Wed 16th april 2008 Weekly tips for those who are interested.

1.Warm up

before u begin ur workout, get on the step machine for warming up. step for 15mins. increase intensity every 5mins.

2.legs

knee dips. 2sets of 15reps. 30 secs rest btw each set. get yourself into a sprinters postionwith heels against wall and toes on floor. activate core muscles. slowly lower both knees until they reach just ur elbows. push both legs up and back extended. under control, return to starting position. try to keep legs moving throughout entire exercise. avoid locking knees at high point.

3.chest

dumbell flys. 2sets of 12reps. 30secs rest btw each set. on inclined bench, grasp dumbells with palms facing each other. wrists locked. raise arms so that dumbells above head. activate core muscles. lower weights with arms under control. dumbell reach beside ears. contract chest muscles to return arms to start position.

4.shoulders

lateral raises. 2sets of 12reps. 30secs rest btw each set. standing position, grasp a set of dumbells as ur limit weight. as heavy as possible. put one leg in front of other. palms facing urself and wrists locked. activate core muscles, raise arms laterally to shoulder height, keeping palms facing floor. return to starting postion.

5.arms

bicep curls on stability ball. 2sets of 15reps. 30secs rest btw sets. sit on ball. maintain stability. keep spine upright. curl biceps with weights as heavy as those ur chest can take. as curl reaches its peak, lower to starting postion.

end workout with cross trainer for 15mins.

this is only a short workout for toning. for other workouts plz ask. foc. thanks.

food tips: oriental chicken salad.

4 bonless skinless chicken breasts.
1 head of cabbage.
2 cups romaine lettuce.
1 large green pepper.
1/2 cup of cilantro.
1 cup of mandarine orange.
1/4 cup of chow mein noodles.

weekly tips foc. its good to share the knowledge. :P