How to use it

Adapt to your goals

The Mojoh Method is designed and structured to be flexible, allowing for easy trimming and modification to suit different individual requirements and abilities.  For example, if you are interested in general fitness, weight loss, toning, or cardio, I recommend studying and mastering the whole technique, including all lessons and exercises.

• Beginners/Novices
  I recommend that you study and master the entire technique, including all lessons and exercises, but use a top-down approach and establish a regular, consistent routine that combines theory and practice.  Most beginners will struggle with some of the exercises and concepts at first. If you do, please skip the areas you find too difficult and come back to them later.  Try to achieve something small and new every day.  Practice small sequences of exercises repeatedly until you have mastered the techniques and committed them to memory.  Gradually expand your repertoire, much like a karate student learns their katas.  In other words, you should:
  
  

     – Train your muscle-brain reactions, so that movements become automatic, meaning you don’t need to think too much about correct technique
  
     – Gain flexibility, train your breathing, improve the content of your training sessions, your stance, gait, sleep, and confidence

     – Master the Mojoh Method as if you are practising meditation – you need an empty, concentrated mind to perform it to perfection

     – Consider the Mojoh Method as an ancient dance ritual or a form of martial arts technique – a combination of physical, mental, and spiritual

     – Ultimate perfection requires time, discipline, and commitment, but once you start to train, you’ll like it more and more (after the initial “beginners’ slump”)

     – Improve your character and mental discipline

     – Strive for continuous improvement on technique and extend your repertoire
  
  

• My use of the Method
  You will notice that the “FUNDAMENTALS” section is listed at the top of the eight sections in the above Overview.  This is because the FUNDAMENTALS apply directly to all other sections and therefore should always be studied and mastered by everyone who uses the Mojoh Method.  So why is LEGS at the bottom?  Because it suits my current training regime.  My training regimen consists of numerous leg exercises performed outside the gym, including cycling, walking, and occasional swimming.  I always try to do these activities first thing in the morning, and before any weights or Pilates exercises.  If you want proof of why this works, try the following: next time you visit a gym, run to it, do your gym exercises, and then try running home again.  It will feel like you are trying to run when you are sick with a bout of the flu.  Another reason is that, having lived a life of outdoor exercise and sports (particularly when I was younger and in my teens), I have developed strong legs. So, I adjusted the 8 Sections to suit.
  
  
• For people with Injuries or Disabilities
  For example, if you use a wheelchair and have limited use of your legs, your shoulder training should include a variety of exercises (e.g., shrugs).  You might need extra work in other muscle groups if you are recovering from giving birth or from a medical operation.  Injuries and weaknesses in the back, shoulders, and knees are prevalent, and therefore, you really must adjust the sections, groupings, and exercises for your circumstances.  I am happy to offer advice on how to modify the Mojoh Method to best suit these unfortunate circumstances.  I have provided coaching to individuals with back and knee issues, as well as a few other medical conditions, so I may already have a pre-prepared routine tailored to your needs. Please reach out here.
  
  
• Exercise Subroutines
  Currently, I skip the LEGS session and instead incorporate a quick and light leg exercise routine at the start of most gym sessions.  I call these subroutines.  Currently, I make use of 3 main subroutines:
  

  1. LEGS  Perfect for warming up at the start of most gym workouts, preferably following a little cardio (walking, cycling, etc.)

             – Dumbbell Steps
             – Dumbbell Squats
             – Walking Dumbbell Lunges
             – Wall Sits

  Together, these exercises warm you up quickly because they engage the largest muscle groups – Gluteus Maximus (Glutes) and Quadriceps (Quads).  Larger muscles do more work and therefore create more heat for your warm-up.  Warming up is an essential part of the Mojoh Method.

  2. ABS

             – Machine Knee-lifts
             – Bench Crunches

  For my current training needs, this is enough ABS work because I am also giving my ABS (and core) a good workout via the PILATES sections.  These two exercises only take a few minutes and can be added to the end of almost any training session.  They are very safe because the lower back is well-supported. For individuals with back conditions that cause problems, I recommend these exercises instead of other abdominal exercises, such as sit-ups (push-ups for American readers).
  
  

  3. SHOULDERS

             – Seated Dumbbell Shoulder Press
             – Standing Dumbbell Shoulder Press (with different hand position)
             – Lateral Dumbbell Raise
             – Upright Row
             – Dumbbell Soldiers
             – Standing High Cable Row

  When combined, these exercises provide a quick and thorough shoulder workout that flows smoothly, as each exercise utilizes a set of dumbbells and requires no additional equipment. I incorporate these into the back section because this is sufficient shoulder training, unless you are a serious bodybuilder or need to specifically target your shoulders for a particular sport or medical reason.