A WORD ABOUT THE AUTHOR OF THIS COURSE Bob Hoffman was born in 1898 in Tifton, Georgia. Very early in life he became interested in physical training, When he was four years of age, he ran one hundred times around a double tennis court. At ten, he won a ten mile modified marathon race for boys under sixteen. That same year, he started to train with dumbbells and other apparatus. He has won over 600 athletic trophies. After a long athletic career he continued his interest in athletics and physical fitness and for years has been teach- ing others. He is president of the Amateur Athletic Union, M.A.A. Has coached three winning Olympic teams, beating the Russians in 1952 and 1956. Since 1932 he has been the publisher and editor of Strength & Health, the world’s leading health and exercise magazine. He has written a dozen books on physical training and physical fitness and thousands of articles on this favorite subject. He is Vice Chairman of the A A U physi cal fitness program, has long worked with the President's Council on Youth Fitness and is chairman of the York Plan for Physical Fitness of which this DAILY DOZEN course is a part. BOB HOFFMAN'S FAMOUS DAILY DOZEN rounds out an ex- tensive sports program which is the chief part of the National Physical Fitness plan. This simple course, which requires only a few minutes to practice, gives it’s followers the strength to do things. The DAILY DOZEN is suitable for the training of the youngest child, boy or girl, for the average man or woman, for those who are not well, or are sub standard physically, yet can be of great benefit to members of the armed forces, to students at schools and colleges, for business and professional men, farmers and workmen. It can be adapted to the training of the old and the young, to the weak and the strong, to the sedentary person, as well as the ambitious athlete and be of great benefit to all. You will be amazed and pleased at the physical benefits which will be gained if you make this physical fitness training course a part of your life. You keep yourself from growing old when you regularly practice this course. It is the best life extensor we know of. By following this course and the simple health rules we offer, you will have an expectancy of life, 10-20-30 years longer.BOB HOFFMAN’S DAILY DOZEN In a few short years life in America has changed completely. There are so many machines to do necessary tasks that little physical work, either at home, in the office, farm or factory is required. First there were one-car families, then two-car families, and now there is an endeavor to promote three-car families. Hardly anyone needs to walk anymore. There is much more free time. Workers are employed for fewer hours. If this free time would be spent to good advantage it would be of value to Amer- ica. Unfortunately, people spend an average of three hours daily in front of television sets. There are more and better movies, more escalators, elevators, and buses. People drive one of the fifty million cars in the nation down to the corner or even a block away. So the people are getting weaker instead of stronger. History illustrates the fact that nations fell when the time came that they no longer used their muscles, but depended upon servants and slaves to do the work and fighting for them. We are letting mechanical slaves do that for us. We are the richest country in the world and also the sickest. Five million people are sick at all times in this country and as soon as some of them recover there are just as many more ready to take their places. There are many millions more who never feel quite well, are always tired, have no endurance, and can accomplish little with this low grade of health. American Children Fail At Simple Physical Tests ‘Tests proved that the majority of children could not do simple physi- cal feats such as chinning, floor dipping, abdominal raising, deep knee bending, and lacked elasticity to the point that more failed with the simple test of touching the floor with the fingers while the legs were kept straight than in any other test. The tests show a sad condition of American youth. As youth copies or imitates its elders, when the elders do nothing, in turn the youth will do nothing. As a part of the president's plan for Physical fitness, it is necessary that the start be made at home before the children are of school age. It is important that parents, older brothers and sisters take part in this plan for Physical fitness. Only then can we expect the young people to do their part. ‘Ask everyone you meet, “HAVE YOU DONE YOUR DAILY DOZEN TO-DAY?” If everyone who practices this DAILY DOZEN will ask this question at 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 than no exercise, all of these systems 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 followed with many physical advantages by every class of people. This system will bring the desired results in a minimum of time and effort. It is interesting enough and produces results quickly enough that people will follow it with persistence and enthusiasm. From the thousands of available exer- cises, we selected twelve which we consider to be the best exercises for all purposes and for all people. We are not claiming that these exercises are new, for the first six in particular, known as the DAILY SIX have been in use for centuries. Number 6, the Cat Stretch, has been called the Hindu Namaskur and is believed to be the world’s oldest exercise, thou- sands of years old. Even weight resistance exercises were practiced by the ancients. The arrangement of these exercises in BOB HOFFMAN'S DAILY DOZEN is new. The method of following the Physical Fitness Program is fairly new for since 1940 we have been offering a course of training known as Bob Hoffman's Simplified System of Barbell Training. Half of these exercises are included in the second half of this DAILY DOZEN. So we are offering you a simplified, simplified system. Alll of the exercises included in this method of training are designed to develop the most important muscle groups of the body and to build a maximum of physical qualities. Man is not new. He always had the same number of arms and legs, a heart, lungs, and other internal organs. Modern man needs these exercises even more than the ancients who practiced similar systems of training because there is less work and exercise today than at any time in the history of man, The DAILY SIX is designed to keep the body young, to extend the span of life, to keep the body flexible, supple and resilient. You grow old when your joints, muscles, even your arteries get stiff. To keep young it is necessary to exercise these joints, tendons, ligaments, muscles and other attachments, and through increased 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 Daily Dozen Exercises Are Almost As Old As Life We mentioned that some of these exercises are as old as the human race. We could go still farther and say that they are nearly as old as life itself on this planet. The earliest mammals practiced them, for they are various forms of stretching exercises. You don't have to go farther than your own fireside to see them being practiced. Watch your cat! She lies so comfortably on the floor. Now watch her get up. See what she does? She stretches, arches her back, gives a big yawn, bends down so that her belly touches the floor and then gives one tremendous, arching stretch of her whole body. Then, and not until then, she walks gracefully out of the room. Watch your dog! When he wakens, he stretches carefully and thoroughly before he undertakes the business of the day. He stretches so vigorously that yon can almost hear his spine crack, Instinct tells him to do this. If we could borrow something from the animals, if we could match their turnings and ewistings, we might be able to keep as well and as fit as they do. When you go to the zoo or the circus watch the huge lion or the even more terrific tiger, the leopard or the jaguar. They might have been born in captivity, perhaps were never out of their cages, but look at their muscles, their elastic method of walking. In the small con- fined areas of their cages they keep in magnificient 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 twisting. They do much walking and turning. Thus they keep the big muscles of their bodies supple and elastic. It is logical to believe that if a domestic or caged animal can keep 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 the limit. In our DAILY SIX we have selected the exercises which have proven to be best for stretching all the joints, tendons 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 two or more inches from their waistlines when these ex- ercises were made a regular part of their training. It will strengthen and massage all the organs of the midsection thus improving digestion, as- similation and elimination, All movements of the body, internal and external, are muscular. When you exercise, you strengthen your body in- side as well as outside. So you strengthen and normalize all the actions of your internal organs and glands, These are the motors of your body. On their efficiency depends your very life. Although there are many men and women who exercise because their greatest desire is to possess a handsome figure, there are many, particularly older people, who wish to regain the bodily proportions of the lost youth that they let slip away. Through long neglected health this latter class of people do not feel very well and their chief interest is im-BOB HOFFMAN’S DAILY DOZEN proved health and appearances. Both will result to a considerable degree from the practice of BOB HOFFMAN'S DAILY DOZEN. Many of these people wish to exercise because they realize that improved appearance, health, mental and physical development go hand in hand. They know that all of these desired ends are necessities in the building of a successful and happy life. Daily Dozen Promotes A Perfect State Of Health With such a host of compelling reasons for exercise, the majority lose track of the greatest benefits an exercise program will provide. Aside from improved appearance, strength and increased athletic skill, the best reason (0 exercise is to promote a perfect state of health, This is obtained through stirrisig up, stimulating and strengthening the internal processes. Although all exercises have a tendency to activate the internal organs and glands through making demands upon them, the twisting, turning, stretching and massaging action of the exercises in this DAILY DOZEN accomplishes this end to a greater degree. When you determine to give your body the care it should have by following the STRENGTH AND HEALTH LIFE, you will exercise your muscles and while doing so your internal organs will be strengthened. Through physical exercise they will be taught to function at a high level of efficiency. A reserve of vital energy is built when the vital organs are strengthened, Strong, efficient organs bring a greater prospect of long life and reduce the possibility of con- tracting disease. Endurance, pep, energy, vitality, courage, and determina- tion are all products of internal strength. We can be neither strong nor active, can not have energy and endur- ance, and can not have good health unless we have strong: and efficient internal organs. This internal strength, endurance and efficiency is largely the result of performing exercises which involve the midsection, although good nutrition does play a part in it. A pure blood stream, strong respira- tory and circulatory processes are needed to keep the muscles working, to serve us at work or play. The rubbing, massaging, and internal exer- cise these DAILY DOZEN movements engender, help elimination, hasten digestion, and improve assimilation. The more the muscles move in the practice of these movements of the DAILY DOZEN, the more the organs are strengthened. You gradually develop the ability to work without fatigue, to work, harder and to play harder, to enjoy your meals more, and to forget about them when you have eaten them because of the ab- sence of discomfort or constipation. This gradual manner of improvement makes it possible to walk farther, extend yourself physically, to work without fatigue. It comes about because the organs and the glandular actions are improving too, the result of practicing these excellent exercises. Ask everyone you meet, “HAVE YOU DONE YOUR DAILY DOZEN TO-DAY?”BOB HOFFMAN‘S DAILY DOZEN SUPPLENESS AND STRENGTH THROUGH PRACTICING THE DAILY DOZEN Although the first series of the DAILY DOZEN is designed pri- marily to build health, to slenderize the waistline and to improve ap- pearance, to produce a maximum of flexibility and suppleness, it will build a fair amount of strength in all the muscles involved. This especi- ally applies to the cat stretch and the deep knee bend. Strength is the most necessary human quality. The strength to work, to play and to fight, if need be. You need twice as much strength as is normally required to perform your daily work. Just as modern automobiles are supplied with more horsepower than they will probably ever use, the human machine should be made as strong as possible so that it can meet great stress or exceptional needs when they present themselves. To develop this most important quality you must follow the best way— progressive training. To develop more than a moderate amount of strength you must teach the muscles to work against progressive resist- ance. Muscles strengthen and improve in function by doing. In the second half of the DAILY DOZEN we have included six good exercises which will build strength in the major muscle groups of the body. 7. CURL; arms. 8, PULL-UP; arms and shoulders. 9. PRESS; arms, shoulders, upper chest and upper back. 10, ROW; designed to de- velop all the muscles of the arms and particularly the upper back and latissimus muscles. 11. DEAD LIFT; develops the back. 12. SQUAT; although it develops the legs primarily, it is also good for other parts of the body. ‘These movements can be practiced with any sort of weight resistance. A barbell provides the best medium as it permits the necessary adjustment as your strength increases and adapts itself to the strength or lack of strength of any individual. The bar of the barbell used most in this form of exercise weighs 15 Ibs. With a pair of 214-Ib. weights, it weighs 20 Ibs; add a pair of 5-Ib. weights, it is 30 Ibs, With the first pair of 10-Ib. plates —50 Ibs.; with the second pair of 10's—70 Ibs. You can measure with micrometer-like precision the amount of effort which is being put forth and progressively count the repetitions and the poundages. Until you can procure a barbell you can use any sore of weight resistance—bag of sand or sugar, heavy stick of wood, steel bar, home made barbell with pipe and concrete weights, or even bricks or stones. But barbells are not expensive, they never wear out and they will serve a group of people and bring splendid results in strength, health and development. Barbells can be used in a family group, any group at school, in the services, industrial plants, churches, Sunday schools, Y.M.C.A.’s andBOB HOFFMAN’S DAILY DOZEN athletic teams, As this type of exercise builds great strength, it serves well for the strongest athletes and light starting poundage makes it appli- cable to the training of the weakest. The Daily Six Should Be Practiced Daily While the DAILY SIX should be practiced daily, not less than six times a week, even twice a day, if only the first six movements are being done that day, when and if you progress to substantial 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 in this abbreviated simplified system. It will build a good share of strength and muscle and a great deal of internal strength and endurance, too. When you become twice as strong as the average person, it is much easier to perform your daily work without fatigue. ‘There are so 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 all this, Just give this simple system a trial. You'll feel in a few weeks like you never expected to feel ag: perhaps better than you ever felt in your entire life. Your posture w: improve, people will remark about your bettered appearance, you wi be more alive, alert, have more fun, and you'll not only add years to your life, but life to your years. How To Practice Bob Hoffman's Daily Dozen There are a number of ways to practice BOB HOFFMAN'S DAILY DOZEN. If your desire is merely to keep fit in the easiest and quickest possible way, in the DAILY SIX you perform 16 repetitions after you have become accustomed to the exercises. If you wish to gain weight, to lose weight, to build more endurance, you should acquire the ability to perform each movement at least 32 times, even more in 35, the deep knee bend. In the SECOND SIX you perform 8 to 12 repetitions with moderate poundages. Take it easy at first, so that unpracticed muscles will not get stiff from your training. In a week or two you will not feel muscular stiffness no matter how many repetitions you practice. If you wish to build the maximum of physical ability, to build strength and muscle, from the practice of the SECOND SIX, you must do more work, for it is an axiom of physical training that you get out of exercise what you put into it. You can work up to substantial poundages in the SECOND SIX, using the Medium System, Monday 12 reps, the light, Wednesday 15 reps, the heavy, Friday two or three times 5. Or you can progressively increase your weights, using the set system, prac- ticing each weight training movement two or three times. After completing the SECOND SIX you can practice other weight training movements if you seek more strength and muscle, or increased athletBOB HOFFMAN’‘S DAILY DOZEN BOB HOFFMAN’S DAILY DOZEN FIRST SERIES SECOND SERIES DAILY SIX (STRENGTH & MUSCLE (STRETCHING EXERCISES) BUILDING EXERCISES) 1. FORWARD 7. CURL 2. TWIST 8. PULL 3. STOOP 9. PRESS 4, TURN 10. ROW 5. BEND 11. LIFT 6. STRETCH 12. SQUAT 1, FORWARD bend. Simple exercise to keep you young, by stretching and activating the vitals section of the body. Standing with the feet a comfortable distance apart, commence the exercise by raising the straight arms overhead, bending well back from the small of the back, bend forward, touching the floor between the feet WITH BOTH HANDS while keeping the legs straight. Start with 8 complete move- ments, every third day increase the movements by one, until you are per- forming 32 forward bends and floor touches. This exercise imparts in- creased flexibility to the muscles and the spine activates the nerve centers of the lower back, the vital section of the body. It stretches the tendons and muscles of this region, the sacrum, the sacroiliac and the hips. It promotes youth and increased elasticity in the involved parts of the body, builds endurance in walking or running. This exercise should be practiced steadily, exhaling as you touch thé floor, inhaling as the arms are raised above the head. 2. ‘TWIST. This is a simple but effective exercise to reduce fat in- side and outside the mid section and to develop the strength of the mus- cles and to keep the vertebrae loose and flexible. Assume the correct stand- ing position and extend the arms so that they are brought on a level with the shoulders, Holding the arms and shoulders on a straight line and keeping the arms directly opposite each other as if held in this position by a long pole passed across the back of the neck and held in this position by the thumbs (a stick or a barbell can be used if desired) swing the arms and shoulders in unison. First to one direction and then to the other until the line of the arms at the extreme tension of the swing is as nearly as possible at right angles to the starting position and the feet. You can swing in this manner at the rate of 20 movements to the minute until the muscles of the shoulders and back feel tired. The greatest flexibility will be found in the upper region of the spine, a slight flexing of each section of the vertebrae, giving an aggregate twist which will increase with practice. The shoulders must swing with the arms or the movement hasBOB HOFFMAN‘S DAILY DOZEN little value. The hips should keep their natural position during the exer- cise and not swing with the shoulders as the object is to make the turn with the upper body. 3. STOOP. The arms are extended as in the previous exercise and the body turned so that arms are at right angles with their original line, the hips in this case being turned slightly. Keeping the arms rigidly op- posite to each other, bend the left arm downward, at the same time bend- ing the left knee only and touch the floor between the feet. Raise the left hand until the arms assume the original position and swing the arms around until the right hand occupies the forward position. Bending the right knee only, touch the floor in the same manner with the right hand. ‘These positions can be alternated at a rate of about fifteen changes to the minute. This excellent exercise removes external and internal fat from the midsection, activates the internal organs and glands, improves all the processes of digestion and elimination, imparts exceptional suppleness and a fair degree of strength to the body parts involved. 4. TURN. Stand with heels to-gether and raise arms with locked fingers above head. Arms are kept straight and against ears throughout this movement, Moving only from the waist — make a large enough circle with your clasped hands that you can feel the tension of the mus- cles 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 inside and out and of course, has a stimulating effect on all the internal organs. 5. BEND - Deep Knee Bend. This exercise is of great value in perfecting the poise, balance, and suppleness of the body, and in strength- ening 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 the body into the low deep knee bend position. As the body descends, bring the hands forward and by continu- ing their swing the balance of the body will be easier while bending and rising. This exercise not only strengthens the largest muscles of the body, the furthest from the heart, but it builds a good share of leg strength and endurance as well. Practice this movement only a few times in the be- ginning to avoid stiffness of unused muscles, then you can work up as far as you like, even to a hundred bends. I have practiced one hundred repetitions of this movement in my various trips around the world and have kept in magnificient condition. I think that the deep knee bend and the cat stretch are the two most important exercises in the entire realm of physical training. Exhale 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 thousands of years. Commonly known as the cat stretch, it is practiced by most animals, particularly those of the cat family. You have seen them caged in a little pen in the z00 or circus, Yet they are amazingly strong and fit. Stretching in a style similar to this exercise and pacing back and forth are their only exer- cises. This movement is ideal for strengthening and slenderizing the midsection, improving the action of all internal organs and glands, but perhaps even more important it stretches all the muscles, tendons, ligaments, the back, and imparts youth and flexibility of movement to the entire body. You start this movement in the position as shown in the illustration with the body supported on the toes and the hands in the conventional floor dip position. You hold the legs stiff and arch the back as far as possible, pushing with hands and legs, the head % turned in as far as possible toward the knees. Now still keeping the legs straight, lower the abdomen so that it almost touches the floor, the arms are straight, the head thrown as far back as possible, as the back is bent in with considerable force. It is evident that the back, including the neck, is stretched from the extreme of extension to the extreme of contraction. You can practice this movement from 12 to 24 times with great benefit. Second Half Dozen Of Bob Hoffman’s Daily Dozen 7. CURL. Stand as shown in illustration with the feet about a foot apart. Grasp the weight with the undergrip, palms up and stand erect. Keep the hands turned upward slightly. Keep the elbows at the sides of the hips, and curl or life the weight to the shoulders. Perform the ex- ercise slowly with the strength of the arms alone, not the back. Lower the weight slowly to the original position. Straighten the arms completely, touching the thighs with the knuckles. Repeat the motion six times to begin. Be sure the elbows are kept at the sides in this 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 and the muscles will de- velop nearly as fast from the lowering motion as in the lifting motion. Every third exercise day increase the repetitions by one, working up to twelve. Then increase the weight and start again at six repetitions. For variation you can practice the exercise known as the back hand curl. This movement is performed with knuckles up. It develops the biceps, the big muscle of the front of the arm. Most men take pride in the posses- sion of a big arm, and the practice of this movement is a good way to develop such an arm.BOB HOFFMAN'S DAILY DOZEN 8. PULL-UP. Often called upright rowing motion. Stand close to the barbell, feet 12 to 18 inches apart. Grasp the barbell with hands shoulder width apart, knuckles to the front. While standing erect with legs straight, pull the barbell up to the chin. Lower barbell to starting position at the thighs. The movement should be performed with compara- tive slowness, lowering the weight slowly will provide considerable bene- fit. This exercise develops the arms, shoulders, upper chest and upper back. Athletes can do the Pull up from floor to chin and thus add to the effort and the increased physical benefits from the practice of this move- ment. 9. PRESS. Standing with the feet about eighteen inches apart, grasping the bell with knuckles front, pull it to the upper part of the chest. Hold the legs straight and push the bell overhead. Lower it slowly to the starting position at the upper chest. In performing this movement, keep the back erect in the military position and look straight to the front. The exercise should be done slowly and steadily for maximum muscular development. 10. ROW. Assume position shown in illustration with legs straight and body bent forward at right angles, Pull weight to the chest, not to abdomen. Keep the back flat and do not move it. Use only the arms as this is primarily an arm exercise although it is excellent for developing the upper back. 11. LIFT. Commonly called the dead weight life. Assume the usual starting position with the feet about twelve inches apart. Grasp the bar with the knuckles front, keeping the back flat, straighten legs and back, standing erect with the barbell. Be sure to keep your back flat. Some of the very best lifters perform the exercise with 300 Ibs but a good share of physical benefit will be obtained with lesser weights. This ex- ercise develops the “vital section” of the body, the lower back and loins. Men with strong backs can always jump farther, run faster and are more agile and enduring. 12. SQUAT, commonly called the flat foot deep knee bend. Place the bar upon the shoulders. 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 best exercises and although with any form of re- sistance you will gain much benefit, if you want to become really strong progressively, you must develop the ability to handle more weight in this exercise. Exhale as you lower into the squat position and inhale as you come up. If you become breathless take as many as five breaths between bends. Perform from six to twelve repetitions.BOB HOFFMAN’S DAILY DOZEN Group Training With Bob Hoffman’s Daily Dozen Any group can practice the DAILY SIX, the first series of the DAILY DOZEN. All you need is sufficient space, interested persons, and a leader to place the exercisers and to lead them through the movements. When a number of persons are to exercise with one barbell, time will be saved if persons of nearly equal strength will use the same barbell. In training of service groups, boys camps, elementary schools, high schools, colleges, Y.M.C.A.’s, clubs, or with physical fitness groups, a barbell and the SECOND SIX OF THE DAILY DOZEN offer a means of building strength and muscle, a good base for athletics, work, and the general busi- ness of living. Four men should have no difficulty in performing the ex- ercises of the SECOND SIX in ten minutes, performing the exercises with- out undue haste so that the most beneficial results can 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, women, or children and desired to have your charges work in at least semi-military fashion which is the best way for large groups to exercise, you would have groups of four with each barbell. The smallest of the group should be first in line with hands clasped in rear, feet a comfortable distance apart. The first man comes front and performs his exercise for the desired number of movements. As each man completes his exercise, he faces to the right, takes one step, faces to the right again, and takes his place at the rear of the line. In a com- paratively short time each of the men using the barbell will complete the three exercises of the SECOND SIX, the curl, pull up, and press. The last man to use the barbell and the next man in line take their places to add weight to the bar, and with the Holdtite collars and the addition of two plates, the weight is increased to the desired amount. ‘The same procedure is followed with the rowing motion, dead lift, and squat. Each person in turn performs each exercise for the desired number of counts, going to the rear of the line each time he has com- pleted an exercise. iLBOB HOFFMAN’‘S DAILY DOZEN Compound Exercises Save Time To make éven faster progress with the SECOND SIX, a system of compound exercises can be used. This is done by performing the first three exercises in succession without setting the weight down. This is not too difficult if the weights employed are not too heavy, as each movement employs a different set of muscles. At the same time, even better results are had as each exerciser must work harder, breathe harder, blood circu- lates faster, perspiration is induced, one completes the set of three breath- ing faster, heart beating more rapidly and of course good results are to be had from these more vigorous movements. It is not difficult to perform the last three of the SECOND SIX as a compound movement for the weight rests on the shoulders for the deep knee bend which rests the arms and shoulders which have had a good workout in the rowing movement. With this compound system and four exercisers per barbell, the en- tire course could be done in 10 minutes. With 6 barbells, 24 men, a good average group, would require only 10 minutes to perform the SECOND SIX. With the DAILY SIX which all perform at one time, five or ten minutes more would be required, depending upon the number of repeti- tions which are practiced. It would not be difficult to perform the e program with 24 people in twenty minutes. In training with a family group or any group made up of persons with greatly diversified strength, time is saved if each of the group will complete one series before changing the weight. This can be done as a compound exercise or as single exercises. For instance, the group may consist of father, mother and a young son. Mother is in fairly good con- dition as she has been taking part in the exercises for some time. She can employ 30 pounds in the first series. Young son is not as strong as his mother, so he can use 20 pounds to begin. Father is a barbell man of some experience, so he starts with 50 pounds on the first series. For the second series, young son takes 30 pounds, mother 50 pounds, father 70 pounds. Group Training Is Fun Husbands and wives, young men and women, sweethearts or at least training pals, groups of young men at home or at the club, during an outing at the beach, mountain or stream, or larger groups will find this SECOND SIX, this simplified, simplified system of barbell training, easily adaptable to their needs. Barbells are used to build the maximum of strength and development, but the majority of people use them to keep fit in the easiest and quickest manner. Little time and effort with a weight training course such as the SECOND SIX will develop a man until heBOB HOFFMAN’S DAILY DOZEN is twice as strong as the average man, will cause him to have an admirable physique and look good in clothes or beach costume, to enjoy super health, to have good endurance, rapid recuperative power and the ex- pectancy of long life. The DAILY DOZEN is an excellent means of overcoming the ravages of ill health, to build a weak, sickly body to strength and health, to overcome an injury, to reduce fat bodies and build smooth strong muscles, to build up an undeveloped frame, or to live ten, twenty, thirty years longer than many by avoiding heart and arterial troubles, kidney and liver troubles which remove people from this world many years before their time. A country is only as strong as its people and by taking care of your health and building your body you will be doing your part to build a stronger and healthier America. Ask everyone you meet, “HAVE YOU DONE YOUR DAILY DOZEN TO-DAY?” Rules of Healthful Living 1. Proper exercise. It is the most important essential of health. It speeds up circulation, keeps hearts strong and arteries 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, Better nutrition. This means supplying the body with all the materials it needs for building, maintenance and repair. This includes more protein foods. At least 30% of your diet should be good protein. You should have more vitamin and mineral foods, more vegetables and fruits, less of sugars, starches and fats. 3. Obtain sufficient sleep, rest, and relaxation. 4, Maintain a tranquil mind. The mind and body are inseparably tied together. What affects one, affects the other. Mental stress can kill you. First by adversely affecting the bodily processes and indirectly caus- ing more disease and physical irregularities than anyone will ever know. Even heart and arterial difficulties which kill 55% of Americans can be caused by mental stress. A cheerful, happy, tranquil mind will do much to build your health and happiness. 5. Closer adherence to health rules. Eliminate entirely or cut to a bare minimum the use of tea, coffee, white bread, white sugar, and other highly processed foods, liquor, and tobacco.14 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 standing tall. Hold up your chest which in turn pulls in your waist. When you walk, stand, and sit this way, there is ample room for 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 the proper position. It 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 to take a series of deep breaths and raise the chest as you expand it to the limit. Nutrition is important, but there is little room in a course of this size to write of nutrition. You will be wise to obtain a good book on the subject of nutrition. Walk as much as you can, wherever you can, Don't use a riding mower on your lawn, It takes 1114 miles of walking to cut the rather extensive lawn at our home, but 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 © work. Walk to school if you can, walk to the grocery and the movies. Walk briskly at times, walking and run- ning in turn is a wonderful exercise for the younger people. For those who can not run when they start this course of training, walk fast and then slow, and then fast again, It helps a great deal if you create a demand for more air and satisfy the demand by breathing deeply. Long walks will do you good. Ask everyone you meet, “HAVE YOU DONE YOUR DAILY DOZEN TODAY?” Running is more vigorous than fast walking. You can do stationary running at home or rope skipping which is one of the best exercises. If you are so situated that you can ride a bicycle with safety or roller skate, you will find that these are two of the best exercises. Make walking or similar movements a very important part of your life. Spend as much time as you can in the fresh air and sunlight. It will do you a lot of good and will provide a large amount of essential vita- min D. Exercise regularly, follow the simple health rules 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, strength and happiness from your physical program. Make a rule to convert others to this wonderful Strength & Health system of living. Teach other groups to perform these exercises, Tell theBOB HOFFMAN’‘S DAILY DOZEN fellow who works next to you, who belongs to the same club or lodge, the same church just how much good he can derive from following this improved method of living. Ask everyone you meet, "HAVE YOU PRACTICED YOUR DAILY DOZEN TODAY?” Physical Training Advice Persistence and training regularity is necessary to your success. Try not to miss an exercise period. When you make a habit of omitting your training you are likely to miss alto-gether and of course will not obtain a maximum of benefit from the practice of the Daily Dozen. The longer you continue without missing your training, the surer you are to suc- ceed, for then your training becomes a habit which you will look for- ward to with pleasureable anticipation. You can perform the Daily Six at any time, morning, noon, night, at the office or factory, upon arising, before going to bed, at odd mo- ments. But when you practice the full Daily Dozen, the evening is the best time to exercise, after your days work is done. Exercising so that you will have from a half hour to an hour of time before the evening meal, or in the early evening, two hours after your evening meal, or so that you will complete your training at least a half hour before perma- nently retiring, are the best times to exercise. 8 hours sleep is sufficient for the average man or woman, Many find 6 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 dairy products, eggs, fish, poultry, beef and mutton, some of an organic nature such as liver, heart, kidneys, plenty of green and yellow vegetables, leafy vegetables and fruits of all sorts, Food supplements and vitamin mineral tablets will help you guarantee that your body receives the ele- ments it needs. After a workout take a good, warm shower, not too hot, then a rub, if possible rest or lie down for a time. Set a goal, and let nothing cause you to deviate from that goal, to become stronger, to gain weight, to lose weight, to improve your health or appearance, to overcome your physical deficiencies. You must know what you want to accomplish, then have the willingness to work hard, Jong and intelligently toward that Goal.16 BOB HOFFMAN’S DAILY DOZEN Keep A Record Andrew Carnegie once said, the most interesting reading is a sav- ings bank book. You will find your physical progress report interesting reading too. Make a diary of your training, each day you train mark down the repetitions in all the exercises of the DAILY DOZEN, the poundages of the second six. This book will indicate how faithful you have been with your training, and show the extent of the physical re- sults you have obtained. Physical training is like putting money in the bank. If you save even a little money at irregular intervals, you will have more money than the average. But if you save regularly, and save more, in time you will be rich. If you exercise just a little and even irregularly, you will surely benefit, but if you exercise regularly, and progressively, before too long you will be physically rich. Let’s be rich physically. When you follow the rules of physical training and right living, Life Will Be Wonderful. For Athletes Bob Hoffman's DAILY DOZEN is of particular value in the train- ing of athletes. It serves well in conditioning baseball, football, basketball and other teams, rowing crews, golfers, tennis players, boxers, wrestlers, runners, jumpers, hurdlers and others who take part in track and field athletics, swimmers and all other sports. ‘The first six movements of the DAILY DOZEN, often known as the DAILY SIX, are good limbering up and warming up movements for any athlete. The barbell movements are good strength building exercises. Strength and endurance are the two most important requisites of an athlete and there is no better way to build these important physical qualities than by including the exercises of the DAILY DOZEN in the sports training program. To obtain a maximum of benefit, these move- ments should be practiced each training day before engaging in the practice of your sport. To succeed best with your sport, combine the practice of the DAILY DOZEN with your sports training. All of the movements of the DAILY DOZEN train the muscles from complete con- traction to complete extension. Thus teaching the muscles to work over a wider range and building suppleness, coordination, balance and control of the muscles.Published by THE STRENGTH & HEALTH PUBLISHING COMPANY York, Pennsylvania. Compiled and Prepared By BOB HOFFMAN York, Pennsylvania. Copyright 1958 Bob Hoffman Printed in U.S. ALBACK TO WEBSITE