THE LYING DOWN PULL UP

(JOE THIS ONE FOR YOU) Lie down on a bench thats has a pull up bar over it like the one in the picture, most local parks have them. Grab the bar as far apart as you can and pull your self up till your chest is up to the bar, keep your feet on the bench at all times.Return to position 1 and repeat. DO 5 sets of 20 reps. >>>> MUSCLES THAT YOU WORKING, CHEST, UPPER BACK,BICEPS AND THE FOREARMS.

MEDICINE BALL STANDING LUNGES

Stand with your feet shoulder-width apart holding the ball with both hands at hip level, Lower your body until the upper leg is parllel to the floor, keeping your left knee aligned with your left ankle and lifting your right heel,Bring the ball to the front , resting on your left knee. Your left leg should be at 12 o'clock and your right should be at 6 o'clock. Rise to position 1 and repeat, so this time your right leg should be at 12 o'clock and your left leg should be at 6 o'clock and the ball should resting on your right knee. DO 5 sets of 10.>>>WHAT YOU ARE PRIMARILY WORKING:buttocks, quadriceps,hamstrings,calves and your upper body.

THE OVER HEAD MEDICINE BALL SQUAT

This exercise you will learn to love. Stand with your feet shoulder-width apart. Hold the medicine ball over your head, arms extended, but slightly bent (not locked). Pull your abdominals in. Bend your knees and lower your body as if siting in a chair, with your weight slightly back on your heels. As you do so, bring the ball down to the top of your thighs. IF your knees move forward over your toes you've gone too far. Straighten your legs as you stand back up, but dont lock your knees at the top of the movement. Be sure that your heels remain on the floor at all times. As you stand back up, bring the ball over your head, arms slightly bent. Inhale as you lower the ball and exhale as you raise the ball. Do 3 sets of 10 to 15 repetitions, or what ever you could handle.>>>>WHAT YOU ARE PRIMARILY WORKING: Quadriceps,hamstrings, gluteals and upper body.

TIPS:: IN HOW TO FIND OUT YOUR MHR(MAXIMUM HEART RATE) AND YOUR FAT BURNING ZONE

TO find out your your maximu heart rate, just subtract your age from the number 220. That means if your 25 years old, your maximum heart rate is 220 minus 25= 195 beats per minute. I've done a few examples already for you. SO if your 30 years old your MHR would be 190, if your 35 years old your MHR would be 185. SO to burn off excess fat you have to exercise hard enough to elevate youre heart rate and maintain your pulse at a certain amount of your heart rate - typically 60 to 70 percent of your MHR will do.>>( FIND OUT YOUR PULSE -INSTANTLY).Stop in the middle of whatever physical activity you're doing.place two fingers - your index and your middle finger-along the side of tour neck or on top of your wrist. press down slight until you can feel your pulse. Start counting how many times your heart beats in six seconds.Take that number and times it by ten-or just add a zero to the end of the number.(The number you're left with is your beats per minute, or BPM)

THE ABDOMINAL MEDICINE BALL WORK OUT

(THE LYING DOWN ABDOMINAL MEDICINE BALL CRUNCHES) This work out is one of my favorites because not only does it work out your upper and lower abdominals, it's also easy on the lower back. Begin this work out movement by sitting on the edge of a flat bench. Place a medicine ball between your knees. Squeeze and hold the medicine ball in place by useing your thigh muscle and by raising your feet off the ground crossing your ankles. Lie down towards the bench with out letting your upper back touch the bench. Lightly grip the edge of the bench to stabilize your body. Keep your eyes looking at the ball. Exhale and flex your hips,drawing your knees toward your chest and your chest towards your knees. Inhale,and lower your knees toward the ground and your back toward the bench, but keep your feet from touching the floor and your upper back from touching the bench. Repeat motion. Do 5 sets of 10 to 15 repetitions or as many reps as you can.>>WHAT YOU ARE PRIMARILY WORKING: your upper and lower abdominals, obliques, hip flexors and inner thighs.