Sadržaj:

I. CARDIO VJEŽBE......................................................................................................................................3
A. Low Impact Exercise.............................................................................................................................3
1. Low-Impact Cardio Blast....................................................................................................................5
B. Endurance Workout...............................................................................................................................7
C. Cardio Blast ...........................................................................................................................................8
D. Top 10 Cardio Exercises......................................................................................................................10
II. STRETCHING.........................................................................................................................................13
A. Lower body stretch..............................................................................................................................13
B. Seated Stretch for the Back, Neck & Shoulders..................................................................................15
C. Total Body Stretch...............................................................................................................................16
D. Stretch with Resistance Bands ............................................................................................................17
If you’re bored:.....................................................................................................................................19
III. RUNNING PROGRAM........................................................................................................................20
IV. STRENGHT TRAINING FOR BEGINNERS.......................................................................................21
A. The First Six Weeks - Program............................................................................................................21
B. Total Body Strength for Beginners......................................................................................................22
How to Begin .......................................................................................................................................24
C. Weight Training...................................................................................................................................25
1. Full Body Workout...........................................................................................................................28
2. Total Core Workout .........................................................................................................................28
3. Office Exercise.................................................................................................................................30
4. 30 Minute Compound Workout .......................................................................................................31
5. Full Body Workout (at Home)........................................................................................................35
6. Total Body Workout with Gliding Discs (bučice)............................................................................37
7. Exercise - No Weight Workout........................................................................................................39
8. No Equipment Workout ...................................................................................................................41
9. Circuit Training ................................................................................................................................43
A. ABS......................................................................................................................................................45
1. Abs and Back....................................................................................................................................45
2. Beginner Abs & Back.......................................................................................................................46
3. Exercises for Your Abs.....................................................................................................................48
4. Ab and Core Progression..................................................................................................................49
5. Yoga & Pilates for Abs.....................................................................................................................51
6. Dynamic Abs ...................................................................................................................................52
7. How To Do a Perfect Abdominal Crunch........................................................................................54
8. Top 5 Ab Exercises...........................................................................................................................54
B. BUTT, HIPPS AND TIGHS................................................................................................................56
1. Butts & Guts.....................................................................................................................................56
2. Squat Exercises.................................................................................................................................58
3. Exercise Hips, Butt and Thighs........................................................................................................59
4. Top 10 Butt Exercises.......................................................................................................................61
5. Your Butt Workout ..........................................................................................................................65
C. LEGS....................................................................................................................................................66
1. Basic Lower Body Exercises............................................................................................................66
D. UPPER BODY.....................................................................................................................................68
1. Back Exercises - Lats and Mid-Back................................................................................................68
2. Exercises for Your Biceps................................................................................................................69
3. Exercises for Your Chest..................................................................................................................70
4. Exercises for Your Triceps...............................................................................................................71
5. Shoulder Exercises............................................................................................................................72

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6. Shoulders, Arms and Chest...............................................................................................................73
7. Uppper Body Workout......................................................................................................................75
8. Upper Body Mixed Resistance Workout..........................................................................................78
9. Upper Body Progression...................................................................................................................79

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I. CARDIO VJEŽBE

- walking, running, bycicle

• Start with 2 or 3 days of your chosen activity with a rest day between workouts.
• Begin with a 5-10 minute warm up of light cardio and stretch the muscles you'll
use during your workout
• Increase your pace and intensity to slightly harder than comfortable and exercise
as long as you can. Begin where you ARE, not where you want to be. You may
only be able to exercise for a few minutes at a time, but that will change
quickly if you're consistent.
• End each workout with a 5-minute cool down of light cardio and stretch the
muscles you've worked to help keep your muscles flexible and reduce your
chances of injury.
• Each week, increase your workout time by a few minutes until you can work
continuously for 30 minutes a session.
• Don't worry about distance or pace. For the first few weeks, focus on endurance
and conditioning. You have plenty of time to work on your speed and distance!
• After 6 or more weeks, change your routine by adding another day of exercise,
increasing your pace/intensity, adding a new activity and/or increasing the
amount of time you exercise
• Make sure you have quality shoes for your chosen activity.
• Start slowly. Doing too much too soon can lead to injuries and misery.
• Try new activities. Doing the same thing can lead to plateaus, boredom and
injuries.

Variety will keep your body and your mind challenged, so after the initial
conditioning period (about 6 weeks of consistent workouts), vary your workout
intensity and time. Each week, do a long, slow workout--45-60 minutes at the lower
end of your THR and one short one--20-30 minutes at the higher end of your THR.
Your other workouts can be between 30-45 minutes, in the middle of your THR.
(Target Rate Heart)

A. Low Impact Exercise

- Walking

Walking is by far the most popular low impact exercise, but in order to get your
heart rate up there are some things you may need to do.

• Walk faster. One mistake we often make is walking too slowly to get the
heart rate up. Wendy, About's Walking Guide, offers a great tutorial for How to
Walk Faster. Picking up the pace can help you up the intensity of your
workouts.

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 • Try interval training. By adding short bursts of speed or an occasional steep
hill to your walking workouts, you can increase the intensity of your workouts
as well as your calorie-burn. Try one of these Hill Workouts on the Treadmill or
one of the Beginner Interval Workouts to get started.
• Use your arms. Make sure you're not holding onto the treadmill and, when
you're outside, swing your arms to keep the intensity up. Holding weights as
you walk is a no-no (it can cause injury), but consider using walking poles as
an alternative.
• Mix things up. If walking is your sole source of cardio, cross-train with other
activities to keep your body challenged. Walking is something we do every
day and, therefore, we're very good at it. Learning something you're not as
adept at can be a great boost to your endurance and fat loss.

- Walking the Stairs

Walking up stairs, whether they're real stairs or the revolving staircase at the gym,
can be an incredibly intense workout and a great way to get your heart rate up. If
you're a beginner, try adding a few minutes of stairclimbing to your usual workout or
hop on the stepmill at the gym for a quick five minutes towards the end of your
workout. You'll find you don't have to go very fast to get your heart rate up.

- Hiking

Hiking can be another tough low impact activity, especially if you're hiking up an
incline. The changing terrain requires a lot of work from the lower body and walking
up a mountain involves the large muscles of the glutes, hips and thighs - exactly
what you want for an intense cardio workout. Add a backpack and you're burning
even more calories.

- Step Aerobics

Step aerobics can be a great alternative if you like choreographed exercise but can't
handle the pounding of hi/lo aerobics. Because you're stepping onto an elevated
platform, you can typically get your heart rate up without doing any jumping. Using
the arms can add more intensity the the workout as well. Cathe Friedrich is just one
video instructor who offers low impact workouts for the more advanced exerciser
such as Low Impact Circuit, Low Impact Step and Low Max Step. You can also try
group fitness classes or other more advanced videos that may include high impact
and modify the workout to keep it low.

- Other Alternatives

You can also choose other activities that have no impact, but still offer high intensity
workouts like cycling, swimming, cross-country skiing, the Versaclimber or rowing.
Any of these activities can be intense if you work hard, but you may also want to
cross-train with impact activities to keep your body challenged in different ways.

Adding Intensity to Your orkouts

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The key to making low impact exercise work is to work a little harder by involving
your entire body in what you're doing. Try some of these ideas for making your
workouts more intense:

• Add upper body movements. Upper body moves can contribute to your
overall intensity so think of swinging your arms when you walk, raising the
arms overhead during step or other types of aerobics or choosing machines at
the gym with upper body options like a cross-country ski machine or elliptical
trainer.
• Go Faster. Picking up the pace, whether you're walking, cycling or
ellipticalling (did I make that up?), is another way to make your workouts a
little tougher.
• Use big movements. Another way to add intensity is to use big, exaggerated
movements. For example, if you were marching in place, you could make the
move harder by bringing the knees up high and circling the arms overhead.
• Involve the lower body. Most cardio activities do involve the lower body,
but you can add intensity without impact by doing things like squats or lunges
to really get the legs involved. Add walking lunges or side steps with squats to
your usual walking workout to increase intensity.

1. Low-Impact Cardio Blast

This low-impact, high-intensity workout is for the intermediate/advanced exerciser

looking for a workout that's tough on the heart, but easy on the joints. This is a
circuit-style workout, taking you through a series of cardio moves, each performed
for about one minute with little or no rest between exercises. Any time you're doing
low-impact exercise, adding big arm movements and going through the exercises
with as much speed as you can (while keeping good form) will help you keep your
heart rate up. The exercises are just suggestions...always modify according to your
fitness level and avoid any exercise that hurts or doesn't feel right. See detailed
instructions below.

Exercise Picture
Warm up
Warm up for 2 or more minutes with light
cardio, such as step touches (as shown).
Really use your arms to get your heart rate
going.

Side Lunge with Windmill Arms

Stand with legs wide, arms straight out to the
sides and parallel to the floor. Bend the right
knee into a side lunge and bring the left arm
down towards the foot. Repeat on the other
side, lunging from side to side and bringing
opposite arm towards foot. The faster you go
and the lower you lunge, the harder it is.
Repeat for 1 minute.

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Knee Lifts with Med Ball
Hold a light medicine ball or weight straight
up overhead. Lift the right knee up to waist
level while bringing the arms down, touching
the weight to the knee. Return to start and
repeat on the left side. Alternate knees and
repeat for 1 minute.
Front Kick with Squat
Stand with feet together. Bring the right knee
up and extend the leg in a front kick (don't
lock the knee!). Lower down into a low squat
(knees behind toes) and then kick with the
left leg. Repeat (right kick, squat, left kick)
for 1 minute.
Diagonal Knee Smash
Shift your weight to the right foot and take
the left leg straight out to the side, toe lightly
resting on the floor and arms extended up
and to the right of the body. Bring the left
knee up and across the body while bringing
the arms down and towards the left with a
torso twist. Take the left foot down, tapping
the floor and continue with the knee lift and
arm smash for one minute, going as fast as
you can. Repeat on the other side for one
minute.
Side Lunge with Punch
Begin in standing position and turn to the
right, stepping the left foot straight back and
bending the right knee into a lunge while
punching with the left arm. Step the left foot
back to start and repeat on the other side,
lunging to the left and punching with the right
hand. Move as quickly as you can while
keeping good form and repeat, alternating
sides for one minute.
Side Knee Lift and Kick
Shift the weight to the right leg and take the
left arm straight up. Bring the left knee up to
hip level while taking the left elbow down
towards the knee, squeezing the waist. Lower
the leg, shift your weight to the left leg and
kick to the side with the right leg. Repeat the
knee lift, side kick for one minute then switch
to the other side and repeat the same thing
for one minute.
Front Kick and Low Lunge
Bring the right knee up and extend the leg in
a snapping front kick without locking or
hyperextending the knee. Bring the leg back
and, keeping your balance on the left leg,
immediately take the right leg back behind
you in a lunge while touching the floor with
your fingertips. Repeat the kick and low lunge
sequence for one minute and repeat the
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 sequence on the other side for one minute.

March in Place
Use this as a cool down or a transition for
repeating the entire circuit.

Stop here for a 12-minute workout or

repeat the circuit one or more times for
a longer workout.

Tips and Instructions

• Beginners: Take care with this workout and only do what you can with good form. You can
substitute other moves (marching in place, walking a flight of stairs, etc.), modify the
suggested time for each move or try one of these Beginner Cardio Workouts.
• Intermediate/Advanced: Perform each exercise one after the other for one or more minutes,
resting when you need to. Complete all the exercises for a 12-minute workout or go through
the circuit two or more times for a longer workout.
• Modify according to your fitness level...the time given for each move is just a suggestion--go
longer or shorter if you need to.
• Sip water throughout the workout. When you get tired, walk in place (don't stop moving)
• Monitor your intensity and keep your RPE between 5 and 8 or 9.
• Always see your doctor if you have any injuries, illnesses or health conditions.

B. Endurance Workout

Focus on keeping a steady pace that allows you to breathe easily and carry on a conversation.

• Beginners: Modify according to your fitness level. Add a few minutes to your workouts
each week to progress.
• The RPE's (Rate of Perceived Exertion) are to help you keep track of your intensity on a scale
of 1 - 10. In this workout, stay slightly above your comfort level and choose a pace you can
maintain for the length of the workout.
• If you can't talk or feel dizzy, stop!
• You can also use a Target Heart Rate Calculator to monitor your exercise intensity.
• Always check with your doctor before starting an exercise program

Endurance Workout
5 minutes RPE 3-4 - Warm Up
5 minutes: RPE 5 - Increase speed from warm up slightly
5 minutes: RPE 6 - Increase speed again and increase incline or resistance (if an option) 1-2%
5 minutes: RPE 5-6 - Maintain speed and decrease incline/resistance to 0
5 minutes: RPE 6 - Increase speed again and incline/resistance to 1-2%
5 minute: RPE 5-6 - Maintain speed and decrease incline/resistance to 0
5 minutes: RPE 3-4 - Decrease speed to cool down
Total Workout Time 35 Minutes

*This workout can be done using any cardio machine or outside. If you walk, run or cycle
outside, simply maintain a steady pace for as long as you can, increasing intensity
slightly every five minutes until cool down.

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C. Cardio Blast

• This cardio blast workout is about 25 minutes long and involves advanced, high
impact exercises designed to get your heart rate up very high. Proceed with caution!
• Beginners: This is an advanced workout, though you can substitute lighter moves
(marching in place, walking a flight of stairs, etc.). You can also modify the
suggested time for each move or start with this workout
• Intermediate/Advanced: Perform each exercise 1 after the other, resting when you
need to.
• Modify according to your fitness level...the time given for each move is just a
suggestion--go longer or shorter if you need to.
• Sip water throughout the workout. When you get tired, walk in place (don't stop
moving)
• Monitor your intensity! RPE should be between 6-9.

Warm up
Warm up for 2 or more minutes with light cardio,
such as step touches (as shown). Really use your
arms to get your heart rate going.

Side Lunge with Windmill Arms

Stand with legs wide, arms straight out to the
sides and parallel to the floor. Bend the right
knee into a side lunge and bring the left arm
down towards the foot. Repeat on the other side,
lunging from side to side and bringing opposite
arm towards foot. The faster you go and the
lower you lunge, the harder it is. Repeat for 1
minute.
Jogs
Jog in place while pushing your arms overhead.
Try to kick high, as if you're kicking your own butt
and really use the arms to raise the heart rate.
You can also jog around the house or around the
block. Repeat for 1 minute.
High Jogs
As you jog, bring your knees up high, to waist
level if you can. Try not to lean back too far.
Repeat for 1 minute.

Speed Skaters
Jump from side to side, landing on one leg and
swinging the arms with each jump. This is a
lateral move, so keep your body low to the
ground, knees bent and don't jump up too high.
Repeat for 1 minute.
Heel Digs
Start with feet together. Jump up and land on
right leg with the left heel straight out in front of
you on the floor. Jump up and switch legs,
bringing the right heel in front of you. Keep the
body low to the ground--the higher you jump, the
harder it is. Repeat for 1 minute.
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Jumping Jacks
Do jumping jacks for 1 minute.

PlyoJacks
Begin with feet together and jump up, taking feet
out to the side, landing in a low squat. Jump up
and bring feet back together (a very slow jumping
jack). Swing your arms overhead to add
intensity. Do this move for 30 seconds, rest for a
few seconds, and repeat for another 30 seconds.
This is a tough one!
Ice Breakers
Begin with feet wide. Jump up and land in a wide
squat while swinging your right arm around, over
your head and down in a chopping motion.
Repeat the jump, chopping with your left arm.
Repeat for 1 minute.
Jogs
Jog or march in place while pushing your arms
overhead. Try to kick high, as if you're kicking
your own butt and really use the arms to raise the
heart rate. You can also jog around the house or
around the block. Repeat for 1 minute.
Squat-Thrust
Stand with feet together. Squat down and place
your hands on the floor next to your feet. In an
explosive movement, jump feet backwards into a
push-up position, jump feet back between hands
and stand up. Perform 6 reps, march in place for
8 counts for brief recovery, repeat 6 more times.
This is a tough one!
Cross-Country Ski
Begin with feet together. Jump up bringing the
right foot forward, left foot back. Quickly switch
feet while alternating the arms with the legs (left
arm comes up when right foot goes back).
Repeat for 1 minute.
March in Place
Aren't you tired? Take a minute, catch your
breath
Jump Kicks
Stand with feet together. Raise the right knee to
waist level and then jump, switching legs and
kicking out with the left leg (in a knee-up-kick
pattern). Repeat for 30 seconds and then switch,
bringing the left knee up and kicking out with the
right leg, repeating on this side for 30 seconds.
Plyo-Lunge
Begin in a lunge position, right foot forward, left
foot back, both knees at 90 degree angles. Jump
up and switch feet in the air, landing in a lunge
with left foot forward, right foot back. Repeat for
30 seconds, rest and do it for 30 seconds more.
This is a tough one!

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Side Kicks
Stand with feet together. Transfer your weight to
the right leg, making sure your foot is out at an
angle to protect your knee. Bring the left knee up
and in towards the body as you look to the left,
leaning the torso to the right. Extend the left leg
out in a kick without locking the knee. Lower
back down and repeat on the other side,
alternating sides for 1 minute. If you've never
tried kickboxing moves before, skip this one.
Front Kick with Squat
Stand with feet together. Bring the right knee up
and extend the leg in a front kick (don't lock the
knee!). Lower down into a low squat (knees
behind toes) and then kick with the left leg.
Repeat (right kick, squat, left kick) for 1 minute.
Lunge with Chop
Step forward with right foot into a low lunge (front
knee behind toe, both knees to 90 degree angles)
while simultaneously bringing left arm down
towards the floor in a chopping motion. Step
back and repeat for 30 seconds. Switch to the
other side and repeat for another 30 seconds.
This is a tough one!
March or Jog in Place, 1 minute
Power Jumps
This is your last exercise! Begin with feet
together. Bend the knees and jump as high as
you can while circling your arms overhead. Land
with soft knees in a squat and repeat for 1
minute.
Cool down with some light walking and
stretching

D. Top 10 Cardio Exercises

You already know that one of the most important things you can do for your weight
loss goals is regular cardio exercise. There are so many choices out there...which
exercises are the most effective? Below are the best cardio activities for blasting
calories and getting in great shape.
1) Running
Running is one of best activities you can do. It doesn't require special equipment
(except some quality shoes) and you can do it anywhere. Best of all, you burn
serious calories, especially if you add hills and sprints. A 145-lb person can burn 300
(at 5.2 mph) in 30 minutes. The downside is, it takes lots of practice and you should
watch your knees and ankles for any discomfort or pain.
More: Running at About.com
2) Cross-Country Skiing
Whether you're on a gym machine or swooshing over miles of snow, cross-country
skiing is an incredible cardio exercise. What makes it so great is that it involves your
upper and lower body, which means it doesn't take much to get your heart rate

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soaring. A 145-lb person burns about 330 calories during 30 minutes of skiing. The
downside is: it's HARD. Take your time and ease into it.
3) Bicycling
Outdoors or indoors, cycling gives some great cardio. Using all the power in your
legs, you'll increase endurance while burning lots of calories, anywhere from 250-
500 in 30 minutes, depending on how fast you go and how high your resistance is.
More: Bicycling at About.com
4) Elliptical Trainer
The elliptical trainer is a great way to build endurance while protecting your aching
joints from high impact activities. Plus, if you use one with arms, it's just like using a
cross-country ski machine. The elliptical trainer is also a good choice for runners
looking for a break from pounding the pavement. A 145-lb person burns about 300
calories in 30 minutes.
More: Before You Buy an Elliptical Trainer
5) Swimming
Swimming, like cross-country skiing, is a full body exercise. The more body parts
you involve in your workout, the more calories you'll burn. Spend 30 minutes doing
the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully
supported so you don't have to worry about high-impact injuries. It's also great
cross-training for other cardio activities.
More: Swimming at About.com
6) Step Aerobics
Step aerobics has yet to lose its luster for many gym-goers and it's a good thing.
Step is one tough workout that targets your legs, butt and hips while burning almost
400 calories in 30 minutes (during high intensity sessions). Though it might look
complicated, step is easy to learn if you start with a beginner class or video.
More: Step Videos
7) Rowing
This is an often overlooked machine in the gym because most people are confused
about how it works. Vigorous rowing can really get your heart rate up while working
your arms like crazy. Plus, it's probably not something you do very often which
means you'll burn even more calories. In 30 minutes, a 145-lb person can burn
about 300 calories. That's if you do it with a little oomph.
More: Rowingmachines.com
8) Rock Climbing
Rock climbing burns a whopping 380 calories in 30 minutes, but this isn't an activity
for the faint of heart. Though you use strength and power with your arms and legs,
rock climbing has a high learning curve and requires lots of special equipment and
techniques so you don't hurt yourself. Mental strength is a plus!
More: Climbing at About.com
9) Walking
If you put a little oomph into it, walking is a great exercise, burning about 180
calories in 30 minutes. Adding hills, sprints or even a few minutes of jogging can
increase the amount of calories you burn. Make sure you walk briskly--pretend
you're trying to catch a bus--and keep you head up, back straight and swing your
arms.
More: Walking at About.com
10) Handball
Okay, I'm not just putting this in here because my husband plays handball (and very
well, I might add). Similar to racquetball (but without the racquet), the side-to-side
sprints will get your heart rate up as well as strengthen your legs. The learning

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curve is high, so plan on practicing a lot before you can even hit that little ball. A
145-lb person burns over 400 calories in 30 minutes.

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II. STRETCHING

The Benefits Stretching is an important part of a cool down, not only physically but
mentally; ending your workout with something that makes you feel good can help
you associate those good feelings with future workouts. Other benefits include:

• Improved performance
• Reduced soreness and lower back pain
• Increased blood flow to the body
• Improved coordination
• Keeps you active and mobile as you age
• It feels good!

The Basics

Your stretching program doesn't have to be complicated. Following these simple

rules can make your routine safe and easy:

• Make sure you stretch warm muscles. Stretching cold muscles can cause
injuries, so save the stretching for after your workout.
• Never bounce when you stretch. This forces the muscle to go beyond what is
comfortable and can cause injury
• Stretch all the muscles you use during your workout, lingering on any areas
that are tight or tender.
• Hold each stretch for about 15-30 30 seconds and try to do each stretch 2 or
more times

Stretching and flexibility programs have become so popular, it's easy to learn how to
do it safely and there are a number of tools out there to make your routine a little
more effective.

A. Lower body stretch

Instructions Example
Hip/Glute Stretch
Cross left foot over right knee. Clasp hands
behind right thigh and gently pull the leg in
towards you, keeping upper body relaxed.
Switch Legs
Hamstring Stretch
Lie on floor with knees bent. Straighten one
leg and slowly pull it towards you, clasping the
thigh, calf or ankle. Keep knee slightly bent.
Switch legs.

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Inner Thigh Stretch
Sit on floor with feet pressed together.
Keeping abs in, lean forward until you feel a
gentle stretch in your inner thighs.

Lunge Stretch
In lunge position, rest back knee on the floor,
with front knee at 90 degree angle, abs in.
Gently press forward until you feel a stretch in
the front of the leg/hip. Switch legs.
Kneeling Hamstring Stretch
From above lunge position, slowly move
backward until leg is slightly bent. Bend
forward at the hip, keeping back flat until you
feel gentle pull in the back of the leg. Switch
legs.
Piriformis Stretch
Begin on the hands and knees and bring the
left knee in, resting it on the floor between
your hands (you should be on the outside of
the knee). Straighten the right leg out behind
you and, if you can, bend forward and rest the
forearms on the floor.
Knees to Chest
Lying on the floor, pull your knees into your
chest and clasp your hands under your knees.
Gently press your hips to the floor.
Knee to Chest
From above position, straighten one leg and
pull the other knee into your chest until you
feel a stretch in your hip. Switch legs.
Calf Stretch
On hands and knees, straighten your legs, but
keep them slightly bent. Gently press one or
both feet towards the floor, keeping back flat
and abs in.
Kneeling Calf Stretch
On hands and knees, bring the left foot in
between the hands and gently press the knee
forward while pressing the heel towards the
floor.

Spine Twist
Lying on the floor, place right foot on the left
knee. Using your left hand, gently pull your
right knee towards the floor, twisting your
spine and keeping left arm straight out, hips
and shoulders on the floor. Switch sides.

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Quad Stretch
Lie down on your side using elbow for
balance. Using other arm, slowly pull your
foot towards your glutes, keeping both knees
together and bent knee pointing down. Switch
legs.

B. Seated Stretch for the Back, Neck & Shoulders

This short simple routine takes you through some basic exercises you can do right at your desk to stretch
the muscles of the shoulders, neck, lower back and arms. Modify the exercises as needed if you have any
specific neck, back or shoulder problems. Do these stretches several times throughout the day to relax and
stretch the upper body.

Click on pictures for closer view

Shoulder Rolls
Roll the shoulders down and back,
starting with small circles and working up
to larger circles. Do 10 circles
backwards and then repeat forward
circles.

Back Stretch
Contract the abs as you tip forward from
the hips, bringing the hands down to the
floor. Relax the head down and reach
with your fingertips to stretch the back.
Hold for 30 seconds.
Wide Back and Shoulder Stretch
From the previous exercise, take the feet
wide and bring the arms inside the legs,
then wrap the arms around the back of
the calves, grabbing onto the ankles.
Gently pull with the hands to open the
shoulders and stretch the upper back.
Hold for 30 seconds.

Forearm and Bicep Stretch

Take the right arm straight out in front of
you and flex the palm up. Grab onto
your fingers with the left hand and gently
pull the fingers back. Hold for 20
seconds and repeat on the other hand.

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Forearm Stretch
From the previous exercise, turn the
hand down so that the fingers reach
towards the floor. Use the left hand to
pull the fingers towards you, stretching
the forearm. Hold for 20 seconds and
repeat on the other hand.
Dynamic Neck Stretch
Reach the left arm down and away from
the body as you drop the head to the
right, stretching the neck. Place the
right hand on the head and gently press
your head into the hand, then release
and stretch. Continue to contract the
neck and press the head into the head,
then stretch for 10 reps then switch
sides.
Twisted Shoulder Stretch
Take the hands straight out in front of
you and rotate the arms so that the
palms face away from each other. Cross
the arms so that the palms are pressed
together and round the back, reaching
the arms away from you as you relax the
head. Hold the stretch for 30 seconds.

C. Total Body Stretch

Exercise Instructions Example

Stand and hold onto a wall for balance if
needed. Grab the top of the right foot
and bend your knee, bringing the foot
Standing towards the buttocks, knee pointing
Quadriceps straight at the floor. You should feel a
Stretch stretch right down the front of your leg.
You can squeeze your hips forward a
little to feel it more in the hip flexors.
Switch sides
Sit or stand and clasp your hands
together behind your back, arms
Chest and straight. Lift your hands towards the
Shoulders ceiling, going only as high as is
comfortable. You should feel a stretch in
your shoulders and chest.

16
 Stand in a doorway and place your right
forearm on the side of the doorway wall
at chest level, elbow bent to 90 degrees.
Chest
Slowly turn your body to the left. You
should feel a nice stretch all through
your chest. Switch sides

Clasp your hands together in front of you

and round your back towards the floor,
Upper Back
pressing your arms away from your body
to feel a stretch in your upper back.

Take your arms out to the sides, slightly

behind you, with the thumbs up (as in
The Fonz). Rotate your thumbs down
Biceps
and back until they are pointing to the
back wall. You should feel a stretch in
your biceps.
Take right arm straight across your chest
and curl the left hand around your
Shoulders elbow, gently pulling on the right arm to
deepen the stretch in the shoulders.
Switch sides.

Sitting or standing, clasp your hands

straight up overhead, palms facing the
Side Stretch ceiling. Gently lower to the right side
until you feel a stretch down your left
side. Switch sides and repeat.

Bend the left elbow behind your head

and use the right hand to gently pull the
Triceps left elbow in further until you feel a
stretch in your tricep. Switch sides and
repeat.

D. Stretch with Resistance Bands

This basic stretching routine targets the muscles of the hips, legs, chest and back.
By using a resistance band or tube, you can deepen your stretch and increase your
flexibility.

Hamstring Stretch
Lie on the floor and loop band around the right foot, grabbing onto the bands to create
tension. Straighten the right leg as much as you comfortably can while keeping the left leg
17
bent on the floor. Gently pull the right leg towards you, stretching the back of the leg. Hold
for 15-30 seconds and switch sides.

Inner Thigh Stretch

Lie on the floor and loop band around the right foot, grabbing onto the bands in the right
hand to create tension. Gently lower the right leg out to the side and towards the floor until
you feel a stretch in the inner thigh. Hold for 15-30 seconds and switch sides.

Hip Stretch
Lie on the floor and loop band around the right foot, grabbing onto the bands with the
opposite hand. Straighten the left leg out on the floor and gently lower the right leg across
the body and to the left as low as you can go feeling a stretch in the right hip and glute.
Hold for 15-30 seconds and switch sides.

Upper Back Stretch

Sit on the floor with legs extended and loop the band around both feet. Cross the band and
grab on to each side with both hands close to the feet. Gently curl the back, stretching it
towards the back of the room and using the bands to create tension and add to the stretch.
Keep the abs contracted and try not to collapse over the legs. Hold for 15-30 seconds.

Chest Stretch
In a cross-legged or seated position, grip the band with a wide grip up over the head. Gently
pull the arms out and down as low as you can to stretch the chest. If you have shoulder
problems, you may want to skip this exercise.

Side Stretch
In a cross-legged or seated position, hold onto one side of the tube with the left hand and
reach the arm towards the right. Grab onto the other end with the right hand and gently
pull, creating tension and stretching the left side of the waist. Hold for 15-30 seconds and
repeat on the other side.

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Quad Stretch
Sit on the floor with the right leg bent in front of you, left leg bent behind you. Lean to the
right on the right forearm and grab onto the top of the foot with the left hand. Gently pull
the heel towards the glutes to stretch the front of the thigh. Hold for 15-30 seconds and
repeat on the other side.

Workout Tips:

• Perform these stretches after a workout or throughout the day for improved flexibility and
relaxation
• Stretch to your level of comfort - the stretches should feel good
• Hold each stretch for at least 15 seconds and repeat each stretch if you have time

If you’re bored:

How to Change Your Workouts:

The key to continually challenging your muscles is to take the exercises you're currently doing and
change some aspect of them every 4 to 6 weeks. Some simple changes include:

• Changing the type of resistance you're using - Machines, Dumbbells, Barbells, Cables, Tubing,
or just body weight
• Changing your posture - Lying, seated, standing, split stance, bent over, standing on one leg
or using an exercise ball
• Changing the movement- Using both arms/legs at once, using one arm/leg at a time or
alternating sides.
• Changing the exercise -For example, doing pushups instead of chest press or pullovers
instead of rows
• Changing the weight/reps - When adding weight, reduce the # of repetitions. When lightening
the weight, add more reps (don't do more than 20 reps of each exercise)
• Adding an exercise - If you're doing a split routine, you can do anywhere from 3-5 exercises
per body part.

The trick is to do something different to keep the training effect going all the time., which means
avoiding weight loss and strength plateaus. Check out the sample workout below for some ideas on
how to change your own routine.

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III. RUNNING PROGRAM

Step One: Get geared up – the shoes, the clothes

Step Two: Set Your Goals

First, figure out where you'll run. If you're going outside, try to find roads made of dirt or
asphalt rather than concrete, which is hard on the body. Remember to wear reflective
clothing when running at night and to run towards traffic so you don't get nailed by a car. If
you go to a gym, the treadmill offers a cushy surface to run on while protecting you from
the elements.

Second, realize you'll spend more time walking than running your first time out. Start with a
brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking
about 3 days a week. Each week, increase the amount of time you run and decrease the
amount of time you walk. Your pace should be comfortable so that you can hold a
conversation. If you can't breathe, slow down! If you're following your program consistently
(i.e., at least three days a week), you should be running continuously for 20 to 30 minutes
by the fourth week. When you start out, you should be focused on time not intensity. Once
you can run continuously for 30 minutes or so, you can start going faster.

20
IV. STRENGHT TRAINING FOR BEGINNERS

A. The First Six Weeks - Program

Think of the first six weeks of your program as your prep-time; a pre-fitness period
in which you concentrate on learning proper technique and form, which exercises to
do, which muscle groups to work and how much weight to use. Remember that your
body needs an adjustment period so don't worry about the scale--you probably
won't see any significant changes just yet. Below is a six-week look at how to
condition your body without killing yourself.

Week 1

• Start with a full body workout to condition your entire body

• Choose one exercise per body part (see Strength Training)
• Perform one set of 10-16 reps of each exercise using no weight or light weight
• You will probably be sore the next day, so take an OTC anti-inflammatory,
soak in a hot tub and/or get a massage
• Rest for 1 or 2 days before working out again
• Do your full body routine 1-2 times

Week 2

• Continue with your chosen exercises, still performing 1 set of each

• Add more weight (3-5 pounds) to each exercise until you can ONLY complete
the desired number of reps (usually between 10-16)
• Do your workout 2 times with at least 1 day of rest in between

Week 3 - 6

• Each workout, performone extra rep of each exercise. When you reach 16
reps, add weight (3-5 pounds for upper body, 10 pounds for lower) and drop
back to 10 reps. Repeat this cycle of adding reps then adding weight each
time you get to 16 repetitions
• In week 4, add one more workout for a total of 3 total body strength training
sessions (with at least 1 day of rest between workouts
• In week 6, add one more set of each exercise, totaling 2 sets

You'll learn more later about what to do in the next six weeks but, for now, you have
a general idea of how to begin lifting weights. For more information on choosing
exercises, weight and scheduling workouts see Weight Training 101.

If you're ready, get started with this Full Body Strength Training Workout for
Beginners.

Remember, strength training is just one part of a complete exercise program. Stay
tuned for more beginner articles that will cover cardio, flexibility, yoga and more.

21
B. Total Body Strength for Beginners
The total body workout below is specifically for beginners who have never lifted weights or who
haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your
needs.

1. See your doctor before you begin any exercise program if you have any injuries, illnesses or other
conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Perform each exercise for 10-16 repetitions, resting when you need to
4. Start with light weights (or no weight) until you've mastered each exercise.
5. If this is too easy or you're ready to progress, try Total Body Strength 2 or Total Body Strength 3,
which contain more difficult exercises.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest
between workouts. For best weight loss results, combine this workout with regular
cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Floor Squat

Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending
on flexibility). Bend knees and, keeping weight in the heels, lower butt until it's parallel to
floor (or as low as you can). Keep abs in and make sure you can see your toes.
Wall Push Up

Stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall
or rail wider than shoulders. Pull the abs in and, keeping back straight, bend elbows and
lower body towards the wall/rail until elbows are at 90 degree angles.
Assisted Lunge

Stand in split stance, feet about 3 feet apart using a chair or rail for balance. Keeping torso
straight, bend knees and lower body towards the floor without allowing front knee to bend
over the toe (you should see the tip of your shoe). Push through the heel to come back up.
Repeat for all reps and switch legs.
Rear Delt with Good Mornings

22
Bend at the waist keeping the back flat (or slightly arched) until the torso is parallel to the
floor, arms down. Raise arms out to the sides to shoulder level like an airplane, palms facing
down and squeeze the shoulder blades together. Lower the arms, stand and repeat. Hold
weights for added intensity.
Ball Deadlifts

Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards
ball. Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the
torso and squeezing butt until standing. Do NOT round the back or change the angle of the
knees. All movement begins at the hips and everything else should stay in place.
Bicep Curl with Lateral Raise

Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out. Bend
elbows and bring weights towards the shoulders (without swinging). Lower back down, turn
palms until they face each other and lift straight out to the sides stopping at shoulder level
and keeping elbows slightly bent. Lower and repeat.
Tricep Press

Sit on a ball or chair and hold a light-medium dumbbell in both hands with arms extended
overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind
you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract
triceps and straighten elbows to beginning.
Crunches

Lie on your back with your hands crossed across your chest or supporting the head, knees
bent. Contract abs to lift shoulders off the floor, bringing rib cage towards the pelvis. Hold

23
for two counts, then lower slowly to the starting position. Repeat.
Oblique Crossover Crunches

Lie on your back and cross right foot over left knee. Lift shoulder blades off the floor and curl
left shoulder towards right knee, contracting the right side of waist. Lower and repeat on the
same side before switching sides.

How to Begin

• Start with a program that works ALL muscle groups 1-2 non-consecutive days a week
(never work the same muscle two days in a row).
• Warm up with 5-10 minutes of light cardio to avoid injury
• Choose one exercise for each muscle group (see below) and do 1 set of 10-16
repetitions of each exercise
• It's a good idea to start with machines (if you exercise at a gym). They're easier to
use and you'll condition your muscles before moving on to free weights, which
requires a bit more coordination and the use of more muscles to stabilize your body.
• Give yourself at least a day of rest (though you may need more after the first
workout) to recover
• Each session, add either 1 repetition and/or a few pounds of weight to each exercise
to progress
• You want to challenge yourself, not kill yourself. The first few weeks, focus on
learning how to do each exercise rather than on how much weight you're lifting or
how many exercises you're doing. You have plenty of time to build muscle!
• After 6 or more weeks of consistent strength training, you can change your routine to
make it more difficult (see below)
• Stretch between sets and after your workout.

You should work all of your muscle groups each week so that you avoid muscle imbalances,
which could lead to injury.

Below is a list of muscle groups along with sample exercises using both machines and free
weights. If you're a beginner, you only need to choose one.

• Chest: bench press, chest press machine, pushups, pec deck machine
• Back: seated row machine, back extensions, lat pulldowns
• Shoulders: overhead press, lateral raise, front raise
• Biceps: bicep curls, hammer curls, concentration curls
• Triceps: tricep extensions, dips, kickbacks
• Quadriceps: Squats, lunges, leg extension and leg press machines
• Hamstrings: deadlifts, lunges, leg curl machine
• Calves: calf raises
• Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

24
Choosing Your Sets, Reps and Weight
Choosing your reps, sets and weight can be the most confusing part of strength training.
How many reps and sets you do will depend on your goals.

• To lose body fat, build muscle: Use enough weight that you can ONLY complete
10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced
exercisers). Rest about 30 seconds-1 minute between sets and at least one day
between workout sessions
• For muscle gain: Use enough weight that you can ONLY complete 6-8 repetitions
and 3+sets, resting for 1-2 minutes between sets and 3 or more days between
sessions. For beginners, give yourself several weeks of conditioning before you tackle
weight training with this degree of difficulty. You may need a spotter for many
exercises.
• For health and muscular endurance: Use enough weight that you can ONLY
complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least
one day between workout sessions.

To determine how much weight you should use, start with a light weight and perform one
set. Continue adding weight until you can ONLY do the desired number of repetitions

C. Weight Training

If you want to lose fat or change your body, one of the most important things you can do is lift
weights. Diet and cardio are equally important, but when it comes to changing how your body looks,
weight training wins hands down. If you've hesitated to start a strength training program, it may
motivate you to know that lifting weights can:

• Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you
have, the more calories you'll burn all day long.
• Strengthen bones, especially important for women
• Make you stronger and increase muscular endurance
• Help you avoid injuries
• Increase your confidence and self-esteem
• Improve coordination and balance

Getting started with strength training can be confusing--what exercises should you do? How many
sets and reps? How much weight? The routine you choose will be based on your fitness goals as well
as the equipment you have available and the time you have for workouts.

The Basics

If you're setting up your own program, you'll need to know some basic strength training principles.
These principles will teach you how to make sure you're using enough weight, determine your sets
and reps and insure you're always progressing in your workouts.

1. Overload: If you want to get stronger, you need to use more resistance than your muscles are
used to. This is important because the more you do, the more your body is capable of doing, so
you should increase your workload to avoid adaptation. In plain language, this means you should
be lifting enough weight that you can ONLY complete the desired number of reps. You
should be able to finish your last rep with difficulty but also with good form.
2. Progression. In order to avoid plateaus (or adaptation), you need to increase your intensity.
With strength training, you can do this by increasing the amount of weight lifted, increasing the
sets/reps, increasing or changing the exercises you're doing and/or change the rest intervals
25
 between sets. You can also change the order of your exercises. This means increasing your
intensity every week.
3. Specificity. This principle states that the way your body adapts to exercise depends on the
type of exercise you're doing. That means, if you want to increase your strength, your program
should be designed around that goal. To gain strength and mass, you want to train with heavier
weights closer to your 1 RM (1 rep max). If you want to build endurance and strength, you'll want
to stick with lighter weights and a rep range of 8-12.
4. Rest and Recovery. Rest days are just as important as workout days. It is during these rest
periods that your muscles grow and change, so make sure you're not working the same muscle
groups 2 days in a row.

Before you get started on setting up your routine, keep a few key points in mind:

1. Always warm up before you start lifting weights. This helps get your muscles warm
and prevent injury. You can warm up with light cardio or by doing a light set of each
exercise before going to heavier weights.
2. Lift and lower your weights slowly. Don't use momentum to lift the weight. If you
have to swing to get the weight up, chances are you're using too much weight.
3. Breathe. Don't hold your breath and make sure you're using full range of motion
throughout the movement.
4. Stand up straight! If your mother could see you now, she'd probably slap a book on
your head. Pay attention to your posture and keep everything straight. Engage your
abs in every movement you're doing to keep your balance and protect your spine.

For beginners, choose at least one exercise per muscle group. The list below offers some
examples:

• Chest: bench press, chest press machine, pushups, pec deck machine
• Back: one-armed row, seated row machine, back extensions, lat pulldowns
• Shoulders: overhead press, lateral raise, front raise
• Biceps: bicep curls, hammer curls, concentration curls
• Triceps: tricep extensions, dips, kickbacks
• Quadriceps: Squats, lunges, leg extension and leg press machines
• Hamstrings: deadlifts, lunges, leg curl machine
• Abs: crunches, reverse crunches, oblique twists, pelvic tilts

How Much Weight To Use

The easiest way to determine how much weight you should use on each lift is to guess (not
very scientific, huh?):

1. Pick up a light weight and do a warm up set of the exercise of your choice, aiming for
about 10 to 16 repetitions.
2. For set 2, increase your weight by 5 or more pounds and perform your goal number
of repetitions. If you can do more than your desired number of reps, heavy up again
for your 3rd set.
3. In general, you should be lifting enough weight that you can ONLY do the desired
reps. You should be struggling by the last rep, but still able to finish it with good form.
4. It may take awhile to find the right amount of weight for each exercise.
5. In general, you can use heavier weights with larger muscle groups such as chest,
back and legs. You'll need smaller weights for the shoulders and arms.

26
How Long To Rest Between Exercises/Workout Sessions

Again, this will depend on your goal. Higher intensity (i.e., when lifting heavy) exercise requires a longer rest.
When lifting to fatigue, it takes an average of 3 to 5 minutes for your muscles to rest for the next set. When
using lighter weight and more repetitions, it takes between 30 seconds and 1 minute for your muscles to rest.

The American College of Sports Medicine recommends training each muscle group 2 to 3 times a week. But, the
number of times you lift each week will depend on your training method. In order for muscles to repair and grow,
you'll need about 48 hours of rest between workout sessions.

27
V. EXERCISE

1. Full Body Workout

This workout uses the Smith machine, which can be found at most health clubs. You can do this
workout with dumbbells, barbells, tubing or comparable health club machines. Alternate each lower
body and upper body exercise, doing each for 12 to 16 repetitions. Repeat each pair of upper and
lower exercises once (beginners-use no weight), twice (intermediate) or three times (advanced)
before moving on to the next set of exercises. Do this workout 1-3 non-consecutive days a week and
be sure to warm up with light cardio and stretch between sets.

PUSH and PULL

There are approximately one zillion ways to set up a strength program...you can do total body
workouts or split routines such as upper and lower body, opposing muscle groups or even one muscle
group each day.

I'm a fan of total body workouts but I don't always have time to hit all my muscle groups in the time I
have. My solution? A push/pull routine that saves some time while allowing me to work my entire
body in two different workouts. The Push Workout involves pushing exercises which typically focus on
the quads, outer thighs, chest, shoulders and triceps. The Pull Workout works the opposite muscles of
the butt, hamstrings, back and biceps. If you're looking for something new to try, check out my Push
and Pull Workouts for intermediate/advanced exercisers.

2. Total Core Workout

This intermediate/advanced Total Core Workout targets all the muscles of the torso include the abs,
back and pelvis. These are dynamic exercises using an exercise ball and resistance band or tube.
Take care when performing these exercises and avoid arching the back. If you find this difficult, you
can place a rolled up towel under the lower back/hips for extra support. As always, avoid any
exercise that causes pain and check with your doctor if you have any injuries or medical conditions.

Horizontal Wood Chops

Wrap tube or band around a sturdy object and stand to the left, holding handles in both
hands. Keeping the arms straight, swing the arms across the body and rotate towards the
left, contracting the abs. Return to start and repeat for 10-12 reps before switching sides.

Ball Pass
Begin by lying on your back with the legs straight up (bend them if needed) and holding the

28
ball straight up over the body. (A) Put the ball between the feet, squeezing them to keep the
ball in place, and lower both the arms and legs down towards the floor. (B) Bring them back
up and take the ball in your hands. (C) Lower the arms and legs down towards the floor
again and continue, exchanging the ball between the hands and feet for 8-12 reps.

Ball Plank with Leg Lift

Get into plank position with the feet/shins resting on the ball, hands under shoulders and abs
contracted. Keeping the core tight, lift the right leg off the ball a few inches and lower. Lift
the left leg off the ball and lower. Continue alternating legs for 8-10 reps on each side.

Reverse Hyper-Extension on the Ball

Lie face down on the ball and roll forward until you're resting on your forearms, legs straight
and toes resting on the floor. Keeping the legs straight, lift them up until the body is in a
straight line, concentrating on the lower back. Lower the legs slightly and repeat for 10-12
reps.

Roll Ups with the Ball

Begin seated on the floor, legs and spine straight and the ball extended out in front of you.
Pull the abs in and engage the pelvis as you roll down onto the mat, feeling each vertebrae
make contact, taking the ball over the head. Roll back up to start taking the ball up and
reaching forward as you come back to sitting. Repeat for 10-12 reps and bend the knees to
modify this move if your back is arching off the floor.

b
Plank Press-Ups on the Ball
On your knees, place you forearms on the ball and roll forward a bit until your back is flat.
Straighten the knees and bring the body into a plank position. Hold for 1-2 seconds, lower
the knees and repeat for 10-12 reps.

Jacknife
Begin lying on the floor with the legs straight up (knees slightly bent if needed) and hold the

29
ball behind the head. Lower the legs a few inches and then bring the ball up as you bring the
legs in, touching the ball to the toes in a full crunch. Lower and repeat for 10-12 reps.

Workout Tips:

• Do this workout 2-3 non-consecutive days a week

• Each exercise should be slow and controlled. Don't use momentum and don't allow
the back to arch. Modify any exercises as needed or skip any moves that cause pain
• Beginners: Start with this Beginner Abs Workout if these moves are too difficult.
• Int/Adv: Perform 1-3 sets of each exercise or go through the exercises circuit-style,
one after the other and repeat if desired.

3. Office Exercise

Click pictures for closer look

Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up
and grab fingers with other hand. Gently pull
hand down to stretch the forearm. Repeat
other side.
Wrist & Forearm: Press hands together in
front of chest, elbows bent and parallel to the
floor. Gently bend wrists to the right and left.
Back Twist: Sit upright in chair and place left
arm behind left hip. Twist to the left and hold,
repeating on other side.
Leg Extension, Hip Flexion and Inner
Thigh
Leg Extension: Sit in chair, abs in.
Extend left leg until level with hip. Hold for
2 seconds, repeat other side.
Hip Flexion: Sitting in chair, lift left foot
off the floor a few inches, knee bent. Hold 2
seconds and repeat other side.
Inner Thigh: Place full water bottle
between knees and, keeping abs in,
squeeze bottle gently. Repeat.

30
Chair Squat and Tricep Dips
Chair Squat: Periodically while sitting, lift
butt off the seat and hover over chair for 2-3
seconds. Stand up and repeat.
Dips: Make sure chair is stable and place
hands next to hips. Move hips in front of chair
and bend elbows, lowering body until elbows
are at 90 degrees. Repeat.
Standing Leg Exercises
Standing Hip Flexion: Stand with abs in,
spine straight. Lift leg up until level with
hip. Hold for 2 seconds, repeat other side.
Leg Lift: In same starting position as
above, lift left leg straight out to the side a
few inches off the floor. Hold for 2
seconds, repeat on the other side.
Front Raise, Overhead Press and Bicep
Curl
Front Raise: Sit in chair, abs in and spine
straight. Hold water bottle in right hand and
raise arm up to shoulder level. Hold 2 seconds
and repeat other side.
Overhead Press: Hold water bottle in right
hand, elbow bent, and extend arm overhead.
Repeat other side.
Bicep Curl: Hold water bottle in right hand
and, with abs in and spine straight, curl bottle
towards shoulder. Repeat other side.
Abs
Abs: Sit on the edge of chair, arms
extending in front. Keeping back straight,
contract the abs and slowly lower torso
towards back of chair. Hold 2-3 seconds
and repeat.
Curls: Cross arms over chest and sit up
straight. Contract abs and curl shoulder
towards hips, pulling abs in. Hold for 2
seconds and repeat

4. 30 Minute Compound Workout

This workout targets upper and lower body with compound exercises. It is not for
beginners. If you're a beginner, start with the Total Body Workout for Beginners.

• Warm up with 5-10 minutes of light cardio

• You can do this workout as a circuit, going through each exercise and
performing each one after the other for 30 seconds to 1 minute, repeating the
circuit as many times as you like.
• You can also do this as a traditional workout, doing 2-3 sets of 12-16
repetitions and rest 30 seconds-1 minute between sets.
• Always check with your doctor if you have any injuries or conditions.

31
Squats With Pushups
Begin on hands and toes, knees bent, abs tight. Bend knees deeper into a squat and
jump back into pushup position. Either staying on toes or lowering knees to the floor,
lower body into pushup. Jump back to start and repeat.

Bent Over Row On One Leg

Hold dumbbells in both hands and bend at the hips, keeping back flat and stomach
tight, until upper body is parallel to the floor. Lift one leg up until level with hips and
pull dumbbells towards your rib cage in a rowing motion. Continue holding this
position as you row the arms up and down.

Plié Squat with upright row

Begin with feet wider than shoulders, toes out, holding weights or bar in front of
body. Bend knees and lower into a squat, knees in line with toes. Simultaneously,
bend elbows and raise weight to chest level leading with the elbows. Stand, lower
weight and repeat

Front lunge with lateral raise

Holding weights, step forward into a lunge, bending both knees to 90 degrees, front
knee behind toe and elbows bent. As you lunge, lift arms straight out to the sides,
elbows bent to 90 degrees, parallel to the ground. Step back to start, lower arms and
repeat

Static Lunges with Bicep Curls/Shoulder Press

Stand in split stance and lower into a lunge. As you lunge, curl weights into bicep
curls. At the bottom of the lunge, lift arms straight up overhead, lower arms and
stand. Repeat for all reps and switch legs.

Deadlifts with shrugs

Stand with feet hip distance apart holding dumbbells facing thighs. Tip from the hips
32
and lower upper body towards the floor-back flat, knees slightly bent and dumbbells
close to the body. Squeeze butt to raise up and, still at a slight angle, shrug the
shoulders up towards the ears. Lower the shoulders and repeat, alternating deadlifts
and shrugs.

Dips with leg extension

Place weights on the floor next to the hips and hold onto them as you begin pushed
off the floor, knees bent. Bend the elbows and lower the body towards the floor as
you extend the right leg straight out. Lower the leg as you push back up and repeat,
alternating legs for each rep.

Horizontal Wood Chops

Wrap tube or band around a sturdy object and stand to the left, holding handles in
both hands. Keeping the arms straight, swing the arms across the body and rotate
towards the left, contracting the abs. Return to start and repeat before switching
sides.

This workout targets all the muscles in the body by combining exercises together.
These exercises are advanced so take your time and try the workout with light
weights until you get used to the moves.

• Beginner: Try 1 set of the exercises with no weights or, for easier exercises,
try a Beginner Strength Workout.
• For int/advanced: 2-3 sets of 12-16 repetitions with a 20 to 30 second rest in
between sets.
• When choosing your weight, make sure you have enough to challenge you but
not so much that you can't complete the exercises.
• Check with your doctor if you have any injuries or medical conditions.

33
Deadlifts with Lunge
With weights in front of thighs, tip from the hips with the knees slightly bent and
lower the weights to the knees or mid-shin. Squeeze the hams and glutes to come
up then take the right leg back into a lunge. Come back to start and repeat with the
left leg. Targets: the entire lower body.

Squat with Overhead Press

Stand on a BOSU (as shown) or floor and hold dumbbells at ear level, elbows bent.
Lower into a squat, abs in and back straight and push back up while pushing the
weights straight overhead. Targets: quads, hamstrings, glutes, and shoulders

Dumbbell Row on One Leg

Bend torso parallel to the floor holding a weight in the right hand. Take the left leg
up behind you and balance on the right leg as you bend the arm, bringing the elbow
up to torso level and squeezing the back. Targets: standing leg, back, arms.

Front Kick/Bicep Curls

Stand holding weights and take the right knee up level with the hips. Do a bicep curl
and, at the same time, extend the right leg out, squeezing the quad. Return to start
and repeat for 8 reps. Switch legs and finish up the set. Targets: quads, hip flexors,
biceps.

Chest Flies with Inner Thigh Squeeze

Lie on the floor with legs in the air and squeeze a ball between the feet. Hold
weights straight up over the chest and lower the arms down towards the floor,
keeping the elbows slightly bent. Return to start, keeping pressure on the ball
throughout the flies. This exercise works the chest and inner thighs.

34
Push Up with Leg Lift
In pushup position (on the knees or toes), lower into a pushup keeping the abs
contracted. Pushup back up and lift the right leg off the floor and out to the side.
Repeat the pushup, lifting the left leg. Alternate for 8-10 reps. Targets: chest, arms
and glutes

Front Raise with Tricep Extension

Sit or stand holding weights with the palms facing in. Sweep the arms up and
overhead until the arms are next to the ears. Bend the elbows and lower the
weights behind the head. Straighten the arms and sweep them back down.

5. Full Body Workout (at Home)

This full body workout targets all the muscles of the body and can be done at home
or at the gym with any type of resistance.

• Beginners-start with no weight (or light weight) and do for 1 set of 12-16 reps
• Intermediate/Advanced: Do 2-3 sets of 10-12 reps with enough weight that
you can ONLY complete the desired number of repetitions.
• Warm up with 5 to 10 of light cardio or do warm up sets of each exercise with
light weight.
• Rest at least one day before doing this workout again.
• Check with your doctor before you begin any type of exercise program

Bench Press (Chest) Lie on a bench,

step or floor and hold barbell straight up
over chest with hands a few inches wider
than shoulders, elbows soft. Bend elbows
and lower the weight until your elbows
reach no more than 90 degrees (going
Bench Press below that will involve your shoulders).
Press weight back up, making sure not to
lock elbows. Can also be done with
dumbbells or on a chest press machine.

35
Lateral Raise (Shoulders)Stand with
feet hip-width apart and hold dumbbells at
sides. Keeping elbows slightly bent, lift
arms straight up to the sides, stopping at
shoulder level and lower back down. Keep
elbows bent and don't go above shoulder
level. Lateral Raise
Barbell Row (Back) Stand in wide stance
holding barbell in front of thighs. Bend
knees and tilt the torso (back straight/abs
in) forward about 45 degrees,
straightening the arms so the barbell is out
in front of knees. Keeping this stance,
bend the elbows and squeeze the back to
Barbell Row bring the barbell in towards the belly
button and straighten back out.
Back Extension (Back) Lie facedown on
the floor and place hands behind head
(advanced) or fold them behind your back.
Contract your lower back to lift your chest
a few inches off the floor and lower back Back Extension
down. You can simultaneously lift legs for
more intense exercise.
Hammer Curls (Biceps)Stand on one leg
for a balance challenge and hold
dumbbells at sides, palms facing the
thighs. Bend the elbows and bring the
weight towards the shoulders in bicep curl,
taking care not to move the elbows. Lower
back down (but keep tension by not
relaxing all the way) and repeat. This
version of curls involves more forearm
Hammer Curls on One Leg than traditional curls.
Kickbacks (Triceps) Stand with left foot
on step (or floor) and hold a weight in the
right hand. Bend torso forward, keeping
back flat and abs in, and rest left elbow on
the knee for stabilization. Pull the arm up
next to rib cage, elbow bent and
straighten the arm out behind you,
squeezing the back of your arm without Kickbacks
moving elbow. Lower back down and
repeat.
Deadlifts (Glutes, hamstrings and
back) Stand with feet hip-width apart and
hold weights in front of thighs. Bend knees
slightly and tip from the hips to lower torso
towards the floor, weights close to legs,
Deadlifts stopping at mid-shin. Squeeze the butt and

36

Static Lunge (quads, hamstrings,
glutes)Stand in split stance, right leg in
front, left leg in back. Holding weights (or
none), bend both knees and lower into a
lunge, keeping front knee BEHIND the toe
and knees no lower than 90 degree
angles. Squeeze through the heel to raise
back up.
Squats
hamstrings to raise back up. Make sure
back is flat throughout the movement and
abs are in. This is NOT a squat, so don't
bend knees.
Lunge
Squats (quads, hamstrings, glutes)
Stand with feet hip-width apart, abs in.
Holding barbell on shoulders or dumbbells
in hands, bend knees and lower body into
a squat position as low as you can go, but
stopping when knees are at 90 degrees.
Pretend like you are sitting back into a
chair (stick your butt out) and keep your
knees BEHIND your toes. Push through the
heels and squeeze the butt to lift back to
starting position.

Abs

6. Total Body Workout with Gliding Discs (bučice)

This workout involves using Gliding Discs for added intensity and resistance. Gliding
discs simply add a different kind of intensity to your usual exercises by helping you
engage multiple muscle groups while stabilizing your body using your core. If you
don't have Gliding Discs, you can use paper plates, a towel on hardwood floors or
even a Frisbee. Take care and test them before you exercise--they may get away
from you if you're not careful. Do this workout on it's own or add it on to your usual
strength routine for variety and challenge.

For Beginners: Do one set of 8-16 repetitions of each exercise 2-3 times a week,
with at least one day of rest between workouts.
For Intermediate/Advanced: Do 2-3 sets of 8-16 repetitions of each exercise 2-3
times a week with at least one day of rest between workouts.
Make sure you...

• Warm up with 5-10 minutes of cardio and stretching

• Cool down with a long stretch
• Drink plenty of water
37
 • Add weight whenever you can to challenge your body.

One-Legged Squat
Stand with left heel resting on the Glider. Keeping the abs engaged and the torso straight, bend the
right knee while sliding the left heel out in front, pressing into the floor with your heel. Squat as low as
you can while keeping your knee behind your toe. Straighten the right leg as you slide the left foot
back to starting position.

Standing Leg Circles

Stand with right foot resting on Glider, holding onto a bar or chair for balance. Press into the Glider
and, keeping pressure on it, slowly push right foot forward (squatting with the standing leg) and trace
a circle on the floor. Repeat for all reps and switch legs. Remember to really press into the floor and
keep it nice and slow.

Lunge Slide
Stand with feet hip-width apart, toe of left foot resting on the Glider (hold onto a chair for balance if
you need to). Bend the right leg while sliding the left foot back into a lunge position, keeping the right
knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and
repeat for all reps before switching sides. Hold dumbbells for added intensity

Glide Abduction/Adduction
Begin on all fours with one leg straight out behind you or in a plank position (more difficult), toe
resting on the Glider. Pressing into the floor, slowly slide the leg straight out to the side as far as you
comfortably can, squeezing the glutes. Be sure to keep the hip, knee and ankle in alignment, pointing
towards the floor. Still pressing into the floor, squeeze the inner thigh to slide the foot back to starting
position

Hamstring Slides
Lie face up with knees bent, a Glide placed under the right foot. Lift the hips off the floor into a bridge
position and, holding this position, press into the floor and slide the right foot out in front of you.
Contract the hamstring and continue pressing into the floor as you slide the right foot back to starting
position. Repeat for all reps and switch sides.

Pushups
Begin in pushup position, either on the toes or knees, with Gliders under both hands directly under
the shoulders. Slide hands out to either side and lower into a pushup. As you push up, slide the hands
back together and repeat. For added intensity, do the pushups on toes (see picture).
38
Lat Pulls
Lie on your left side, knees slightly bent and head resting on your arm. Place your right hand on Glider
in front of you and press into the floor as you slide the arm in a half circle up near your head. Contract
the lat muscles and press into the floor to slide hand back to start position. Go slowly and really press
into the floor--this one is a bit subtle and takes a little time to get the hang of. Repeat for all reps and
switch sides.

Ab Slides
Begin in pushup position on knees, hands directly below the shoulders and resting on Gliders.
Contract the abs and very slowly slide the hands straight out in front of you. Only go as far as you can
without hurting your back! Slide back to start and repeat. Be careful with this one--if you feel back
pain or lose control of the Gliders (AKA- a face plant), skip it.

7. Exercise - No Weight Workout

This is a full body strength training workout that can be done with no equipment.
Perform this workout 2 or 3 nonconsecutive days a week, making sure to warm up
with 5 or 10 minutes of light cardio and end your workout with a stretch.

How to Do It:

Beginners: Do each exercise for 1 set of 15 to 20 repetitions.

Intermediates: Do each exercise for 2 or more sets of 15 to 20 repetitions, with short
rest periods between sets.
Advanced: Do each exercise for 3 or more sets of 15 to 20 repetitions, with short
rest periods between sets.

Make these exercises more challenging by:

(1) Using only one limb at a time, such as doing one legged squats, one arm push-
ups, etc.
(2) Taking a full 10 seconds for each repetition. Don't lock the joints.
(3) Concentrate on the muscle you're working.

On knees or toes, place hands

about 6 inches wider than your
shoulders. Inhale as you lower
your body towards the floor,
maintaining a straight line from
Pushups head to toe. Exhale as you push
your body back up. Don't sink in
the middle or pike your buttocks
in the air and only lower your
body until your shoulders are in
line with your elbows.

39
 Place your feet shoulder width
apart, abs pulled in. Squat down
slowly as you sit back on your
heels keeping good posture with
chest up, shoulders back, and
chin level. Lower as far as you
Squats can, keeping knees behind the
toes and not going below 90
degrees. Tip: place a chair behind
you and act like you're about to
sit down, pulling up before
actually sitting.
Stand in a split stance, holding
onto a chair for balance (if
needed). With weight evenly
distributed over each foot, slowly
lower towards the floor. Keep
Lunges both knees at 90 degree angles,
and do not allow the front knee to
extend over the toe. Push
through the heel, contract the
glutes and push up without
locking the knees.
Stand with feet together and take
a giant step forward, lowering
into a lunge and keeping knees at
Walking Lunges 90 degree angles. Push up and
step forward with other leg.
Alternate legs for one+ laps
around the room.
Stand with feet hip distance
apart, holding onto a chair for
balance (if needed). Slowly lift
right leg out to the side, keeping
hip, knee, ankle and toes all in
Standing Side Leg Lift alignment, foot flexed. Raise leg
about 2 feet, squeeze glute and
slowly lower back down without
relaxing the muscle. Repeat and
then switch legs. Be sure to keep
the standing leg slightly bent.
Sit on chair or bench and place
hands next to hips. Move hips in
front of chair and bend elbows,
Dips lowering body until elbows are at
90 degrees. Keep shoulders down
and butt close to chair.
Lie face down with hands either
behind the back or lightly
cradling the head. Lift upper body
off the ground a few inches,
Back Extensions keeping head and neck in
alignment. For a challenge, lift
feet off the ground keeping legs
straight (knees don't have to be
together), hold for 2-4 counts.
Heel Drops Stand on a step, bench or
platform (you might need to hold
onto a chair or the wall for

40
 balance). Take one foot and hang
it off the side of the step. Bend
the standing knee and lower into
a one-legged squat, lowering the
heel towards the floor. Be sure to
keep the standing knee behind
the toe.
Stand on a step or on the floor,
holding onto a chair for balance
(if needed). Slowly push up onto
Calf Raises the tips of your toes, contracting
the calves. Lower back down
without relaxing and repeat.

8. No Equipment Workout

This workout targets the entire body and is great for travelers or those who don't have a lot
of equipment. All you need is a thick phone book (or any other thick, heavy book) and a
stool or chair. Some exercises are very advanced, so use caution and modify the workout to
fit your fitness level.

1. Begin with a warm up of light cardio

2. Beginners perform 1 set of 12-16 reps of each exercise, modifying each move to fit your
fitness level
3. Intermediate/Advanced: Performs 2-3 sets of 10-16 reps with short rests in between
4. Add intensity by adding weights or slowing the movements down

Staggered Pushups
Try a different version of your usual pushup
by putting one hand on a phone book (or any
other object) and the other on the floor. On
your knees or toes (and with body straight)
lower down into a pushup and push back up.
Do as many as you can and move on.
Good Mornings
Stand with feet about hip-width apart holding
phone book (or medium weight) straight up
overhead. Keeping abs braced and knees
slightly bent, tip from the hips and lower the
torso until it is parallel to the floor, keeping
the arms in line with ears. Lift up and
repeat. Keep the abs braced throughout the
move. If you have any back problems, skip
this move!
Pike Shoulder Pushup
This is a very advanced exercise, so use
caution! Place your toes on a step or stool
and hands on the floor. Lift your body up into

41
a pike position with your hands directly under
your shoulders and the top of your head
facing the floor. Bend the elbows and lower
body into a pushup. Push back up and
repeat. The move is shown on a ball which is
even more advanced. Be careful!
Rear Delt Fly
With feet hip-width apart, tip from the hips
until back is flat and parallel to the floor, abs
braced. Lift the arms straight out to the sides
to shoulder level with thumbs pointing up to
the ceiling. Lower and repeat. Add light
weights for intensity...if this hurts your
shoulders, skip it!
Triceps Dips
Sit on a bench or chair with hands resting
next to thighs. Push up and bring the hips
out, butt just brushing the bench, knees bent.
Bend the elbows and lower body down
(staying close to bench) until elbows are 90
degrees. Push up and repeat. Straighten the
legs for more intensity.
Triceps One-Armed Pushup
Lie down on left side, hips and knees stacked.
Wrap the left arm around torso so that left
hand is resting on the right waist. Place the
right hand on the floor in front of you, palm
parallel to the body. Squeeze the triceps and
push your body up. Lower and repeat before
switching sides.
Squats on Tiptoes
With feet wider than hips, squat down and
place hands on phone book in front of you.
Raise up on the tips of your toes. Staying on
tiptoes and fingertips, lift hips up towards the
ceiling and straighten the knees as much as
you can. Squat back down and repeat,
staying in tiptoes the entire time. Modify by
placing hands higher (on a chair or bed).
Lunge with Arms Overhead
Stand in split stance with feet about 3 feet
apart. Hold phone book or weight straight up
overhead. Bend the knees and lower into a
lunge, bringing both knees to 90 degree
angles, front knee behind toe. Keeping
weight overhead, push back up and repeat
before switching legs.
Single Leg Lift and Squat
Place hands behind the back and tip forward
until back is parallel to the floor and flat, abs
braced. Take right leg out to the side, resting
on toe. Squat down with the left leg while
simultaneously lifting the right leg a few
inches off the ground and out to the side, leg
straight. Straighten and repeat for all reps
42
before switching sides.
Calf Raise
Stand on phone book with heels hanging off
the back. Keeping body straight, lift the body
up onto tiptoes by contracting the calves.
Lower and repeat. You can do this on the
floor as well.
Oblique Abs
Sit with legs bent, back straight, arms
extended straight out in front of you. Contract
the abs and sweep right arm down and
behind you in a half-circle motion, leaning the
torso back a few inches. Sit back up and
repeat on other side.

9. Circuit Training

The circuit training workout is comprised of two circuits, each with six
strength/cardio exercises that are completed one right after the other, with little or
no rest in between. You'll do each exercise for a specified amount of time (or as long
as you can safely do so) and then move on to the next exercise. Once you complete
all exercises, that is considered one circuit. Make sure you warm up with 5-10
minutes of light cardio and cool down with a stretch. Times are suggestion only--
please modify according to your fitness level and perceived exertion.

• Beginners: Complete Circuit I once

• Intermediates: Complete both circuits once (or more)
• Advanced: Complete both circuits 3 or more times

Circuit I

Exercises/Duration Example
Squats

Stand in front of a chair with feet hip-width

apart, abs in and torso straight. Slowly bend
your knees and lower and until you're almost
touching your butt to the chair. Repeat for
30 seconds and add a few seconds each
week
Jumping Rope (jump with or without a rope)
Jump with both feet together, jumping only an
an inch or so off the floor.
30 seconds to 1 minute

43
 Static Lunges

Stand in split stance, right foot in front. Bend

the knees and lower body into lunge position,
keeping the right knee behind the toe, torso
upright and abs in.

30 seconds, then switch legs for 30 seconds

Jog or Walk

Up to 5 minutes

Push Ups - On Knees or Toes

30 seconds to 1 minute

Kickboxing
Kickboxing Videos - Kickboxing Tips
3 minutes (i.e., squat with front kick,
alternating legs)

Circuit II

Exercises/Duration Example
Squat/Lateral Raise (use light or no weight)

Stand with feet hip-width apart, abs in and

torso straight. Slowly bend knees into a
squat, keeping knees behind toes. At the
same time, raise arms up to shoulder level.
Lower arms and stand up. Repeat for 30
seconds
Place a pillow, phone book or step on the floor
Side-to-Side jump
and stand to one side. Jump from side to side
over the object, landing with knees bent and
20-30 seconds
abs in.
Plank with Leg Extension In plank position (on knees or toes), slowly lift
one leg while keeping hips and shoulders
10-30 seconds each side square, abs in. Switch legs.
Jump roping (with or without rope) Jump on one foot for half the time and switch
legs for the remainder, jumping only an an inch
30 seconds to 1 minute or so off the floor.
Lunge with Biceps Curls (use light or no
In split stance, slowly lower into lunge (front
weight)
and back legs at 90 degrees), and curl
forearms towards shoulders.
20-30 seconds each leg

44
 Back Extensions

30 seconds

A. ABS

1. Abs and Back

Try these unique and challenging exercises for the abdominals and the lower back
for a strong, functional torso.

Scroll to the bottom for instructions. See your doctor before you begin any type of
exercise program and modify the exercises where needed.

Bridge with Leg Lift

Lie face up on the floor, knees bent. Push

body into a bridge position, supporting your
weight on your feet and arms. Straighten one
leg up, heel flexed and slowly lower leg out to
the side a few inches WITHOUT moving the
rest of the body. Use the abs to stabilize your
body and don't hold your breath. Do all reps
on one leg, then switch sides.
Balancing Ab Twist
Begin by lying on your side and push up so
that your body is supported by right arm, feet
stacked. Straighten left arm and balance for a
moment, then sweep the left arm down and
twist the body, turning it towards the floor
while keeping the rest of the body in place.
Squeeze the abs and hold for 2 seconds, then
go back to starting position.
Wheel Slide
Using an ab wheel, adjustable dumbbell (see
picture) OR simply a piece of cardboard,
begin on hands and knees with wheel in front,
arms straight, abs pulled in. Roll wheel out,
keeping abs tight (DO NOT ARCH BACK!) as
far as you can comfortably go, then squeeze
the abs to roll body back to starting position.
Each workout, go a little further out.
Bicycle
Lie face up with lower back pressed to the
floor. Cradle head in your hands, elbows out,
and bend right knee, pulling it towards your
45
 chest while touching the knee with the
opposite elbow. Begin a slow pedal motion by
touching opposite elbow to opposite knee,
alternating each side. Keep the abs pulled in
(don't let them bulge out) and breath
continuously.
Deadlifts
Hold a barbell or dumbbells in front of thighs,
feet hip-width apart and abs pulled in. Tipping
from the hips and keeping the weight close to
your legs, lower the weight to mid-shin (or
wherever is comfortable) while keeping the
legs straight (but not locked). Lift back to
starting position and make sure the abs are
pulled tight throughout the movement.
Back Extensions
Lie face down with hands either behind the
back or lightly cradling the head. Lift upper
body off the ground a few inches, keeping
head and neck in alignment. For a challenge,
then lift feet off the ground keeping legs
straight (knees don't have to be together),
hold for 2-4 counts and lower.

The Workout
• Do this workout 3-4 non-consecutive days a week
• Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps)

Perfect Form Pointers:

• Keep body stabilized throughout the movement
• Don't swing or use momentum
• Take 4-6 seconds for each repetition
• Make sure abs are pulled in tight throughout each movement

Always...
•Warm up with 5-10 minutes of cardio
•Do this workout in addition to an upper body, lower body workout and regular cardio exercise for
best results.
• Lowering your calories can help you lose more body fat

2. Beginner Abs & Back

The following exercises are basic moves targeting the abs and back. Always avoid any exercises that
cause pain and, if you feel lower back strain, modify the move to a comfortable range of motion or
place a rolled up towel under your hips to support your lower back.

• Check with your doctor if you have any injuries or medical conditions
• Warm up with some light cardio before this workout
• Perform each exercise for at least 1 set of 10-16 reps.
• Do each exercise slowly and focus on good form for each rep

46
Crunches
Lie on your back with your hands crossed
across your chest or with your fingers on the
sides of your head. Place your feet on the
floor with legs bent. To begin the exercise, lift
your torso, lifting shoulder blades off the floor
and crunching your rib cage towards your
lower belly. Hold for two counts, then lower
slowly to the starting position. Repeat.
Reverse Crunches
Lie on your back with knees bent, feet a few
inches off the floor. Slowly contract the
abdominals, focusing on rotating the pelvis
up and bringing your knees towards your rib
cage. Concentrate on letting your abs do the
work. Hold at the top then slowly lower your
knees to the starting position. Repeat.
Oblique Crossover Crunches
Lie on your back with knees bent, hands
behind your head. Keeping lower back
pressed into the floor, lift your shoulder
blades off the floor and then curl your upper
body diagonally across your body towards
your right knee. Contract your abs and
obliques as hard as you can at the top of the
movement. Lower back down and repeat on
the same side before switching sides.
Plank
Begin by placing elbows on the floor and
resting body on the knees. Pull the abs tight
to hold your body in a straight line from head
to knees without sagging in the middle, eyes
looking naturally forward. Hold this position
for as long as you can, relax and repeat 3 or
more times.
Dead Bug
Begin by lying on back, knees up and bent at
90 degrees. Take the arms straight up
overhead and hold this position for a
moment, making sure abs are in tight and
your back isn't arching off the floor (if it is,
lower the feet to the ground for this
exercise). Slowly lower the right arm and left
leg towards the floor while keeping the lower
back on the floor. Bring them back up and
lower the left arm and right leg to the floor.
Continue lowering opposite arm and leg for a
total of 10 reps.
Back Extensions
Lie face down with hands either behind the
back or lightly cradling the head. Lift upper
body off the ground a few inches, keeping
head and neck in alignment. For a challenge,
then lift feet off the ground keeping legs
straight (knees don't have to be together),
hold for 2-4 counts and lower.

47
Superhumans
Begin on hands and knees, hand directly
under shoulders, knees under hips and back
straight, abs tight. Slowly raise right arm and
left leg up until level with the body, holding
your balance and keeping torso tight. Lower
back down and repeat with the left arm and
right leg. Take your time--this exercise will
challenge your balance!

3. Exercises for Your Abs

On the previous page, I mention the fact that ab exercises won't reduce fat over the belly. That
doesn't mean you should skip ab exercises, but what it does mean is that maybe there are more
dynamic ways to work your core that involve more muscle groups and force the abs to work in a
more functional way. By involving more muscles, you'll burn more calories during your workout,
which is a plus if you're trying to reduce body fat and trim your middle. The following exercises offer
a variety of moves, from beginning to advanced, using a variety of tools to build core strength.

• Beginners, perform 1 set of 10-12 reps of each exercise. If these moves are difficult, start
with this Beginner Abs Workout
• Int/Adv, perform 1-3 sets of 10-16 reps
• Get familiar with the ball and the exercises and progress slowly

Exercise Instructions
Ball Crunch
Lie with the ball resting under the mid/lower
back and place hands behind the head or
across the chest. Contract your abs to lift
your the torso off the ball, pulling the bottom
of your ribcage down toward your hips. As
you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light
weight extended behind you (not shown).
Contract the abs to lift and bring the weight
over the head, crunching up and twisting to
the right, contracting the right side of waist.
Repeat for all reps and then switch sides.
Modified Plank
Begin by placing elbows on the floor and
resting body on the knees. Pull the abs tight
to hold your body in a straight line from head
to knees without sagging in the middle, eyes
looking naturally forward. Hold this position
for as long as you can, relax and repeat 3 or
more times.
Knee Tucks
Start in plank position on the ball, with the
ball under the shins/ankles. Roll the ball
towards you with your feet, tightening the
abs into a crunch.
48
 Woodchops
Attach one end of a resistance band to
something sturdy and wrap the band around
your hand a few times for the right tension.
Grasp the band in both hands and begin in a
lunge position, reaching down with the arms
Keeping the arms straight the entire time,
rotate and lift the body towards the other
side while sweeping the arms on a diagonal.
Return to start and repeat before moving
onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on
ball. Keeping abs tight, slowly lift your hips
off the floor (squeezing the buttocks) until
body is in a straight line. Hold for a few
seconds and lower
Ball Taps
Sit on the ball with strong abs and straight
spine, hands behind the head. Contract your
abs and lift the right foot, tapping it on a
medicine ball in front of you. Lower and
repeat with the other foot, alternating sides.
Use your abs to keep your balance.

How to Work Your Abs

• You can effectively work your abs with 3 non-consecutive workouts a week
• Do 1-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each
exercise correctly and using perfect form. You can add a dumbbell or plate to
crunches to add difficulty.

4. Ab and Core Progression

This Ab and Core Progression Workout shows some examples of how to progress from beginner
exercises to moves that are a little more advanced. You'll know you're ready to move on to the next
progression once you've mastered the move and can easily perform 2-3 sets of up to 16 reps with
perfect form. To use this progression as a workout you can either do each exercise listed under the
various fitness levels (e.g., all exercises under the Beginner column), doing them either one after the
other circuit-style (for up to 16 reps) or one at a time for 1-3 sets of 10-16 reps. You can also pick
and choose exercises from different columns (e.g., ball crunches, bicycle, plank, etc.). Use good form
and see your doctor if you have any injuries or medical conditions.

Beginner Intermediate Advanced

Crunches
Lie down with hands crossed
over the chest or behind the
head and feet on the floor,
knees bent. Contract the abs
and lift the head and
Ball Crunches
Lie with the ball resting under
the mid/lower back and place
hands behind the head or
All Around Crunches
Begin with body straight over
the ball, weight extended
behind you (not shown).
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shoulders off the floor,
bringing the rib cage towards
the lower belly. Lower slowly
back to start and repeat.
across the chest. Contract Contract the abs to lift and
your abs to lift your the torso bring the weight over the
off the ball, pulling the bottom head, crunching up and
of your ribcage down toward twisting to the right,
your hips. As you curl up, contracting the right side of
keep the ball stable.. waist. Repeat for all reps and
then switch sides.

Plank
Begin on the forearms and Ball Squeeze & Lift
knees and then lift up until Lie on right side with ball
Reverse Crunches
you're on your elbows and between shins, squeezing it to
Lie on your back with knees
toes, back flat, in a straight hold it in place. Keep hips
bent to 90 degrees, shins
stacked and abs tight to
parallel to the floor. Contract line from head to heels. Tilt
your pelvis and contract your stabilize your body. Squeeze
the abs and lower the feet
inner thighs and contract the
towards the floor, keeping the abs to prevent your rear end
from sticking up in the air. waist and hip muscles to lift
knees bent. Rotating the
the ball in the air. Lower and
pelvis up and bring the knees Hold for as long as you can
with perfect form. repeat for 10-12 reps and then
back towards the ribcage.
switch sides. Do 1 set and
Don't let your back arch.
work up to 2-3 sets over time.

Bicycle
Ball Crunches Lie on the floor with knees Plank with Ab-roll
Lie with the ball resting under bent and hand behind the Start in plank (push up)
the mid/lower back and place head. Lift the shoulder blades position with stomach in and
hands behind the head or off the ground and straighten back flat (don't 'sag' in the
across the chest. Contract left leg out while bringing the middle). Roll the ball towards
your abs to lift your the torso left elbow towards the right you with your feet, tightening
off the ball, pulling the bottom knee. Switch sides, bringing the abs into a crunch. For a
of your ribcage down toward the right elbow towards the challenge, bring the ball into a
your hips. As you curl up, keep left knee. Continue alternating pike, keeping legs straight.
the ball stable.. sides in a 'pedaling' motion.

Oblique Crossover Medicine Ball Crunches

Crunches
Lie on your back and cross the
left foot over the right knee.
Lift the shoulder blades off the
floor and twist to the left,
bringing the right shoulder
towards the left knee. Lower
back down and repeat for all
reps before switching sides.
Lie on your back with knees
Side Plank with Oblique
bent, medicine ball between Twist
the knees. Squeeze inner
Begin by lying on your side
thighs to hold ball in place. and push up so that your body
Put hands behind head (cradle is supported by right arm, feet
your head gently) and lift
stacked. Straighten left arm
shoulders and hips off the and sweep the left arm down
ground in a crunch. Lower
and twist the body, turning it
and repeat. towards the floor while
keeping the rest of the body in
place.

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5. Yoga & Pilates for Abs

Try the following challenging exercises to target the muscles of your abs and back. These pilates and
yoga based exercises are tough, so take your time and use good form!

Warrior

Step forward about 4 feet, bending your right

knee and lifting your arms parallel to the floor,
shoulder blades relaxed, palms down. Turn
right foot slightly to the right and the left foot
out to 90 degrees, aligning both heels.
Exhale and bend the right knee over the ankle,
shin should be perpendicular to the floor, thigh
parallel to the floor. Press the left leg straight,
pressing outer heel firmly into the floor. Hold
for 30 seconds to 1 minute and switch sides.
Repeat 2-3 times
100's
Lie face up and bring legs up, keeping them
straight and together. Lift head and
shoulders off the ground, pulling in the abs
(don't let them bulge out) and bringing
hands next to thighs. Lower the legs as
much as you can while keeping your back on
the floor and press hands up and down,
counting with each press. Inhale for 5
counts, exhale for 5 counts and repeat until
you hit 100, lowering your legs once again
halfway through.
Leg Circles
Lie face up on the floor and raise right leg
straight up over hip, toe pointed. Keeping abs
tight and torso stabilized slowly circle leg
clockwise 5 times, making big circles without
moving your torso or hips (only the leg
moves). Repeat 5 times counterclockwise and
switch legs. Repeat 2-3 times on each leg.
Tree Pose
Stand with feet planted, arms at sides and
body in alignment (ears over shoulders,
shoulders over hips, hips over ankles).
Inhale and bend the right leg, pulling the
heel up until it rests on the inside of the left
thigh. Get your balance and hold this
position, then slowly push arms overhead,
palms touching each other. Press the knee
back without moving the hips. Hold this for
30 seconds then switch sides. Repeat 2-3
times
Plank
Lie face down on mat with elbows resting on
floor next to chest. Push your body off the

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floor in a pushup position with body resting on
elbows or hands. Contract the abs and keep
the body in a straight line from head to toes.
Hold for 30-60 seconds and repeat as many
times as you can. For beginners, do this move
on your knees and gradually work your way up
to balancing on your toes.
Side Hip Flexion and Extension
Lie on your right side with head supported on
the right hand, legs straight and in front of
you about 30 degrees. Lift the left leg, flex
the foot and press it forward for 3 counts,
then point your toe and swing leg back for 2
counts. Do not move any other part of your
body (keep torso and hips tight and in place,
moving only the leg). Repeat 5-8 times and
switch legs.

The Workout
• Do this workout 3-4 non-consecutive days a week
• Perform each exercise for 2-3 sets of 5-8 repetitions or as indicated

Perfect Form Pointers:

• Keep body stabilized throughout the movement
• Don't swing or use momentum
• Make sure abs are pulled in tight throughout each movement
• BREATHE!

Always...
•Warm up with 5-10 minutes of cardio
•Do this workout in addition to an upper body, lower body workout and regular cardio exercise for
best results.
• Lowering your calories can help you lose more body fat

6. Dynamic Abs

Try these unique exercises that target the muscles of the torso in new and dynamic ways. This
workout is perfect if you're tired of the same old crunches!

Wood-chops For Beginners:

Do 1 set of 8-12
Anchor a resistance band near the floor and repetitions of
stand with left side facing it. Hold handle with each exercise.
both hands and, keeping your hips forward, Modify anything
sweep your arms up and across your body in a that isn't
diagonal until arms are over the right side of comfortable.
your body. If you don't have a resistance band
you can use a medicine ball, a light dumbbell For
or nothing at all. Don't swing--do the Intermediate:
movement slowly. Do 2 sets of 8-12

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 reps.

For Advanced:
Do 3 or more
sets of 8-12
repetitions.
Ball Pikes
Lie facedown with ball Always...
under ankles, body
supported on hands (like •Warm up with 5-
Beginner Advanced a pushup). Beginners, 10 minutes of
bend the knees and roll cardio
the ball in towards the •Do this workout
chest--try to keep your in addition to
back straight and contract weights and
the abs. Roll out and cardio exercise
repeat. Advanced, keep for best results.
the legs straight, contract
the abs and pull the ball
in in a pike position until
toes are on the ball.
Obliques
Sit with legs bent, back straight, arms
extended straight out in front of you. Contract
the abs and sweep right arm down and behind
you in a half-circle motion, leaning the torso
back a few inches. Sit back up and repeat on
other side.
Lying Torso Twists
Lie in the floor with knees
pulled in over the chest.
Place a ball between
knees and stretch arms
our to the sides like an
airplane, palms facing
up. Contract the abs and
twist the hips to the right,
bringing knees towards
the floor (keep your
shoulders flat on the
floor). Don't touch the
floor, but use the abs to
bring knees back to start
and go to the other side.

Side-Lying Hip Lift

Lie on your side balanced on forearm, feet and
hips stacked on top of one another, other hand
behind head. Holding the torso steady, slowly
contract your abs and lift the hips off the floor
(don't sink into shoulder). Lower and repeat.

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7. How To Do a Perfect Abdominal Crunch

You may not know this, but many people do not use good form when doing an ab crunch.
Not only can this cause back problems, it will also make your ab workout less effective.
Learn to do it right!

Difficulty: Easy
Time Required: 3 to 5 minutes
Here's How:
Lie down on the floor on your back and bend your knees, placing your hands behind your
head or across your chest.
Pull your belly button towards your spine, and flatten your lower back against the floor.
Slowly contract your abdominals, bringing your shoulder blades about one or two inches off
the floor.
Exhale as you come up and keep your neck straight, chin up.
Hold at the top of the movement for a few seconds, breathing continuously.
Slowly lower back down, but don't relax all the way.
Repeat for 15 to 20 repetitions with perfect form for each rep.
To add variation, bring your knees in at the same time you lift your upper body off the floor
(full body crunch)
To make it more difficult, balance on an exercise ball.
Tips:
To keep your neck in proper alignment, place your fist under your chin to keep your head
from moving.
Keep your back flat against the floor throughout the entire movement.
If your back arches, prop your feet on a step or platform to make it easier.
What You Need:
A carpeted floor or mat.
Abdominals

• Exercise Ball (Optional)

8. Top 5 Ab Exercises

Are you happy with your abs? Most of us are stilly trying to figure out how to get six-pack
abs. The right cardio exercise and weight training activities as well as a healthy diet can
make a difference in your abs and help you get that washboard look. But, ab exercises are
important too. Find out the most effective ab exercises for strengthening and firming your
abdominals.
1) Bicycle
The bicycle was ranked as the best ab exercise by the Amercian Council on Exercise
because it uses every muscle in your abs to create a strong, lean torso. Make sure you pull
your abs in (draw your navel towards your spine) and keep them contracted throughout the
movement to protect your back. Don't hold your breath and go slowly so you can really feel
it! Do 10-16 reps.

Bicycle Exercise

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The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and
the obliques (the waist), according to a study done by the American Council on Exercise. To
do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without
pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the
upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

2) The Plank
The plank is another great exercise that challenges your Transverse Abdominis as well as
the muscles of your back. You can do this move on your elbows or on your hands. Position
yourself as though you're about to do a pushup and hold that pose, making sure your body
is in one long, straight line from head to toes. Don't let your belly sag and keep your neck
straight. Hold as long as you can!
More: Core Strength
3) Crunches on the Ball
Unless you live under a rock, you probably know that using an exercise ball provides for a
very challenging ab workout. Instead of doing crunches on the floor, lie on an exercise ball.
You'll challenge your abs in a whole new way while also working other muscles in your body
like your legs and butt. Make sure you don't pull on your neck and roll forward a bit if the
move is too difficult.

4) Reverse Crunch
The reverse crunch is great for working your obliques and it helps you target the lower
portion of your abs as well. There are many ways to do reverse crunches, but one of the
best is to put an exercise ball under your knees. Make sure you contract your abs and use

55
them to lift your hips off the floor. It's a very small movement and you shouldn't swing or
use momentum.

5) Ab Slide
This exercise also challenges the abs in a different way, but it's an advanced exercise so pay
close attention to your back. The movement involves rolling or sliding your hands out, using
your abs and back to keep your body straight and then contracting them to pull back in. You
can use anything from a Torso Track or Ab Wheel to a couple of pieces of cardboard for this
movement.

B. BUTT, HIPPS AND TIGHS

1. Butts & Guts

Cathe Friedrich's most recent video series includes a variety of workouts for both cardio and strength.
Her Butts & Guts DVD offers a killer workout for advanced exercisers targeting the lower body and
the abs. This workout focuses on muscular endurance rather than strength and involves light weights
along with higher repetitions...but don't worry. Cathy changes up the tempo of each exercise so it's
never boring or tedious. The entire workout is about 75 minutes long and includes bonus Stability Ball
Abs and Bonus Lower Body as well as a variety of premixes offering shorter workouts.

Standing Glute Work

The Standing Glute Work is the first part of the workout and requires a stability ball, a high step (you
can use a regular step here or a BOSU), light dumbbells, a barbell and a resistance band. The
workout itself follows a circuit-like pattern where you move through a series of exercises once and
then repeat them all with modifications. The exercises include:

56
 • Walking Lunges. These aren't the usual walking lunges but include pulsing lunges, plie
squats and plie squat jumps. Ouch!
• Barbell Deadlifts with tempo changes.
• One-legged squats (back foot is on a step).
• Hammer punches - with these you step forward into a lunge while punching down with
the opposite hand.
• Barbell Squats - These involve regular squats, pulsing squats and killer half-way up
squats.

Once you complete the moves, you go through them all again, but this time there are some
variations: The Walking Lunge set is shorter, you elevate the toes during the Deadlifts, the Hammer
Punch becomes a side lunge, there's a new Lunge/Squat Combo and then you move into Firewalkers
where you wrap a resistance band around your ankles and walk sideways for about a zillion steps.

Overall, this is a very tough workout and there are a lot of innovative moves like the Firewalkers and
the Side Hammer Punches. I also liked the tempo changes throughout each set...definitely makes the
moves less tedious. This section is about 30 minutes long, but it moves quickly and will definitely
leave you with jello-legs.

The Floor Work

The Floor Work section, about 20 minutes long, is my least favorite part of the video, but only
because I'm not a huge fan of floor work myself. This section starts off with outer thigh leg lifts on the
ball followed by hamstring rolls. For each of these exercises, you do one set, but Cathe changes up
the tempo so you'll really feel the burn, again, focusing on endurance.

The next section involves ankle weights and isn't all that special. The exercises cover the standard
moves - inner thigh lifts, glute squeezes and hydrants. Again, all the moves include pulses and other
tempo variations to challenge muscular endurance.

I have to say, this section was a little disappointing simply because there were no new exercises here
and, about halfway through, I was ready to move on.

Core and Bonus Workouts

The Core section is about 14 minutes long and is interesting because it involves light weights as well
as ankle weights. Some of the moves include:

• Slow roll-down crunch with a punch at the top of the movement

• A reverse crunch with a weight
• Rollbacks (lifting the legs in a reverse crunch and rolling down slowly)
• Side to side torso rotations
• Straight leg drops, side to side
• A variety of pulsing crunches
• Planks
• Back extensions

While I liked the variety of exercises and the addition of light weights, this section seemed long to me
and a bit tedious. You'll definitely need endurance in the abs and hip flexors to get through the entire
workout.

What I did enjoy was the bonus abs section using a ball...in fact, this might be one of my favorite ab
workouts because it includes a variety of new and fun moves like a plank where you rest the
forearms on the ball and make circles (very interesting!), rollouts, side rolls on the ball (another
unusual move), oblique lifts with a band and leg drops with the ball, just to name a few. There are
also some standard moves here like back extensions, oblique crunches and ball exchanges.

57
 The other bonus exercises include Sit & Stands where you sit and then hover over the step for 4
counts (always killer), two sets of 16 Leg Presses and Hip Extensions on the ball. These are great add-
ons for when you want more floor work or to mix and match different exercises together.

Premixes and Conclusion

I actually prefer some of the premixes over the main workout, especially the Standing Glutes & Abs Timesaver
(about 45 minutes), which includes only standing leg work and some exercises from the bonus abs workout.
There's also a 65-Minute Overall Legs workout that incorporates the bonus exercises as well as many of the
standing exercises in the main workout, but the bulk of the workout is on the floor and includes two sets of many
of the ankle-weight exercises.
Another pre-mix is the Leg Blast workout which is about 45 minutes long and is another favorite mine. This one
is all standing work and has you repeating many of the more difficult exercises (like the Lunge/Squat Combo and
Leg Presses) for several sets. The last premix is Floor Work & Abs.

Conclusion
Overall, this is a great video for advanced exercisers looking for an endurance-oriented lower body and core
workout. The only real drawbacks for me are that, first, the workout is very long although you can always choose
a Premix workout. Second, the floor work was uninspiring and, frankly, a little boring. The highlights include:
• Innovative standing and ab exercises
• Great bonus workouts
• Huge variety of premixed workouts give you lots of options
• Excellent cueing
• Great music

When it comes to home workout videos, Cathe really can't be beat with the innovations she offers. No other
instructor offers so many premixed workouts, bonus exercises and other extras to keep you interested for
months, even years, to come. This video is no exception, offering you something different every time.

2. Squat Exercises

How many ways can you do squats? Turns out, more than you may think. Basic squats are
excellent for the butt, hips, thighs and calves but they can get a little boring over time,
especially if you need to add a little intensity. This photo gallery shows just how many
variations are available from the easiest (chair or assisted squats) to the hardest (one-
legged squats). When creating a lower body workout, try new kinds of squats on a regular
basis to challenge both your mind and your body.

Chair Squat Chair Squat with Medicine

Medicine Ball Squat
Ball

Floor Squat

58
 Assisted Squats Ball Squat

Ball Squat with Medicine

Tiptoe Squat Squat with Side Step
Ball

Squat with One

Squat with Dumbbells
Dumbbell

Plie Squat on Toes Plie Squat Plie Squat with Ball

One-Leg Ball Squat

Plie Squat with Barbell One-Legged Front Squat on
Step

One-Legged Bent Over Squat with Leg

Lift

3. Exercise Hips, Butt and Thighs

The exercises below will challenge your hips, butt and thighs in a whole new way. Many of
these moves involve using paper plates to add intensity to the moves. As always, check

59
with your doctor if you have any injuries or medical issues and avoid any exercise that
causes pain or discomfort. You'll find instructions and tips at the end of the page.
Side Lunge Slide
Stand with feet hip-width apart, left foot
resting on a paper plate. Bend the right leg
while sliding the left foot to the side, torso
upright and abs in. Slowly slide left foot
back to starting position, repeating 8-12
times. Switch legs and repeat for 2-3 sets.

Lunge Slide
Stand with feet hip-width apart, left foot resting
on a paper plate. Bend the right leg while sliding
the left foot back into a lunge position, keeping
the right knee behind the toe, torso upright and
abs in. Slowly slide left foot back to starting
position and repeat 8-12 times. Switch legs and
repeat on each leg for 2-3 sets.
Front One-Legged Squat
Stand on a step or small platform. Lift left
leg out in front of step and bend the right
leg, bringing the toe of the left foot to the
floor. Touch the floor lightly and keep the
knee of the bent leg in line with toes.
Straighten the right leg and repeat 8-12
times. Switch legs and repeat for 2-3 sets.
Chair Squat
Stand in front of a chair with feet hip-width
apart, abs in and torso straight. Slowly bend
your knees and lower and until you're almost
touching your butt to the chair. Hold for 2-3
seconds, knees behind the toes, and straighten.
Repeat for 12-16 reps, 2-3 sets.

Heel Drops with Leg Extension

Stand on step or platform with left leg on
the step, right leg hanging off the side.
Bend the left leg and lower the right foot
towards the floor (a few inches). Straighten
the left leg and bring the right leg out to the
side, foot flexed, in a leg extension. Repeat
8-12 times, switch legs for 2-3 sets.

Hip Extension
On a flat or inclined step or platform, lie
facedown with hips on the edge of the step, legs
straight out behind you with toes resting lightly
on the floor. Squeeze the glutes and hamstrings
and straighten the legs until they are level with
the hips. Hold for 2-3 seconds, and lower letting
toes lightly touch the floor. Repeat for 2-3 sets

60
 of 8-12 repetitions.

Exercise tips and instructions:

- For Beginners: Do one set of 8-12 repetitions of each exercise with light weight or no
weight 2-3 times a week, with at least one day of rest between workouts

- For Intermediates: Do 1-2 sets of 8-12 repetitions of each exercise using light-medium
weights, 2-3 times a week with at least one day of rest between workouts.

- For Advanced: Do 2-3 sets of 8-12 repetitions of each exercise, using enough weight that
you can ONLY complete the desired number of setps, 2-3 times a week with at least one day
of rest between workouts.

Make sure you...

• Warm up with 5-10 minutes of cardio and stretching
• Cool down with a long stretch
• Drink plenty of water
• Do this workout in addition to an upper body workout and regular cardio exercise for best results.

4. Top 10 Butt Exercises

Are you happy with your butt? Most of us aren't. They're too small, too big, too saggy, too
flabby...this list goes on. The right cardio exercise and weight training activities (like squats
and deadlifts) can make a difference in your backside and help you get those buns of steel.
Find out the best cardio and strength training exercises for strengthening and firming up
your rear.

1) Squats (čučnjevi, s utezima, uza zid…)

Squats are one of the best exercises you can do for your hips, butt and thighs. There are
many different types of squats, including the Chair Squat pictured here. Stand with feet hip-
width apart and squat, keeping back straight, abs in and knees behind your toes. Let your
butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and
add weights for more intensity. This gallery of squat images shows a wide variety of squats
you can add to your current routine.

2) Lunges
Lunges are a challenging exercise because they work so many muscles at the same time.
On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the
quads and calves. What's nice about lunges is that there are a variety to choose from such
as:
• Side to Side Lunges
• Reverse lunges
• Front lunges
• Walking lunges
• Wheel lunges (front, side, reverse)

61
You can also elevate the back foot on a step or platform to really challenge both legs. This is
a great move for the glutes and thighs, but please avoid this move if it aggravates any
knees problems.

Lunges

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus
maximus and the hamstrings. There are so many versions of lunges, you're certain to find
one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge
and, surprisingly, one of the harder versions.
Here's how to do it:
• Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about
90-degree angles at the bottom of the movement, so adjust accordingly.
• Hold weights in each hand (or place a barbell behind the neck) for added intensity.
• Bend the knees and lower the back knee towards the floor, keeping the front heel down
and the knee directly over the center of the foot.
• Keep the torso straight and abs in as you push through the front heel and back to starting
position.
• Don't lock the knees at the top of the movement.

Perform 1-3 sets of 10-16 reps according to your fitness level and goals.

3) Step Ups
For step ups, you simply place one foot on a step or platform and push through the heel
onto the step. This is an excellent exercise for the glutes, providing you use a step that's
high enough...just make sure your knee is bent to 90 degrees or less to keep it safe.
The other key to making this move work is to concentrate all your weight on the stepping
leg. In other words, lower down gently, barely touching the toes of the other leg to the
ground. You'll really feel this when you take it slow and concentrate on the working leg.

Step Ups

62
Step Ups are one of those exercises that seem like a good idea, but you're never exactly
sure if you're doing anything. Worry no more because Step Ups really do work the glutes
and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high
enough to really activate those muscle fibers, one that's about 15 inches high. Holding
dumbbells can add some nice intensity to the movement. How to do it:
• Stand behind a 15-inch platform or step, weights in hand.
• Place the right foot on the step, transfer the weight to the heel and push into the heel to
come onto the step.
• Concentrate on only using the right leg, keeping the left leg active only for balance.
• Slowly step back down and repeat all reps on the right leg before switching to the left.
• Perform 1-3 sets of 10-16 reps according to your fitness level and goals.

4) Hip Extensions
While I'm fond of more compound moves (like the squats, lunges and step ups listed above)
since they work more muscle groups, the hip extension is an exercise that targets the
largest muscle in the body...the gluteus maximus.
For this move, you can hold a dumbbell behind the knee or use ankle weights for added
intensity. Another interesting variation is to lie with your hips and torso supported by a ball,
hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight
up to the ceiling.

Quadruped Hip Extensions

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Surprisingly, quadruped hip extensions (or a bent-leg raise while on all-fours) came out on
top for targeting the gluteus maximus. This exercise really allows you to contract the
muscles of the glutes. How to do it:

1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree
angle throughout the movement.
2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh
and knee are all in alignment and parallel to the floor.
3. Don't arch the back and keep the neck straight.
4. Lower back down and repeat for all reps before switching sides.
5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell
behind the knee.
6. Perform 1-3 sets of 10-16 reps according to your fitness level and goals

5. One-Legged Deadlifts
Deadlifts are great for your hamstrings, butt and lower back, but form is critical and you
should skip this exercise if you have any back problems.
To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights
in front of the thighs, tip from the hips and lower the weights as low as your flexibility
allows. Keep your back flat or with a natural arch and make sure you keep the abs
contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do
2-3 sets of 8-12 reps.

6) Hiking
Now the exercises listed above aren't the only strength moves for the glutes, but we often
forget that there are cardio activities that will also engage the backside.
Hiking is one of those activities and it also burns tons of calories because you're typically
going up steep mountains and maybe even getting into thin air, which requires lots of
energy. Also, walking up an incline automatically gets your glutes more involved and, if
you're wearing a backpack, you're really getting a workout. Plus, you get to see nature at its
best. A 140-lb person burns about 390 calories in about an hour!
7) Biking
Riding a bike is great for your heart and it also targets almost every muscle in your hips,
thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at
100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym
or riding outside. Gear up to really work your glutes! A 140-lb person burns 335 calories in
45 minutes.
8) Running
Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it
makes you feel good. Plus, it really works your butt, especially when you add a few hills to
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your regular running route. Sprints are another option for folks wanting to both burn more
calories and tighten up the old tush. A 140-lb person burns 475 calories during a 45 minute
jog.
9) Kickboxing
Kickboxing was a hot item back in the day, but it's still a great workout. Controlled kicks
work your hips, thighs and butt while complex combinations that include punches will target
your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45
minutes of kickboxing.
10) Walking
Walking is easy: you can do it anywhere, anytime with no special equipment. There's no
learning curve and it's something you can incorporate all day long. If you walk up hills, you
can really target your glutes and, if you pick up the intensity, you'll burn some of that extra
flab off your buns! A 140-lb person burns about 300 calories an hour during a brisk walk.

5. Your Butt Workout

Assisted Squat For Beginners:

Do 1 set of 8-12
Wrap a towel around a doorknob repetitions of each
(or other stable object), feet hip- exercise with no
width apart, abs in. Holding onto weight or light
ends of the towel for stabilization, weight.
bend knees and lower body into a
squat position as low as you can For
go, but stopping when knees are at Intermediate: Do
90 degrees. Push through the 2 sets of 8-12 reps
heels and squeeze the butt to lift using enough
back to starting position (don't lock weight to complete
knees). Repeat for 2-3 sets of 8- the desired number
12 reps. of reps.
Single Leg Squat/Step Up
Stand in front of 12-14" platform For Advanced: Do
with right foot resting on it. Bend 3 or more sets of 8-
left leg and sit back into a quarter- 12 repetitions,
squat, keeping knee over an using enough
behind toe. Push back to start and weight to complete
push through the right heel to lift the desired number
up over the step. At the same of reps.
time, squeeze glutes and lift left
leg up behind you a few inches. To build large
Keep abs are in tight to support muscles, make
your spine. Repeat on each leg for sure you:
12-16 reps, 2-3 sets and hold
dumbbells for added resistance. •Eat more calories
One Legged Deadlift than you burn
Stand on left leg and bend right leg •Do 6-8 reps of
to 90 degree angle. Holding each exercise using
dumbbells in front of thighs, tip heavy weights, rest
from the hips and lower torso at least 1 min.
towards the floor, weights close to between sets
legs, and stopping at mid-shin. •Use a spotter for

65
Squeeze the butt and hamstrings
to raise back up to mid-thigh.
Make sure back is flat throughout
the movement and abs are in. This
is NOT a squat, so don't bend
knees. Alternate on each leg for
2-3 sets of 8-12 reps.
Ham Raises On The Step
Lie in front of step and scoot
forward until your butt almost
touches edge of step. Place right
foot on the step, knee bent, and
raise left leg straight up. Keeping
abs tight, squeeze butt and
hamstring to lift butt off the floor,
pushing left leg straight up
towards the ceiling. Lower back
until butt barely touches the
floor. Alternate on each leg for 2-
3 sets of 16 reps.
Bent Leg Outer Thigh Lift
Holding on to a chair for
safety
stabilization, bend right knee to 90
•Rest for 3 or more
degrees. Keeping body upright,
days between
abs in and hips forward, lift bent
workouts
leg straight up until it's parallel to
•Split your
the floor. Slowly lower back to
workouts to
start position and repeat on each
incorporate more
leg for 2-3 sets of 12-16 reps. For
exercises
added resistance, use 1-5 lb ankle
weights or a resistance band.
Always...
Lunge On The Ball
Prop right shin on a ball (or step)
•Warm up with 5-
behind you and bent front knee,
10 minutes of
slowly lowering into a lunge.
cardio and
Squeeze through the heels to raise
stretching
back up, making sure knee is
•Cool down with a
behind toe and torso is straight,
long stretch
abs in. Adjust the ball as needed
•Drink plenty of
to keep your knee behind your
water
toe. Add dumbbells for more
•Do this workout in
intensity. Repeat on each leg for
addition to a lower
2-3 sets of 8-12 repetitions.
body workout and

C. LEGS

1. Basic Lower Body Exercises

This workout offers some tried and true lower body moves for the hips, butt and thighs.
66
 • Begin with 5-10 minutes of cardio to warm up
• Beginners do 1 or 2 sets of 12-16 reps of each exercise, using no weights or light
weights
• Inter/Advanced: do 3 or more sets of 8-12 reps, using enough weight that you can
only complete the desired number of reps
• Rest at least one day between workouts
• Perform each rep slowly (i.e., count to three during each part of the motion)
• After your workout, be sure to stretch!

Barbell Deadlift
Stand with feet hip distance apart. With
shoulders back and back slightly arches, tip
from the hips to lower the weight towards
the floor (according to your flexibility) and
slowly raise back up, squeezing glutes,
weight in the heels.
Squat with Barbell
Stand with feet wider than shoulders with
barbell resting on meaty part of shoulders.
Bend knees and, keeping chest up, lower
into a squat. Keep abs in and the knees
behind the toes. Push through the heels to
raise back up and repeat.
Plie Squat
With barbell or dumbbells, stand with feet
wide, toes out. With knees in line with toes,
lower into a squat. Knees should be behind
toes. Push through the heels and lift back
up.
Lunge
Using barbell or dumbbells (or no weight)
stand with feet apart, toes forward. Slowly
lower into lunge position, keeping body
erect and abs in, knees at 90 degree
angles. Push through the front heel,
squeeze butt and slowly lift up to starting
position (without locking knees). Repeat for
one set and switch legs.
Straight Leg Glute Extensions
Using ankle weight (or no weight), balance
on hands and knees, abs in and back flat.
Straighten one leg and slowly lift up,
squeezing the glute. Lower back down
allowing toes to barely touch the floor.
Repeat and then switch legs.
Straight Hip Extensions
Using ankle weight (or no weight) lie on
floor, abs in. Slowly lift leg up until
perpendicular to the floor, lower back to
starting position without relaxing.
Hamstring Rolls
Using exercise ball, place heels or calves on
ball and slowly lift butt up, tightening the
abs. Roll ball towards butt, squeezing the
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hamstrings and keeping abs tight, back flat.
Hip Adduction
Lie on one side, one foot bent in front.
Tighten abs and slowly lift other leg as high
as you can, keeping leg straight, foot
slightly flexed. Use ankle weights for added
resistance.
Hip Abduction
Lie on one side, hips stacked, knees slightly
bent. Lift top leg, squeezing the glutes, then
lower back down without completely
relaxing. Use ankle weights for added
resistance.

D. UPPER BODY

1. Back Exercises - Lats and Mid-Back

These exercises show basic moves targeting the muscles of the back, specifically the lats
and the mid-back using dumbbells, a barbell, resistance bands and a ball. The lat muscles,
which are the large muscles on the sides of the back, are often worked with rowing types of
motions such as dumbbell rows, seated rowing machines, lat pulldowns, etc. Instructions
for how to work these into your workouts are listed below and you can also find more back
exercises at Pullovers, Pulldowns and Upper Back Moves and Lower Back Exercises.

Dumbbell Rows Seated Rows w/ Resistance Band

One-Armed Row w/ Twist Barbell Rows

One-Armed Row on Ball Barbell High Row

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Lat Pulldowns w/Resistance Band

Tips and Instructions:

For all exercisers, use enough weight that you can ONLY complete the desired number of
sets. Make sure you warm up with light cardio before lifting and stretch between sets.

• Beginners: Choose 1-2 exercises, 1-2 sets of 12-16 reps

• Muscle Building: 3-5 exercises, 3 or more sets of 6-8 reps
• Muscle Toning: 2-3 exercises, 2-3 sets of 10-16 reps

2. Exercises for Your Biceps

• For all exercisers, use enough weight that you can ONLY complete the desired
number of reps--the last one should be difficult, but not impossible.
• Warm up with light cardio before lifting and stretch between sets.
• Give biceps at least one day of rest before you work them again. If you lift heavy, you
may need 2 or more days to recover.
• Beginners: Choose 1 - 2 exercises, 1 set of 14 - 16 reps
• Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8
reps
• Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16
reps

Exercise Description Example

Bicep Curls Hold weights in hands,
Variations: palms facing out, elbow
Barbell slightly bent. Keeping abs
Dumbbell tight, bend the elbows and
Preacher curl bring the weights towards the
Bicep Curl Machine shoulders (don't touch the
Incline curl shoulders), keeping elbows
Cable/Resistance Band Bicep from moving back and forth.
Curls Slowly lower back down, but
don't straighten the arm
entirely--keep tension on the
muscle throughout the
movement. If you find you're
swinging the weights to get
them up, lower the weight
and slow down.

Keep your elbows next to

your torso but don't prop
them on your waist to help
you lift the weights. That's
called cheating.
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Concentration Curls Kneel on floor or sit on a
bench and grasp a dumbbell.
Place the back of the upper
arm on the inner thigh and
lean into the leg to raise the
elbow a bit. Raise dumbbell
to front of shoulder and then
lower until arm is almost fully
extended.

This variation puts your arm

at a difficult angle, so you
may find you'll need less
weight than in a traditional
curl.
Hammer Curls Hold chosen resistance,
palms facing each other,
elbows slightly bent. Keeping
abs tight to steady the torso,
bend the elbows and bring
the weights towards the
shoulders (don't touch the
shoulders), taking care to
keep the elbows from moving
back and forth. Slowly lower
back down, but don't
straighten the arm entirely--
keep tension on the muscle
throughout the movement.

Changing your hand position

adds difficulty as you target
both the biceps and the
forearms.

Vary Your Workouts

Change your strength training routine by varying the exercises:

1. Choose an exercise (i.e., bicep curls)

2. Choose type of resistance (i.e., resistance band)
3. Choose position (i.e., standing on one leg)
4. Choose movement (i.e., both arms at a time or alternating arms)

After 4-6 weeks, change at least one component by choosing a different type of resistance,
exercise, position and/or movement.

3. Exercises for Your Chest

The following exercises show examples of moves targeting the chest muscles. The most
common chest exercises include chest or bench presses, pushups and flies and you'll find

70
examples of each below. Click on the pictures and hyperlinks to view detailed instructions
or to see a larger picture. To work these exercises into a routine:

• Beginners: Choose 1-2 exercises, 1-2 sets of 12-16 reps

• Inter/Adv: Choose an exercise from each column for 2-3 sets of 6-12 reps, resting
between sets
• Use enough weight that you can ONLY complete the desired number of reps

Bench Press/Chest Press Pushups Chest Flies

The bench press works the Pushups work almost every The fly also works the major
major muscles of the chest, muscle in the body with an muscles of the chest with a
shoulders and triceps. To emphasis on the chest and focus on the outer muscles.
perform a basic bench press, arms. For a basic pushup, To perform a fly, lie on a
lie on a bench and hold place hands shoulder-width bench with weights overhead,
directly over chest, elbows apart, on knees or toes. Bend palms face in. Lower weights
bent at 90 degree angles. arms and lower down as far as out to sides, elbows slightly
Press arms straight up without you can. Straighten arms and bent. Stop at shoulder level,
locking, then lower back to push up without locking then bring weights back up
starting position. elbows. over chest.
Variations: Variations: Variations:

Barbell Bench Press Pushups on the Knees Dumbbell Chest Fly

Dumbbell Chest Press Pushups on the Toes Chest Fly on the Ball

Incline Chest Press Pushups on the Ball Incline Chest Fly

Chest Press w/ Resistance Pushups with Resistance One-Armed Fly with Band
Band

4. Exercises for Your Triceps

The following exercises show examples of moves for your triceps. For all exercisers, use
enough weight that you can ONLY complete the desired number of reps.

• Beginners: Choose 1 - 2 exercises, 1 set of 14 - 16 reps

71
 • Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8
reps
• Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16
reps

Exercise Example
Kickbacks
Hold weights in hands and bend over until
torso is parallel to the floor. Bend elbows and
pull them even with back.Straighten arms
behind you, squeezing the triceps and slowly
lower back down.
Variations:
One arm at a time, With cables or bands
Tricep Extension
Sit or stand and hold a dumbbell with both
hands, elbows bent behind the head to 90
degrees. Straighten the arms, squeezing the
triceps.
Variations:
One arm at a time
Holding plate or medicine ball
Standing
Tricep Extension Machine
Tricep Press (a.k.a. Skull Crushers)
Lie on a bench and hold a light barbell with
hands shoulder-width apart, palms out. Bend
elbows to 90 degrees, lowering the weight
towards the head. Squeeze the triceps to
push back to start.
Variations:
Dumbbells
Resistance Bands/cables
Tricep Dip
Sit on a bench with hands right next to hips.
Bring hips in front of bench and bend elbows
to no lower than 90 degrees. Push back up
without locking elbows. If you have wrist or
shoulder problems, skip this move.
Close-Grip Bench Press
Lie on a bench and hold a barbell with a
narrow grip, palms facing out. Lower the
weight down towards the ribcage, bringing
the elbows below the body. Squeeze the
triceps to push the weight back up.

5. Shoulder Exercises

The following exercises show examples of moves targeting the shoulders - the front, middle
and rear deltoids as well as the rotator cuff muscles. For all exercisers, use enough weight
that you can ONLY complete the desired number of sets. Make sure you warm up with light
cardio before lifting and stretch between sets. Do your chest exercises at the beginning of
your routine while your chest and arm muscles are fresh.
72
 • Beginners: Choose 1-2 exercises, 1 set of 14-16 reps
• Muscle Building: 2 - 4 exercises, 3 or more sets of 6-8 reps
• Muscle Toning: 2 - 3 exercises, 2-3 sets of 10-16 reps

Overhead Presses
Overhead presses work the
major muscles of the
shoulder, with a focus on the
middle deltoid and tricep. To
do a basic overhead press,
stand (or sit) holding weights
with elbows bent and hands
at eye level. Push weight
over head without arching the
back and lower back to start.
Overhead Press/Barbell
Front, Side and Rear Rotations and Upright Rows
Raises Shoulder rotations work the
Front, side and rear raises rotator cuff and usually require
target each part of of the smaller range of motion and
shoulders as well as the upper light weight to avoid injury.
back. When doing shoulder Upright rows work the middle
raises, only lift the weight up deltoid as well as the upper
to shoulder level. When doing back and bicep muscles. If you
rear flies, lead with the have shoulder problems, you
elbows and keep them slightly may want to avoid these
bent, lifting only to shoulder exercises.
level.
Front Raise Lateral Raise External Rotation

Overhead Press/Dumbbell Reverse Flies Upright Rows

Overhead Press/One Leg Reverse Flies with Band

6. Shoulders, Arms and Chest

The following exercises target the muscles of your shoulders and arms. Many are compound
movements that work more than one muscle at a time, which means you get more bang for
your buck. All you need are some dumbbells, a chair and some paper plates. If you're ready
to get started, scroll down for your upper body workout.

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Pushup Plus For Beginners: Do
1 set of 8-12
Lie facedown on the floor with repetitions of each
hands next to shoulders, paper exercise with light
plates under each hand. On your weight.
knees or toes, straighten elbows
and push torso up, abs tight, body For Intermediates:
in a straight line (do not lock Do 2 sets of 8-12 reps
elbows). At the top of the using enough weight
movement, squeeze the chest and so that you can ONLY
slide both hands in (on the paper complete the desired
plates) until they're next to each number of reps.
other and directly under your
chest. Slide them back out, and For Advanced: Do 3
lower into pushup (elbows at 90 or more sets of 8-12
degrees). Repeat for 2-3 sets of 8- repetitions, using
12 reps. enough weight so
Rear Delt Row with Bands that you can ONLY
In split stance, loop resistance complete the desired
band around a STURDY object. number of reps.
Facing the object, hold handles in
each hand, arms straight out in If you're trying to
front of you with palms facing build large
each other. Keeping elbows muscles, make
slightly bent, squeeze shoulder sure you:
blades and pull arms back to
shoulder level (in a 'cross' •Eat more calories
position). Keep abs are in tight to than you burn
support your spine. Repeat for •Do 6-8 reps of each
12-16 reps, 2-3 sets. exercise using heavy
Front - Side Raises weights, rest at least
Stand with feet hip-width apart, 1 min. between sets
abs in and torso upright with •Use a spotter for
medium weights resting in front of safety
thighs (palms face the thighs). •Rest for 3 or more
Begin by lifting the arms up to days between
shoulder level (elbows slightly workouts
bent) and lower (front raise). •Split your workouts
Immediately lift arms straight out to incorporate more
to the sides to shoulder level (side exercises
raise). Alternate front and side
raises for 2-3 sets of 8-12 reps. Always...
Overhead Press with Twist
Stand or sit, holding weights with •Warm up with 5-10
palms facing in directly in front of minutes of cardio and
the shoulders, elbows bent (as in stretching
a bicep curl). Straighten elbows •Cool down with a
and lift weights overhead, long stretch
twisting the hands until palms •Drink plenty of
face out. Lower arms, twisting water
palms to face in again. Repeat •Do this workout in
for 12-16 reps, 2-3 sets. addition to a lower

74
Bicep Curl with Anterior Raise
Stand with feet planted, torso
straight and abs in and hold
weights in front of thighs, palms
facing out. Bend elbow, bringing
weights towards the shoulders in
a curl. Then straighten the arms
until elbows are at 90 degrees,
arms parallel. Straighten arms
and slowly arms back to starting
position. Repeat 8-12 times,
switch legs for 2-3 sets.
Tricep Dips
Begin sitting on a step or chair
with hands next to thighs. body workout and
Balance on your arms, moving regular cardio
backside in front of the step with exercise for best
legs straight (harder) or bent results.
(easier). Bend the elbows and
lower body a few inches, keeping
the shoulders down and the
elbows parallel to one another
and at 90 degrees. Push back up
to starting position. Repeat for
2-3 sets of 8-12 repetitions.

7. Uppper Body Workout

• Warm up with light cardio or a warm up set of each exercise

• Perform each exercise in the superset or tri-set one right after the other with no rest
between exercises
• End with a light cool down and stretch
• Beginners: Perform one set of each exercise
• Intermediate/Advanced Exercisers: Complete all exercises in each super or tri-
set, rest, then repeat 2 or 3 more times.
• Check with your doctor before you begin any exercise routine

Tri-Set 1: Pushups, Chest Press and

Chest Flies

Pushup (on knees or toes)

Pushups: Get in pushup position (on knees or
toes) and keep the abs in as you perform 12-
16 pushups using good form.

Chest Press: Head over to the bench and

grab your barbell or dumbbells. Begin with Chest Press (2 counts up, 2 counts down)
the weight straight up over chest. Bend the
elbows and lower arms no lower than
75
shoulders, wrists straight. Lift back to start
and repeat for 16 reps, 2 counts up and 2
counts down.

Chest Flies: Put your weights down and pick Chest Fly (2 counts up, 2 counts down)
up a lighter weight for flies. Begin with arms
straight up over chest, palms facing each
other but not touching. Slowly lower arms
down to the sides, no lower than shoulder
lever, keeping the elbows slightly bent.
Contract the chest to pull arms back to start
and repeat for 16 reps, 2 counts down, 2
counts up

Tri-Set 2: Bilateral Dumbbell Row,

Pullovers, Reverse Flies

DB Row (lats): Stand with feet hip-width

apart and bend at the waist until torso is
Dumbbell Row
parallel to the floor (or higher, if it hurts your
back). Keep abs contracted to protect the
back and bend arms, pulling elbow up to the
rib cage while contracting the lat muscles.
Lower and repeat. Do this one arm at a time
Pullover if you find this too hard on your back.

DB Pullover (lats and chest): Now choose

one heavier dumbbell and lie faceup on a
step or bench, holding the dumbbell straight
up overhead. Keeping your back against the
Reverse Fly bench and using control, slowly lower the
weight behind your head, arms slightly bent,
until you're level with the bench. Squeeze
your back to pull the weight back up to start

Bent over Reverse Flies (upper back):

Now choose lighter dumbbells (3 or 5lbs for
beginners) and bend over from the waist
until back is flat and parallel to the floor,
holding the weights straight down, palms
face each other. Keeping elbows slightly
bent, squeeze the shoulder blades together
& raise the elbows up towards the ceiling,
stopping at shoulder level. Lower back down
and repeat.

Tri-Set 3: Overhead Press, Upright Row,

Lateral Raise

Overhead Press: Stand with feet hip-width

apart, knees slightly bent, abs in, weights in
hand. Begin by bringing the weights up next
76
 Overhead Press
to ears, palms face out. Contract the
shoulders to lift the weights straight up and
slightly forward (you should see them out of
the corner of your eye). Lower back down to
shoulder level and repeat.

Upright Row: Put the weights down (bend Upright Row

your knees!) and pick up a barbell (or more
dumbbells if you don't have a barbell). Hold
the bar with palms facing in, hand a few
inches apart. Bend the elbows and bring the
weight up towards your chin, elbows above
the bar. Lower back down and repeat.
Bent Arm Lateral Raise
Lateral Raise: Stand or sit, holding weights
with arms bent, elbows at 90 degree angles,
palms facing each other. Keeping elbows
bent, contract shoulders to lift arms straight
out to the sides to shoulder level. Lower and
repeat. (You can also do this with straight
arms, which is more difficult)
SuperSet: Barbell Bicep Curls, Hammer
Curls
Barbell Bicep Curls: Hold weights in
hands, palms facing out, elbow slightly bent.
Keeping abs tight, bend the elbows and bring
the weights towards the shoulders (don't
touch the shoulders), keeping elbows from
Barbell Curl
moving back and forth. Slowly lower back
down, but don't straighten the arm entirely--
keep tension on the muscle throughout the
movement. If you find you're swinging the
weights to get them up, lower the weight and
slow down.

Hammer Curls: Stand with feet planted,

torso straight and abs in and hold weights at
Hammer Curl sides, palms facing thighs. Bend elbow,
bringing weights towards the shoulders in a
curl and lower back down.

Keep your elbows next to your torso but

don't prop them on your waist to help you lift
the weights. That's called cheating.
SuperSet: Tricep dips, kickbacks

Dips: Find a chair or solid object and sit on it

with hands next to hips. Move hips in front of
chair and, keeping butt close to the chair,
Dips
bend the elbows and lower a few inches.
Don't sink into the shoulder or lower past 90
degrees. Do a whole bunch and get ready for
your last exercise.

77
 Tricep Kickbacks: Stand with fit hip-width
apart and tip forward from the hips, back flat
and abs in until your torso is parallel to the
floor (or higher if it hurts your back or your
hamstrings are tight). Begin with elbows bent
and pulled up to ribcage. Tighten the triceps 
and straighten the elbow, bringing weights up Kickbacks
behind you. Lower back down and repeat.

8. Upper Body Mixed Resistance Workout

This workout involves using resistance tubes (light and medium) along with dumbbells
(suggested range from 3 - 15 lbs). By using them together, you can add intensity to
traditional exercises, which is especially helpful if you'd like to increase intensity without
going up in weight. This workout is primarily for intermediate/advanced exercisers who are
familiar with both dumbbell and tubing exercises. Start with light weights and tubing the
first few workouts and increase resistance as you perfect each move. These are just
suggested exercises...modify as needed and stay within your fitness level and comfortable
range of motion.

• Warm up for 5-10 minutes with light cardio or lighter-weight versions of the exercises
below
• Intermediate Exercisers: Perform 2-3 sets of 12-16 reps.
• Advanced: Perform 3 or more sets of 10-12 reps.
• Rest at least 48 hours between sessions for recovery.
• Avoid this workout if you have any upper body injuries, especially shoulder problems
• See your doctor before starting any exercise program if you have specific injuries,
illnesses or conditions

Chest Press w/ Dumbbells and Medium Tube

Push Ups w/ Medium Tube

One-Arm Fly w/ Dumbbell and Light Tube

Bent-over Row with Dumbbells and Medium Tube

Pullovers w/ Dumbbells and Light Tube

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 Reverse Fly w/ Dumbbells & Light Tube

Dumbbell Military Press w/ Light Tube

Front Raises w/ Dumbbells and Light Tube

Hammer Curl w/ Dumbbells and Med. Tube

Concentration Curl w/ Light Tube

Kickbacks w/ Dumbbells and Light Tube

9. Upper Body Progression

This Upper Body Progression Workout shows some examples of how to progress from
beginner exercises to more advanced versions. You'll know you're ready to move on to the
next progression once you've mastered the move and can easily perform 2-3 sets of up to
16 reps with perfect form. To use this progression as a workout you can either do each
79
exercise listed under the various fitness levels (e.g., all exercises under the Beginner
column), one after the other (for up to 16 reps) or one at a time for 1-3 sets of 10-16 reps.
You can also pick and choose exercises from different columns (e.g., Pushups on knees,
chest press on ball, back extension, etc.). See your doctor if you have any injuries or
medical conditions.

Beginner Intermediate Advanced

Pushups on Knees Pushups on toes Pushups on ball

By elevating your feet on an

The beginner version is with
the knees down to give you
some support.
Chest Press On Floor/Step
By taking the knees off the unstable surface, you're
floor, you now have your making this an advanced
entire body involved with the exercise.
move. You need a strong core
to do this move without
sagging.
Chest Press on Ball One-arm Chest Press on Ball

Chest press on the floor or

step gives you some stable
support while you work your
chest.
Chest Fly on Step or Floor
By moving to a ball, you add
instability to the move so you
work the legs and core at the
same time you work the
chest.
Chest Fly on Ball
The ball adds plenty of
intensity, but try one arm at a
time and you'll really feel your
entire body work on this
exercise. Another progression
is the Incline Chest Press.
One-Arm Chest Fly on Ball

The fly is a classic chest

exercise targeting the outer Doing the chest fly on the ball Using one arm at a time is a
portion of the chest. You want means you have to use your challenge, especially if you're
to keep the elbows slightly legs and core to keep you already on an unstable
bent as you lower down to balanced as you lower the surface, such as an exercise
torso level. weights. ball. Another option: Incline
Fly.
Back Extension Back Extension, Upper & Back Extension On Ball
Lower

The basic back extension is a You can add intensity by lifting An exercise ball adds
simple, easy way to work the both the chest and legs off the instability and, therefore,
lower back. floor at the same time. intensity to the traditional back
extenstion.
Lat Pulldown w/ Band Dumbbell row One-Armed Row on One Leg

Standing on one leg makes this

move very challenging. Keep

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This is a great exercise for
beginners that targets the lat
muscles, the large muscles on
either side of the back.
Seated Overhead Press
This move is great for the
shoulders and can be done
seated or standing.
Tricep Extension - Band
There are different types of
extensions and this version is elbows and only lower to
great for beginners. Keep one about 90 degrees. You can
hand in place as you
straighten the other arm,
squeezing the back of the
arms.
Bicep Curls
You can't get more classic
than a standard bicep
curl. You want to make sure along with your biceps.
you don't swing the weights
and that you keep a slight
bend in the elbows rather than
locking the joints. You can
use dumbbells, a barbell,
resistance bands, cables, etc.
The row also targets the lats the hips square to the floor
and is a bit harder because
you're bent at the waist, which
challenges the abs and back.
Overhead Press On One Leg
Make the exercise more
difficult by standing on one leg move and only do it when
for a balance challenge.
Chair Dips
Dips are a version of pushups
that target the triceps. You
want to keep the hips close to
the chair/step as you bend the
add intensity by taking the
feet further out. If you have
shoulder or wrist problems,
you may want to skip this
exercise.
Bicep Curls on One Leg
By standing on one leg, your
balance is challenged right
throughout the move.
Shoulder Pushup
The shoulder pushup is a very
advanced way to work the
shoulders. Be careful with this
you're ready. Easier Option:
One-Arm Press.
Ball Dips
By using a ball instead of a
chair or step, you add difficulty
to this exercise. This is a
tough exercise and your
balance will be compromised
so you may want to prop the
ball against the wall the first
time trying this move.
Preacher Curl
One way to add difficulty to
bicep curls is by changing the
angle of the move as in the
preacher curl. You should
keep this exercise slow and
controlled to avoid injury.
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