Deep Fitness: The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week

5. Core Plank 6. Ab Crunch 7. Lumbar Extension WHOLE-BODY STRENGTHENING 1. Wall Sit 2. Hip Thrust (single leg) 3. Core Plank 4. Ab Crunch 5. Standard, or Incline, Push-up 6. Bent-over Row with Resistance Band 7. Choice of: Chin-up Negative-only Chin-up Pulldown with Resistance Band 8. Lateral Shoulder Raise with Resistance Band 9. Shoulder Press with

THE ESSENTIAL SIX 1. Body Squat 2. Standard, or Incline, Push-up 3. Seated Row with Resistance Band 4. Shoulder Press with Resistance Band 5. Choice of: Chin-up Negative-only Chin-up Pulldown with Resistance Band 6. Rhomboid Squeeze with Resistance Band LOWER BODY AND CORE 1. Wall Sit 2. Body Squat 3. Hip Thrust (both legs) 4. Core Side Plank / Hip

The stillness of the core maintains an indifference that is willing to feel all the energies of your aliveness without needing to organize them. There is no desire to grasp at them, make sense of them, tell stories about them, or control them.

When you are aware of the world from your core, the realms of being and doing lose their artificial separation and merge as one, and the familiar boundary that separates self from world loses its hard edge and grows increasingly fuzzy and porous.

Step 6: Allow the center of your awareness to come to rest on the perineum.

Step 5: Allow that center to slide down through the spacious corridor toward the perineum.

Step 4: Feel that center in relationship to the perineum.

Step 3: Locate the center of your awareness in your head.

Step 2: Allow the body to discover its spaciousness.