Week 1 Day 2

Grasp the dumbbells in each hand. Slowly curl the dumbbell up while at the same time twist it so it is parallel with the ground. The key is to keep your upper arm perfectly still so that the only movement is in your forearm - which is performing the curl. When the dumbbell reaches the top squeeze or contract your bicep muscle for a second or so. Then slowly lower the weight back to the ground and repeat with the other arm.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Grab the bar and hold it like shown in the photograph (underhanded grip). Keep your elbows still and next to your body. All the movement should be in your forearms as you curl the weight up. Then lower it back down and repeat. DO NOT swing your back in an attempt to lift the weight.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Outstretch your arm and place fingertips on bar. Slowly move your palm towards the bar while your fingertips are still touching. Think of this stretch as if you are hyper extending your elbow. Hold the stretch for 20-30 seconds then repeat with the other arm.

Sit on bench and grasp bar above head. Grip a little wider than shoulder width apart. Try not to lean back too much. Pull bar down to upper chest. Be sure to keep elbows back - don't let them go forward. Think of your elbows going straight down and meeting your rib cage as you pull down. After the weight has came down slowly return it all the way back up to the top and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
8-12	3	~2 Minutes

Sit on the bench as shown in the photograph. Try to keep your back as straight as you can. All the movement should be in your arms - pulling the weight into your upper abdomen.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Grasp bar with both hands above head. Now, pull down with your back and body until you feel a stretch in the sides of your back. Hold position for 20-30 seconds.

Raise either arm above head in a "C" like shape. Now twist to the side until you feel a stretch. Hold for 20-30 seconds then repeat with other arm.

Lay on the floor as shown in photograph. Outstretch your arms and legs. Now, lift both your arms and legs up and off the ground at the same time. Hold for a second or so and then lower and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	10+	3	1 Minute
Weight Gain	10+	3	1 Minute

get on all fours and slowly tilt your lower back up while lowering your head. Then tilt your lower back down while moving your head up. hold each position for about 10 seconds.

This exercise works not only your core but your lower back as well (it's harder than you think!!). This is why it's on both the core and low back page.

Stand on one foot while reaching down and touching a cone then come all the way back up to the top and repeat. Then switch legs and do the same. For more details watch the video.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15 (on each leg)	3	45 Seconds
Weight Gain	15 (on each leg)	3	45 Seconds

Lay on your back as shown in photograph. Place your hands across your chest. Now, using only your abdominals crunch up and squeeze. Hold for a second then release and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15+	3	30 Seconds
Weight Gain	15+	3	30 Seconds

Lay on the ground as shown in the photograph. Now crunch up and make sure you keep your hands behind your head the whole time. Then lower and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15+	3	30 Seconds
Weight Gain	15+	3	30 Seconds