This will help... get the beach bunny body everyone wants for men and women. ( slowly with in a period of time)

Don't worry this is the couch lovers addition.

Once a day every day you must do this.

The work out.


week one
Find three steps, go up them then come down them (slow)

Get into a pushup start possition ( for women) just hold position till you can't any more.

walk from your bath room to your door 3 times.

Make like your going to lift waits with your arm, ( this is a curl) instead make a fist hold your arm out strait then fight your self the whole way up till your fist is level with our shoulder....do this twice each arm.  

Locate you toes... now reach to touch them, but your goal is your knees touch those the first week and your good to go.

Reapeat week one untill its easy and no effort is being put into it before going on to week two.

Week Two
 
this week you add one more step to go up and down

this week your walk to your bathroom 4 times

this week you attempt a push up.

this week you try for the mid point between your toes and your knees.. get that and you doing good.

Keep doing the wieght less curls... but do them till you can't any more.

adding new move this week.... get a couch chair inc. sit on it so that your legs are over the back and your waste is just on the edge of the seat.. hold  your back strait.... do that till you can't any more ( you will shake week three we add to this making a crunch, the crunch will give you those beach stomics modles have) ( calling this the abb buster)

do this week till its is easy... save the ABB Buster if that becomes easy your in outer space.

Week three

This week you go up the whole flight of stares and go down them ( slow its only one flight)

Attempt more than one push up, ya do those till you can't any more.

Start position with mens push ups, ( do what you did with week one)

Walk any ware for ten minuets.

Now the abb buster, get into the start position hold it, then do a curl or sit up, slow, then go back down, do two.

WE keep doing those wait less curls till we just can't anymore. ( the reason why this continuly is a work out is easy, the push ups add strength to your arms, so when you try and resist your self, the intesity is stronger, putting more mucel into your musel and making the push ups easier its a cycle)


WEEK FOUR

DOOM WEEK

week four is doom week.... the reason for this is its the last week in witch you do the easy stuffs. This is also the week ware  you pick two days ever week to sit and do nothing work out wise. ( this is to be repeatedly done for the rest of your days i will tell you why at the end)

( take five between exersizes untill  you catch your breath) 

Do Abb busters till you can't

do stairs till you can't

fianlly reach for your toes.

walk till your home and way after your caves have started to burn

Do man push ups till you can't anymore ( they are harder then the womens and women should do them because there better for you, its the gravity thing)

Still do the wieght less curls till  you can't any more.

Do jumping jaks one day out of the week till you can't any more.

Reach for those toes till you can't any more.

Start running in place till  you can't any more ( do this every other day)

Add your own exersises as well, like sit ups... poloties moves anything that you feel would be a good addition. 

Do not do the moves in the same order every week, do not pick the same days to be off, or the same day you do Jumping Jacks... evey once in a while pick additonal days to run or do Jaks mix it up.

Reasons for these weeks are simple... after a while your body will get use to it so you amp it up. when you go as hard till you cant any more you never hit that part ware you say this is too easy... this doom week. doom week... is a week ware you are pumped ready to go. you have the option of adding but not taking away. you also have two off days.

Each week is done till its easy save week four... the reason for calling them weeks is because you won't get them in a weeks time. you can be on a week for three weeks.   The doom week is done for the rest of your life. Why because you want to keep your shape don't you?  

How does push ups, weightless curles and the horrible ABB BUSTER... work simple. it GRAVETY! if at any time they are too easy for you your not on planet earth your floating in outer space.... so not the work out for austronoughts... sorry guys unless you feat are planted on earth it is not going to work.

THE WORK OUT WILL NOT GIVE YOU A BODY BUILDERS BODY NO MATTER HOW LONG YOU DO IT> 

TONED AND FIT YES..... BODY BUILDER BODY NO.

Please if you have any Qs would like more work outs or want to share results post in the forum we look forward to it.

IF YOUR ON WEEK FOUR AND YOU DON'T THINK ITS WORKING, REMEMBER HOW WEEK ONE WAS... GO BACK AND DO WEEK ONE OR TWO THEN TELL ME ITS NOT WORKING.