![]() Lateral raises (from “Day 1: Full body” workout below) ![]() This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment. Abs: planks - 3 sets of 30-second holds.Triceps: dumbbell kickbacks - 3 sets of 8–10 reps per arm. ![]() Biceps: concentration curls - 3 sets of 10–12 reps.Triceps: bench dips - 2 sets of 10–12 reps.Biceps: seated dumbbell curls - 2 sets of 10–12 reps per arm.Triceps: overhead triceps extensions - 3 sets of 8–10 reps.Biceps: alternating biceps curls - 3 sets of 8–10 reps per arm.Back/chest: dumbbell pullovers - 3 sets of 10–12 reps.Back: one-arm dumbbell rows - 3 sets of 6–8 reps.Chest: dumbbell fly - 3 sets of 8–10 reps.Back: dumbbell bent-over rows - 3 sets of 6–8 reps.Chest: dumbbell bench press or floor press - 3 sets of 6–8 reps.Abs: crunches with legs elevated - 3 sets of 10–12 reps.Calves: seated calf raises - 4 sets of 10–12 reps.Shoulders: lateral raises - 3 sets of 8–10 reps.Hamstrings: Romanian dumbbell deadlift - 2 sets of 6–8 reps.Shoulders: dumbbell upright rows - 2 sets of 8–10 reps.Legs: dumbbell lunge - 2 sets of 8–10 reps per leg.Shoulders: standing shoulder press - 3 sets of 6–8 reps.Legs: dumbbell squats - 3 sets of 6–8 reps.This all leads to easier and more pleasurable learning.Īccording to the Brain Gym website, Brain Gym exercises recall the movements naturally done during the first years of life when learning to coordinate the eyes, ears, hands and whole body.Romanian dumbbell deadlift, from Day 1 workout below Day 1: Legs, shoulders, and abs By doing these movements, and holding or rubbing specific points of the body (the so-called ‘energy points’), you’ll get your energy flowing again – and blockages and tension in the body as well as in the mind will disappear as stress is reduced. They’re all activities and movements that help coordinate the right and left sides of the brain, so the two sides can work together in a balanced way.ĭennison understood that when the right and left sides of the brain and body aren’t coordinated, people might suffer from learning difficulties, poor concentration, dyslexia and ADHD.īrain Gym is helpful to improve coordination and release learning and energy blockages. They include crawling, drawing, tracing symbols in the air, yawning and breathing. Some exercises are for centering, some are for focusing, and some are to correct laterality (right/left) problems. On the premise that learning isn’t an isolated brain function, and that our bodies are as much a part of the learning process as the brain, he concludes, “movement the door to learning”.īrain Gym is a set of 26 simple, powerful activities designed to make it easier for people to relax, focus, practice attentiveness to their surroundings, and control impulses while strengthening the neural connections throughout the entire brain. He calls this experience being ‘switched off’, and created Brain Gym exercises to switch the brain back on and get it working in an integrated way again. Dennsion worked as a public school teacher and reading specialist until he discovered a trend - when children or adults are under stress, certain parts of their brains become less active. The word ‘kinesiology’ means movement and educational kinesiology simply means “learning through movement.”īrain Gym was created in the 1980’s by Dr. “Educational Kinesiology” (or Brain Gym) might be one way to jumpstart your innate curiosity and your natural tendency to learn. So if learning doesn’t feel as effortless for you - maybe it’s time to rediscover the joyride (especially since it’s a process that continues throughout life!). When we get a little older, we can start to forget the joy inherent in learning something new. Observe any infant or toddler and you will be amazed at how quickly and effortlessly they can absorb so much. Is there such a thing as enjoyable learning? We often believe yes, but only sometimes and only for some people.īut shouldn’t learning be always learning fun and easy? After all, it’s a process we take to naturally.
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