Many of us feel guilty, and know our bodies suffer, as we don’t exercise enough. But exercise takes so much time, requires special equipment, is uncomfortable, and—worst of all—is totally boring! Right? Not any more! Not with the Exercise Advantage.

Exercise Advantagetakes minimum time out of a busy day, requires no equipment, and is effective and comfortably progressive, even for those who have not exercised in many years. Exercises are simple, can be done almost anywhere, and progress is automatically measured. Maybe the best thing is you don’t need a gym, and you won’t get bored to death! You are finished almost before you realize it.

Groups, including families, can do the exercises together, even at entirely different levels, since exercises are similar in execution and time. Everyone can simultaneously work at their own level, six days a week, and take a break on Sunday. It will take a month or so for inactive people to become re-accustomed to exercise, and within a month the exercise habit will be established. Your body will begin to feel good, you will have more energy, and substantial progress will provide motivation to continue.

Exercises progress upward on three Charts, with six exercises and ten Levels for each. As you progress, difficulty increases and reps increase, but time remains the same: under 15 minutes a day, even if you include 4 minutes of optional, but recommended, stretches. Exercise Advantagewas inspired by the old Canadian Air Force 5BX exercises, but three newer exercises, suggested by a professional trainer, should be safer, and the program should work for men [including older boys], women, and elementary-age children.

The program adapts to individual physical condition by the Level of exercise initially chosen, the rate of progress, and the final holding point. This is your program, so do it the best, most effective way, for you. Do not rest between each exercise, and if an exercise is too difficult to do all the reps correctly, move back one or more Levels. For Exercise 6, running in place, you may substitute walking, a treadmill, exercise bike, jogging, or swimming. To keep track of running paces [each left foot down], set up a row of pennies, and move one for each 100 paces.

“No pain, no gain” is notapplicable! A doctor should be consulted for a physical before beginning the program and, to avoid the possibility of soreness or injury, the first month should be kept easy, with Chart I, selecting a very comfortable Level to start. Do not force it! Fitness takes time—as Aesop illustrated by his fable, in the long run the tortoise always beats the hare. Do not do anything that hurts or may cause injury—the progression will get you there, slow and sure and relatively easy.

Advance at your own comfortable rate, following the “Progress Schedule”. For each exercise, add the number indicated by “+”until reaching the total number indicated after “?”,then move to the next Chart. After progressing to the point you choose, based on your goals, age, and physical constraints, maintain that Level by exercising three times a week.

Exercise Advantageis designed to get you reasonably fit and keep you there. If you want to get really serious, there is Exercise Advantage – Pro—with four higher Charts! The only equipment required for them is resistance bands, and exercises alternate between upper-body exercises one day and lower-body exercises the next. If you wish—and can cut it— Exercise Advantage – Procan take you to the fitness level of professional athletes.

So don’t let excuses stand in your way to better health. You can do it! With the Exercise Advantage.

EXERCISE ADVANTAGE – CHART I

1 Warm up	2 Bird Dog	3 Side Bridge	4 Curl-up	5 Pushup	6 Run
Walk in place briskly 1 minute. [Recom-mended: Add 4-minute stretch routine.]	On hands and knees, keep abs tight [breathe thru chest]. Extend 1 arm and opposite leg. Stretch and hold 3 sec. Do 3 reps each side. [Fig. 1]	On side, supported by one forearm, keep abs tight [breathe thru chest]. Raise hips in line, hold 2 sec. Do 3 reps each side. [Initially do with knees on floor, if necessary.][Fig. 2]	On back, hands under lumbar for support, 1 knee bent, abs tight [breathe thru chest]. Raise head and shoulders, hold 1 sec.[Fig. 3]	On stomach. Push-ups on knees, hands just outside shoulders.Women/Kids: Butt over feet, or hands on a chair.[Fig. 4]	Run in place 6 minutes [count each left foot down], doing 5 calf extensions [stretch up on toes] each 50 paces. Alt: Walk ½ mile briskly.
1 or 5 min.	3 reps @ 3 sec	3 reps @ 2 sec	6+1→15	1+1→10	100+25→325

 

 

Fig. 1: Bird Dog Fig. 2: Side Bridge Fig. 3: Curl-up

 

Fig.4: Knee Pushups [For women and kids, raise butt]

 

 

PROGRESS SCHEDULE – Chart I

Date	Weight	Level	1: Warmup	2: Bird Dog #Reps [pair]	3: Bridge #Reps [pair]	4: Curl-up #Reps	5: Pushup #Reps	6: Run #Reps
		1	1 or 5 min.	3	3	6	1	100
		2	1 or 5 min.	3	3	7	2	125
		3	1 or 5 min.	3	3	8	3	150
		4	1 or 5 min.	3	3	9	4	175
		5	1 or 5 min.	3	3	10	5	200
		6	1 or 5 min.	3	3	11	6	225
		7	1 or 5 min.	3	3	12	7	250
		8	1 or 5 min.	3	3	13	8	275
		9	1 or 5 min.	3	3	14	9	300
		10	1 or 5 min.	3	3	15	10	325

EXERCISE ADVANTAGE – CHART II

1 Warm up	2 Bird Dog	3 Side Bridge	4 Curl-up	5 Pushup	6 Run
Walk in place briskly 1 minute. Raise feet 6 inches. Elbows at right-angle; swing arms. [Recommended: Add 4-minute stretch routine.]	On hands and knees, keep abs tight [breathe thru chest]. Extend 1 arm and opposite leg. Stretch and hold 6 sec. Do 3 reps each side. [Fig. 1]	On side, supported by one forearm, keep abs tight [breathe thru chest]. Raise hips in line, hold 5 sec. Do 3 reps each side, rolling on forearms, with body locked, to other side. [Fig. 2]	On back, hands under lumbar for support, 1 knee up, abs tight [breathe thru chest]. Raise head and shoulders, hold 2 sec.[Fig. 3]	On stomach. Push-ups on knees, hands under shoulders.Women/Kids: Butt over feet. [Fig. 4]	Run in place 6 minutes. [count left foot down].Elbows at right angle; swing arms. 10 jumping jacks each 100 paces. Alt: Walk 1 mile briskly.
1 min./5 min.	3 reps @ 6 sec	3 reps @ 5 sec	11+1?20	11+1?20	260+15?395

 

 

 

Fig. 1: Bird Dog Fig. 2: Side Bridge Fig. 3: Curl-up

 

Fig.4: Knee Pushups [For women and kids, raise butt]

PROGRESS SCHEDULE – Chart II

Date	Weight	Level	1: Warmup	2: Bird Dog #Reps [pair]	3: Bridge #Reps [pair]	4: Curl-up #Reps	5: Pushup #Reps	6: Run #Reps
		1	1 or 5 min.	3	3	11	11	260
		2	1 or 5 min.	3	3	12	12	275
		3	1 or 5 min.	3	3	13	13	290
		4	1 or 5 min.	3	3	14	14	305
		5	1 or 5 min.	3	3	15	15	320
		6	1 or 5 min.	3	3	16	16	335
		7	1 or 5 min.	3	3	17	17	350
		8	1 or 5 min.	3	3	18	18	365
		9	1 or 5 min.	3	3	19	19	380
		10	1 or 5 min.	3	3	20	20	395

EXERCISE ADVANTAGE – CHART III

1 Warm up	2 Bird Dog	3 Side Bridge	4 Curl-up	5 Pushup	6 Run
Walk in place briskly 1 minute. Raise knees waist high. Elbows at right-angle; swing arms. [Recommended: Add 4-minute stretch routine.]	On hands and knees, keep abs tight [breathe thru chest]. Extend 1 arm and opposite leg. Stretch and hold 10 sec. Do 3 reps each side. [Fig 1]	On side, supported by one forearm, keep abs tight [breathe thru chest]. Raise hips in line, hold 10 sec. Do 3 reps each side, rolling on forearms, with body locked, to other side. [Fig. 2]	On back, hands under lumbar for support, 1 knee up, keep abs tight [breathe thru chest]. Raise head, shoulders, and back, hold 3 sec.[Fig.3]	On stomach. Men: Push-ups. Women/Kids: Knee pushups, back straight. [Fig. 4 or 5]	Run in place 6 minutes [count left foot down].Elbows at right angle; swing arms. 10 “fast feet” [step asap], and 10 jumping jacks each 100 paces. Alt: Walk 1 mile briskly.
1 min./5 min.	3 reps @ 10 sec	3 reps @ 10 sec	11+1?20	16+1?25	260+15?395

 

 

Fig. 1: Bird Dog Fig. 2: Side Bridge Fig. 3: Curl-up

 

Fig. 4: Knee Pushups [Women and Kids] Fig. 5: Pushups [Men]

 

 

PROGRESS SCHEDULE – Chart III

Date	Weight	Level	1: Warmup	2: Bird Dog #Reps [pair]	3: Bridge #Reps [pair]	4: Curl-up #Reps	5: Pushup #Reps	6: Run #Reps
		1	1 or 5 min.	3	3	11	16	260
		2	1 or 5 min.	3	3	12	17	275
		3	1 or 5 min.	3	3	13	18	290
		4	1 or 5 min.	3	3	14	19	305
		5	1 or 5 min.	3	3	15	20	320
		6	1 or 5 min.	3	3	16	21	335
		7	1 or 5 min.	3	3	17	22	350
		8	1 or 5 min.	3	3	18	23	365
		9	1 or 5 min.	3	3	19	24	380
		10	1 or 5 min.	3	3	20	25	395

EXERCISE ADVANTAGE–STRETCHES

Stretches are advised as, along with the running, they develop flexibility and reduce any soreness. Don’t forget to breathe! A short cool-down walk after exercise is also good, as is engaging in various sports and physical activities.

1. Stretch side of neck, waistStretch head and shoulders to one side, as far as possible, turning at waist and neck Hold 5 seconds, then do other side. Repeat three reps
2. Stretch shoulder and back of upper armPlace right hand over left shoulder Push right elbow across chest above left shoulder Hold 15 seconds. Repeat other side
3. Stretch triceps, top of shoulders, waistHold elbow behind head with opposite hand Pull elbow behind head as you slowly lean to side Hold 15 sec, Repeat other side
4. Stretch shoulders, arms, and anklesLie on floor, arms overhead, legs straight Reach arms and legs in opposite directions Stretch 5 sec, relax. Repeat 3 reps
5. Stretch side of hips, waist, hamstringsSit on floor, right leg in front, left foot over right knee Turn head over right shoulder, rotate upper body right Pull left knee toward opposite shoulder Hold 15 seconds. Repeat other side
6. Stretch back of leg and lower backBend left leg in at knee Slowly bend forward from hips toward foot of straight leg [Use a towel if you cannot reach your feet ] Hold 15 seconds. Repeat other side
7. Stretch calfRight foot in front, leg bent, left foot behind [or both feet]Move hips forward until you feel stretch in calf of left leg Keep left heel flat and toes pointed straight Hold 15 seconds. Do not bounce! Repeat other side
8. Stretch front of thigh (quadriceps)Face wall, grasp left foot behind butt with right hand Pull heel toward buttock Hold 15 sec. Repeat other side

Notes

Acetaminophen [e.g. Tylenol] is reputedly the best pain relief for muscle aches.

Dr Stuart McGill, PhD,has spent 25 years studying and working with professional athletes in all sports. His findings include:

• There are four types of loads on the back: Flexion, shear, compression, and twisting.

• Exercises combining these loads are particularly deadly, and to be avoided.

• The spine is most vulnerable when fully flexed, i.e. bent forward like the letter C.

• Flattening the lumbar curve—the concave segment of the small of the back—is risky.

• Spinal loads of sit-ups, and even crunches, can damage the back.

• The spine is at its strongest in its neutral, S-shaped, position.

• Strength of abs and back is not as important as spinal stability and endurance.

• It is better not to have good back flexibility: At the limits of stretch injury can occur.

Dr McGill recommends the Bird Dog, Side Bridge, and Curlup exercises:

• They build protective strength in the midsection and endurance in back muscles, while causing minimal stress to the spine.

• For best effect, brace abdomen for each of these three exercises, as if about to take a punch in the gut.