Daily Dozen Exercises eBook Collection

Walter Camps Daily Dozen Exercises Internal Force Fitness
Daily Dozen Exercises: Try TODAY

If you’ve never tried a short and simple sequence of daily exercises, then you’re in for a FANTASTIC surprise when you read about the Daily Dozen Exercises!

Most people think they MUST lift weights to get ‘fit’ – but those who succeed are simply CONSISTENT in their approach to BASIC exercise principles…

Daily Dozen Exercises is a phrase that has long since become a part of everyday language. Often shortened to just ‘Daily Dozen‘ it caught on because it was such a SIMPLE concept. Just TWELVE exercises to make/keep you strong, and supple, and give you a ‘running jump-start to the serious work of the day!’ It didn’t matter if you were overweight, underweight, heavy, or light, the daily dozen exercises were going to improve your life!


Dear Physical Culture Friend,

If you’re like most out-of-shape people of a certain age, then you’re probably trying to exercise like you did back in school, or like you see “on TV.”.

That’s definitely one way of meeting your health and well-being goals. It WILL improve your fitness if you stick with it…and don’t get hurt… give up… or both!

But there’s one huge, looming problem…

Everything just seems a little bit more difficult than it did in school, right? For a start, there’s less time to exercise, more stress, recovery takes longer, and results don’t seem to want to come. That trick knee is giving you bother now, and your back twinges. Also, the person on TV looks nothing like you and doesn’t seem to take all of this into account.

You know what I’m talking about, right?

So now you feel old AND useless. You’re wasting money on a gym membership, fancy workout gear, and time on a system that is not for YOU. Systems involving weights, sets and reps, and progressive overload, require a strong time commitment to see the best results. And you WILL see results, don’t get me wrong. But it’s really to miss a day. Then a week. Then to get despondent about it. Then your mindset has been ruined and you STILL aren’t exercising!

It’s enough to make you not want to bother with exercise at all.

But hold up – it doesn’t have to be that way…

An Exercise Routine Which Anticipates Your Excuses!

One-hundred-odd years ago a man named Walter Camp anticipated ALL the excuses we make for not performing simple, daily exercises to keep ourselves fit and healthy. He came up with twelve ‘Daily Dozen’ exercises we would LOOK-FORWARD to doing. It’s not an exercise routine for bodybuilders, or athletes, or people who are already stupidly fit – it’s for NORMAL people like you and me.

Daily Dozen Exercises eBook Collection

The ORIGINAL Daily Workout for Busy People.

The ORIGINAL daily workout for busy people! Join a new generation discovering this series of standing body-weight-only exercises devised nearly 100 YEARS AGO to give you a ‘running jump-start to the serious work of the day!’


What IS Walter Camp’s Daily Dozen?

Quite simply, 12 standing bodyweight-only exercises that meet the following criteria:

  • QUICK: Last no longer than eight to ten minutes once or twice per day.
  • SIMPLE: Be simple to learn.
  • EFFICIENT: Eliminate exercises or movements that we perform daily anyway,
  • REFRESHING: Not leave you so tired after doing them that you’re too tired to do anything else!
  • UNIVERSAL: Make the exercises of equal use to EVERYBODY regardless of size, shape, or level of fitness,
  • NO EXCUSES: Be so simple to remember and complete that there becomes no excuse NOT to do them!
Daily Dozen Exercises Internal Force Fitness
Ten minutes of exercise a day for health, strength, and vitality!

Are The Daily Dozen Exercises Still Relevant?

Walter Camp’s Daily Dozen exercises program is a series of bodyweight-only exercises designed for the busy man or woman. In fact, I call it the ORIGINAL daily workout for busy people (The Metropolitan Life routine required a little more time commitment). Although its origins are a century old, Walter Camp’s Daily Dozen exercises could not be more relevant for the busy man and woman today. Just read these two paragraphs:

Its greatest value is for those men and women who are hemmed in between four walls most of the time and are beginning to realize that their bodies aren’t as fit as their minds…

People think that they can take an orgy of exercise and make up for a long period of neglect when they do not take any exercise at all. You cannot do that. Do not go to a gymnasium. That tires you to death. That is old-fashioned. We do not have to do that anymore. A man or woman can keep himself or herself fit with six or seven minutes a day. There is no reason why a man at 50 or 60 or 70 should not be supple; and if he is supple, then he grows old very slowly—but the place where he must look after himself is in his body muscles.

Walter Camp

That isn’t me writing. That’s 90-odd-year-old copy from just some of the literature surrounding Walter Camp’s Daily Dozen exercises. Now that doesn’t mean we should just take it at face value. The advertisers were trying to sell a product, just like those peppy hosts you see in infomercials today. We need to look a little closer to see whether the product matched the hype.


Exercises for the Tired Business Person*

(* just because the original text focused on men, doesn’t mean I can’t change it!)

It is not easy for the busy person to detect that they are going downhill physically until they find that the downward momentum has reached the stage of a nervous shock. Then they are apt to flounder around in the hope of saving themselves by methods that hurt more than help.

Walter Camp

We’ve all been there, right? I know I have. That day when you feel especially larger than normal and decide there and then that something MUST be done. So you throw on that pair of trainers and go for a five-mile jog. I’m not going to deny that for some people, that begins an incredible journey where they discover they love jogging. For an awful lot more people it begins a journey that ends up with an ice pack and elevated ankles.

These were the people Camp sought to help with the Daily Dozen exercises. The hard-working people whose work was grinding them down, and whose bodies, nerves, and minds were now shot. Camp devised twelve simple exercises that would meet the following criteria:

  • Last no longer than eight or ten minutes once or twice per day,
  • Be simple to learn,
  • Eliminate exercises or movements that we perform daily anyway,
  • Be so simple to remember and complete that there becomes no excuse NOT to do them!
  • Make the exercises of equal use to EVERYBODY regardless of size, shape, or level of fitness,
  • Not leave you so tired after doing them that you are too tired to do anything else!

Regardless of anything else, if you could find an exercise routine that ticked ALL those boxes, then it would be worth doing, right?? So already, as a concept, you’re on board!


Walter Camp Daily Dozen Exercises
How the original Daily Dozen exercise program was presented.

What Do the Daily Dozen Exercises Look Like?

Time for a little visual aid:

Walter Camp’s Daily Dozen – Internal Force Fitness style!

Those are the original twelve exercises and the ones I perform most often. You will find those SAME exercises (or slight variations) in every single NEW routine put out. Notice how you don’t need to get down on the ground or contort yourself into any weird shapes. That has always been a BIG plus for me.

What ARE Walter Camp’s Daily Dozen Exercises?

Camp, not unlike a certain Mr. Charles Atlas (you know, the 97lb weakling guy!), sought to remedy the problem of humans being caged in by imitating the “exercises” of REAL caged animals. The focus, therefore, was placed on constantly stretching and turning, and twisting the trunk/body muscles!

It was claimed to be the ONLY exercise people really need to keep in proper condition.  Before we get any further I should tell you there are actually FIFTEEN exercises in the Daily Dozen! As it developed from a best-selling pamphlet/book to a best-selling record set, Walter Camp made some changes to one of the sets. I include the extra set of exercises (because they are worth doing!) but also keep the other set (because they are worth doing too!). I also detail some variations, extra exercises, and other little tips and tricks to make the Daily Dozen exercises the COMPLETE exercise program it was always meant to be.


All of the extra information on how to read this poster is available in the eBook. You can get it from this website, via Amazon, or it is available on most other popular platforms.

Is there a modern alternative to the Daily Dozen?

Modern versions of this type of routine come out of China, Japan, and Korea. You may want to check out the Radio Taiso program, or the other routines on this website. Basically, though, you don’t NEED a modern alternative, because you don’t need an alternative!


What’s in the Daily Dozen Exercises eBook Bundle?

You can see there are a whole lot of benefits to performing a daily routine of SIMPLE exercises, and they don’t get much simpler than Walter Camp’s Daily Dozen Exercises. And that’s why you’re going to want to have a go and learn the system for yourself!

As you will, in our SHOP we have a range of Daily Dozen books, but three of them go really well together:

  • The Daily Dozen by Walter Camp Pamphlet – A PDF reproduction of the 1920 Daily Dozen booklet packed full of inspiration for the modern person looking to shake off the tiredness a modern lifestyle brings.
  • Original Daily Dozen Exercises Book – This PDF of the Original Daily Dozen book edition is a great stand-alone book that is a part self-help book, part life guide, and the exercises are in there too! All credit for this book goes to Walter Camp, visionary and, I’m sure you’ll agree after reading, inspirational guy.
  • Walter Camp’s Daily Dozen: Daily Exercises for Busy People – Walter Camp’s Daily Dozen exercises workout routine. The full program of standing body-weight-only exercises was devised nearly 100 years ago to give you a running jump-start to the serious work of the day! FULLY updated and modernised for a 21st Century human.

A customer review just of the basic pamphlet:

It is best to go back to an author’s own words to understand fully his ideas. This little eChapbook allows that chance. Use the opportunity fully and wisely!

T Williams

Check out the Daily Dozen Shop Category:

As well as Walter Camp’s Daily Dozen Exercises in the shop, we have reproductions of the 1937 and 1938 “Daily Dozen for Boys & Men” (and women!). The pamphlet is a reproduction of the wonderful original booklet while Fitness to Go is a completely updated rewrite of the 1937 Daily Dozen for Boys & Men. The ‘Original Daily Dozen Exercises’ book expands on the original booklet and (in my opinion) knocks spots off modern self-help books with its basic live advice and guidance.


Richie Neville | Founder

Internal Force Fitness