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20-Minute Workout

Don't have time for a full work-out? You can stay in shape while on the go. Try our quick 20-minute workout.

  • Warm up by walking briskly for 3-4 minutes and then stretch gently.
  • Lie on the floor, bend your knees, and place your feet firmly on the floor. Clasp your hands behind your head and do 45 crunches: 15 straight up, lifting your elbows towards the ceiling; 15 towards your left knee; 15 towards your right knee. Remember that crunches are a small movement and should not be felt in your lower back. Do not pull on your neck.
  • Sit on a chair, feet planted on the floor, with a dumbbell or full soup can or water bottle clasped in your right hand, your elbow braced on your thigh. Curl your hand towards your shoulder and back again. Do 2 sets of 8–12 biceps curls on each side.
  • Squat about 2 feet in front of a chair, facing away from it. Reaching back, place your hands on the edge of the chair, fingers curled over the front edge. With your feet firmly planted, use your triceps to raise and lower your body. Do 2 sets of 8–12 triceps curls.
  • Place your feet about 3 feet apart, toes turned outward at a 45° angle. Place your hands on your hips and bend at the knees and hips, so that as you lower, your body forms an "S" shape. Keep your back straight and do not let your knees pass your toes. If you want an extra challenge, hold weights in your hands. Do 2 sets of 8–12 squats.
  • Walk for 2–3 minutes to cool down and then gently stretch the muscles you worked out.
*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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