RECOMMENDED STARTING

OUMBBELL HEIGHT

10 TO 126 IB S. E AC H I

DEMONSTRATED BY

JOE COLASIMO

CHART
NO. 20
4th
WEEK

DUMBBELL WARM-UP ROUTINE NO. 5

detailed TRAINING INSTRUCTIONS

t-" Depp Knee Bend on TOPS"
P OSITION

Stand at attention, feet together, toes pointed out. Take •

duabbell in each hand. Position A
M OV EM EN
T
I. Slowly raise duabbells to shoulder hetght, at the saae tiae
lower body by bending knees and raising heels. Knees are
spread apart as you go down. Position 8

2. Slowly rise back to erect position, lowering heels and

bringing knees together. At saae tiae, lower duabbells
slowly. Position A

B RE AT HING TE MP O

I. As you r a i s e dumbbells and lower body w* breathe in

deeply, expanding chest to ntxiaum.

2. Exhale on return to start, ready to repeat.

T RA IN IN G C OM ME NT S

Thl * is a difficult exercise, and is wonderful training In

developing coordinated movmrntj.. The tiainq of the
dumbbell should be so perfect that they are at shoulder
height whon body has reached the lowest point you can
reach. The tiaing of the breathing, similarly, should be so
coordinated that the lungs are full when you reach
bottonof knea bend.

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