4 WEEKS TO YOUR
BEST BODY EVER!
Workouts, Fitness Info & Nutritional Strategies to Get In Shape for Good
Isn't it time you finally got back in shape? It's not too late you know. As a matter of fact, there will never be a better time than now, simply because you'll never be this young again, and the less wear and tear on your body the easier it is to whip it into condition. Of course transforming from scrawny to brawny or fat to fit takes time and effort, though perhaps not as much as you think. What we offer here is a comprehensive four-week program designed to get you stronger and leaner than ever before, with improved lung capacity and the energy of youth. Build Your Best Body Ever allows you to work every large muscle group in the body in an efficient, well-paced program. On some days you do a superset weight-training circuit, and on others a strictly cardiovascular program. The superset circuit, a precise plan, is explained and illustrated. It's all you'll ever need weights-wise. The second part of the physical training is cardiovascular exercise. That's up to you. Nutritional information is also offered, as well as a short story on figuring out your perfect weight. When it comes to working out hard everybody gets off to a great start. The winners are those who can maintain it and make fitness a lifestyle. Give it four weeks and see how you look and feel. We're hoping you'll keep it up. The reward is a lifetime of good health.
Photography by Jason Ellis
Front Lunges
Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step and lunge forward with the left leg, lowering until the left thigh is parallel to the floor. Pause, then rise to starting position and next lunge with the right leg. Perform alternate repetitions.
One-Legged Toe Raises
Stand grasping a dumbbell palm in with the left hand, with the left foot on a raised surface and the right foot slightly raised. Grasping a stationary object for support with the right hand, proceed to rise up on the toes of the left foot. Pause, then lower to starting position. Perform a set, then switch the weight to the right hand and do another set for the right calf.
Bench Presses
Lie on your back on a bench grasping dumbbells palms out by shoulders. Proceed to press the weights up to arms' length. Pause, then lower to starting position.
Front Curls
Stand grasping dumbbells palms out at sides. Proceed to curl the weights up until biceps meet forearms. Pause, then lower to starting position.
Stiff-Legged Deadlifts
With dumbbells on the floor by your feet, bend over and grasp them, keeping legs straight. Proceed to pull them up a few inches, pause, then rise to standing position. Pause, then lower the weights back to the floor and rise to starting position.
Palms-Out Presses
Stand grasping dumbbells palms out above shoulders. Proceed to press the weights overhead. Pause, then lower to starting position.
Seated Palms Up Wrist Curls
Sit at the end of a bench grasping dumbbells palms up over knees, with forearms on thighs and wrists bent down. Proceed to curl the weights up as high as possible. Pause, then lower to starting position.
Standing Rear Curls
Stand grasping a dumbbell overhead with both hands. Proceed to lower the weight behind the head. Pause, then return to starting position.
Side Lunges
Stand grasping dumbbells palms in at sides. Keeping the back straight and
head up, proceed to step and lunge to the right, lowering until the right
thigh is parallel to the floor. Pause, then rise to starting position and next lunge to the left. Perform alternate repetitions.
Seated One-Legged Toe Raises
Sit on a bench holding a dumbbell on the right thigh, with the right foot on a raised object. Beginning with the heel lower than the toe, proceed to rise up one toes. Pause, then lower to starting position. Perform a set, then switch the weight to the left thigh for another set.
Seated Palms Down Wrist Curls
Sit at the end of a bench grasping dumbbells palms down over knees, with forearms on thighs and wrists bent down. Proceed to curl the weights up as high as possible. Pause, then lower to starting position.
Straight-Arm Pullovers
Lie on your back on a bench grasping a dumbbell above the chest with both hands. Proceed to lower the weight behind you in a semicircular manner until arms are parallel to the floor. Pause, then return to starting position.
Supine Curls
Lie on your back on a bench grasping dumbbells palms up, with arms almost straight. Proceed to curl the weights up until biceps meet forearms. Pause, then lower to starting position.
Bent-Over Rows
Grasping two dumbbells, bend over and lower 10 or so inches from the floor. Keeping the upper body stationary and the legs slightly bent, proceed to pull the weights up to the sides of the chest. Pause, then lower to starting position.
Seated Extensions
Sit bent over at the end of a bench grasping dumbbells palms in with arms bent. Proceed to extend weights out behind you until arms are straight. Pause, then return to starting position.
Lateral Raises
Sit erect at the end of a bench grasping dumbbells at sides. Proceed to raise them out to sides until arms are parallel to the floor. Pause, then lower to starting position.