Let me say that I do not advocate doing squats with the bar on your back. This has always hurt my back and will wind up hurting yours. You ca get the sa^e results doing the squats fro^ your back, or on a

11 u hack squat machine, where

40 reps.


Regular Curls

Stand ^ith the feet about shoulder width apart and curl the weight straight up. I alternate ar^s, and one ar^ at a ti^e so I can concentrate on the exercise.


Cross overs

Stand wwith the feet about shoulder width apart and curl the weight up and across the body. You can alternate ar^s, or us< weights in both hands. Turn the weight over as you curl up.

Do 4 sets of 12 to 16

Th is curl is done raising the arm straight up and curling the weight. I use heavy weights and really push the body to build the . So I do less reps.

iscle ,

Triceps extensions

Stand with the feet about shoulder width apart lift the arms straight up in the air. Drop the weight directly behind the head and then push it up. Concentrate on the triceps. Be sure to keep the elbow straight.

Th is is a concentration curl and really concentrates the muscles of the biceps. Sit in the chair and curl the weight up across the body. Keep the elbow on the knee..


Th is is the only type of squat I reco^^end. It does not hurt the back or knees. Hold the weights in both hands and squat do^n, then back up.

Do 4 sets of 12 to 16


I never walk without my weights, even when playing golf. The weights give you twice the effect of regular walking. Th e walking helps tone your legs, butt and back, and the weights work your upper body.

I walk at least 1 mile to 3 miles, very q times a week, sometimes 5.

I curl the weights across my body. Alte mating hands.

Sometimes I punch the weights in front of my body. Twisting the ^rist at the end of the punch

When my biceps ge t tire d I immediately go to triceps extensions wwith alternating arms.

I do this as many times as I can, usually about a m ยก1 <

uilding muscles without weights chair t r i o e p s

You can pu^p up the triceps by doing dips fro^ a chair. It also works the chest. Hold the ar^s of the chair and dip do^n as low as you can. Concentrate on the triceps and chest.

sets of


Building muscles without weights

You can pu^p up the triceps by doing dips fro^ the bumper of a truck, or car. It also works the chest. Hold the ar^s of the chair and dip do^n as low as you can. Concentrate on the triceps and chest.

do O sets of 50 reps

Building muscles without weights

You can pu^p up the triceps on the ground without weights by lifting the body off the ground and dipping do^n to the middle. Concentrate on the triceps.

uilding muscles without weights w * \

I do a modified push up where I do not come all the way up. I keep my arms fairly close to the body and go all the way down, but only up about 6 to 12 inches. Th is really pu^ps the chest, ar^s and shoulders.

I do sets of 100 to 150. I do 5 to 10 sets. For 500 to 1,000 push ups.

Building muscles without weights super push ups

Th is is done the same way as super push ups, but with the arms held close together, to really work the inside of the chest. I go all the ^ay down, but only up about 6 to 12 inches. This really pu^ps the chest, ar^s and shoulders.

You heard me right. You can do sit ups from a chair and work the a b s just as hard as if you we re on the ground. You si m ply crunch your abs to the left and right and then down the middle. The very effective and really work the abs.

i ey are

do sets o f 50 t o each side

S its ups

You cant do enough sits. I do hundreds a day, sometimes a thousand. I do them without imy feet pushed against anything or under anything, and I lean to the right and left wwhen I work, so I can work each side of the abs and the muscles that surround the

I never put the hands behind the head, and never go all the way back. When you go to d own to the ground and lie flat you are resting, and when you start to come up you hurt your neck, and do not work your abs.

always t^ist to the side and punch up to work y a r m s to o .

I do sets of 50 on each side and the 150, then I rest and do it again. Th

50 in the middle. Tor a total of t. I do 5 sets for 750

is is one se sits ups.

Crunches are a modified sit up i that tightens the abs but doesnt hurt the back. Th is time you put your hands behind the head and crunch up as far as you can, at least 6 inches off the ground.

Crunches are a modified sit up

You can also pull th legs into the arms T really concentrate the crunch.

r-i eft

Hold the ar^s straight up and pull yourself off the ground. You can also pull the legs back and try to touch the toes as you lift the head towards the legs.

Do 3

Lie on your back and put your hands behind your head. Lift the butt off the ground and up as high as you can. Drop your weight down first to the right side then to your left side. This will help strengthen you lower back. Do 4 sets of 12 to 16 reps.

_ eg lifts in a chair

You can really work the lower abs by doing leg lifts in a chair. You can concentrate on the legs and use the chair for support and not hurt the back. Keep the legs straight and lift them straight up.

For a variation you can curl them straight back.

do sets of

I_eg lifts

Leg Lifts are important for several reasons. The y work the lower a bs and the help strengthen the back, as wwell as the knees. Keep the toes pointed and the leqs straiqht. You can lift them straiqht up or curl them back into the abs.

I do a lot. I try to do them for 3 minutes without stopping. I usually do 180 or more in the O minutes.

Side bens really work to get rid of that love muscle or bulge around the wwaist. Hold one hand on the head and lean to the right and left side as far as you can.

Do 3

sets fo 25

reps each side.

uilding muscles without weights

Circular Breathing is the fastest way to recover your breath after hard exercise. It allocs for the full expansion of your lungs and full removal of air that is bad.

Hold the ar^s above the head and ^hile breathing in make a large circle ^ith your ar^s until they touch in front. Then breath out making the sa^e large circle.

o about 5 times to recover your breath after hard exercise.

Bu il ding muscles without weights

4 Way B reathing is a way to tighten all the muscles of the body, especially the abs and back. It is an extreme isometric exercise and forces you to concentrate on getting all the air out of your body and tightening the muscles.

Start with the arms in front of the body and slowly move the arms straight up, tightening every muscle and concentrating on removing all the air from the stomach. Return the ar^s, and no^ go out to the side, then to the front and finally straight do^n.

After you h ave done the H way breathing holds the arms to the sides of the body and really tighten and squeeze the stomach muscles, breathing out, and squeezing very very hard to clear all the air fro^ the stomach.

Th is exercise helps develop l\l and I test my l\l by punching myself in the stomach very hard. You do not have to punch yourself, unless you wwant to.

uilding muscles without weights

I so m etric breathing is an i m porta nt concept and exercise to und erst and. It is a

In n t is in all forms and called sonchin in style of karate. It is very simple to explain, but very difficult to master. Unlike tai chi, which is breathing very soft and moving very fluid. I< breathing very forcefully and moving very hard, but slo^.

Isometric breathing is

To do the exercises you must first start with the body very tight and concentrate on the breath.

You can punch across the body, to the side of the body, to the front of the body, down and even up.

You must force al the air out, and tighten all the muscles on each punching or pushing drill.

You can also push out the legs in a low kick and breath out very hard and tighten the muscles very hard. Remember to breath slowly, move slowly and concentrate.

KI (Muscle, Breath & Mind Control)

There is a force in your body that creates incredible power. This force when used will enable the body to perform almost superhuman feats. It will allow you to with stand extremes of weather. To take full power strikes to your body and receive absolutely no injury, even a bruise from a blow that would Kill a normal person. This is called HARD KI. To control your mental focus for hours, days. To develop inner strength an power you can only imagine. This is the power of KI, sometimes called Chi. And this is a power you can learn to develop and use at will for your entire life.

KI is a concept that is unfamiliar to many Americans, but understood and practiced by most Orientals. The concept of KI is 3000 years old and was developed by the Buddhist monks of the Sholan Monastery of China.

Many teachers only teach parts of the power of KI and the students learning do not fully develop their KI. We will be learning to develop and use Hard KI. To fully understand how to use and develop your KI you must understand that KI is really 3 elements in one. When all 3 elements are fully developed, you have full Hard KI. Hard KI uses all 3 elements to create its full power, and if you don't use all 3 elements, and develop each fully and independently you will not develop your full Hard KI.

So what are the 3 elements of Hard KI.

(1) Muscle control. The instantaneous tightening of specific muscles at the time of impact, and the development of essential muscles necessary to withstand various kicks and punches.

(2) Breath control. The science of controlling the rate and the movement of the breath. The ability to forcibly, at the instant of impact remove all breath from your body to allow the muscles full contraction of the muscles, and to strengthen the concentration of the mind.

(3) Mind control. The specific concentration of mental powers and focus of the mind. The total concentration of your mental processes towards a specific goal, area, or muscle. The ability for complete and total mental focus so that nothing can distract the minds power.

Separately these three forces constitute functions, activities and parts of your body, but when they are joined together and united at a specific time towards a specifid purpose they take on a single identity of a new force, called KI. KI can be used to protect you from receiving an injury associated with a punch or a blow, to increase your determination, give you courage, improve your skills, add to your strength, develop your concentration to extreme levels.

Why does KI work? It works because you are using all the powers available in your body to prevent an injury, not just your muscle. Too many people think that muscle alone can prevent an injury from a blow. But examples in ordinary life prove the fallacy of this belief. Your leg is all muscle and if someone were to hit you in the leg very hard, you would at the least get a bruise, perhaps a charley horse, or a muscle injury. That is because it is actually too much muscle and as such cannot give any with the blow. It is like a tree that got covered with snow and finally the weight of the snow breaks the tree down, while a smaller more flexible tree can bend and touch the ground and not break. Your leg has all muscle and no give, so a hard blow breaks the muscle tissue and causes the bruises. It is also possible to make the stomach very hard by the use of sit ups and leg ups and if you tighten it you can let someone punch you in the stomach. However take a deep breath of air into your stomach and let someone hit you in the stomach. A very slight blow would cause a significant amount of damage because the air acts like a balloon and explodes or pops in the stomach area causing internal damage. Let us suppose that you can take a punch in the stomach and you have let most of your air out. But before you are ready for the punch, someone comes up and asks you a question, momentarily distracting your attention, and you are suddenly hit. Needless to say, you could be very seriously injured because your mind was not prepared for the blow. So you can see it takes all three elements to protect the body from the effects of getting hit.

First you must have adequate muscle and muscle control so that your muscles are strong and can react and tighten at your will. You must be able to tighten and contract the muscles at the exact time and point of the impact of the blow.

Secondly, you must have some breath control and be breathing out, or moving your breath away from the area getting hit. You can not hold your breath and have Hard KI. You can not breath too fast, or too shallow, or forget to breath at all.

Third, you must have your mind controlled and focused to be aware that you are getting hit and to concentrate the muscles and breath simultaneously at the point of impact. Your mind must be at a constant ready and react immediately and precisely to the attack.

With these three factors working for you, your KI is said to be "flowing" and you are able to resist blows that would cripple normal people. Yet you too are normal. It is just that you have been able to, by practice, and the use of positive reinforcement and progressive training, apply your muscle, breath and mind to such states that you are able to focus them simultaneously and instantaneously to the area of impact when you see a blow about to occur.

We have already been shown exercises to strengthen the muscles, and to begin to concentrate and focus the mind. Now we will begin to do exercises to strengthen ones breath control. So we begin our development of KI by learn to control the breath.

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