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Index
Cover
Title Page
Dedication
Contents
Testimonials
Introduction
Chapter 1: Why Weight Lifting Is Important for Women
Chapter 2: Form, Technique, and Movement with Weights
Chapter 3: Determining Your Body Type
Ectomorph
Endomorph
Mesomorph
Chapter 4: The Warm-Up and Its Importance (Exercises 1–6)
Chapter 5: Weights for the Upper Body (Exercises 7–26)
Chapter 6: Weights for the Lower Body (Exercises 27–44)
Chapter 7: Weights on a Stability Ball (Exercises 45–61)
Chapter 8: Weights for Cardio and Plyometric Training (Exercises 62–66)
Chapter 9: Weights for Core Training and Postural Improvement (Exercises 67–80)
Chapter 10: Compound Moves with Weights (Exercises 81–88)
Chapter 11: Weights with a Towel (Exercises 89–93)
Chapter 12: Weights for Yoga and Stretching (Exercises 94–101)
Chapter 13: Creating Your Own Workouts
WORKOUT 1: 5-Minute Abs
WORKOUT 2: 5-Minute Arms and Abs
WORKOUT 3: 10-Minute Glutes
WORKOUT 4: 10-Minute Total-Body Fat Blaster
WORKOUT 5: 10-Minute Power Stretch
WORKOUT 6: 15-Minute Ab Blast
WORKOUT 7: 15-Minute Leg Toner
WORKOUT 8: 15-Minute Upper-Body Strengthener
WORKOUT 9: 15-Minute Butt Blaster
WORKOUT 10: 15-Minute Posture/Core Strengthener
WORKOUT 11: 30-Minute Total-Body Toner
WORKOUT 12: 30-Minute Upper-Body Toner
WORKOUT 13: 30-Minute Lower-Body Blast
WORKOUT 14: 30-Minute Interval Calorie Burner
WORKOUT 15: 30-Minute Glutes and Abs
WORKOUT 16: 30-Minute Ectomorph Workout
WORKOUT 17: 30-Minute Endomorph Workout
WORKOUT 18: 30-Minute Mesomorph Workout
WORKOUT 19: BONUS: Creative Towel Combo
Chapter 14: Nutrition
Calculating Body Composition and Caloric Intake
Daily Guidelines to Follow for Success
UltraFit Quick-Start Weight-Loss Menu
Acknowledgments
Resources and Web Sites
About The Author
Copyright Page
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