Let’s get this party started! Calisthenics for big-ass manifesting.

“What’s important is you make the leap. Jump high and hard with intention and heart.”—Cheryl Strayed

The default setting for most of us is this: life sucks, shit happens and the glass is half-full at best.

My work is about cutting off that negative feeding tube and providing a new blueprint—chiefly the TRUTH. That the universe is limitless, abundant, and strangely accommodating.

But it has come to my attention that there’s still some slacking going on in our muscle memory. That’s the phenomenon where we create a physiological blueprint. Our brains send a memo to our body that triggers our central nervous system, our muscles, our tendons, joints, etc. to perform automatic movements. There’s a continuous feedback loop from your brain to your muscles and back.

So I’ve developed this series of calisthenics to train your body, your muscle memory, if you will, to “get excited, get, get excited.” That’s a line my cheerleading squad boisterously yelled in junior high. Yes, I was an Ark City Puppy cheerleader. Don’t laugh! The high school mascot was a bulldog.

So, I hope you’re hearing the James Brown song, “I feel good, so good” playing in your head about now.

Exercise # 1: Pump your fist in the air with complete glee. Repeat five times.

Exercise #2: Pretend you’re a Latin American soccer player who just made a goal. In the finals. When the score is tied.

Exercise #3: Fist bump at least six people daily.

Exercise #4: Do the Harlem Shuffle on your way to the bathroom in the morning. Before your brush your teeth.

Exercise #5: High-five everyone you see. I can’t tell you how much fun this one is. We do it in my hometown every time our college basketball team wins the NCAA tournament.

Exercise #6: Go outside and stretch your arms wide to salute the sun that comes up everyday without you having to pay for it or ask it to.

For more inspiration and exercises, go see the movie, Frances Ha. Greta Gerwig is a maestro at leaping across streets, dancing in public and keeping her muscle memory happy.

And it never hurts to re-watch this exuberant Flash Mob that surprised the Big O.

Pam Grout is the author of 18 books including E-Squared: 9 Do-it-Yourself Energy Experiments that Prove Your Thoughts Create Your Reality and the about to be released, Thank and Grow Rich: a 30-day Experiment in Shameless Gratitude and Unabashed Joy