allows you to rest on four days out of the seven.

This is necessary in order to

allow your body to rest completely so that you do not slow down your training by
overworking your system.

When you perform two sets of each exercise, rest one minute between sets. The
two abdominal exercises included in this lesson should be performed by any
student whose waist needs work. Do as many Alternate Leg Kicks as you are
able.

Now…
You are about to begin the course that has performed miracles on thousands of
people. Everyone gains at a different pace, but everyone gains! The more effort
you put into your training, the more you will get out of it, and your gains will be
tremendous!

Lesson 1
WEEKLY ASSIGNMENT
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Weight trainers

Exercise 1: PRESS - Do one set of 8 reps

Exercise 2: UPRIGHT ROWING - Do one set of 8 reps

Exercise 3: BENCH PRESS - Do one set of 8 reps

Exercise 4: SQUAT - Do one set of 10 reps

Exercise 5: WIDE-GRIP CHIN-UP TO BACK OF NECK -

Do one set of 8 reps

Exercise 6: LEG PUSH-OUT - Do two sets of 15 reps each

Non-Weight trainers

Exercise 1: FEET-ELEVATED PUSH-UP - Do one set of 8 reps

Exercise 2: HACK SQUATS - Do one set of 12 reps

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 Exercise 3: WIDE-GRIP CHIN-UP to BACK OF NECK -
Do one set of 8 reps

Exercise 4: REVERSE TRICEPS PUSH-UP - Do one set of 12

reps

Exercise 5: LEG PUSH-OUT - Do two sets of 15 reps each

Beginning Foundation Course

Abdominal
Exercises

Leg
Push-out

From a
sitting position, extend
your legs straight out. Then
pull your knees back into your
chest. Do two sets of 15 reps
each, tightening your abdominal
muscles as you perform this exercise.

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