My workout, which has done wonders for my wife and me (and others) over the years, only takes 40 minutes, 4 times per week. I'll post the one-page introduction, here. If anyone would like the entire six-page document, pm me your e-mail address and I will send it to you.
_________________________________________________
INTRODUCTION TO
THE WORKOUT
This workout will exercise virtually every muscle, joint, ligament, tendon, and cartilaginous joint tissue in your body. It will greatly increase the blood flow to all those tissues, bringing them nourishment, and much greater health and strength. It will condition your heart, lungs, and vascular system, and increase your internal strength. It will strengthen your immune system. It will reduce your chances of back problems in the future, or problems with your hip, knee, elbow, and shoulder joints - and virtually all the joints of your body.
This is even more so, if you will eat right, go to bed early, and get up early, getting adequate, good sleep.
When you start the workout I, recommend that you only exert yourself at about a 10 - 20% level, and gradually work your way up to maximum exertion by the end of the first month. It is easy to overdo this workout at first, and if you do, it can make you extremely stiff and sore. If you stick with the program for 2-3 months, you will be so much stronger and healthier, and you will feel so much better, that you will probably want to keep doing the workout till the day you die. I definitely plan to.
Most of the exercises work on the principle of dynamic tension - which means that you are vigorously tensing muscles while going through a range of motion. Often, muscles that do the opposite action are exerted to counteract the motion of the muscles you are exerting. Where possible, you should tense the involved muscles throughout both directions of the movements, working them both ways. There are a few exercises where that is not possible, and they will be self-evident. A few of the exercises use gravity for resistance of motion, and a few are exertions of the muscles without any motion.
The workout only takes 40 minutes, 4 times per week. It takes a small amount of space, and requires no equipment. It also saves a lot of time not having to go to a gym. Day One really works the chest, shoulder, upper back and triceps. Day Two is a really good leg, buttock, abdomen, lower back, and biceps workout. Both Days end with the same stretching exercises, which stretch the back and leg muscles - and other structures. Your quadriceps, hamstrings, and hip flexor muscles attach to points on your pelvis and low back. When allowed to get too tight, they apply torque on the pelvis and adjacent areas, and put undue stress on the low back. Alternate the workouts, doing each 2 times per week.
Don’t be afraid to drink lots of water during the workout. Especially, if the water is room temperature, a lot can be drank, and fairly rapidly, with no ill effects - and it is very good for you. I go through 3 large 12-ounce glasses - a total of 36 ounces during my workout.
It’s best to get up early and do the workout while you’re fresh.
Copyright 3-12-2001 David B Conrad (feel free to freely distribute, but may not be used for commercial gain.)
_________________________________________________________________________
Important health and safety information for your loved ones, here:
http://www.drdaveconrad.com/bio.html