Training Tips/Routines

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=95 BGCOLOR="#999999" TEXT="#080000" bgproperties="fixed" background="047005f0ermwup.gif"> <div> <FONT SIZE="5" COLOR="#FFFFFF" FACE="Arial" ><B>Teen Fitness</B></FONT><B>     </B><B>|     </B><A HREF="index.htm" TARGET="_top" TITLE="Teen Fitness"><U><B>home</B></U></A></div> <div> <A HREF="id17.htm" TARGET="_top" TITLE="Mailbag"><U>Mailbag</U></A>   |   <A HREF="id18.htm" TARGET="_top" TITLE="Related Links"><U>Related Links</U></A>   |   <A HREF="id19.htm" TARGET="_top" TITLE="Contact Me"><U>Contact Me</U></A>   |   <A HREF="id20.htm" TARGET="_top" TITLE="Features"><U>Features</U></A>   |   <B>Training Tips/Routines</B>   |   <A HREF="id22.htm" TARGET="_top" TITLE="Galleries"><U>Galleries</U></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=190 BGCOLOR="#FFFFFF" TEXT="#080000"> <bR> </td> <td valign="top" height=385 BGCOLOR="#FFFFFF" TEXT="#080000"> <div> Training Tips/Routines</div> <div> <TABLE BORDER="0" CELLPADDING="1" CELLSPACING="1" WIDTH="627" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="VOID" RULES="NONE" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=CENTER COLSPAN=2 HEIGHT= 602 WIDTH="621"><div> <B>BUILDING MUSCLE</B> </div> <bR> <div> In order to build muscle, you must have two ingredients, LIFTING and EATING. It is important that you are pushing your muscles to work harder and harder with each workout, but this must happen slowly, don't push it, or you will get hurt, and then you'll have stop and wait until the muscles heal, bad news! SO, the easiest rule to follow is to increase the weight on your current exercise, IF you can do 12 reps. Once you can do 12 reps, add 3-5 lbs more to stress the muscles more, it may take a few weeks until you are strong enough to add more weight, but keep working at it. EATING is key to building muscle, without the right food, you will get NOWHERE in building muscle. Six small meals a day, should be your goal, every 3 hours eat some protein, carbs and fat. Each meal should be well-balanced! Try to follow the routine below (it should only take 40 minutes a day), ONLY LIFT what is comfortable and USE PROPER FORM, to prevent injury.</div> <bR> <div> [ALL EXERCISES DO 3 SETS of 12-14 REPETITIONS (unless otherwise described)]</div> <bR> <div> <B>MONDAY:</B></div> <div> BENCH PRESS (or push-ups)</div> <div> SHOULDER PRESS</div> <div> FRONT RAISES</div> <div> TRICEP PRESS (or dips)</div> <div> CRUNCHES</div> <div> <B>WEDNESDAY:</B></div> <div> BENT-OVER ROWS</div> <div> PULL-UPS</div> <div> ARM CURLS (seated and standing)</div> <div> CALF RAISES</div> <div> <B>FRIDAY:</B></div> <div> SQUATS</div> <div> LEG EXTENSIONS</div> <div> CRUNCHES</div> <div> LEG LIFTS</div> </tD> </tR> <tR> <tD VALIGN=CENTER COLSPAN=2 HEIGHT= 341 WIDTH="621"><div> <B>LOSING</B><B> <A NAME="losing"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></B><B> WEIGHT</B></div> <bR> <div> Tons of mail comes in every day with the question, "Help I want to LOSE fat!!!"...So here is the answer in black and white, for ALL to read..and reread, CHANGE YOUR DIET and START SWEATING AT LEAST 3 DAYS A WEEK!...that was easy wasn't it?? If you want to lose the weight bad enough, this is very easy. Read the <FONT SIZE="3" COLOR="#111111" FACE="ARIAL" >"Less sugar less you"</FONT> article and make sure your diet is helping you lose weight, this is the most important part of reaching your goal. SWEATING, is important for getting your body to release stored fat, and this means doing some aerobic activity every other day for about 30-40 minutes a day. If you've never pushed your body to work hard, you must start off slowly, try walking for 10 minutes every other day, and add a few minutes each time as you feel stronger, slowly build your strength. Likewise, if you are starting to Jog, start with only 5-10 minutes and work up to 30-40 minutes, and walk when you feel tired. Below is sample workout.</div> <bR> <div> <B>MONDAY: WEDNESDAY: FRIDAY:</B></div> <bR> <div> Aerobic activity, first thing in the morning for 30-40 minutes, on an empty stomach (helps to burn fat), followed by a healthy breakfast. (make sure you sweat!)</div> </tD> </tR> <tR> <tD VALIGN=CENTER COLSPAN=2 HEIGHT= 396 WIDTH="621"><div> <B>TONE</B><B> <A NAME="tone"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></B><B> AND TRIM</B></div> <bR> <div> Well, as you might have guessed, this goal is reached by a combination of the Building Muscle and Losing Weight routines. Most people want to reach this goal when they have just a little weight to lose and some muscles that are saggy. So I would read the other two routines outlined above and learn about them, and then we will take parts of both of those and create your routine to tone and lose fat. Pretty simple, huh?</div> <bR> <div> We will take the weight training routine above, and follow it exactly, except that I would keep the weight lighter, and increase all repetitions to 20, instead of 12. Less weight and more repetitions will tone muscle instead of build it, but it never hurts to push your muscles to work harder. AND we will do the exact AEROBIC routine outlined above, but we will add it to the weight routine, here's how it looks:</div> <bR> <div> <B>MONDAY: WEDNESDAY: FRIDAY:</B></div> <bR> <div> weight training, as outlined above!</div> <bR> <div> <B>TUESDAY: THURSDAY: SATURDAY:</B></div> <bR> <div> aerobic routine, as outlined above!</div> </tD> </tR> <tR> <tD VALIGN=CENTER COLSPAN=2 HEIGHT= 19 WIDTH="621"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="621" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="1" CELLSPACING="1" WIDTH="617" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="VOID" RULES="NONE" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="chest"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><div>  </div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFFFF HEIGHT= 325 WIDTH="78"><bR> <div> <B>BENCH PRESS</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="141"><div> <B>CHEST</B></div> <div> <B>(Pectoral Muscles, Deltoids, Biceps)</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="224"><div> Start with lying on a flat bench, you may use two (2) dumbbells or a barbell or even a machine. BE SURE to use a weight you can handle [RULE: Less is more, lighter weights are easier to handle and will allow better form]. PRESS the weight up slowly, don't lock out the elbows [don't straighten arms ALL the way, almost but not] PAUSE, and slowly return the weight to the start, be careful not to lower the weight so it touches your chest keep it above your chest to keep tension on the muscles. Repeat. Do 8-12 repetitions.</div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="325" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="biceps"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFFFF HEIGHT= 286 WIDTH="78"><bR> <div> <B>CURL</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="141"><div> <B>BICEP</B></div> <div> <B>(Biceps Brachii) </B></div> <div> <B>[sounds like: Bray-key-eye]</B></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> This exercise can be done standing or sitting, you may use a barbell or 2 dumbbells, dumbbells are better. With a weight in each hand, alternate each arm, and curl the weight up slowly, bending at the elbow, and then lower the arm slowly. Keep the palms facing up and use a weight that you can keep good form with, and keep the move slow and steady. Repeat with the other arm. Do 8-12 repetitions on each arm.</div> <bR> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="286" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="triceps"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFFFF HEIGHT= 344 WIDTH="78"><bR> <div> <B>TRICEP EXTENSION</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="141"><div> <B>TRICEP</B></div> <div> (Triceps Brachii)</div> <div> [sounds like: Bray-key-eye] </div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="224"><div> This exercise can be done sitting or standing, and can be done with barbell or dumbbell. Using a dumbbell, [BE SURE to use a light weight until you are perfect with the form!] Hold the weight in both hands and straighten arms all the way up with your elbows next to your ears. Keep in the elbow tight against your head, slowly bend the arm at the elbow, back as low as you can, and slowly press the weight back up. Keep elbow against the head JUST bend the elbow the low er the weight. Do this slowly, control the weight. Do 8-12 repetitions.</div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="344" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="shoulders"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 249 WIDTH="78"><div> <B>SHOULDER PRESS</B></div> <div> <B>(military press)</B></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF><NOBR><div> <B>SHOULDERS</B></div> <div> <B>(3- Major Deltoids)</B></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> This can be done sitting or standing, but sitting gives you a little more control with form. Using a dumbbell in each hand [using a weight you can control!] Start with the weights at shoulder level, palms facing front, PRESS the weight up slowly, DON'T straighten arms all the way, keep them slightly bent, and slowly lower the weight to the shoulders and repeat. Do 8-12 repetitions.</div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="249" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="abs"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 229 ><NOBR><bR> <div> <B>CRUNCH</B></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div> <B>ABS</B></div> <div> <B>(Rectus Abdominis)</B></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> Lying face up on the floor with your legs up on the bench or your knees bent, cross both arms across your chest and slowly sit-up, squeezing your stomach muscles. Only sit-up halfway, hold for 10 seconds, and SLOWLY lower to the floor, but don't go all the way down (keep shoulders off from touching the floor). Repeat as many times as you can.</div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="229" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="lats"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 419 WIDTH="78"><bR> <div> <B>ONE-ARM ROW</B></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF><NOBR><div> <B>LATS</B></div> <div> <B>(lattisimus dorsi)</B></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> Kneeling on bench or chair, back parallel with the floor, lift the weight to your stomach, elbow toward the ceiling, and slowly lower it down, repeat the lift 8-10 reps on each side, (the move is like starting a lawn mower, a pulling motion) Do 3 sets for each side.</div> <bR> <div> <B>ALTERNATE EXERCISE: CHIN-UP</B></div> <bR> <div> Using a chin-up bar, grab the bar with hands shoulder width apart, palms facing away, [overhand grip]. Slowly pull up until your chin touches the bar, pause, and lower down slowly all the way until your arms are fully straightened. Repeat. Do as many as you can.</div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="419" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="traps"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFFFF HEIGHT= 210 WIDTH="78"><div> <B>SHOULDER SHRUGS</B> </div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF><NOBR><div> <B>TRAPEZIUS</B></div> <div> (trap-eez-ee-us) </div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> Simply grab a dumbbell in each hand standing with arms at your side shrug your shoulders up as if you were trying to touch your ears with your shoulders, keep arms straight at your sides for the entire movement..raise shoulders up and slowly lower them down, repeat for 10 repetitions and do 3 sets of 10 reps. </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="210" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div> <B>BODYPART WORKED</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 286 WIDTH="78"><div> <B>BENT ROWS</B> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF><NOBR><div> <B>LATS</B></div> <div> (Latissimus Dorsi) </div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> Feet are shoulder width apart, knees slightly bent, bend from the waist until you are parallel to the floor, and pick up the barbell and raise it to your chest and slowly lower it, keep the body in this bent over position, only move the arms to lift the weight towards you and to lower the weight to the floor, as you lift squeeze the back as you lift using these big muscles to lift the weight off the floor. Do 3 sets of 10 repetitions.</div> <bR> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><div>  </div> </tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="quads"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFFFF HEIGHT= 191 ><NOBR><div> <B>SQUAT</B> </div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF><NOBR><div> <B>QUADRICEPS</B></div> <div> <B>CALVES</B></div> <div> <B>GLUTEUS</B> </div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="224"><div> Holding a dumbbell in each hand, stand with arms at your sides, palms facing in, feet shoulder width apart, bend slowly at the knees, keep back straight, as if you were sitting, until you are in a sitting position, hold, and slowly rise to standing position, repeat 3 sets of 8-10.</div> <div>  </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="191" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=CENTER BGCOLOR=#FFFFFF HEIGHT= 39 ><NOBR><div> <B>EXERCISE</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </NOBR></tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="141"><div>  <A NAME="calves"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="3" COLOR="#000000" FACE="ARIAL" ><B>BODYPART WORKED</B></FONT> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> <B>WHAT DO I DO?</B><FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="39" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFFFF HEIGHT= 134 WIDTH="78"><div> <B>CALF RAISES</B> </div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFFFF WIDTH="141"><div> <B>CALVES</B> </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="224"><div> Standing with feet shoulder width apart, balance yourself by holding onto chair or wall, slowly raise up on your toes, and slowly lower heels. Add a dumbbell in opposite hand to increase difficulty. 3 sets of 10. </div> </tD> <tD VALIGN=CENTER BGCOLOR=#FFFFFF WIDTH="161"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="134" ALIGN="bottom" WIDTH="161" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <bR> <bR> </td> </tr></table></body>