DAY 1 Fitness BODY BAR Panduan & Panduan Latihan - Halaman 7

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Get killer legs by adding weight to your standard calf raise.
Perform three sets of 20 to 30 repetitions.
1
Place the body bar
across your shoulders,
behind your neck.
2
With your feet hip-
distance apart, bend
your knees very slightly,
just to keep them "soft."

CALF RAISES

3
4
Press through the balls of
your feet and lift your heels
off the floor, rising up as high
as you can on your toes.
From the highest position,
carefully lower your heels
back to the floor, stopping just
before they touch the ground.
Continue the exercise until
you've completed the set.
WE I GHTE D BAR
MA N U AL & E XE R CI SE G U I DE