For Women Only

Welcome to our special edition. The following "model" exercises are a few of the most popular in my program. 1) triceps...need a bench, right knee on bench, left leg on floor, reach down for one or two lb. wt., stay bent over, four step motion. A. Pull wt. to chest high, B,  move wt. straight back and hold for count of 10, do not bend elbow, C, bring wt. back to chest, D, straight down w/wt. Do not swing wt. Do  3/5 sets daily. 2) Wall push outs. Stand about 18 inches from wall, hands chest high against wall w/chest against wall and push out slowly. 5 sets, 10 to each set. 3) Tummy. Lay flat on your stomach, elbows aligned under shoulders, come up about 3/4 inches and hold for 20 sec. Start w/5 sets. Moving to higher impact...just move elbows forward a few inches. 4) Lay flat on your back, w/arms straight above your head, raise up just a couple of inches and hold for count of 10. I don't believe in sit ups or crunches. They just move the fat around. My belief...tighten the tummy! If you do all of these every other day, you will feel results in 3 days and begin to see results in 5 days. You should feel a slight "burn" in 2 days. Next writing...shoes off and calves. Jimmy O www.secondwindfitnessfilm.com