|
|
|
 |
|
|
| The below information is borrowed from the book "The 12-Minute Total-Body Workout" by Joyce L. Vedral, Ph.D. [Warner Books, Inc. Copyright 1989] Note: Since this book is copyrighted, the only thing I feel comfortable in sharing is the proper method of each weight exercise for the various muscles, and also her explanation of isometric and dynamic tension. If you want a thorough explanation and picture diagram of each exercise, you will need to buy this book. The following weekly muscle group schedule is her suggested method of working all muscle groups without overworking any particular muscle too much, causing injury. |
| 3 SETS OF 10 REPETITIONS (REST 10 SECONDS BETWEEN EACH REP) ---3 - 5 LB DUMBBELLS NEEDED - ALWAYS DO STRETCHING WARM-UPS FIRST! |
| ISOMETRIC TENSION: An isometric exercise is one in which one set of muscles is briefly tensed in opposition to another set of muscles. For example: Sit in a chair. Isolate your biceps by pinning your upper arm to your body and extending your arm straight down at your side. Keep your elbow riveted to your waist area. Now clench your fist and squeeze (flex) your biceps muscle as hard as possible. Begin curling your arm upward, keeping the full force of the squeezing pressure on your biceps muscle. Continue to curl you arm upward until your fist reaches shoulder height. Then, continuing to squeeze your biceps muscle as hard as possible, return to the downward (start) position. This downward tensing of the muscle is DYNAMIC TENSION. In other words, throughout the exercise, the muscle being work must be tensed, in order to get the full rewards of exercising. |
| Muscle groups worked: |
| Monday & Thursday: Chest, shoulders, triceps |
| Tuesday & Friday: Thighs, bottom and abdomen |
| Wednesday & Saturday: Back, biceps and calves |
| Sundays: If you want to continue your exercise on Sundays instead of resting, it is suggested you give extra "work" to your bottom and abdomen, because theyre a bigger trouble area. Just repeat an exercise from Tuesdays or Thursdays list. If these exercises are done correctly, it only takes 12 - 15 minutes to do them. If you want to extend your exercises to a 30 minute workout, see my note at the end of Mondays workout explanation. ** |
| MONDAY: (1) CHEST, SHOULDERS, TRICEPS - FLAT ID (Isometric/Dynamic) PRESSES |
| Chest (pectoral) muscle: Place your shoulders on the seat of a chair, with your feet together. Raise yourself onto the balls of your feet. Your back should be slightly arched. Hold a dumbbell in each hand, palms upward. The end of each dumbbell should touch your outer, upper breast area. Squeezing your pectoral muscles as hard as possible, as you apply isometric pressure, move the dumbbells upward until your arms are fully extended. Without resting, and apply the full force of dynamic tension, return to start position. Without resting, repeat the movement until you have finished your set. Complete your final two sets and immediately move to the next exercise. |
| (2) UPPER PECTORAL & ENTIRE PECTORAL AREA - INCLINE ID FLYES -Sit in a chair, holding a dumbbell in each hand. Tip the chair back to an incline by leaning back and rising up on the balls of your feet. Hold the dumbbells, palms facing inward, and extend your arms straight up. Your elbows should be slightly bent. Let the dumbbells touch each other above the center of your chest area. Using dynamic tension, extend your arms outward and downward in a semicircle until you feel a full stretch in your chest. Applying isometric pressure, return to start. Without resting, repeat the movement until you have finished your set. Complete your final two sets and immediately move to the next exercise. |
| (3) FRONT ID LATERAL RAISES [Front deltoid (shoulder) muscle] -Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells with your palms facing inward so that their ends touch your mid-thigh area. Your arms should be fully extended downward. Look straight ahead -- into a mirror if possible. Squeezing your shoulders as hard as you can and applying isometric pressure, raise both dumbbells until they reach shoulder level. Applying the full power of dynamic tension, return to start position. Keep your elbows locked throughout the movement. Without resting, repeat the movement until you have finished your set. Complete your final two sets and immediately move on to the next exercise. |
| (4) PEE-WEE ID REAR LATERAL RAISES [Rear/medial deltoid (shoulder) muscles]- Stand with your feet together, holding a dumbbell in each hand. Bending at the knees, thrust your hips forward and hold the dumbbells behind you, with palms facing inward and dumbbells touching each other. (The dumbbells will be grazing your lower buttocks area.) Squeezing your rear shoulder area as hard as possible, and applying isometric pressure, extend the dumbbells outward and upward in an arcing movement. Lead with your inward-bent, locked outer wrists and your elbows. Continue the movement until the dumbbells reach shoulder height and nearly touch each other. Applying dynamic tension, return to start and repeat the movement until you have finished your set. Complete your final two sets and immediately move to the next exercise. |
| (5) DOUBLE-ARM ID KICKBACKS - TRICEPS [entire triceps area (back upper arm)] - Stand, with your feet together, bending at the waist and the knees (slightly - about 4-6 " forward), and holding a dumbbell in each hand, palms facing inward. Bend your elbows until the dumbbells are held in line with your chest area. Squeeze your triceps area as hard as possible, applying isometric pressure, move (or "kick") the dumbbells back behind you until your arms are fully extended and your elbows locked. Applying dynamic tension, return to start and repeat the movement until you have finished your set. Complete your final two sets and immediately move to the next exercise. |
| (6) DOUBLE-ARM ID OVERHEAD EXTENSIONS - TRICEPS [entire triceps area] - Stand with feet together, holding one dumbbell with both hands. Raise the dumbbell above your head, holding it in both hands between your crossed fingers and thumbs, palms facing upward. Extend your arms straight up and pin your biceps to your ears. Using isometric tension, lower the dumbbell behind your head. Continue lowering until the dumbbell touches the back of your neck. Applying dynamic pressure, return to the start position and repeat the movement until you have finished your set. Complete your final two sets. |
| ** This is my suggestion for a 30-minute extended daily routine: |
| 1. Stretch |
| 2. Do the days 5 - 6 exercises (if possible; if you cant do that particular exercise, substitute another one you CAN do that works the same muscle)? |
| 3. Do 25 leg lifts each side |
| 4. If you have a "Thigh Master," do 50 thigh exercises |
| 5. Do 24 chest exercises |
| 6. Do 25 toe touches |
| 7. Do 25-count "hip walk" forward and 25-count backward [hip walks? Sit on floor with your legs out in front; by picking up first your right hip off the floor, then your left hip, "walk" by moving your right and left hips, across the floor] |
| The above is just a suggestion on how to extend your exercise time to make it at least 20 - 30 minutes. You might want to substitute one of your favorites instead. |
| TUESDAY: (1)FINGERTIP ID SQUATS - LEG EXERCISE #1 [3 sets - 10 reps; 10 seconds rest between sets] ALWAYS DO STRETCHING - WARM-UPS FIRST !! |
| (1) Front thigh (quadriceps) muscle and buttocks - Stand straight, with your feet shoulder-width apart and with your toes angled very slightly outward. Place your fingertips on your front thigh (quadriceps) muscle and flex (squeeze) your quadriceps so that you feel the muscle with your fingertips. Applying isometric tension, begin descending into a squat position. As you descend, you may rise up on your toes in order to maintain your balance. Apply the full force of dynamic pressure as you rise to start -- all the time pressing your fingers into your tightened quadriceps muscle. Repeat the movement without letting up on the pressure and tension -- until you have finished your set. Complete your final two sets and immediately move to the next exercise. [For those like me, due to R.A., who cant do squats "worth a squat", lol - I substitute one of my "extra" exercises listed below my Monday routine.**] |
| (2) Front thigh, hips, and buttocks - Stand straight with a three-five pound dumbbell in each hand. Place your feet a natural width apart and look straight ahead. Applying isometric tension, lunge forward with your right leg about two to three feet, letting your left knee bend so that it grazes the floor. In this position, apply the full force of isometric tension to your stretched LEFT leg. As you rise to start position, apply dynamic pressure, and flex your quadriceps (front thigh) muscle when you reach start position. Repeat the movement for the other leg and continue lunging until you have finished your set. Complete your final two sets and immediately move to the next exercise. |
| (3) Dumbbell Standing ID Squeezes - Buttocks Exercise # 1 |
| Entire buttocks area - Stand with your feet shoulder-width apart, holding a three-five pound dumbbell in each hand, palms facing your body. Lower your body about four inches by bending at the knee. Squeezing your entire buttocks area as hard as possible, rise until your knees are practically locked, but, as you rise, thrust your hips slightly forward. When you reach the up position, squeeze your buttocks as hard as possible, then, applying dynamic tension, lower yourself to start position. Repeat the movement until you have finished your set. Complete your final two sets and immediately move to the next exercise. |
| (4) Kneeling ID Angled Leg Lifts -- Buttocks Exercise # 2 |
| Entire buttocks area - Take an "all-fours" position on the floor. Extend your left leg straight out behind you; point your toes back as far as possible and slightly angle them toward your body. Squeezing your left buttock as hard as possible, and keeping your left knee locked, raise your left leg as high as possible but, instead of going straight up, move your leg slightly toward your body. When your leg reaches its high position, the toes of your left foot should be in line with your kneeling right leg. Applying the full force of dynamic tension, return to start and repeat the movement until you have finished your set. Perform the exercise for the other leg and complete our final two sets and immediately move to the next exercise. |
| (5) Dumbbell ID Sit-Ups -- Abdominal Exercise # 1 |
| Upper abdominal area - [For those, like myself, who have trouble with sit-ups, see my substitute exercise at the end of this explanation] Lie on the floor with one dumbbell placed on your upper abdominal area. Place one hand on the dumbbell and one hand behind your head, and bend your knees very slightly. If there is an available chair or couch, you can place your feet under it -- but it is not necessary. You can cross your legs at the ankles instead. Squeezing your upper abdominal area as hard as possible, and applying isometric pressure, rise rise to a sitting position. Apply dynamic tension as you return to start and repeat the movement until you have completed your set. Switch the arm that is holding the dumbbell and do your next set. For your final set, do five repetitions with one arm holding the dumbbell and five with the other arm holding the dumbbell. (The arm switching is necessary in order to ensure even development of your abdominal muscles.) [A substitute exercise: (1) Crunches - lie on floor with your lower legs resting on the seat of a chair. Put your hands behind your head, dont interlace fingers. Raise shoulders off floor while moving right elbow toward left knee resting on chair. [Do not raise body more than shoulders-off-floor height!] Alternate left and right until 1 set is done. Rest 10 seconds and finish other 2 sets. (2) Potbelly - Sit on floor with knees raised and feet together on floor. Dumbbell in hands, stretched out in front of you. Lower your back a few inches, at the same time stretch your arms out to the side, in line with your shoulders. Return to starting position. (3) Lie on floor, feet slightly apart. Lift legs high off floor; as slowly as you can manage, lower legs to floor until you are about 3-4 inches from floor. Then raise legs again. Complete 3 sets. For all substitute exercises described above, DONT FORGET isometric-dynamic pressure on abdominal muscles!! |
| (6) Dumbbell ID Leg Raises -- Abdominal Exercise #2 |
| Lower abdominal area - Lie on the floor and place a dumbbell between your feet. Place your shoulders firmly on the ground and bend your knees very slightly. Place your hands behind your neck. Squeeze your lower abdominal area as hard as possible and, applying isometric pressure, raise your legs until they are perpendicular to the floor. Apply dynamic tension as you return to start position. With no rest and no lessening of the tension and pressure, repeat the movement until you have finished your set. Complete your final two sets. |
| WEDNESDAY: BACKS, BICEPS AND CALVES- [3 SETS - 10 REPS; 10 seconds rest between sets] ALWAYS DO STRETCHING - WARM-UPS FIRST !! |
| (1) Seated ID Back Laterals - Back Exercise # 1 |
| Upper back and trapezius muscles - Sit at the edge of a chair, holding a dumbbell in each hand, palms facing behind you. Lean over until your chest touches your knees. Let the dumbbells pull your arms into a fully extended, relaxed position. Applying isometric pressure, squeeze your upper back muscles and raise your arms up and back while rotating the dumbbells so that your palms face forward. Continue to raise the dumbbells until they reach hip level, keeping your elbows close to your sides at all times. Squeeze your shoulders together when you reach the up position. Apply dynamic tension as you return to start position and repeat the movement until you have finished your set. Complete your final two sets, shrug your shoulders a few times, and immediately move to the next exercise. |
| (2) Standing ID Leaning Pulls - Back Exercise # 2 |
| Latissimus dorsi muscles ("lats") and upper back muscles - Stand with a dumbbell in each hand, palms facing behind you. Lean over slightly and raise your arms straight up so that you biceps are in line with, and about four inches away from your mouth-nose area. Applying isometric pressure, squeeze your upper back and lat muscles and, keeping your elbows locked, begin lowering your arms until the dumbbells reach your back thigh area. Apply dynamic tension as you return to start position. Repeat the movement until you have finished your set. Complete your final two sets, shake out your back and immediately move to the next exercise. |
| (3) Seated Alternate ID dumbbell Curls - Biceps Exercise # 1 |
| Biceps and forearm - Sit at the edge of a chair holding a dumbbell in each hand, palms facing away from your body. Let your arms hang straight down, and keep your elbows close to your body. Curl your wrists slightly inward and lock them. Apply isometric pressure as you flex your biceps as hard as possible and begin raising your right arm to shoulder height. As you lower your right arm to start position, apply dynamic tension, and at the same time start curling your left arm to the up position. Continue to raise and lower the dumbbells alternately until you have completed 10 reps for each arm. Complete your final two sets, shake out your arms, and immediately move to the next exercise. |
| (4) Leaning ID Concentration Curls - Biceps Exercise #2 |
| Entire biceps muscle - Stand with one dumbbell in your right hand, palm facing away from you. Lean over until your left knee is about three inches off the ground [or entirely resting on floor if this is too uncomfortable for you] Place your right elbow on your right inner knee, letting the dumbbell hang straight down, and place your left hand on your left thigh for support. The position may seem awkward at first, but youll quickly adjust to it. Apply isometric pressure to your right biceps as you curl your arm up until you cannot go any higher. Keep your wrist locked and slightly curled toward your body. Apply dynamic tension as you return to start position. Repeat the movement until you have completed 10 reps. Switch to your left arm and do 10 reps. Continue alternating arms until you have finished all 3 sets. Shake out your arms and immediately move to the next exercise. |
| (5) Seated ID Calf Raises - Calf Exercise # 1 |
| Calf (gastrocnemius) muscle - Sit at the edge of a chair with your back straight and your feet on top of a telephone directory, thick book, or attache case. Place a dumbbell between your knees and hold it there with pressure. Place the balls of your feet on the book, with your toes pointed straight ahead. Lower your heels an inch or two toward the ground. Applying isometric pressure, raise your heels until your feet are resting on the balls of the feet. Go as high as possible. Apply dynamic tension as you return to start position. Repeat the movement until you have finished your set. Complete your final two sets and shake out your calves. |
| THURSDAY: CHEST, SHOULDERS AND TRICEPS [3 Sets - 10 reps; 10 seconds rest between reps] ALWAYS DO STRETCHING - WARM-UPS FIRST! |
| (1) Inner and lower area of pectoral muscle - Stand in a natural position holding a dumbbell in each hand, palms facing your sides. Extend your arms outward at your sides until they are higher than ear height. Curve your wrists slightly downward and lock them. Apply isometric pressure to your chest (pectoral) muscles and, keeping your arms in a slightly bent position, lower the dumbbells until they nearly touch at the center of your body. Crunch your pectoral muscles together. Applying dynamic tension and stretching your pectoral muscles, return to start position. Repeat the movement until you have finished your set. Complete your final two sets, shrug your shoulders a few times, and immediately move to the next exercise. |
| (2) Seated ID dumbbell chest Squeezes - Chest Exercise #2 |
| Entire pectoral muscle, especially the inner area - Sit on a chair, holding a dumbbell in each hand. Raise your arms to form two "Ls" by bending your elbows and extending your arms outward. The dumbbells are held palms outward, in a horizontal position. Apply isometric pressure as you move your arms toward your chest, all the time maintaining the "L" position of your arms. Continue to move your elbows toward your chest until your forearms are about eight inches apart and your elbows are in line with your breasts. Apply dynamic tension as you return to start position, stretching your pectoral muscles as you reach start. Without resting, repeat the movement until you have finished your set. Complete your final two sets, shrug your shoulders a few times, and immediately move to the next exercise. |
| (3) Standing ID Side Lateral Raises - Shoulder Exercise #1 |
| The side (medial) shoulder (deltoid) muscle - Stand in a natural position with a dumbbell in each hand, palms facing each other. Let the dumbbells touch your thighs and lean very slightly forward. Squeeze your side (medial) shoulder area and raise the dumbbells outward, leading with your locked outer wrists and elbows, until the dumbbells reach ear height. Your elbows will be slightly bent in this position. Apply dynamic tension as you return to start position, and repeat the movement until you have finished your set. Complete your final two sets, shake out your shoulder-to-wrist area, and immediately move to the next exercise. |
| (4) Bent-over ID Lateral Raises Shoulder Exercise #2 |
| Rear (posterior) and side (medial) shoulder (deltoid) muscles - Stand in a natural position with a dumbbell in each hand, palms facing inward. Lean over until your torso is parallel to the floor; let the dumbbells touch each other at the center of your body. Flex your shoulder muscles and, squeezing as hard as possible, extend your arms outward until they are nearly parallel to the floor. Your elbows should be very slightly bent in this position. Apply the full force of dynamic tension as you return to start position and repeat the movement until you have finished your set. Complete your final two sets, shrug your shoulders a few times, and immediately move to the next exercise. |
| (5) Kneeling ID Dumbbell Pulldowns - Triceps Exercise #1 |
| The entire triceps area, especially inner head of muscle - Kneel on the floor, holding a dumbbell in each hand, palms facing each other. Bend your elbows and let the dumbbells touch at the center of your chest area. Lean slightly forward. You are in a "praying" position. Keeping your upper arms as close to your body as possible and using isometric pressure, lower the dumbbells until your arms are extended straight down, and then turn your wrists outward and squeeze as hard as possible. Apply dynamic tension as you return to the start position, and repeat the movement until you have finished your set. Complete your final two sets, shake our your arms, and immediately move to the next exercise. |
| (6) Standing ID Dumbbell Pushdowns - Triceps Exercise #2 |
| The entire triceps area, especially outer head of muscle - Stand in a natural position with one dumbbell held with both hands. Bend your elbows and pin them to your side. The dumbbell should be held palms down and should be held just about chest height. lock your wrists. Keeping your upper arms as close to your body as possible, begin applying isometric pressure as you lower your arms until they are fully extended downward. The dumbbell should nearly touch your front thigh area on the down position. Apply dynamic tension as you raise the dumbbell to start position. Repeat the movement until you have finished your set. Complete your final two sets and shake out your arms. |
| FRIDAY: THIGHS, BUTTOCKS AND ABDOMINALS [3 Sets; 10 reps; 10 seconds rest between reps] ALWAYS DO STRETCHING - WARM-UPS FIRST !! |
| (1) Seated ID Leg Ectensions - Thigh Exercise # 1 |
| Develops front thigh (quadriceps) muscle - Sit at the edge of a chair with your feet on the ground and a dumbbell held between your feet. Hold on to the chair on either side of you; lean back about six inches and arch your back slightly. Tense your quadriceps muscles and extend your legs straight out in front of you until your knees are locked. Apply dynamic tension as you return to start position. Repeat the movement until you have finished your set. Complete your final two sets, shake out each leg, and immediately move to the next exercise. |
| (2) Lying ID Leg Curls - Thigh Exercise #2 |
| Develops back thigh (biceps femoris) muscles [hamstrings] - Lie on the floor, face down, with a dumbbell held between your feet. Place your chest flat on the ground, and place your folded hands under your chin. Secure the weight firmly between your feet. Squeeze your back thigh muscles as hard as possible and, apply isometric pressure, bend your knees and raise your lower legs until they are perpendicular to the floor. Apply dynamic tension as you return to start position. Repeat the movement until you have finished your set. Complete your final two sets, shake out each leg, and immediately move to the next exercise. |
| (3) seated ID Scissors - Buttocks Exercise #1 |
| Develops entire buttocks area - Sit at the edge of a chair and place one hand under each buttock. Lean back until your back touches the chair back and extend your legs straight out in front of you. Lock Your knees. Squeeze your entire buttocks area as hard as possible. (You can feel your buttocks tighten with your hands.) Apply isometric pressure as you scissor your legs apart as wide as they can go. Apply dynamic tension as you return to start position, and repeat the movement until you have finished your set. Complete your final two sets. Stand up and shake your buttocks a few times, then immediately move to the next exercise. [Make sure you apply pressure to buttocks and NOT thighs in this exercise] |
| (4) Kneeling ID Feather Kick-Ups - Buttocks Exercise #2 |
| Develops entire buttocks area - Take an "all-fours" position on the floor. Raise your left thigh up and bend your knee so that your leg takes the shape of an "L." Squeeze your buttocks as hard as possible and apply isometric pressure as you extend your right buttock-to-thigh area as high as possible, until your leg is extended straight upward and as high as possible. Point your toe. Apply dynamic tension as you return to start position, and repeat the movement until you have completed your set. Switch to the other leg and perform your set. Continue to move from right to left leg until you have completed all three sets. Jump up and down on each leg a few times, letting your buttocks bounce, [you dont want to cramp up!!] and immediately move to the next exercise. |
| (5) Seated ID Leg-ins - Abdominal Exercise #1 |
| Develops lower abdominal area - Sit at the edge of a chair with a dumbbell held between your feet. Lean back until your shoulders touch the back of the chair. Grip the chair on either side in front of you and extend your legs straight out in front. Squeeze your abdominal muscles and pull your knees toward your chest until they cannot go any farther. Apply dynamic tension as you return to start position and repeat the movement until you have finished your set. Complete your final two sets and stand up and twist your upper body a few times, then immediately move to the next exercise. |
| (6) ID Crunch Twists - Abdominal Exercise #2 |
| Develops upper abdominal area, intercostal muscles - Lie on the floor, flat on your back. Cross your legs at the ankles and bend your knees slightly. Place your hands behind your neck and interlace your fingers. Apply isometric pressure as you squeeze your abdominal muscles as hard as possible, and raise your shoulders off the floor while moving your right elbow toward your left knee. Dont allow your body to rise any higher than shoulders-off-the-floor height. Apply dynamic tension as you return to start. Then repeat the movement for the other side of your body. Continue the alternating right-left movement until you have done 10 - 15 reps for each side. Complete your final two sets, then stand up and jump up and down. |
| SATURDAY: BACK, BICEPS AND CALVES - [3 Sets; 10 reps; 10 seconds rest between reps] ALWAYS DO STRETCHING - WARM-UPS FIRST !! |
| (1) Bent ID Dumbbell Rows - Back Exercise #1 |
| Develops Latissimus dorsi ("lats") and trapezius muscles - Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells palms facing inward and about six inches away from the sides of your body. Bend at the knees slightly and lean forward until your torso is slightly higher than parallel to the floor. Arch your back. Apply isometric pressure to your latissimus dorsi muscles and pull the dumbbells up until they are about waist height at the sides of your body. Apply dynamic tension and return to start position, and repeat the movement until you have finished your set. Complete your final two sets, shrug your shoulders a few times, and immediately move to the next exercise. |
| (2) ID Dumbbell Lat Pulldowns - Back Exercise #2 |
| Develops Latissimus dorsi muscles/ Lats - Stand with your feet a few inches apart, holding adumbbell in each hand. Raise both arms up so that the dumbbells are held about three inches higher than the top of your head, palms facing away from you. Spread your arms apart so that your arms form two 120-degree angles. if you look in the mirror, you should be able to see your lats clearly in this position. Your arms will be almost in the position people take when the are doing a double biceps pose, only slightly higher. Flex your lats as hard as possible and, keeping your elbows slightly to the front of you, lower the dumbbells until they reach just about ear height. Apply dynamic tension to your lat muscles as you return to start position, and repeat the movement until you have finished your set. Complete your final two sets, shake out your arms, and immediately move to the next exercise. |
| (3) ID Dumbbell Preacher Curls - Biceps Exercise #1 |
| Develops entire biceps muscle - Stand behind a chair with a dumbbell in your right hand. Tilt the chair backward and bend down until you are leaning on the floor with your left knee. Hold on to the chair with your left hand and place your right elbow on the back of the tilted chair. (The dumbbell is held in your right hand, palm facing upward.) You now have constructed a makeshift "preacher curl" bench. Controlling the tilt of the chair with your left hand, flex your right biceps as hard as possible with wrist locked and slightly bent toward you; as you apply isometric pressure, curl the dumbbell up until it grazes your nose. Apply dynamic tension as you return to start position, and repeat the movement until you have finished your set. Perform the exercise for the other arm, and continue to alternate back and forth until you have completed all 3 sets. Shake out your arms and immediately move to the next exercise. |
| (4) Standing Simultaneous ID Dumbbell Curls - Biceps Exercise #2 |
| Develops entire biceps area - Stand with your feet together or a few inches apart, holding a dumbbell in each hand. Hold the dumbbells with your palms facing away from you and your arms straight down at your sides. Keep your elbows and upper arms close to your body. Flex your biceps as hard as possible and, applying isometric pressure, simultaneously curl the dumbbells upward until you cannot curl any higher. Apply dynamic tension as you lower your arms to start position, and repeat the movement until you have finished your set. Complete your final two sets, shake out your arms, and immediately move to the next exercise. |
| (5) Standing One-leg ID Dumbbell Calf Raises - Calf Exercise #1 |
| Develops the calf (gastrocnemius) muscle - Place a telephone directory or thick book on the floor near a chair. Holding onto chair with right hand for balance, Hold a dumbbell with your left hand and stand on the book so that your heel and arch are completely off the book. (Note: the book should be high enough so that, when you extend your heel downward, your heel ust about grazes the floor or doesnt touch it at all.) Raise your right foot off the floor so that it is out of the way and lower your left heel as low as possible. Apply isometric pressure to your left calf, flexing it as hard as possible and raise yourself up onto your toes. Apply the full force of dynamic tension as you return to start position, and repeat the movement until you have finished your set. Perform the set for your other leg, and continue to alternate legs until you have completed all 3 sets. Shake out your calves and jump for joy. Congratulations! You have completed your day six 12-minute workout, and you have worked your entire body twice in one week!! |
| <*|*><*|*><*|*><*|*><*|*>A.M.E.N.<*|*><*|*><*|*><*|*><*|*> |
| \/ \/ \/ \/ \/ \/ \/ \/ \/ \/ |
|
