Weight and Resistance Training Boost weight loss, and look great!

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Old 09-23-2003, 09:20 AM   #1  
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Post Our Favorite Exercises!!

Hey you guys - I *finally* got around to starting this Fave Exercise thread...

so...who wants to be the first one to post an exercise??

(I've been looking all over for a description of Beth Horn Raises - a.k.a. "Cheerleaders" - guess I'd better drag out my old issues of M&F Hers...)
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Old 09-24-2003, 02:40 PM   #2  
Ilene the Bean
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Height: 5'3"


As per Ms Meg's request here is a workout that I will start next on Monday the 29th (nothing like thinking ahead) which is very similar the EDT (Escalating Density Training) that I have been doing...but a variant....EDT is VERY different and makes you think outside the box!! I'm psyche at starting it!! Only 2 weeks into a 5 days split working only one body part /day, and already I'm bored....

Escalating Density Training, Phase 2
by Charles Staley

"The sheer effectiveness and brutality of the EDT program does not come across in the written word. This is a TOTAL gym experience"

— Alwyn Cosgrove, CSCS, Director, Cosgrove F.A.S.T Systems, Newhall, California.

"Once again your methods blow me away in their simplicity yet their incredible effectiveness. The best part is every workout is a competition to perform better than the last workout and that is tremendous for motivation. My trainers are psyched with their results and our clients see progress every time they complete a workout. Although I mainly train to increase combat performance, EDT is a great cycle to use for body composition. Thanks again, Coach!"

— Tim Larkin, Master Close Combat Trainer and Creator of Target Focused Training.

"Charles has redefined simplicity with his Escalating Density Training system. Do more in less time and you will grow. I wish I had known about EDT while on the National Team (Luge). It would have saved me a ton of wasted time and training."

— Jonathan Edwards, Olympian.

Editor's Note: Last month's introduction of Charles' unique (and painful!) EDT system has resulted in an enormous amount of positive feedback, so we asked Charles to provide T-mag readers with a follow-up program. We strongly urge that you use appropriate cautions when embarking on these short, yet demanding workouts. With those precautions, enjoy phase two of EDT!

Last month, I presented a training program based on the concept of auto-regulation, which means that over successive workouts, the trainee (that's YOU) gradually and progressively arrives at the optimal set of loading parameters for muscular growth.

This program, called "Escalating Density Training" (EDT), is based on a simple, yet often under-appreciated principle: in order for a biological system (such as muscle) to grow, it must be challenged with ever-increasing workloads. EDT works because it ensures that each workout represents a greater challenge than the one that preceded it.

The primary difference in this approach as compared to other systems is that EDT does not prescribe a specific set of "optimal" loading parameters. Instead, it implores YOU to find ways of doing more and more work over a series of workouts. If this is accomplished, then the loading parameters were in fact optimal, whatever they happened to be.

Last month's EDT program, harsh though it may be, is considered an "entry level" program, designed to familiarize you with the EDT concept, and also to provide a foundational experience before moving on to the "full" EDT hypertrophy program template.

This month's program consists of three training sessions per week. Each workout consists of (3) 15-minute segments. During each 15-minute segment, you'll perform two (and in one case, three) exercises in antagonistic fashion (meaning "superset" or "circuit" style) back and forth, attempting to accumulate as many total repetitions as possible before the 15-minute time frame elapses.

Then, the next time you perform the same workout, you'll have a clear definition of success: the ability to perform more total repetitions in the same time-frame. Once you manage to exceed the first workout's total reps by 20% or more, you'll bump up the weight by 5% on the next workout and start the process all over again (NOTE: If you manage to do 20% or more total reps after only one workout, increase the load by 10% for the next session.).

Q2 Principles: Time-Framing
If you know when it'll be over, you'll work that much harder. The EDT system employs short (in this case, 15 minute) time frames for work sets. When the time frame ends, you're done, no matter what you have or haven't accomplished. Your goal is to discover ways to do more and more work within these time frames. As the old saying goes "You can work hard, or you can work long, but you can't work hard for long."

EDT Program — Phase 2

Day One

First 15-Minute Segment:

A-1: Machine Bench Press

A-2: Straight Barbell Curl

Second 15-Minute Segment:

A-1: Pec Dec

A-2: EZ-Bar Preacher Curl

Third 15-Minute Segment:

A-1: Flat Dumbbell Flye

A-2: Left Arm Preacher Curl

A-3: Right Arm Preacher Curl

Day Two

First 15-Minute Segment:

A-1: Machine Hack Squat, Feet Low on Platform, Heels-Elevated

A-2: Seated (Supine) Leg Curl

Second 15-Minute Segment:

A-1: Left Leg Stationary Lunge (i.e., quad emphasis)

A-2: Right Leg Stationary Lunge (i.e., quad emphasis)

Note: Assume a short stance that promotes maximal flexion of the front knee and use dumbbells for additional loading, if needed.

Third 15-Minute Segment:

A-1: High Cable Crunch

A-2: Back Extension

Day Three

First 15-Minute Segment:

A-1: Close, Parallel-Grip Pullup

A-2: Lying EZ-Bar Tricep Extension

Second 15-Minute Segment:

A-1: Wide-Grip, Straight-Arm Pushdown

A-2: Bench Dips

Third 15-Minute Segment:

A-1: Machine Seated Row

A-2: Reverse-Grip Tricep Pushdowns

Additional Notes

• Taking 500 mg of vitamin C a few hours prior to the workout may help to reduce post workout soreness.

• Workouts should be performed on non-consecutive days (e.g., Monday, Wednesday, Friday.)

• I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on "off" days for the purpose of promoting active recovery and reducing soreness.

• It's OK to make exercise substitutions if you don't have the equipment or experience required to perform a particular exercise. However, it must be kept in mind that EDT generates massive amounts of fatigue. Therefore, this program isn't particularly suited to exercises that require high levels of skill and concentration (e.g., power cleans, squats, deadlifts, etc.). Please use good judgment and caution should you choose to make substitutions.

• Each workout consists of (3) 15-minute time frames separated by short (5-minute) rest periods. In each time frame, you'll perform two exercises, for a total of 6 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, using the same weight for all sets, until the time frame has elapsed.

• After warming up the first exercise(s), select a load that approximates a 10-12RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rest intervals as fatigue accumulates. As an example, you might begin by performing sets of 6 with very short (15-30 second) rests. As you begin to fatigue, you'll increase your rest intervals as you drop down to sets of 4, then 2, and as the 15-minute time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

• Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you'll find yourself working at or near failure as you attempt to break your rep record.

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20% or more, start the next workout with 5% more weight and start over. Now pull out that stopwatch, let everybody around you know that you're not available for schmoozing, and get to it!

Charles Staley is a sports conditioning specialist and director of Integrated Sport Solutions in Las Vegas, Nevada. A former martial arts competitor and trainer, Staley is also an Olympic weightlifting coach, as well as a master's level track and field competitor (discus event). He has coached elite athletes from many sports, including martial arts, luge, boxing, track & field, bobsled, football, Olympic weightlifting, and bodybuilding. Staley has written hundreds of published articles, and has lectured extensively on the topics of human performance and sport training. Subscribe to Charles' FREE monthly newsletter at MyoDynamics.com.
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Old 09-26-2003, 11:58 AM   #3  
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Since everybody here is gaining much knowledge from the v. experienced here, I'm going to post my most fun exercise strategies.

Hula Hoop! Great cardio, also works v. fast to slim down the waist.

Fencing - like enforced dance class, it is fun but also hot.

Yoga is amazing. 'Nuff said.

I do these things in addition to the regular BFL workout.

I'd like to thank the following musicians for making my first Challenge much more enjoyable and successful than it would have been without them:

Michael Jackson
James Brown
Depeche Mode (best band ever!!!!)
Hot Chocolate
Donna Summer
Cabaret Voltaire
Fine Young Cannibals (NYC remix comp)

I'm sure you all have some to add!!!!

Now go work out, ladies & gents!!
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Old 09-26-2003, 12:37 PM   #4  
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Default Evil Glutes

I like to splilt my legs into 2 separate workouts. I know the "other" muscles get some action, but I do a glute/hamstring/outer thigh concentration one workout (Tue) and a quad/calf/inner thigh the other (Thur).

here are some of my favorite "butt-kicking" (all puns intended) exercises

Evil Airplane Glutes
Equipment needed: A smith rack.. and YOU
Stand under the bar, and unrack it. Place both feet directly UNDER the bar.
Now take ONE step back with one leg... this becomes the SUPPORTING or WORKING leg.
the other leg gets Extended Behind you.. and is HELD UP.. Parallel to the floor HOLDING THE GLUTE TIGHT.
Now do a one legged squat (or deep knee bend) with the Supporting leg.. the glute on that side gets hit.. the glute on the side you are holding up .. gets hit... and all the little demons inside the glutes are going nuts...
You sort of look like an airplane when you are under the rack.

I sweat like a dog.. and cry in pain..

From a friend, from her trainer.. I haven't tried it yet, but she swears by them. Once I can figure it out, I'm going to try this one
Place a bench horizontally between the front supports of a Smith
Machine. Hook the bar on the 3rd rungs up from the bottom. Fold a towel lengthwise and drape it around the bar. Put right leg over the bench (foot in front of bench) and grab an end of the towel in each hand. Lean back - arms extended. Bend left leg to keep foot off the floor, squat down and touch your right hamstring to the bench - if it doesn't touch, it doesn't count! Do 20 or 25 reps. Repeat with left leg over the bench. Patrick (my wonderful trainer) said this was the first thing he's ever thrown at me that I said was REALLY hard.

You'll work up a good sweat and really feel it. I hope this
description is easy to understand.

Fun with the cable pulleys

Put on the leg cuffs. Attach one leg to the low pulley. Get on all fours facing AWAY from the cable. Bend Knee and lift the working (attached) leg in the air for as many reps as do in a set. This is my substitute for the butt blaster, since my gym doesn't have one of those. Switch legs and then repeat for as many sets as you like. Follow by doing standing rear leg kicks.. again alternating legs. I will do a superset here of 12 leg kicks followed by 12 standing leg curls then switch legs. Add in side leg raises for a giant set.
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Old 09-27-2003, 12:01 PM   #5  
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Default ABS!

No, not antilock braking systems hehe

this is the best ab program ever. It burns like the day after an all-you-can eat mexican buffet!

if this link violates some 3FC plolicy here is the text, minus photos:

If you want to see the pics do a search for the title and author
By Scott Nelson

Blast Your Abs with Our Four-Week Ab Workout
and Take Pride in the Results

So, you’re in the home stretch with less than a month to go before your photo shoot. You’ve been following a sound nutrition program, doing your cardio religiously, and reducing your bodyfat to low levels. You’ve tried all the gizmos and gadgets and done more crunches than you can remember, but your abs are still not “popping” out like you want them to. Looking for a new routine to peak those abs perfectly? Well, it’s time for Ab Boot Camp—and we’ll see if you’re tough enough to make it through.

Ab Boot Camp is a high-rep, high-volume, highly effective approach to ab training. The ab muscles contain mostly fast-twitch muscle fibers, which generally respond better to lower reps. However, I find that a high-rep, high-volume approach works best for “finishing” the abs during the three to four weeks before a major event such as a photo shoot.

I call this routine “Boot Camp” because it is very regimented and very difficult. When performed consistently, it produces amazing results. I guarantee you that after utilizing this routine for four weeks, your mid-section definition will improve dramatically.

>>Basic Training

A couple of basics about ab training before I get into the details: Strict diet and increased cardiovascular activity are extremely important to reduce your remaining bodyfat and uncover those abs (particularly the lower abs) that you’ve worked so hard to build. Continue to follow the Body-for-LIFE nutrition principles and cut back the evening carbs to tighten up. Consider foregoing fruit and dairy to reduce your sugar intake and increase fat burning. You should be doing cardio at least three times per week and adding an additional session or two if you’re not happy with your fat-loss progress. Generally speaking, bodyfat levels need to drop below 10% for a man and 15% for a woman for the abs to really show through. If your bodyfat levels are higher, then use “Boot Camp” to develop the underlying abdominals so that when your bodyfat is finally reduced, that six-pack will be waiting for you.

>>Mental Tactics
As abdominal training is generally performed with little or no weight, it can be easy to just go through the motions and not concentrate on the task at hand. To get results, you must totally focus on your abs during each movement. Before you begin an exercise, you must contract the abs. This helps to isolate the muscle. Then use only your abs to perform THE EXERCISE (avoid lifting with your shoulders or pulling with your arms). For optimal results, always do your lower abs first, as they tire the easiest. Once the lower abs are fatigued, the middle and upper abs will be forced to take over. Using this strategy helps you target different parts of the muscle group with more precision.
Another key tactic for peaking your abs is the use of visualization. Whether it be a picture of your own abs when you were once lean or an inspirational photo cut out of a magazine, surround yourself with pictures of great abs to fire you up. Mentally picture those abs on your body. During my transformation, as well as when I peak now, I use the picture of Shawn Phillips’ abs on the cover of Body of Work as my visualization tool. I can’t tell you how many times I’ve studied that photo—I know the pose all too well.

OK, think you’re ready to earn your stripes now? The routine that I am about to describe is most effective when done immediately after your morning cardio. As you all know by now, you can maximize fat burning by performing high-intensity cardio first thing in the morning on an empty stomach. The Ab Boot Camp routine fits nicely into a 15-minute time slot immediately following your cardio session. Not only will you get a tighter contraction in your abs when you are warmed up and your stomach is empty, but you can also achieve better focus because you are prioritizing your ab training rather than throwing it in at the end of a weight-training session.

>>The Program
Ab Boot Camp consists of three cycles of a no-rest circuit routine comprised of six consecutive exercises that will hit every part of your waistline. Each complete circuit is followed by a two- to three-minute active rest period. You then repeat the cycle two more times. The whole routine should take about 15 minutes, or five minutes per cycle. If you are not used to high-intensity ab training, you may find that you need to start the program with two cycles the first week before advancing to three. Although most of THE EXERCISEs can be performed effectively on the floor or on a flat bench, the use of a decline bench will increase the workload on your abs.

This is a good starter exercise focusing on the lower abdominals.

Lie on the floor, or on a flat or decline bench, with your knees bent at a 45° angle.

Bring your knees toward your chest in a slow and controlled manner by contracting the lower abdominals. Return slowly to the starting position. Focus on pulling with the lower abs. Limit your range of movement to minimize hip flexor involvement.

This combination exercise targets the lower abs.

Lie on the floor, or on a flat or decline bench, with your legs straight and hanging slightly over the end. Use your hips to lift your legs until your toes are right above your navel. Keep your legs straight as you lift them. At this point your legs should be perpendicular to your body (forming a 45° angle).

Raise your hips off the bench three to five inches, keeping your legs perpendicular to your body. The hips should be lifted by pushing up with the lower abs. Your feet should move straight up as you lift.

This is the most effective exercise I know to work the intercostals (the muscles between your ribs) and the oblique muscles (the muscles along the sides of your abdomen).

Lie on the floor or a flat or decline bench on your side with your knees bent and your arms holding onto either the end of the bench or something behind you.

Slowly bring your knees toward your chest. Switch to the other side and repeat. Keep the movement short to remove the hip flexors from the motion.

Use this exercise to work both the lower and upper abs

Sit on a bench with your body parallel to the bench and your legs resting on the bench. Grasp the edges for support. Lift your feet off the bench and bend your knees.

Raise your bent knees toward your chest, keeping your toes pointed downward. Mentally focus on squeezing your abs throughout the movement, and make sure your feet don’t touch the bench.

When done properly, this exercise effectively targets the upper abdominals.

With your torso flat on the floor, place your legs up on a wall or bench.

Pull your shoulders off the ground about six inches by contracting your abs. To increase the intensity of the exercise, begin by first contracting your glutes and then hold that contraction while you perform the crunch. This removes any action of the hip flexors and spinal erectors (lower back muscles), enabling you to totally isolate the abs.

Add this spinal erector exercise to help balance abdominal strength and tighten the waistline.

Lie down on a a hyperextension machine or Swiss ball so that your hips are supported, but your torso can swing freely.


Bend forward at the waist, keeping your back straight. Then, focus on using your lower back muscles to raise your torso until your body forms a straight line. Contracting your abs and your lower back muscles simultaneously will maintain proper alignment.

Active Rest Period
After completing the no-rest circuit, we have an active rest period lasting two to three minutes. During this period we will stretch and tighten the abs and perform stomach vacuums to enhance our control over the abdominals.

Basic Ab Stretch
Stretch your abs by locking your hands and reaching as high for the sky as you can. Hold for 10 to 20 seconds, then repeat.

Side Bends
Lean to the right while keeping your torso facing forward. Focus on keeping your waistline tight. Avoid using weights when doing side bends (or any other oblique exercise for that matter) as you will end up adding mass to the obliques. This will tend to make the old “love handles” look even bigger when your bodyfat increases again.

Stomach Vacuums
Finally, and most importantly, perform stomach vacuums during the active rest period. The stomach vacuum (as perfected by Arnold and Frank Zane) is one of the best exercises you can perform to shrink your waistline in a very short period of time. I can generally knock several inches off my waistline just by performing vacuums for a three-week period. Although the vacuum takes some practice to master, it’s extremely effective in helping you gain great control over your abdominals and giving your waistline a paper-thin appearance.

Perform a vacuum by exhaling all the air in your lungs, sticking your chest out, and trying to touch your belly button to your backbone (don’t worry, you will never accomplish this). Hold for 10 to 20 seconds, relax, and repeat. The simplest way to perform vacuums when starting out is from a kneeling position on all fours. As you begin to master the vacuum in this position, you can also perform it in an upright kneeling, seated, or standing position. Like anything else, the more you practice the easier it becomes and the more control you will have over flexing your abdominals. Eventually, you will be able to do these anywhere, from driving in your car to standing in line at the grocery store.

After completing the circuit and active rest period, “DO IT AGAIN, SOLDIER... NOW!”—and upon completing the second cycle, you guessed it—“ONE MORE TIME!” After finishing the third cycle—“AT EASE!” Relax, go home, slam a performance-nutrition shake, and enjoy the burning sensation you should be feeling in your abs.

Your abs will continue to be sore for a few days after completing Ab Boot Camp. In fact, they will still be sore by the time you are ready to repeat the routine two days later. That’s OK though, because the abdominals recover quickly (even before the soreness is gone). Perform this routine at least three times per week after your cardio sessions.

If you don’t feel the above workout is giving you the results you want, you can also add some supplemental ab training. For instance, before your weight workouts do a few sets of some hanging leg raises and/or knee-ups from a pull-up bar. These are great lower ab exercises and they loosen you up nicely for your workout. They will also help stretch the abdominals (and probably remind you how just how sore they are). Thankfully, this stretching does help diminish the pain a bit quicker.

Do not forget to do as many stomach vacuums as often as you remember. You can never do too many of these when trying to peak your abs. Remember, you can do these inconspicuously just about anywhere—at work, standing in line, wherever, and no one will have a clue. You will develop tremendous control over flexing your abdominals. And speaking of flexing, like any muscle, the more you flex your abdominals, the more defined they will become. You can do this by exhaling all the air in your lungs and tightening your midsection as hard as you can. Oh, and don’t forget to practice that smile and look natural when you do it.

OK, the rest is up to you, Private. Graduate from Ab Boot Camp, earn your stripes, and get the “picture perfect” abs you’ve been striving for!

(To be performed after morning cardio three times per week)

Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest
Back Hyperextension 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

Repeat cycle three times with no additional rest between cycles


My personal fave exercises tend to vary, but I love working my legs and back. Shoulders are a trouble spot because Im weak there to start with.

My fave leg work at the moment is:
Squats, Good Mornings and Deadlifts

Seated rows on a machine

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Old 09-28-2003, 08:28 PM   #6  
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Talking The Beth Horn raise!

Horn raises - shoulders

It's a front raise and a side raise done together in a 3 part movement instead of 2 parts (raise and lower).

Holding the dumbbells in you hands (resting on you hips/legs in front of you) raise your straight arms out in front of you until your arms are parallel with the ground. Then from the raised position take both arms out to the side making a 90 degree arc with each of your arms finishing in the raised position of the side raise. Then lower the weight to your side and move you hands back in front of you. That's one complete rep. 3 movements in one rep.

I do 4 sets of 10 reps at the moment and use a weight that is slightly lighter than a normal shoulder raise weight because this is a hard movement but great for getting the shoulder 'caps' growing.

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Old 09-28-2003, 08:32 PM   #7  
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Smile Leg routine

Leg routine

My two favourite leg exercises are squats and deadlifts. At the moment my leg workout is;

4 Sets 10 Reps Squats
4 Sets 12 Reps One legged lunges
5 Sets 10 Reps Dead Lifts
3 Sets 45 Secs Wall sits
2 sets 5 reps Pylometric one legged squats
3 sets of walking lunges

This routine really kills the glutes!


Wall sit: like sitting on a chair but against a wall with no chair. Make sure that you thighs are parallel to the ground and feet are together. Place your hands on your head or on your upper chest BUT NOT on you legs or the wall. Hold it for as long as possible and rest for 30 seconds to a minute inbetween. This will burn the top of your quads.
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Old 10-06-2003, 04:51 PM   #8  
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I have a love/hate relationship with my leg routine. It's always a tough workout, but I love the way I feel each time.
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Old 02-02-2004, 11:17 AM   #9  
Ilene the Bean
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S/C/G: 165/149/140

Height: 5'3"


I found these on a site thought they were good for variety:

Exercise 1: Plié squat
• Grasp a single 10-20-pound dumbbell with both hands as shown.
• Take a very wide stance with your feet 3-4 feet apart and toes pointing outward. Allow both arms to hang straight down in front of you.
• Keeping your torso upright, bend at the knees until your thighs are nearly parallel to the floor.
• Pause briefly, then return to the starting position without locking your knees, and repeat.
Training tip - If your knees pass over your toes, your stance isn't wide enough; step out a few more inches. Focus on lifting with and squeezing your glutes throughout the movement.
• Exercise 2: Reverse lunge • Stand erect with your feet about hip-width apart and take a long step backward with one leg. • Drop your hips straight down by bending at both knees. • Once your front thigh is parallel to the floor, push up through your forward leg to return to a standing position. • Repeat with the same leg or alternate legs for reps.
Training tip - Don't let your front knee bend more than 90 degrees or move past the front of your toes, which increases knee strain. To add intensity, hold a pair of 5-10-pound dumbbells.
• Exercise 3: Single-leg squat • Stand 3-4 feet in front of either an exercise ball (more challenging) or a flat bench placed behind you. • Extend one leg back and place that foot on top of the bench/ball while keeping your other foot firmly planted on the floor. • With your hands on your hips and your torso erect, lower your body into a deep knee bend by bending both knees until your front thigh is parallel to the floor. • Focusing on your glutes, press back up to the starting position and repeat for reps, then switch legs.
Training tip - Don't allow your front knee to move over your toes, which places unwanted stress on the knee. Hold a pair of dumbbells to increase intensity.
• Exercise 4: Step-up • Facing an 8-10-inch-high step or box, place your right foot on the box. • Lifting your body with your right leg, step up and kick your left knee upward until your left thigh is parallel to the floor. • Return your left foot back to the floor, leaving your right foot on the step. • Repeat for reps, then switch legs.
Training tip - Be sure not to bounce off the ground when you step down. Add 5-10-pound hand weights to increase intensity.
• Exercise 5: Leg press • Sitting in a leg-press machine, place your feet high and slightly wider than shoulder-width apart on the platform. • Keeping your back flat against the pad, lower the weight until your knees reach about 90-degree angles. • Pause briefly, then press the weight back to the starting position until your legs are straight, but not locked, and repeat. Training tip - Keep your feet flat on the platform, but focus on pressing with your heels for more glute emphasis. Don't lower the weight too far down, forcing your lower back to lift up off the back pad.
• Exercise 6: Romanian Deadlift • Hold a pair of dumbbells in front of your thighs with your palms facing your body. • Keeping your chest high and your back straight, begin lowering the dumbbells by bending at your hips. • Try to keep the dumbbells as close to your legs as possible all the way down. • Lower the weights until you feel a stretch in your hamstrings. • Squeeze your glutes and contract your hamstrings while lifting the weights back to the starting position. Training tip - Don't allow your back to round while lowering the weights; try to maintain its natural curve throughout the exercise. This movement also targets the hamstrings.
• Exercise 7: Glute Lift (off exercise ball) • Lie facedown on an exercise ball positioned at your abdominal region, feet together and toes touching the floor behind you. Grasp a machine or bench frame for stability. • Keeping your legs straight, lift your feet off the floor until they're in line with your body. • Hold briefly and squeeze your glutes, then return to the starting position. Training tip - Don't allow your lower body to pass above your upper body (hyperextending your lower back). Turn your toes outward for slightly more glute emphasis.
• Exercise 8: Exercise-ball Bridge • Lie faceup on the floor with your calves on top of a large exercise ball. • Place your arms out to your sides on the floor. • Raise your hips by contracting your glutes until your body forms a straight line. • Hold this position briefly, then slowly lower yourself back to the starting position. Training tip - Place the ball in a corner for more stability at first.
• Exercise 9: Walking Lunge • Standing with your hands on your hips, begin by taking a long step forward with one leg and lift up onto the ball of your back foot. • Keeping your chest high and shoulders back, drop your hips straight down and lower your body until your front thigh is parallel to the floor. Don't let your forward knee move over your toes. • Press your body up with your front leg and bring your trailing foot forward, continuing by taking another large step forward with that leg. • Keep the movement smooth and continuous. Training tip - Avoid touching your trailing kneecap to the floor. Hold a pair of 5-10-pound dumbbells to increase intensity.
• Exercise 10: Squat (free weights or Smith machine) • Position the bar high on your back so that it rests across your traps and shoulders, and stand erect with your feet shoulder-width apart or slightly wider. • Inhale and begin descending slowly as if you're about to sit in a chair, keeping your head up. • Be sure to keep your chest high and shoulders back throughoutthe movement. Don't allow your back to round forward. • As you approach a 90-degree angle at your knees, focus on contracting your glutes and begin pushing upward, pressing your hips forward, to a full standing position as you exhale. • Keep your weight over your heels and don't let your knees pass the front of your toes in the bottom position. Training tip - For more glute involvement, try the Smith-machine variation with your feet out in front. From the starting position, take a small step forward so that your feet are about 6-12 inches in front of your shoulders. Lean back slightly on the bar and perform the exercise from this position.
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Old 02-08-2004, 06:49 PM   #10  
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From the Dave Draper Site:


Phase I - start with an aerobic warm-up followed by crunches and leg raises. This is essential to energize the core muscles and joints, raise the heart rate, dispel distracting thoughts and focus on the critical work ahead.

Phase II - is a tri-set consisting of leg extensions (4 sets of 15 reps) followed by leg curls (4X12) and calf raises (4X20). Start light to protect the joints and add weight each succeeding set working up to a moderate effort. These combined exercises increase circulation, shape the quads, hamstrings, glutes and calves while further preparing for Phase III, the squats.

Phase III - Squats deserve respect and require total concentration. Balance is critical with the knees and low back at high risk, so practice strict form. Look upward and squat down as if sitting on an imaginary chair, concentrating to assure that the upper legs carry the workload. Do partial movements and in time you'll achieve a full squat position with the thighs parallel to the floor (4X12).

Phase IV - is a light-weight, fast-paced combination of lunges (3X15) and stiff legged deadlifts (3X15). This infamous glute blaster will ring you out - hamstrings, glutes and cardio.

Performed twice a week this program has a long life span. The first day should be reserved for a heavy workout, with the second workout consisting of higher reps, less weight and increased pace to afford functional variety without overtraining. The change of seasons is upon us, the perfect time to change your workout plan.
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Old 07-23-2004, 06:25 PM   #11  
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My (current) favorite excerise is 'Good Mornings' for Hams and glutes. Take a BB across traps and hold at shoulder width. Lean straight over. Back is flat and head is up. Legs are straight (not locked, though) and slightly past shoulder width. Bend over until paralell and back up. Do a few sets of those and your like.."Huh...that was Ok I guess..."
but trust me, the next day your A** is on fire!! They are truly awesome for the building the internal butt bra...

****Do not do these if you do not already have a strong lower back or if you have lower back issues. The lower back is recruited in this excersise. Start light your first time.
They are Gr....eat!
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Old 01-17-2005, 03:19 PM   #12  
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Day # 1
-Exercise -Weight -Reps -Sets
1 Split Squat -6 inch box -12 each leg -3 sets
2 Chest Press -on Ball -15 -3
3 AB ball lift -10 lb ball -25 -3
4 Shoulder Shrugs -10 -3
5 Single Leg curls - seated -10 -3 sets
6 Front Lat Pulldown -10 -3
7 AB Rotation -6lb ball -12 -3
8 Calf Raise -12 -3
9 Bicep Curl - Barbell -12 -3
10 90 degree Leg Raises -15 -3

Day #2
-Exercise -Weight -Reps -Sets
1 Horizontal Leg Press -12 -3
2 Tricep Extension -12 -3
3 Leg Lifts -15 -3
4 Military Press -10 -3
5 Leg Extension -15 -3
6 Ball Crunch -10 lb DB -10 -3
7 Sumo Squat on Bosu -20 lb DB -15 -3
8 Dumbell flies on Ball -10 -3
9 Hammer curls -10 -3
10 Leg Curls on ball -25 -3

Day #3
-Exercise Weight -Reps -Sets
1 Incline Leg Press -20 -3
2 Seated Row -15 -3
3 Hanging Leg Curls Ab Straps -12 per side -3
4 Assisted Chin-ups -12 -3
5 Alternate Lunges with ball -4lb ball -12 per side -3
6 Seated Dips -15 -3
7 Ab strap crunches -15 -3
8 Bench Crunch -20 -3
9 Overhead Tricep Press -Rope -10 -3
10 Trampoline Crunch 55 cm -12 -3
11 Ball Squat 55 cm -10 -3

20 - 30 minutes of intense cardio on alternate days
you can substitute exercises
remember to stretch on a regular basis
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Old 01-17-2005, 05:37 PM   #13  
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Originally Posted by Ilene
I found these on a site thought they were good for variety:
• Exercise 7: Glute Lift (off exercise ball) • Lie facedown on an exercise ball positioned at your abdominal region, feet together and toes touching the floor behind you. Grasp a machine or bench frame for stability. • Keeping your legs straight, lift your feet off the floor until they're in line with your body. • Hold briefly and squeeze your glutes, then return to the starting position. Training tip - Don't allow your lower body to pass above your upper body (hyperextending your lower back). Turn your toes outward for slightly more glute emphasis.
Ilene - I do a variation of this and it is my favorite exercise! I actually look forward to it and my trainer holds it as a "treat" for me. The only difference is I hold my feet on the floor apart, slightly wider than hip width and bring them up and together. I call this "flying" and look forward to it (I know, need to find a life ...)
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Old 01-31-2006, 06:45 PM   #14  
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you can tweak this to your own routine at home...

15 reps of free weights (biceps)
20 sit-ups (legs in indian style)
15 reps (biceps)
20 sit-ups (legs in indian style)
15 reps (biceps)
20 sit ups (legs in indian style)

then i will switch to a different exercise with free weights...

15 reps( triceps)
20 sit-ups
15 reps (triceps)
20 sit-ups
15 reps (triceps)
20 situps

i continue that with all my arm exercises. i will do sit-ups to work my obliques, sit-ups with my legs raised, etc.. it also leaves me out of breath, so it's almost like i get a cardio workout too. this works for me when i don't do weights at the gym.
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Old 01-31-2006, 10:12 PM   #15  
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Originally Posted by ellenuw
I call this "flying" and look forward to it (I know, need to find a life ...)
I completely understand
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