Guest guest Posted March 21, 2012 Report Share Posted March 21, 2012 Here is the info for the book. The digital book is in process: Author: Cruise, . Title: 8 minutes in the morning [sound recording] : a simple way to start your day that burns fat and sheds the pounds / Cruise ; foreword by Robbins. Published: [Washington, D.C.] : National Library Service for the Blind and Physically Handicapped, Library of Congress, 2003. (APH, recording agency. APH, distributor.) Book Number: RC 55750 Eight Minute Workout Use dumbbells that make you feel fatigued at the twelfth time. Each day move a little to warm up then do the two exercises. Do the first listed for twelve repetitions then the second one. This is done for four sets. Then do the three cool down stretches. Cool Down Stretches Sky Reaching Pose Stand tall and reach with both hands to the sky. Reach as high as you comfortably can. Feel the stretch lengthening your spine, bringing more more range of motion to your joints. Breathe deeply through your nose. Hold for ten seconds to one minute. Hurdler's Stretch Sit on a mat on the floor with your legs extended in front of you. Keeping your back flat, gently bend forward from the hips and reach as far as you can toward your toes.. If possible, pull your toes back slightly toward your upper body. Hold for ten seconds to one minute. Cobra Stretch lie on a mat on your belly with your palms flat on the ground next to your shoulders and your legs just slightly less than shoulder lenth apart. Your feet should be resting on their tops. lift your upper body off the ground, inhaling through your nose as you rise. Press your hips into the floor and curve your upper body backward, looking up. Hold for ten seconds to one minute. Day 1 Chest - Dumbbell Press Lie on a mat on your back with your knees bent and feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell in each hand bring your elbows in line with your shoulders making a right angle between your uper arm and your side. Exhale as you slowly extend your arms and pres the dumbbells toward the ceiling. Keep your elbows slightly bent. Hold for one second. inhale as you return to the starting point. Back - Two Arm Row Sit in a sturdy chair and grasp a dumbbell in each hand. You may put a pillow on your lap for support. Lean forward and extend your arms straight down, being sure to keep your elbows slightly bent. Exhale as you slowly bend your elbows and bring them toward the ceiling. Once the dumbbells reach the top of your thigh, hold for one second. Inhale as you slowly lower the dumbbells to the starting point. Day 2 Shoulders - lateral Raise Stand with your feet shoulder width apart, your back straight and your abs tight. Hold a dumbbell in each hand at your sides with your arms straight and your elbows slightly bent. Exhale as you slowly lift the dumbbells out to the side until they are slightly above shoulder level and your palms are facing the floor. Hold for one second. Inhale as you slowly lower your hands to the starting point. Abdominals - Crunch lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with one hand and place it between your chin and collar bone. with your other hand, grasp your wrist. this will prevent you from leading with your head and straining your neck. Wihtout moving your lower body, exhale and slowly curl your upper torso until your shoulder blades are off the ground. Hold for one second. Inhale as you slowly lower yourself to the starting position. Day 3 Triceps - lying Kickback lie on a mat on your back with a dumbbell in each hand by your ears and your elbows pointing up. Exhale as you slowly extend your arms and raise your dumbbells toward the ceiling. Straighten your arms but keep your elbows slightly bent. Hold for one second. Inhale as you lower the dumbbells to the starting point. biceps - Standing Curl\ With your feet shoulder width apart and your arms extended by your sides, hold a dumbbell in each hand, palms facing forward. Exhale as you simultaneously curl both arms to jkust past ninety degrees, bringing your palms toward your biceps. Keep your elbows close to yor sides and concentrate on moving only from your elbow joints, not from your shoulders. Hold for one second. Inhale as you return to the starting point. Day 4 Hamstrings - Hamstring Leglift lie on a mat with your palms on the floor and your heels on the seat of a sturdy chair. Exhale as you slowly contract the backs of your upper thighs to push your butt toward the ceiling. Hold for one second. Inhale as you slowly lower your butt to the starting point. quadraceps - Squat Stand with your feet slightly wider than shoulder width apart and your arms at your sides. Keeping your backs straight and your abs tight, exhale as you slowly squat down to about ninety degrees. Push your butt out as if you were sitting in a chair and don't let your knees extend forwrad past your toes. If you need to, you can rest your hands on your thighs. Hold for one second. Inhale as you slowly return to the starting position. Day 5 Calves - Standing Heel Raise Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides with your armns extended but not locked. Keep your chest out, your shoulder blades rolled back and down and your abs tight. Exhale as you slowly rise off your heels onto your tiptoes. Hold for one second. Inhale as you slowly lower yourself to the starting position. butt - Kick Up Kneel on a mat on all fours with your knees hip width apart, your hands slightly wider apart than your shoulders and your fingers pointing forward. Keeping your head up, raise your left leg until your thigh is in line with your torso. Bend your knee and exhale as you slowly push your foot toward the ceiling. If this puts too much stress on your back, lower yourt head until you are looking down at the mat. Once you've reached yuour maximum contraction, hold for one second. Inhale as you slowly lower your leg until it is in line with your torso. Do one set with one leg then switch sides. Day 6 Inner Thigh - Inner Thigh Leg Raise lie on a mat on your left side with your left elbow and forearm supporting your upper body and your left leg extended. Bend your right knee and pllace your right foot behind your left leg for balance. Keping your left leg straight, exhale as you slowly ligt your left foot as high as you can. Hold for one second. Inhale as you lower your foot to the starting position. Do one set with your left leg then switch sides. Outer Thigh - Donkey Kneel on a mat on all fours with your knees hip width apart, your hands place sslightly wider than your shoulders and your fingers pointing forward. Keep your back straight and your head up. Keeping your leg bent at a ninety degree angle, exhale as you raise your right leg out to the side like a dog at a fire hydrant. Hold for one second. Inhale as you slowly lower your leg to the starting point. Do one set with your right leg then switch sides. Day 7 Day off. Day 8 Chest - Knee Push-up Kneel on a mat on all fours with your knees hip width apart, your hands slightly wider than shoulder lenth apart and your fingers pointing forward. Bring your pelvis forward so that your body creates a straight line from your knees to your head. Inhale and lower your chest toward the floor until your elbows are even with your shoulders, keeping your back straight and your abs tight. Exhale and push back up to the starting position, keeping your elbows slightly bent. Back - Bird Dog Kneel on a mat on all fours with your knees hip width apart, your hands slightly wider than shoulder width apart and your fingers pointing forward. keeping your head up, exhale and simultaneously lift and extend your left arm and your right leg. Keep your back straight and abs tight throughout the move. When your arm and thigh are parallel to the floor, hold for a count of three. Inhale as you lower them back to the starting position. Repeat with the opposite arm and leg. Continue to switch sides until you have you have completed one set on each side. Day 9 Shoulders - Overhead Press Sit on the edge of a sturdy chair with your back straight and your abs tight. Hold a dumbbell in each hand and your hands just above the ear level and your palms facing forward. Your upper arms should be parallel to the floor and your elbows bent at a ninety degree angle. Exhale as you slowly straighten your arms and press the dumbbells toward the ceiling, keeping your elbows slightly bent. Hold for one second. Inhale as you return to the starting position. Abdominals - lower Pull Sit on a mat on the floor with your legs slightly bent, your heels just above the floor and your hands just behind your butt for support. Exhale as you slowly raise your heels and bring your knees toward your torso. When your thighs and abdomen make a ninety degree angle, hold for one second. Inhale as you slowly return to the starting position. Day 10 Triceps - Dip Sit on a mat with your legs bent at a ninety degree angle and your hands about one foot behind your butt for support. Your fingers should face toward you. Your arms should be slightly bent and your butt should be slightly off the floor. Your butt should not touch the floor until you are finished with the exercise. Exhale as you slowly extend your arms , keeping your elbows slightly bent. When your arms are extended, hold for one second. Inhale as you lower yourself back to the starting position. biceps - Hammer Stand with your feet shoulder width apart, your back straight and your abs tight. Hold a dumbbbell in each hand at your sides with your palms facing in. Keeping your palms in this position, exhale as you slowly curl your arms up just past ninety degrees. Hold for one second. Inhale as you lower your arms to the starting position. Day 11 hamstring Curl lie on stomach and curl left leg up to ninety degrees and lower for 12 reps then switch legs. Quadracepts lunge lunge forward with left leg until it becomes close to a ninety degree angle. Repeat with the right leg leading. Repeat for twelve reps. Day 12 Calves - Seated Raise Sit in a sturdy chair with your feet flat on the floor and hold a dumbbell in place on top of each knee. Exhale as you slowly raise your heels, keeping your toes on the floor. You should feel this in your calves. Hold for one second. Inhale as you lower your heels to the starting position. Butt - Squeeze lie on a mat on your back with your palms flat on the mat, your feet shoulder width apart and your knees bent. Exhale as you press through your feet to lift your butt three to six inches off the floor. Push your pelvis up, flattening the normal s-curve in your lower back. Squeeze your butt for one second. Inhale as you slowly return to the starting position. Day 13 Inner Thigh - Frog lie on a mat on your back with your palms flat on the mat at your sides. Pull your knees into your chest. Allow your feet to touch and your knees to splay to the sides, resembling a frogs leg position. Exhale as you raise your legs straight up, keeping the inner edges of your feet together. Stop before your legs are completely straight and gbe sure not to lock your knees. Hold for one second. Inhale as you return to the starting position. Outer Thigh - Leg Raise Lie on a mat on your left side. Support your upper body with your left elbow. Your legs should be extended and aligned with your upper body. Exhale as you slowly raise your upper leg. Hold for one second. Inhale as you slowly return your leg to the starting position. Repeat twelve times with your left leg then switch sides. For more resistance, wear ankle weights. Day 14 Day Off Day 15 Chest - Fly lie on a mat on your back with your knees bent and your feet flat on the floor. With a dumbbell in each hand extend your arms straight out from your body on the floor, palms facing up. Exhale as you slowly raise your arms straight up until the dumbbells are almost touching each other above your chest. Your palms should be facing each other. Keep your elbows slightly bent. Hold for one second. Inhale as you slowly lower your arms to the starting position. Back - Standing Bent Over Roll Stand with your feet shoulder width apart. With a dumbbell in each hand, bend over so that your butt sticks out and your knees are bent. Extend your arms so that your hands are directly beneath your shoulders. Keeping your back straight, exhale as you slowly bring your elbows straight back, pulling the dumbbells toward your chest. Hold for one second. Inhale as you lower the dumbbells to the starting position. Day 16 Shoulders - Bent Over Lateral Raise Sit in a sturdy chair and grasp a dumbbell in each hand. You may put a pillow on your lap for support. Lean forward, making sure to keep your back straight. Your arms should be slightly bent at your sides. Exhale as you slowly raise the dumbbells to your sides, keeping your elbows slightly bent. Hold for one second. Inhale as you slowly return to the starting position. Abdominals - Crunch lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with one hand and place it between your chin and collar bone. with your other hand, grasp your wrist. this will prevent you from leading with your head and straining your neck. Wihtout moving your lower body, exhale and slowly curl your upper torso until your shoulder blades are off the ground. Hold for one second. Inhale as you slowly lower yourself to the starting position. Day 17 Triceps - Standing Kickback Stand with your feet shoulder width apart, your knees bent and a dumbbell in each hand. Bend forward slightly, keeping youur back straight and abs tight. Bend your arms at a ninety degree angle. Exhale as you slowly straighten your arms and press the dumbbells behind your butt, keeping your elbows slightly bent. Hold for one second. Inhale as you slowly return to the starting position. biceps - One Armed Curl Sit in a sturdy chair and hold a dumbbell in your left hand. Bend forweard and extend your left arm between your legs so your arm is braced against the inside of your left thigh.Exhale as you curl the dumbbell, bringing your palm toward your bicep. When you've curled your arm to just beyond a ninety degree angle, hold for one second. Inhale as you lower the dumbbell to the starting position. Repeat twelve times with the same arm then switch sides. Day 18 Hamstrings - One Legged Curl Kneel on a mat on all fours with your knees hip width apart, your hands placed slightly wider than your shoulders and your fingers pointing forward. With your head up, raise your left leg, keeping your leg extended. Once your foot is level with your butt, exhale as you slowly curl your foot to form a ninety degree angle with your butt. Hold for one second. Inhale as you lower your foot to the starting position. Repeat twelve times with the left leg then switch sides. Quadraceps - Standing Raise Stand with your feet shoulder width apart and your arms at your sides. Shift your body weight to your right leg and raise your left foot until your left leg is bent at the knee at a ninety degree angle. If you feel unbalanced, hold on to a sturdy chair. Exhale as you slowly extend your left foot forward. Hold for one second. Inhale as youy you lower your foot to the starting position. Repeat twelve times with the left leg then switch sides. Day 19 Calves - Standing Heel Raise Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides with your armns extended but not locked. Keep your chest out, your shoulder blades rolled back and down and your abs tight. Exhale as you slowly rise off your heels onto your tiptoes. Hold for one second. Inhale as you slowly lower yourself to the starting position. Butt - Leglift Kneel on a mat on all fours with your knees hip width apart, your hands placed slightly wider than your shoulders and your fingers pointing forward. With your head up, raise your left leg and extend your knee until your leg is parallel to the floor. Exhale as you slowly bring your whole leg up as high as you can. focus on moving only from your hip. If this puts too much stress on your back, lower your head so that you are looking down at the mat. Hold for one second. Inhale as you slowly return to the starting position. Repeat twelve times with the left leg then switch sides. Day 20 Inner thigh - Plie Stand with your feet slightly wider than shoulder width apart. Point your toes away from the center of your body and point your heels inward. Grasp a dumbbell with both hands in front of your abdomen at the midline of your body., with your elbows bent. Exhale as you squat down until your knees are bent at almost a ninety degree angle. If your knees extend forward past your toes, your feet are not far enough apart. Hold for one second. Inhale as you slowly rise to the starting position. Outer Thigh - Pep Leader Stand with your feet shoulder width apart and your arms cross over your chest. Exhale as you lift your right leg out to the side and extend your arms for balance. Hold for one second. Inhale as you slowly return your leg to the starting position. Repeat twelve times with the right leg then switch sides. Day 21 Day off. Day 22 Chest - push-up on a mat on the floor, start with your arms extended but your elbows slightly bent. Your hands should be slightly wider apart then shoulder width and your fingers should be pointing forward. Your toes should be pointing down. Keeping your head up, inhale and slowly bend your elbows as you lower your chest toward the floor. Make sure to keep your back straight and abs tight throughout the move. Stop when your elbows are even with your shoulders. Exhale and slowly raise yourself back to the starting position. If you need to, you can do the easier knee push-up. Back - Superman lie on a mat with your belly on the floor, your legs straight and your arms extended in front of you like Superman flying through the air. Keeping your head up, exhale and simultaneously lift your arms and your legs about four inches off the ground. If this position puts too much stress on your back, lower your head so that you are looking down at the mat. Hold for one second. Inhale while you are slowly lowering yourself to the starting position. Day 23 Shoulders - forward Raise Stand with your feet shoulder width apart. Hold a dumbbell in each hand at your sides. Exhale as you simultaneously raise both arms straight out in front of you. Move only your shoulder joints, keeping your back straight and your elbows slightly bent and stable without being locked. Keep your wrists firm throughout the move. When the dumbbells reach the level of your shoulders, hold for one second. Inhale as you lower your hands to the starting position. Abdominals - lower Pull Sit on a mat on the floor with your legs slightly bent, your heels just above the floor and your hands just behind your butt for support. Exhale as you slowly raise your heels and bring your knees toward your torso. When your thighs and abdomen make a ninety degree angle, hold for one second. Inhale as you slowly return to the starting position. Day 24 Triceps - Seated Overhead Sit in a sturdy chair, grasp a dumbbell with both hands and raise your arms over your head, keeping your elbows slightly bent. Inhale as you slowly bend your elbows and lower the dumbell behind your head. Keep your elbows as close to yor head as possible. When your forearms are parallel to the floor, hold for one second. Exhale as you raise the dumbbell to the starting position. biceps - Seated Curl Sit on the edge of a sturdy chair and hold a dumbbell in each hand with your arms relaxed at your sides, palms facing out. Exhale as you slowly bend your elbows, curling the dumbbells up toward your shoulders. Keep your wrists straight throughout the move. When your arms are bent just beyond a ninety degree angle, hold for one second. Inhale as you lower the dumbbells to the starting position. Day 25 Hamstrings - Hamstring Leglift Lie on a mat on your back with your palms flat on the mat and your heels on the seat of a sturdy chair. Exhale as you slowly contract the backs of your upper thighs to push your butt toward the ceiling. Hold for one second. Inhale as you slowly lower your butt to the starting point. Quadraceps - The Wall Stand with your back against a wall and your feet shoulder width apart about two feet in front of the wall. Rest your hands on your thighs. slowly slide down the wall, bending your knees until you are in a high seated position. Hold for one minute, making sure to breathe deeply while holding. do only one repetition for this exercise. Day 26 Calves - Seated Raise Sit in a sturdy chair with your feet flat on the floor and hold a dumbbell in place on top of each knee. Exhale as you slowly raise your heels, keeping your toes on the floor. You should feel this in your calves. Hold for one second. Inhale as you lower your heels to the starting position. butt - Wide Squeeze Stand with your feet slightly wider than shoulder width apart, your arms at your sides and your knees slightly bent. Inhale as you bend your knees to ninety degrees, making sure to squeeze your butt muscles. Hold for one second. Exhale as you slowly push your butt back to the starting position. Day 27 Inner Thigh - Inner Thigh Leg Raise lie on a mat on your left side with your left elbow and forearm supporting your upper body and your left leg extended. Bend your right knee and pllace your right foot behind your left leg for balance. Keping your left leg straight, exhale as you slowly ligt your left foot as high as you can. Hold for one second. Inhale as you lower your foot to the starting position. Do one set with your left leg then switch sides. Outer Thigh - Leg Raise lie on a mat on your left side. Support your upper body with your left elbow. Your legs should be extended and aligned with your upper body. Exhale as you slowly raise your upper leg. Hold for one second. Inhale as you slowly lower your leg to the starting position. Repeat twelve times with your left leg then switch sides. For more resistance, wear ankle weights. Day 28 Day off. Dean Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 21, 2012 Report Share Posted March 21, 2012 Thanks so much for this. I will read it over and see if I can start doing it. I don't get out walking anymore so I do need to start a better exercise program that I can just do here at home. Lora 8 Minutes in the Morning > Here is the info for the book. The digital book is in process: > > Author: Cruise, . > Title: 8 minutes in the morning [sound recording] : a > simple way to start your day that burns fat and sheds the > pounds / Cruise ; foreword by Robbins. > Published: [Washington, D.C.] : National Library Service for > the Blind and Physically Handicapped, Library of > Congress, > 2003. (APH, recording agency. APH, distributor.) > Book Number: RC 55750 > > > Eight Minute Workout > > Use dumbbells that make you feel fatigued at the twelfth time. > > Each day move a little to warm up then do the two exercises. Do the first > listed for twelve repetitions then the second one. This is done for four > sets. Then do the three cool down stretches. > > Cool Down Stretches > > Sky Reaching Pose > > Stand tall and reach with both hands to the sky. Reach as high as you > comfortably can. Feel the stretch lengthening your spine, bringing more > more > range of motion to your joints. Breathe deeply through your nose. Hold for > ten seconds to one minute. > > Hurdler's Stretch > > Sit on a mat on the floor with your legs extended in front of you. Keeping > your back flat, gently bend forward from the hips and reach as far as you > can toward your toes.. If possible, pull your toes back slightly toward > your > upper body. Hold for ten seconds to one minute. > > Cobra Stretch > > lie on a mat on your belly with your palms flat on the ground next to your > shoulders and your legs just slightly less than shoulder lenth apart. Your > feet should be resting on their tops. lift your upper body off the ground, > inhaling through your nose as you rise. Press your hips into the floor and > curve your upper body backward, looking up. Hold for ten seconds to one > minute. > > Day 1 > > Chest - Dumbbell Press > Lie on a mat on your back with your knees bent and feet flat on the floor. > You may place one or more pillows under your back and head for support. > Holding a dumbbell in each hand bring your elbows in line with your > shoulders making a right angle between your uper arm and your side. Exhale > as you slowly extend your arms and pres the dumbbells toward the ceiling. > Keep your elbows slightly bent. Hold for one second. inhale as you return > to > the starting point. > > Back - Two Arm Row > Sit in a sturdy chair and grasp a dumbbell in each hand. You may put a > pillow on your lap for support. Lean forward and extend your arms straight > down, being sure to keep your elbows slightly bent. Exhale as you slowly > bend your elbows and bring them toward the ceiling. Once the dumbbells > reach > the top of your thigh, hold for one second. Inhale as you slowly lower the > dumbbells to the starting point. > > Day 2 > > Shoulders - lateral Raise > Stand with your feet shoulder width apart, your back straight and your abs > tight. Hold a dumbbell in each hand at your sides with your arms straight > and your elbows slightly bent. Exhale as you slowly lift the dumbbells out > to the side until they are slightly above shoulder level and your palms > are > facing the floor. Hold for one second. Inhale as you slowly lower your > hands > to the starting point. > > Abdominals - Crunch > lie on a mat on your back with your knees bent and your feet flat on the > floor. Make a fist with one hand and place it between your chin and collar > bone. with your other hand, grasp your wrist. this will prevent you from > leading with your head and straining your neck. Wihtout moving your lower > body, exhale and slowly curl your upper torso until your shoulder blades > are > off the ground. Hold for one second. Inhale as you slowly lower yourself > to > the starting position. > > Day 3 > > Triceps - lying Kickback > lie on a mat on your back with a dumbbell in each hand by your ears and > your elbows pointing up. Exhale as you slowly extend your arms and raise > your dumbbells toward the ceiling. Straighten your arms but keep your > elbows > slightly bent. Hold for one second. Inhale as you lower the dumbbells to > the > starting point. > > biceps - Standing Curl\ > With your feet shoulder width apart and your arms extended by your sides, > hold a dumbbell in each hand, palms facing forward. Exhale as you > simultaneously curl both arms to jkust past ninety degrees, bringing your > palms toward your biceps. Keep your elbows close to yor sides and > concentrate on moving only from your elbow joints, not from your > shoulders. > Hold for one second. Inhale as you return to the starting point. > > Day 4 > > Hamstrings - Hamstring Leglift > lie on a mat with your palms on the floor and your heels on the seat of a > sturdy chair. Exhale as you slowly contract the backs of your upper thighs > to push your butt toward the ceiling. Hold for one second. Inhale as you > slowly lower your butt to the starting point. > > quadraceps - Squat > Stand with your feet slightly wider than shoulder width apart and your > arms > at your sides. Keeping your backs straight and your abs tight, exhale as > you > slowly squat down to about ninety degrees. Push your butt out as if you > were sitting in a chair and don't let your knees extend forwrad past your > toes. If you need to, you can rest your hands on your thighs. Hold for one > second. Inhale as you slowly return to the starting position. > > Day 5 > > Calves - Standing Heel Raise > Stand with your feet shoulder width apart. Hold a dumbbell in each hand at > your sides with your armns extended but not locked. Keep your chest out, > your shoulder blades rolled back and down and your abs tight. Exhale as > you > slowly rise off your heels onto your tiptoes. Hold for one second. Inhale > as > you slowly lower yourself to the starting position. > > butt - Kick Up > Kneel on a mat on all fours with your knees hip width apart, your hands > slightly wider apart than your shoulders and your fingers pointing > forward. > Keeping your head up, raise your left leg until your thigh is in line with > your torso. Bend your knee and exhale as you slowly push your foot toward > the ceiling. If this puts too much stress on your back, lower yourt head > until you are looking down at the mat. Once you've reached yuour maximum > contraction, hold for one second. Inhale as you slowly lower your leg > until > it is in line with your torso. Do one set with one leg then switch sides. > > Day 6 > > Inner Thigh - Inner Thigh Leg Raise > lie on a mat on your left side with your left elbow and forearm supporting > your upper body and your left leg extended. Bend your right knee and > pllace > your right foot behind your left leg for balance. Keping your left leg > straight, exhale as you slowly ligt your left foot as high as you can. > Hold > for one second. Inhale as you lower your foot to the starting position. Do > one set with your left leg then switch sides. > > Outer Thigh - Donkey > Kneel on a mat on all fours with your knees hip width apart, your hands > place sslightly wider than your shoulders and your fingers pointing > forward. > Keep your back straight and your head up. Keeping your leg bent at a > ninety > degree angle, exhale as you raise your right leg out to the side like a > dog > at a fire hydrant. Hold for one second. Inhale as you slowly lower your > leg > to the starting point. Do one set with your right leg then switch sides. > > Day 7 > > Day off. > > > Day 8 > > Chest - Knee Push-up > Kneel on a mat on all fours with your knees hip width apart, your hands > slightly wider than shoulder lenth apart and your fingers pointing > forward. > Bring your pelvis forward so that your body creates a straight line from > your knees to your head. Inhale and lower your chest toward the floor > until > your elbows are even with your shoulders, keeping your back straight and > your abs tight. Exhale and push back up to the starting position, keeping > your elbows slightly bent. > > Back - Bird Dog > Kneel on a mat on all fours with your knees hip width apart, your hands > slightly wider than shoulder width apart > and your fingers pointing forward. keeping your head up, exhale and > simultaneously lift and extend your left arm and your right leg. Keep your > back straight and abs tight throughout the move. When your arm and thigh > are > parallel to the floor, hold for a count of three. Inhale as you lower them > back to the starting position. Repeat with the opposite arm and leg. > Continue to switch sides until you have you have completed one set on each > side. > > Day 9 > > Shoulders - Overhead Press > Sit on the edge of a sturdy chair with your back straight and your abs > tight. Hold a dumbbell in each hand and your hands just above the ear > level > and your palms facing forward. Your upper arms should be parallel to the > floor and your elbows bent at a ninety degree angle. Exhale as you slowly > straighten your arms and press the dumbbells toward the ceiling, keeping > your elbows slightly bent. Hold for one second. Inhale as you return to > the > starting position. > > Abdominals - lower Pull > Sit on a mat on the floor with your legs slightly bent, your heels just > above the floor and your hands just behind your butt for support. Exhale > as > you slowly raise your heels and bring your knees toward your torso. When > your thighs and abdomen make a ninety degree angle, hold for one second. > Inhale as you slowly return to the starting position. > > Day 10 > > Triceps - Dip > Sit on a mat with your legs bent at a ninety degree angle and your hands > about one foot behind your butt for support. Your fingers should face > toward > you. Your arms should be slightly bent and your butt should be slightly > off > the floor. Your butt should not touch the floor until you are finished > with > the exercise. Exhale as you slowly extend your arms , keeping your elbows > slightly bent. When your arms are extended, hold for one second. Inhale > as > you lower yourself back to the starting position. > > biceps - Hammer > Stand with your feet shoulder width apart, your back straight and your abs > tight. Hold a dumbbbell in each hand at your sides with your palms facing > in. Keeping your palms in this position, exhale as you slowly curl your > arms > up just past ninety degrees. Hold for one second. Inhale as you lower your > arms to the starting position. > > Day 11 > > hamstring Curl > > lie on stomach and curl left leg up to ninety degrees and lower for 12 > reps > then switch legs. > > Quadracepts lunge > lunge forward with left leg until it becomes close to a ninety degree > angle. > Repeat with the right leg leading. Repeat for twelve reps. > > Day 12 > > Calves - Seated Raise > Sit in a sturdy chair with your feet flat on the floor and hold a dumbbell > in place on top of each knee. Exhale as you slowly raise your heels, > keeping > your toes on the floor. You should feel this in your calves. Hold for one > second. Inhale as you lower your heels to the starting position. > > Butt - Squeeze > lie on a mat on your back with your palms flat on the mat, your feet > shoulder width apart and your knees bent. Exhale as you press through your > feet to lift your butt three to six inches off the floor. Push your pelvis > up, flattening the normal s-curve in your lower back. Squeeze your butt > for > one second. Inhale as you slowly return to the starting position. > > Day 13 > > Inner Thigh - Frog > lie on a mat on your back with your palms flat on the mat at your sides. > Pull your knees into your chest. Allow your feet to touch and your knees > to > splay to the sides, resembling a frogs leg position. Exhale as you raise > your legs straight up, keeping the inner edges of your feet together. Stop > before your legs are completely straight and gbe sure not to lock your > knees. Hold for one second. Inhale as you return to the starting position. > > Outer Thigh - Leg Raise > Lie on a mat on your left side. Support your upper body with your left > elbow. Your legs should be extended and aligned with your upper body. > Exhale > as you slowly raise your upper leg. Hold for one second. Inhale as you > slowly return your leg to the starting position. Repeat twelve times with > your left leg then switch sides. For more resistance, wear ankle weights. > > Day 14 > > Day Off > > Day 15 > > Chest - Fly > lie on a mat on your back with your knees bent and your feet flat on the > floor. With a dumbbell in each hand extend your arms straight out from > your > body on the floor, palms facing up. Exhale as you slowly raise your arms > straight up until the dumbbells are almost touching each other above your > chest. Your palms should be facing each other. Keep your elbows slightly > bent. Hold for one second. Inhale as you slowly lower your arms to the > starting position. > > Back - Standing Bent Over Roll > Stand with your feet shoulder width apart. With a dumbbell in each hand, > bend over so that your butt sticks out and your knees are bent. Extend > your > arms so that your hands are directly beneath your shoulders. Keeping your > back straight, exhale as you slowly bring your elbows straight back, > pulling > the dumbbells toward your chest. Hold for one second. Inhale as you lower > the dumbbells to the starting position. > > Day 16 > > Shoulders - Bent Over Lateral Raise > Sit in a sturdy chair and grasp a dumbbell in each hand. You may put a > pillow on your lap for support. Lean forward, making sure to keep your > back > straight. Your arms should be slightly bent at your sides. Exhale as you > slowly raise the dumbbells to your sides, keeping your elbows slightly > bent. > Hold for one second. Inhale as you slowly return to the starting position. > > Abdominals - Crunch > lie on a mat on your back with your knees bent and your feet flat on the > floor. Make a fist with one hand and place it between your chin and collar > bone. with your other hand, grasp your wrist. this will prevent you from > leading with your head and straining your neck. Wihtout moving your lower > body, exhale and slowly curl your upper torso until your shoulder blades > are > off the ground. Hold for one second. Inhale as you slowly lower yourself > to > the starting position. > > Day 17 > > Triceps - Standing Kickback > Stand with your feet shoulder width apart, your knees bent and a dumbbell > in > each hand. Bend forward slightly, keeping youur back straight and abs > tight. > Bend your arms at a ninety degree angle. Exhale as you slowly straighten > your arms and press the dumbbells behind your butt, keeping your elbows > slightly bent. Hold for one second. Inhale as you slowly return to the > starting position. > > biceps - One Armed Curl > Sit in a sturdy chair and hold a dumbbell in your left hand. Bend forweard > and extend your left arm between your legs so your arm is braced against > the > inside of your left thigh.Exhale as you curl the dumbbell, bringing your > palm toward your bicep. When you've curled your arm to just beyond a > ninety > degree angle, hold for one second. Inhale as you lower the dumbbell to the > starting position. Repeat twelve times with the same arm then switch > sides. > > Day 18 > > Hamstrings - One Legged Curl > Kneel on a mat on all fours with your knees hip width apart, your hands > placed slightly wider than your shoulders and your fingers pointing > forward. With your head up, raise your left leg, keeping your leg > extended. > Once your foot is level with your butt, exhale as you slowly curl your > foot > to form a ninety degree angle with your butt. Hold for one second. Inhale > as > you lower your foot to the starting position. Repeat twelve times with the > left leg then switch sides. > > Quadraceps - Standing Raise > Stand with your feet shoulder width apart and your arms at your sides. > Shift > your body weight to your right leg and raise your left foot until your > left > leg is bent at the knee at a ninety degree angle. If you feel unbalanced, > hold on to a sturdy chair. Exhale as you slowly extend your left foot > forward. Hold for one second. Inhale as youy you lower your foot to the > starting position. Repeat twelve times with the left leg then switch > sides. > > Day 19 > > Calves - Standing Heel Raise > Stand with your feet shoulder width apart. Hold a dumbbell in each hand at > your sides with your armns extended but not locked. Keep your chest out, > your shoulder blades rolled back and down and your abs tight. Exhale as > you > slowly rise off your heels onto your tiptoes. Hold for one second. Inhale > as > you slowly lower yourself to the starting position. > > Butt - Leglift > Kneel on a mat on all fours with your knees hip width apart, your hands > placed slightly wider than your shoulders and your fingers pointing > forward. With your head up, raise your left leg and extend your knee until > your leg is parallel to the floor. Exhale as you slowly bring your whole > leg > up as high as you can. focus on moving only from your hip. If this puts > too > much stress on your back, lower your head so that you are looking down at > the mat. Hold for one second. Inhale as you slowly return to the starting > position. Repeat twelve times with the left leg then switch sides. > > Day 20 > > Inner thigh - Plie > Stand with your feet slightly wider than shoulder width apart. Point your > toes away from the center of your body and point your heels inward. Grasp > a > dumbbell with both hands in front of your abdomen at the midline of your > body., with your elbows bent. Exhale as you squat down until your knees > are > bent at almost a ninety degree angle. If your knees extend forward past > your > toes, your feet are not far enough apart. Hold for one second. Inhale as > you > slowly rise to the starting position. > > Outer Thigh - Pep Leader > Stand with your feet shoulder width apart and your arms cross over your > chest. Exhale as you lift your right leg out to the side and extend your > arms for balance. Hold for one second. Inhale as you slowly return your > leg > to the starting position. Repeat twelve times with the right leg then > switch > sides. > > Day 21 > > Day off. > > Day 22 > > Chest - push-up > on a mat on the floor, start with your arms extended but your elbows > slightly bent. Your hands should be slightly wider apart then shoulder > width > and your fingers should be pointing forward. Your toes should be pointing > down. Keeping your head up, inhale and slowly bend your elbows as you > lower > your chest toward the floor. Make sure to keep your back straight and abs > tight throughout the move. Stop when your elbows are even with your > shoulders. Exhale and slowly raise yourself back to the starting position. > If you need to, you can do the easier knee push-up. > > Back - Superman > lie on a mat with your belly on the floor, your legs straight and your > arms > extended in front of you like Superman flying through the air. Keeping > your > head up, exhale and simultaneously lift your arms and your legs about four > inches off the ground. If this position puts too much stress on your back, > lower your head so that you are looking down at the mat. Hold for one > second. Inhale while you are slowly lowering yourself to the starting > position. > > Day 23 > > Shoulders - forward Raise > Stand with your feet shoulder width apart. Hold a dumbbell in each hand > at > your sides. Exhale as you simultaneously raise both arms straight out in > front of you. Move only your shoulder joints, keeping your back straight > and > your elbows slightly bent and stable without being locked. Keep your > wrists > firm throughout the move. When the dumbbells reach the level of your > shoulders, hold for one second. Inhale as you lower your hands to the > starting position. > > Abdominals - lower Pull > Sit on a mat on the floor with your legs slightly bent, your heels just > above the floor and your hands just behind your butt for support. Exhale > as > you slowly raise your heels and bring your knees toward your torso. When > your thighs and abdomen make a ninety degree angle, hold for one second. > Inhale as you slowly return to the starting position. > > Day 24 > > Triceps - Seated Overhead > Sit in a sturdy chair, grasp a dumbbell with both hands and raise your > arms > over your head, keeping your elbows slightly bent. Inhale as you slowly > bend > your elbows and lower the dumbell behind your head. Keep your elbows as > close to yor head as possible. When your forearms are parallel to the > floor, > hold for one second. Exhale as you raise the dumbbell to the starting > position. > > biceps - Seated Curl > Sit on the edge of a sturdy chair and hold a dumbbell in each hand with > your > arms relaxed at your sides, palms facing out. Exhale as you slowly bend > your > elbows, curling the dumbbells up toward your shoulders. Keep your wrists > straight throughout the move. When your arms are bent just beyond a ninety > degree angle, hold for one second. Inhale as you lower the dumbbells to > the > starting position. > > Day 25 > > Hamstrings - Hamstring Leglift > Lie on a mat on your back with your palms flat on the mat and your heels > on > the seat of a sturdy chair. Exhale as you slowly contract the backs of > your > upper thighs to push your butt toward the ceiling. Hold for one second. > Inhale as you slowly lower your butt to the starting point. > > Quadraceps - The Wall > Stand with your back against a wall and your feet shoulder width apart > about > two feet in front of the wall. Rest your hands on your thighs. slowly > slide > down the wall, bending your knees until you are in a high seated position. > Hold for one minute, making sure to breathe deeply while holding. do only > one repetition for this exercise. > > Day 26 > > Calves - Seated Raise > Sit in a sturdy chair with your feet flat on the floor and hold a dumbbell > in place on top of each knee. Exhale as you slowly raise your heels, > keeping > your toes on the floor. You should feel this in your calves. Hold for one > second. Inhale as you lower your heels to the starting position. > > butt - Wide Squeeze > Stand with your feet slightly wider than shoulder width apart, your arms > at > your sides and your knees slightly bent. Inhale as you bend your knees to > ninety degrees, making sure to squeeze your butt muscles. Hold for one > second. Exhale as you slowly push your butt back to the starting position. > > Day 27 > > Inner Thigh - Inner Thigh Leg Raise > lie on a mat on your left side with your left elbow and forearm supporting > your upper body and your left leg extended. Bend your right knee and > pllace > your right foot behind your left leg for balance. Keping your left leg > straight, exhale as you slowly ligt your left foot as high as you can. > Hold > for one second. Inhale as you lower your foot to the starting position. Do > one set with your left leg then switch sides. > > Outer Thigh - Leg Raise > lie on a mat on your left side. Support your upper body with your left > elbow. Your legs should be extended and aligned with your upper body. > Exhale > as you slowly raise your upper leg. Hold for one second. Inhale as you > slowly lower your leg to the starting position. Repeat twelve times with > your left leg then switch sides. For more resistance, wear ankle weights. > > Day 28 > > Day off. > > > Dean > > > > ------------------------------------ > > Quote Link to comment Share on other sites More sharing options...
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