Here’s a quick 12-minute workout that will get you moving, activating your Spinal Cord and, as a direct result, your brain.

12-Minute Workout:

Exercise in 45 Second bursts
Rest for 15 Seconds
Next Exercise

Workout Exercises

Squat – standing minimal, standing to chair, deep knee squat
Plank – seated, plank, mountain climber
Back – extend, bicep curl, shoulder press
Push Up – wall, knee, floor


Full Body Engagement
Broad Ranges of Motion
Muscle Activation

Gauging your Intensity

You can find your maximum heart rate (MHR) by subtracting your age from 220 (220 – your age). For example, if you’re 50 years old, 220-50 = a maximum heart rate of 170. This is your max desired BPM (heart Beats/Per/Minute).

Once you have your maximum heart rate you can calculate your target heart rate (THR) — this is the zone in which your heart functions best.

Now let’s line up heart rate with exercise intensity levels:

  • Moderate exercise intensity: 50 to 70 percent of your maximum heart rate
  • High exercise intensity: 70 to 85 percent of your maximum heart rate

Remember to pace yourself and take your time as you work from a low or moderate intensity to a higher, more vigorous exercise intensity.

Determining your Target Heart Rate

If your goal is to reach a high level of exercise intensity (70 to 85 percent of MHR) you can use this formula:

  • 220 – Age = your maximum heart rate (MHR)
  • MHR x 0.7 = 70% of your Target Heart Rate
  • MHR x 0.85 = 80% of your Target Heart Rate

As an example, if you’re 50 and want to figure out your target heart rate for high intensity exercise you would use this:

220 – 50 = 170. This is your maximum heart rate. For the low end of your target zone, 170 x 0.7 = 119.

To calculate high end:

170 x 0.85 = 144. This is your high exercise intensity, 119 to 144 beats per minute (BPM).

Today’s your day. Be Blessed,

Dr Matt