Stretch It, Flex It,
Keep It Fit And Trim

Presenting an exercise program that works to keep a body toned, in shape and ready for action. If it can do the job for your author, it just might work for you. This is not a weight reduction set of exercises -- I lost 60 pounds on a strict diet and hard exercise regemin over 6 months. This is the weekly maintenance plan that I use together with logical prudence in eating that keeps me at my target weight, feeling energized and happy with myself. The only missing ingredient is, so far, I haven't added any muscle bulk which I hoped would happen.

Program Ingredients

There are three parts to this weekly health and fitness maintenance program:

• Two alternating series of stretch, flex and dumbbell exercises, performed Monday, Wednesday and Friday
  • Program 1 - a 12-count isometric-oriented body toner
  • Program 2 - a heart pumping aerobic and dumbbell circuit AND
  • One vigorous five mile walk/jog done sometime each weekend, outside or at the mall

Program 1
a 12-count isometric-oriented body toner

WARM UP STRETCH

• ELBOW EXTENSION - shoulders, upper back
  • Place left palm, fingers down, in middle of back. Grasp left elbow in right hand and pull. Resist with left arm while attempting to force left hand deeper down on back for a slow 12 count.
  • Change arm positions to work right arm in same manner.
  • Complete ten alternating extensions.
• ELEVATED LEG STRETCH - hamstrings, lower back
  • Stand facing a waist-high shelf, bench, other object, nearly a full leg length away. Lift left leg and rest your heel on the object. Lean forward, running fingers from knee to ankle and then around foot to grasp toes and pull. Resist with foot while attempting to force nose to touch knee for a slow 12 count.
  • Change legs to work right leg in same manner.
  • Complete ten alternating stretches.
• OVERHEAD STRETCH - shoulders, arms, upper back
  • Place feet shoulder width, lock fingers together, palms up, resting lightly on top of head. Lift hands straight up pushing against ceiling/sky for a slow 12 count.
  • Complete ten stretches.
• SIDE LEAN - obliques, triceps, lower back
  • Do not move feet, lower hands to sides. Bend to the left extending right arm overhead, palm forward, reaching left while extending left hand down to left knee. Attempt to ease left hand down past knee for a slow 12 count.
  • Stand erect and repeat exercise bending to right.
  • Complete ten alternating leans.
• CHEST PULL - chest, shoulders
  • Retain position on feet, extend arms, slightly bent, out in front of shoulders. Gradually pull arms back attempting to have sholderblades touch as you hold for slow 12 count.
  • Complete ten pulls.
• AIR REACH - calves, shoulders
  • Retain positon on feet, place arms at sides, palms back. Raise arms out in front and on up to straight overhead (palms now forward). As arms reach for ceiling/sky, raise up on toes. Stretch to extreem holding for a slow 12 count.
  • Complete ten stretching reaches.
• REAR ARMS STRETCH - chest, shoulders, arms
  • Bring feet nearly together. Put left hand over right, palms back, on buttocks. Keep arms straight and lift out and back pushing with right hand, resisting with left for slow 12 count.
  • Reverse hands and repeat exercise.
  • Complete ten alternating stretches.

WEIGHTS AWAY

• DUMBBELL SHRUG/TOE RISE - calves, shoulders
  • Grasp dumbbells, palms in, at sides with feet nearly together. Raise on toes as high as possible while lifting sholders in a high shrug. Squeeze calves and sholders for a slow 12 count then lower to starting position.
  • Complete ten.
• DUMBBELL FRONT LUNGES - thighs
  • Grasp dumbbells, palms in, at sides retaining positon on feet. Keeping back straight and head erect step out with left leg a full pace. Lower body until left thigh is nearly parallel with floor. Hold position and squeeze thigh for a slow 12 count then rise to starting postion.
  • Repeat exercise stepping out with right leg a full pace.
  • Complete ten alternating lunges.
• STANDING DUMBBELL CURLS - biceps
  • Retain position on feet, grasp dumbbells at side, palms forward. Curl dumbbells up slowly, bringing forearms to meet biceps. When touching, hold positon and squeeze biceps for a slow 12 count then lower arms to starting position.
  • Complete ten curls.
• BENT OVER DUMBBELL ROWS - upper back
  • Retain position on feet, bend over keeping back straight, grasping dumbbells at ankle height, palms in. Pull the dumbbells straight up extending elbows above back until weights are just touching chest. Hold position and squeeze upper back for a slow 12 count then lower arms to starting position.
  • Complete ten rows.
• DUMBBELL HAMMER CURLS - forearms
  • Keep same position on feet, stand erect and grasp dumbbells at side, plams in. Lift arms until forearms are six inches above parallel with floor. Hold position and squeeze forearms for a slow 12 count then lower arms to the starting position.
  • Complete ten curls.
• DUMBBELL KICKBACKS - triceps
  • Retain position on feet, bend forward keeping back straight, knees slightly bent, upper arms parallel with floor, forearms hanging, palms in. Slowly lift forearms back, extending them until arms are straight. Hold position and squeeze triceps for a slow 12 count then lower forearms to starting position.
  • Complete ten kickbacks.
• DUMBBELL SIDE BENDS - obliques
  • Keep same position on feet, grasp dumbbells ar sides, palms in. Bend left, lowering left hand weight as far down leg as possible. Hold at bottom attempting to stretch lower for a slow count of 12 then return to starting position.
  • Perform next bend to the right side.
  • Complete ten alternating bends.
• DUMBBELL ARM CROSSES - chest, biceps
  • Place right dumbbell on floor. Retain position on feet, bend forward with right hand on right knee, left arm hanging, palm in. Slowly cross left forearm up across and pass the chest until parallel with floor. Hold position and squeeze left pectorial for a slow 12 count then return to starting positon.
  • Switch weight to right hand with left hand on left knee and perform exercise on right side.
  • Complete ten alternating crosses.

COOL DOWN TIME

• WAIST TWIST - abdominals
  • Place other dumbbell on floor. Change stance to place feet shoulder width apart. Place hands behind head and slowly twist to the left. Hold and flex abdomen against twist for slow count of 12 then return to starting position.
  • Perform next twist to the right.
  • Complete ten alternating twists.
• TOE TOUCHES - lower back and hamstrings
  • Retain position on feet, extend arms overhead, palms forward. Bend forward and extend left hand toward the right toes. Hold and stretch to touch, or press as touching, for slow 12 count then return to starting position.
  • Perform next bend reaching right hand toward left toes.
  • Complete ten alternating toe touches.
• BASEBALL SWINGS - arms, upper back
  • Keep same position on feet, extend arms straight out in front clasping hands together. Swing arms full to the left, extending clenched hands behind, then bring arms forward and swing arms full to the right, extending clenched hands behind.
  • Complete twenty four alternating swings to each side (48 total)
• SIDE BENDS - obliques
  • Retain position on feet, extend arms parellel to floor at sides, palms down. Bend to the left bringing left hand to rest on left leg, extending right arm stright up in air. Hold position and attempt to stretch left hand down leg to or below knee for a slow count of 12 then return to starting position.
  • Perform next bend to the right.
  • Complete ten alternating side bends.
• LEG ROTATIONS - thighs, buttocks
  • Get on hands and knees, body parallel with floor. Extend left leg straight back, parallel, pointing toes away from body. Slowly rotate left foot in twelve clockwise circles then rotate left foot in twelve counterclockwise circles. Return to starting position.
  • Perfrom next series with right leg extended.
  • Complete ten alternating leg rotations.
• DOUBLE PEC PUMP UPS - chest, biceps
  • Stand with feet shoulder width apart, arms at side, fists clinched. Curl arms slowly up to chest. Hold and squeeze pectorials for a slow 12 count then lower arms extending fists back behind buttocks. Hold, pressing arms back and up for a slow 12 count then return to starting position.
  • Complete ten full double pumps.
  • Enough, already, lets forget this.

Program 2
a heart pumping aerobic and dumbbell circuit

JOG AND STRETCH

• WARM UP JOG IN PLACE - aerobic
  • Jog in place, never lifting upper leg above parallel for up to two minutes -- then repeat after each of the following warm up exercises.
• SIDE BENDS - obliques
  • Stand with feet shoulder width and hands at sides, palms resting on thighs. Keeping back straight bend left extending hand down left leg to or beyond knee (as far as can reach comfortably). Pause and then return to starting position.
  • Perfrom next bend on right side.
  • Complete twenty alternating side bends then jog in place for up to two minutes.
• SQUATS - thighs
  • Retain width of stance but turn feet out, place hands on hips. Keeping back straight and head erect, lower body down until upper legs are near parallel with floor. Pause and then return slowly to starting position.
  • Complete twenty squats then jog in place for up to two minutes.
• KNEE GRINDS - abdominals
  • Stand with feet shoulder width apart, hands behind head. Bring left knee up and right elbow down to meet in front. Pause and then return to starting position.
  • Perform next with right knee up to meet left elbow.
  • Complete twenty pairs of grinds alternating from side to side then jog in place for up to two minutes.
• CROSS ARM PULLS - chest
  • Retain position on feet, cross left arm over right in front of chest, forearms parallel with floor. Keep arms in same bent position and extend elbows out and back firmly. Pause and then return to starting position extending right arm over left.
  • Complete twenty pairs of pulls alternating left over right, right over left then jog in place for up to two minutes.
• SIDE ARM LIFTS - shoulders
  • Keep position with feet, extend arms straight out at side, palms down, with hand at hip height. Slowly raise arms up, bringing hands slightly above even with top of head. Pause and then slowly lower arms to their extended starting position.
  • Complete twenty slow arm lifts then jog in place for up to two minutes.
• STRETCH BACK - total upper body flex
  • stand one pace in front of closed door, feet sholder width apart, arms down, palms on front of thighs. Lift arms out and up overhead, as reach full height start bending back, reaching with fingertips for the top of the door jam. Pause, resting fingertips on door jam then lower arms back to starting position.
  • Complete twenty slow stretches then jog in place for up to two minutes.

CIRCUIT ONE (do four sets, reps as noted)

• WEIGHTED SQUATS - legs, thighs
  • Place feet just wider than sholder width, hold dumbbells beside shoulders, palms forward. Keeping back straight, head erect, lower to squat where thighs are parallel to floor. Pause and then rise back to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 8 for set four.
• BENT LEG CRUNCHES - upper abs
  • Lie on back, knees up, feet flat on floor, hands locked behind head. Slowly crunch up pulling chest toward your knees, lifting your shoulders off the floor. Pause and then lower back slowly to starting position.
  • Complete 20 for each set (yep, 20 as part of all four).
• BENT OVER ROWS - back
  • Place feet shoulder width apart, grasping dumbbells at ankle height, palms in. Pull weights up while extending elbows straight back above back until dumbbells touch chest. Pause and then lower arms to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 8 for set four.
• SHOULDER PRESSES - shoulders
  • Keep position with feet, lift dumbbells to shoulder height, palms forward. Push weights straight up to top of arms' extension overhead. Pause and then lower arms to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 8 for set four.

CIRCUIT TWO (do four sets, reps as noted)

• LEG EXTESIONS - front thighs
  • Sit erect on end of bench, table, desk let legs hang with single dumbbell held between feet (height of object used for seat must allow weight to swing free). Slowly raise the dumbbell by straightening the legs, stopping when they are parallel to the floor. Lower slowly to starting positon.
  • Complete 20 for set one, 15 for set two, 10 for set three, 8 for set four.
• TWISTING CRUNCHES - abdominals, side obliques
  • Lie on back with knees bent, feet flat on floor and hands clasped behind head. Rotate knees to the left lowering them to floor. Crunch upper body toward feet lifting the shoulders off the floor. Pause at top and lower body slowly back to starting position.
  • Rotate knees up and over to lie on right. Repeat crunch, pause and slow return to starting position.
  • Complete 20 alternating crunches for each set (yep, 20 as part of all four)
• PRONE BENCH PRESS - chest
  • Lie on back, arms extended up holding dumbbells shoulder width, palms toward feet. Bend the arms and lower the weights slowly directly down until elbows brush floor. Pause and slowly press back up to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 10 for set four.
• PRONE CHEST FLYS - chest
  • Lie on back, arms extended parallel to floor at shoulder height holding weights just off floor. Slowly lift arms, still fully extended, until dumbbells meet directly over chest. Pause and then slowly lower arms to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 8 for set four.
• TOE LIFTS - calves
  • Stand feet together, holding barbells at shoulder height. Slowly rise up on tiptoes as high as possible. Pause and then slowly lower body back to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 10 for set four.

CIRCUIT THREE (do four sets, reps as noted)

• LEG CURLS - rear thighs
  • Lie forward on bench, legs extended straight back, knees at edge, holding one dumbbell between feet. Slowly bend knees lifting feet to raise the weight until lower legs are bent past the 90 degree angle. Pause and then slowly lower legs down to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three, 8 for set four.
• ANKLE LIFT CRUNCHES - lower abdomen
  • Lie on back with the legs bent, holding lower legs extended parallel to floor with ankles crossed. Crunch upper body toward knees lifting the shoulders off the floor. Do not move legs, pause at top and lower body slowly back to starting position.
  • Complete 20 for each set (yep, 20 as part of all four).
• GOOD MORNINGS - lower back
  • Stand upright feet at near shoulder width with hands clasped behind head. Keep knees straight and bend forward from waist until the upper body is parallel with the floor. Pause and then return slowly to the starting position.
  • Complete 20 for set one, 15 for set two, 15 for set three and 10 for set four.
• BICEPS CURLS - biceps
  • Retain position on feet, hands at side, palms forward. Without moving body, slowly curl arms up until forearms meet biceps. Pause and then slowly lower arms to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set three and 10 for set four.
• LYING DOUBLE EXTENSIONS - triceps
  • Lie on back with legs extended, toes pointed away from body, arms extended straight up over shoulders, holding barbells with palms toward feet. Retaining full arm extension slowly lower them together over the head without touching floor, lift to starting position and then slowly lower them together to rest beside thighs, again without touching floor, then return to starting position.
  • Complete 20 for set one, 15 for set two, 10 for set threeand 8 for set four.

COOL DOWN TIME

• ARM SWINGS - arms, shoulders
  • Stand with arms entended overhead, palms forward and feet close but not touching. Swing arms down in front following thru until hand extend slightly behind buttocks. Pause and swing arms up, following same path, to starting position.
  • Complete twenty full double swings.
• SIDE BENDS - obliques
  • Shift feet to shoulder width, extend arms parellel to floor at sides, palms down. Bend to the left bringing left hand to rest on left leg as low as possible, extending right arm over head reaching toward left. Pause and then return to starting position.
  • Perform next bend to the right.
  • Complete twenty alternating side bends.
• HALF SQUATS - thighs
  • Retain position on feet, turn toes out, place hands on hips. Slowly lower body, keeping head and back totally straight, until buttocks are halfway to knees. Pause and then slowly rise to starting position.
  • Complete twenty half squats.
• SIDE LUNGES - thighs, hamstrings
  • Extend stance to wider than shoulder width, keep feet turned out, hands on hips. Keeping body and head as erect as possible, lower body to left, bending left knee, holding right leg straight. Pause when body lowered at least six full inches and then rise to starting position.
  • Shift weight and lunge to right.
  • Complete twenty alternating lunges to each side.
• TOE TOUCHES - lower back and hamstrings
  • Retain position on feet, extend arms overhead, palms forward. Bend forward and extend left hand toward the right toes. Stretch to touch, or press as touching, then return to starting position.
  • Perform next bend reaching right hand toward left toes.
  • Complete twenty alternating toe touches to each side.
• BASEBALL SWINGS - arms, upper back
  • Keep same position on feet, extend arms straight out in front clasping hands together. Swing arms full to the left, extending clenched hands behind, then bring arms forward and swing arms full to the right, extending clenched hands behind.
  • Complete twenty alternating swings to each side.