BODY

                             SHAPING

                             COURSE

for Men & Women of All Age

12-Week Body-Shaping Program 

Lesson 1

WEEKLY ASSIGNMENT

Weight trainers

Exercise 1: PRESS - Do one set of 8 reps

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

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

Exercise 4: SQUAT - Do one set of 10 reps

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

Do one set of 8 reps

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

Non-Weight trainers

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

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

Exercise 3: WIDE-GRIP CHIN-UP to BACK OF NECK -

Do one set of 8 reps

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

reps

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

Beginning

Abdominal Exercises

Push-out

From a

sitting position, extend

your legs straight out. Then

pull your knees back into your

chest. Do two sets of 15 reps

each, tightening your abdominal

muscles as you perform this exercise.

Alternate Leg Kicks

Lean back and support yourself for this exercise. Alternately kick each foot as

high as you can. When performed properly, you’ll feel it in your waist. Try to kick

higher with each repetition

Non-Weight Trainers

Feet-Elevated Push-Up

Place your feet on a chair and do eight push-ups. If this is hard for you,

begin with regular push-ups off the floor and as you develop your strength move

on to the elevated version. This will build your chest and arms, as well as power.

Reverse Triceps Push-Up

Place your hands on the edge of a

bed or a bench. Bending only

your arms and keeping your body

as straight as possible, lower

yourself as far down as you can.

Return to your original position.

Try to feel the action in the backs

of your arms, the tricep muscle.

This is one of the greatest

exercises for building your arms.

Hack Squats

From a standing position, squat down

until your upper legs are parallel to the

floor. Keep your back very straight.

This is a leverage exercise. You must

learn to feel it in your thighs. This

exercise was developed at Muscle

Beach, California and the men who

practiced it developed tremendous

thigh muscles.