play with me again today?”

Answer is:
YES!!!!

yesterday evening, taking a break from Serving the Dharma through online coaching and serving myself some Iron Temple Pranayama!
yup,
sure ’nuff…
It’s the time of year for “Falling” into WF Shape in a Big Way!
After a season of racing bikes, now is the time to see if any of my bike racing competitors can hold my wheel as i ramp up the cross training intensity with strength training, plyometrics, asana, rock climbing, sustained mountain bike ascents and extreme descents, trail running, and ski-specific training.

come and catch your old coach!

see the above photo?
this muscle pump came from only 5 minutes into my “OFFICE WARRIOR WORKOUT” using only old school dumbbells. and, remember, i am only several days into my off season from bike racing against the best sport-specific bike racers in the state. that is what i so LOVE about the Practice of WF;
the WF Warrior can change their body shape to suit their Dream Chasing, we are not like Tennis players that may be world class with one arm while their non-dominant arm hangs like a withered branch from their twisted back torsos! Balance throughout the body equals balance throughout the mind. such physical balance leads naturally and powerfully into an ideal foundation for meditation as we grow older.

often, like you, i have only 15-20 minutes to train in the gym. fortunately, with unique WF copyrighted techniques such as the infamous “Staccato,” “Envelope,” “3-Stage,” and “Shivaya” those few minutes provide the WF Yogin with a WICKED pump, resolidification of internal locks like Mula Bandha, superb pranayamic conditioning (using Ujjayi and ‘Bhastrika Blows’ techniques between sets), and a fantastic CHI CHARGING WORKOUT that blows all the crap and clutter out of our minds and body…

whatever yogi says that a Bench Press is not as Sacred as a Chaturanga is certainly not from our TRIBE!

Here is my OFFICE WARRIOR WORKOUT that provides me a SUPERB STRENGTH TRAINING EFFECT within 20 minutes or less; ONLY FOR DL SUBSCRIBERS!

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OFFICE WARRIOR WORKOUT!

– all exercises can be found in my various books; Study the Sacred WF Scripture!)

equipment needed;
• a couple of pair of dumbbells (moderate to light; i use 40lbs – 20lbs)
• flat bench
• medicine ball (moderate, i use a 9-10)

Recovery Between Sets:
3 Ujjayi Pranayams into 3 “Bhastrikra Blows” which is a long slowly drawn nasal inhale to fill the chest and abdominal cavities like a blacksmith’s bellows, into a forceful exhalation (rechaka) while gripping Mula Bandha. should be done seated, on the edge of the bench, with chin in Jalandhara.

#1) Medicine Ball Crunches (for core/abs and pranayamic effects)
instead of counting reps, do the WF Syllabic Mantra; Om Ma Ni Pahd May Hung
do the Mantra for Standard Form, then right elbow to the ball, then left elbow, then alternate. 3 sets.

#2) DB Presses into DB Flyes (for chesta nd pranayamic effects)
do one round of WF Mantra for each linked up by a Ku Top Position for a total of 4 grueling sets! (Online Students; use extreme yin foot position for the former and Star Drive leg position for the latter).

#3) Crane Pose or Handstand or Dolphin Levers (for back and pranayamic effects)
sustain one of the above or use them as a tri-set for a WF Mantra round each.

#4) DB Side Lateral Raises into Front Lateral Raises (for shoulders and pranayamic effects)
two rounds of WF Mantra for each linked up by a Ku Bottom Position for a total of 2 enlightening, deltoid engorging sets!

#5) Seated Alternating DB Curls into Seated DB Curls. (arms, postural strength, and pranayamic effects)
two WF Mantra rounds of the former followed by one round of the latter linked up by a forearm bulging Ku Bottom Position!

that’s all Oh Noble WF Yogin! if you want some more “gun work” finish off your biceps with some Concentration Curls!

to get your legs; get the hell outside and ride your bike or go for run or do a walk with some Staccato Technique Jump Squats once every five minutes!

to get your triceps; do your HP Yoga!

LIVE THE PATH!
LIVE THE PRANAYAMIC PATH OF WF!

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the above is intellectual property of Coach Steve Ilg and is NOT to be republished in ANY way, shape, or form except for YOUR personal use.

coach ilg and his staff is not liable for your pursuit of the above workout; this is merely a workout that i have found effective both personally and professionally.

do NOT send me questions on the above workout UNLESS you are an Online Student of WF. this is for respect of Coach’s time and also for liability purposes.