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EPOC Installation Package  |  2000-09-27  |  191KB  |  4,841 lines
  1. C:\Sistemp\Ab Slabs.hlp!:\Psion5CD1\AbSlabs\Ab Slabs.hlpC:\Sistemp\Bis.txt!:\Psion5CD1\AbSlabs\Bis.txtAb Slabs 185.9 kBP
  2. "Data.app
  3. Table1
  4. ColA9
  5. ColB9
  6. ColA10
  7. ColB10
  8. ColA12
  9. ColB12
  10. ColA13
  11. ColB13
  12. ColA15
  13. ColB15
  14. Index1
  15. ColA13
  16. ABeginners should start off nice and easy.  One set of 12 reps for each exercise should be sufficient.  
  17. As you improve, work up to two or three sets, eventually increasing the number of reps. to keep the exercises challenging but never too much so that they strain your muscles.
  18. AEven when you follow a good diet and stick to these exercises, results will not come immediately.  
  19. Don't give up.  Tom Collins' abs have taken years to perfect.  You should expect significant results within one to two months depending on how well you stick to the plan.
  20. AContrary to belief, unless you're a high performance athlete, you don't need to train every day.  In fact, where the abdominal muscles are concerned, days of rest are particularly important.  Growth will come during days of rest so don't train your abs more than 3 - 4 times a week.
  21. .AThis tip is nice and simple.  Don't use heavy weightss until you have mastered the techniques required.  Your execution of all these exercises should be slow and smooth: no jerky movements.
  22. Moving slowly will seem hard but if you can beat the temptation to jerk reps - the benefits will come quicker.
  23. ~CThe only way you'll get abs like slabs is to eat a suitable low fat diet.  Cut out foods high in saturated fat and try to eat more complex carbohydrates and proteins.
  24. Eat more fruit and veg (complex carbs and Vitamins and minerals) and the when eating meat, the whiter it is the lower the fat content (usually).  So chicken, tuna and turkey are excellent as they are low in fat (remove the skin from chicken and don't use tuna stored in oil - brine is better) and high in protein.  Paster is also a good form of carbs and is versatile.  Cheese is high in fat and should be eaten in moderation.  Dairy products come in low fat portions so eat them. However, while we all perceive diary food to be healthy (it's "calciummy"), it tends to contain relatively lots of sodium which can cause water retention behind the skin.
  25. Keep all this in mind and stick to the workout and the flab will vanish.
  26. *AAll the exercises will work your abs in general but where indicated, specific muscles receive attention.
  27. Upper abs:
  28. The muscles at the top of your stomach (upper abdominals)
  29. Lower abs:
  30. The muscles at te bottom of you stomach (lower abdominals)
  31. Obliques:
  32. The muscles at the side of your stomach.
  33. BAuthor    : Gareth Brandwood
  34. Email    : GDBwood@aol.com
  35. www    : users.aol.com/gdbwood
  36. Read section 3, 4 & 6 before continuing.  Please 'spread' this about to everyone you know - upload it etc.  But remember, it is freeware so don't go selling or altering it.  Feel free to email me.
  37. Unfortunately, the bloke in the pics is not me.  The pictures are of the great model/performer Tom Collins.  These exercises are what helped him get abs like slabs and are the most rewarding and comprehensive stomach workout exercises I've come across (not that you could tell by looking at me!).
  38. The routines are from  the best fitness magazine I've ever read: Men's Workout.  Go out and buy it now!
  39. -BWithout wanting to scare you, you'll no doubt be aware that any form of exercise can be dangerous if not done correctly and or you are not in a suitably fit state.  Therefore, to be sure you're undertaking a fitness program suitable for you, I advise you check with your GP before starting this or any other fitness program.
  40. Work out slowly and carefully as not everyone will be able to do what is shown.  Do not strain, and the use of light weights is recommended.
  41. Finally, you may find it easier to view the graphics by removing the cards and menu bar.
  42. 1.0 AB
  43. SLABS
  44. DAb Slabs
  45. .->FREEWARE<-.
  46. 1998 (c)
  47. @    2.0 ABOUT
  48. 3.0 DISCLAIMER
  49. I am not a fitness expert or consultant nor do I
  50. hold any certificates or qualifications.  I can not be held responsible for any consequences that may arise from using this software.  You use it at your own risk.
  51. Arial
  52. Arial
  53. Arial
  54. Arial
  55. Arial
  56. Arial
  57. Arial
  58. 4.0 BEFORE
  59. STARTING
  60. 5.0 EXERCISES
  61. 6.0 TOP
  62. 4Read to improve the effectiveness of the exercises.
  63. 6.0a  Diet
  64. 6.0b  Training Frequency
  65. 6.0c  Technique
  66. 6.0d  Patience
  67. Table1
  68. :Exercise Title
  69. :Muscles worked
  70. "Pictures
  71. Order
  72. Arial
  73. Arial
  74. Arial
  75. Weighted Crunches
  76. Muscles Worked: Upper Abs
  77. Begin on your back with a weight plate (don't use weights until you're confident with the exercise) held behind your head and legs together, feet on the ground and knees high.  Proceed to crunch head and shoulders up.  Pause, then lower to starting position.  Try and keep the small of your back against the ground as far as possible.
  78. Perform 12 repititions.
  79. <AWeighted Knee Ups
  80. Muscles worke: Lower Abs
  81. Lie face up on the ground, supporting the upper body on elbows, with hands under buttocks and legs extended out with a light dumbell on shins (when you are confident).  Proceed to pull knees up and back.  Pause, then return to starting position.
  82. Perform 12 repetitions.
  83. AOpposite Crunches
  84. Muscles Worked: Abs and Obliques
  85. Begin on your back with a weights plate (when you are confident) behind your head and your legs together, feet on the ground and knees high.  Proceed to crunch your head and shoulders up while raising the right leg, and extend the left elbow toward the right knee.  Pause, then lower to starting position.  
  86. Perform 12 repetitions, then 12 more with the right elbow toward the left knee.
  87. kAScissor Slams
  88. Muscle Workd: Lower Abs & Obliques
  89. Lie on your right side with the right arm and leg extended out on the ground, the left hand behind your head and the left leg raised.  Proceed to bring the right leg up to meet the left.  Pause, then lower to starting position.
  90. Perform 12 repetitions, then switch sides for 12 repetitions raising the left leg.
  91. #AStraddle Crunches
  92. Muscles Worked: Upper and lower abs
  93. Begin on your back, with hands behind head and legs together pointing straight up.  Proceed to simultaneously crunch head and shoulders up while splaying legs outward.  Pause, then return to starting position.
  94. Perform 12 repetitions.
  95. (ALeg Lifts
  96. Muscles Worked: Overall Abs
  97. Lie face up on the ground with hands under buttocks and legs together out straight, a few inches off the ground.  Proceed to raise legs together until they are a few feet off the ground.  Pause and then lower to starting position.
  98. Perform 12 repetitions.
  99. ]ALying Twists
  100. Muscles Worked: Obliques
  101. Lie on your back with hands behind head and the left leg crossed over the right leg.  Beginning with shoulders on the ground, proceed to twist your head and shoulders up to the left, exhaling.  Pause, then lower to starting position.
  102. Perform 12 repetitions, then switch body position for a set to the right.
  103. APower Crunches
  104. Muscles Worked: Upper Abs
  105. Lie on your back with legs together extended straight up and hands grasping light dumbells, elbows on the ground.  Proceed to crunch up and extend hands toward feet.  Pause, then lower to starting position.
  106. Perform 12 repetitions.
  107. 5.0a  Weighted Crunches
  108. 5.0b  Weighted Knee Ups
  109. 5.0c  Opposite Crunches
  110. 5.0d  Scissor Slams
  111. 5.0e  Straddle Crunches
  112. 5.0f   Leg Lifts
  113. 5.0g  Lying Twists
  114. 5.0h  Power Crunches
  115. 6.0e  Muscle Groups
  116. *ALeg Lifts
  117. Muscles Worked: Overall Abs
  118. Lie face up on the ground with hands under buttocks and legs together out straight, a few inches off the ground.  Proceed to raise legs together until they are a few feet off the ground.  Pause and then lower to starting position.
  119. Perform 12 repetitions.
  120. Sketch
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  427. ffffbfffF""bf&&ffffdjff"&F$"FDDDDDDDDD"""F b$"
  428. T%f""""Fe%bU%b&
  429. jgffffffffffffVef%fff&fUT"bbb$"""""bDDDDD&FF"
  430. fFb"&FF""bFfF$Ff
  431. fffffffffffFfffffbDDDD$F$FDDDDDD$""FbDbb$
  432. "bfFDbUdDFfbUUbbfgfbtzffvjfffffjfe%ffbE"VeUfb""F"""""F$FD$b$F
  433. fffFDDb"Fd$&bD$Fffffbfffffjffffffffff&F$"""FDdbDD$b$""FbDD"Ff&
  434. DffFb$FUEbbbFDVdfff&
  435. ggfbefffffeFfffeUbUUUeffF$"bDFDb$""bb$bd
  436. fffF$Fb&bFd$""bFDffb`FfffffffffFf&ffFb$b$"ffffF$"f"b$FFd$"FFF"
  437. V"b%FVe&VD "bf$&&bfvfffffe&ff%bbF$FDDD"bfddfF&ffDDdbDDdDd$"
  438. fffFDDD"bFfbDD$FDbfDd"fFffff&ffffffbF"bDD
  439. &FFFffD&"&ff$&f"fbF"
  440. ffffbVbU%VETbbDD "VzfffffffvVFf&fdD"FDDffdbDffbfbfffF"fF$f$
  441. fDdff"""bD$&F$Dbj&jffffdffd$fF"FD""bffFffbf&ff"Fb$fDdfb"
  442. z{f"&V%"""&FDE
  443. "bgbvVffff
  444. fffb$F"""""Fbf$"fbfbDffFbFfF"&
  445. fDdfb"FDdDb$FDDbf$ffffd
  446. jf&FFbd$""bdffffF&FFfbfffd$fdf"
  447. jvzb&f%"""$f%V"Bee$Vf&ffVe
  448. f&Fbd$"F$bDffDFffdd$FdFffffbff&
  449. fffjfffddFbd$"FFbbDDDfb jbfff&fffb$F"F"B
  450. dfffdDbF"bb&ffffffff&
  451. kVbfU"V"b%&F"Ue$"VgfjffVjfF$F$dDDdDffffff&ff&Fbbffbbfff"
  452. j$f&F$bDDbb$"""bD`FFff
  453. ffFbbdbF$""Fdff
  454. fffbdDd$ffff&fff&
  455. w{kbbVbU%B$FDb$"F
  456. VefdfV
  457. bffb$F$"F""BfffffFbfFfFfffdfdff"
  458. j$fd$F""Dd&FDbDdbdDDfb
  459. fff$F"FDD$"bffffff&ffffdbffbf&ff"
  460. wFV&VE$BADD"F$"V$VU%bdfff"Fddbf$"Fdffff&bdbbFdFfbFfbbDD$
  461. jbdBbD"
  462. DDbD""F"F$"b&bff&FbFF$""""bffdbbfF&&fFd$&f&&fff
  463. wz&&f%VD
  464. "b%bUbd%"b%V%bfvFb$b$FD"""
  465. ffF&fD$bfFf&fF"bf&FD
  466. FF"Fb$
  467. b$F&b$FDDFDbFdffb$FFbbF$FBffffdbfff$fDbFdffbfff"
  468. fdd""F
  469. "FbDVb$F%""FUeef$Fbd$&bDDdffffF&FDbfbffdf$"Fb"b$
  470. jFFFd""@Db$&b$FbDDbbDbfFF$F"bD$"bDfffffbfffb&FDfffff&f&
  471. f$b""VB%Fbb&bb%&V%""fffDb$fFbD$bdfw
  472. jff$FfffffFDffffFb"
  473. FbFddD F"&fDF$bDD"""ff$f$F"b$FDD
  474. ffff$f&""bfbbbbb$
  475. bde""VU%fbDfdUF$"bDDfbd"b"FFbbDbfjw
  476. wfff"ffffffff&&F
  477. f&&FdFb b$FfDF&b"F""DbdDd$dbb$"""jf
  478. jfffbfffdfffdb"
  479. {fFTb"b$
  480. Vbd"feUFdDD$ffDb"bFD$F$bDv
  481. vvkff&fbffddd&Fd"
  482. bf$b$"B"F"fFF&b""F
  483. b&fddFb&Fb
  484. jffffF&&FFF"bfF$
  485. &"V$VFDdTeUedD&F&"Bd&FDFD$Fb$F"
  486. jfdbFfd$fFb"
  487. FfbF""B$f&fFFfDdD""fbdbF&Fd$Fbd
  488. f&ffbFfFd&f"
  489. &""beUUUFDDdd$f"bDDff"f$bb"FbD$z
  490. ffb&fbf&b"&
  491. FfF""F@$"ffbFFFd&FDFfDD&FddbDDb
  492. jffjf&bffddff"
  493. g%bdD""Dd""FbdbFDb fdbffb"F$F$
  494. wgffdff&Fd$
  495. "FF"FD
  496. "FDf$&Fdd&"fbFDDD$bb"bD
  497. fFFD"bfF&
  498. gbb$b
  499. FD"fDbFfFbD&bdf$ffF&FD"b
  500. zkfdfffdd
  501. Fd$F"F$BD"&&bD"&fDdD$&FFDD$&""
  502. f&FDDF&&
  503. g&Fb$""""bDDFbdFFb
  504. &Fbbd&&FDDD
  505. zfbffdb"
  506. &bbDDDDD "b$b$bdb$f"b$f&FbD"Fd
  507. jffff$Fff
  508. gFF&"""
  509. D""F&F&F$FDd&fbff$""b
  510. vwfff&&
  511. gddD"B$B
  512. @"bD"bbFbd&Fb&F$bFbD
  513. jfffb"
  514. g"FbD`&"
  515. " "b$F$b$b$&&&ffFD$"
  516. 'fb$"bf
  517. "DDDbbF"fbFbf$F"&""
  518. fffjf
  519. kF$F"bff&"
  520. "FD$b$b$fF$fffD"b
  521. fwwf"F&
  522. kdF"b`ff
  523. jF   bD$F`f$ffdD$FD
  524. ""bdbF$bDffbFD
  525. jwjwjwkfD
  526. nDF"Fdff
  527. +B B B"d&fffdbDDD 
  528. fjfffff
  529. ffff"
  530. {fd$""Bd
  531.   Db&&f"ffFDD
  532. jjwgb$
  533. nFFb" ""DDDDD "
  534. "bf&fbF&&b"bf
  535. f$FDDD """"BDD 
  536.  fff&fdbF$"F
  537. vwvww
  538. {bbbDDD$""""""D
  539. Bffffb&&b"df
  540. {&&FFDDDDD$"F"F"
  541. "@dffffdFFDFffv
  542. fD$"F$""""FbDbDD
  543. bbbdFF"""bd
  544. bfb$bDDD""""b$b"""DffFfbdDDDffj
  545. &FDD""BDDDD$FDF$
  546. "B$fdb$""Dffj
  547. fFFbDD$""FDD fbFbDDDD&FbF
  548. bfffjvff
  549. fdd$""B$"B"
  550. ""&"FD"BDDD
  551. ffjfj
  552. gF""""bDD  fffDf$&"b$""bffffffv
  553. f$F""""D
  554. fffffffffffffffff
  555. gf$""""
  556. ffffgffffffffvfjfgf
  557. jfjffjffffjfff
  558. o&FDD
  559. dvjwjwjg
  560. ffffjjfvffgffffv
  561. f"B  f
  562. ffjfffjfffff
  563. vvjgfffgfvfgfffffwwfF
  564. ffffj
  565. ffffffjfffffbff
  566. vvvjww
  567. vw{{jwg
  568. vvfffjg
  569. fff&Dd
  570. jff FF&f
  571. jffff
  572. jjgwwwwww
  573. wwwwwvv
  574. k&BDd$Fd
  575. f@Dffffdfj
  576. &Paint.app
  577. 5.0a  Weighted Crunches
  578. 5.0b  Weighted Knee Ups
  579. 5.0c  Opposite Crunches
  580. 5.0d  Scissor Slams
  581. 5.0e  Straddle Crunches
  582. 5.0f   Leg Lifts
  583. 5.0g  Lying Twists
  584. 5.0h  Power Crunches
  585. 6.0e  Muscle Groups
  586. 'AStraddle Crunches
  587. Muscles Worked: Upper and lower abs
  588. Begin on your back, with hands behind head and legs together pointing straight up.  Proceed to simultaneously crunch head and shoulders up while splaying legs outward.  Pause, then return to starting position.
  589. Perform 12 repetitions.
  590. Sketch
  591. ggFDDDDEDD
  592. "b TU
  593. bff&FDDDDDDDD
  594. @DDDUE
  595. """"""""FUUU%@aF""""""
  596. BDDD""b!""V%VbfffFdff'""""RU
  597.  """"bd%bUDUU%"""Bffwfvff
  598. "RUEDDD
  599.  """DDDD""F"""""F
  600. vw""UU
  601.  """"BTUDDD """"DTg
  602. RDU!"R
  603.  DTUUUDD!BDE
  604. "QD "
  605. B@TEDTD
  606. #" D  B!TD
  607.  " BE
  608. BE TA EE
  609. ffFfF&&
  610. """""
  611. BDDE B
  612. fffzFf
  613. G "B "
  614. "B UETD
  615. vGTEDD!""T
  616. B!""BT!"DE D
  617. f&""BDU!"BD
  618.  DD UUDDDDDDDDDD "bgff
  619. gG R!
  620. "U TU
  621.  """"""""RUUUUUUUUUgffffff
  622. GD$"""BDDD
  623.  """""""""DDDDD$"""jgf&fff
  624. GDDDDDDDDD
  625.  F"F"""""""V%VUUED"jffffb&
  626. G"b$""""""
  627.  "&"bDU""VE""""FUUf*fff$f
  628. z""""""""bU
  629.  "FU""VDTE%b%"Vb%Fff"bF&&
  630. w """RUUUU%
  631. D""bU""VbU"bD$bUFUeffe&ebp{`U"bD"VUEd
  632. d$fETe""""&bU$"VU"bv%bf$f
  633. $FU""bDUUb
  634. dffVdbF%V"FbVbEVT"b&fVUef
  635. jVb$"""""V%
  636. dfgFeF%Fbb$"b"fe"FDfDVEbfb
  637. W%bD$"""""
  638. dffF"Ve"&""bTb%"VUeef
  639. VUVU"bUEbT
  640. dff$&&&"bEbdVTE "bUffdfEfff+bU""""""V
  641. dffffVTbFd"VeUbTbU&g&&bTVf
  642. *""F"bTbUb
  643. FVUbF&V$"Vb$&fff&ffVffv'bV"b%bDbF
  644. dfjf&fffFbd"b%Vb&ffffUe&fef;F%&b%b%Fd
  645. fffffFbb&bbbbfffgfVeff"fvdTEb%VT%V
  646. dfvffffffEb$bfbfffffddeff"bfUb$""V%F%
  647. dfvfgfvfV"&VefffffffU"ffFDbf"bE&f$f"b
  648. ff&&V&fffffgffF"bef&F$fF""b%&fff
  649. fffdfeffffffffb%VfffDbfVbbTbUfff
  650. dfvvjfv&Vffjfffj
  651. ffF""
  652. v&"bff$F%fefff
  653. dfggfff&ffffff
  654. fv&V%"bf&FDfFV$bfffff
  655. fffVff
  656. fffgE$"f
  657. fDUffV&ffffff
  658. dfffggffffvfjfvj
  659. vf"FUejfUUffVffjfff
  660. tgvvg
  661. ffffjjvvfgvvV"""bv&bDffffffffff
  662. ffgfffgff
  663. fffff&V""bv&V%bVffvfffff
  664. dffffffvfjf
  665. fffff
  666. &"VDTf&""bff
  667. dfgfffwgfffffffvfffU""bw*bEeffffffvff
  668. ffffff
  669. vfffjffffU""bvfUUbfffff
  670. dfffffff
  671. vvfj&FbDegfDb$V
  672. dffvffffvwffffgfff&"""fvgDDfffjffffff
  673. dffffffffwjfffffff&FDDeff"Vffvfgfffff
  674. dfffffvfffffffffff&""RfffbU%f
  675. fffffff
  676. dfffffgffv
  677. fffffff&bE"fffTUUfvjffffff
  678. dffffvfffffwgfjfvfFDUbfff$""fffffffff
  679. dfffffffvffjffffwfFDUDf
  680. fUD$fffffffff
  681. dffffgj
  682. fgfFDU%fvfTUeffffffff
  683. dffvfffvffjffjffff""VbfffD"beffffffff
  684. dfffvffvfjfgj
  685. ffff"VUUe
  686. fUUeffjjfgff
  687. dfffg
  688. fjwvvfff"&"bejfD%&V
  689. vgjfffg
  690. dffffffffffffffvwvVeDDdffDTffjwjffffg
  691. dffbffffffg
  692. fffgfV"""fffDDfffffffff
  693. dffffffff
  694. jfvjffff&F$"ff&""fdffffffff
  695. dfffffffffff
  696. ffg&Vbeef&F$fb
  697. jffffff
  698. dfffjf
  699. jfgge%Vbff&$"fb
  700. fffffff
  701. fffff
  702. fwfbb%&fv'b
  703. befgjjgf
  704. tgfffvffvfj
  705. fwggv&Vbdb
  706. *VEUVfwgv
  707. ffffjjjjfg
  708. fgj&"bbV
  709. vjT%F"f
  710. dffgffjvjffjgvj
  711. jFbTbee
  712. zU""Ffvwfffg
  713. tfvgffvjvg
  714. f%b&Vbb
  715. {%Vbbfv
  716. v*bUbUbD
  717. gdUebdfvgvvwj
  718. dgfvv
  719. fwgb&F"VE
  720. geEbdefgj
  721. dfgvv
  722. f%VTbDDtF$bU%Ffjjvvf
  723. vwfe%b
  724. GD$bT&fjw
  725. fvfvg
  726. v&f$V$""bFD%"Vff
  727. twffgf
  728. &fV%"VUE""VbTVfvgwj
  729. jffvjw
  730. jwwjfe%"VED""""F"ff
  731. vfggw
  732. feDDD 
  733. ""bTfff
  734. dffffgf
  735. zwjgw
  736. f%VED@
  737. DDD$fffff
  738. vjwggg
  739. vzwfU"""B@
  740. *"""&fff
  741. jvgjwj
  742. vfV"""
  743. DDGPDTUbf
  744. jwjg'f""
  745. @$"&R!"bVf
  746. jwvwv
  747. jwwwwwjvgfFD
  748. ""$"UUUff
  749. jgjvvj
  750. jgfbD@ BTU
  751. ""Vfjw
  752. jwwww
  753. vwgf&
  754. 'R!UUbfjwjwwj
  755. vwwwwgdFD`Db
  756. "TUUffj
  757. ff"Fdfe
  758. gbwff&f
  759. w&"""ff
  760. ffUEef
  761. kfV&f
  762. fefff
  763. ffbfdffFfj
  764. fffdfffff
  765. kffbfffffvv
  766. {f&&ffbff
  767. k&b&bebffvv
  768. fDfDefff
  769. {ffdUefff
  770. {Fb$Veffff
  771. &"""fffffw
  772. fff%""fWbe
  773. ff{f bdffff
  774. kvfB bbVff
  775. {g&vgk
  776. jfU "Vfff
  777.  Ffefv
  778.  "fFf
  779. {&&bfffff&V!@Ddddf
  780. kzbUV"
  781. @DDFff
  782.  ""Fff
  783. fffeT
  784. {ff$Fbb  
  785. wfbfeUT%b
  786. ffbF"Vb
  787. gf&"Vf"
  788.  " "Fff
  789. gfffv
  790. dFf&&ff
  791. fjfff
  792. $"&&&ffffefw
  793. fkfff
  794. jffffdf
  795. hD&&"fffbbf"F&B@
  796. @bFDdffFf$fbbDdf
  797. F&Fbe"Ffdfff"
  798. @FFDddfF&&FfF""f
  799. 'TUbD$f
  800. @DFbDD$FbddFF&&Fd
  801. {vfFDDDD
  802. kfffF
  803. D D vjfffffwff
  804. vjfg& B
  805. DDD$fj
  806.  Ddff
  807. fjwj@ b
  808. &Paint.app
  809. Sketch
  810. gfffffffffffffb$bDdd$f&fbffffffDFFDDDb$"bD$FDD"bDdb$"$F"b$b$FB$
  811. ffffdffffd&""b`dbdfffff&FffdFf"F"&F$Fbdbb"b&&bdbbDdb"FDbD""
  812. kffdb
  813. fffffff&ffffF"&"Fffffffffffffff$F$"bD "FFfbbffDfff"bdd$b"F$"fzfffff
  814. {fffffffFffff$bdF&fffffffdfffffd$"bdDDbDff&fffFfffDDbf&"bD"
  815. fffff
  816. jffdf
  817. gfffffffffFFbfffffffffffffffffb$"Fb$&ffdffffffffbb&&FDdD
  818. {fvfff
  819. ffffdfffff&FfffffdFffbfffffff"bbbd$fffffffffffffffbb"f$
  820. g"fjj&
  821. ffgff
  822. ffff&&fff&fdffFf&ffffffffffFFf$F"ffdffffff&ffbf&fff&F
  823. ggF&ff
  824. fffffffffffffff&ffffff&ffffffdb$&Ff&fffffffffffffffd"
  825. fffgff
  826. "fffFffffffffdbfffffffffffffffdbFffffffffffffffffffff$
  827. ;ffff
  828. ffff'ff
  829. cfffffdf&ffffffFf&fdffffffffF&ffffffffgf&fffffffffff
  830. +fffvgfff
  831. ffffffffFffffffbff&fffffffffdb&ffffffffffffFfFffffff
  832. fffbF
  833. fffffG@Df
  834. gffdfffFfFfffffffffffffffjfffbffffffffffffffffffff
  835. jbfwffffb
  836. ffffff&F&w
  837. ffff&Fb$ffffdfffffffff
  838. fffffffffffffffffffffff
  839. ffjFjfffFff
  840. ffbffvvhff
  841. kfbdfffffFfffffffffffffgfffffgfffffffffffjfgfffj
  842. kFfgvgffffff
  843. f&&fff
  844. fFfkzfffbF&ffffffffffffbfffffffvjvfffffffffffvgffvff
  845. k"bfgfffffgf
  846. fffffffFfbf
  847. gbF&ffffffffFffffbfffbffff
  848. fgffffffffgffffff
  849. k*f$fgfffffff
  850. fff&fffdffd
  851. wfffffffffbdffffffffffffff
  852. jfffgffffffffffffff
  853. ffffffff
  854. fbFbffffffb'
  855. ffffffffffffFffffffffffffffffffffffffffbffFfffgffvfffffffff
  856. ffffffff
  857. ffDfkfffffffffffffdFFFfffffffffffffffffffffffffff&'ffgfffffffff
  858. fFf&fffdff"bf
  859. fFffffffffFffffffffffffffffff&Ffffffjfjfffff&"f
  860. ffffffffff
  861. fdfbffffdfbDdfzfFffffffffffffffffffff&&fF&ffffffffvffffff"F"fjff
  862. vfjffff
  863. fffffff&fffDDff
  864. fffffffff&fffffbfffffbfffffffvffffffffff&FDD
  865. fffffvfffff
  866. ff&fff&f
  867. ff""ff
  868. jffffffffffffffff
  869. fgffdfffffffffffffffffD""&ffffffffffff
  870. fffbfbfffff&"&fF
  871. ffffffffdffffffjfffffffffFffffffffffff"FDDbfffffffff{jf
  872. fffffffff&Ff$bfffgdfF&fffffffffffffffffffffffffffffffff"FDDfffffffffffff
  873. ff$f$Fffff"&FDb
  874. fjffffffffffffff
  875. ffffffffffffffffffff&b"""bfffffff
  876. fffff
  877. ff$&Ff&fd&&f&"b
  878. kwfffffffffffffffffff
  879. ffffgffvfffff&bF""bfffffffffffff
  880. Fffffffdfffff&bd
  881. gffff
  882. ffffffffffjffffgfvfffgfffffff$""ffffffffffffff
  883. &ffffffffffbd&"f
  884. vfjfff
  885. fffgffffjfffffjfgffffvfffjvf&"bDffffffffffffff
  886. fffffffdff&fffFbF
  887. {fvffvfff
  888. jgfffgfffffffv
  889. jfjfffj
  890. gFD`dfffffFffffffff
  891. fdffffFfffffbf$"fvffwffffjfjvvffjfvffffvjvfffffj
  892. kfDDDfffffffffffffff
  893. frfffffffffffdfDDff
  894. vffffffff
  895. vfffffwffvf
  896. ffff{ffF""bfffffffffffffff
  897. fFfffff&fFfdfff&""v
  898. fgfff
  899. ffgfwgffffff
  900. fgjgfvfFFbd$ffffffffFFffffff
  901. fffffffffdffffff""f
  902. jfffjffffffjfffffwv
  903. jvffvfgffdFDddfffffgffffffffff
  904. ffffdffFffjgffjfFDDdf
  905. vfgvgffjfjfF&FDbfgfffffffffffffff
  906. ffgffffffvffffgwf"""bfvgfgf
  907. vffffvwjvj
  908. ffwjgfwgz
  909. fFD"fgffffj
  910. ffffffffff
  911. fffffffdfgfffjf
  912. j&F""bf
  913. vfvfwwffvvwfv
  914. jgffDDdvfgvvfvvgjffffffff
  915. ff&&Fffffgffffffff&bD`f
  916. wgjjvgffff
  917. jwfb"BD$jfgffjvffjfffffffff
  918. F&fbfff
  919. fffffffff&bDDffw{ffgjgv
  920. ffvffj
  921. ffDDDDdjjfffvgffffffffffff
  922. fDbffff
  923. fffbffffffF`DDf
  924. ffffff
  925. ff"""""fggfggjgffffffffffff
  926. ffffffff
  927. fwjfffvfff&"F$ff
  928. fgfvvw
  929. wjffj
  930. zf&F""bdffffffffffjjffffffff
  931. vfffffjvfffvjgff&"""Fffw
  932. fffvvw
  933. jwwfb"""bdffv
  934. fffffffjfffffffff
  935. fffFfffff
  936. vfffgD$"F&ffffffgfg
  937. jgffvjw
  938. jF$F"F$ff
  939. jfffgfffffvffff
  940. fffffff
  941. kfffffjfgff$"""bDB&"ffgffffw
  942. vwwfFDDDDbdffgvgffffwfffffffffff
  943. fffffff
  944. wffffgfff
  945. fD"""F
  946. "&"dfffff
  947. fgwgfF"F$FD$ff
  948. fjffffzfvfffffjffff
  949. fffffff
  950. fffbff
  951. fF$"""
  952. bB&dfbj
  953. f{gfF"bDDDbdfggggffffjgfjfffffffff
  954. fgfffffwgf
  955. jfffvvf
  956.  bffF&B
  957. fFf&FDD"""b
  958. ffffjj
  959. ffffff
  960. ffffg
  961. gFff""""&"b
  962. jfffffvjffjfjffjjff
  963. vfffffw
  964. jfffj
  965. fgwjfbD 
  966. zfDffDD$bdDD
  967. vwvjfffffwfffffff
  968. fffffg
  969. 'rf&dfFDDDD"F
  970. ffffffffff
  971. jffff
  972. ffffffgffj
  973. vffffjwjkff&
  974. kvDffffDDDDDbdvg
  975. vgwfggf
  976. fffff
  977. vjjfff
  978. fgfff
  979. fvwjjw&B
  980. j&bffFDDDDDbd
  981. vfgfvfff
  982. fgfggffff
  983. &"""""Fbv
  984. fwgffvfffvjggfffff
  985. jvfd"""bd$b
  986. jffffff
  987. {ggjf"""""ff
  988. zgjjffj
  989. vvffjvfffwwz
  990. fffFF&fFfr
  991. fFb&Fbddff
  992. {F$F""FD$b$ffj
  993. @@DFFFF$&""""bDbff"
  994. D$"FDD"FFbFffFF
  995. @   @dDbf&bD"$"""""""""
  996. G$F"FDDDFFffffdD
  997. "b&FdDbFbbd"""FDD$""""
  998. +&&FF
  999. FDFbfffbFFD$"""fD&Ffwf"F&b$bD"b$F
  1000. &&bDFd&fdj
  1001. kFd&f
  1002. B@dDdDb
  1003. jfbDF""""FD
  1004. kd$F$&"Fdbv
  1005. gDDd"""F""BD
  1006. {wff&FDD$FF
  1007. {fDDf
  1008. jd""&bDD"F
  1009. wffFDDDDb$
  1010. gDb"F$"bDfbfb
  1011. "bbDbdD"
  1012. {g&""b$F$
  1013. fF"&Fb"BDD"FD&F"fb&""
  1014. '"bDDdb$
  1015. g&&&&bDDDD D
  1016. b"fDbDD
  1017. $bdd*"bDD"Ff{
  1018. {fffb
  1019. gffdfffDDDDDDD BdfD"F""D 
  1020. BDF b$Fdf
  1021. {fffFffffffffff&"F"""""DDFbD$F"
  1022. BD "Fdff
  1023. gffffffffffffffdf"""FD
  1024. "DDFDDb$"
  1025. "FDffv
  1026. fffffvw
  1027. f`DD@
  1028. @ "&"FF""
  1029. BDDDDDf
  1030. wffff
  1031. ffffffff
  1032. "DD$FDDD""B """""bd
  1033. ffdbfFFfbf
  1034. ffffff
  1035. f$""""F"""
  1036. "BD D
  1037. ""FDd
  1038. {ffffbf&ff&ff
  1039. k"BDDDDDD
  1040. "B FDD "DDbd
  1041. {ffffffffbf&fff
  1042. k""B""DD @@ """"""F$
  1043. fffffffffd&fFff
  1044. gfffF
  1045. F "B@ 
  1046. @ DDDD "DDd
  1047. fff&FfffffdfbDF
  1048. BDDDDDDD
  1049. {ffffffffFDF
  1050. ffbfffbDfb
  1051. fffffffff
  1052. &Paint.app
  1053. 5.0a  Weighted Crunches
  1054. 5.0b  Weighted Knee Ups
  1055. 5.0c  Opposite Crunches
  1056. 5.0d  Scissor Slams
  1057. 5.0e  Straddle Crunches
  1058. 5.0f   Leg Lifts
  1059. 5.0g  Lying Twists
  1060. 5.0h  Power Crunches
  1061. 6.0e  Muscle Groups
  1062. @Weighted Crunches
  1063. Muscles Worked: Upper Abs
  1064. Begin on your back with a weight plate (don't use weights until you're confident with the exercise) held behind your head and legs together, feet on the ground and knees high.  Proceed to crunch head and shoulders up.  Pause, then lower to starting position.  Try and keep the W
  1065. small of your back against the ground as far as possible.
  1066. Perform 12 repititions.
  1067. Sketch
  1068. &fbfffffbbffff&f&fbffvwv
  1069. f$Vbfe&fVffe"bVbV&bf&fVffeeVbfVbffe%fff
  1070. bbfb$FbfffdFfbf&fffbff
  1071. jffffdFbfddbfd&f&fdfDb$ffffFfffffbdFf&F
  1072. f&Vfff&fbfVfe&fffff&&ffffffebVffVff&bfebebbUfffbbf&fbff&VfVfVbf
  1073. &ffFf&fbfdff&fbbbbfffffffff&ff$&f&Fb&bFf"Fffb$F&&fdFfffffbfbdff
  1074. fbeebeb&fVfef&ffff"&V&fff&ff&Ffbbbffb&f%ff$&fbfeffffbef&ffeff$f
  1075. bffffffdfdfFbd&&fffffb&ffdbdffFffff&fbbfFbfbFfbFbFbdffffFfF&ff
  1076. &&V&fVffbfefffefVffb%fbbeffVbdefff&fVf&Vfffff&&f&fffffbff%ffbf
  1077. fffdbd$&ffFffffFfbbfffffFF&ffff$ffdbf$ffdf
  1078. ffdfFff$F$f&&ff&F&f
  1079. b%ffffff&Ff&VVFfbf&&V"f%ffdffVVf&ff&ffbdffjfdfbfEbfffVffb&fff
  1080. v{g&"
  1081. ffFFfffdfffdfffffdffffbffdFFbddFfb&fbFf&ffffff&fffb$Ffbd&fFbdf
  1082. f%ff%VfVbeef&&Vbf&fb%F&FbVffff&fU&fF&f%fffgffffff$fffbf&fbdff
  1083. Ff&fffdfffffdff&ffbfffdf&fF&f$fFffFdbFfffffffffbdfFbF&Fbbff$ffjjfbD
  1084. fVbbeff%fVVbfV&fbfffbe&VbVfeVfFe&&f&fefeffff
  1085. fffVfeFeeff&&Fff
  1086. ffff&fFfbdffFffb&FFbf&ffffbffbffdbFbffdFfffffffffdfdfF&&ffff
  1087. VeeefbffffeVfee&ffffffb%fef%bfeVVfffbeVfeffffffffVVf$fdbbDb
  1088. vwwff
  1089. fFf&f&fFbf&fffFfbddfdfffbFfffdFfffbbfFfffffffffffffFfbffffffjjff""B
  1090. ff&fbf&ff%ffebeeff&bfeVVffe&f&fe%bf&Fffffff&ffffffefbfbddfb
  1091. wg&FD 
  1092. Fdbb&ffffffdFffFf$ffbFff&fFfFdffb&&ffdffffffFf&fbf&f&Fff&&ff
  1093. ff"BD
  1094. fVf&fbe&ffbff%&fDfbffffffffffffVfbfbbffffffffbbffFfbdffffbf
  1095. jwfFDD 
  1096. ff&fFffdbffbfffbfF&Fff&fddd$fFbfFf"f&&&ffffffffb&fffffffff
  1097. Vbe&ffVf&Vf&fff&fdefeffbffffbff$fbfFeff"fbffbff&ffbfffvgffv
  1098. wgf$FDD
  1099. fffdfbf&ffddbfffFffdFfffbFFf&&fff&fdFDFfbfffffFffFffffffff
  1100. jjf""
  1101. fVVfV&fffffff
  1102. jfFb&fefffff"ffV&Vfb&fffb&&&Vf%fd$ffff
  1103. vggfw
  1104. jg&&"B 
  1105. FffFfffdFffF
  1106. fdfffffd$fdfbdfddd&fb$ffdbbfffffffffff
  1107. ff""""
  1108. fdefeefffeVff{
  1109. ffbbbVfffffffVbffVfVffbffff$bffffbfffjgfv
  1110. vfFD"DD
  1111. ff&ffffFfFfd
  1112. fFfffffFfdf&fdfFffdf$F&ffffffbfff&ff
  1113. fjffF
  1114. VVfb&Vffffff
  1115. gfFb%fefbFffbf%fffFfffefffffffbffffffjjwgv
  1116. ffFbDDd
  1117. ffb&ffdfdfFff
  1118. jfffffbFfffbffdf&FffdFbffffjfff&fffff
  1119. jjffd$""d
  1120. fe&fbbVffeff
  1121. j&VbVff&fdf%FVfeffbVff%Vf
  1122. fffffFffdffj
  1123. gffF""Bf
  1124. b&fFfffdfffdj
  1125. fffdbdfF&ffffD&fdffddfffffffffffdff
  1126. jfffb$"d
  1127. ffff&&fffVff
  1128. jfbefffeffVfbeffff&ffVbebfffffffffff
  1129. jff&""f
  1130. fdbddfbfdfbf
  1131. jffF&fdFbbf$fF&fFFfb&ffFffffff&fbffFffff
  1132. fff&F""jf
  1133. fVfffVfeVff
  1134. f%febVff&ffffdVffe&fVbefffffffbfFfffw
  1135. jgffF$b
  1136. bffFFffffff
  1137. ffjjffFFffb$fbFff&fddFfbffffffFffffFfbffff
  1138. fffd"ff
  1139. &f&ffeV&fVf
  1140. fVffbeffV&ffffbfVfbfUb%fffffbF&ff&fffffw{wjgfFD
  1141. fFffdfdffff
  1142. jfdjffbbf&ffdbfffFf$f$&ffffbb&fd&fd&ffffff
  1143. fffbbff
  1144. Vffffffeff
  1145. j&&&VbbeffVvgffffffbf%ff&ffFffffFfffffj{ww
  1146. fFFtv
  1147. f$fd&Ffffff
  1148. ffffffffF&fdfff$&"Fb&Ffffff$fbbFbfFfffff
  1149. fffbf
  1150. ffffffVVbf
  1151. wj&fj
  1152. fbb%F%fbbfvgffbff&ffVbfdbf&f&fffff
  1153. wwjffd
  1154. bFbfffffff
  1155. fff&ffff&f&fff&FfbDbb$f&fFfbd&ff$ffffff
  1156. jfffFfjjff
  1157. &ffffVfffe
  1158. gfbdwggf&&Fbe&ffffffbfffffffbffffbbbfbff
  1159. f&&ffffbbf
  1160. ffffbfffdbfffdb&bdbdbdf&FbfFffffffffjf
  1161. Ffffffbff
  1162. vggfVfVbd&ffffV&ff&fFf&Fff&&f&fbdfbff
  1163. fdFbfffff
  1164. jf&&d
  1165. ffffbdfFffff&fdF"b&fddf$FfffdFfFf&&fff
  1166. fjffff
  1167. fVf&fVfbe
  1168. jkjfffefVfffff&fffbbfffffbddfdfffffff
  1169. jfffw
  1170. bfdfffFff
  1171. fffff$fFddfffdbdb$Ff&&FFFbfffff$&fffffffff
  1172. fefeffffb
  1173. vf""u
  1174. jvffVfVffjfVf&fff$fbfddF$Fb$fffbf&Ff
  1175. vwwwfF
  1176. fFffbffFfj
  1177. ffffdffffff$f&FbfbfFf&fffffbdb&Fff
  1178. VfbVf&Fff
  1179. wfFD 
  1180. f&ffefjffdfbef&F&&f"fb$Ffff&fffdffw
  1181. fd&fffff
  1182. jjjb"
  1183. jffbFFfffFFFffbdfdfbfbffffffd&fffffff
  1184. f&ff&bfU
  1185. zwfjf&ffefVfffebf&Ff$&f&Ffffgffbbfffvw
  1186. bf&FFDDf
  1187. ffffbfff$Fb&&FbfbfffffdffffFffbff
  1188. jffffbD
  1189. &VffB Rf
  1190. fjfbbfffffffbfffbfbFFffFf
  1191. ffffffff
  1192. {wgf$"
  1193. ffbf"DDd
  1194. jfffff&Fff&Fb$fF&&F$fdffffdfjfffffff
  1195. ffff"FD
  1196. Vf&V"
  1197. fwwfkfFd
  1198. wwjvbfffbefffffddbffffdbbffffff&fffjw
  1199. fffFdf
  1200. ffffFb$ffbbdFFf&fb$FfFfffFffffffff
  1201. jffF$B
  1202. Fffbjf
  1203. vfVffffbff&ffFfFfff$ff$fffffffffffw
  1204. fwffb$B 
  1205. bff$D@@
  1206. jfffff&Fffdbfdddf$Fdf&ffffdfffdffff
  1207. jff""D
  1208. fwwfVf$fffe&fFffFbffFdbbfbdfffdffff
  1209. vwfff&F
  1210. &ff`D@D
  1211. fffdfbffff&fFbf&Fbd&fffffffbFffffffffff
  1212. fffbDDD
  1213. vwVfff&VVbfff&&ffffb&fFfFf$&fFbff
  1214. zwvwwffFFD@ 
  1215. fbdD@
  1216. ffjFfjffbb&fffffffffFb$Ffb&fFfdff&f&f
  1217. fff$""D
  1218. {w'vf&g
  1219. f&f&ffffffffffffffffdfddfbbffff
  1220. vvwjfF&F 
  1221. ff&"@
  1222. ffffffff
  1223. fjfffffffffdf&F&&Fbff
  1224. fffbD
  1225. ffffFfjgjbfffffgfwv
  1226. jvgvffff&&ffffffff
  1227. vjff&&FD
  1228. fffff"f
  1229. fffff
  1230. jffffffjfffffffffff
  1231. ffbf""
  1232. fffVwgfff&"fv
  1233. zwjff
  1234. fffffff
  1235. fggff"&"B@ 
  1236. "bff`ffffd&"ffjfffjff
  1237. jffjf
  1238. fffffD
  1239. bfffjfffV""fffwfgf
  1240. kjffvvff
  1241. fjgjff&&FDD
  1242. f& ""
  1243. DDffdf&fFb$"bffff
  1244. jffffjfffffff
  1245. fff$fF""
  1246. !fdfffbf%"bef
  1247. jgfgvwvffvff
  1248. fffgvf
  1249. ofvgffff$""B B
  1250. f$ ""
  1251. @D$Fffff$FD"Fffjfff
  1252. fjffff
  1253. jfjffffbbD ""D
  1254. "fef"&F"V%b
  1255. ffvwffffff
  1256. fff$&FDD 
  1257.  @ BD&fdbfDDD$jfff
  1258. jffffff
  1259. ffffffzf
  1260. jfjfjfffF"""
  1261.  bf&&f"bDDDegf
  1262. fjfvgf
  1263. ff&b$"DDD 
  1264. @  B$fFb$F"bD$Fdff
  1265. ffffjfffffffnj
  1266. fffffd&F"""
  1267. !DTfdf%""VRUFffwj
  1268. jwvgffwg
  1269. jkfwwgfffDDDD B@
  1270. fF BD
  1271. bfjjFDDDd$bdfff
  1272. ffffn
  1273. ffffF"&FDD
  1274. !"  `
  1275. w&""""F$"fwgwvjwj
  1276. jjgfvjgjfjjfb
  1277. jg&ffDDD
  1278. ffffffDDDDDFffj
  1279. ffjfff&"FDDDD
  1280. `wwgfff""bTfff
  1281. vgfjjggf
  1282. ffbFbDDD B 
  1283. fffF$""fff
  1284. fjffff&fjj
  1285. jfjffff
  1286. ffF&bDD$""DD
  1287. fff&f"bUeffvw
  1288. ffjffwjjff
  1289. ffbF"FDDD
  1290. fjfDD"F"Fffff
  1291. ffffffff
  1292. jffF$"$bDD
  1293. "dggfffbdeDbfff
  1294. wwwgvwv
  1295. jgfff
  1296. zkjgwwfffFbB""""B 
  1297. jf&&FFFdff
  1298. fffjf
  1299. ffffffff
  1300. fff"b$d$FDD D
  1301. ff&f"b$bdffv
  1302. vgffffffff
  1303. fvfwwf&f&FFDbD$"
  1304.  @@`fffffbd$FFDff
  1305. jfFfbffffjfjfffffffFD""F$"B
  1306. `ffffV&&Fbdddfw
  1307. ffffdfffffjz
  1308. fgwgfdbb$FbDD$"
  1309.   @dfffffDb$F"&bf
  1310. fffff
  1311. jjfffFfffff
  1312. ffjjfFf$F"F"FDDf
  1313. dff&fVb$FbdDff
  1314. fffbfdffff
  1315. fffDFdd$FDD 
  1316.    fffffb$Fb$F$b
  1317. ffffffffjff
  1318. jffffDffff
  1319. jfffffffdfdF"F$bDd
  1320. ffffE$Fb$FbF&
  1321. fffffffjvwg
  1322. fffffffffffk
  1323. ffffb&"F$f$b""
  1324. @@fffdfFb$Fb$bbfjfffffffff
  1325. fjfff&fD$ffff
  1326. fffffbfbb$FF$"
  1327. ffff""FDb$FFdxwwjffffff
  1328. vfwgfffbffffff
  1329. ffff&fD$&FbD"B
  1330. "@`ffbFf$bF$FbdF
  1331. fjfffdbfff
  1332. jfffff"fffff
  1333. fbffd&fbbb$bD
  1334. geffF""bbb$F$FfvfffbF&ff
  1335. jfFff$ffffffv
  1336. gfffFDFf$Fb"b
  1337. fffffff$FD$Fbb$fffFFfdbfff
  1338. jjfFffFfFb&ffff
  1339. ojffff&bfbD&bDD
  1340. jfff&FFDD"FbD$FffF&bD&fff
  1341. ffffdbdfffff
  1342. g&fff"ffDF$"bfgF
  1343. DDj&Fbfff"bdb$fb"fffF&&Fffffjffff&f&fffd
  1344. fjffb$fF$fbF"
  1345. gfffffF`DD$FF$fDffdDbdbfvwffgfdf&FFbdfffv
  1346. {kgkfbffbdfF$D$bf
  1347. bjbbDfb$&"&F$bF"ffF"bDFdfffffffbfffdf&ff
  1348. fjffF&ffDbbFDdff&
  1349. wfD"bfF"FDdDFbdDbfF"&bffvjf
  1350. f&ff$b&fffff
  1351. vkfffdFbfd$b
  1352. fFf$fFDD"F"&"F$&ffDDDffff
  1353. fffffff&fFbffjf
  1354. jfffbf&"&F$Ff
  1355. ;Bpg&"FDfb$"bDBddFFFFF"ff
  1356. jffff&F"bbd&ff
  1357. zfffFfdf"b"bff
  1358. dfFF"b$"Fd"bd"F$bbdddf
  1359. jfffffFffffffdffjf
  1360. fffffd&Fd&"bfff
  1361. bg&bDDdfbDD"FddbF$F"ff
  1362. wwwffffdb$F&Ffffff
  1363. ffffbff&Fdbff
  1364. fFFDDD"f&Fd$F"FbF"b
  1365. fjfffffffdf&ffff
  1366. jffff&&FDb
  1367. dffff
  1368. ffF$b"F
  1369. Bff"F"fd$"b$v
  1370. fffbFf$ffffffffvjw
  1371. f&fffdff$bfffff
  1372. jffbF$bDDfffddDFbfDD
  1373. ffffffffdfFFffffff
  1374. jfffffd"F$
  1375. f"&b""" bffF&&"&"Fff
  1376. fffF&fFbff$ffffbvjw
  1377. wffbfff&fb"vfjff
  1378. jFfb$FD"b$fffDbfbfbffff
  1379. jffffffbffbdfbffffdfjj
  1380. jfffffff&&Ff
  1381. kfFfF$
  1382. F DbfffD"&"&bffffffffffdffFfffffffFfv
  1383. fjgf&fffffbdffv
  1384. jff$b"@"""fdfF&fdfbfffffffffFfFf$ffffffffff
  1385. fffffffffF$
  1386. ffjff
  1387. {fFfF
  1388. "$BDDbffbDD"f"fffffffFfdfffffffffffffvz
  1389. ffvffFfffjFfff
  1390. jfFbB
  1391. FDD$$f&Ff&f"fDfdbffdffFfffffffffffff
  1392. fffffffffff
  1393. {&&&"B  DDbFf&"b"fFfbf&&FFfdff&&ffffffffff
  1394. ffffffffffjfj
  1395. jjbF" DDDDdfdbf&fDd"fDdbffb&ffffffffffff
  1396. jffjfffffffj
  1397. {ffD " BDdd&&bDFf&fFf&fbbfffffffffffffff
  1398. vggffffffffffffff
  1399. ""bFFF&fd$bbdbb$&&&fffff&fffffffff
  1400. fffffffffffff
  1401. "DD$FfdbD"Fb&fF$fffffffffffbf&ffffff
  1402. wvfffffffff
  1403. B"FdbF$&fbdDFdfFDFffffffffffdffffffbj
  1404. fffffffff
  1405. ""b"bfdFbF$Ffd&"ffdbffff&ffffffffffffjf
  1406. fffffffd"f
  1407. J  B@D$ffffd""Fb$Fbfb$fffffbd"ffdbddbfdfF
  1408. ffjfjfFffffffjffff
  1409. kDDd"bbDDfF"Fdb$b$FDDbF$ffff&fbdF$"F$FFbffjvvvfffffF"fffvjvf
  1410. o""f&FDfffffdF$FFDdbfDbfb$&FD"F"bDB 
  1411. "BDDff
  1412. fffffdF&Ff
  1413. &bdfDffff&""bDbDDD$"f$"ffbDDDDD
  1414. ffffFfDDbfvvv
  1415. &"ffffffffff$F$""""F"bfFD$BDDDDBD
  1416. """F`fffffffb$"bf
  1417. jffff
  1418. kfffffffff&"FbDDDDDDD""b"
  1419. """"fFffffffF&B ffvffvgg
  1420. fDF""bD@ "bDDD
  1421. BD FfFfffffffDffffff
  1422. "fffjffff
  1423. {ffw{ffjj{fbDD
  1424. DD$ffffffffffff&b$fD
  1425. fgfgww
  1426. F$""bDD
  1427. "Dffff
  1428. fffff
  1429. vjgFD"
  1430. Dffff
  1431. fffffgf
  1432. fD" B
  1433. @@ Fffffj
  1434. ""&fff
  1435. &Paint.app
  1436. Sketch
  1437. fdbbdfdf&fbv
  1438. jgfff$f&fbf&FFf&fdb&ff&fdff$&ffdffffff
  1439. wgfFf&f$bf$fbf&"bf
  1440. bFffFb&FbFf
  1441. fffffffbfFfffbdfFfdfbfffdfffFbF&fbfd
  1442. fjfb$fbf&bf"&FDffD
  1443. ff&fdfffff
  1444. zf"fffffffffffffFfffb&fbffdfffffdf&ff
  1445. ff&fbfdb&"fbdfbDf
  1446. Fbdbf$fffd
  1447. ffffFfFffdfdfff&f&FFffffdf&fdffffbfff
  1448. ff&"b&fFfbfFd&"Ff$
  1449. ffffFfbFbf
  1450. jfDfdFfdf&fffffffdffFfff&FffFffdf&fbf
  1451. wfFfDdFfFfbd&bffDF
  1452. FfF&fF&ff
  1453. jfF&fFff&ffffffffbffffbFffffbffbFbfFff
  1454. ffd"F&fdd$ffd&bDfd
  1455. fFfdfffffv
  1456. fFdD&ffffbf&ffffffFfffffbffbffdff&fff
  1457. fFFdbdFFff&FFd&f"F
  1458. bddfdddbd
  1459. ffff&"Fbfdff&fffbff&ffff&ffbb&&fffffbfff
  1460. jf&"F$bffFFbffFbFdf
  1461. ff&fFfFff
  1462. jjf&F"b&fFbffffb&fFffffffffffdfbFfddfdf
  1463. kf"F"FDb$fdf"b$fdF"
  1464. F&fFfFfffjff&b$"&bfffddbbffbfffffff&fffffffffffF
  1465. f&FbD"bffbf$fffFfdd
  1466. fbFfddd$&b
  1467. ffF""b&&ffffff&ffffffffffffdfdffffFFff
  1468. jfDDDD"fb&FfFbDdDF&
  1469. bffbffff&DffFdD Fbfffff&&fFfddffffffffff&&FfFfff
  1470. f&""b$b$&ffbdffFfdb
  1471. fdd&FF
  1472. bjfd"FDdFffffFffffbfFfffffdffFbfffdffdfw
  1473. {fFb$"""ffbFffDFdb&&
  1474. fFFdffF F@ffFD
  1475. b"fd$fffdbbffffdfffffffffffffdfff
  1476. fF$FDD"F"&f$Ffd&&bb
  1477. "fff&f
  1478. B@D&&bD "f"ffffffff$fffFbfffffFf&Fbdf&ff
  1479. wfbDDDDDdffbffFfdb&F
  1480. ffdFb&"
  1481.  @fb$F
  1482. b"ffffff&fffffff&Ffbf&fFfff&ffbf
  1483. jF$"FDD$bdbf$FdbF&Ff
  1484. fb&ff
  1485. "f$"B@$f"ffff&f&ffffgfffff&fffdfffbfffv
  1486. jf"FDDDDb&fdff&Fdddb
  1487. FffffDB
  1488. FF"" b"fbbfffffFf$ffFffffdf&fffbdfdff
  1489. jf&"bDDDDDbfF&FbfFb&&
  1490. ffdF&
  1491. &D "$BD
  1492. Bdf&fffffbffbfbffdffffbfbbbfFfFfv
  1493. fb$"""DDDfFfdffDd&bd
  1494. DdD@`Ffbbfbffffffffff&Ffff&ffffffFff
  1495. ffFD""""""fdd&Fbf&bfF
  1496. bfffB
  1497. B bf&"Ddf&fFfffffbfFfj&ffdfffb&fffffffw
  1498. ffDD$"""""bfFbf&FbfDd
  1499. &fb$D@
  1500. fbFffdf&fffffffffFfff&ffdbfdffjf
  1501. j&FDDDDDDDD&ff"bf&Ff&
  1502. "bt&BDdffdfffdfb&fffffffffffffff&fff
  1503. fFbDDDDDDDbbF&ff"bf$b
  1504. bff"D
  1505. bff D
  1506. jFFfbfFfffbfffffffffffFbffbffffjff&""""
  1507. """"ffd&FffDf&
  1508.  "fFDfvffdffffbfdffffffffffffffbff$f
  1509. j&""F"DD
  1510. """FbFbf$Ffbb
  1511. FF&BD
  1512. ffFFfffffdf&ffffffffffffffffff
  1513. jfffF"b`ffDDD$ffffDff$&&
  1514. fff$f&Fffffdffffffffffffffffffw
  1515. f&"""fwjFDDDbf&FfFdfbf
  1516. BDDd bfffFfffffdFbfffff&fffffffffffffjfffb""Bffff"""bfff&fF$fD
  1517. "&&bfFj&Fdffbfffffffffffffffffffff
  1518. fff$"f
  1519. f"bDDfbbdbdfFf
  1520. bf&fffffffFfff&fffffffffffffffff
  1521. jff"Fb
  1522. j&"""fffFffDdb
  1523. DDD$fFf&"fffffdbdffffffffffffffff
  1524. wwff$"
  1525. wwfbD""f$fd$Ff&&
  1526. b$@@@ @
  1527.  "b"FfFbbfffdfdffFffffffffffbffffff
  1528. jff$"bjf
  1529. j&"b$bfFfffFbb
  1530. BddDdfDdffffFffdfffffffffffFffffw
  1531. ff&Fd
  1532. fFDDDd$fF$bd&f
  1533. fD@@@D@
  1534. BD"F&"bFfffff&fFffffjjfffffffffff
  1535. ffj&FB
  1536. jfbDDDdfFfff&bF
  1537. B DDDd&&fbdffff&fdfffffgfffffffffgf
  1538. ffbdvw
  1539. ffFDDDDffdb$bfd
  1540. """fff&&&&fdfdffffffff
  1541. jffffdff
  1542. f"""""FdFfff$F
  1543.  DDDb&fFdbfffdffF&fffwfvvvgfdfffvjjww
  1544. fff""""bfFf$Fbff
  1545. BD$fffD"Fdbbf&Fffbff
  1546. jffffff
  1547. fjf&bf
  1548. fjff&F"""ffdff&bD
  1549.  DDDbFb"bdbffffffd&ffj
  1550. fffffffffv
  1551. gfffw
  1552. wff&F""""FbFb$fff
  1553. "Dbd"fD$FdffFffffff
  1554. fffffffffffff
  1555. fff&f
  1556. fff"bDDDdffff"&b
  1557.  F$FdbDbDf$fffffFfff
  1558. jffffffbfffvw
  1559. jggfvw
  1560. jfffdF"BDdddb$fb&
  1561. ff&FDfdfbff&ffbffffffffffffdf
  1562. ffffD"b$""bfFff&fb
  1563. zjw{gb$"ff&fdfbfffjggffvfffffffv
  1564. wwgffw
  1565. zkffffdfDDDDFfFbbF&
  1566. f&Fdbffffffffffffffffddffff
  1567. fff&"bbDDDDfdf&f$f
  1568. zwwgfDDdFfbFfffff
  1569. jgffffffffFfvww
  1570. jffwwwff&FFd&"
  1571. ""f&bdFf"
  1572. fjfdFd&fdffbbbfff
  1573. fffffFffff
  1574. fffff
  1575. fFb"bf
  1576. BDDDdbfFfFf
  1577. w&fFbdfFfffff&f
  1578. jfgffffFfff
  1579. fffF$fFD DDD`fFfbdd
  1580. jfFbD$fffFfff&ff
  1581. jffffff$ff
  1582. jjf&&"Bff$"BD$f&fDfFF
  1583. jgFDfbf$ffdfffffffvffffFffffvw
  1584. ffF"bf&"
  1585. bfbfDdb
  1586. j&&F&fffdFbbfbfff
  1587. jffff&fff
  1588. jffDDdffFD BDff&Ff&f
  1589. jvkfbDbfffbfff&fffffvfffffffff
  1590. wwfFF bff""DDDbfffFbF
  1591. jfjff&b$ffff&fffbffffffFffffff
  1592. jjfff$BDdffF"""Bff&Ffff
  1593. gfffv
  1594. bffffdfFfffdffffffffdfbf
  1595. wffF$"ffF"DDDDbfffdDd
  1596. ffffff
  1597. ff&bFdffffbfFfbffffffb&ffb&ff
  1598. BdFdDFDD`fdfbFfF
  1599. ffffff
  1600. ffdD&bffffffffFfFffffffffffff
  1601. jjffDD b$F$ ""fdfffdbd
  1602. jffffff
  1603. ff&F""FDFfffffffff&fdFffffffbfff
  1604. f&FD F$FBD&"""&ffbff&
  1605. fffbbff
  1606. ffb$F"fddfFfbff&fffffb&fffff
  1607. jwffbDD@
  1608. BdDD""bbfbf ff
  1609. jfdFfffffff$Fbd""Fffb&FbffdfFf&ffffffj
  1610. ffjffffD
  1611. "Df"Fb$F"ffd&
  1612. Fbwg&"fDDfffffF"FDDDDbffff&fb&Ff&fffffff
  1613. ffFFDD BDDbDDDD"&f$tfh
  1614. fffb$ffdff
  1615. fD$bb""b$ffdffFffffdfff
  1616. jfff&"" DDffD$"bDd&fd$&f
  1617. jfb$FFffffff""FDDDDD"b&&ffFbfffFFffjff
  1618. ff&bD "
  1619. @&Fb"F"F$Ff
  1620. ff$Bb$"ffff&bDb$F "FdfffFfffFfffff
  1621. fffff
  1622. fffffFDDD bffd$""bdFbFbjb
  1623. fjf&Fd$""Dfff&"FDF"
  1624. "bD$fbfddFffFffffjfv
  1625. fff&""B 
  1626. Db"&FD$&bbf$
  1627. fjf&"""
  1628. @Dff&FDDDD$""F$bDfffff&Fffffffffff
  1629. jffjffb"BD
  1630. "FffbD$"""DbFfff
  1631. F&fFDDD
  1632. "@dFd""b$b"
  1633. ""F"b&fFFfdffffffff{
  1634. kvgvvff&&""B 
  1635. kfbDbDDD"f$bwwg
  1636. fbf"F""
  1637. DDfFDD$F"$""bDD"bbffdffffffffff
  1638. jffffFDDD
  1639. bjFf&"""""bDdfff
  1640. bff$""""B@$&"""""bF
  1641. """F$f&&fffbffffff
  1642. ffjfff&FDD "D@+fFDDDDD$&
  1643. ff&FDDD
  1644. "f&FDDd$bDDD"bDDff&FFfffffff
  1645. o"fffffffbDD B
  1646. jfdbDDDDD
  1647. fdfDbD"
  1648. "@D""bD$"F$"bff"&"ffffffffffff{
  1649. {ffjffFf""""D 
  1650. {dF$FDDDDD D 
  1651. BDDD"""FDFdfff&"Fdfffffffffffj
  1652. fff&fD
  1653. j&f"""BDD
  1654. ffb"F$"D D$DDDDDb$bfffff&bdfbffffffv
  1655. ffffb"FDD
  1656. {db$"""""""@
  1657. Fb&"BDF
  1658. $"B"bbDDDDFdffFfb"
  1659. j&Fbf
  1660. ffff&f&F""BD 
  1661. j&&F""""""
  1662. fff$d&$Bf""DdD$"b"bbfFfDF$bfff&fvz
  1663. fffFF""""BD
  1664. bFDD 
  1665. f&&FFDd"f"""bbDDD$Fdffff$FfffffffFff
  1666. jffffFfbDDDD` 
  1667. fdbD""""D
  1668. bdfF"
  1669. dDfFDD`&"""FbbffD$F"bfdfFfFfFffff
  1670. jgffb$FDDD
  1671. G"""DDDDDD
  1672. ff&FdFDFF&""bFDD$""FfbfFb$ffff$f&fff
  1673. jffffdfFDDD
  1674. jfd$"B
  1675. f&f&&fbDfF"D`fDDD$fdff$fDDdfdfFfffFd
  1676. ffff$"""""B 
  1677. 'FDDD "D "
  1678. bdfff&fff&"BD&b$"F"b&FF"""bFdfbfFffF
  1679. fffjfbFFFbDDDD
  1680. j""""D
  1681. ffbbfffgf&B bf&FbDDFfbd$bDdfdf$gfbfff
  1682. gjfffd""""""""
  1683. w$FD "DD "
  1684. fffffffff*"D@fDDD$F"f$"F"Fd"ffFfffFdf
  1685. fff&fDDDDD
  1686. """""B 
  1687. "@FFf
  1688. b$ffff
  1689. "jfb$Fbd$FFbDDd&bf"
  1690. Fbf&v
  1691. jff&F"FDDDDDD
  1692. BDDDDdffb
  1693. fffff
  1694. *"DDfb$Fb$FF""""bdFd&Fdfffff
  1695. fjjffffb$""""""b
  1696. fDDDD "
  1697. "bb"f
  1698. BDffFD$b$"bDD "Ffdf"vfrf&f
  1699. kffjgf"&
  1700. """FD 
  1701. {D$"""DD bfdb
  1702. jD dfFbFb$FDDDDDDd"f&&ffbbff
  1703. ffffbb"F$""F
  1704. FDD """DDd&&
  1705. {"Ddjf$b$FbDDD
  1706. "bFFff"ff
  1707. ffhvkfgvffDDD$bDD$"
  1708. kDDD BD
  1709. "fffF$F"&"""bDD`"f&"ffdfff
  1710. ffff&"FDD$FDD
  1711. FDDDD ""fb&
  1712. fgFbFbdD """DDdffbFjfvbfj
  1713. f&F&bD$""""
  1714. +"""D
  1715. B fDb
  1716. ff&b$F$""""F
  1717. bFF&`ffffb
  1718. ffffbbD"FB"b$"
  1719. jD"""DD$f&f
  1720. "bff"FFFbF
  1721. """BDdff"ffbdff
  1722. jf&"bDbdDFDD
  1723. FDDDDDDbD"
  1724. F@fffd""&b """"Bdf&"bf&f&fj
  1725. fffffbF"b$F$""
  1726. FDD B `fbd
  1727. 'Dff"FdfD&DDDDD$BFbFfb"&ftw
  1728. fgFFb$"b$F$"
  1729. ffDDD$"fb&"
  1730. Fbff&bFDfD
  1731. d&fff&ffbhfff
  1732. fffb$FFF"""Fz
  1733. jDDDD
  1734. +`ffFFbfD&DDDDDDf&ff&f"&&
  1735. vvfff&&F"bDd$Fb
  1736. {kj""""bF$f"
  1737. jf$bdDfD DDDDD$bf&bFDf"
  1738. jfjfffbF"b$f"F"
  1739. fbDDDDd"ff"
  1740. ktffb$FfF
  1741. F """""bDfff&bbDz
  1742. jwfff&bd$FF$bD
  1743. """"fDF
  1744. jhffDDbdd$BDDDDD
  1745. dfbdF$&
  1746. nnfffffD$"F$bD"b
  1747. f"fFd
  1748. FDDf$bjf
  1749. fFFbDbFF"""""BDffFf
  1750. &&ffFbDb&FDD
  1751. &&F"b"b "r&bfzd
  1752. zjffbD$Ff$""""""bf&bf"Fbd
  1753. ffff"b$fdDb$
  1754. jf&F"bDDD
  1755. ""j"F`ff
  1756. ff$bD$bb$"BDD bgFdF@f
  1757. fb"F$b"&b$"bv
  1758. F""""bDDD
  1759. jf&F$bD&&F"""""`f"f"d&Bf
  1760. fffd"Fdb&FD
  1761. jf&"F$F$F
  1762. "bdfFDf&f
  1763. jfbD$fbbbDDDDDdfDf"bbD
  1764. f&&Fdb&&F"Fdf
  1765. FDbD"""FD
  1766. b"bfj
  1767. fjF$"F"ff$"""""b&bFDd$b
  1768. fff"F$bDb$bffj&""FDbd bdFF&
  1769. kffF&"f"bbFDDDD$"b&BfDF
  1770. j'ffFbFF&F""j
  1771. v'"BDb$"fD"""b
  1772. jf&bDbDf&&bDDDDd
  1773. fDd$bb
  1774. ffFFf$b"bb$F
  1775. jD$""FF
  1776. kjf&"&&FFF$"""""bF"F"ff
  1777. vkffdb&fF$FDjjgj"Fb$bDfbd
  1778. f"fDdffbFDDDD bFD$"ff
  1779. jjfjbdFFb"bFDbff
  1780. """FFbDd
  1781. jfDjf
  1782. ff"fF&&&"FDDD
  1783. fDDbDff
  1784. jf&ff$fFdbdfffvFD$""Fff
  1785. wFdkF
  1786. offFdD$fbF""""""&""FDff
  1787. fjjff&fbfFFdF$bf
  1788. jFDBb$"f
  1789. fbFffbfddDDDDDFDD"bff
  1790. fb&FFd&b"f
  1791. ffvG"d$Ff
  1792. fffdDbff&F$"FDDD"bDbdfffjn
  1793. ff&fffbbfdd
  1794. &FFDf
  1795. f&FfffdD"F""bDD FDdfff
  1796. jk&Ff&f&&""fj
  1797. kffffffFfdDDD""F$""&&fb
  1798. jfffdf&fbfF
  1799. {gffffffF"""""""F"bDfFdf
  1800. fffdbffb&"bf
  1801. jfffffF$b$FDDDDDD$fbbD
  1802. ffdf&ffffFf
  1803. wffffbdf&FbD"""FDDb&&Ff
  1804. ffFbfdfffffgw
  1805. ffff"F""FDDDDb$FD"Bff
  1806. ffffbfffffff
  1807. fj&&Ffb$FD""bDDDd&"bf
  1808. ggFfFf"fffffgjj
  1809. {ffffbf$FDb$bD"""FbD""f
  1810. j&fdfffdffffj
  1811. zjfffdfff$FFDD$FD$&b$F
  1812. jff&fdfbfffffj
  1813. fffffFF""F"""FDDDbDDDffjfdffff&ffd
  1814. jffffffdffj
  1815. jff@D@
  1816. ffffffffbdD"""""""""FfvfbffFffdffffjjgjwGFdddff
  1817. ffffb$"&"F$b$"""bDddffffffffffffff
  1818. FdFFF&fbfff "
  1819. gjffffffbFbD""""bDD"Fff&Ffffbffbdf
  1820. vjwjvg"b`bdF&&Fb
  1821. ffffb$&"""""""""bd$ffdffffff&&bff
  1822. fffF$F&FD"F"b
  1823. ffff$F"""""B
  1824. """&fffffffFFfbffgvjv
  1825. &FbDb&fdD"
  1826. jjffFfDFbDDDD "DDDDb$fffffffd$ ffff
  1827. *b$&bD""F$b
  1828. gwgfFfbDDDDD
  1829. "F`dfffffff&Bff
  1830. z'FD"FbDDDDD
  1831. fffdb$""""BD@ B @
  1832. "fffff&f$bd
  1833. *"Fdb$FDD bf
  1834. gfff$F
  1835. "@Dbfffff"
  1836. bfjjjgw
  1837. jD"FD"b$"FDk
  1838. fdFFFDD DD@
  1839. "Bdfff&"Ddfjff
  1840. ffff&"b FDDDD D
  1841. '"b$"
  1842. b&FDDbff
  1843. vwwfww
  1844. g "FbDDDDD
  1845. DDDffffDD "ff
  1846. jD$""F""""
  1847. B bFfffff
  1848. jfffff
  1849. jzwwbDb$""FDD
  1850. @$fffffff
  1851. j$""Fb$"""b
  1852. bffffjvv
  1853. FDDDD
  1854. n&""""bdffffff
  1855. b&fffb$FDD
  1856. &Paint.app
  1857. 5.0a  Weighted Crunches
  1858. 5.0b  Weighted Knee Ups
  1859. 5.0c  Opposite Crunches
  1860. 5.0d  Scissor Slams
  1861. 5.0e  Straddle Crunches
  1862. 5.0f   Leg Lifts
  1863. 5.0g  Lying Twists
  1864. 5.0h  Power Crunches
  1865. 6.0e  Muscle Groups
  1866. @AWeighted Knee Ups
  1867. Muscles worke: Lower Abs
  1868. Lie face up on the ground, supporting the upper body on elbows, with hands under buttocks and legs extended out with a light dumbell on shins (when you are confident).  Proceed to pull knees up and back.  Pause, then return to starting position.
  1869. Perform 12 repetitions.
  1870. Sketch
  1871. """bUVTE"F%V"V%b%"b%&"Fb%FDD%bTFDTUF&bEFbDffffff$F"b""d&"f&B 
  1872. b$bDDDb"bDb"FbD&Fb$FD&b$FD""F"FD"""bD$&bDDDff&fffffFD"bFF@$"
  1873. EU"F%bE$&VUUb%VEb%VEbUVVb""b"&bE$bUfeFD"DFd&ffbdbbddFDdfd&"B@@
  1874. "F$bD""FDb$F$Fbb
  1875. FDbD""bD$""bD$&F""FFdbd&""fbff&ffFFDD`$FD""" 
  1876. &bE$FT$bb$Vb$bTTe"f%&fe%&V"b$bVTUEDedF$FDddfffff&Fbb&bDffff$
  1877. "F$""FFD$"b$F$&fDD"FD$&FD"""FDDb$FDf&bbDD"FffffffffdD""f&Fffff
  1878. $"b%b`f&"f%FbVD"&fDbebUb%bUeeFb%VDDfffDff$"ffffff&F&fD"fffdffU
  1879. FdDD&$fDF"FbDbbD""b$F$&&F""""b$F"F"ffF&"""bfffffffff"&"ff""bDf
  1880. %bD"VbE%&FF&V"FbEb$"VDFb$Fbdvf&bfff"ffffffffbf"
  1881. DbbdB BdFbd$&&FD$bDbdb$&"""bfdfFb$"
  1882. ffDDDdffffffff&&Fbd
  1883. f"bDf
  1884. bTbUTRb&V"b$V%Vb&F"VDfff&FDvgfDfff"fgff
  1885. ffffbb$b
  1886. gF""V
  1887. D"Bdf&fd"F$f$fDDbd&Fbb$FD""bfffffbF
  1888. jff$""bdfffffffff&F`
  1889. UffFffbV"VD%b$VE%"Vb%&bUEdffff&btwfFbff$
  1890. ffffffFFdD
  1891. $"@ bfFff&fDb$F&Fbb"f$FFF"Fdf
  1892. ff&""Fffffffffffd"F
  1893. BVDFVf%FbT"Vee"Fb%b%b!fvggjfF
  1894. zffdffbd
  1895. fjfjfffffD"
  1896. B@@`D "Fb$fdb"FDb$bFF"f
  1897. jffFD$
  1898. ffffFfD
  1899. Fb$V"FdUbfUbV"bDbfv
  1900. wffbdfFf
  1901. wvfgfffff$f
  1902. b$FbDb"fD"f$bd$Fdf
  1903. jfffD$
  1904. jfjfffffF"
  1905. Vb%f$V"feEbV"F"b
  1906. wgffdfF
  1907. fgfffffdd
  1908. db$F"FdD"F&F$f$Fdj
  1909. jffF"bd
  1910. ff&&b
  1911. @D%V Fb"fe%beb"bTe
  1912. wggff&F
  1913. ffffFF
  1914.    $Fdfd$f$FFFF$f&Fb
  1915. ffffb
  1916. Vb""FbUb%bbbbEDbe
  1917. fwwwfffff
  1918. ffff&
  1919. @bDDF"&&FF&Fddf&&b
  1920. ffffff
  1921.  b%V&beE"beTd&F$FDe{
  1922. w{wwk{
  1923. jggff
  1924. wgffF
  1925. $FbDF&fd&FfFDffbbd
  1926. ffffff
  1927. jffjfd
  1928. @!Vb%bbb"&V%befbff$Fv
  1929. jwgwg
  1930. "Fbfd$fbdbF""ff&&b
  1931. jfffff
  1932. bb&b%f&V""VE$ffffgDfwk
  1933. B"FfFb$ffffbfbFd
  1934. fffDj
  1935. `eDe"fffffD$"fdfvffffvw
  1936. D&bffFfffffbfbffff
  1937. A@V&fffffff&fTffjw{gvjv
  1938. `dDdfffffffFf
  1939. fffff
  1940. "&@fffffffvfffdffw
  1941. B&"bbFbffff
  1942. fffffff
  1943. @%fDVbef
  1944. vffzkffffgwj
  1945. `DdddfF
  1946.  F F&f
  1947. vfffffg
  1948.   bfbb&fffjff
  1949. ffffffjjf
  1950. T%"&&f
  1951. DbfDbbdf
  1952. jfjffj
  1953. bbf DT"fE%
  1954. "&F"fFff
  1955. UffPUU"bTU
  1956. vwggjfv
  1957. fbf "bdD$fdf
  1958. jffffffff
  1959. jfUE""VU"v
  1960. jvwww
  1961. fffDDD$""D
  1962. jU%FDDDffffjj
  1963. wfjwj
  1964. ffjDDDDDdf
  1965. v ""D
  1966. gvgfffw
  1967. fffDDbDD
  1968. jffff
  1969. uz&bU%"B
  1970. fff bD "df
  1971. """"BDDffjf
  1972. vFPUUU T
  1973. ff""""""BDdf
  1974. fjR@UET%bD
  1975. wwwwf
  1976. B ""b""$bjjfffjfj
  1977. fvR DDDTbFD
  1978. fzwvj
  1979. """b$bf
  1980. ffffffff
  1981. """"F"b&Fz
  1982. B"DDfdf
  1983. gv"" Uf&b&fv
  1984. fdF$fb
  1985. @Tfebb&fff
  1986. fdf$&fbfffjf
  1987. jfffff
  1988. @TV&VfTfffVf
  1989. ffffff
  1990. ff"@ $fdbDf$fddffj
  1991. ffffff
  1992. DDdV%feffVFff
  1993. jffdf
  1994. ff"@DDbbbDFfb"bF
  1995. fffff
  1996. ""&&Vfedff$f
  1997. f""bDbF$bfFf$Ff
  1998. !"F%bbVfffFbf
  1999. ""b$FF$b$fdbdf
  2000. jfffffff
  2001. "&b%VffffFdf
  2002. vfffffffff
  2003. f{wf@ff
  2004. ""b&bbbff&Fbf
  2005. jfffddffffff
  2006. jzBff
  2007. VU%fEV$Vb&fb%
  2008. wfffv
  2009. ffffffffdffffffff
  2010. "DDb&bb Fd"&b
  2011. jffjjfffffdFffdffffff
  2012. "BD%Ve%
  2013. "Vdbffffv
  2014. zwvffffd$Fffdffffffff
  2015. &DDbb"F b"&Fbffbf
  2016. fffffffffff&ffffddbF
  2017. ""b%Vd"DbeVfff&f
  2018. fffjffffFbfffffbffFfd
  2019. fD$Fb"
  2020. ""&bbdff&
  2021. fffFFdffddff&fbfbfdfb
  2022. c%V%FeU!dbfff&fffv
  2023. {gfggfffff&fbFfddfbf$&"fg"
  2024. &F"F$"
  2025. f&f$fffbbfff
  2026. ffffffff"b"&bbffffDfbfff&" F
  2027. GFDbbb""bUffffffefff
  2028. vffgfff$f&f
  2029. F"bffffD$"bff
  2030. &"FDDd$ffffbdfffff&f
  2031. fffffffffbD
  2032. jdfdF"bfFfdbFF B
  2033. GDb%fe""V&VffeffffF
  2034. gffffffdFdd
  2035. GDfdf&&bDdff
  2036. &""F"F"ffdfffFFffff
  2037. jfffffffFb"F
  2038. kbDf$bD&"&&f
  2039. G ""b%V"Vffbfffb&fF
  2040. kgfffffffdd
  2041. +fDbFb@DdbF
  2042. &""bDDbdf&ffdffffbffffjfjfffffdDF"
  2043. "&F "ffff
  2044. VV%beeVfffb&f&bFbf
  2045. jgffffbff$f
  2046. +""b"b"FbfffFf&fbffdff
  2047. jfffffFDb
  2048. ""bUD%f%fbf%fbf"fFbfvggfffffd&F
  2049. oDDD$&FD"fFfbfF&fF&fff
  2050. jffffFFDb
  2051. """"b" bTd%fdddbdfbff
  2052. fjffdbdbb
  2053. Dffv"
  2054. ."bdb
  2055. ""FbFFFF&Ffff
  2056. jfjjfFf&b$
  2057. {""B$f" 
  2058. ""&bbdbDbfdfffg'fff&F&
  2059. kfD$"
  2060. kFDdDDD
  2061. BDDDF$F$bdbbff
  2062. fffffdbD
  2063. FbbFbDDD
  2064.   "bD"""b&ffvjfjffFF$b
  2065. fD$"""B D 
  2066. kF$b"F
  2067. "F BDddFf
  2068. ffffffbbd
  2069. jFdDD"bD
  2070. '"VE"D 
  2071. @$&bfvjfjf&&FDvw
  2072. *"&bD
  2073. FbDbd
  2074. D @DDdffffffffb"fff
  2075. &b"F$b
  2076. DDdfwgfjfffdvj
  2077. zFD"F&fvB 
  2078. F$bD"
  2079.  ""bbfffffff$
  2080. jf"BDD BDDD
  2081. {+"F$b
  2082. {f&" BD 
  2083. $&fww
  2084. jfFFf
  2085. Gbdww&D"""FF$FD$bDd
  2086.  "&"Fbff
  2087. fjjfDfff
  2088. jjf$FF"fF$Fb`dFbfffF"
  2089. kEU"Bffff""bDFD"F f
  2090. vwvgf&f
  2091. '"bdfbfb$&&"bdffffd
  2092. &"FDbff&"DDDD`b$bDbd
  2093. jffF"ffffdFfffffjff
  2094. j%"""""B "f$F&"F&Bdff
  2095. vwfFfv
  2096. {bFdfffffFfzj
  2097. *""bDDD "$"FdDfdDfDf
  2098. jjffff
  2099. {g$V"FDDDDbfb"&"F""fdf
  2100. ffffw{
  2101. gfvfj
  2102. *""bDF""b$"fdbfbdbbDdjffff
  2103. gDD$"bD$FFff&&"FD$&bffff
  2104. j$""&"bD$bD"Fdfd$bFffff
  2105. jDDDDb$bbF"Dbb"Fbfffz{
  2106. jbDDD$"FDD`ffff&fFf
  2107. ""F`$"f
  2108. j"FDDD"&
  2109. w"""""b
  2110. k"""""`f
  2111. "bDD 
  2112. gff$ffffffww
  2113. wfffffff
  2114. jjffffff
  2115. fffff
  2116. &Paint.app
  2117. Sketch
  2118. fdf&bDD""""F""
  2119. "f%fb%FU"BV"F%V"V"""bUUDDTEbU!ED"bDUD
  2120. UbEDDD
  2121. "FfF""F$&F$bD"BD"FD$F"FddDDbDDDb$F"F$F""b$"b
  2122. """""bDDD@DDDD
  2123. ffdb$F"V"bT"&d"""D"VD$b"
  2124. b%"V"FUEb$"V"b$""""""V%""""""""bUUUU
  2125. &"F&F"b`D"FDD&BDF`$bbDFDb"F$b$""FDDD""""F$FDD """""""D "FDDDD
  2126. bffbbE"&bdDbUd"E
  2127. "bU$&"FDd%VEUbdU%"VU"F"bDU""UUUD""VUU
  2128. """""
  2129. fbb&&FD"""b$DF
  2130. "FDdd$"""&b$
  2131. bD$b$bDD""""""F"F$"""BD$FDDDD
  2132. "&fbUbeT&F$"bfVffff&b$""VV%F"VTb"VU"F$"FD$VUU!b%bD""""
  2133. fff&&""bDbD
  2134. j&FF$"bDbD"FD$"F$bDDDb""FD
  2135. "F"F$""""bDD$""
  2136. DfbVFfd%bU%
  2137. Deefffffj"bbb$F%bTbDU$"VUUbUET%""BDD$bD""""D$"RE 
  2138. ffdbd"
  2139. "F$"B 
  2140. f$""bfffFD$FbD"bD$F"FD$F$&"bDD
  2141. "b$"FDDDD
  2142. """"BD
  2143. bff&fFb""F"
  2144. "%Ff%UbTb$b$V%FbEb%F"FD%"VbU
  2145. """"""""ED$"""R
  2146. &"ffffDdDD
  2147. b$FDD"FbDDD$DD""""F""""BDDDDD$""BDFDD
  2148. fffffF&"V"
  2149. @ @ d
  2150.   Vd%&&""Vb%FFbTbUbT%FT
  2151. """""bT"""""bUUU
  2152. bbb&bfDFbd
  2153. b"FDDb$b$FDD$F$F$"FDDDD$""""FDD
  2154. bD"FD 
  2155. ffffVFfb%V
  2156. B$UUbU%V""bbbRbU"V%"FbDDDU"FDDDDDDf%"""
  2157. fffff&b&F$
  2158.  Df$"&F$b$F$Dd$FD"FDDDD bD$"FbDD
  2159. ""FDDD
  2160. ffffff&FbF
  2161. &"VdUbDVF"FV""bET"V"""
  2162. "VDDTUDDDDfdF""
  2163. fffbffbf&"@
  2164. @DDb"""&"bD"bdd$&FD"bDDD$b$Fb$"""bf&bDD
  2165. befffffeb&
  2166. bVETFbUe$&b%""VU"bU"V%"TUTUED$""bff&""
  2167. fFfffffFf
  2168.  @@$b$&b$b"FD$FF$""b"bDDD
  2169. ""F""""
  2170. "bjfF""
  2171. FfdfffffV&
  2172.  DE%FU%"F$b"V"bVbbD$VUbTU
  2173. &beb$"bDd
  2174. fd&ffffff
  2175. &Fb"F&"FDd"F"b$$FD`$"""bB&F$FF""b
  2176. bffVfbfff&
  2177. PaUbEdUEVbF"bee%VF$F&F%VUUeUf&"""FDjw&"b
  2178. ffffdffff& 
  2179. D&F$&
  2180. F"b$bd$"""bDbbDD""BD"ffffddD$
  2181. "fff&fbff
  2182. D@TbUUbbd%b%""V"V"bT
  2183. b""""$fffff&"FDfgfD$
  2184. f&bfff&fff
  2185. $"$Fb$""F$FFFbdb$F$fF$F""FDfffffFbD
  2186. fffef&fff&@
  2187.  "RfFeET%Vb"""b%F%VbU
  2188. Fb$"bfffffgf$F
  2189. fffffdf&fd
  2190. ""b$bDd$FbDdd$FD"Fb$f
  2191. jDDDDdfjffjf"b
  2192. ffdff&beV&
  2193. B%FUf$&"Vb%V""Vb"Vb%bb
  2194. wbDDdff
  2195. &fffbb&Fbb
  2196.  F"bfFD&bDFb$FbDdd$FF
  2197. j&FDDfffjffff"
  2198. f&"f&&bb%F
  2199. @@ D%""bfbEV%"$Fb%F""V"b
  2200. fDDdf
  2201. fff&bbF$F$
  2202. DbD`ff$"bDdFb$Fb$Fb$f
  2203. jDDdff
  2204. jfffff
  2205. beTe&"bVbF
  2206. !b%F$f&Vf%V"b%"b$Fb%bff
  2207. FDfwj
  2208. fff&Ff$"&b
  2209. `D$Fbf""Fbd$Ff$Fb$FFffffff&"f
  2210. bFUb$"FfbF"
  2211.  Efb%&b%Vb%"VaUT"&bbU&ff
  2212. gffDd
  2213. ff&FbF""F"
  2214. `$&FbFbb$FFb&&fdDF$fb$f
  2215. kff"f
  2216. %bEb$bee$f%
  2217. RVbbU%V%V"b%"R""bDb$"
  2218. {wf"ffffw
  2219. zwwgb
  2220. F&f$F$F$b$b@
  2221. $Fb$F"FFbDfDf$b$b 
  2222. ffjfjfjffj
  2223. bE"VbVbF&F
  2224. `UE""""""Fbbe$"V&"&"F&F
  2225. f$fvjw
  2226. F$Fb$b$"F"b
  2227. &F$bffFFd$F$"fdDFbFbDbD@f
  2228. bVb%VVbd%fF
  2229. `"bVUE%bEVbeFf""&b
  2230. bfffffzfd
  2231. wgfv{wg
  2232. $b$b$bD"F"b
  2233.   DBb$fF&bD$"""ffb&f&FFDB$ffffff&bf
  2234. V$"&FF&feEV& 
  2235. TVE%VFdb&fbffffffDbDbd&"dffbfffff
  2236. bFfbdbb"Ffd
  2237. "b$FDdb$B$&Fdfjfff$&&bD"bdffffffff
  2238. jfffff
  2239. &"FUF$Fe"V"f
  2240. P%Vb$"&Vbbbf&ffgffFbbFf
  2241. F$b&fffffwv
  2242. bfb&bb$Fdbd"
  2243. bDb$bbD$&Ffbbffffjf"Fd$DDD&ffbbdff
  2244. jfjffffff
  2245. FDde&VFbF$VE
  2246.  "&FT%VbUe%fffffvgfdDFF
  2247. B$bffffffj
  2248. ffFFF$b$bb$f
  2249. DdD""Fb$bfffdfff
  2250. ff&fb$D"Dfbbf&Fff
  2251. fffffff
  2252. fffbeb%V&Vb"
  2253. @ "f$V%"bTfffff
  2254. jFFdF@Db$ffFdff
  2255. fbF&F$FbDddd
  2256. DD""bDbF$ffffff
  2257. ffffb&
  2258. "B$ff&ffdff
  2259. f&fbbbd$f""&&
  2260. "bU""""bEfffffjwvfg&&bB "FFFffFfdfv
  2261. ffF$&&&b"bfD
  2262. @DD$&""b$"ffff
  2263. ffffbf DDb$fFbdFff
  2264. ffffUbU&f&ffb DDTU"U""bgfffffgffffff
  2265. "bDfffffdffffwgwvwjf
  2266. fdfbf$fDbD"&&BD$FbDD Df
  2267. ffjfffffffff D$""fd"b&fdb
  2268. f&f&Vf"ffffbb """""
  2269. fffvfjffwvff&DDD$ffFd&bFfffwwj
  2270. ff&ffbffffff&DDDDD"bfff
  2271. fffff
  2272. ffff$
  2273. DDDbdfFDfdFf
  2274. fffbf&ffffwgf
  2275. ""VUTUj
  2276. ffwffgf
  2277. jjfff&DDD$ffD"&bfdFv
  2278. ffff$fffffff& ""bD$"ffjf
  2279. ""DDFf$bFdFffjffff
  2280. ffffffffv
  2281. jffU!&"FDDf
  2282. fffF ""FffFBDbFbdrw
  2283. fffffffffff
  2284. &BDD"bDDjffff
  2285. jffff
  2286. "B`DbdD$f$&Ffffff
  2287. jffffffjffffj!"b%"""
  2288. jvgjv
  2289. fvffff
  2290. """&ff&"FFfFbf
  2291. ffffffffffff&DD$"F""
  2292. jffffffffjf"
  2293. "DDb&F
  2294. bdbdddjf
  2295. ffffffffffff&""F""""
  2296. {fggfgffffw
  2297. "DD"&fbD$FfF"f
  2298. jwwkfww
  2299. ffffffff
  2300. BDDDb
  2301. kffff
  2302. fffB@"Ddd"&
  2303. F&bddbfjf
  2304. fffffffffv
  2305. vV!DDDDD 
  2306. z"DDDDFfF"bbfFFd
  2307. ffffffffffff
  2308. DD$"bDD
  2309. BDD$fFb
  2310. "&"b"&ff
  2311. fffffffffff&"""
  2312. Ddvgfgjffjgfjff@ BDFdf$FDbffdDbjjjwgff
  2313. fffffjffffff
  2314. DDDb$""""fff
  2315. jj D""bF"F
  2316. "F$"&&ff
  2317. fffffffffff
  2318. RUUUU
  2319. RUEfjgj
  2320. B bDdfDDDbbfbDb
  2321. fffff
  2322. fff&B ""bDDDDDd
  2323. jfjf@D
  2324. "ffF&
  2325. DddD$f$ff
  2326. f@&Dfff
  2327. ffffffffvjfF"""""FDDDDDvjvfwfffvf
  2328.  DDD$fD
  2329. ""FfF"F
  2330. ffffffjffffF
  2331. DDD$""""Fdffffffff
  2332. f*BDDDbf&&"Dbd"bDb
  2333. ffbffjgj
  2334. vfg """"""b%bTv
  2335. fffjffvwj'  Bd$fb"
  2336. B$"fFf$
  2337. fffffff
  2338. ffj&DDDDDD""F"$
  2339. jffffffjf
  2340. &""""Fff$"DDF""FF
  2341. jjffj
  2342. Vfffffgvj
  2343. f&RU!TUU%VTeV
  2344. fffwv&
  2345. DDdF&F
  2346. D$bDf$"b
  2347. fFfffffffff& """"""bf"bf
  2348. fbfffjff&"""b"fbb
  2349. @D$F"Fff
  2350. fffffvjjw
  2351. &BD!"""V&be$
  2352. D Fdff$"""FddbDD
  2353. jfffff
  2354. BDDDDbDf&f
  2355. jf& """f&&F
  2356. vfffvjjjff
  2357. "E "Fb$fUefw
  2358. ffffjw
  2359. DDdFdb""$D$bdfbD
  2360. fff"@ """"bFfFFjf
  2361. ffjfff
  2362. fF """bffdD` F"""Ff
  2363. vffjfvf
  2364. R%f&bVbVef
  2365. wkff{
  2366. vwgzG
  2367. bDff$""bFDD$fd$
  2368. `D"b&bddF$j
  2369. fffff
  2370. "B fddfF"bfbDD"Fff
  2371. ED%ffUf&Vef
  2372. F@DDDFf"FD@ff$"b$bv
  2373. ffjffj
  2374. DFFDfDDFFDfffffjff
  2375. """&fFfbDDffFb$F&
  2376. fjwvffffvff@ETUbf%ffddffff&f
  2377. wF@DDbdf&F$b
  2378. '"F"Fv
  2379. fffffffffff 
  2380. "bd$FbD"FDdfffF
  2381. "BDDFdbbD
  2382. jDDddf
  2383. ffffffwjwvf
  2384. D!"VbbD&fbffFfFbzfff
  2385. G@DDddF&&""
  2386. FD"Fj
  2387. fffffff
  2388. "DDbD$fD"fDDf$fDj&f
  2389. D DFffdF""
  2390. &FDbffffjf
  2391. vvfgffffvgjD "VTfV"fdDffbf"Ffff
  2392. "bd$fFD$"
  2393. fffffffffff
  2394. """f"bd"&fF"&F&"f"j
  2395. @ "Fb"ffD"
  2396. fvgffffffv&BDDDbeF"fDF$fFFDbfFff
  2397. fDDbff""F$
  2398. k"fgf
  2399. ffffffffff& DDDD"bd$fdffd"bDF"
  2400. F*B$fddffdD
  2401. fffffff&
  2402. RU"fd&FbF&Fbf$"b$Fx&
  2403. f DFbFD"""
  2404. +bjjf
  2405. ffffffffffJ bDD"FD"Fddf&FF""bD
  2406. &&D$b&ffd$&
  2407. fbfff
  2408. D bDDbfdbFFFbf$bDD {&fff&"FfdF"&F"
  2409. wfffFw
  2410. fffffffff
  2411. ""bdD"FDdddfDF"""
  2412. nFjff(
  2413. "FFffFbD
  2414. jjfjb
  2415. G "b$FdD"fbF&bfbDDD
  2416. kFjff*Dd$f""bDb
  2417. jffff
  2418. DDDD"F$b"&fD&&F"""
  2419. **""fbff&&&
  2420. ffwwvv
  2421. ""&&"FFDbbfbb$"&b
  2422. DD"&fDDbD
  2423. {hfffD
  2424. fjffjf
  2425. BDDDDF"bD$F"&&FDD$fFF
  2426. "bdbDffD&
  2427. fvvjfvvv
  2428. K BDb&bd
  2429. DD$fbFbDbbf&B
  2430. vfF &&ffDD&F
  2431. "bdD""&"DDD$"F"FDfF`jhf
  2432. DDb&Ff&Fd
  2433. * f&&@f`
  2434. ffvffvg
  2435. +""""FDb
  2436. "b$Fd$b$bf"b+fh#"b$bf"bdF
  2437. *BDDdbd$
  2438. "b"F$FffFdF$F" "b&FfFbd
  2439. {DDDD$"F
  2440.  Dd"FddD"ffbf"&
  2441. "DDFb&Fd$F
  2442. fffff
  2443. jjDDDD"FbDDDDdbF"bdff$fD
  2444. &"bdfbb"bb
  2445. {""bd$"$
  2446. ""bD$"f$bfFb&"Bb$ """fddfd
  2447. """"FbFDD$F&FfFFfDddBDb`FDbdfF&FDF
  2448. FDDDDDD
  2449. bDDDbDddbf"FdD b
  2450. ""&&fbbfd
  2451. bD$FbDf"""&b$f&F$FDb
  2452. $"bFDdbbb&fD&f
  2453. BDDDDDDDDbD&b"bbFdf$bf d
  2454. "FDf&b"fd
  2455. """"Fd&FD$bD&ff$b""FD&DfFDbf$b&fFF
  2456. ""b$bD$F$bbD"&&fF"b
  2457. bf"DDbffbddd
  2458. "DDD"F&"FbF&FfdbFbdD$"dfdD&f$FfbFf
  2459. ""F$bDDD$bDd"&f$F""bDtfBbdFffD&&F
  2460. "bDDbDbF$fFdbDb$bF$"hf$""fFbfdbf
  2461. ""BD$FDD bFDdF$&FF&bDDjg
  2462. &fbdf$Ffd
  2463. BDDDD""f$bb"bbD$bDF"bjfb"Fffdff$F
  2464. C DDF""""FFddF$fb$&""bfg&b$bf&fdff
  2465. "DDDDDDDDbD"FbFD$FDd$d
  2466. fF$b&Ffb&Fb
  2467. C DDbD""""f$bdd&F"FFDBf'f"FDfbfbff
  2468. "BDDD$"B ""FF$FD"Fb Fd
  2469. f$bbfb&Ff"f
  2470. 'DDDbF$"""""bFbb$b$&"BFfFF"F&ff$fb
  2471. "b$bD
  2472. DDDD$bD$FFbD"bfdb$fddbFf&f
  2473. KD DD$"B
  2474. "DDD$&FDDDD$fDfDbdDf&fFbf
  2475. K ""&FD
  2476. "DDDbDDD$"b$b"fdfbdF&fd
  2477. kDDDD"""
  2478. B """""bdD"b
  2479. fbDb&ffddFf
  2480. +"DD"&"
  2481. BDDDD"
  2482. FD$bbDbFdDFFFdf
  2483. ?"""bD"
  2484. @ ""DD$bb$&&b"&bF&ffd&
  2485. .BDD$FD
  2486. @D DD DDDDDDD$"F&F&bbbf&b
  2487. """"""
  2488. DDDDDD$"&&b$Fd$&Fdff
  2489. "FFDdff&@D@
  2490. "FDFb$bDbffff
  2491. DDDDDD
  2492. @D BDD
  2493. F&b$FF&fdDff
  2494. j""""b
  2495. "D """bFD""F"bfbf
  2496. {"""bDD
  2497. @D FDDDDbdFddddF"Ff
  2498. """"""
  2499. @ """"fD""f"Dfff
  2500. FDDDDD
  2501. ""BDDdFFDFFff$ff
  2502. $D@Db"bb$FDbb
  2503. FD "F"
  2504. "$"&fF&"&&&f
  2505. jFDDDD
  2506. jffffF
  2507. FFF$DfbDbf
  2508. {G """"ffvfffd""
  2509. " F$bFfD$&Fd
  2510. "ffffd&"B@
  2511. $F&bD$Fbdf
  2512. {'"""""""DffF"""
  2513. "bDF$""Fbd
  2514. JD """"""""F """B  
  2515. $"b$F&F"Ff
  2516. ""FbD
  2517. DD "bDDDDD  @D$FbDbddf
  2518. *DDD """"" 
  2519. D$FbDDDDD 
  2520. "bDbDF"
  2521. &BDDDDDDDD
  2522. "FBDD$bDD
  2523. "BD$$"bd
  2524. jD DDDDD""""bdd FDDDD @DDDF&Fff
  2525. &"""DDDD$"bD"F$fbbb$bD
  2526.  $"bD"
  2527. """"""""FDFF&"&FD$"B
  2528. DDDDDD$bFbbDfDbD
  2529. """BDDDDDD$b$"f"f&Fb"""B`fff
  2530. {gDDD@ DDD$FDDDDFbdFdDD$"B
  2531. jfD """"""""""""  "b"bDDD&Ddf
  2532. fBDDD
  2533. """""""F fFDfD&&""Fffjw
  2534. ""D DDDDD
  2535. ffDfDb$FDdFj
  2536. {g"D "B
  2537. B "B  f
  2538. ffDDbffv{w
  2539. ""Dfjf
  2540. 'fzwF "B
  2541. kDd' B
  2542. "d@ @
  2543. fF@fF
  2544. og&"fwvj
  2545. ff&ff
  2546. ffff"bff
  2547. jffffffff
  2548. &Paint.app
  2549. 5.0a  Weighted Crunches
  2550. 5.0b  Weighted Knee Ups
  2551. 5.0c  Opposite Crunches
  2552. 5.0d  Scissor Slams
  2553. 5.0e  Straddle Crunches
  2554. 5.0f   Leg Lifts
  2555. 5.0g  Lying Twists
  2556. 5.0h  Power Crunches
  2557. 6.0e  Muscle Groups
  2558. AOpposite Crunches
  2559. Muscles Worked: Abs and Obliques
  2560. Begin on your back with a weights plate (when you are confident) behind your head and your legs together, feet on the ground and knees high.  Proceed to crunch your head and shoulders up while raising the right leg, and extend the left elbow toward the right knee.  Pause, then lower to starting position.  
  2561. Perform 12 repetitions, then 12 more with the right elbow toward the left knee.
  2562. Sketch
  2563. bVUebb&f$"bfdefefVdfVf%ffefV"Vf%ff%ff&FVeUe"fDfVUeVfTVfVffVee&fdbV
  2564. $bfFddb"bf&FFFD""bFFfDfFbf$fffDfdDf"bbfd&fbd"fDffFd$f$Fd$"bFFDD"fd
  2565. VfDeFf%fFDUeefffffdeefb%&FfffffbVf"f&&"&b&f&fFfUDdVfVffFbffeef&fU"
  2566. b$f"fDf"bffF&&"""FF&F$ffff$fff&&fbf"bbfF&b"bb$"ffF$FdDDbFFDFF$b"fd
  2567. UbFf"&"f&""bbbfff&fbffV&bFfbfffb"&&f&fEdU&f&fbfVDbfe&fffdefebF&f"&
  2568. &FbddbfFDff&ffDd$f"fb"fd&ffffff&fbd$bFfFfbFf"&"b&fDfdFDDFFD"fbbDd"
  2569. T"F"&&"bfDDbFUfVbUfV$fVffF&fffgfbdVVfeUdDDeUfFffDDfUbeffde&f%&Ff"f
  2570. &fddFbf&"f&Fdf$fff$bf&fbbfdffffDf&fdbFfFffFfDdDDffDfFFdDF&b"bbbbdD
  2571. E"FUefVVf"bebUf""bffff"&fef&VbdfTe"&VeVeDDeVf"f&VUfDddVfdD&f&Ve%&f
  2572. bdbfFDdd"fF&ff$ff&"ffffbFFDdff&FfFfFf&fFffFd$fFDdfDfFFdDFfbFDd&FF"
  2573. &fVDbfFVe"bbU%fVVbf
  2574. ffVfdfffffff%feebbeeUUeVb"bfVUfDddVfd$Fdf&bfee
  2575. D"f&fDdbFdfDffFfdfbf
  2576. jfDfdfffffbfbF&fffFffFdfdf$bf$fFFdDFbfF$b&b"&
  2577. Vd%bVf"&b&"f""fb&Vfv{g&fVFbffff&&&fbf&&fVVeVUVUbfUVFdbVfe&"bV&b&fb
  2578. D"FFb$fb&FfFdf"&fff
  2579. fFFdf&Ffffdbb"fDdd"ffFdfdffDfdbFfdF"bffdD&bFD
  2580. b$be%Vb%bdEbf%fbUT
  2581. {ffefffff
  2582. ff&fe"fVVf""f&VfUUfUVedUbeffEUVfb&bf
  2583. $F$"FbDFFF&fDfFfffffff$b$"bf
  2584. ffbdF&fFdd$fffffDff"&fF&ffFDDffdd$bfD
  2585. VeVf%VVe%"""f%f%V%
  2586. ffff"ffffff&f&bbbbVffffbVbfd$fVUed&"fffETFFf&"f
  2587. bFdDb"b"bfffFfbfff
  2588. fff""FFF&fffFbf$&fdFbdfff$FFfddf&Fbfb""ffddDDfF
  2589. %bV&&ffdfDTUe%VUeDfff&f&b$febVfffVfff&ffffffffebV&"bbf$fdfFD&&ff"b
  2590. F&&bbD"&"fffbbffFfffff&FDfFF&f""FdDb"fb$fFfFFD&&fbf&fDfb&"bfDFFDdf
  2591. T%bf%&fbfFT"&Vbbebf&fEbf"&fdeVfffff&f"ffffffefbb"fffVf"&bffDfbbfF"
  2592. fbFDFF$&"bffbf&ffffdbffb$bbFFfb$bDfd&f"bfff&f$f$fFfff$fbfD"f"&fDdd
  2593. Ueefdebbff$V&"bffffV&&&&VUfe%bffffe&b"f&ffefffVfbeffbf"FDfdFdFDfFF
  2594. f&""&"F$"Ffddff
  2595. j&bdfbb"FbFff&FF$Ff&fDbdffbFfd"f&fffddf&"&bFd&Fdd
  2596. bUffbfeVfeUfVTewffbeV"V%b!&fbVffefffbbfffffffeVf&fVVFF&"bfFfdFDd"&
  2597. FfDDDDFdDFfFdf
  2598. jf&BddbF$&bbFddb&FbF&FDDFfd&fFf$bbfffdbffDdDFdfFdF
  2599. e%ffffe"feUe&b
  2600. zgfFd&V%b"RU&ffV&ff&fefffffFfVeVff&VDb&FDDfffdFDd&b
  2601. FbF""F"fFFfFbf
  2602. jf$BD"F$bdDbb"fdFFdf&""bdffbd&fb&bdffbfff""F&ff"bf
  2603. "&befefFde"f&fvvwf&"f$bU$VD&&fbfffVbbfff&ffffb&fff&&&fbd$fffbDDd&F
  2604. dff&"&"bFFdbdfffffF
  2605. "F""F"
  2606. bF&fFddd&fDD"bffF"fd&FFbbb&fFfF$"fff&b&
  2607. &bUefbffde&fFvjfwff
  2608. bDD$"bUeebFeVVfeVffdfffffVVdfd&FfbFdDdFf"bDb&b
  2609. DffFDD$"F&b"f
  2610. ffff$"""FDD$F &fd&ffF&f"FfdffdfddFb&ffDfdFfFd$f&&&F&
  2611. fUUeffVfbb&fbvffwff& VE""""bbb&b"fdV"ffVVeffeffe&bfbfDfd"bFFFDFFbb
  2612. "ffF$"f"&fd"ffff
  2613. f&&BbDDDDF
  2614. &&b&fb&ff&bdffffF"FFffb&FfFFffddbfbdfd
  2615. e""bbf"fbbVeffffvffF""""""bUeF&bffdbdEffeffffffefFfffFd$bFFFdDdFDF
  2616. &fff$"f"&&f&bfffffdd
  2617. fbDDD"
  2618. bbbfdfFfFfbDFfffFbb&f$fdbd&f&fdd&fFdfb
  2619. eV""VfVebbbbfffVfff&VU$""VUD f%Ffff%f%fffdffff&fbfbffFDFdbFFDFdF"f
  2620. FdffdDd&&f&&f
  2621. fddffdD$F"""FDdbfdffDfbbfDDFFffFdbfffb&ffbF&fbfbF$f"
  2622. dVUU&fVbebdbffffffe&VD"&""bUQ&V&fffV&&bffdffbfFfff&ffbdfdb"f$fdfFd
  2623. FbffDFdf"f&&fffDfbFf$bdD$""F
  2624. bfbff$fdF&fffdff$f$ffffffF$f$fFbF&"bF
  2625. beU%fbV"f"bfff&f$ffb""&&"VUD"f"f%VfbVebbdff&FfbfbfffFddfFf"f&fdffd
  2626. &&fbFdddFdfbf&FDf&f&F"b"FD"""FfFffFFf&&fFfFffb&b&&fFfFFFd"fDdDFDDF
  2627. bbVUe&V&bFTfff""&bbfbDVfbbeDDdbdbfedDUbbdfff"&b&bfbd"bbd&fFfFfdffb
  2628. FDdf"bfbfdfdff"Dbff$&FdD$&"""Df&ffffff&fffffdffb&bf&ffdFb$fddD&""f
  2629. df""f&&&bFTfff
  2630. PUUffb"bffbF""b%ff&FU&"b"FfeFf"Ffd&"bFD&ffFbFffDff"
  2631. FDdf"bFbFdfdff&"ffd&&"bFb&""DDf"Ffffdf&f&fff"f&FFdffdfFbDdFd"Ffb"f
  2632. bf&"ffefeFTff&
  2633. "fffbVUefefU
  2634. bbffF&bF%VbebfbfFbfdFFFfffffFd&ffb$fF
  2635. $"bfDFfdFbff&f"BDb&&&bDfffD$B@fdbbd&ff$ffffFddfD&bddffdDDdFbF"ffFd
  2636. ffVUfeVV%fUffF
  2637. E%ffF%"ffff"""V"&fVVbbfF$FDdF&FfdfffffFff&&&ff&FdF
  2638. ""bf$&fdfFfffbD
  2639. "fb$fFDdfbDDD@dfb&fd&&"bfdfFdbddFffffffF$bbfbddffd
  2640. fffUfVbf%fdVV&"
  2641.  "ffTE"bfffb
  2642. "fefbUVbdffDfDdFfFFf
  2643. ffffbdf&fDfFFFbF
  2644. """fDd&bfDffdD@
  2645. `dFbfbDDffbDD
  2646. DbfffbfF$Ffbf&f$ffdfjffff&FbFfdddd&f
  2647. fffVfVb&VffbF"" 
  2648. V%&VU$BfVV&"Rdff""f$fff$&FbbfbDFfgfff$bffdFF&Ffdb
  2649. "FDdDddbfFffdD
  2650. bdbF$bD"fffD""bDbffFfbDDbbff&fdfffffffffbDfffbf"Ff
  2651. fbfVfV&&"ffUV
  2652. ""%b$bVF%"bfV&""`ff&"fFfffff$&fb&fdfff$FD"ffFfffDffF
  2653. "fDdDdbFf"ff$"B@FDF$"bDDd&f"FDDbFffbd$&F$bfbbfbbFffFffff&&f
  2654. ffDFf
  2655. fVfFfV&b"ff%""bUf$bF%"VUUf&f"B`Ffd$fffbfffdffD&&fFfdF"F$bbf
  2656. jgDfd$
  2657. FdDdDdbfdbFFFD
  2658. bD&bD&bD`bbbjF
  2659. ffbf&"ffb"FFfffdb$fdfdfffff
  2660. ffffbff
  2661. b"fFfV&V&ffbDDdff$FUDT"V
  2662. {Fff&Fbfb$&fffffffffffffffffjz
  2663. &f&fDdd&bbF$""FfFDbF$""""&
  2664. ffbffffffffffff
  2665. U"bEfVfe&vfbUEdkf""bUbUUUD
  2666. gVkgf
  2667. fdFfDdDFbjF$"bdffbf$FDDD
  2668. FUe"fVfff{f"""BAD"""""""DP
  2669. gFdff
  2670. bfFfFdb
  2671. j&"FD  @FFbD"""B
  2672. `+bbff
  2673. FTbUd&fz
  2674. {&"""
  2675. +b%F%"DD bjfd
  2676. d&ffFd
  2677. *FDDDD
  2678. FTUVeV
  2679. b&F""""RAdf$
  2680. zffff
  2681. bffdF
  2682. &bd @
  2683. dDbD"D
  2684. "D&&F
  2685. ffffffffff
  2686. fDU&f
  2687. "&"""" R
  2688. gfffgv
  2689. fffff
  2690. "ffdb
  2691. jbFd@
  2692. FFF$DDD DFhD
  2693. fjfjfffjfjfffff
  2694. dFEVf
  2695. g{w"fv
  2696. +"bD""B
  2697. &bf$b
  2698. nf&FDDDD`Fhd
  2699. fffff
  2700. fffff
  2701. Vfeff
  2702. DD""""
  2703. {ggfF
  2704. dDFDf
  2705. k*`jffj
  2706. ff$"b$"b$fdz
  2707. jffff
  2708. jfff$
  2709. '"F"""F$bv
  2710. fjfvfffff
  2711. fgffDD
  2712. k*@ff
  2713. ofb$FDDDFvdn
  2714. jfffffffffffDf
  2715. b$""FD$fvt{
  2716. jjjgfffFfffd
  2717. fFFbDDFFfhjf
  2718. jfffffb$Fbffffffff
  2719. &fb$F
  2720. bf&v{w
  2721. {wgffbf&Fb$vzjjfvf
  2722. fffff"&FbddFffj
  2723. jffffFD""Fffffffffjb
  2724. zgf"b
  2725. &&f"f
  2726. wgfff""
  2727. zk&jff
  2728. ffbdFbFfbffjf
  2729. fffffbb"ff
  2730. fFfff
  2731. gf&bdfFF&zj
  2732. jfff"fff
  2733. gfwbf" 
  2734. k&fFffFbfj
  2735. fffffjfff
  2736. {fF"rdbFFfk
  2737. fwgff
  2738. zfwgff+ff"
  2739. k&ff&fb`
  2740. fjffjjfff
  2741. ff&ff
  2742. jffff
  2743. fbddfddFd
  2744. {wkggjF
  2745. vwwfjfffBfF
  2746. fff$&b$b&ff
  2747. fffff
  2748. fffffffD 
  2749. fdFfb&ffdjffvjf
  2750. vwgFfffbf$
  2751. ffd&Ff$b&fffffffff
  2752. ffbbf$"
  2753. gFfb&&fd$gffffffwwj
  2754. jfD{f
  2755. b&bfF
  2756. kfffdfFfffffffff
  2757. jffbjf
  2758. fbff&f@
  2759. zbvgj
  2760. offFbFf$&gffffff
  2761. jfgjv
  2762. fFdFD
  2763. f`fjff
  2764. kffd&fFfFfffffffjffjffff
  2765. f"&fffdfD "
  2766. dvwfv{www
  2767. vff&f
  2768. fbffbfffff
  2769. DfFDFd
  2770. jF @f
  2771. fffjfjfffF
  2772. d&Ffffffffffjff
  2773. fffffF`&"bbF
  2774. jffffFbbbfdfffvj
  2775. ffffffdfFffff
  2776. jgffffddbffffff
  2777. jvgwww{gvwjF
  2778.  D bFd
  2779. jfffff&fbFf$ffff
  2780. jfff& 
  2781. fjffff&&ffffffj
  2782. B@DFF 
  2783. jfffFfbbffffff
  2784. bffff&b$ffffffjw
  2785. vgd$f&bf
  2786. &bff$F@dffffff
  2787. jfjffff`
  2788. {Fdff@ 
  2789. bff&ffvw
  2790. jzwgw
  2791. jffff
  2792. bFfbff
  2793. {fbb"
  2794. bfffv
  2795. fffb"
  2796. fffff
  2797. fffff"FD
  2798. & `fff
  2799. jwww{w
  2800. wwfff"""F
  2801. jFffff
  2802. jffff&""B b
  2803. ffffffF
  2804. jDdff
  2805. fjfffjf$B@ "DD
  2806. &bfvfff
  2807. jfffff&
  2808. Ffffff
  2809. fffFff"BD
  2810. ffffjgffdF""
  2811. @@@@D
  2812. &ffff
  2813. ff"&fDD ""  
  2814. {ffdfff&FD""
  2815. ff&ffffbDD
  2816. {DDffff
  2817. @D$@D
  2818. *BDffdf""
  2819. g ffFF$bD "
  2820. ff"@ b$
  2821.  bw+  D
  2822. B DDd
  2823. jBDDv
  2824. Dt&BD$
  2825. B@`@DDD
  2826. "$""b
  2827. "@  @@ D@
  2828. fjffff
  2829. ff&@   B
  2830. `wwwww
  2831. wgffv
  2832. jwvw{k
  2833. &Paint.app
  2834. Sketch
  2835. D"&FdbD&bddf
  2836. k"&bbf"&f"f"FbdffFfbf$Fb$FbdFFF&F&b&b$F&&F$
  2837. DDDbb$&b&FF"
  2838. jfF&&bdF"f"fd$&""f"F$bdDb$FbfbdbdF&bFbbDb"b
  2839. "b$F$FF&bbb$zg&bbbFFdfDd"&FFFffddf&F&FFbd&FF&F&bFb$&f$fV
  2840. """bDb$F&&&&j
  2841. jf$&bbF$f"fb"bdDf&&FD"Fbd$bfbdbbDF"FFbDF"b
  2842. """"F$bdDbb"jgvbfb&&bfFdDDd&"&bFFf&f$"FbFd&F&&f$fd$F&be$
  2843. """bDF"f$&&j
  2844. jFD$bb&"b&ff&bfbffdFD$bf$&bfbbdD"bDFbbD&&&
  2845. """""""F"FD"z
  2846. ffF&&bf&b""bF$&bF"ffbF"Fb$fFD&fdF&"F$fDbT
  2847. D "bDDDDDbb
  2848. hff&Fdbb&"bFdfFdbbffd""F$fdDFfbfd"F$Ffdb"f$&
  2849. """""F$FbD$&hf
  2850. jd"&&FfFb&"bFDddF&ffdb$&&bfd$FddbdDFdd"b"
  2851. DDDDDDDDD$FDh&jfFddbdDdDDf&bfFf&b&""FbbFFdFbf"F$&&b"Fd&f
  2852. """""""""Fb$j&vffF"&&fFffDD&"bdbFbffd$Fddf&FbdbbbFFdbF"b
  2853. DDDDDDbDD""
  2854. f&dff$fbbFb""f&FfffFdfDDFbd"FDfdF&&"&"bF$bdF
  2855. DDDDDD "FDdDf&
  2856. ffb"&fdddf"bb""ff"Ff&"&"fbffFdDbfbf&bb&&b
  2857. "FD$FDb
  2858. bd&dffFdbFFFFDdFddfbfdfDDfbf$&"fd&&F"&FDfdDD&
  2859. ""bDDD""""f&dfdfff"
  2860. gdddfFdFF"&f&"ffD$"bbffFbbbdddfD"f&b
  2861. """FDDDDbdDDbfdfffdd&&bFDdFd$fbfbfFDfFf&&bfdFdd$"&"&f"bF
  2862. bDDDbDbd$
  2863. ff'bdbFdfbdFb"&ff"bf$b"bbff"fFFFfFfFFdVe
  2864. D$F""F$FDdb$Ffffffff&FD&"&F$fdbf"f&"FFdFFDfd"bdd"b"bb&bb
  2865. "F"b$"F &F$F@fFfvf
  2866. fddfDfbbb"&&bfFDfbbFbdff&f&FFd&ffdDV%
  2867. ""b$bDbfDbbbFff
  2868. jf&j&FDfbddddbbf&bf"&f$&FDdb"b$b&bbDFfbb
  2869. db$FD&F"&&&f
  2870. fffgb{bfbf$&&&F&&fdffDdDDbbbff&fFFfd&FfdDd%
  2871. F$Fd&FDd"bbD"fbf
  2872. ffjdDfFFbbbbFffDf&f&&&fDdfFdb"FDdD&fFF
  2873. bbb"bdfFd&F&&f&fgz
  2874. F&fDdd"f$FffF&bDFDFb"fffd"fdbfF&bFdd
  2875. &&fdF""b&bdDbbbffFjfdFFfF"fDffD$&FFfbfdFfFdf"fD&f$"FfdFF
  2876. bD"F$ff&bFFfddffzfff
  2877. fbDdd$fbFffbbb"fDF$"bfFd$&bDbfbFFdd
  2878. $fdbb""bFb""&ffffjf
  2879. &&f"&&"&fFDDdddDfdfffdf&FFFf$"ffbFF
  2880. b$FdddfFdddfbFg
  2881. fFFdbbfbffffF&&&""&""fFDbbbDFf""fdd
  2882. $FbFF&"bF&&"&"ffjfj
  2883. fbfd&&fD$FDD""bbbffbffFf&&&&fdDdfFFF
  2884. F$bdbdffdDFfb&kfffF{ff
  2885. FDb$fbbffdfF&&""FbDdDbbbbF&f&bddb
  2886. db&FdF""Ffd"&"j
  2887. fffb"fdD$&"bDFfffff&&&&"Fdb"bfFFd
  2888. b$bb&fdfbDDdb&{f
  2889. f"{@$f
  2890. &"&f$&ffFf&fb""""FDFDDfd"&ffDdd&
  2891. FFF$bF&"&ffFD
  2892. j&bf f$ff
  2893. jfFDbb"bd"b"&ffffbfdff"FdbbDfF&b
  2894. DdbFF$bfbFDdf&{gf&$fddjjgjf&&Fff&f&fb"""FdDbDDdd&&&f"bbV
  2895. f"&bbf&"&bfbD$
  2896. jf&DdD&j
  2897. fffff&""f"b"&fffb&&&ffF&bbbFd&fd
  2898. DdD&&"bfbfD$f"
  2899. bfffffff"f&fb""bdDFFb$"b&&&bFDDV
  2900. f"fDbf&"F"fFF$
  2901. @ &fF
  2902. ffffffD"f"b"&ff&&fd$FbfFbbbfdf&b
  2903. DdFfdbbfddFdd&
  2904. fffffffdbd&fbF"bF""bb"F$&&fDFDDf
  2905. f&bD&ffD&&bFfD
  2906.  fdffdffffff&F&b"&&f&bff&&fdbbbFfdffD
  2907. DD&&bfdfDFfddf
  2908. Fbbwdffffffffb&fbb"b&""FD$&f$fdDbD$f
  2909. ffDF&f&FfbDFFF`ff
  2910. ddFjdffffffff&b"&fd&FffdfbDDfbFf$fbF
  2911. bDf$b""bDD&"bbBff&@
  2912. "&b&Fffffffggf&fb"&bdDD"""f&"FdDFFDd
  2913. F&"bFdf&ffDffd
  2914. `b$&b$fffff
  2915. ff"&fFffffdff"bffFfdbfb
  2916. $Ff&b&"F"&f""&
  2917. DD"ffffw
  2918. fffb"ffffDFD"f&""fDFdDD
  2919. b$bD&bf$fDFdfb
  2920. dffff"b"FBDD"Ff
  2921. fjfF&fbFFbfd&f"FffFfdFff
  2922. &bFfbF"b"fbFDDdbFDDDdfD
  2923. """ffz
  2924. gf&b"&fd&"FD"fdF"bD""""
  2925. b&bFFddfd"fdffF$ffff&FfD
  2926. BD$bDf
  2927. ff&&fbF&bfbfdFFdd&&ffff
  2928. $Ffdd"&"&fFb$"bf""""bf""  "B"bffwfg&bF$bb&"fD&bbF&bFFFDD
  2929. FbDFFdFfb"bFFf&"fffffdd&
  2930. Dddddffffffff&Fdf$&FfddDFdbdff
  2931. b$fdd&bD$ffdd"FfFDDDDF&F&
  2932. ""F&Ffffvfw
  2933. fffFDbbb"&&fd"fF""
  2934. $F"F"FFfFFDFbdb"fffff$Fb"B fbDbdfbf
  2935. jffff&FdddFFFFd"fff
  2936. F"FbdddDdbfd$&fdb"FDDf&fd"D""b$Ffff
  2937. fjfffffFFFbbbdFd"fD
  2938. DddD"F"f"FDFFF"&Ffbf&FdF&fDDD
  2939. ffffffffffdD$DDbd&f"f
  2940. f"&&f$fbdd&""bdbd$fDDdFbdDDD b`dFbz
  2941. {bfffffff&"
  2942. BDDFbbdF
  2943. DdDFDD"FFFDffFFDFfFff&bfbfF 
  2944. *ffffffFf
  2945. @$fd&"
  2946. fFfdffddddf""bb&bD$&"bfD&F$D@ BFFffjgfff"fFfff
  2947. dD&bf
  2948. bdDFDD&FDF"ff&fD&ffbfFDfdbF
  2949.  `bff
  2950. &ffffF$ffff
  2951. @@fb&F
  2952. FFfdf&bbfdf""b"fb"b&bdf$F&""
  2953. &ffFjgff&&"FDdf
  2954. ""FDb
  2955. ffDFDDFdD"bdf&f&&f&b&FDf&bffF
  2956. fff&ffffbDD@ bdfj
  2957.   @ddfd
  2958. &"fdffd&&fffDdffb"bfdbfDd&"""&"FffFffkf$B
  2959. "Fffj
  2960. D DFDF
  2961. ffFF"""bFFDDfffj&f&"FfDf&bfffFFfff"ffff
  2962. "D@ D`dbf&
  2963. ""b$fffFbdffd
  2964. vwfbDf&Ffbd&F$Fbdfff$fFf&b
  2965. wB@@`bf
  2966. ffff""""&"F"f
  2967. fFFf"bd$fFbff&fFfff
  2968. """"ffffDf$ffkjf&fbdffb"bf$Fbb`ffFDd&&F "
  2969.   @@DD
  2970. ffff""bDf"b"f
  2971. ffF$FFD"&ffDfff$ffff$ddF
  2972. @ff&D@
  2973. "b""ffFfbdfd
  2974. jfbbfbffb""fFFF&fff"
  2975.  bfvwF
  2976. d&ff"Fd"&&"ffffffD"fDD$ffFdddbfffFD`b$
  2977. D $FF&B
  2978. FDb$fbFfbFfbvfff&"f"ffF""bFb"fffFF dF"D
  2979. Dfffd
  2980. @@dfv
  2981. dffb"fd$Fb"ffff&f&"fF$bfffd&fffffD
  2982. Dd&Ff
  2983.  ffjb@
  2984. """&f"Ff&&fdffffbDd"bffdDDFDFfff&F d&F
  2985. `ffff
  2986. Bffk"
  2987. dffb"f&"bb$fffffff"ffDDFffdfb
  2988. ff$"D`F""DDfbDf
  2989. @fff@
  2990. FDDDdbDf&FbffffffbDFDff$""&bdfffF 
  2991. bf$B@@"ffd
  2992. @@fvfD
  2993. dfffFDf"bfFffff&f&FdfbDfffF&fjf&bDD`&FD 
  2994. fFFfF
  2995. F$"FdfDdFDdfbDffFb"b"f&"bDdbffgb
  2996. " dfd
  2997. "b$ff"
  2998. @ffFD
  2999. bbfd""f&bfFf&fffdf$Bf"bf&f"FfffFD 
  3000. Ff&"B
  3001. d$"bdfFDfDdff$ff&&F"Ff&FDFddfkfF$
  3002. B`ffD @$"ffD"
  3003. "bfF"bdf"fFffb$Fbb""&"Fdfb&f
  3004. BDdff"
  3005. "dfbfd$ bfD
  3006. f&""fFfdd&fffFb&&&FDdfdbDdDvwgf"D @df&"B
  3007. bfffb&
  3008. `&"" D "
  3009. &FffFdDF&bbf&"FbDFbD`DF$f&ffffbD
  3010. "$ff" @`ffff&@ &"""D
  3011. bdbDdFfbD&ffd"b$fd&FDfbFFDf
  3012. jf&" "
  3013. "Dffff
  3014. F&FfbdDdfbffF "FF&bbDDdddfffff"B
  3015. @ Ff$B 
  3016. B&ff&F
  3017. B DB b
  3018. dbf"FFfF$Ff&&DDD$bF$"fFbDDv
  3019. BDfbff
  3020. &&"f$fDdffff"
  3021. "Fbf"F"D$Ffff
  3022. @Df&"B Bffff"
  3023. bbfFfDfF"bb"&
  3024. "bDDfb$bbb"fvjfFD
  3025. D@Dffb
  3026.  &fff
  3027.  D  "
  3028. &fbdDf$fffff"
  3029.  "f&""""&&fd
  3030.  @"bFD
  3031. dbff@
  3032. fFfffDfDbdfDF DDFbf$FDDDDf
  3033. B&bDfff
  3034. "f$FFfD&&fb&F
  3035. "b$"F""fff
  3036.  `&bFD@d&Bdff"
  3037. fFf&fDfbbffD"@@D$"F"""DDDvwgFB "
  3038. BDDf""DfD"rff
  3039. DdFbFfDddd$&F
  3040. "F&"FD"bfffffF 
  3041. bf&"DFf
  3042. fFdfdDf&&FbDB 
  3043. "bDbDD$""b
  3044. "FDdFD`fbD fdB
  3045. "b&bFfDDFf$&"D@B"b$"bD
  3046. ff&F"Df&F
  3047. f&b&fDffd&FD 
  3048. FFdDDD"""F
  3049. @DDD&"bfbD@Df
  3050. "b&FbfDDFF"F
  3051. D`""FDDDD
  3052. B`fffbD`f&""bf
  3053. f&FfF"f&bdD"""dFD"F ""B`
  3054. +"ffF"
  3055. `f" "
  3056. "bdD$f"Ff&""DDf$F$"FDDDD
  3057. j"dfbD bf
  3058. fFFffFdbbFD"""F
  3059. bDD """B
  3060. {Dff&"D@fD D
  3061. ""bD"bFddbDDDdfb$FDDDD
  3062. fbdfFD
  3063. ffFfffdFf&bD$f$&D"""""D d
  3064. {ff&ff&"DBf
  3065. b$""bF"ffDDDDFbb"bDDD B
  3066. jjffFdb$
  3067. FFff&&ff{&""bff{b"bDD
  3068. DwfFfdjffFD$
  3069. fd""bf
  3070. jFDDd
  3071. "$"""D D
  3072. "$"BD
  3073. "B$fffffdf""
  3074. D"ff&F{
  3075. GFDDDD
  3076. B @d""
  3077. BbdFfbf
  3078. ff&&"""@D DD
  3079. ff"bdf&
  3080. f*"FDD
  3081. "d$"f&ffffFf"
  3082. "@DDD @
  3083. wFDDz
  3084. +bDDD B B@b
  3085. B@&ffbfffj
  3086. fFD"BD
  3087. "DDD@
  3088. ff&Ff
  3089. ~F"FDDDD  bD bfffff
  3090. fff&fF@  D
  3091. &"b$f
  3092. w~gF@`
  3093. b$"""D
  3094. r "dffffffw
  3095. " "DD  
  3096. dffff
  3097. jjffffff
  3098. F"""B B@bD`dj
  3099. ffffff
  3100. fb$B@@@
  3101. kbD"""D 
  3102. dffff
  3103. k$&""""
  3104. """Fhjffffff
  3105. B """"
  3106. FD$""""B""
  3107. ff$BD 
  3108. jDjffj
  3109. fF"""B  D`"jf
  3110. fF"" 
  3111. z@vff
  3112. kdDDDD
  3113. ""rDkgvw
  3114. B "BD
  3115. kFF"""DD`$BFff
  3116. jff&""B
  3117. dd$"""D$tFgf
  3118. vwfb""" "BD D @z
  3119. F"bDD
  3120. ""ffFbffjfffjfff$"BD 
  3121. gfDDDDFd4scbfjvf
  3122. wgff&FD 
  3123. '"&FDD@$hbfb
  3124. f&bDDD BDD@ @
  3125. kf""F$fDdd
  3126. bfffffkgfffDD D @ "B
  3127. kFDFB("&fffffffff
  3128. ffF$FD
  3129. ffddFbDhdF`jffffkfffb""DDD
  3130. k&""FF
  3131. "f$ffffffffffF$""""" D
  3132. j&""B
  3133. ffF"bDFFhFffffffgfFfb""""""
  3134. ffD D
  3135. f$bb"&&F$Ffffff
  3136. fffDDDDDDDDD
  3137. fFf$fB"b$FfffbffgFb&bDDDDD 
  3138. B `ffffg
  3139. fd&b"fF"FFfff&ffff&b"FD"""
  3140. gfDfdD"&fbfFffffffDFDb$"bDD 
  3141. "ffjwf
  3142. j&f&FfbDFFfdfffjf"&"b$FD"""
  3143. "Dffffff
  3144. FbDdddbFfddffffFf&bb"""
  3145. @$fffvv
  3146. zffd$ffFFfdFffdffFdbb&F$b
  3147. Bdfffff
  3148. fffvvvw
  3149. ff&fFdbdb&b"fffffF&fb"F"D @
  3150. `ffffj
  3151. `ffff
  3152. jfFFb&ff$Dfdbff&ffd&Fd$""B
  3153. wwjvgjfffdff$Fff"&ffffFffDb"Fb
  3154.  bffffv
  3155. ff&&fffb$fbDf&ffbFf$Fb @
  3156. gfffffb&fDdbFff&fff&fDF$&
  3157. Bffjjfwj
  3158. ffffffbbf&fd"FfffffbfdbD 
  3159.   ffffjff
  3160. kffffffFbD&fffffff&fFD$
  3161. Bdffjfv
  3162. jdfff&f$bbbbdff&fdFd"
  3163.  `ffff
  3164. Fdf&f"
  3165. "D$fffffffdFD@
  3166. j"FfbD @ BDDbffbF&""
  3167. Dfffjff
  3168. "&ff&FDDD
  3169.  ffff
  3170. jfF$bd""
  3171.   b&bD""
  3172. `fffff
  3173. ffffffFB@Df$D
  3174. DDffff
  3175. Dffffffj
  3176. ffffwvjj
  3177. jf&ffffffff
  3178. fjfbD
  3179. vwvjgv
  3180. jgww'ff
  3181. jwwww
  3182. &Paint.app
  3183. 5.0a  Weighted Crunches
  3184. 5.0b  Weighted Knee Ups
  3185. 5.0c  Opposite Crunches
  3186. 5.0d  Scissor Slams
  3187. 5.0e  Straddle Crunches
  3188. 5.0f   Leg Lifts
  3189. 5.0g  Lying Twists
  3190. 5.0h  Power Crunches
  3191. 6.0e  Muscle Groups
  3192. oAScissor Slams
  3193. Muscle Workd: Lower Abs & Obliques
  3194. Lie on your right side with the right arm and leg extended out on the ground, the left hand behind your head and the left leg raised.  Proceed to bring the right leg up to meet the left.  Pause, then lower to starting position.
  3195. Perform 12 repetitions, then switch sides for 12 repetitions raising the left leg.
  3196. Sketch
  3197. """"  
  3198. ""D "DDD 
  3199. D  @D 
  3200. BD  B
  3201. B bD 
  3202. B B  D  
  3203.  B@ D B
  3204. "B B DD D
  3205. "D B  
  3206. BD B@ D 
  3207. D " D" b "D BD 
  3208.  "D`D
  3209. BD """
  3210. B@ B 
  3211. $@ "B
  3212. "D "D 
  3213. D B@D
  3214. B @@@@ DDD
  3215. ""B@@D
  3216. @ FFffff 
  3217. fFDDDD
  3218. @ ""$ DD
  3219. @bdfff
  3220. @@@@j
  3221. @`fff
  3222. wkF$"
  3223. B Dbfffjv'
  3224. jD"D 
  3225.   B """
  3226. "`f"b
  3227. B@DDDDDD@D
  3228. bdfffjf
  3229. @ @D@  D
  3230. BjfjbfFD
  3231. `&fff
  3232. &fj"@D@ DD ""
  3233. B bdbfffff
  3234. @Fffffff
  3235.  @ D D @
  3236. B`$DD """ B  "ffffbF
  3237. jffF*
  3238. "BDdfff
  3239. j` BDDD ""b
  3240. "ff"@
  3241. @D BD 
  3242. D$"&FD
  3243. "bb$fFd
  3244. BD @@ D 
  3245. "D`fbd
  3246. "&Fd&BD
  3247.  """D
  3248. "bFDd&D
  3249. B B  B
  3250.   "" ""D
  3251. BD " 
  3252. D   @@@
  3253. B@ @ f
  3254. BD D 
  3255. "DDD"
  3256. B  "D 
  3257. $fffB ""B@
  3258. "B D B BD D
  3259. B "D@ 
  3260.  BDD@
  3261. BDDDDD""D 
  3262. @@ DDD b
  3263.  @@D@
  3264. jwwBD DD DDDDD "DD 
  3265. "B """"""FD
  3266. ""DDDDbD
  3267. BD DD DDDDD "
  3268.  B$"B @@
  3269. "FDDD
  3270. B@@@D """DDDD"DDDDD 
  3271. ff"F`D"F
  3272. B """"D$"""F"""DD 
  3273. @DDDD@@ 
  3274. "@Dffv"b$D@@ "D """FDDDD DD "BDD BD
  3275. D BDD
  3276. ""bf&"
  3277. """""FDD$""""""""""""B
  3278.  DDDD@D@@
  3279.   DD""
  3280. @@DDffbDDDDDDDD""bDDDDDDDD
  3281. BD "BDD "
  3282. "FD "
  3283. "DD@@
  3284. """"""""B DF&"""""bDDD""$"""""""""BD D  D@
  3285. DD`D$"B
  3286. BDD$F "D
  3287. @ DffF"Fbd$F$FDDDBDDDDDDDDD 
  3288. """"@@ """"B "
  3289. """"ffbD""""bDD
  3290. ""$""""D ""
  3291. """"BD
  3292. ""D  
  3293. BD DDbdb&FDDDDDDDD$"BD
  3294. "BD "
  3295. DDDDDDD@ @ 
  3296. """""FFbDbfFb$FD$""""BDD
  3297. """"D$B
  3298. """""bD"
  3299. B """Fb$"bD$f&&""""BDDDDD "DDDDDD@ B "@  B B
  3300. DDDDD""@ 
  3301. BDDDDbDD"F$bDff"""""""BDDD
  3302. "B """""""
  3303. "DDDD 
  3304. B """"""""""""bbf&""""""""DDDDDD ""BD D B@@ "$
  3305. B """"""""""""""&fF"bDDDDDDDDDDD
  3306. ""BD "BD ""
  3307. "D$&B B """"""""""""""bfb$"bDDD
  3308. """"""
  3309. """"""
  3310. B@ D 
  3311. B """"""B
  3312. "D DD ""ff&F""""""D
  3313. BD "B BD F$" "B "D 
  3314. DD$" DDDDDD
  3315. B D BD
  3316. BDDddfFDDDDDD FDD 
  3317. B D D$bDDD@ 
  3318. """DDD@DDD
  3319. """"""F&fd"""""D
  3320. """"""""""""""BD
  3321. "BDD 
  3322. DDb """"Fb
  3323. """F B D ""bfbfDDDDDDD D DD BDDDDDDD   B   
  3324. "BDDDDDDDbDD """"""ffF"""""B """BD
  3325. """""""BDD
  3326. `dDD """bDDDDDD
  3327. BDDDdFff"FDD
  3328. "FD """""FD "B "
  3329. BDDDDDD """"DDDD DDdfdfDDDDDD
  3330. ""DDDDDDDDBDDD
  3331. b$"""bDDDD
  3332. BD "B """""bffb""""F B """"B bDFd"BDD` ""B 
  3333. FF """F"""BDDDDD
  3334. "BDDD$fbfDDDDDDD
  3335. """""""FD"bdDD
  3336. BDDDD
  3337. b$"DDDD$""""DD
  3338. ""fbffDDDDDDDD bDDDDD"bD$""
  3339. """B ""
  3340. "FDDDDDDD
  3341. """"B ""DDDDbff&"""""FDDF"""""FD&""""FDDDDDD"
  3342. ""b$F"FD DDDDD ""BDDd&ff$&"FDD$bdD$"""b$""""""B
  3343. B"""F
  3344. fD"F"FBD """"f"D
  3345. BDDDDbfFFDB$b$b
  3346. "&bD"F$"FDbDD$""""DDDd
  3347. gDDbD"ff&"""b
  3348. BDDDDDbdfdbDdDDD"FbD&"""""""""""""D """f
  3349. "fffjDDDdf*"""""FDdd&&Fd$FbDb$fF$bDDbDDDDDDDDDDDD$F
  3350. gD&fff
  3351. '""FjfjDDDD
  3352. "bbffFb"FD$bdDffF"F""FbD$"DDD"""""b
  3353. fDDbjffDD"FDD"ff"FD$"bb$"ff&b$""Fb$""F"bDDD$DD$
  3354. fDD$""bd$ff"&F&FDFFbvf$"F$"""FDD$"FD$D"FD
  3355. ff&jfffDDDDDDDfffdD"B"&"bf
  3356. fFbD"F$"""bD""bDF$b$
  3357. fff"""&"FbdfF"b$fdDdffvj""bDbD"""""""""bD"F
  3358. jjffffDD$""bD&ffF$F""ffffjff$F$"F$F"&F$bDD$""b
  3359. wgffffbDDFDDdff&F"bDff
  3360. ff"F"b$bDDDDDD""&"fff
  3361. fffff
  3362. bDD$F""ff$FFdffffffFFDD"F"&b$"bDD$"Fbff
  3363. zfgffffFfbDbdfb&F$bf
  3364. f&bb$"b$"FD$F$bDDbdwv
  3365. fffff&fff&""&bff&FFfffjfj&"FDD$""FBDD"F"b""ff
  3366. gjfffff
  3367. fD$b&f&bbDdfff
  3368. ffd"F"FFbDd$"bDDD$fffv
  3369. jffffffffjFDb&ffff$f"FbbfffFdd$"b$F"FFD$b"Fdfff
  3370. vff"f&v
  3371. &f$bfffDbDddDfDFbb""Fb$Fb$"b"FF$bFfj
  3372. jjjfffdfff
  3373. jffffdfff$&FF&"fdf$fDb$FbDDF"$bbbDdfff
  3374. gfffbf&vw
  3375. fvfFffFbbDb$Ff"&Ff"fDFbDb"bdFffDfff
  3376. fjfff
  3377. fffff&fDbbDfffff"&b$F$f$Fdff&bffjf
  3378. fffkfffx
  3379. vfgf&fffFF"&&&fdff
  3380. jfD$bdDDFbffjfFff
  3381. fff&fffFbDbff
  3382. jf&fFF"fffdfffffffjf
  3383. {fffv
  3384. wGfff"ffffffffgf
  3385. f""bdDffffg
  3386. jff&ffjfj
  3387. &ffff
  3388. ffffF"ffjffffjff
  3389. kfffv
  3390. gfwwfbff&
  3391. vgwwjgfff"bdffffgfff
  3392. bfffff
  3393. ffjfffFfffffff
  3394. kffdv
  3395. &fffF
  3396. jFffbfd
  3397. ffffff
  3398. fffffjff
  3399. fbdfffffvk
  3400. vwgffff
  3401. j"&BF
  3402. "ffff
  3403. fjjffj
  3404. ffffFf
  3405. ffjvwgvvv
  3406. Fbfffd
  3407. jfjffff
  3408. fffffF
  3409. fwwvjv
  3410. Fbffff
  3411. ffbbfd
  3412. fvvvfj
  3413. B `Ff
  3414. fffffF
  3415. fffff
  3416. ffjfjf
  3417. cbffff
  3418. B dffb
  3419. FfFffF
  3420. ffffff
  3421. ;F&bd
  3422. gfffff
  3423. vjfjwvvw
  3424. `ff F
  3425. kddFF
  3426. &Ffff&
  3427. fjfjf
  3428. BDf&fG
  3429. off"b
  3430. gffdff
  3431. vjwff
  3432. dffDF
  3433. +F&&b
  3434. Ffffff
  3435. ffjffff
  3436. Gd"Fd&
  3437. kdd"b
  3438. gFffff
  3439. fvwkfg
  3440. *D&fbF
  3441. kF&fDf
  3442. gfdfff
  3443. bbf&&
  3444. 'bbFf
  3445. 'fFfff
  3446. vfffwj
  3447. Ffff"
  3448. fFffff
  3449. fffff
  3450. 'ff"f
  3451. ff&fff
  3452. {jjfffffffj
  3453. gfff"
  3454. Ffdff
  3455. fddfff
  3456. fffjj
  3457. offfd GDFDd
  3458. fffffff
  3459. ffF"FD&fff
  3460. jfF&ffff
  3461. gfdfD"bD"f
  3462. jFddffff
  3463. fjgfjjw
  3464. f&&""Ffff
  3465. ff&fbd&"f
  3466. ffbDDb"bdfvf
  3467. {{db&Fdff
  3468. &fffffj
  3469. nddfb"F
  3470. ofFbdbffFFdv
  3471. {b$fbd$
  3472. {f"F&&fffdffffjDbf&"F
  3473. fffjff
  3474. gfdfffff&Ffff&bFf'f$
  3475. jvfjf
  3476. jf&"bfffdfbfbfD&ffFF
  3477. ffffffj
  3478. {fffffffFfD"f$"f
  3479. jFF&FffffbffbFFd&fF&
  3480. fffff
  3481. ffDdbfff&bDD$"ffffD
  3482. jjjjj
  3483. k&FfFffffffffbFf&f&"
  3484. ffffff
  3485. {ffDd&ffffb$"&bdFdbb
  3486. kwgvjwfgffg
  3487. jFDffd"ffbfffF&bff&b
  3488. jfjfjjfj
  3489. f&FbffFb&fF$bDf&ff`f
  3490. jbDdfffdffFfffd`ff&fff
  3491. {$f&fffffffdbD&ffffb
  3492. .F"bbffFfffFffFdfjFdff
  3493. fjjff
  3494. kDdffdf&fffffddbfwf$vjw
  3495. K$F$ffffffffbF&bfffffff
  3496. '"ffffFbffffffbFff&Fffffvfv
  3497. FbDffffffffd&b$bffffffffffff
  3498. b$ffffdffffFffbd$f&FffffffFdf
  3499. zFFFbfbfbffffb"fDffdfDdbfDbb&b
  3500. nfjfffffff
  3501. ;b$b&ff$ffffbfd$f&fFDfF&bf$fDFfff
  3502. j&"bd&&bb$Fbf$FbDb&ffb$b&Ff$fDbdf
  3503. kD""Fbb$fff&Fbb$F&fFbfffdfDfbDDFdd
  3504. b$FD$FbbbD$FDFfD$fFbFbfFFf$b"Fffff
  3505. ""ffd$F"""""Fffb$f&ffdd$"FDDDDdffb
  3506.  bF ""Fb
  3507. """BFbF$bffffFFDD"""&bF&&f
  3508. f&&FD&fFDFD
  3509.  bD"""&FbF"ffbdbD$DDDD&bDb"ff
  3510. jffbD@dFbD "bffffffff
  3511. @dFFfFD
  3512. B""bD&f$ff
  3513. gf&&F`vwgfff
  3514. fvjvw
  3515. bd"b$F`$  "bD"F"ff{fff
  3516. jfffFD`
  3517. fff""D
  3518. """bdDDd&f&bf
  3519. kFD"d
  3520. {wvfFDDfff"
  3521. bfjffj
  3522. BD"fffff"
  3523. zjfzjf
  3524. fffffg
  3525. &ffFb
  3526. fffffB
  3527. jffjfbff
  3528. fffff
  3529. fjBff
  3530. gf"dffff
  3531. wjfff
  3532. bffff
  3533. fdBdfff
  3534. fvfff
  3535. fffffff
  3536. kffffff
  3537. jjffff
  3538. fffff
  3539. jfjffff
  3540. jfffff
  3541. fvjfv
  3542. gvvfff
  3543. kfgfff
  3544. {vvfjf
  3545. &Paint.app
  3546. Sketch
  3547.  D D 
  3548. BD D ""BDDD
  3549. """"DDDDDD """BDDDDDDD
  3550. BD BD B
  3551. """"DD ""DDD`DDDD D
  3552. BDDDD
  3553. BD B@ 
  3554. !PB  
  3555. BD@ D 
  3556. B BDDDDD """D """"""
  3557. "B D$D
  3558. "@@D@@
  3559. BD "BBDDDD "
  3560. "BD ""D
  3561. DDDD "B 
  3562. "D D "
  3563. "B "B@ 
  3564. @ @D 
  3565. B D@DDD"B BDD DDD 
  3566.  B DD
  3567. ""BDDDDDDDD
  3568. B B "D  
  3569. BDDD BDDD ""D$"bDDDdB 
  3570. B """
  3571. B"DDD &bD"F"BDD 
  3572. o'"""""FD
  3573. " B   B
  3574. B D  ""
  3575. ""F$Fb"FD b "D"bDD{t$FD""""
  3576. """"FD
  3577. B "bDD"F"""B ""bD"FD&F"F
  3578. BFDD$"""
  3579. !PB@ D D
  3580. BDDDD&F
  3581. bD$"B DDDD"b$bDF"F"b$Fd
  3582. &f$"""""
  3583. ""DD """B B 
  3584. DDDbF"bDD
  3585. B """DDD$""F"FDbD"bD"Fz{w`"F"FD"
  3586. !P"""" "bDD B@@bDbDB
  3587. B D DDDDDb$b$bD$FD$DD$FD$""Fj
  3588. zgFbDDD
  3589. !P"""""""""
  3590. BD """"D """F"bD$bdD$FbDD""""bDDDD$"
  3591. gbdDD$"D
  3592. !PDDDDDD &F
  3593.  D@DD """F"Fd$F"bDDFD"FDDDDDDDD$"bD$vw
  3594. !PD """db
  3595. B  D "F"Fb$"FDDDDD$""bDDDDD""""""""""Fjz
  3596. f$""D
  3597. !P""BDdd 
  3598. B """"FDDDDDDDDDDDDD$""""""""""""""""
  3599. jbb"bD
  3600. !PDDDDFBDDD$"""""""DDDDDDDDDD"""F"b$"""""""""""z
  3601. zw'fD$""
  3602. !PbD f"
  3603. """"""FDDDD"FD BD ""FD$"""""F"""""""""f
  3604. wb"""B
  3605. !Pb$BfD """""F$BD$bD""DDDD "bDDD$"""""""""""""
  3606. fb"""
  3607. !PD`F$"DDD$"""""b$""""BDDDDDD$"FD"bDDD$""""""
  3608. !Pbb""DDDDDD$FD
  3609. BbFDD DDD
  3610. BDDD$"FDD$"FDDDDDDD
  3611. jvkDd
  3612. !Pbbb
  3613. """"bDD""DDj
  3614. "BDD """"b$F$F""FDD"Fb$""
  3615. vv'"bw
  3616. !P"fFDDD$FbDF$BD
  3617. jkGDDDDDDDDDDddd$"F""b$"bDF&bww
  3618. zwDDD
  3619. kFDbDbDb&bDDD
  3620. g&"""""""bDDbDF$bbD"FdDFdffd
  3621. kFD&"bdfgg'"
  3622. FDDD""""FD"fDFDD"F$bDD$fFfff
  3623. kDDfffw
  3624. zff&""FDDDDD"FD"FFDD"bD"FdfbfFdfD&fv
  3625. !P{fFf
  3626. wfff&FDDb$""""&FF$b$F"FD$bfFffbfb$b"f
  3627. !Pkff
  3628. kfzfffd&bDbDDDDbDddd"FDFbFFbdfFf"fFDbfF
  3629. gffFf&""bD"""""bD"FFDFffffgfFfFf&Fbvf
  3630. ffbffD$bff""b$F"Fb$bffvf
  3631. gf&F&fb$Ffv
  3632. FdFbdb
  3633. gffFffffgwwjb$b$&f$FbFd"ff
  3634. ff&"b&b$ftf
  3635. 'Bd$Fbb
  3636. wg""bD&&b$F$FFddfb&fDf""FDfjw&bFbdDf
  3637. jfff"f$bD$b"Fd
  3638. &Ff$ffF&b
  3639. v*bFD""f
  3640. jvggfffb"bb"&b&"Fffgfffd
  3641. gdF"&ff
  3642. {fff&
  3643. jwwjff&b"&ffFDdd
  3644. zgff&f
  3645. {fffd
  3646. zwgwwww
  3647. fffffwgf""f
  3648. {wgfffv
  3649. gdffff
  3650. fffbd
  3651. vvkfjfffvFf
  3652. vgfvw
  3653. {dfff
  3654. {jfbFFfv
  3655. jffffffwgfgjf
  3656. kbfff
  3657. fff"F"fz{
  3658. jFffffv
  3659. k&bfFF"f
  3660. jf"fffvvw
  3661. kDb`f
  3662. f&Fff&f
  3663. {gb$fff
  3664. wwwfj
  3665. k&fF&ffv
  3666. gDbffbvww
  3667. bdfff
  3668. fff&fbd
  3669. k$Fbbbfz
  3670. `ffg'
  3671. bffff
  3672. {&ffdf"f
  3673. DDdbdf
  3674. gfb"f&"f
  3675. 'b$bdff
  3676. "ffFdw
  3677. k&bf&bb$f
  3678. 'bDDdff
  3679. BDffFdf
  3680. 'bffz
  3681. fffFb&F"
  3682. {D&bdffv
  3683. {{wwwww
  3684. +bfffffb
  3685. ff&fFf$&
  3686. bDffv
  3687. /ffffb""b$ff
  3688. gffdffdFdzd&bfj
  3689. bffffF$bdfff
  3690. kdffffF"bgf&bff
  3691. kff&&&&"ffff
  3692. wfdFddF
  3693. bffF"f
  3694. ffffFdDFfffff
  3695. {fffFD
  3696. "DbFFff
  3697. {fffDDFfffffbf
  3698. "bf"Fb
  3699. wwvww
  3700. {f&b"bd
  3701. ffffj
  3702. Fbf$Ff
  3703. gffD$Ffffffff
  3704. gfFbff"B$Ff"
  3705. +fdf"Ffffffgf
  3706. ff&bFfffFDbbf&f
  3707. gbFfDfdfffff
  3708. fff&bbfvf
  3709. Fbffff
  3710. gb"bD&fffffffff&fF"f&gb$ffffv
  3711. "F"fffdddffff&F$&fffbfd&f
  3712. &""fDfffff
  3713. fffffFd$bFbfffFfv
  3714. DFFfffffff
  3715. ffff&&bdF"ffFFf
  3716. kbFbffffffffjgfffffbbDbbfDfb
  3717. kbbbffffffjjgjfwffbbbFbFdb$f
  3718. g&fFffff&f
  3719. ffDFFfDFFbF
  3720. FbdDbbfffff
  3721. jfffFFbbDfFFf
  3722. &FF"bD$bffffffffff&FbbFf&"f
  3723. &bF"BfffFffffffffFf$FfffFb
  3724. ffbF$ff&&&fFb&bb&"F"bfffDdv
  3725. ffff"&F"&&""FD$"ffffffw
  3726. fff""""bdffg
  3727. zwvwwwww
  3728. ff"fF
  3729. {ffff""f
  3730. kff"b
  3731. wffffvfwv
  3732. fffffffffj
  3733. kfFdvv
  3734. wjfvffffjfjw
  3735. vjfgfjfvj
  3736. jvffjfjwvw
  3737. jggggff
  3738. &Paint.app
  3739. TTTLTF1
  3740. 5.0a  Weighted Crunches
  3741. 5.0b  Weighted Knee Ups
  3742. 5.0c  Opposite Crunches
  3743. 5.0d  Scissor Slams
  3744. 5.0e  Straddle Crunches
  3745. 5.0f   Leg Lifts
  3746. 5.0g  Lying Twists
  3747. 5.0h  Power Crunches
  3748. 6.0e  Muscle Groups
  3749. aALying Twists
  3750. Muscles Worked: Obliques
  3751. Lie on your back with hands behind head and the left leg crossed over the right leg.  Beginning with shoulders on the ground, proceed to twist your head and shoulders up to the left, exhaling.  Pause, then lower to starting position.
  3752. Perform 12 repetitions, then switch body position for a set to the right.
  3753. Sketch
  3754. ffV%"fbffffffb%fbfbeU&ff&fbFff%Vbe&fefbf$bfeVfdbffe&Vbbefebe%VVVb&fV&
  3755. VdbD%fbfVVfef"f%VfVe%feff"f&ff"b%fbffef"VbfV&VVf%Vbfb%&Vffb%ff&Vfffff
  3756. &be""b$&b&fefFdDUe&f"ffffFfVbb&FbebfbV&b%"fffeeV&Vbf&Vfbfbf&ffb$ffff&
  3757. FeeUUUUbbeefffdD%VVfVffffbfbV&fbUbFffV&&VbefeVfbVV&fffef"ffffVVbffb&&
  3758. &fTVTUU%FU$ffde""fbFff&fbf&ffeb&fbT&fbfff%ffUfffbffebffffdefdffbffbFd
  3759. FbVeEUUbVUdfVfe&&fe"ff&f%&Vbfe%ffVffbdfffV&fFfffff&f$fbfffd&ffefffbbd
  3760. fefe"""be%bebeUffffbeF"fDb&V&"Vfefff&fffffefbfffffff%f%&fffffVVfffFbf
  3761. "f&fbU"VfVVffeUbVfeTeVEdffb%FVbVfdFbefffb%fVfffffffV&VVfbb&VVbefffFbf
  3762. VbUeeU&bffff&fFfeee$ff$&ff&VbfffFVfeffe&feeeFVVffffefVfeVVbeb$ffff"fF
  3763. fd&feUed
  3764. ffffdFFebf&f"ffff&Vbfff$fVf&VfbffffVb%ffffeffefee&FfDffFf&ff
  3765. &ffebVFffgff&bFfUfffffffFfe%ffffffdfbfffffffb&Vfffb&ff%ffffbfFffddfdF
  3766. &feebFFfvffffDFf%f&ffffffffVffffffbffVf&ffeffffffeffbfVbbf&ff&fFffFFb
  3767. &VeffVf
  3768. vf&ffFffUffEf&ffefefff
  3769. fff%&ffffebfbbbffVf&feff%fbfddfbb$fbfd
  3770. &"bfbbf
  3771. fVfbefVfTff&ffbffffffefffff%Vf&fVfffffefdfbfffffffbFff&Fbdffd
  3772. b"bfVffj&FeEbf&fFef&ffffffffffffffffVbeffVfffVV&fVff&ffbf&fffdFbfff&F
  3773. "&bf"&vffTebVf&fVbffbffffffffffef%Vffffeffbff%bffddbfbffbdfd&ffffbdfb
  3774. "bb&&fvf&
  3775. fVfb&f&VfffeffeffV&feffVbeFffdfefV"Vfbbffffdffdbffffdbf&ff$
  3776. bTV&"dgfb
  3777. ffef&bf%fffVfffbf&fffffffffffFffffffFfffbffbb$ffbfffFbdffFD
  3778. vfffVbfVfff&f&fVfbfef
  3779. fffbff&fFFbfbff&fbDfdfbfffffffFFb
  3780. @fVU jf&fVefffffVf&b&fFbf
  3781. jwffffffVf$ff$fdfdffb&FfFf$ffbffffv
  3782. TfFffjgf&feVffffeffbfeffvfv
  3783. jvggffffFFf&Fffffff&fbfffff
  3784.  Tf"fb
  3785. ffffeb&ffebf&Vff
  3786. vjgvjjfffdfb$&fffffffw
  3787. "fB%"
  3788. fVfV&fVbfffffffggfffffffgjwgjffffffff
  3789. &"ffbf&bbVffffffvfbfjfff&bffff
  3790. "bfb`dfEbffff
  3791. fffffffffffbeffff
  3792. "&Vbe&&bfffgfffffffffffffFffffffw
  3793. dffVU"fffv
  3794. fvgfffffVfeffffVVefff
  3795. wfbfjv
  3796. dffd&"bfffzgfwgffff&fffffdff%V%ff
  3797. wfdF&
  3798. gfffffb
  3799. `ff&Vb b
  3800. {fffgfffbVFbbVff
  3801. cF&bfff
  3802. kf&bb$ff$f&FdfFF
  3803. Vfdb%F"
  3804. bfffffkfffffedeffffkJVEbfffff""F&&bbfF$bf&ff
  3805. @fffVb"""
  3806. fffff
  3807. fffV&fVeffV
  3808. f$feffF&"""bDb"""bDb&FFff
  3809. ffff%"""VUefffVffffffUfeeffbf
  3810. w{FTFbff"bFDD$"F"F 
  3811. "FF$F$f@fffff
  3812. vFe&ffb&"b$Ef
  3813. fffffbfe&Febefe&f
  3814. " bf"b$F$bDD"f
  3815. bd"""F@
  3816. jffffff{
  3817. vzVFefFVUU%bfffVVff&f$VbTb%&F&Ffv"f 
  3818. @@ "Ddb&"F$&b
  3819.  bvf&ff&&b
  3820. vVVDVFDD$"Vffbb
  3821. Vfbf%"FUT"d%fdtffb@`'"
  3822. @@"b$bDDDdjg
  3823. ffDdf"""bbefb"bbVVVV"bUE$"b&fdfdbDdj&D
  3824. B@$"FDDDDdfv
  3825. {DDdffjhf
  3826. dVeG$"""bbb%be$VV%V"bb$&VU&fbcf
  3827. bfff""""b""FDDD$f$
  3828. {uVbD"V""Fd"b"b$V"VDbDD"f$g'(jffff
  3829. FDD$bbDDDDF"fvf
  3830. g%bd%"""fDb"&VeVbbbDDFf&GgjffffdF$fDBf
  3831. b$BfBf
  3832. {b%F%R &fFVbUUeFFFbf&bbF+fgffFfdfdfBffd
  3833. B""bfDf
  3834. +bbTUB@"ff&V&beFbfbf&"bFj
  3835. gf&f$f$f"ff&""bf
  3836. D&Fffj
  3837. jbbU"VE&Vf&&fbd&ffDf&Fb&fvfdbff&&"""B$"
  3838. DbFdf&b
  3839. gbfDVdET"V&&FdFdb&f"fFDdfffff&fdB  
  3840. "D"fFffbd
  3841. fffV%"FbD$b$FdfbF
  3842.  BDf&fffdb
  3843. D BDDB
  3844. B@dDDd
  3845. ffbFbD$Fbb$F$&f""
  3846. ""bD$bD
  3847. ffFbDbd$FDdff 
  3848. bfffff
  3849. jfvkf
  3850. kfffff
  3851. kfd$F$"""""@@dff
  3852.   "Ffj
  3853. fbbDDB
  3854. ""Fbfz
  3855. {DD f$&b
  3856. @Dffff
  3857.  f"F&ff
  3858. {ffff
  3859. vfffffz
  3860. j{w{w
  3861. {ffffj
  3862. 'b$ffffvjwjgw
  3863. &Paint.app
  3864. Sketch
  3865. bdf"F"ffffbff""fF&bfDFDdFfd$f&Fb&fbDDbb&"&fbb&&"fbDffD$f&"&"bbbFect 
  3866. ct bddb$ffffjfdbF$ff$b&&f"b&fbFdFDbddb$F"b&"&fb&fdDDbFff"&fF"fDDbF&Fct 
  3867. ct $"f"fffff&&fFfDd&b"FDd$F"bb&FfDdbDb"bF$bb$bF&f$&bbbbf$ffFFdFDF&F"ct 
  3868. ct db$"ffffvgbb"f"ffD$fDdD&&b"&fdFdFDFF$&&F"bb$fddbb&&Ff"FfFFdFb&fFFct 
  3869. ct FfDbdf&fgfFbDd"ff"&fFDFdbb"fff&bbF&Fd$Fb"bbddddfF&F$f&&fFFdfF&fffct 
  3870. ct &&""FfbfgfFfDD"ff"ff"FddDd&ffffDFFd&bDd"FFb$b&fdbd$&fFfd"F$f"&f"fct 
  3871. ct &f$fffd
  3872. fffDFD&ffbdfdD$"FbF&fffF&bd&FDdF$Fb$bF$bdFddb&&fDD$""fdfdct 
  3873. ct f$"f&fd
  3874. ffF&fDF&fbffffd"fbf&ffff$"F&fDbbbF$&fFddd$"bbfbdD"F"FfFfdct 
  3875. ct bFFd&&f
  3876. fb$bf$fdfdfdb&fFbdf&fffdb"bDdFb&F$b$fF$b&"FD$fF$bDD"bfFfFct 
  3877. ct &fffb&fwf"bD&"fbfbff"&FF&ff&ffFfF"b""F&F"bD"fb$bF$&FfbF$bDDDdf"f"ct 
  3878. ct fdFfdf
  3879. jf"FDb$&bfdbbFfbfdF&fffDfFFbF$bdfdDb$bbbDFDD&&F"bbFD"fd&b"ct 
  3880. ct dbFdFf
  3881. j&FB$b"fdfFbbbfFfbFfdf&"b&FbfDbFfDF$fDbF"b$"Ff$FFffD"Fbd"&ct 
  3882. ct bdfdf"
  3883. fF"D$bFdFfbdbbf&fFF&FdfD"&ff$FbF&b&bD"bFF$&"bfF"bdfDFDfb&Fct 
  3884. ct "ffddb
  3885. D$"fddbFbdbFffbFFbfdD$fD&F"bdFbFDFD$&&&bFbbfddbf"&"f"f"ct 
  3886. ct Fdfdbbj&"
  3887. bDd$"bddd&fdfbdff&fb$""bF&bd
  3888. ffFDFDDd$&"FD&ffbFf"&Ff&bfct 
  3889. ct bdFdDfjF`D b$FdDdb$ffdDfFfffbffd"""ffFdfF&bFDFDFb"fDfdfdDF&&FffDfct 
  3890. ct Fd&fDfgbDB@DbFdFdbb&FFFdbffdfffd&F""ffDff&FfFdDd"&fF&f&fF&&&"bfDbct 
  3891. ct &bff"
  3892. "FfdFDbfbF"fd&fffFdfFFFF"bfFdf&bd&bDbFDffffff"&&fDDfbFct 
  3893. ct fFdb&v&bf$"D$ffbbdfF&&&f$fff&Fb"bFf"bf&FbfDFFDFDF$&&bfdf"&FF""fFFct 
  3894. ct fFb$FkFd&FD bdfdb$FFd&ffDdf
  3895. {gf&F&f&bffD$fDdbD""f$&&"fd&&fFb""ff&ct 
  3896. ct d&b&fg"&f&"DDb&fb"f&FFfffd
  3897. kfDFbbbddFddDdDFbdf"&&FdbffddFF"Fffct 
  3898. ct bfbf
  3899. f"fffF DDFdb$FDDffff
  3900. jkjff$&&bdD&"F$f"f$ff&&fd$bdfffvw
  3901. ct FfbbvgDffffD BFbfFFb"fffffff
  3902. vjff"&F"FffDdDf&&Fbdffffv
  3903. ct Fdbbf@
  3904.  "DFD$bfdfddd
  3905. fgffd
  3906. vffFFD&ffd""Ffff
  3907. zwct 
  3908. ct Fdfd'
  3909. "DDDDFbdDFfffwfff
  3910. fgwjff$"ffffv
  3911. ct &bfg"D
  3912. B@DbD$Fb$"Fb
  3913. ffFffv
  3914. vjfgF
  3915. ct FDff@ 
  3916. @DD$b$&b$Fb&fddfbff
  3917. vvf&F
  3918. ct &Ff&B
  3919.  """""F""Fddff$&Ffffwwwf"
  3920. zwwct 
  3921. ct fdfg  
  3922. @@DDDDD$"FDfdfFFfdfff
  3923. ct fDf'
  3924. "D """bdbfFffbFbF&ffvkgfbz
  3925. ct dDf'
  3926. """Ffbfdf&ffbFFFbfff{vfF
  3927. @Dd "&fbdFf&bbdbffDbff
  3928. wffff&fdFffffff
  3929. """fd$fF$F$""bFf"Ffff
  3930. vf&bff
  3931. jfffdbbdff&fz{k
  3932. @@D$@$bD"fDb$B
  3933. FD$fffkff&fff&fdFDbffdffffwff
  3934. zfkct 
  3935. ct jwff&
  3936.  """DDDDdFDDD D
  3937. fD'FDbff
  3938. fvffdd""F
  3939. "DdFfbfFfff`dFFfffjct 
  3940. BD"B@DDD$DfbD"&"bFfF
  3941. ffbf&F"
  3942. "@ FbD$"fDB b$Ffffbct 
  3943. "f&&FD"" bFfD
  3944. "fffff""bbFd$b  D "bD
  3945. "fdct 
  3946.  "&&bf""""D BDF$&
  3947. @ddfffF$FbDbd$
  3948. bddf""BDDD
  3949. DFdD d`bfff
  3950. """"""bff
  3951. fF ffdct 
  3952.  @@ BD&""""""BD
  3953. Bf"$fFFD D """"bfgf
  3954. ""bDct 
  3955. B "$"""FDDD""dFdff&BF"FD"""B@@ DdF&
  3956. " DDDDct 
  3957. """BDDDDB"F"ffDDF$&&b$"B
  3958. ""Fct 
  3959. BDD D$"DDFDb$fFFDFdDDDD
  3960. BDD vff
  3961. &ffbffct 
  3962. ""D""""B
  3963. """fdf"&"FbFD"
  3964.  BDD  
  3965. @f`fffg
  3966. B "D@
  3967. "b&fFdFfb"
  3968. `b"fbf&v
  3969. """dfb
  3970. Bb&"bfdfffBD
  3971. DDfff
  3972. {&bfF
  3973.  "fff
  3974.  @@DD
  3975. Dfffff
  3976.  Dfvw
  3977. wwct 
  3978. fff@@ 
  3979. wwct 
  3980. fff"b 
  3981.  bdfffgv
  3982. fffB@DDDDf
  3983. zjct 
  3984. gffbD" bffffffffv
  3985. """""fww
  3986. gffF"F "bfffff
  3987. gff&B$bFfffffffjjjw
  3988. gf&fD$fffffffvjffFd
  3989. gffF"bD&""B "BDDd"f
  3990. wgct 
  3991. gff$""B @ 
  3992. ""BDD$f
  3993. zwwgct 
  3994. kfffDb@ "bzkffffj
  3995. gfffFF D 
  3996. vwfct 
  3997. kfbfb$DD"
  3998. jwjww
  3999. vwwwwjvvvwwwvct 
  4000. z&&fb""F
  4001. wjjct 
  4002. wbbF"DDv
  4003. vvwww
  4004. vwgvwjwww
  4005. jvct 
  4006. vgwwct 
  4007. jjct 
  4008. jwwww
  4009. wwwwww
  4010. vfgwvjgfjgjct 
  4011. &Paint.app
  4012. TTTLTFJ
  4013. 5.0a  Weighted Crunches
  4014. 5.0b  Weighted Knee Ups
  4015. 5.0c  Opposite Crunches
  4016. 5.0d  Scissor Slams
  4017. 5.0e  Straddle Crunches
  4018. 5.0f   Leg Lifts
  4019. 5.0g  Lying Twists
  4020. 5.0h  Power Crunches
  4021. 6.0e  Muscle Groups
  4022. APower Crunches
  4023. Muscles Worked: Upper Abs
  4024. Lie on your back with legs together extended straight up and hands grasping light dumbells, elbows on the ground.  Proceed to crunch up and extend hands toward feet.  Pause, then lower to starting position.
  4025. Perform 12 repetitions.
  4026. Sketch
  4027. BATE!
  4028. RTffV!""RDD
  4029. @@ D   "
  4030. R!P "!
  4031. B B B "B@D 
  4032. DDD`f`D
  4033.  B!T@ " 
  4034. "RUU$fR
  4035. "BDDD
  4036. & @@@DDD
  4037. "B RUUU!R R
  4038. DDD """D "
  4039. fbBB 
  4040. ""D "
  4041. fF%V& 
  4042.  B  B@ B$"b$f @
  4043. Dd&`"dD 
  4044. """"BD
  4045. bfBe`
  4046. B ""b$"B "
  4047. @ "DD B`f&fFB 
  4048. DT!RUDDDED
  4049. """UEvf"&&
  4050.  " " ""BDD""
  4051. D "" 
  4052. "BffFf$B 
  4053. "b$"U!"
  4054. @!D!bD T
  4055. ff*fb"
  4056. D $"bD
  4057. B""ff`
  4058. D R ""B R "DT!!Ufvb&V  "B
  4059. B$"B "
  4060. "DDD 
  4061. A!@ U!BU R  
  4062. B`fv*dQ"! "
  4063. """DDDD@ "DDDDfjf`FBD
  4064. BA EDT
  4065. U!R!!
  4066.   D """B ""
  4067. B`fjf
  4068. d$D  
  4069. B "@Q!"""b
  4070. fj'`b
  4071. """D B DD
  4072.  "DD B 
  4073. f@&F  
  4074. """ B
  4075. ""bffvj
  4076. BD DDD@@@
  4077. BD ""fF
  4078.     BT!T 
  4079. F E D DE 
  4080. B!BU 
  4081. fffwfBf@
  4082. "D  D BB "D ""DDFdffff
  4083.  "RUU
  4084. fvgg`
  4085. D@D B DDDD "D
  4086. "B "D DD`d&Df
  4087. D ""E$TU
  4088. "BbffffjjFF
  4089. D"B B
  4090. "BDD@
  4091. "B DbDfFdf
  4092. "DE`  
  4093. @!R D!"DDT!B$D@!D
  4094. fffjf
  4095. B D "
  4096. """DDdffffjj&` 
  4097. B U """D RE D RDD 
  4098. "D B 
  4099. """"""D 
  4100. BD bff
  4101. R!"BDU "
  4102. R BDDU 
  4103. @ "D@ 
  4104. BD BDDD B "
  4105. "D`ffjffff&D
  4106. B!DDD! B
  4107. "T """"R!TD "f
  4108. ffgvvf
  4109. B DD B
  4110. "FdfD `ffB 
  4111. BDT!"BT
  4112. """""BTPf
  4113. ""BD"BD
  4114. "D@D D
  4115. "BdfdJ&
  4116. @f"""
  4117. "" ""U!"$TUD!
  4118. "UE "dFfgv
  4119. @fFP 
  4120. B  DDD D D
  4121.  $ddf 
  4122. "%R B
  4123. "BDTDE R
  4124. RDf&f
  4125. "D DDD B DD BD " 
  4126. DDEDDT
  4127. "$R!D
  4128. "ET fEfT"
  4129. B ""B 
  4130. ""BD D "D D
  4131. BD`Dh$
  4132. @@DD$D
  4133.   B U!DTUD
  4134. "B "D
  4135. "D " D 
  4136. "B bdff
  4137. ""RED!"""D
  4138. "D RU!"""U!DT fff
  4139. "BD ""
  4140. BD BDD@D
  4141. B Df&f
  4142. @ "DD
  4143. R """"B "D
  4144. """"RU!D
  4145. ff&"@TU
  4146. "DDDDD 
  4147. ""DDD$""B ""
  4148. bFfbfD ""B
  4149. """""""""DDDUUE 
  4150. BT!"T!"
  4151. fd&FD
  4152. B @@$B
  4153. D "BDDD
  4154. ""B B "B""""BDD`dFf&FDD
  4155. """""""RUEDDD!U!U!"
  4156. fffe@D"DD
  4157. D DDDDD """""""
  4158. """bf$f&f """
  4159. B!D  B"EDUUUUUUUU
  4160. """"RUU
  4161. ff%""FDDD
  4162. """""""""""""""""""bffFFD"""B
  4163. B!RUPD "RUDDDDDDTUUUUUUUUEUUU%%VfTUUU
  4164. "BDDDDDDDDDDDDDDDDDDD$"""DF$&FDDDDD
  4165. """"""""""""""""FDbUUbbFD""""""
  4166. "D "DDDDDDDDDDD$"""""b """"F"F """"b
  4167. """"V%"""""bUUUEU""VUUUebD""FDDDD
  4168. DD@DD DDDD$BD$"bDDDD$"FDDDDDD
  4169. F$&"DDDbDD
  4170. B!"BT
  4171. R!"VUeUDD""FTED"b%"""""bbF""""""bb
  4172. """ """"""F"FD$""""""""FDDD"$bD"D"FD"$
  4173. TD D "DDTUUUDDTUUU%bUUUU"""""bV&b
  4174. ""b$fV
  4175. BDDDD"""""""FDDD"""FDDDb$FDd"FDDDDD$b
  4176. DU!""
  4177. ""bU""VU"bT%"""""""""""Fb$""""""F&
  4178. "DDD$BDDD$FD$""bDDD$FD"bDDDDbDF&
  4179. bDD"bD
  4180. """"""bT%VDDTU"bUD$"""VT&bU"""V$&f
  4181. ""DDDDDDDDD"""bDDbDDD$bD$b$"bDFb """"FF
  4182. D!"""""BDDbDDDDT%""""VUETE""b$&"F
  4183. bTUbbe
  4184. """"B bD""""""""FD$""F"FDDD$FDbD
  4185. D!""""
  4186. "DDUD"VUUUUbDbE""bDUETb&&V!"ba$fe
  4187. ""DDDDDD"""FD"F$"""F$FDbD$&b`$bD$
  4188. ""&F"F
  4189. RT!""U%F$"""""""""""VUDDD"&VFbD@bDDFdf
  4190. ""DDD ""bDD"FD"bDb$FDb$F"bDDbd$F
  4191. "Fbdfb
  4192. """"DDUUDTU!"b$V%"b%"FDeTDf%&VED%b$Fff
  4193. """""""Fb$bDF$"FDB$FDdD""F""Fb$F@D$Fdfd
  4194. DTUUUUUUUTU""bD$"VdDU%"b%Fbef%VbDD%"bbbV
  4195. "BDDDD ""FD$FD$FD"
  4196. bD"FDDD$F&b$""DDfFdff
  4197.  """bUEDUE""bD""VTb"FTb$&bb$&VbV"B"Tb&f&
  4198. """""""FD$""FDD"FD$bD FD""bF"FDDDd&ff&f
  4199. DDDDDD
  4200. ""bTb$"bUE""V"VVUbU%feebbD`EUfffV
  4201. """"bD""
  4202. ""Fb"F"bbD$b FD$"F&F$"FD$bdfdf
  4203. DDTDDTU%Fbb$""bD%V%"V"&"bUbfVbb%""V&Ffff
  4204. """"FbDDDD$""F$F""F$"bDD"FDb"F$F"FDDffFb
  4205.  ""bEU""bUU$&bDDUFUUU""VDU"VeeVEDDbb$be&
  4206. D "FdfDD"F"FD$b$bDD"""""bDd&F"bbDDD$F$Fd
  4207. "V%bFb""bDD"b""V"bDDUUET"VEE$FV%""V"bVbb
  4208. DDDfffBD$bbdDDbD$"bdDbdDDBbFbdD"b$"b$"F&
  4209. "VEef&"""V$"&bT%FV%"F$"VbddbD"bU%V"VU%be
  4210. DDf&ff""""FDD"bD"bD$b"FbDD$F$FF$""bDbDFb
  4211. ""beffFD"VEVb%V$"""FD%b%V"feFeTRUU%F$&""
  4212. DdffffFD$b$bDD"Fd$FDFb""b$"bd"b$"bD`D"Fb
  4213. bVffffFDD$VD$FT"
  4214. Fb$bU%F"VVV"f%Rb"F&bEb%
  4215. "bdfffFD"""&FbbDb""""&Fb$"bdd"FbD$""F$""
  4216. bfffff"F$VbUbD$V%EbDVUbDDb%VVeD$"VFTbUbe
  4217. fdffff&"Fb$F$"FdDF$F`b$Fb$bbd"bD$"bF$F$F
  4218. b&fff&U&""V"VfD"VaUd&&Vb$b%Fb$"`TE"bTbV"
  4219. DfbfffD@b$"fbd"Fb&F"bbb$FFFb$F
  4220. $FFd$F$bd
  4221. &VfffD
  4222. `$"fb$bF$VEbU&&&V%""VUb RDT""b"VV
  4223. bfffFD
  4224. Fb"&F
  4225. BDdb$fbfbfbdDbf$
  4226.  &bD$F$bd
  4227. `"&ff&d
  4228. fF$VVfbfef&V%"FEDT"bU"FV"
  4229. bfff@
  4230. DDfbdd&&&"bFbdfffF$fDbd$
  4231. @bD$&"b`$
  4232. "affVffj&f&""&Vffff&VU$V ""fTEd%&V
  4233. Ddjfffd
  4234. *ffffffffffd`dFb
  4235. F"fb"F""
  4236. UgbfffffffFUbfffVb&&&b%"Bbe"VeDTf
  4237. "ffff
  4238. ffffdf&ffjffbDD&"
  4239. $Fddbff"
  4240. zf&ffff&befffff&bfT"""Fdff&&&f
  4241. "f$FfFfffFbffffffffDDf$"@dF&&ffbb
  4242. Geff%ffffff&ff
  4243. dfeffj&F
  4244. @DDdbff
  4245. Fffffffffff&FDf""@Dbffjfff
  4246. b"f%f&
  4247. fffffffffffe&V%""fffff%Vf
  4248. ""fFd&d&ffffffffff&bbbDD
  4249. fffff
  4250. PT"fTf&d
  4251. ffj&ffgg
  4252. fgVf%V
  4253. Ddffffff"
  4254. Ddd&B&FfffffFf
  4255. jfj&""F""
  4256. dffffb$f
  4257. f"VbeFeUdfffffw
  4258. fffefbED b&ffFff&
  4259.   f$FDfFfffffffffff&FD$FD
  4260. `f&fffFb
  4261. D"VbTf$fffffff
  4262. vffVbfV""Bdffbffff
  4263. BdbDDb&BfffffffjfjfD"bD
  4264. "bff&&fdd
  4265. V%&VDRbfffffff
  4266. ffV$fV&"
  4267. UffffffF
  4268. @D$FDb$"`ffffffffff&F"bD""bffffbFd
  4269.  A "bbbDT$fffffffffffVee&bUEdfffF&ff
  4270. DdD$""FDdfjfffffffj&FFDFD `fffffff
  4271. B T"&F$bbUff
  4272. fgfff
  4273. vfFbe&bD
  4274. bffffffd
  4275. FdD$""&FDffffffff
  4276. fbDFDFDD$Fbfffff
  4277. ffjB 
  4278. f"bfffffffffjjFde&"F
  4279. `f&Ff&Ff
  4280. BD$FDD
  4281. F bfffffffff
  4282. F"bDbDDbfff$ffd
  4283. $"bUUtVEff
  4284. jjfffjFeF&&""`ffffbbf
  4285. BF"""b&bfffj
  4286. f"F$F"F bfffffff
  4287.  b%FD$&dv
  4288. VbbbdT%bfffffff
  4289. jff@D&F"bf
  4290. b$&F"b
  4291. ffffff
  4292. VbDf&"`
  4293. "Vb$VEUVfffffff
  4294. jffDd$ffF&@fjffff
  4295. fF$FFbFD@jffffff
  4296. "F"b%bDd
  4297. jffff
  4298. jfdbffF$
  4299. fffffjff
  4300. F"f&F$FD
  4301. kV%febD
  4302. cd%bdD""
  4303. fffjfff
  4304. ""bFFDDD
  4305. jjwwww&b&RET
  4306. WFF"b&FD
  4307. zwjgw
  4308. "b$fFD""f
  4309. &ffBDb
  4310. GFb"bb$"
  4311. jffFD
  4312. fffFffjf
  4313. "b$fF$Fb
  4314. fwwgffB$fffFb%ff${ff
  4315. F"b""Fb$v
  4316. fjff&bfff"&FfffjfdbFd&ff$&F
  4317. ffffff
  4318. "fbeUUbbe
  4319. FFD$"F""
  4320. jff&fff"FDDfff&F$
  4321. F fbFb$F
  4322. {ffFbfFT"bd%fbfbF
  4323. FfF$bDFb
  4324. jffFdfDDD"bD&fd$"d&"bFF&b$
  4325. df b&"f%b%feU&FD
  4326. FDFdbDFF
  4327. nF"Fb""""&FbFfFd$df$b"Ffbd
  4328. {bfbeUUEbUbd%""b
  4329. f&F$b$"Fb
  4330. jdbd"""F$b$&Ff$FbfF"B$"f$F
  4331. ffV""""V&bV"bDb$
  4332. fDfFD"bb
  4333. zdFbDDDDbDF$fFFDDfF$bDFd&&
  4334. "b%feb""b$fF&bDfbFDb
  4335. ndFF"FDDD"bDdf$Fbf""&Fdfff
  4336. {&fbD
  4337. "b$f&f""F$FF$""bFdff
  4338. nbb""D "FFDFdddbdF""FFdFff
  4339. BDDbdfd"&&"F$bDDDbddf
  4340. kF&"B Dd$FDFdbDf$F"""b$fFf
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  4580. f&f$F"FbD"&bb$F$D
  4581. kf$fDFFD"bdb"F"F ""Fbf
  4582. fd&""Fb"bFb$"bdD"b$FFf
  4583. {jbb "bF$b$F"FbF$bDDDdf
  4584. fD"FD$""b"FD"b$F"DDfv
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  4614. &Paint.app
  4615. TTTLTFJN-
  4616. 5.0a  Weighted Crunches
  4617. 5.0b  Weighted Knee Ups
  4618. 5.0c  Opposite Crunches
  4619. 5.0d  Scissor Slams
  4620. 5.0e  Straddle Crunches
  4621. 5.0f   Leg Lifts
  4622. 5.0g  Lying Twists
  4623. 5.0h  Power Crunches
  4624. 6.0e  Muscle Groups
  4625. 1.0 AB
  4626. SLABS
  4627. EAb Slabs
  4628. V1.01
  4629. .->FREEWARE<-.
  4630. 1998 (c)
  4631. @    2.0 ABOUT
  4632. 3.0 DISCLAIMER
  4633. I am not a fitness expert or consultant nor do I
  4634. hold any certificates or qualifications.  I can not be held responsible for any consequences that may arise from using this software.  You use it at your own risk.
  4635. Arial
  4636. Arial
  4637. Arial
  4638. Arial
  4639. Arial
  4640. Arial
  4641. Arial
  4642. 4.0 BEFORE
  4643. STARTING
  4644. 5.0 EXERCISES
  4645. 6.0 TOP
  4646. 4Read to improve the effectiveness of the exercises.
  4647. 6.0a  Diet
  4648. 6.0b  Training Frequency
  4649. 6.0c  Technique
  4650. 6.0d  Patience
  4651. ,AAll the exercises will work your abs in general but where indicated, specific muscles receive attention.
  4652. Upper abs:
  4653. The muscles at the top of your stomach (upper abdominals)
  4654. Lower abs:
  4655. The muscles at the bottom of your stomach (lower abdominals)
  4656. Obliques:
  4657. The muscles at the side of your stomach.
  4658. TTTLTFJN-
  4659. 5.0a  Weighted Crunches
  4660. 5.0b  Weighted Knee Ups
  4661. 5.0c  Opposite Crunches
  4662. 5.0d  Scissor Slams
  4663. 5.0e  Straddle Crunches
  4664. 5.0f   Leg Lifts
  4665. 5.0g  Lying Twists
  4666. 5.0h  Power Crunches
  4667. 6.0e  Muscle Groups
  4668. TTTLTFJN-
  4669. 5.0a  Weighted Crunches
  4670. 5.0b  Weighted Knee Ups
  4671. 5.0c  Opposite Crunches
  4672. 5.0d  Scissor Slams
  4673. 5.0e  Straddle Crunches
  4674. 5.0f   Leg Lifts
  4675. 5.0g  Lying Twists
  4676. 5.0h  Power Crunches
  4677. 6.0e  Muscle Groups
  4678. 6.0f  Cooling Down
  4679. After exercising your abs, a nice soothing hot shower will cool you down and help minimise aches and pains.  Then you can go out and benefit from your increased physique, health and confidence.
  4680. TTTLTFJN-
  4681. 5.0a  Weighted Crunches
  4682. 5.0b  Weighted Knee Ups
  4683. 5.0c  Opposite Crunches
  4684. 5.0d  Scissor Slams
  4685. 5.0e  Straddle Crunches
  4686. 5.0f   Leg Lifts
  4687. 5.0g  Lying Twists
  4688. 5.0h  Power Crunches
  4689. 6.0e  Muscle Groups
  4690. 6.0f   Cooling Down
  4691. After exercising your abs, a nice soothing hot shower will cool you down and help minimise aches and pains.  Then you can go out and benefit from your increased physique, health and confidence.
  4692. en when you follow a good diet and complete these exercises, results will not come immediately.  
  4693. Don't give up.  Tom Collins' abs have taken years to perfect.  However, you should expect significant results within one to two months depending on how well you follow the plan.
  4694. 1.0 AB
  4695. SLABS
  4696. EAb Slabs
  4697. V1.01
  4698. .->FREEWARE<-.
  4699. 1998 (c)
  4700. @    2.0 ABOUT
  4701. 3.0 DISCLAIMER
  4702. I am not a fitness expert or consultant nor do I
  4703. hold any certificates or qualifications.  I can not be held responsible for any consequences that may arise from using this software.  You use it at your own risk.
  4704. Arial
  4705. Arial
  4706. Arial
  4707. Arial
  4708. Arial
  4709. Arial
  4710. Arial
  4711. 4.0 BEFORE
  4712. STARTING
  4713. 5.0 EXERCISES
  4714. 6.0 TOP
  4715. 4Read to improve the effectiveness of the exercises.
  4716. 6.0a  Diet
  4717. 6.0b  Training Frequency
  4718. 6.0c  Technique
  4719. 6.0d  Patience
  4720. BContrary to belief, unless you're a high performance athlete, you don't need to train every day.  In fact, where the abdominal muscles are concerned, days of rest are particularly important.  Growth will come during days of rest so don't train your abs more than 3 - 4 times a week.
  4721. Make up your training plan including times and days etc, and try and stick to it.  You'll find it easier if you create a plan that fits in with your lifestyle i.e. don't plan to exercise when you're favourite soap is on TV (for example!).
  4722. 1.0 AB
  4723. SLABS
  4724. EAb Slabs
  4725. V1.01
  4726. .->FREEWARE<-.
  4727. 1998 (c)
  4728. @    2.0 ABOUT
  4729. 3.0 DISCLAIMER
  4730. I am not a fitness expert or consultant nor do I
  4731. hold any certificates or qualifications.  I can not be held responsible for any consequences that may arise from using this software.  You use it at your own risk.
  4732. Arial
  4733. Arial
  4734. Arial
  4735. Arial
  4736. Arial
  4737. Arial
  4738. Arial
  4739. 4.0 BEFORE
  4740. STARTING
  4741. 5.0 EXERCISES
  4742. 6.0 TOP
  4743. 4Read to improve the effectiveness of the exercises.
  4744. 6.0a  Diet
  4745. 6.0b  Training Frequency
  4746. 6.0c  Technique
  4747. 6.0d  Patience
  4748. AWithout wanting to scare you, you'll no doubt be aware that any form of exercise can be dangerous if not done correctly and or you are not in a suitably fit state.  Therefore, to be sure you're undertaking a fitness program suitable for you, I advise you check with your GP before starting this or any other fitness program.
  4749. Work out slowly and carefully as not everyone will be able to do what is shown.  Do not strain, and the use of light weights is recommended.
  4750. 1.0 AB
  4751. SLABS
  4752. EAb Slabs
  4753. V1.01
  4754. .->FREEWARE<-.
  4755. 1998 (c)
  4756. @    2.0 ABOUT
  4757. 3.0 DISCLAIMER
  4758. I am not a fitness expert or consultant nor do I
  4759. hold any certificates or qualifications.  I can not be held responsible for any consequences that may arise from using this software.  You use it at your own risk.
  4760. Arial
  4761. Arial
  4762. Arial
  4763. Arial
  4764. Arial
  4765. Arial
  4766. Arial
  4767. 4.0 BEFORE
  4768. STARTING
  4769. 5.0 EXERCISES
  4770. 6.0 TOP
  4771. 4Read to improve the effectiveness of the exercises.
  4772. 6.0a  Diet
  4773. 6.0b  Training Frequency
  4774. 6.0c  Technique
  4775. 6.0d  Patience
  4776. 1.0 AB
  4777. SLABS0
  4778. EAb Slabs
  4779. V1.01
  4780. .->FREEWARE<-.
  4781. 1998 (c)
  4782.     2.0 ABOUT
  4783. 3.0 DISCLAIMER
  4784. I am not a fitness expert or consultant nor do I
  4785. hold any certificates or qualifications.  I can not be held responsible for any consequences that may arise from using this software.  You use it at your own risk.
  4786. Arial
  4787. Arial
  4788. Arial
  4789. Arial
  4790. Arial
  4791. Arial
  4792. Arial
  4793. 4.0 BEFORE
  4794. STARTING
  4795. 5.0 EXERCISES
  4796. 6.0 TOP
  4797. TIPS4Read to improve the effectiveness of the exercises.
  4798. 6.0a  Diet
  4799. 6.0b  Training Frequency
  4800. 6.0c  Technique
  4801. 6.0d  Patience
  4802. Table1
  4803. Order
  4804. Table1
  4805. ColA13
  4806. ColB13
  4807. ColA15
  4808. ColB15
  4809. Index1
  4810. ColA13
  4811. RRRJRDHL)
  4812. 5.0a  Weighted Crunches
  4813. 5.0b  Weighted Knee Ups
  4814. 5.0c  Opposite Crunches
  4815. 5.0d  Scissor Slams
  4816. 5.0e  Straddle Crunches
  4817. 5.0f   Leg Lifts%
  4818. 5.0g  Lying Twists
  4819. 5.0h  Power Crunches"
  4820. 6.0e  Muscle Groups
  4821. 6.0f   Cooling Down
  4822. After exercising your abs, a nice soothing hot shower will cool you down and help minimise aches and pains.  Then you can go out and benefit from your increased physique, health and confidence.
  4823. This SIS-file is designed by BISON Software. 
  4824. Bison Software doesn't accept any liability 
  4825. for the function of the programme to be installed. 
  4826. Please pay attention to the comment in the 
  4827. README file of the author.
  4828. Before installing this software please make 
  4829. a B A C K U P  of your Psion.
  4830. Have a lot of fun!
  4831. Diese SIS-Datei wurde von Bison Software erstellt.
  4832. Bison Software 
  4833. bernimmt keinerlei Garantie f
  4834. r die 
  4835. Funktion des zu installierenden Programmes. 
  4836. Bitte beachten Sie die Hinweise in der 
  4837. README Datei des Autors.
  4838. Bevor Sie das Programm installieren machen Sie 
  4839. ein B A C K U P  Ihres Psion.
  4840. Viel Spa
  4841.