Table of Contents
| SM<br>EN-FITNESS<br>YOGIC<br>BODY<br>VEDIC<br>MIND | |
|---|---|
| SM<br>THE<br>SCIENCE<br>OF<br>EN-FITNESS | |
| ARE<br>LIFE-ENERGY?<br>YOU<br>GETTING<br>ENOUGH | |
| YOU<br>ENERGY!<br>ARE | |
| MIND<br>CREATES<br>BODY | |
| TRANSFORMING<br>YOUR<br>REALITY | |
| EXPRESS<br>THE<br>4<br>POWERS | |
| SM<br>EN-FITNESS<br>–<br>CONSENT<br>&<br>RELEASE | |
| WAIVER<br>LIABILITY<br>OF | |
| CAUTION | |
| EQUIPMENT<br>FOR<br>THIS<br>PROGRAM | |
| GUIDELINES<br>FOR<br>WEIGHT<br>TRAINING | |
| WEEK<br>1<br>–<br>2 | |
| WEEK<br>3<br>–<br>4 | |
| 5-DAY<br>WORKOUT<br>CYCLE | |
| SECTION<br>1 | |
| PRE-WORKOUT<br>SEQUENCE<br>FOR<br>DAILY<br>ROUTINE | |
| 1.<br>CENTERING<br>(2<br>MIN)<br>AND<br>DECLARING<br>COMPLETION | |
| 2.<br>BREATHING<br>(2<br>–<br>3<br>MIN) | |
| BHASTRIKA<br>–<br>BELLOWS | |
| FULL<br>YOGIC<br>BREATH | |
| 3.<br>CARDIO<br>PATANJALI<br>DHYAAN<br>(15<br>–<br>18<br>MIN)<br>AND | |
| PATANJALI<br>DHYAAN | |
| CARDIO | |
| -------------------------------------------------------------------- | ---- |
| PATANJALI<br>DHYAAN | |
| SECTION<br>2 | |
| POST-WORKOUT<br>SEQUENCE | |
| SHIVASANA | |
| SUKHASANA | |
| SECTION<br>3 | |
| CORE<br>SERIES<br>EXERCISES<br>FOR<br>DAILY<br>ROUTINE | |
| EXERCISE<br>1:<br>STRAIGHT<br>CRUNCHES | |
| EXERCISE<br>2:<br>OBLIQUE<br>CRUNCHES | |
| EXERCISE<br>3:<br>SITTING<br>LEG<br>EXTENSION | |
| EXERCISE<br>4:<br>VERTICAL<br>SCISSORS | |
| EXERCISE<br>5:<br>HORIZONTAL<br>SCISSORS | |
| EXERCISE<br>6:<br>CYCLE<br>CRUNCH | |
| EXERCISE<br>7:<br>DOLPHIN<br>PLANK<br>POSE | |
| –<br>SPHINX<br>–<br>REST<br>#1<br>SHALAMBA<br>BHUJANGASANA<br>POSE | |
| SHASHANKASANA<br>–<br>REST<br>#2 | |
| EXERCISE<br>8:<br>BASIC<br>BRIDGE<br>POSITION | |
| EXERCISE<br>9:<br>BRIDGE<br>WITH<br>ONE<br>LEG<br>LIFT | |
| EXERCISE<br>10:<br>SIDE<br>PLANK | |
| EXERCISE<br>11:<br>V-SIT | |
| SECTION<br>4 | |
| DAY<br>1<br>–<br>CHEST | |
| EXERCISE<br>1:<br>FLAT<br>CHEST<br>PRESS | |
| EXERCISE<br>2:<br>CHEST<br>FLIES | |
| EXERCISE<br>3:<br>CHEST<br>PULL-OVER<br>(USE<br>1<br>DUMBBELL) | |
| -------------------------------------------------------------------------- | ---------------- |
| CHEST<br>PULL-OVER<br>–<br>LEVEL<br>1 | |
| CHEST<br>PULL-OVER<br>–<br>LEVEL<br>2 | |
| EXERCISE<br>4:<br>PUSH-UPS | |
| PUSH<br>-UPS | |
| MODIFIED<br>WALL<br>TABLE<br>PUSH<br>UPS<br>BEGINNERS<br>OR<br>FOR | |
| DAY<br>2<br>–<br>ARMS | |
| EXERCISE<br>1:<br>STANDING<br>DUMBBELL<br>CURLS | |
| EXERCISE<br>2:<br>HAMMER<br>CURLS | |
| EXERCISE<br>3:<br>OVERHEAD<br>TRICEPS<br>EXTENSIONS<br>–<br>SEATED<br>OR | STANDING<br>(1 |
| DUMBBELL) | |
| EXERCISE<br>6:<br>WRIST<br>CURLS | |
| DAY<br>3<br>–<br>BACK | |
| EXERCISE<br>1:<br>SINGLE<br>ARM<br>ROW | |
| EXERCISE<br>2:<br>REVERSE<br>FLIES<br>–<br>SITTING | |
| EXERCISE<br>4:<br>DEAD<br>LIFT | |
| DAY<br>4<br>–<br>SHOULDERS | |
| EXERCISE<br>3:<br>FRONT<br>SHOULDER<br>RAISE | |
| DAY<br>5<br>–<br>LEGS | |
| EXERCISE<br>1:<br>HALF<br>SQUAT | |
| VARIATION<br>–<br>PLIÉ<br>SQUATS | |
| EXERCISE<br>2:<br>DUMBBELL<br>LUNGES | |
| CONCLUSION | |
| ABOUT<br>THE<br>FOUNDER |
The Science of eN-Fitness SM
eN-Fitness SM Yogic Body Vedic Mind
Have you ever thought a strong fitness workout could actually be a spiritual practice to bring about a deeper transformation in your Body, Mind and Being?
eN-Fitness SM is a much more than the common fitness programs offered in the world. It is a unique approach to holistic fitness, combining modern weight-training and traditional Yogic techniques with the eternal truths of yoga. This program is designed to prepare your Body and Mind for the Inner Awakening, to take you to the advaitic experience, the experience of Oneness, and radiate your innermost potential energy, inner bliss, nithya ananda.
In today's world, our minds are extremely agitated, and strongly impacted by the stressful environment. Our sedentary bodies are used to diets containing unnecessary fats, sugars, chemical substances and hormones. Modern human beings have evolved into a completely new species, with obesity, diabetes, heart diseases becoming prevalent in the general population.
Rishis, Masters, and enlightened beings throughout the ages have all tapped into an unlimited reservoir of energy through time-tested techniques of meditation, yoga, kriyas, mantras, worship, prayers and so on. These enlightened beings have designed thousands of ways to connect consciously with the higher energies of the Cosmos. Again and again, enlightened souls happen on the planet to revive and update the science of enlightenement.
eN-Fitness SM is a body-mind spiritual practice specially designed by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM to meet the needs of today's society. eN-Fitness SM will teach you how to build a healthy yogic body, a high-achieving mind tuned to the 4 powers of Integrity, Authenticity, Responsibility and Enriching, and a complete inner space established in a deep fulfillment and bliss!