1. You are not doing a real exercise program Doing a couple of exercises without a plan or schedule won’t produce good results. For the best results, you should design a detailed workout plan. Join a gym or use a facility with enough equipment to...

WARM-UP WALKINGWalk for 10 minutesSHOULDERS - EXERCISE BAND PULL DOWNStarting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles w...

WARM-UP WALKINGWalk for 10 minutesLEGS - DB SUMO SQUATSStarting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointe...

WARM-UP TREADMILLJog or walk for 10 minutesABS - V-UPSStarting Position: - Sit on an exercise bench with your buttocks close to the end; place your hands 6 -12" behind your buttock grasping the side of the bench f...

WARM-UPSTAIR STEPPERStep for 10 minutesLEGS - PLATE LOADED WIDE HACK SQUATStarting Position: - Position yourself in the machine with your shoulders and back flat against the pad. Place your feet wider than shoulde...

WARM-UP - STAIR MILLStairstepper at 10 minutesSHOULDERS - FRONT BARBELL RAISESStarting Position: - Start and hold a barbell at arms length directly in front of you, palms facing your body. Movement: - Exhale...

WARM-UP WALKINGWalk for 10 minutes at a fast paceABS - PLANKStarting Position: - On an exercise matt get down into the push up position. Movement: - Drop your elbows down on to the matt, and exhale as ...

A large number of today’s black women have a misconception about the availability of good black men. This topic is discussed in magazine articles, television, and forums across the country on a daily basis. The perception is that most black men are dead...

Black women being the breadwinner has become a trend in America today. Statistics show there are 18 black women for every black man in corporate America today. The reasons for this trend have been discussed in many forums. Despite the reasons, this trend ...

With the excitement of a civil-rights-era demonstration and the passion of a rousing church service, NAACP members and their supporters pledged good riddance not only to the derogatory “N-word” but to other disparaging expressions they say have gone t...

WARM-UP UPRIGHT BIKE Ride your bike at 75 rpms BACK - LAT PULL DOWN Starting Position: - Grasp the bar, palms turned away from you, with your hands wider than shoulders width. Assume a seated position with your arms straight. Movement: - Exh...

WARM-UP WALKING Walk for 10 minutes SHOULDERS - EXERCISE BAND PULL DOWN Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turn...

WARM-UP ELLIPTICAL GLIDER Glide for 10 minutes at 125 strides per minute CHEST - HAMMER STRENGTH WIDE CHEST ALTERNATING PRESS Starting Position: Position yourself in the machine with your back against the pad and your feet flat on the floor. ...

WARM-UP WALKING Walk for 10 minutes CHEST - EXERCISE BAND ANCHORED INCLINE FLIES Starting Position: Secure the band at floor level and kneel with your back to it. Grip the handles with your arms extended out, palms turned forward. Movemen...

WARM-UP WALKING Walk for 10 minutes BICEPS - DB CURLS Starting Position: - Stand with your feet shoulder width apart and your knees slightly bent. Allow your arms to hang by your sides with a dumbbell in each hand palms turned up. Movement:...