J.P. Muller’s 15-Minute Workout
A Step-By-Step Guide
Based on My System by Lieut. J.P. Muller
First Edition - Edited by Waking Media © Copyright 2011
Copyright, Legal Notice and Disclaimer
This edition of J.P. Muller’s exercises is copyrighted; it is protected under the US Copyright and all rights are reserved. That means it may not be copied or distributed, in whole or in part, without prior, written permission from the publisher.
Although J.P. Muller’s original book, MY SYSTEM is in the public domain, this publication is not. The editor has spent countless hours reading, practicing, and organizing the exercises from J.P. Muller’s original textbook. Please do not share or distribute this publication without written permission. If your friends, family, or colleagues are interested, please direct them to purchase their own copy at: www.learntomuller.com.
Also, please note that although every attempt has been made to achieve a completely accurate, modern edition of J.P. Muller’s original text, the editor assumes no responsibility for errors or omissions.
Nothing in this Guide is intended to replace common sense, medical or other physical therapy advice from a professional. Please consult your physician before beginning this workout routine.
Copyright © 2011 Waking Media. All rights reserved worldwide.
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ABOUT THIS GUIDE
This Edition
The editor of this new edition of J.P. Muller’s My System has sought to maintain as much as possible of Muller’s original language while making it easily comprehensible to a contemporary audience.
J.P. Muller wrote this book, and developed his system of physical fitness, in the hopes of starting a mass fitness revolution -- and to an astonishing extent, he succeeded. He aimed to inspire every man and woman, young and old, to be active and physically fit. Above all, he emphasized accessibility -- these exercises were intended to work into a hectic modern schedule, and into the sometimes cramped spaces of modern life.
This edition aims to accomplish the same goal in a contemporary context. J.P. Muller intended his book to be accessible to the public, but to the modern reader, it may seem awkward and at times incomprehensible. It is not hard to understand why -- Muller wrote this book in Danish in 1904, and it was translated to British English shortly thereafter. The resulting book does not lend itself to a “quick-start,” nor to the user-friendly experience that Muller envisioned.
This edition is intended to bridge that gap and return the book to Muller’s original intention of a convenient, easy-to-use exercise system.
How to Use This Guide -- Muller’s Six-Week System
In My System, Muller lays out a six-week program of exercises meant to bring the user from his or her individual starting point to a vigorous 15-minute workout consisting of 18 exercises. To do this, he builds up the routine gradually, starting with a simple workout and increasing the degree of difficulty in a systematic way until the practitioner reaches the sixth week and achieves the full routine. This eBook breaks the six-week program into pieces, detailing each of the exercises at every step of the program.
Consult your physician before beginning this fitness routine.
ABOUT J.P. MULLER
In addition to being an engineer and a soldier, Jørgen Peter Muller was a Danish athlete who won 134 prizes across almost every possible branch of sports and athletics (125 of those were championships or first prizes). His famous workout, My System, has sold an estimated 2 million copies and has been translated into 25 languages. Muller also opened a prosperous institute in London and wrote a series of other books based on his system. Endorsed by doctors, kings, princes, celebrities (including author Franz Kafka), and fellow athletes, My System, is reported to have been one of the best selling fitness books in history.
Photo: J.P. Muller instructing teachers.
FIRST WEEK
TABLE OF CONTENTS
1. Backward and Forward Bending of Trunk, standing (The preliminary movement “A” of Exercise No. 11).
Deep-Breathing: The special Deep-Breathing which follows each exercise.
2. Quick Arm-Circling, sitting (The first degree of Exercise No. 5).
3. Trunk-Twisting, sitting (The first degree “A” of Exercise No. 4).
4. Alternate raising of Knees, with pressure. alternatively sitting (The preliminary movement of Exercise No. 15).
5. Sideways Trunk-Bending sitting (The first degree “B” of Exercise No. 4).
6. Body Lowering with Arm-Bending, standing (The first degree of Exercise No. 8).
Note: Although this workout routine is titled, FIRST WEEK, Muller’s intention is that the user not move on to the next week’s exercises until they are completely comfortable with this week.
1. TRUNK BENDING
(Preliminary Movement “A” of Exercise No. 11)
Repetitions: 20 (with 20 full respirations)
Step One: Stand with feet apart and hands on hips. Inhale while bending the trunk slowly backward as far as comfortable (see Fig 66). Then exhale while bringing the trunk forward and continue to bend it completely downward. Repeat - maintain a steady motion front to back.
Tip: When bending forward, relax the muscles of the back and neck, so that your weight helps “pull” downwards until you look through your legs. Bend your knees slightly to avoid holding your breath. If you feel dizzy at first you may support yourself with one hand (i.e. on a chair).
DEEP-BREATHING
(The special Deep-Breathing that follows each exercise.)
Editor’s Note: Breathing is an important part of Muller’s system. These deep-breathing exercises are listed as part of the First Week and are defined as “follows each exercise,” but they are not numbered as part of the routine, nor are they mentioned in any other week’s routine. It seems that these exercises are to be practiced separately during the first week, but after that, the principles should be incorporated into the breathing of all the exercises and they do not need to be practiced separately.
Repetitions: Unknown (it seems from the context of the book that 2 deep breaths will suffice)
Inhale and exhale deeply through the nose -- maintaining a steady flow. Place the hands on the hips, the elbows well out, not forced backwards.
The rules of inhalation are (see Fig 1):
• Distend the nostrils and move the lower ribs as far as possible outwards.
• Stretch the whole upper part of the trunk.
• Do not arch the upper chest into a cramped position.
• Keep the abdomen naturally relaxed.
And the rules for exhalation (see Fig 2):
• Let the ribs and the whole upper part of the trunk sink down.
• Draw the lower ribs inwards and together as much as possible.
• Keep the abdomen naturally relaxed.
Inhalation Don’ts:
• drawing the abdomen inwards
• bending the head too far backwards
• forcing the shoulders back instead of lifting them
• sucking the air into the nose with a loud noise so that the nostrils are partly closed
Exhalation Don’ts:
• bending the body too much forwards instead of contracting the chest
• keeping the abdomen fixed or drawn inwards
• breathing the air out forcibly through the mouth.
2. QUICK ARM CIRCLING WHILE SITTING
(The first degree of Exercise No. 5)
Step One: Sit on a chair (preferably a stool), and raise the arms sideways, palms up with fingers straight and together. Make small circles (12 inches in diameter) fairly fast. Move upward in front and downward in back. (see Fig 27).
Repetitions: as many circles as possible during 3 respirations (inhale and exhale).
Step Two: Swing each arm separately (both arms together is an advanced move), loosely and in as large circles as possible. Same direction as small circles.
Tip: Be careful to get the arm well back and near the ear.
Repetitions: as many circles as possible during 1 respiration each side.
Step Three: The exercise is thereafter repeated with small and large circles in opposite directions. The palms are now turned down, and the arms are moved downwards in the front half of the circle, and upwards in rear half (see Fig 29).
Tip: If you find it difficult to breathe naturally and deeply during these fast arm movements, you may try filling the lungs completely and then see how many times you can swing the arms you are letting the air slowly out through the nose.
3. TRUNK TWISTING WHILE SITTING
(The first degree “A” of Exercise No. 4)
Repetitions: 10 respirations - a full twist to each side.
Step One: Sit on a chair (either front edge or a chair without a back), and twist one or both legs round the legs of the chair whereby the lower body is made unmovable. Or you may simple sit down on the floor.
With hands on hips, the upper part of the body is turned slowly as far as comfortable in one direction, then the next -- without pauses. Inhale one way and exhale the opposite. See Fig. 104 for a similar movement, but with head stationary.
Tip: Your head should following the body movements.
Step Two: After four movements, hold the twist on one side and exhale. Now your breath will be opposite for the next five repetitions, i.e. if you inhaled to the right before, you should now exhale to this side and in exhale to the left.
4. RAISING OF KNEES
(the preliminary movement of Exercise No. 15 (Alternate raising of Knees, with pressure, alternatively sitting))
Repetitions: 10 slow knee-raisings, alternating
How to: Standing with feet almost together, lift one knee, grasp the shin with both hands and press the thigh against the body while leaning slightly backwards and inhaling (Fig 91).
Then let go the leg and resume the starting position; pause for a second, then raise and grasp the other leg - all during exhalation. Then press and inhale as before.
Tip: Should difficulty be experienced in balancing on one leg, then sit down on a chair, lean back and do the same movements.
Tip: Moving slowly, paying attention to breath will help prepare you for more advanced moves.
5. SIDEWAYS TRUNK-BENDING WHILE SITTING
(The first degree “B” of Exercise No. 4)
Repetitions: 19 movements (during 10 full respirations - swap breathing half-way through)
How to: Sit on a chair, arms hanging down limp. Bend the upper part of the body slowly, but without pausing, as far as possible to right and left alternatively. Inhale one way and exhale the other.
Tip: Try to reach the floor with your finger tips. You may also bend the head.
Note: The figure shows someone standing, however, the preliminary movement of this exercise should be done while sitting.
6. PARTIAL PUSH-UPS
(The first degree of Exercise No. 8 (Body Lowering with Arm-Bending, standing))
Repetitions: 10 complete - up and down with inhale and exhale.
Step One: Stand facing a chest of drawers or similar object with your feet about a yard (3 feet) from it, heels together. Put your hands on the piece of furniture shoulder distance apart (see Fig 45). Then sink the body slowly forward by bending the arms, while turning the finger-tips inwards and bringing the elbows outward and slightly up (Fig 46). This is done during inhalation. The body is held as straight as a plank and the heels are raised off the floor while the arms bend. While exhaling, the arms are slowly straightened again, and the fingers point once more to the front, heels lowered.
Tips: If the distance be increased, the exercise will be more difficult to perform (advanced).
Optional: Every time the arms are being bent, you may turn the head slowly to one side alternately, bringing it back to the front on stretching the arms. A common mistake is to push the seat out backwards and bend in the hips. People with weak backs go to the other extreme by dropping the abdomen.
Note: If for some reason only one arm can be used, stand a pace from the wall and put the arm straight out with palm against the wall, in height with one’s head. Then bend and stretch the arm as described.
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Congratulations!
That’s it for the first week. Practice these exercise daily until you feel comfortable with them, then visit us at: www.learntomuller.com for the full six-week program!