The Element Training method is very flexible and customizable, and this page includes a few programs that I've designed along with guidelines for creating your own program. For a nominal fee or barter I can design you an elemental program to suit your fitness needs; use the feedback form to request that service if you're interested.
Each movement is rated by difficulty in order to assist with program design.
One-element movements are great for beginners, and are safe, simple and effective. Relative safety aside, the movements should always be done slowly and carefully until you get a feel for them, and you should never stop being safety-conscious while you exercise.
Two-element movements are more challenging and require a good base fitness level or a lot of eagerness to progress. If it's the latter, make sure to be extra safety-conscious, move slowly until you feel you have the right motion, and allow enough healing time while you work on other muscle groups.
Three-element movements are the hardest to do and the most rewarding when done well. Work up to these and you'll be well on your way to being certified awesome.
The Earth Foundation Program.
For beginners or non-trainers, the first little bit makes the biggest difference. Take just five minutes a day for the Plank Pose, along with the Locust Pose done as an earth movement. This'll give you a good foundation of core strength, help prevent spinal and postural troubles, and work quite a few other muscle groups in the process. As you gain endurance add some
Push-ups for the arms, once again done as a static hold, and work up to static Yoga Push-ups with knees on the floor. Also use the Horse Pose or Iron Chair for the legs. None of these exercises require any equipment.
There is also the 5BX program for air force cadets. It gave me my start and I highly recommend it.
The Ignatius Farm Program.
I designed this one when I was working long hours on a farm and my time was very limited. It's meant to work the whole body with a minimum number of compound fire exercises. Go through them all without a break for some intense circuit training. This program requires a minimum of two dumbells and a fairly high level of fitness.
The Flowing Water Program.
I do this set of basic stretches every night before bed; it keeps me limber and improves my sleep.
The Bodybuilder's Fire Program.
This one works every major muscle group, and does so much more intensely. Each exercise is done in multiple sets - that is, one group of push-ups (a "set"), a thirty second rest, and then another set. Each exercise goes like this:
Multiple sets demand more recovery time, which is given here by splitting the workout into three days.
Each muscle group is then worked hard on one day and rests for at least two more. This is a more refined and structured method than the farm program, allowing for more varied exercises and more specific training. It takes a little more time but it's certainly well-spent.
Design Your Own Program.
In my opinion, the best way to do Element Training is as a spontaneous flow where you let your body tell you which exercise to do next. This training style lends itself to 2-hour workout sessions that leave you totally exhausted, floating on a natural high... a state you've got to feel to believe. But if you'd like to design your own structured program to suit your fitness goals, the table below is a good place to start.