The following workout is based on a Cross-Periodization© training model. I’ve created this workout protocol to help you avoid having to go through the motions with the same workout, week after week and instead, present you with a solid approach to keep the results strong, from workout to workout.

I have created three rotating phases in your ten week program.  Each phase will last for three weeks, with the tenth and final week of the program dedicated mostly to rest and recovery.  Let’s take a look at how the system works.

There are 4 total phases to the workout; The Acclimation Phase, The Muscle Phase, The Strength Phase & The Recovery Phase. It is vital and will be to your greatest benefit, to work hard towards preserving all specific variables attained in each of the phases. Your objective should be to maintain your gains so that you can carry them over to each additional phase.

Phase I = 3 weeks – Used to prime the body for optimum results – Whether you’re a beginner or a guy coming back after a training sabbatical, this Short Rest/Higher Volume/Lower Intensity training phase is where you’ll begin. We use Super-Set (2 exercises used back to back with no rest) as a means to effectively train opposing muscle groups for a fun and fast paced workout.

Note: seasoned lifters may do Weeks 1-3 at 3 sets of 4 exercises per body part, in Super-Set fashion.    

Phase II = 3 weeks – A far more intense phase that puts the hustle on some muscle.  We use the appropriately named Psycho Sets (4 exercises back to back with no rest) protocol here to naturally boost Testosterone & release Growth hormone.

Note: seasoned lifters may do Weeks 4-6 at 4 sets of 3 exercises per body part, in Psycho-Set fashion.  Phase III = 3 weeks – Now for a more standardized training mode, we’ll be using Straight Sets (1 exercise followed by the next with rest) with compound movements. Exercises such as the Squat, Dead-lift, Heavy Barbell Curls & Pull-Ups lead to massive increases in strength & power. Increases in strength further enhance your results for the next training phase rotation. Note: seasoned lifters may do Weeks 7-9 at 4 sets of 3 exercises per body part, in Straight-Sets fashion. 

Phase IV = 1 week - It’s time to let your body reap the rewards from your efforts. This Simple Set (1 exercise followed by the next with rest) phase is based on active rest. The low intensity/low volume protocol will help you refuel your system for the next go around. This phases light weight training protocol will be keep your body tight and your mind strong.

Note: seasoned lifters may do 3 days for the Week, in Simple-Sets fashion. 

In order to make the most out of this lifestyle program, nutrition needs to go hand in hand with all of the other components offered in this workout. Many experts refer to food as the fuel for a good workout; I contend that proper nutrition isn’t just the fuel for proper exercise, it’s also the key that starts the ignition, the gears that allow you to move, and the very frame that supports the engine.

In this eating plan, I present you with a sensible and realistic program that, when followed, will result in optimal health, increased mental clarity, tons of energy, new muscle, and best of all, a reduction in body fat!

Whether you’re looking to lose body fat or gain muscle, either way you need to have a good handle on your intake of total daily calories.

To assist you in this process, I’ve created a model that will help you do this.

Note: The following figures are not set in stone and your daily caloric intake should be slightly adjusted based on your individual needs and goals.

Step 2: You’ll need a minimum of about 1,500 to 2,000 or more calories per day in caloric intake.

Step 3: To see the greatest results, you must experiment with the above caloric intake number and either add or remove about 500 calories, depending on your goal. If you want to lose body fat, remove 500 calories per day. Conversely, if you're after muscle gain, you should add 500 calories. Try this for 1 to 2 weeks and record your weight before and after. If you’re goal is to shed body-fat, please be careful not to lose too much too quickly. There has been evidence proving that losing more that 0.5 to 1.0 pounds per week may be severely burning muscle and dramatically decreasing metabolism. This can be avoided, by eating your estimated caloric intake and following the well balanced eating plan.

The chart below is based on an eating schedule for approximately six small meals throughout the day. This larger number of frequently scheduled meals and snacks will provide you with more stable energy levels, less cravings, and an increased metabolism.

Even if your goal is to shed body fat or maintain weight, do your best to maintain your lean muscle tissue. Muscle constantly burns calories, so you should strive never to lose muscle mass. This is the reason why rapid weight loss is detrimental to your ability to lose body fat and more importantly keep it off.

The Calorie Allocation Eating Schedule - Right when you wake up, determine to the best of your knowledge the activity that you will be doing three hours from that point and then eat according to that plan. Ideally, you’ll want to consume about six small meals per day, every three hours, starting with breakfast. The exception to the rule is if you train shortly after you wake up; then you can eat things you might not ordinarily eat at other times of the day (i.e. Complex Carbohydrates), since your upcoming training session will help you to burn more calories.

See the chart below for an example of how you should allocate your daily caloric intake according to your activity level. If cravings besiege you in the evenings, as they do many of us, it is advised that one can eat a high protein snack (i.e. some nuts or cottage cheese) at around 10:00 p.m. or about one hour before bedtime.

 The Calorie Allocation Chart

(As an example, you should be eating at 6, 9, 12, 3, 6, & 8:30)

Period 1: (6am – 9am) Light activity (i.e. getting ready to start your day)

200 calories

Period 2: (9am – 12pm) Light/moderate activity (i.e. doing daily chores)

300 calories

Period 3: (12pm – 3pm) Moderate activity (i.e. walking around)

300 calories *One and a half hours before your workout, eat a piece of fruit or a food source containing fructose for sustained energy.

Period 4: (3pm – 6pm) Physical training session (i.e. weight training)

600 calories

Period 5: (6pm – 9pm) Moderate activity (i.e. shopping)

200 calories     

Period 6: (8:30pm) 1 hour post workout meal

200 calories                 

* One hour after your workout, drink a protein/carbohydrate shake for replenishment of calories and optimum absorption.

Period 7: (9pm – 11pm) Sedentary activity (i.e. sleep)

200 calories                 

Exercise Descriptions:Chest and Back Exercises

Flat Barbell Bench Press

·        Step 1: Lie back on the bench and put your feet flat on the floor.

·        Step 2: Unrack the bar and lower it in controlled fashion to within an inch of your chest.

·        Step 3: With your attention fully on your chest muscles, press the barbell up toward the ceiling.

·        Step 4: Once you’ve reached the top of the movement, begin lowering the weight while holding your proper postural alignment throughout the exercise.

 Incline Barbell Bench Press

·        Step 1: Lie back on the bench with the backrest set at a 45- to 60-degree & put your feet flat on the floor at the sides of the bench.

·        Step 2: Grip the bar with your hands slightly wider than shoulder width apart.

·        Step 3: Take a wider than shoulder width grip, unrack the bar and lower it in controlled fashion to within an inch of your chest.

·        Step 4: Now press the bar straight up, with your focus on contracting the pectoral muscles.

·        Step 5: Lower the weight to a level that is comfortable. Incline Dumbbell Bench Press

·        Step 1. Sitting on the end of the bench with the dumbbells on your thighs. Thrust each leg and respective dumbbell up to your chest as you simultaneously lie back.

·        Step 2. With feet flat on the floor, position the dumbbells to the outside of your chest, keeping your elbows wide and the forearms perpendicular to the floor throughout the exercise move­ment.

·        Step 3. With your attention fully on your upper chest muscles, press the dumbbells up toward the ceiling.

·        Step 4. Once you’ve reached the top of the movement, begin lowering the weight while holding your proper postural alignment throughout the exercise.

Pushup (On Floor)

·        Step 1: Assume the standard pushup position with your body supported on only your toes and the palms of your hands. Start the exercise in the up position with your arms locked out.  Your hands should be slightly wider than shoulder-width apart with your fingers pointed forward, and you body should remain straight as a board throughout the exercise.

·        Step 2: Begin by lowering your chest to the floor. 

·        Step 3: Once your chest touches the floor, flex your pectoral muscles and push your body back up.

Chest Dip (Body Weight & Weight Belt Options)

·        Step 1: Place your hands on the parallel bars - Begin by first locking out your arms. You will then align your body, starting with your head and moving down to your feet.

·        Step 2: While suspended in the top position of the exercise, Bend your legs at the knees and hook your feet over one another,

·        Step 3: As you lower yourself from the lock­out position, immediately begin to lean forward. The farther you lean forward, the more your chest muscles will work.

·        Step 4: Lower yourself until the backs of your arms are parallel or slightly beyond parallel with the floor and no more.

·        Step 5: When you reach the bottom position, do not rest! Slowly, with a smooth transition, begin to press your body upward without using any momentum.

Incline Dumbbell Fly 

·        Step 1: You’ll want to align your body exactly as you did with the incline dumbbell press, but now you will have the palms of your hands facing each other.

·        Step 2: Begin by pressing the dumbbells to arms’ length above you. Then lower the weights with control outward and downward until they are at approximately chest level.

·        Step 3: Inhale and focus on your chest muscles and begin squeezing the dumbbells together in an upward arc while keeping your elbows slightly flexed and locked at the same angle as when you started.

·        Step 4: Make believe there is a tree between you and the dumbbells; you will be mimicking the exact motion of hugging it to help keep you in the correct position.

·        Step 5: As you reach the top of the move­ment, be sure to consciously contract the chest muscles as hard as possible.

·        Step 6: Do not let the back of the arms go too far below the level of your chest, as this could cause injury to the shoulders’ rotator cuff.

Dumbbell Pullover (Back Version)

·        Step 1: Lie with your upper body across a flat bench, with a dumbbell in your hands.

·        Step 2: Ensure that your neck and your upper back are the only body parts resting on the bench.

·        Step 3: Press the dumbbell over your chest at arm’s length.

·        Step 4: Keep your arms straight as you slowly lower the dumbbell behind your head in an arc. Do not raise your hips as you lower the weight.

·        Step 5: When you reach the fully stretched position, immediately begin to raise the weight back up in an arc to the starting position.

Shoulders

Barbell Shoulder Press (To Front) 

·        Step 1: Take a seat with your back fully upright and place your feet flat on the floor in front of you.

·        Step 2: Take hold of the barbell with your grip slightly wider than shoulder width.

·        Step 3: As you take hold of the bar, press it up overhead and make sure that your arms and elbows are as wide as possible—as if you were trying to touch your elbows behind your back. Keep your forearms perpendicu­lar to the floor and your head and neck relaxed at all times through the movement.

·        Step 4:  Slowly lower the bar to just under the chin.

·        Step 5: Slowly begin pressing upward in a controlled, fluid motion, without rest­ing.

Dumbbell Shoulder Press (Seated) 

·        Step 1: Sit with your back fully upright and place your feet flat on the floor in front of you.

·        Step 2: With dumbbells on your thighs, use your knees to lift them up & out to your sides. Keep your forearms perpendicular to the floor.

·         Step 3: As you hold the dumbbells, make sure that your arms and elbows are as wide as possible.

·        Step 4: Begin by pressing upward, in a controlled, fluid motion, without rest­ing. Don’t lock out your elbows.

·        Step 5: Once you’ve reached the top, lower the dumbbells in a controlled, fluid motion, without rest. The upper arm should end up slightly below parallel to the floor.

Dumbbell Lateral Raise (Standing) 

·        Step 1: Take a standing position with a shoulder width stance. Align the body from the bottom up: feet are pointing straight ahead, knees pointing straight ahead and slightly bent, shoulders back and chest out to help avoid any unnecessary back strain.

·        Step 2: Hold a dumbbell in each hand with arms straight down at your sides. Your palms should be pointed toward your body in a neutral grip.

·        Step 3: Leading with your elbows, lift the weights directly out to the sides until they reach the level of your cheeks.

·        Step 4: At the top, squeeze your delts and hold the weights there for a moment and slowly return to start position.

Rear Deltoid Machine (Seated) 

·        Step 1: Position yourself in the machine by sit­ting upright with your chest flush against the vertical pad. Bring the seat to a height where your chin can rest neutrally on the edge of the pad in front of you.

·        Step 2: Feet flat on the floor and pointing straight ahead, keep your knees pointing straight ahead at all times.

·        Step 3: Take an overhand position on grips.

·         Step 4: Make sure that you keep a slight bend in the elbows at all times.

·        Step 5: Begin pulling the bars away from each other while focusing on contracting your rear delts.

·        Step 6: Slowly allow the arms to return to the start position.

Arms

Heavy Barbell Curl (Medium Grip)

·        Step 1: Stand with your feet shoulder width apart and point them straight ahead, with knees slightly bent. Using a palms-up grip with your hands approximately shoulder width apart.

·        Step 2: Stick your chest out and keep the shoulders back.

·         Step 3: Lock your elbows to the sides of your body & pointing directly to the ground as you curl upward.

·         Step 4: As you reach the top of the move­ment, with the bar close to your shoul­ders, contract the biceps muscles as hard as you possibly can.

·        Step 5: Slowly lower the bar while making sure that the biceps resist the weight on the way down.

Dumbbell Hammer Curl

·        Step 1: Take hold of dumbbells and stand with feet shoulder width apart, pointing straight ahead with knees slightly bent.

·        Step 2: Dumbbells should hang down at your sides with your palms and dumb­bells facing the sides of your body. Make sure that your elbows stay pointed at the ground at all times dur­ing the biceps curl exercise.

·        Step 3: Stick out your chest and keep your shoulder blades squared off. Keep your head level, and your eyes pointing straight ahead of you.

·        Step 4: Curl the dumbbells up and squeeze. Your forearm and the dumbbell should look like a hammer about to drive a nail.

·        Step 5: Slowly and smoothly lower the dumbbells back to the starting position.

Preacher Curl Machine

·        Step 1: Take a seat at the preacher bench and rest your upper arms on top of the pad. Position yourself so the edge of the pad almost touches your armpits.

·        Step 2: Grip the barbell or E-Z bar with a palms-up grip. Start with your triceps flat on the pad and your elbows slightly bent.

·        Step 3: Keep your head level, shoulders back and chest out and begin contracting the biceps and curl the bar up toward your shoulders in an arc-like motion. Stop the curl when your forearms are just short of perpendicular.

·         Step 4: Slowly lower the bar in control, back to the start position.

Incline Dumbbell Curl

·        Step 1: Set an incline bench to a 45-degree angle.

·        Step 2: Take hold of two dumbbells and sit down. With the dumbbells at your sides and a palms up grip, lean all the way back into the bench so that your entire back is lying flat against the back pad.

·        Step 3: Contract the biceps as you curl the dumbbells towards your shoulders. Elbows are pointed to the ground at all times!

·        Step 4: Slowly and smoothly lower the dumbbells until your arms are fully elongated and back at your sides. Keep tension on the biceps even at the start position.

Lying Dumbbell Triceps Extension

·        Step 1: Take hold of two dumbbells and sit at edge of bench with the weights positioned upright on top of your thighs.

·        Step 2: Grip both dumbbell handles all the way at the end closest to your thighs sides of your pinkies are against inside of weight plate.

·        Step 3: Thrust each dumbbell up, just as you would when doing a dumbbell bench press, and lie back on the bench, placing your feet flat on the floor.

·        Step 4: Keep the palms of your hands are facing each other at all times, press the weights up using your chest muscles (chest press) to the fully-extended position. Make sure that your elbows are pointing directly at the ceil­ing at all times during the exercise.

·        Step 5: Slowly lower the dumbbells down toward your shoulders and stop just before the dumbbells reach your shoulders and begin to slowly and smoothly extend your arms from the elbows to the hands back up to the starting position of the exercise.

Triceps Pulley Kickback

·        Step 1: Stand in a staggered stance with a slight bend in the knees and facing the pulley. Bend at the hips and support your weight with the non-working hand by placing it on the pulley system’s support handle.

·        Step 2: Grip the handle with palms facing inward; your thumbs are pointed forward and away from your body.

·        Step 3: In the bent-over position, place the upper arm of your working hand tight against the right side of your body and parallel to the floor.

·        Step 4: Begin the exercise with your elbow bent at a 90-degree angle.

·        Contract the triceps muscles and extend the lower arm back until it is at full extension and forms a nearly straight line with the upper arm.

·        Step 5:  Slowly lower the forearm back to the start position.

Triceps Dips (Bodyweight & Weight Belt Options)

·        Step 1: Place your hands on the parallel bars and align yourself by locking out your arms at the top with arms fully extended.

·        Step 2: While suspended, keep your head facing forward, looking straight ahead throughout the movement.

·        Step 3: Keep your legs straight and your feet side-by-side.

·         Step 4: As you slowly lower yourself, maintain straight posture. Keep elbows close to your body

·        Step 5: Lower yourself until the backs of your arms are parallel or slightly beyond parallel with the floor.

·        Step 6: Slowly, with a smooth transition, begin to press your body upward without using any momentum.

Isometric Bicep Curl and Triceps Extension

·        Step 1: Clasp your hands together in front of you with an arm-wrestling like grip. Put your elbows at your sides and lower your hands together until your arms are as extended as possible without moving your elbows.

·        Step 2: With the hand that has the palm-up grip, perform a bicep curl and resist the movement with the opposite hand. The resisting hand should primarily be using the triceps.

·        Step 3: Once you’ve reached the full contraction press down with the triceps arm and resist with your curling arm. At the bottom switch hands and repeat.

Triceps Pushdown

·        Step 1: Stand in front of the cable and take hold of the V-bar or rope. Pull it down by bringing your elbows to the sides of your body and lock them there.

·        Step 2: With feet shoulder width apart and pointing straight ahead, slightly bend your knees, your torso upright and head pointing straight ahead.

·         Step 3: Contract the triceps and push the bar down while keeping your elbows pinned to your sides.

·        Step 4: Press down until you have reached full extension. Contract the triceps muscles as hard as you pos­sibly can.

·        Step 5: When you’ve reached the bottom position, slowly allow the bar to rise back to the start position.

 Legs

Barbell Squat (Medium Stance)

·        Step 1: Place a bar on the squat rack about shoulder height.

·         Step 2: Stand under the bar and place it on upper trap area. Align your body from the bottom up by first taking a shoulder width stance with toes slightly angled outward, knees slightly bent, abs tight, shoulders pulled back, chest out and head straight.

·        Step 3: Contract your glutes and flex your thighs, then descend by bending your knees. Remember to keep your back straight. Your shins should be in a vertical line throughout the move.

·        Step 4: As you are squatting, mimic the motion and align­ment of sitting in a chair. Keep knees from going passed toes

·        Step 5: Don’t let your thighs go below parallel as you could injure your lower back.

·        Step 6: As you reach parallel or just above it, exhale and press off your feet, back to start position.

Dumbbell Squat (Wide Stance)

·        Step 1: Hold a dumbbell in each hand with arms extended down and palms facing your body.

·        Step 2: Align your body from the bottom up by first taking a stance with feet about shoulder-width apart and angle your toes out slightly.

·        Step 3: Slightly bend your knees, keep your abdominal muscles tight, stick your chest out and simultane­ously bring your shoulder blades back and keep your head level at all times

·        Step 4: Contract your glutes and flex your thighs, then descend by bending your knees. Remember to keep your back straight.

·        Step 5: Mimic the motion and align­ment of sitting in a chair and make sure you keep your back as straight as pos­sible.

·        Step 6: As you reach parallel or just above it, exhale and press off your feet, distributing the weight through the heel while pressing back upward.

Bodyweight Squat (Medium Stance)

·        Step 1: Stand erect with your feet shoulder width apart and your knees slightly bent. Toes are slight angled outward. Your arms are hanging, held out to sides or in front for balance.

·         Step 2: Keep your abs tight, chest out, shoulders pulled back and head straight.

·        Step 3: As you lower, push your butt back as you lower it toward the ground. Keep your back straight or with a slight arch in the lower back.

·        Step 4: Stop lowering when your thighs are parallel to the ground or as far as you can while maintaining your balance and keeping your back straight.

·        Step 5: Push off your feet, back to the start position.

Barbell Lunge

·        Step 1: Place a barbell across your shoulders, as if you were doing a squat.

·        Step 2: Align your body from the bottom up, taking a stance with the feet together and toes pointing straight ahead. Keep your knees slightly bent and abs tight.

·        Step 3: Stick the chest out, shoulder blades back and head level at all times.

·         Step 4: Step forward with heel than toe, with your right foot. Bend at the knees, making sure you descend slowly and in control and that your right knee does not go past your toes. As your left knee bends and your hips are lowering, lower yourself only until your left knee is about two inches from the ground and then stop.

·        Step 5: Reverse the movement by pushing through the heel of your right foot only.

·        Step 6: Return to the start position but do not rest. Switch legs and repeat the same movement. 

Dumbbell Lunge (Two Push back options: Heel & Toes)

·        Step 1: Hold a dumbbell in each hand with arms extended down and palms facing your body.

·        Step 2: Align your body from the bottom up, taking a stance with the feet together and toes pointing straight ahead. Stick the chest out, shoulder blades back and head level at all times.

·         Step 3: Step forward with heel than toe, with your right foot. Bend at the knees, making sure you descend slowly and in control and that your right knee does not go past your toes. As your left knee bends and your hips are lowering, lower yourself only until your left knee is about two inches from the ground and then stop.

·        Step 4: Reverse the movement by pushing through the heel of your right foot only.

·        Step 5: Return to the start position but do not rest. Switch legs and repeat the same movement. 

Wide Stance Leg Press

·        Step 1: Sit on the machine with your back on the padded support and align your feet evenly on the platform somewhere in the middle, about shoulder width apart.

·         Step 2: Your back and head are kept flush against the back pad

·        Step 3: Press the platform away. When your legs are fully extended, disengage the lock pins. Immediately take hold of the secured handles,

·        Step 4: With the feet spaced evenly apart and flat upon the platform, slowly lower the platform toward you while concentrating on the quads.

·        Step 5: Let the sled and platform come down to a point just before your thighs would touch your chest.

·        Step 6: When you have reached the bottom portion of the exercise, press the platform back to the starting position.  

Leg Extension

·        Step 1: Seat yourself on the machine and position the back pad so that you are sitting upright.

·        Step 2: The back of your knees must be pressed flush against the front of the seat and make sure that the axis of the knees is in line with the machine axis.

·         Step 3: Adjust the shin roller pad against the lowest point of the shin.

·        Step 4: Grip the han­dles provided and begin by Isometrically contracting the quad mus­cles and slowly begin to lift the weight.

·        Step 5: As you extend your legs, do not use momentum or leverage and contract those quads.

·        Step 6: Slowly return back to the beginning of the movement in a controlled fashion.

Standing Leg Curl

·        Step 1: Hook one of your heels under the roller pad attached to the lever arm.

·         Step 2: Lock your pelvis into place by con­tracting your abdominal muscles.

·        Step 3: Hold on to the set of handles with a very light grip.

·        Step 4: As you begin the movement, contract the hamstrings of your working leg before actually moving, as this will help to focus the resistance on the hamstring muscles and drive your heel to your butt, while flexing your feet toward your knees.

·        Step 5: As you return to starting position, do so with a slow, con­trolled movement and switch legs.

Standing Calf Raise Machine

·        Step 1: Step on the platform and take hold of the grip bars on the sides. With your feet pointing straight ahead, place your toes and the balls of your feet on the edge of the platform with your heels hanging off.

·        Step 2: Stand under shoulder pads, stand up straight so that your shoulders lift the shoulder pads, which will in turn lift the weight plates up.

·        Step 3: Keep your knees pointing straight ahead and bent very slightly during the exercise.

·        Step 4: Lower your heels toward the floor and slowly bring the calves to a full stretch. Hold this contraction for a second or two and slowly lower your body back tot the start position and without rest back to the pressing movement.  

Seated Calf Raise (Soleus)

·        Step 1: Sit down and position your feet on the platform with your feet pointing straight ahead, your toes and the balls of your feet on the platform, your heels hanging off the platform and place the padded support on top of your thighs

·        Step 2: Keep your torso straight and press your toes downward so that your knees raise up—and the weight with them. At the full height, release the catch and lower your heels toward the floor. Slowly bring the calves to a full stretch.

·        Step 3: Without momen­tum, push off the balls of your feet and come up on to your tiptoes, pushing as high as possible. Contract the calves as hard as you can.

·        Step 4: Slowly begin lowering your heels back once again to the stretch position and without rest begin to press back up.

Abdominals

Bicycle Crunch (Opposing elbow to knee – Hands clasped behind head)

·        Step 1: Lie on your back with your knees up and bent at 90 degrees, so that your thighs are perpendicular to the floor and your lower legs are parallel to it. Tuck your chin in and place your inter-clasped hands behind your head or ears. WARNING: Do not pull on your head during this exercise. It can cause neck injuries.

·        Step 2:  Begin by simultaneously squeezing your right shoulder and left knee toward one another. Do not reach with your elbow as this can lessen the contraction of your abs. Your entire torso should twist and your right shoulder blade should come off the floor.

·        Step 3: Stop when you’ve crunched as far as you can or when your elbow touches your knee.

·        Step 4: Switch sides and that’s one rep. Focus on the abs for the most intense contraction!

Leg Raise

·        Step 1: Sit on the edge of a bench, take hold of the sides for support and balance and slightly bend and maintain that bend throughout the exercise.

·        Step 2: At first, the bottoms of your legs are currently lower than the bench. Begin by pulling your legs in an arch like motion towards your chest and focus on contracting the abs.

·        Step 3: Do not try to do this motion quickly.

·        Step 4: Slowly return the legs to the bottom position but remember not to rest and to immediately begin lifting the legs once again.

Swiss Ball Crunches (Two options: Bodyweight & with weight held above head)

·        Step 1: With your feet flat on the floor and knees at a 90-degree angle, lay back on a Swiss Ball so that the ball supports your lower back.

·         Step 2: With your hands crossed over your chest or placed behind the ears or with a weight plate held at full extension, above head, extend back slowly over the Swiss Ball and Isometrically contract the abs before you begin the crunch.

·        Step 3: Without pulling on your head or neck, contract the abs and crunch your chest toward your pelvis, lifting your shoulders up and ahead. Exhale as you come up and intensely contract those abs!

·        Step 4: Contract the abs hard and hold. Return to the starting position using a controlled descent.