warning Please note: disclaimer:

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2 warning Please note: warm up and stretch Before attempting any of the exercises depicted in this training guide. using leg weights in any of the depicted exercises will help with toning and muscle gain but do so at you own discretion disclaimer: will not be held liable for any in injury incured in the attempting of any exercises depicted in this training guide, you are responsible for your own well being.

3 legs, thighs, arms shoulders and calves. start by standing in an upright position with both hands beside your body. bend forward while out stretching you r arms and hands towards the ground and begin lifting your leg up. lift your leg further up while stretching and moving your arms and hands towards the floor Touch the floor with your hands while lifting your leg as high up as you can. bring your leg back down while lifting your hands off the ground and go back to position and repeat the steps. please remember to alternate your left and right leg for maximum effectiveness when doing this exercise.

4 legs, thighs and calves. start by standing in an upright position with both hands beside your body. MOVE YOUR RIGHT LEG FORWARD WHILE KEEPING YOUR LEFT LEG IN PLACE. START BENDING BOTH OF YOUR KNEES WHILE GOING DOWN THE MODEL IN IMAGE 3. COMPLETELY BEND YOUR KNEES DOWN TO THE FLOOR LIKE THE MODEL IN IMAGE MOVE FROM BENDING YOUR KNEES ON THE FLOOR BACK UP TO POSITION and repeat the steps. please remember to alternate your left and right leg for maximum effectiveness when doing this exercise.

5 legs, thighs AND BOOTY. start by standing in an upright position with both hands beside your body. SQUAT DOWN WITH YOUR ARMS OUT STRETCHED LIKE THE MODEL IN IMAGE FROM THE SQUAT POSITION BEGIN TO JUMP WITH YOUR HANDS PLACE IN AN UPWARD MOTION LIKE THE MODEL IN IMAGE JUMP INTO THE AIR WITH YOUR LEGS SPREAD AND YOUR HANDS OUT STRETCHED INTO THE AIR LIKE THE MODEL IN IMAGE AFTER JUMPING COME BACK DOWN RIGHT INTO A SQUAT POSTION LIKE THE MODEL IN IMAGES and repeat the steps. FRONT VIEW.

6 legs AND thighs. start by standing in an upright position with both hands beside your body. WITH YOUR HANDS ON YOUR WAIST LIFT YOUR RIGHT LEG OFF THE GROUND LIKE THE MODEL IN IMAGE 2. CONTINUE LIFTING YOUR RIGHT LEG OFF THE GROUND LIKE THE MODEL IN IMAGE LIFT YOUR RIGHT LEG AS FAR UP AS YOU CAN AND HOLD IT THERE FOR 10 SECONDS LIKE THE MODEL IN IMAGE 4. bring your leg back down LIKE THE MODEL IN IMAGE and repeat the steps. please remember to alternate your left and right leg for maximum effectiveness when doing this exercise.

7 legs, thighs, arms shoulders and calves. start by standing in an upright position with both hands beside your body. PREPARE TO JUMP STRAIGHT UP INTO THE AIR. JUMP STRAIGHT INTO THE AIR WITH BOTH FEET OFF THE GROUND AND WITH YOUR HANDS IN A PRAYER POSITION OUT STRETCHED AWAY FROM YOUR BODY LIKE THE MODEL IN IMAGE AFTER JUMPING COME STRAIGHT DOWN TO THE GROUND INTO THE LUNGE POSITION WITH YOUR RIGHT LEG FORWARD LIKE THE MODEL IN IMAGE PREPARE TO JUMP STRAIGHT UP INTO THE AIR. AFTER JUMPING COME STRAIGHT DOWN TO THE GROUND INTO THE LUNGE POSITION WITH YOUR LEFT LEG FORWARD LIKE THE MODEL IN IMAGE repeat the steps. please remember to alternate your left and right leg for maximum effectiveness when doing this exercise.

8 legs, thighs, BOOTY, arms shoulders and calves. start by standing in an upright position with both hands beside your body. PREPARE TO GET ON your hands and knees. get on your hands and knees. Prepare to lift either your left leg or right leg on the floor lift your leg half way off the ground. further lift your leg beyond the half way point as far up as you can further lift your leg beyond the half way point as far up as you can. 8.bring your leg back down to the ground. 9.Prepare to lift leg off the floor Prepare to lift leg off the floor again. 1further lift your leg beyond the half way point as far up as you can. and repeat 10 times on both legs

9 legs, thighs, arms shoulders and calves. 7. start by standing in an upright position with both hands beside your body prepare to get down on both your hands and knees. get down on your hands and knees prepare to lift your le g leg off the ground lift your bent leg bent off the ground. 7. while you have your bent left leg off the ground in the air straighten the leg. 8. prepare to kick your leg in towards your head kick your leg in towards your head like in image 10,11,12 and 13. Once youve kicked your leg towards move it back. to position in image 7 then start all over again do this 10 times on both legs for maximum effect.

10 legs, thighs, arms shoulders and calves. For the exercise you will need a stool, high chair, chair or automan. start by standing in an upright position with both hands beside your body. place your leg on the chair from behind like in image two. with your leg on the chair crouch down towards the ground like in image 7. jump off the ground with the on e leg you have on ground as high as you can like in image 4 with your hands beside your body. come back down from the jump as low as you can with your hands in a praying position like in image and repeat the steps. please remember to alternate your left and right leg for maximum effectiveness when doing th is exercise

11 legs, thighs, arms shoulders and calves. For the exercise you will need a stool, high chair, chair or automan. start by standing in an upright position with both hands beside your body place both your hands on the chair like image 2. start to move your feet forward like in 3, 4, 5, prepare to lift your leg of the ground like in image 7 and lift your leg as high as you can bring the leg down to the round. repeat the steps please remember to alternate your left and right leg for maximum effectiveness when doing th is exercise. 1 1