Yoga for Regular Guys: The Best Damn Workout on the Planet!

25 beats below your maximum aerobic heart rate while doing this program; you will still burn fat, though at a slightly lower rate. It’s also okay if your heart rate spikes above your max for a few seconds, but it is very important to stay at or below your maximum rate to stay out of the anaerobic, glycogen-burning zone. When exercise hits the anaerobic zone, it should only be for a short time; otherwise, it could put undue stress on your body and put you into the fight or flight, sympathetic nervous system response—
not
a good thing.



P U T T I N G
I T A L L
T O G E T H E R
    This chapter is where it all comes together! Follow the Regular Guys and yoga-babes (good Gawd!) as they lead the way through this mack daddy workout that will help you tune up, get flexible, and stay hard. The workout is broken into sections so that you always have a goal to work toward. Check out the Diamond Cutter , my patented wrestling finishing move: it shows up at the end of almost every section to put the BANG into your workout and to remind you that you
did
it!
    You are now on your way to learning what you need to start a healthier and more fulfilling lifestyle. Remember to work at your own pace—this isn’t competitive yoga. Just keep at it and anything is possible. Now get to work!

MINUTE WORKOUT
    The 20-Minute Workout is the platform on which all the other workouts are based. So this is the most important YRG workout for you to learn.
    The main reason I came up with the 20-Minute Workout is because people were always telling me: “DDP, I’d love to do your YRG workout, but I just don’t have the time.” My response is always the same: “Do you have twenty minutes?” And they say, “Well, of course I’ve got twenty minutes.” Then I would say, “Well, you’ve got the time—that’s all you need to start to change your life, bro.” As I say throughout this book,
flexibility is youth
, and if you spend two to three days a week doing this 20-Minute Workout, I’m telling you, your flexibility will start to come back. Trust me, you will feel younger, and isn’t that what everyone wants to feel—younger?
    Just twenty minutes a day will start to loosen up your joints and your muscles. It will help you avoid injury, and you can have a healthier, happier sex life. I know I’ve got you on the sex life deal—but it’s true. So read this twenty-minute section a couple of times, and get to know the program, and of course check out the hot yoga-babes. Then put the book on the floor next to you for reference. Roll out your yoga mat, and let’s do it!



DEEP BELLY BREATHING—EXHALE
    Then slowly exhale out of your nostrils, and let your body push all of the air out of your body while sucking your stomach to the back of your spine. Your hands are in position so you can feel your body expand with each inhalation and contract with each exhalation. Yes, pull your stomach back to your spine. Take three deep breaths.

TOUCHDOWN
    Inhale and reach your arms into a touchdown signal. Roll your shoulders back while keeping your palms facing each other and look up at your hands.

MOUNTAIN POSITION
    Exhale as you slowly lower your arms back down to your sides. Repeat Touchdown to Mountain Position two more times as we begin to blast air into the furnace.
    HOT TIP!
    It doesn’t matter whether you are sporting six-pack abs or if you’re carrying a beer keg under your shirt—if you are breathing correctly, you’ll feel each breath energize your body while your mind gets focused like a laser.



As we continue to warm up, this sequence stretches your back, hamstrings, and Achilles tendons. It also strengthens the quads and lower back, along with all of the muscles that surround the hips and knees. As you move through this sequence, I guarantee that you will begin to
feel the fire!
    This may be the one sequence I do every day of my life. Actually, I end up doing it a couple of times a day when I’m running hard. This exercise can be used to warm up before running, playing tennis, golfing, or just getting ready for work. It strengthens the low back along with all of the muscles that surround the hips and knees. If you’re ever on a long flight with me, and you happen to be sitting in first class, you will most likely see me doing this in the front of the plane—and, no, I’m not bullshitting you.

    HOT TIP!
    As you continue through this workout, you will see that everyone does the position a little differently. If you need to bend