Bob Hoffman's

Price $1.00

A WORD ABOUT THE AUTHOR OF THIS COURSE

Bob Hoffman was horn in 1898 ;0 Tifton, Georgia. Very early in life he Ixcame inrerested ill physical training. When he was four years of age , he mil ooe hundred times around II double teonis court. At ten, he won a ren milo modified marathon race for boys under six'een. That same year,he.tarred In train with dumbbeUs and other apparatus. He has won Over 600 athletic trophies. After II long athle<1c career he continued his interest in athletics and physical limes, and for years has been [caching others. He is president of the Amateur Athletic Union, M.A.A. Has coached three wioning Olympic tE',IIDS, beating the Russians in 1952 and 1956. Since 1932 he has beeo the publisher and editor of Srreng,h & Health, the world's leading health anJ exercise magazine. He has written a dozen books on physicol training and physieal Iitness and thou>anclsof artides On this favorite subject. He is Vice Chairman of the A A U physi. cal Iimess program, has long worked with the President's Council on Youth Fitness and is chairman of the York Plan for Phy,ical Fitness of which rhis DAILY DOZEN COurse is a part.

BOB HOFFMAN·S FAMOUS DAILY DOZEN rounds Out an extensivesports program which is the chief pattof the National Physieal Fitness plan. This simple course, which requires only a few minutes to practice, gives it's followers the strength (Q do thing'. The DAILY DOZEN is.uitable for tbe training of the youngest cbild, boy or girl, for the average man Or woman, for those who are not well, or are sub standard physically, yerean be of great benefit to member, of the armed

forces, tosrodents at schools and for business and professional

men, farmers and workmen. (Q (herrainingol ,be old

and the yuung, to the weak and the strong, to the sedentary person, ,IS well as the ambitiuus atblete and be of great henefitto al!. You will be amazed and pleased at the physical benefits which will be gained if you make this physical fitnes, training cOurse a part 01 your life. You keep yourself from growing old when you regularly practice this course. It is the bcst life exwnsor we know of. By following this course and the simple he-<dth rules we offer, you will have an expectancy of life, 1O-20-30y""r, longer.

BOB HOFFMAN'S DAILY DOZEN

In a few shon years life in America bas changed completely. There are so many machines 10 do lIece:>5ary taSks <har linle physical work, either Qthome, in tile office, farm or factory js r"quirL".!. Fir~ttherewere one'Car families, then twO'Car families, and now there i.an eodeavor to promote ,h...,.,,·car families. Hardly soyone need. 10 walk anymore, There is much more free time. Workers are employed for fewer hours. If ,hi, free time would be spen. eo good advantage it would be of wine to America. UnfQrrunstely, people $pend an average of .hrce hours daily in fron. of television ""ts. There are more aod bene. movies, more escaiacon, eieva,ors, and buse'l. P<>opie drive One of rhe fifty millioo cars in the nntiondowntotbecornerorevenablockaway.Sothepe<;>plearegcu;ng wcaker instead of stronger. History ;australes the fnet Ihat nations fell when 'he time came that tl,~y 00 looh ..... r used their mus<:les, but depended upon $ecvants and slaves to do the work and fighting for them. We are letting mechanical slaves do that fnrw;.Wearelher;chcstcoumry in the world and also thesidres •. Five millioo people are sick at all times in ,h;" country and as soon as .ome of them recover ,here are jw;, as many more ready '0 take their places. There are many rnillions more who never f .... l quite wen, are alwa)'S tired, hav'e no endurance, and can accomplish liltle with this low grade of health.

American Children Fail At Simple Physical Tests Te5ts proved tha •• he majoriry of children could nOt do simple phy.i_ cal feats such as chinning, floor dipping, abdominal raising, deep knee bending, and lacked elas'icity to.he point that more faiJed with Ihesimpl e lest of touching the 800r with Ihe fingen while .he legs were kep' straight than in any other test.

The ,esl$ .how a sad condicion of American you,h. As youth copies Or imitates its elders, when the elders do nothing, in lurn the youlh will do nothing. As a pare of ,he presiden"s plan for Physical fi,ness, it is nece:s:;ary that Ibestart be made at horne before IheehiJdreo are of s<:hool age. It is important that parents, older brothers ~nd sisters take pan in this plan forPhY'ical fiUless. Only .h~ncan weupe<:t .he young people to do their part.

Ask everyone y<lu meet, "HAVE YOU DONE YOUR DAILY DOZEN TO·DAY?" If neryone who praClices this DAILY DOZEN will uk tbis question a. least Once each day, many more people will learn of and benefit from the practice of these exercises.

BOB HOFFMAN'S DAILY DOZEN

NUMEROUS DAILY DOZENS AND DAILY HALF DOZENS

As the years have passed, there have been a number of DAILY DOZENS and DAILY HALF DOZENS. As any exercise is better ,han 110 "xerdse, all of these systerns have done their quota of good. Many had their limitations, were applicable only to one segment of the American people. We have prepared a system of training which can be foJJowecl with rnaoy physical advantages by every class of people. This sysICm will bringthedesiredresultsinarninirnumoftimeaodeffort.Itisinteresling enough and produces retmlrs quickly enough that people will follow it with persisteoce and enthus;iI.'lm. From rhe thomands of available exer· cises, we selected twelve which we consider to be the beSt "xcrcises for aU purposes and for all people. We are oot claiming that these exercises are new, for the first s;" in panicuiar, known as .he DAILY SIX have been in use for centuries. Nllmber 6,the Cat Stretch, has been called the Hindu Namaskur and is believed to be the world's oldes, ~x~rdse, thou· sands of years old. Even weight resismnceexerci,es were pracriced by 'h e

The arrangement of these ~xercises in BOB HOFFMAN'S DAILY DOZEN is new. Th~ method of following the Physical Firness Program is fairly new for since 1940 we have been offering a course of training known as Bob Hoffman's Simplified Sy.tem of Barbell Training. Half of these e"ercises are included in the second half of this DAILY DOZEN, So WI! are offering youa.implified, simplified system

All of the exercises included in thi, me,hod of training are designed to develop the mOSt important mu.cle groups of the body and to bllild a maximum of physiC'dl qualities. Man is not new. He ajW'dYS had the same nllmberofarm' and legs, a hcatt, lungs, and othet internal organs. Mod ern man need, these exercises even mOre than the ancients who practiced similar systems of training because ,here is less work and exercise today than at any time in the history of man, The DAILY SIX is de,igned to kccp the body young, to extend the span of life, to keep the body flexible, supple and resilient, You grow old when YOllr joints, muscle" even your arteries get stilf, To keep youog it is ne<:es,ary to exercise these joints, tendons, ligaments, ffillscles and other attachments, and through increase d respiration and circulation to keep the organs and glands young and efficient, to keep the arteries young, flexible and resilient.

BOB HOFFMAN'S DAILY DOZEN

Doily Do:ten Exercises Are Almost As Old As Life

Wcmcmioned that some of these execci,es are as old as the hurnan cace. We could go still farlher and say that they are nearly as old a. life itself on 'his planet, The eadiest mammals practiced them, for they are various forms of stretchingexerdses. You doo't have to go fanher than youtown ftreside ro see them being practiced. Watch your cat! She!;es So comfortably on (he floor. Now wareh her get up. Sec what she docs? Shestret<;hes, arches her back, gives a bigynwn, bends down so that her belly touches the floor and then gives one trernendous, arching ><retch of het whole body. Then, and not umil then, ,he walks grarefully out of th e room. Watch your dog! When he wakens, he stretch"" carefully and thoroughly before he undertakes tbe business of the day. He stretch esso vigorQusly tha, yon can almost hcar his spine crack. Insrinct tells hi mm do this. If we could borrow something from the animals, if we could match their."rningsandrwistings,wemightbeabletokeepaswclland asJitas they do. When you go to the zoo or the circus watch thehnge lion or the even more terrific tiger, the i"'lpard or the jaguar. They might have been born incaptiviry, perhaps were never Ollt of their cages, but look a, their muscles, their elastic method of walking. In the ,mall COnfined al"Casof their cages ,hey keep in magnificienr condition. How do they do it? By exercise, of course. These caged animals have the same habits as domestic animals. They are always stretching and rwisting. They do mnch walking and curning. Thus they keep the big muscles of their bodies supple and elastic. It is logical m believe that if a domestic Or cagedanimalcankttp fit in this manner, so Can a man. So the exercises of the DAILY SIX are movements which stretch all parts of the body to ,he limit.

In our DAILY SIX we have selected che exercises which have proven to be be,t for Stretching all the joints, tendon, and muscles of the body, thus keeping them strong, flexible and young. These movements will slenderize the waiSt. Athletic men who thought they were hard as nails have lost rwo or more inches from their waistlines when these ex· etciscs were made a regular part of their training. It will Strengthen and massage all the organs of the midsection [hus improving digestion, as· similation and elimination. All mOvements of the body, internal and external,are musrular.When you exercise, you strengthen your body i n· side as well as outside. So you strengthen and normalize all the aCtions of your ioternal organs and glands. Thesc arc the motocsof yonr body. On their efficiency depends your very life.

Although there are Olany Olen and women who exercise hecause their grcarcst desire is to possess a handsome figure, there are many, particuladyolder people, who wish to regain the bodily proportion,of thelosryomhrhattheyletslipaway.Throughlongncglcctedhealththis latter class of people do not feel very well and ,heir chief interest is im_

BOB HOFFMAN'S DAILY DOZEN

proved health and appearances. Both will result to a ronsidcrabledcgree from the practice of BOB HOFFMAN'S DAILY DOZEN. Many of these people wish (oexercise because they realize that improved appearance, health, mental and physical dcvelopmcntgo hand in hand. Tbey know that all of tbesedesired ends are necessities io the building of a success fol and happy life

Doily Dozen Promotes A Perfect State Of Health

With such a host of compclling reasons for excrcise, the majority lose track of the greatest benefirs ao exercise program will provid". As ide from improved appearance, strength and increased athletic ,kill, tbe best reasoo to exercise is to promote a perfoctstarc of health. Thi, i,obtained through stirrilig up, stimulating and strenb'theniog tbe internal proc esses. Although all exercises have a tendency to activate the intcrnal organs and glands throush making demand, upon them, the n.:i,ting, turning, s<retching and ma. .. aging action of the exercises in thi, DAILY DOZEN accomplishes this end to a greater degree. When you determine to give your body ,he care it should have by following the STRENGTH AND HEALTH LIFE, you will exercise your muscle. and while doing 50 your imernalotgan\wilJ be strengthened. Through physical exercise they will be taught to function at a high level of efficiency. A reserve of vital ene rgy is built when the vital organs are strengthened. Strong, efficient organs bring a greater prospect of long life and reduce the possibility of ron· tracdngdi,easE. Endurance, pep, energy, vitahly, courage, and determina· rion are ail producI,of imernal strength.

We can he neither s-trong nor active, can not have energy and endur anee, and can not have good heal,h unles!) we have sttong-and efficient internal ocgans. This ioternalstrength,cndurance-and"fficicncy is la rge!y tbe result of periorming exerci,es which involve the mid,ecrion,al though good nutrition does playa part in iL A pur" blood stream,strongrespira. tory and circulatory processes are needed to keep the muscles working, to .;erve US arwork or play. The rubbing, massaging, and internal exer· cise these DAILY DOZEN movements engender, help elimination, hasten digescion, and improve assimilation. The more the mnsdes move in the practice of these movcm"nrs of the DAILY DOZEN, the mOre the organs are strengthened. You graduaily develop the ability 10 work without fatigue, towork.har.kr and to play harder, to enjoy your meals more, and to forget about them when you have eaten them becauscof the ab sence of discomfort or constipa.tion. This gradual manner of improvement makes it pos.ible to walk farther, extend yourself physically, to work without farigue. I, comes about because the organs and the glandular action. ate improving tOO, the result of practicing rhese exccllcnr exer cises.

Ask everyone you m<'Ct, "'HAVE YOU DONE YOUR DAILY DOZEN TO·DA YI"'

BOB HOFFMAN'S DAILY DOZEN

SUPPLENESS AND STRENGTH THROUGH PRACTICING THE DAILY DOZEN

Although [he first series of dle DAILY DOZEN is designed pri. marily to build bealth, to slenderize ,he waistline and 10 improve ap· pearance, 10 produce a maximum of flexibility Kud suppleness, it will build a f";ramouot of5rrcngd. in all the muscle> involved. Thi.espe<:i. ally applies to the ca •• <rc",h and.he deep knee bend.

S<rengthistbern05tne<:CSSItryhumanquality.Thestrengthmwork, taplay and Infight, if flood be. Youn<'E'd twice as much st,ength as i. normally re<Juired to perform your daily work. Jus<". modern automobiles arc supplied with more horsepower than they will probably ever use, the human machine should be made a,.trong as possible so that i,can meet great.tre,s or exccp,ional need. when they present themselves. To develop lhi, mOst imponan. quality you mUS! follow the beSt way_ progressive training. To develop more than a modera.e amoun. of "",ng.h you mUSt teach th~ muscle.- to work agains. progressive resistanCe. Musclessaengthen and improve in function by doing.

In .he secund half of the DAlLY DOZEN w~ have included ,ix good exercises which will build strengtb in th~ major muscle group' of th~ body. 7. CURL; arm,. 8. PULL·"tJP; arms and shoulders. 9. PRESS; arms, shoulders, upper ch~st and upper back. 10. ROW; designed to de· velop all the muscles of the arms and particularly the upper back and latiMimus muscles. 11. DEAD LIFT; develops the back. 12. SQUAT; although irdevelops the legs primarily, it is also good foro.her parIS of the body.

These movemeotS can be practiced with any 50rt of weight resis.ance.

A barbell provide.- the best medium as i. permits the necessary adjustmen. as your."ength increases and adaptS itSelf ro the strength or lack of strength of any individual. The bar of the barbell used mOSt in this form of exercise weighs IS lb •. With a pair of 2~·lb. weights, it weighs 20 lb5; addapairof5_lb.weights,iti.301bs.WitbthefirstpairoflQ..lb. plates -50 lb..; wirh [he second pair of 1O·!>---70 lbs. You can measure with micrometer·like precision the amount of ellort which i. being put forth and progressivelyrount the repetitions and the poundages. Until you can pcocurea barbell you ClU' use any SOrt of weigh. resis[ance-bagofsand or sugar, h .... vy "ick of wood, steel bar, home made barbell wi.h pipe aod conceeee weights, or even bricks or ,lanes. But barbell. are nol expensive, they never wear out and they will Serve a group of people and bring ~plendid re.mlls in strength, heal,h and development.

Barbells can be used in a family group, any group at school, in tbe services, industrial plants, churches, Sunday schools, Y.M.C.A.'s and

BOB HOFFMAN'S DAILY DOZEN

athletic teams. As thi, type of exercise builds great strength, it serve, wellfo.{hestcooge,{athletesandligh[s{artingpoundagemakesitapplio ""hie m 'he <raining of the weakest.

The Daily Six Should Be Practiced Doily

While the DAlLY SIX should be prac!ic".] daily, nOt less than six times a week, eveo twice a day, if only the firs< six movements are being done that day, when and if you progress to substaotial poundages in the SECOND SIX of the DAILY DOZEN, then three times a week of the weight training movements will be enough. If desired, you Can work up to considerable weight io this abbreviated simplified systcm. It wi II build a good share of strength and musde and a great deal of imernal s,cength and enduraoce, 100. When you be<:ome twice as strong as the average person, it is much easier m perform your daily work w;thom fmigue. There are $0 many ways in which the exercises of BOB HOFFMAN'S DAILY DOZEN can improve your health, happiness, and longevity. You don't have to take my word for an this.]ust give this simple syst em a trjal. You'JJ feel in a few weeks like you never expected to feel again; perhaps better than you ever felt in yuu.emjreljfe. Your POStun;> will improve, people will remark about your bettered appearance, you will be more alive,alerc, have more fun, and you'll nor only add years m your life, but life to your years.

How To Practice Bob Hoffman's Doily Dozen

There are a number of ways to pra<;ti~.., BOB HOFFMAN'S DAILY DOZEN. If your desire is merely to keep fit in the ea,jest and quickesr possible way, in the DAILY SIX you perform 16 repetitions after you have become accustomed to ,he exercises. If you wish to gain weight, to lose weight, to build more endurance, you should acquin;> the ability m perform each movement at least 32 times, even more in #5, the deep koee bend. in the SECOND SiX YOll perform 8 to 12 repetitions with mode"'te poundages. Take it easy at first, so that llnp"""iced muscles will nQt get Stiff from ynut training. In a week or two you will not feel muscular stiffness no matter how many repetitions you praCtice.

If you wish to build ,he maximum of physkal ability, to build strengtb and muscle, from the practice of the SECOND SIX, YOll must do more work, for it is an axiom of phy,ical training that you getoll tof exercise what you put into jt.You can work up to substantial poundages in the SECOND SIX, using the Medium System, Monday 12 reps, the light, Wednesday I; reps, the heavy, Friday twO Or three times 5. Or yuucan progressively InCrease ynur weights, using the set system, prac ticing eacb weigh, training movement two or three times.

After completing the SECOND SIX you call pra<;tice other weight training movemellts if you seek more strength and muscle, or increased 6 athletic ability

BOB HOFFMAN'S DAILY DOZEN

BOB HOFFMAN'S DAILY DOZEN

FJRSTSERIES DAilY SIX

(STRETCHING EXERCISES) I. FORWARD

2. TWIST

3. STOOP

4. TURN

5. BEND

6. STRETCH

SECOND SERIES (STRENGTH & MUSCLE BUILDING EXERCISES) 7. CURL B.PULL

9. PRESS

10. ROW

11. LIFT

12. SQUAT

L FORWARD bend. Simple "xercise to keep you young, by .{retching and activating the vita\!; seCtion of the body. Sraodiog with the feet a comfortable distance apart, commence 'he exercise by raising the suaight arms overhead, bending well back from the small of ,he back, bend forward, touching ,he floor between the feet WITH BOTH HANDS while keeping the leg.1 straight. Stan with 8 complete movements, every third day increase the movcmcms by one, until you arc per - forming 32 forward b<.nds and floor touches. This exercise imparts increased flexibilityw the muscles and the spine aetivates the nerve cente rs of the lower back, the vital section of thebody.lrsrre(ches the (endons and muscles of this region, the sacrum, the sacroilia~ and the hips. It promotes youth and increased elasticity in the invoIvcd parts of the body, builds endurance in walking or running.

This exercise should be practiced steadily, exhaling as you touch thefloor, inhaiing as the arms are raised above the head.

2. TWIST. This is a simpl~ but elfectiv~ exerci,e to roouce fa! in sideandoutsidethemidsectionandtodevelopthestrengthofthemu.· clesand to keep the vertebrae lOO5eand flexible. As.umethecorrcctstand ing pruition and extend the arms so that they are brought on a level w ith the shoulders. Holding the arms and .houlders on a straight line and k""ping the armS dire.;tly opposite each other as if held in thi' posirion byalongpoloopassedacrossthebackoftheneckandheldinthi.position by rhe thumbs (a stick or a barbell can be used if desired) swing the armS and silouJders in unison. first tn onedircction and rhcn <0 thco ther until the line nf the arms at the extreme temion of the swing is as nearly as possible at righr angles ro the starting position and the f""t. Youe"n swing in this manner at the ,ate of 20 movemcnrs to the minute until ,he muscles of dlC shoulders and back fed tired. The greatest flexihility will be found in the up?,,' region of the spine, a 'light Hexing of each .e~tion of the vertebrae, giving an aggreb"ate twist which will ;n~rea.\e with practice. The ,houlders muSt 'wing with the armS Or the movemCnt has

BOB HOFFMAN'S DAilY DOZEN

li(d~ va!ue. The hip. should keep their flamr"l posiIiofi during th~ exer· ci"" and nOt swing with the shoulders as the object is 10 make the 'urn with dlC upper body

3. STOOP. The arms are extended as in the previom exercise and the body tumed So that arm. nreat rightaogles with 'heiroriginallinc, {he hips in ,hi, case being 'um~d ,lightly_ Keeping 'he arms rigidly opposite to each other, bend ,he lef, arm downward, at the ,arne time bending the left knee only and touch dw floor heNfccn the feer. Rai,e the left hand until the HJllSaSSumc (he original posirion and swing the'llrms around until 'he right hand occupies the forward position. Bending the right knee only, tnuch the floor inthe,ame manner with the right hand . These positions can hcaherna,cd al a rate of abom flfreen changes to the minute. Thi, exce]Jent exerci,e ,emoves external and internal fat from [he midsection, activate, the internal organs and gland., improves all the processes of digestion aod elimination, impar" e"ceptional suppleness and a foirdegreeofstrength w the body parts involved

4. TURN. Stand with heels to-gether and raise arms with locked fingees above head. Arms are kept straight and against ears throughout this movement. Moving only from the waist _ make a large enough cirdcwith yourdasped hands that you can feel the teruion of ,he mus des at the back, the sides and the abdomen as you turn or twist. The TURN strengthens the muscles of the sides, abdomen and back, and reduces weight around the waist both in,ideandoutand of course, has a stimulatingeffe<;t on aJl the internal organs

5. BEND· Deep Knee Dend. This exercise is of great value in perf"""ingthepoi,e,balance,andsupplenessof,helxxly,andinstreng'hening the legs. Assume a Standing position with the hands at the sides. Draw the arms backward until the hands are about 18 inches from the vertical line of the body. Lower {he body into the low deep knee bend position. As the body d.,5Cends, bring the hands forward and by continuingtheir.wing th., balance of the body will be easier whilc bending and rising. Thisexcrcise nm only streng,hem {helargesr mu,cle, of the bod y, tbefurthestfromtheheart,butitbuild,agood5haceoflegstrengthand endurance as well. Practice this movement only a few times in ,he be-

ginning stiffness of unused muscles, tben you can work up as

far as you even to a hundred bend •. I have practiced one hundced

repeti{ioru of movemem in my various trips around the world and

have kept in magnificiemcondition. I think that the deep knee ben dand the cat5tretch are the two most impoctant e"ercises io the entire realm of phy'ical training. Exbale as you lower your body, inhale vigorously as you rise.

BOB HOFFMAN'S DAILY DOZEN

6. STRETCH. This probably is the oldest exercise known to man,

practiced in the Orient and India for thousand, of Commonly

known as [he cat s<retch, it is practiced by most particularly

tbose of the cat family. You have seen them caged penio the

7J:JO or circus. Yet they are amazinglystroog and ftt. Stretching in a style .imilarto thi, exerci,e and pacing back and fonhale thcironlycxer cises. This movement is ideal for strengthening and slenderizing [he miJse<:don, improving the action of all internal organs and glands, but perhaps even mOre important it stfetChes all the muscles, tendons, ligaments, the back, and impart' youth and f1exibiJiryof mO"emen, ro the entire body. You start this movement in the po,ition as shown in 'he illustration Wilh the body supponed on the toes and the haods in the

:;~::n::o;:S~h7:~ :~~h~:~it;i:i. ~:~d~O!~:~:;:~h~i~e::~:~ntehde ~:~:

far as possible toward the knees. Now still keeping the legs straight, lower the abdomen:;o that i, almos' touches ,he floor, the ar'ros are straight, the head thrown as far back as possible, as the hack is hem in wi,hconsiderahleforce.ltisevicientthat,hehack,indudingtheneck,is stretched from theexlreme of extension to the extreme of oontracrion You can pranice this movemellt from 12 to 24 times with great benefit.

Second Ho.lf Dozen Of Bob Hoffmon's Dgily Dozen

7. CURL. Stand as shown in illustration with the fecl ahout a foot apart. Grasp the weight with the undergrip, p-"lms up and Stand erect. Keep the hands turned upward slightly. Keep the elbows at the sides of the hips, and curl or lift the weight to rhe shoulders. Perform the exercise slowly with the srrength of the arms alone, oot the back. Low erthe weight slowly to the original position. Straighten the arms completely, touching the thighs with the knuckles, Repeat the motion six times to hegin. Be sure the elbows are kep' a, the sides in rhis exercise. The weight is raised to the shoulders in a semicircular motion with the elbows as the Center of the circle. Lower the weight slowly aod the muscles will develop nearly as fast from the lowering motion as in the lifting motion. Every third exercise day increase the repetitions by one, workiog up to twelve. Then increase the weight and smrt again at six repetitions. For variation you~anpractice the exercise known as the back haIJdcuri. This movemelJt is performed with knuckles up. It develop, the biceps, the big muscle of the front of the arm. Most meIJ mke pride in ,he possession of a big arm, and the practice of this movement is a good way to develop such an arm.

BOB HOFFMAN'S DAILY DOZEN

S, PULL·UP. Often called upright rowing motion. Stand close 10 the barbell, feet 12 to 18 inches apar<. Grasp the barbell with hands shoulderwidrh apart, knuckles to the front. Wbile standing erect wi,h legs ","ight, pull the barbell up to ,he chin. Lower barb<.ll to starting position at the thighs. The movement should be perJormed with compara. tive slowness, lowering the weight slowly will provide considerable benefit. This exercise develop' th~ arJIl5, shoulders, upper chest and upper back. Athletes can do ,he Pull up from floor toehin and ,hu, add to the cfforrandtheincreasedphysicalbencfit,fromthepracticeofthismove_

9. PRESS. Standing with the fret about eighteen inches apart, grasping the bell with knuckles ftont, pull it to the upper part of the chest. Hold the leg' ,traight and pu.h 'he bell overhead. Lower it slowly to the starting position at the upper chest. In performing ,his movement, keep the back erect in the military position and look straight to the from. The exercise .hould be done ,lowly and steadily for maximum muscula,deveiopmem

to. ROW. Assume posicion .hown in illU5tration with leg. straight and body bent forward at righ! angles. Pull weight to the chest, not to abdomen. Keep the ha"k Ilatand do not move it. Use only !he arlltS as this is primarily an arm exercisealrhnugh i! is excellent for developing the upper back

II. LIFT. Commonly called the dead weigh' life. Assume the mual starting po.i,inn with the feet about twelve inches apart. Grasp the barw.ith theknucklcs front, keeping the back Ilat,.traighten legs and back, standing erect with the barbell. Be sure to keep your back flat Someoftheverybcstliftcrsp"tformtheexercisewith3001bsbutagood share of physical benefit will be obtained with lesser weights. Tbis ex' erciredevelops the "vitalsccdon" of the hody, the lower back and loin. Men with "rong back,eanalway, jump farther, run faster and are more agile and enduting,

12. SQUAT, commonly called the flat fooc deep knee bend. Place the bar upon the shoulde .... Stand with feet about eighteen inches apart. Keeping back flat, lower into low squat position. Come erect and repeat. This is one of the very hestexercises and although with any form of ,e,istanccyou will gain much benefit, if you want to become reaJly strong progrcssively, yoo m".t develop the abiliry to handle more weight in ,hi, exercise. Exhale as you lower into 'he squatpo,ition aod inhale as you come up. If you become breathles, take as many as fiye breaths between bend •. P~rf"rm from six to twelve repetitions.

BOB HOFFMAN'S DAILY DOZEN

Group Training With Bob Hoffman's Daily Dozen

Any gmup can prnc.ice the DAILY SiX, the first series of the DAILY DOZEN. All yoo need is sufficient space, ;'Helene<! persons, and a leader top!ace the exercisers and to lead them through <he mo,·emenrs. When a number of persons are to e"ercise with one barbell, ,ime will be saved if person. of nearly equal strength will use the same barbell. 10 training ofserviC<.' grQups, boys camps, eiemenrary schoois, high""hools,t~l1ege., Y.M.CA:s, clubs, or with physical Jitness groups, a barbell and the SECOND SIX OF THE DAILY DOZEN offer a means of building sueng,h and rowele, a good base for athletics, work, and the general busioess of living. Four men should have no difficulty io performing the ex_ ercises of the SECOND SIX in [CO minmes, performing the e"~rc;ses with_ OUt undue basco SO ,hat ,be most beneficial results ~an be had by feeling the weight every inch of the way as the weight is raised and lowered.

If you were training a group of men. worn~n, or children and desired IO have your charges work in at least semi.military fashion which i. the best way for large group. IO e"ercise, you would have group' of fout wirh each barbell. The smallest of thegroup.hould be fitst in line wirh hand. dasped in rcar, feer a comfortable distance apart. The first man comes front and perform' his e"ercise for the desired number of movemems. As eachmancompleteshisexercise,hefacesrorhcright,mke.onestep,faces to the right again, and takes his place at the rear of the line. lnac ompara,ively short time each of the men using the barbell will complere the three e"ercises of the SECOND SIX, the curl, pull up, and press. The laSt man to US~ th~ barbell and th" nex' man in line mke their places to add weight to rhe har, and wi,h ,he Holdtite collars and the addition of rwo plates, the weight i. increas~d to [he desired amouot

The Same procedure is followed with rhe rowing motion, dead lift, and sqnat. Each person in CUm performs each e"ercise for the desired number of counts, going to the rear of the ljneeach time he has corn· pleted an e"er~ise.

BOB HOFFMAN'S DAILY DOZEN

Compound Exercises Save Time

To make even f..,lIer progress with the SECOND SIX, a system of compound ex~rcises Can be used. This is done by performing <he fir" threeexercisesiosucces.ionw'thoursetting the weight down. Thi, ;sIIor tOO difficult if the weights employed are nol 100 hC;lvy,nscach movement employ,s different,,,, of muscles. At .he:;arne.ime,eveo be{lerresuics are had a,each exercil'E'r must work harder, breathe harder, blood circulales faster, perspirat;oo is induced,nnecompJetes the SCt of ,hree hrea,h. ing fast"r, h .... n beating more r:apidly and of CQU~ good results are <0 be had from these more vigorow. movements. It is 1101 difficult 10 perform the last three of the SECOND SIX 8.$ a compouod movement for the weight rests on the shoulders for the deep kncc bend which re.esthea.m. ood shoulders which have had a g<>Od workout in the rowing movement

With ,his compound system and four exercisers per bnrbell, the en' tirecourseoouldbedoneinIOminutes.With6barbc115,Umen,agood avcl'tlge group, would require only 10 minutes to perform the SECOND SIX. Wi.h .he DAILY SIX which all perform at one time, five or (en minutes mOre would be required, depending upon the number of repe.i_ .ions which .cepracticed.l. would nOt be difficuh '0 perform .heelltire program witb 24 people ill .well.y minmes.

In tnining with a family group Or any group made up of persoos with greatly diversified streng.h, time is saved if each of the group will complete One series beforechnnging the weight. This can be done as a compound exercise or as single exercises. For illsmnce, the group may coosi .. of father, mother and a young SOn. Mother is in fnirlygoodcon_ ditionas she has beeo taking pnrr in the exercises forsome.ime.Shecan employ 30 pounds in .he fi",. series. Young son is no. as Stroog as bis mo.her, so be can use 20 pounds to begin. Fatber is a barbell man of some experience, so he Starn with 50 pound. On the firstserie:s. For the second series, young son takes 30 pound., motber 50 pounds, fa.her 70 pounds.

Group Troining Is Fun

Hu.shands and wives, young men and women, swee.heartS Or at least tl'tlining pals, groups of young men at home or at .heciub,duringan outing at the beacb,mountaill Or stream, or larger groups will find tbi'i SECOND SIX, .his simplified, simplified system of barbell training, easily adaprable to tbeir needs. Barbells ace used to build tbe maximum of 5Crength and development, but the majority of people use them 10 keep fit in the easies, and quickest manner. Little time and effon with a weight training Course such as the SECOND SIX will develOp n man until he

BOB HOFFMAN'S DAILY DOZEN

is rwi"c as strong as the average man, will cause him to have an admirable physique and look good in clothes or beach costume, w enjoy super health, to have good endurance, mpid ,e.;uperative power and the ex· pectan~y uf long life, The DAILY DOZEN is an excellcne meanS of overcoming 'he ravages of ill health, to build a weak, sickly body to streng,h and health, to overcome an injury, to reduce fat bodies and build smooth strong muscles, to build up an undeveloped frame,or to 1;,-c ten, thirty years longer than many by avoiding heart and

kidney and Jiver troubles which remove people from many years hefore their time. Aeou"'ry isooly as s{rong as its people aod by mking care of your health and building your body you will be duing your part to build a Stronger and healthier Amerka Ask everyone you meet, "HAVE YOU DONE YOUR DAILY DOZEN TO·DA Y?"

Rules of Healthful Living

I. Pcoperexcrcise.lt is the mOSt important e.""ntial of bealth.1t speeds up cicculation, keeps hearts s[rong and arrerics clean and flexible, removes waste, improves respiration, strengthens the muscles while keeping them supple and youthful, strengthens and activates all the organs and glands.

2. Berrer nutrition. This means supplying the body with all the materials it needs for building, maintenance and repair. This includes more protein foods. At leas< 30% of your diet should be good protein. You should have more vitamin and mineral foods, more vegetables and fcuits, les< of suga .. , 5tarches and fats.

3. Obtain sufficient sleep, rest, and relaxation.

4. Maintain" tranquil mind. The mind and body are in""parahly tied together. What affects one, aifects theother . .Mental strcs< can kill you. First by adversely alfecting the bodily processes and indirectlycaus • ing more disease and physical irregularities than anyone wil1 ever know. Even heart and arterial difficulties whi,h kill of Americans can be

caused hymental stress. A cheerful, happy, to build your health and happiness.

mind wil1do much

5. Closer adherence to health rules. :Eliminate entirely or cut to a bare minimum ,he 115e of ,ea, coffee, white bread, white sugar, and other highly proces<edfoods, liquor,and tohacco.

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BOB HOFFMAN'S DAILY DOZEN

OTHER EXERCISES

To speed your progress in reconditioning or conditioning yourself, you should acquire the habit of good posture. Good posture consists mainly of sranding tall. Hold up your chest which;o turn pulls in your waist. When you walk, stand, and sit this way, rhere is ample roOm foe all the organs to funCtion properly. There will be less fatigue as the muscles become more accustomed to doing their work when they are in rhepropcrpo,ition.

lr is important that you learn to breathe properly. This should be done as fully as possible between every one of the exercises of the DAILY DOZEN. You will be wise w take a series of deep breaths and raise the ehes< as you expand it to the limit.

Nutrition is important, but there is little room in a course of this sizetowriteofnutririoo. You will be wise to obtain a good book On the subject of nutririon.

Walk as much as you can. wherever you can. Don't use a riding mower on your lawn. It takes 11 * miles of walking to cut the rathet extensive lawn at our home, bur that is the way we do it for we believe that walking is One of the best exercises. Walk home from work if you can and halfway Or all the way to work. Walk to school if you can, walk to the grocery and the movies. Walk briskly at times, walking and run· ning in turn isa wonderful exercise for the younger people. For those who can no, run when 'hey start tbis course of training, walk fast and tben slow, and then fast again. It helps a gteatdeal if you create a deman d for mOre air and satisfy the demand bybr",.rhing<1eeply. Longwalksw ill <10 yOu good. Ask everyone you meet, "HAVE YOU DONE YOUR DAILY DOZEN TODA Yi""

Running is more vigorous than fasr walking. You can do stationary running at home or rope skipping which is one of the besr exerciocs.if you are so situated that you Can ride a bicyde with safety or roller skate, you will find that these arc twO of the best exerciscs.

Make walking or simibr movements a "ery important pac, of your life. Spend as much time as you can in the fresh air and sunlight. lt will do you a lot of good and will provide a large amount of essential vita· minD.

Exercise regularly, follow the simple health cules we have offered, get a larger share of exercise, play or work such as gardening in the fresh air and sunshine and you will receive a great measure of health,Stcength and happiness from your physical program.

Make a rule to conve<t others to 'his wonderful Strength & Health system of living. Teach other groups to perform these exercises. Tell ,he

BOB HOFFMAN'S DAILY DOZEN

fellow who works next to you, who beloogs to ,he same dub or lodge, .he ""me church j"-'t bow milch good he can derive from following this improved method of liviog

Ask everyone you meet, "HAVE YOU PRACTICED YOUR DAILY DOZEN TODAY?"

Physical Training Advice

Pers1srence and <raining regularity is necessary to your success. Try no. romi .. an exercise period. When you make a habil ofornitting your training you are likely to miss aho-ge'her and of course will norohtain a maximum of benefit from the praCtice of rhe Daily Dozen. The longer you continue without missing your .raining, the surer you are to succeed, for .hen you, .raining becomes a habit which )'011 will look forward <0 with pleasureable anticipation

You can perform the D"ily Six at any ,ime, morning, noon, night,

a. the office or factory, upon arising, before going.o bed, a. odd momenu. Bu. wheo you prac.ice .he full Daily [)o2en, .he e~eoing is .he hesllime ro exercise, .. fler your daY" work i. done. Exercisiog 50 Ihal you will have from a half hour.o an hour of lime before Iheeveniog meal, or in .he eady e~ening, rwo hours after your evening meal, or SO ,ha, you will comple,e your.rainiog a, leas. B hBlf hour beforeperma_ oendy reliring, are the bes. times 10 exercise.

S hours sleep is sufficient for the a~eragc man or wOman. Many find (} hours enough, but younger, growing. hard working or hard training young men, need as much as 10 hours.

Be Sure that your diet includes enough of milk, cheese and other dairyproductS,eggs, fisb, poul<ry, beef and mutton, IIOmI' of anorganic naturesnch as li~er, heart, kidneY", plemyof green and yellow ~egetables, leafy ~ege,ables aod huilS of all ..,rts. Food supplements and vitamin mineral table.,. will help you guarnntee that your body recei~es the ele_ ments it needs.

After a workout take" good, Warm shower, no •• "" hot, .hen a rub, if possible rest or lie down for a dme.

Se. a goal, and Ie. no.hingcause lOU to deviate from that goal, to become •• ronger, '0 gain weight, to lose weigbt. to impro~e your heal.h or appearance, <ooverrome your physical deficiencies. You mus. know what you wan< <0 accomplish, then ha~e the willingncu to work hard. long and inteLligently toward that Goal

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BOB HOFFMAN'S DAILY DOZEN

Keep A Record

Andrew C~rn"gie onre said, ,he most interesting reading is a sav_ ings bank book. You will find your physical prop"'" ,cpon interesting reading too. Make a diary of yout training, each day you train mark dow" the repetition. in all the exercises of the DAlLY DOZEN, the poundages of <heserood six. This book will indicate how fai,hful you have been with your {mioing, and show 'he extent of the physical re_ suits you baveobtained

Physical <mining is like putting money in the bank. If you save even a little money at irregular io{erials, you will have more money tban the avernge. But if you save regularly, and save more, in time you will be rich. If yOll exercise jw;, a Ittde and even irregularly, you will

surely benefit, but if exercise regul.dy, and progressively, before

[00 long you will ri~h. Let's be rich physically. When

you follow 'he rules ,raining and right living, Life Will

Be WonderfuL

For Athletes

Bob Hoffman's DAILY DOZEN i. of particular value in the train_ ing of a,hletes. It serves well in conditioning basebaJ),football,bask etball and other teaJl\5, rowing crew., golfers, tennis players, boxers, wrestlers, runners, jumpers, hurdlers and others who take part in track and field athletics, swimmers and all nther 'ports.

T:he first six movements of the DAILY DOZEN, nften known as tbe DAlLY SIX, are good limbering up and warming up movements for any athlete. The barbell movements are good strength building exerci""s. Strength and endumnce ate the twO most important requisites of an athlete and there is no bf,cter way to build these important pbysical qualides than by including the exercises of tbe DAILY DOZEN in the sports training program. To obtain a maximum of benefit, these movements should be practiced each training day before engaging in the practice of your sport. To succeed best with your spon, comhine the practice of the DAILY DOZEN with your sports tm'ning. All of the movements of the DAILY DOZEN {min the muscles from complete contraction to comple,e e:><tellsion. Thus teaching the musdes to work over a wider range and building suppleness, coordination, balance and conrrol of the muscles.

Pyblishedby

THE STRENGTH & HEALTH PUBLISHING COMPANY

York,Pennsyl.ania

Campiled and Prepored "

York,Penn.yl'ania.