Learning from Fitness Videos

Fitness Videos as a Tool to Make Your Own Fitness Books

The notes in the photo from my notebook I posted HERE came from a fitness video. I sat and watched the video in comfort; I didn’t try and follow the moves. This particular one was already broken down into 5 minute segments, but if it hadn’t been I would have done this myself. I watched that 5 minute video a good 2 or 3 times THEN tried it myself with it playing in the background. I STILL didn’t give it 100% or do all the reps in the video, I just wanted to see what they felt like. Only then did I make notes. Only after ALL of that did I try the thing properly – with my notebook open and the video playing. As I went along I might pause the video and scribble an extra note or two, but generally this is how I went through the entire video. Now, no matter where I am, that routine is written in my OWN words in a language that I understand. It is MINE.

That is how a lot of my books started.

The video at the top of this post is the source video for the Everyday Exercise Routine 1 workout program - or the RED routine in the Routine Rainbow of exercises.

Take a look at the first 10 seconds of the video above. You can copy that really easily right? Of course you can (it wasn’t a trick question), but here is the text from the book that came out of my notes:

The March

Walking on the spot / Walking in place

Let’s get one thing cleared up straight away: walking on the spot IS exercise. OK, now we can continue…

The first exercise is literally a warm up exercise: Walking on the spot (I know some people call it walking in place, but it is all the same thing!) – NATURAL exercise.

When we are waiting in the cold, our natural reaction is to warm ourselves up by stamping our feet and waving our arms around. Sometimes we even say we are ‘getting the blood moving’ as we are doing it. In a way, that is exactly what you are doing. After a prolonged period in a standing or a sitting position it is a good idea to move your arms and legs and get the blood flowing to your extremities. Walking on the spot is an exercise to wake you up, get the blood flowing and get fresh oxygen to your brain and upper body!

The variation to be performed here is a very brief version. If you have longer to spend on your daily exercise, you could work up to performing this for 3 minutes, increasing the speed and the height you raise your knees as your endurance increases.

Instructions for walking on the spot properly:

Stand with your feet hip-width apart and your knees slightly bent (soft). Arms are down by your sides with the fists lightly clenched. Starting with the left leg, lift your knee, then your ankle, then your heel, then your toes. Lifting the toes 2-3 inches from the floor is sufficient – do not raise the knee more than waist height.

At the same time, swing the right arm forward, and the left arm backward. The arm does not go straight forward, it goes forward and inward slightly, so it lines up with the center of the body. Keep the upper body straight and keep control of the arms. The easiest way to keep the upper body straight is to engage the abdominal muscles, and keep the spine stretched out to its fullest: no slouching!

Furthermore, don’t twist your body to get your arms to go higher, and don’t let them swing above neck height. 45 degrees from the body front and back is sufficient – but the overall aim is simply to have the arms swing an equal distance from the body in both directions.

Now reverse the process by bringing the toe, ankle, and knee back to the ground and the arms back to the sides, fists still lightly clenched. Without pausing, repeat the moves by lifting the right leg and swinging the left arm forward so you are marching on the spot.

Raise both legs 8 times each.

Walking on the spot exercise

*Tip: Count '1' every time you swing your right arm forward – when you reach 8, you’re done!

Benefits of walking on the spot:

Walking on the spot is a good, simple cardiovascular exercise – good for keeping the heart and lungs healthy and active. It is going to work your calves and legs, open up the chest, tone the arms and strengthen the abdominals. It is a whole-body exercise, in that it activates all of the major body parts.

Regularly walking on the spot, even for the few steps in this first movement, will realign your body, and by activating the abdominals, will help to prevent lower back pain caused by sitting at a desk all day.

As with all of the exercises I discuss, I recommend LOOKING at yourself when you are doing them. Not for the sake of vanity, but to SEE what is moving. When you are moving your arms you will see for yourself that it is not just the arms that are moving, it is the chest too. When your arms and legs are moving in different directions, you will feel a slight pull around your stomach muscles. It is ALL good exercise!

In brief:

This is a brisk march aimed at waking you up and activating your arms and your legs for what is coming next. Be careful not to just loosely swing your arms like you are a bored child – keep the arms straight, feel the energy flowing down them, and swing them with controlled force!


Another way of performing this exercise would be to come up on the balls of the feet rather than lifting the feet. The arm movements are exactly the same, but when you swing your arms you are simply coming up on to the ball of the other foot. This is more difficult than it sounds and it is especially important to make sure you don’t start to lean forward.


OK, how was that? Would you have thought as much about the simple action of walking on the spot if you had just watched the video? Now, the next time you walk on the spot (I hope) you will think more about it, think about the muscles you are engaging, think about standing tall and getting the blood pumping.

Everyday Exercise Routine 1 is available for the Kindle HERE, or as a simple PDF HERE.