11/24/2006 Print Date:

!!"#$"#%%& Workout Date:

'()*+,-(.'/0() 2 '()*+, 2 3(04+56
Walking
+789: ! 2 .;8<; +789: # 2 =>?
Weight / Level Reps / Time Set Name
Set 1 5 0
at
@('4 2 0,3 @('4 A3+.A ++
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend
your right knee and place your right foot over your left leg. Twist your body to the right and place
your left elbow against your right knee. Push your right knee towards your left shoulder as far as you
can while twisting to your right side. Hold this position for thirty seconds. Repeat as required on other
side.
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Weight / Level Reps / Time Set Name
Set 1 30 0
at
Set 2 30 0
at
@('4 2 */B@@=00 *=(*0+CA
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a
dumbbell in each hand with your arms straight down in front of you and palms turned towards your
body. Bend your knees and hips so your hips are approximately knee level or parallel to the floor.
Hold your head up and back straight. Movement: - Exhale as you straighten your legs up to a
standing position. nhale as you slowly lower the weight back to the floor by bending your knees and
hips, returning to the starting position. Repeat as required.
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Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
'D=.A 2 *,,)3(E 'D=.A .A)=A'D
Starting Position: n a doorway place your hands against the doorframe at shoulder height.
Movement: Place your right foot into the doorway and bend your knee slightly. Slowly lean into the
doorway. Hold this position for thirty seconds.
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Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
1
www.best-weight-loss-programs.net
(C) 2006 Nitin Chhoda. Any reproduction without written permission is strictly forbidden.
11/24/2006 Print Date:
'D=.A 2 C==A ,5 .A=F F/.D/F
Starting Position: Get into a push up position with your feet on a step, and your hands shoulder width
apart on the floor. Keep your back flat. Movement: nhale as you lower yourself down as far as you
can by bending your elbows. Exhale as you press yourself back up to the starting position. Repeat
as required.
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Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
@+'=F. 2 *@ '/)0.
Starting Position: - Stand with your feet shoulder width apart and your knees slightly bent. Allow your
arms to hang by your sides with a dumbbell in each hand palms turned up. Movement: - Exhale while
curling the weight up towards your shoulders, bending only your elbows. nhale while lowering the
weight to the starting position. Repeat with as required.
+789: ! 2 .;8<; +789: # 2 =>?
Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
@+'=F. 2 =G=)'+.= @(5* (0A D(BB=) '/)0.
Starting Position: Stand with your feet shoulder width apart on the middle of the band. Grip the
handles with your arms fully extended down and thumbs turned up. Movement: Exhale as you
alternately curl your thumbs up towards your shoulders. nhale as you alternately return the handles
back down to the starting position. Repeat as required.
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Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
A)+'=F. 2 ,5= ()B *@ 4+'4@('4
Starting Position: - Stand with your feet close together and knees bent and grasp a dumbbell in your
right hand while keeping your upper arm and elbow in line with and against your upper body and your
forearm hanging straight down. Place your left hand across your abdomen for support. Movement: -
Exhale while you keep your right arm in place and extend your forearm to the rear until it is straight.
Continue this movement as far as possible after the arm is fully extended and until the dumbbell is
slightly above your back. nhale as you slowly return the dumbbell to the starting position. Repeat
with other side as required.
+789: ! 2 .;8<; +789: # 2 =>?
Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
2
www.best-weight-loss-programs.net
(C) 2006 Nitin Chhoda. Any reproduction without written permission is strictly forbidden.
11/24/2006 Print Date:
(@. 2 .A(5*+56 ,@0+H/= .A)=A'D
Starting Position: Stand with feet shoulder width apart and a slight bend in your knees. Movement:
Raise your right hand up and over your head and lean your entire upper body down to that side. Hold
this position for thirty seconds.
+789: ! 2 .;8<; +789: # 2 =>?
Weight / Level Reps / Time Set Name
Set 1 30 0
at
(@. 2 .+*= ')/5'D=.
Starting Position: - Lie on your back with your knees bent together, and your waist twisted so that
your legs lie on top of each other to one side of your body. Make sure your shoulder blades are
evenly flat against the floor. Movement: - Exhale as you bring your upper body off the ground by
contracting your oblique. Repeat the required repetitions. Switch your legs to the other side of your
body to work the opposite side.
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Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
Set 3 15 0
at
Set 4 15 0
at
(@. 2 A,= A,/'D
Starting Position: Lie on your back and raise your legs straight up in the air. Movement: Exhale as
you curl your upper body towards your legs while reaching for your feet with straightened arms.
nhale as you slowly lower your upper body back down. Remember to squeeze your abs, and repeat
as required.
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Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
Set 3 15 0
at
Set 4 15 0
at
0=6. 2 3(00 .H/(A
Starting Position: - Place your upper back against a smooth wall. Stand with your feet shoulder width
apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean
back against the wall. Movement: - nhale, keeping your heels in contact with the floor at all times,
slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your
legs, keeping your head and chest up, returning to the starting position. Repeat as required.
+789: ! 2 .;8<; +789: # 2 =>?
Weight / Level Reps / Time Set Name
Set 1 15 0
at
Set 2 15 0
at
3
www.best-weight-loss-programs.net
(C) 2006 Nitin Chhoda. Any reproduction without written permission is strictly forbidden.
11/24/2006 Print Date:
'()*+,-(.'/0() 2 '()*+, 2 3(04+56
Walking
+789: ! 2 .;8<; +789: # 2 =>?
Weight / Level Reps / Time Set Name
Set 1 5 0
at
4
www.best-weight-loss-programs.net
(C) 2006 Nitin Chhoda. Any reproduction without written permission is strictly forbidden.