THE BURN Workout Instructions   Friday - continued   ABDOMINALS - Hanging Bent Leg Raises Instructions: Hang from a bar with hands directly gripping the bar or affixed in supports. Put a 45¾ bend in your knees with your legs together. Begin the exercise by lifting your knees towards your chest and do a crunch by using only your stomach muscles. Once you reach the top position, hold for a count of one, then lower in a controlled motion back to the starting position and repeat.     Wow! That was awesome to learn these great exercises that can help shape and transform your body! Make sure to stay consistent and strive for constant progress from workout to workout to take advantage of the bodies amazing adaptive abilities, which will help strengthen, tone and build your muscles! On the next page we will map out the amount of repetitions and sets you will perform for each of these exercises on each day of the program. A repetition is the amount of times you perform the exercise in a continuous interval of time. A set is the amount of intervals you perform of a given amount of repetitions. Be sure to perform all of the recommended exercises using perfect form. This will reduce injury risks and help focus efforts on the desired muscle groups! To take advantage of the established periodization principles mentioned earlier in this chapter, we will construct a workout repetition scale that will easily apply these proven muscle-building methods into a simple to follow program. The first two weeks you will condition your muscles and get them use to the program, learn proper form and begin the leaning-out process. You will slightly increase the poundage from week to week as you are able to. Starting with the third week you will begin the strengthening phase where your muscles may begin to appear harder and shapelier. This will continue through week five. You will continue to increase the poundage from week to week throughout this routine by pushing yourself a little more as you learn the form and get stronger. Starting with week six, you will begin your peaking phase and continue this through week eight. This phase is where the most noticeable improvements may begin to appear. Once you have completed this “training cycle”, you will again drop back to week ones repetition scale. This time, however, you may increase the poundage of the weights because your muscles will have definitely gotten stronger. This process will be performed continuously throughout your workout career so that your body stays optimally tuned for the adaptive process.   36 Copyright ©2006 Fizogen Precision Technologies, Inc. All Rights Reserved.