9
SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some
benefit from these activities. Most people wish to improve themselves in one of the following areas: strength
muscle size, muscle tone or weight reduction.
Resistance exercises are best for increasing muscle size and strength.
This type of program uses heavier weights and fewer repetitions. Lighter weights and many repetitions help
to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other
day. The reason for alternating days is to allow protein synthesis (breaking down of proteins to nutrients)
to occur and residual soreness to fade away. Exercises should be varied during each session so that specific
muscles are given a chance to recover for subsequent workouts. For example, after exercising abdominal
muscles, you could do an upper body exercise.
SETTING UP AN EXERCISE PROGRAM
START POSITION
END POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot
hold
• Exhale while pulling body
forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position
2. SINGLE LEG RAISE
(Develops Lower Abdomimals)
•
Lie flat on back
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level
• Point toes, keeping legs straight
with knees locked
• Inhale while raising right leg as
• high as possible; don’t bend body
at waist.
• Exhale while returning to
starting position
• Repeat, raising left leg
3. DOUBLE LEG RAISE
(Develops Lower Abdomimals)
•
Lie flat on back
• Reach behind head to hold
handles or reach forward
and grasp board at buttock
level
• Point toes, keeping legs straight
with knees locked
• Inhale while raising both legs
as high as possible (don’t bend
at waist)
• Exhale while returning to
starting position
1475-9
7. SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some bene
fi
t from these activities.
Most people wish to improve themselves in one of the following areas: strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength. This type of program uses heavier weights and fewer
repetitions. Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day. The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that speci
fi
c muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles, you could do an upper body exercise.
START POSITION
SIT-UPS
FINISH POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2. SINGLE LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible; don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat, raising left leg.
3. Double LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.
1475-9
7. SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some bene
fi
t from these activities.
Most people wish to improve themselves in one of the following areas: strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength. This type of program uses heavier weights and fewer
repetitions. Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day. The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that speci
fi
c muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles, you could do an upper body exercise.
START POSITION
SIT-UPS
FINISH POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2. SINGLE LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible; don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat, raising left leg.
3. Double LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.
1475-9
7. SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some bene
fi
t from these activities.
Most people wish to improve themselves in one of the following areas: strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength. This type of program uses heavier weights and fewer
repetitions. Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day. The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that speci
fi
c muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles, you could do an upper body exercise.
START POSITION
SIT-UPS
FINISH POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2. SINGLE LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible; don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat, raising left leg.
3. Double LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.
1475-9
7. SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some bene
fi
t from these activities.
Most people wish to improve themselves in one of the following areas: strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength. This type of program uses heavier weights and fewer
repetitions. Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day. The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that speci
fi
c muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles, you could do an upper body exercise.
START POSITION
SIT-UPS
FINISH POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2. SINGLE LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible; don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat, raising left leg.
3. Double LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.
1475-9
7. SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some bene
fi
t from these activities.
Most people wish to improve themselves in one of the following areas: strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength. This type of program uses heavier weights and fewer
repetitions. Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day. The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that speci
fi
c muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles, you could do an upper body exercise.
START POSITION
SIT-UPS
FINISH POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2. SINGLE LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible; don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat, raising left leg.
3. Double LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.
1475-9
7. SETTING UP A PROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some bene
fi
t from these activities.
Most people wish to improve themselves in one of the following areas: strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength. This type of program uses heavier weights and fewer
repetitions. Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day. The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that speci
fi
c muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles, you could do an upper body exercise.
START POSITION
SIT-UPS
FINISH POSITION
1. SIT-UP
(Strengthens Upper Abdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2. SINGLE LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible; don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat, raising left leg.
3. Double LEG RAISE
(Develops Lower Abdornimals)
• Lie
fl
at on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes, keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.
