Bringing Awareness To Your Essential Exercise

Day 2: The Second 10 of 30

Over the last few weeks, we have placed a huge emphasis on awareness. And we have also covered the theory of greasing the groove.

As a refresher:

Greasing the groove can be defined as exercising with low reps or performing activities for a short duration without exhausting the body or the muscles to failure

Pavel Tsatsoline claims, we need to grease the neurological “groove,” or pathway, between your brain and the exercises your body performs in small incremental steps so that the brain learns the movement, you begin to have better form and in doing so, slowly improve the routine, build more strength and are able to do more.

And this is the perfect place to begin. We have in total 30 essential core and strength instructional videos, a 5-minute Dynamic Mobility Warm Up15-minute core and strength workout and a 28-day/4-week plan.

To really begin to get the benefit of these, your task is to bring your awareness, your child’s mind of curiosity, to these routines.

Watch each video, give them a try, take your time, grease the groove and see how you feel.

Be aware of any sensations or aches or stiffness. Get your form right and allow yourself the time to get used to each one of these routines.

There is no need to rush anything. Just enjoy the motion and your body at work. No Gung Ho.

Even if you know them well, or have done tried them before or are just a complete beginner, just slowly go through each one. Learn the movement and get your form.

By not rushing as you would in a gym or class, you have the space and time to reframe your awareness of each move. And slowly gain good form when doing longer routines.

Below are the first instructional videos with a transcript included.

But before we proceed …


Before we proceed, we want you to understand that these articles and the content we provide are based on simple daily increments and it is EXTREMELY important not just for understanding what success is but also how not to injure yourself. (i.e. it’s not success)

As a Million Step Participant, you have already agreed to our health and guidelines on safety. BUT we ask that you read them again HERE.

For anyone else reading this, again, we ask that you use common sense, do only what you can and also read our guidelines HERE.

Bodyweight Tricep Dips

Start seated with your knees bent and your feet on the floor place your hands behind you with your fingers facing your hips.
Bend your elbows straight back and use your triceps to press back up.
When you’re ready to advance try lifting your hips off the ground and doing the same thing while your hips stay lifted

Crab Toe Touch

Sit on the floor with your feet in front of you and your hands behind you.
Lift your hips up until your body’s parallel with the floor focus on engaging your core.
Then bring your right hand up while at the same time lifting your left leg up and touch your toes slowly.
Return to the elevated position and then repeat this on your other side keep alternating back and forth

Frog Pumps

Lay back on the floor as you would for glute bridges but put the soles of your feet together so your legs make a diamond shape.
Now press your feet together as you squeeze your glutes to drive your hips up making a straight line from your knees to your shoulders then lower your hips back down and repeat.

Glute Bridges

Lay on your back and bend your knees to a 90-degree angle and keep your feet hip-width apart.
Press your heels into the floor as you drive your hips up using your glute muscles until your knees and shoulders form a straight line.
Squeeze your glutes at the top before lowering back down again

Heel Taps

Lay on your back with your head and shoulders raised up from the floor.
Looking forward bend your knees and have the soles of your feet flat on the floor and then alternate touching your right foot with your right hand followed by touching your left foot with your left hand for the desired amount of reps.

Jump Squats

Stand with your feet hip-width apart and start by doing a regular squat when you’re down in that squat position.
Engage your core and jump up explosively when you land lower your body back down into the squat position to complete one rep.
Try and land as quietly as possible which requires control

Mountain Climbers

Start in a high plank position with your hands about shoulder-width apart, your back straight and your abs engaged.
Pull your right knee into your chest as far as you can then switch pushing that knee out and bring the other knee in.
Run your knees in and out as gently or fast as you can.


Get into the push-up position but instead of on your hands put your forearms on the ground.
Engage your core your glutes and your legs keeping a neutral neck and spine. Now hold this strong position during the length of the exercise

Side Lunge

Hip-width apart then take a big step out to the side with your right leg keeping your left foot planted on the ground.
You don’t want to bend your right knee lowering your body while keeping your left leg straight.
Once your thigh is nearly parallel to the floor push back up with the right leg and then step back to the starting position and repeat on your left side.

Straight Leg Toe Touches

Lay on your back and lift your legs straight up then reach up towards your toes.
Lifting your upper back off the floor feeling, your core contracting, before lowering back down again.
Repeat this for the desired amount of reps.

Remember what we said before and will say again and again.

Just try them gently and with awareness even if you are quite good. Just call it a revisit.

It does not mean you failed if you could not do them all

You have the rest of your life to be an expert at it.

But every time you come back to them, just do what you can and stop.

And come back again to it later in the day or the next day.

And keep doing it till one day, they become natural.

If you don’t like a routine or cannot do it. That’s fine, just stop.

And you can always come back to it.

It’s that simple.

Give your body, and importantly your brain, the chance to slowly build up the strength, dexterity, pattern recognition and knowledge they need.

  • You’ll Grease Your Groove.
  • You’ll build endurance.
  • You’ll bring mindful awareness to each activity that you do.
  • You’ll build patience with yourself.
  • And you’ll just keep getting fitter.

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