COMBINED EXERCISES & ROUTINE EXAMPLES
Here are some examples of basic exercise routines.
1. Zen Jogging:
• Perform the Alternate Heel Lift bounce over a given period (e.g. 5 minutes).
• Next, shift exercises and perform 60 2-Foot Bounces.
• Rest for 1 or 2 minutes with your back against the C-hoop.
Repeat this sequence once or twice, according to your level of fitness.
This simple daily exercise sequence lasting 15-20 minutes will keep you mobile and alert.
TIP: Try listening to music while you bounce.
Try to find a piece of music with a rhythmic beat that is suitable for you.
It will be easier for you to get into a rhythm if you follow a beat.
Start by first choosing a slower beat (e.g. 60 beats per minute), than work up to a faster beat.
100 beats per minute is a good tempo to follow.
2. Jog & Stretch:
Start by doing 60 soft 2-Foot Bounces as a warm-up.
• Next, switch to the Alternate Heel Lift bounce for 3 to 5 minutes.
• Return to doing a sequence of 60 2-Foot Bounce, then rest.
During the resting period (2-3 minutes), with your back against the C-Hoop, lift your head up, and
then down, always taking care to move slowly.
Then, turn your head to the left, then to the right.
Repeat a few times.
• Then repeat the first pattern again: 2-Foot Bounce and Alternate Heel Lift bounce, after which
you will stop and stand in the center of the mat.
• Twist your body, by first rotating your shoulder to the right (using the C-hoop as support), then
to the left.
• Repeat a few times.
Finish with 5 to 10 minutes of Alternate Heel Lift Bounces.
TIP: Always take deep breath during the pause period. Never start an active routine when you are
out of breath.
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Summary of Contents for BPOD
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