Exercise Program #9 and # 10

Today's workout is going to step it up a bit, but remember only do what your body can handle. If you had trouble with the last four, you should go back and repeat workouts #3 thur #7 because #8 thur #11 is stepping up a notch, and it's O.K. to fall back because everyone's starting place is different, I know most of you who get our daily newsletters are mostly in there mid twenties, while most who are members mostly range in age from 30 to 62 years of age, in other words at this point you should know your body by now, and you should decide weather or not to fall back and repeat workouts #3 thur #7. BEFORE moving on to the next stage. In this next stage take no more than a 10 - 15 seconds break between each exercise, it's going to be tough in the begining but your body will make the adjustments, and it will get easier after your body makes these adjustments.

#1) PUSH-UPS FOR ONE MINUTE (MEN SET A GOAL OF 70 PUSH-UPS DURING THIS ONE MINUTE, WOMEN SET A GOAL OF 40 PUSH-UPS FOR YOURSELF AND IT'S O.K. TO STOP AND GO DURING THIS ONE MINUTE.)

#2) SQUATS for three minutes (with 10-lb. dumbell in each hand) if you don't have any dumbells don't worry about it just do it without dumbells, it should still be a challenge for you.

#3) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#4) JUMPING JACKS FOR THREE MINUTES.

#5) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#6) CURLS (FOR THREE MINUTES USING 10-LBS. DUMBELLS OR A PHONE BOOK.)

#7) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#8) JUMPS FOR THREE MINUTES ( JUMP UP AND DOWN AS HIGH AS YOU CAN FOR THREE MINUTES.)

#9) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#10) STAIRS FOR THREE MINUTES (RUN UP AND DOWN A FLIGHT OF STAIRS FOR THREE MINUTES NONSTOP.)

#11) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#12) CALF RAISES / TIP TOES ( FOR THREE MINUTES )

#13) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#14) RUNNING IN PLACE KNEE HIGHS FOR TWO MINUTES.

#15) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#16) SIT-UPS (YOUR CHOICE OF YOUR FAVORITE AB EXERCISE) FOR ONE MINUTE.

#17) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#18) RUNNING IN PLACE BUTT KICKS (FOR TWO MINUTES)

#19) PUSH-UPS REPEAT NUMBER ONE FOR ONE MINUTE.

#20) SIT-UPS REPEAT NUMBER 16 YOUR FAVORITE AB EXERCISE.

Dale Brown
www.enivamembers.com/treasures