5309: Jenny
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Next are the doorknob pull-ups
This exercise is extremely effective
For your lats and your upper back
Stand with your feet on either side of an open
Door and grasp the doorknobs with both hands
Slowly sink away from the door, so that your back
Jackknifes and your arms extend fully and lock
Now pull yourself back up to the starting position
Let your arms, not your legs, complete the motion
I will count out 30 repetitions
Beginners should do 10, intermediates
20, And advanced the full amount
Let's do it
1, 2, 3, 4, And stretch your back, 5, 6, 7, don't use your legs
8, 9, 10, 11, 12, And go for that stretch, 14, 15, 16, just
Use your arms, 17, 18, 19, 20, 1, 2, 3, concentrate on your
Back, 4, 5, 6, 7, three more, 8, 9, and the last one, 30
Next we have in our program a wonderful leg exercise: the lunges
This exercise develops the front part of your thighs
To begin, stand with your hands on your hips and step
Forward with your right foot, bending your right
Knee and lowering your left knee toward the floor
Step back carefully to the starting position
And repeat the exercise with your left leg
Remember to keep your back straight
Beginners should do 6 repetitions, intermediates 10, and advanced 15
Ready?
Okay, let's do it
Down, up, down, up, down, up, down, up, and stretch your thighs
Down, up, down, up, down, up, 9, up, 10, up, 11, up, 12, up, and keep
Your back straight, 14, up, 15, up, 16, up, 17, up, more energy
Up, more energy, up, 20, up, and think about this wonderful firm
Thighs you're gonna get, 3, up, 4, up, 5, up, concentrate on those
Thighs, 7, up, 8, up, two more, up, one more
Up, 30, up, now you think you're finished, but
No, not at all, we're doing 5 more repetitions
Arnold calls them the "force reps" (laughs), let's go
Down, up, down, up, down, up, down, up, and
Down, up, now your legs should feel on fire