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  1. "Data.app
  2. Table1
  3. ColA9
  4. ColB9
  5. ColA10
  6. ColB10
  7. ColA12
  8. ColB12
  9. ColA13
  10. ColB13
  11. ColA15
  12. ColB15
  13. Index1
  14. ColA13
  15. ABeginners should start off nice and easy.  One set of 12 reps for each exercise should be sufficient.  
  16. 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.
  17. AEven when you follow a good diet and stick to these exercises, results will not come immediately.  
  18. 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.
  19. 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.
  20. .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.
  21. Moving slowly will seem hard but if you can beat the temptation to jerk reps - the benefits will come quicker.
  22. ~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.
  23. 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.
  24. Keep all this in mind and stick to the workout and the flab will vanish.
  25. *AAll the exercises will work your abs in general but where indicated, specific muscles receive attention.
  26. Upper abs:
  27. The muscles at the top of your stomach (upper abdominals)
  28. Lower abs:
  29. The muscles at te bottom of you stomach (lower abdominals)
  30. Obliques:
  31. The muscles at the side of your stomach.
  32. BAuthor    : Gareth Brandwood
  33. Email    : GDBwood@aol.com
  34. www    : users.aol.com/gdbwood
  35. 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.
  36. 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!).
  37. The routines are from  the best fitness magazine I've ever read: Men's Workout.  Go out and buy it now!
  38. -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.
  39. 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.
  40. Finally, you may find it easier to view the graphics by removing the cards and menu bar.
  41. 1.0 AB
  42. SLABS
  43. DAb Slabs
  44. .->FREEWARE<-.
  45. 1998 (c)
  46. @    2.0 ABOUT
  47. 3.0 DISCLAIMER
  48. I am not a fitness expert or consultant nor do I
  49. 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.
  50. Arial
  51. Arial
  52. Arial
  53. Arial
  54. Arial
  55. Arial
  56. Arial
  57. 4.0 BEFORE
  58. STARTING
  59. 5.0 EXERCISES
  60. 6.0 TOP
  61. 4Read to improve the effectiveness of the exercises.
  62. 6.0a  Diet
  63. 6.0b  Training Frequency
  64. 6.0c  Technique
  65. 6.0d  Patience
  66. Table1
  67. :Exercise Title
  68. :Muscles worked
  69. "Pictures
  70. Order
  71. Arial
  72. Arial
  73. Arial
  74. Weighted Crunches
  75. Muscles Worked: Upper Abs
  76. 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.
  77. Perform 12 repititions.
  78. <AWeighted Knee Ups
  79. Muscles worke: Lower Abs
  80. 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.
  81. Perform 12 repetitions.
  82. AOpposite Crunches
  83. Muscles Worked: Abs and Obliques
  84. 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.  
  85. Perform 12 repetitions, then 12 more with the right elbow toward the left knee.
  86. kAScissor Slams
  87. Muscle Workd: Lower Abs & Obliques
  88. 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.
  89. Perform 12 repetitions, then switch sides for 12 repetitions raising the left leg.
  90. #AStraddle Crunches
  91. Muscles Worked: Upper and lower abs
  92. 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.
  93. Perform 12 repetitions.
  94. (ALeg Lifts
  95. Muscles Worked: Overall Abs
  96. 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.
  97. Perform 12 repetitions.
  98. ]ALying Twists
  99. Muscles Worked: Obliques
  100. 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.
  101. Perform 12 repetitions, then switch body position for a set to the right.
  102. APower Crunches
  103. Muscles Worked: Upper Abs
  104. 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.
  105. Perform 12 repetitions.
  106. 5.0a  Weighted Crunches
  107. 5.0b  Weighted Knee Ups
  108. 5.0c  Opposite Crunches
  109. 5.0d  Scissor Slams
  110. 5.0e  Straddle Crunches
  111. 5.0f   Leg Lifts
  112. 5.0g  Lying Twists
  113. 5.0h  Power Crunches
  114. 6.0e  Muscle Groups
  115. *ALeg Lifts
  116. Muscles Worked: Overall Abs
  117. 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.
  118. Perform 12 repetitions.
  119. Sketch
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  429. fFb"&FF""bFfF$Ff
  430. fffffffffffFfffffbDDDD$F$FDDDDDD$""FbDbb$
  431. "bfFDbUdDFfbUUbbfgfbtzffvjfffffjfe%ffbE"VeUfb""F"""""F$FD$b$F
  432. fffFDDb"Fd$&bD$Fffffbfffffjffffffffff&F$"""FDdbDD$b$""FbDD"Ff&
  433. DffFb$FUEbbbFDVdfff&
  434. ggfbefffffeFfffeUbUUUeffF$"bDFDb$""bb$bd
  435. fffF$Fb&bFd$""bFDffb`FfffffffffFf&ffFb$b$"ffffF$"f"b$FFd$"FFF"
  436. V"b%FVe&VD "bf$&&bfvfffffe&ff%bbF$FDDD"bfddfF&ffDDdbDDdDd$"
  437. fffFDDD"bFfbDD$FDbfDd"fFffff&ffffffbF"bDD
  438. &FFFffD&"&ff$&f"fbF"
  439. ffffbVbU%VETbbDD "VzfffffffvVFf&fdD"FDDffdbDffbfbfffF"fF$f$
  440. fDdff"""bD$&F$Dbj&jffffdffd$fF"FD""bffFffbf&ff"Fb$fDdfb"
  441. z{f"&V%"""&FDE
  442. "bgbvVffff
  443. fffb$F"""""Fbf$"fbfbDffFbFfF"&
  444. fDdfb"FDdDb$FDDbf$ffffd
  445. jf&FFbd$""bdffffF&FFfbfffd$fdf"
  446. jvzb&f%"""$f%V"Bee$Vf&ffVe
  447. f&Fbd$"F$bDffDFffdd$FdFffffbff&
  448. fffjfffddFbd$"FFbbDDDfb jbfff&fffb$F"F"B
  449. dfffdDbF"bb&ffffffff&
  450. kVbfU"V"b%&F"Ue$"VgfjffVjfF$F$dDDdDffffff&ff&Fbbffbbfff"
  451. j$f&F$bDDbb$"""bD`FFff
  452. ffFbbdbF$""Fdff
  453. fffbdDd$ffff&fff&
  454. w{kbbVbU%B$FDb$"F
  455. VefdfV
  456. bffb$F$"F""BfffffFbfFfFfffdfdff"
  457. j$fd$F""Dd&FDbDdbdDDfb
  458. fff$F"FDD$"bffffff&ffffdbffbf&ff"
  459. wFV&VE$BADD"F$"V$VU%bdfff"Fddbf$"Fdffff&bdbbFdFfbFfbbDD$
  460. jbdBbD"
  461. DDbD""F"F$"b&bff&FbFF$""""bffdbbfF&&fFd$&f&&fff
  462. wz&&f%VD
  463. "b%bUbd%"b%V%bfvFb$b$FD"""
  464. ffF&fD$bfFf&fF"bf&FD
  465. FF"Fb$
  466. b$F&b$FDDFDbFdffb$FFbbF$FBffffdbfff$fDbFdffbfff"
  467. fdd""F
  468. "FbDVb$F%""FUeef$Fbd$&bDDdffffF&FDbfbffdf$"Fb"b$
  469. jFFFd""@Db$&b$FbDDbbDbfFF$F"bD$"bDfffffbfffb&FDfffff&f&
  470. f$b""VB%Fbb&bb%&V%""fffDb$fFbD$bdfw
  471. jff$FfffffFDffffFb"
  472. FbFddD F"&fDF$bDD"""ff$f$F"b$FDD
  473. ffff$f&""bfbbbbb$
  474. bde""VU%fbDfdUF$"bDDfbd"b"FFbbDbfjw
  475. wfff"ffffffff&&F
  476. f&&FdFb b$FfDF&b"F""DbdDd$dbb$"""jf
  477. jfffbfffdfffdb"
  478. {fFTb"b$
  479. Vbd"feUFdDD$ffDb"bFD$F$bDv
  480. vvkff&fbffddd&Fd"
  481. bf$b$"B"F"fFF&b""F
  482. b&fddFb&Fb
  483. jffffF&&FFF"bfF$
  484. &"V$VFDdTeUedD&F&"Bd&FDFD$Fb$F"
  485. jfdbFfd$fFb"
  486. FfbF""B$f&fFFfDdD""fbdbF&Fd$Fbd
  487. f&ffbFfFd&f"
  488. &""beUUUFDDdd$f"bDDff"f$bb"FbD$z
  489. ffb&fbf&b"&
  490. FfF""F@$"ffbFFFd&FDFfDD&FddbDDb
  491. jffjf&bffddff"
  492. g%bdD""Dd""FbdbFDb fdbffb"F$F$
  493. wgffdff&Fd$
  494. "FF"FD
  495. "FDf$&Fdd&"fbFDDD$bb"bD
  496. fFFD"bfF&
  497. gbb$b
  498. FD"fDbFfFbD&bdf$ffF&FD"b
  499. zkfdfffdd
  500. Fd$F"F$BD"&&bD"&fDdD$&FFDD$&""
  501. f&FDDF&&
  502. g&Fb$""""bDDFbdFFb
  503. &Fbbd&&FDDD
  504. zfbffdb"
  505. &bbDDDDD "b$b$bdb$f"b$f&FbD"Fd
  506. jffff$Fff
  507. gFF&"""
  508. D""F&F&F$FDd&fbff$""b
  509. vwfff&&
  510. gddD"B$B
  511. @"bD"bbFbd&Fb&F$bFbD
  512. jfffb"
  513. g"FbD`&"
  514. " "b$F$b$b$&&&ffFD$"
  515. 'fb$"bf
  516. "DDDbbF"fbFbf$F"&""
  517. fffjf
  518. kF$F"bff&"
  519. "FD$b$b$fF$fffD"b
  520. fwwf"F&
  521. kdF"b`ff
  522. jF   bD$F`f$ffdD$FD
  523. ""bdbF$bDffbFD
  524. jwjwjwkfD
  525. nDF"Fdff
  526. +B B B"d&fffdbDDD 
  527. fjfffff
  528. ffff"
  529. {fd$""Bd
  530.   Db&&f"ffFDD
  531. jjwgb$
  532. nFFb" ""DDDDD "
  533. "bf&fbF&&b"bf
  534. f$FDDD """"BDD 
  535.  fff&fdbF$"F
  536. vwvww
  537. {bbbDDD$""""""D
  538. Bffffb&&b"df
  539. {&&FFDDDDD$"F"F"
  540. "@dffffdFFDFffv
  541. fD$"F$""""FbDbDD
  542. bbbdFF"""bd
  543. bfb$bDDD""""b$b"""DffFfbdDDDffj
  544. &FDD""BDDDD$FDF$
  545. "B$fdb$""Dffj
  546. fFFbDD$""FDD fbFbDDDD&FbF
  547. bfffjvff
  548. fdd$""B$"B"
  549. ""&"FD"BDDD
  550. ffjfj
  551. gF""""bDD  fffDf$&"b$""bffffffv
  552. f$F""""D
  553. fffffffffffffffff
  554. gf$""""
  555. ffffgffffffffvfjfgf
  556. jfjffjffffjfff
  557. o&FDD
  558. dvjwjwjg
  559. ffffjjfvffgffffv
  560. f"B  f
  561. ffjfffjfffff
  562. vvjgfffgfvfgfffffwwfF
  563. ffffj
  564. ffffffjfffffbff
  565. vvvjww
  566. vw{{jwg
  567. vvfffjg
  568. fff&Dd
  569. jff FF&f
  570. jffff
  571. jjgwwwwww
  572. wwwwwvv
  573. k&BDd$Fd
  574. f@Dffffdfj
  575. &Paint.app
  576. 5.0a  Weighted Crunches
  577. 5.0b  Weighted Knee Ups
  578. 5.0c  Opposite Crunches
  579. 5.0d  Scissor Slams
  580. 5.0e  Straddle Crunches
  581. 5.0f   Leg Lifts
  582. 5.0g  Lying Twists
  583. 5.0h  Power Crunches
  584. 6.0e  Muscle Groups
  585. 'AStraddle Crunches
  586. Muscles Worked: Upper and lower abs
  587. 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.
  588. Perform 12 repetitions.
  589. Sketch
  590. ggFDDDDEDD
  591. "b TU
  592. bff&FDDDDDDDD
  593. @DDDUE
  594. """"""""FUUU%@aF""""""
  595. BDDD""b!""V%VbfffFdff'""""RU
  596.  """"bd%bUDUU%"""Bffwfvff
  597. "RUEDDD
  598.  """DDDD""F"""""F
  599. vw""UU
  600.  """"BTUDDD """"DTg
  601. RDU!"R
  602.  DTUUUDD!BDE
  603. "QD "
  604. B@TEDTD
  605. #" D  B!TD
  606.  " BE
  607. BE TA EE
  608. ffFfF&&
  609. """""
  610. BDDE B
  611. fffzFf
  612. G "B "
  613. "B UETD
  614. vGTEDD!""T
  615. B!""BT!"DE D
  616. f&""BDU!"BD
  617.  DD UUDDDDDDDDDD "bgff
  618. gG R!
  619. "U TU
  620.  """"""""RUUUUUUUUUgffffff
  621. GD$"""BDDD
  622.  """""""""DDDDD$"""jgf&fff
  623. GDDDDDDDDD
  624.  F"F"""""""V%VUUED"jffffb&
  625. G"b$""""""
  626.  "&"bDU""VE""""FUUf*fff$f
  627. z""""""""bU
  628.  "FU""VDTE%b%"Vb%Fff"bF&&
  629. w """RUUUU%
  630. D""bU""VbU"bD$bUFUeffe&ebp{`U"bD"VUEd
  631. d$fETe""""&bU$"VU"bv%bf$f
  632. $FU""bDUUb
  633. dffVdbF%V"FbVbEVT"b&fVUef
  634. jVb$"""""V%
  635. dfgFeF%Fbb$"b"fe"FDfDVEbfb
  636. W%bD$"""""
  637. dffF"Ve"&""bTb%"VUeef
  638. VUVU"bUEbT
  639. dff$&&&"bEbdVTE "bUffdfEfff+bU""""""V
  640. dffffVTbFd"VeUbTbU&g&&bTVf
  641. *""F"bTbUb
  642. FVUbF&V$"Vb$&fff&ffVffv'bV"b%bDbF
  643. dfjf&fffFbd"b%Vb&ffffUe&fef;F%&b%b%Fd
  644. fffffFbb&bbbbfffgfVeff"fvdTEb%VT%V
  645. dfvffffffEb$bfbfffffddeff"bfUb$""V%F%
  646. dfvfgfvfV"&VefffffffU"ffFDbf"bE&f$f"b
  647. ff&&V&fffffgffF"bef&F$fF""b%&fff
  648. fffdfeffffffffb%VfffDbfVbbTbUfff
  649. dfvvjfv&Vffjfffj
  650. ffF""
  651. v&"bff$F%fefff
  652. dfggfff&ffffff
  653. fv&V%"bf&FDfFV$bfffff
  654. fffVff
  655. fffgE$"f
  656. fDUffV&ffffff
  657. dfffggffffvfjfvj
  658. vf"FUejfUUffVffjfff
  659. tgvvg
  660. ffffjjvvfgvvV"""bv&bDffffffffff
  661. ffgfffgff
  662. fffff&V""bv&V%bVffvfffff
  663. dffffffvfjf
  664. fffff
  665. &"VDTf&""bff
  666. dfgfffwgfffffffvfffU""bw*bEeffffffvff
  667. ffffff
  668. vfffjffffU""bvfUUbfffff
  669. dfffffff
  670. vvfj&FbDegfDb$V
  671. dffvffffvwffffgfff&"""fvgDDfffjffffff
  672. dffffffffwjfffffff&FDDeff"Vffvfgfffff
  673. dfffffvfffffffffff&""RfffbU%f
  674. fffffff
  675. dfffffgffv
  676. fffffff&bE"fffTUUfvjffffff
  677. dffffvfffffwgfjfvfFDUbfff$""fffffffff
  678. dfffffffvffjffffwfFDUDf
  679. fUD$fffffffff
  680. dffffgj
  681. fgfFDU%fvfTUeffffffff
  682. dffvfffvffjffjffff""VbfffD"beffffffff
  683. dfffvffvfjfgj
  684. ffff"VUUe
  685. fUUeffjjfgff
  686. dfffg
  687. fjwvvfff"&"bejfD%&V
  688. vgjfffg
  689. dffffffffffffffvwvVeDDdffDTffjwjffffg
  690. dffbffffffg
  691. fffgfV"""fffDDfffffffff
  692. dffffffff
  693. jfvjffff&F$"ff&""fdffffffff
  694. dfffffffffff
  695. ffg&Vbeef&F$fb
  696. jffffff
  697. dfffjf
  698. jfgge%Vbff&$"fb
  699. fffffff
  700. fffff
  701. fwfbb%&fv'b
  702. befgjjgf
  703. tgfffvffvfj
  704. fwggv&Vbdb
  705. *VEUVfwgv
  706. ffffjjjjfg
  707. fgj&"bbV
  708. vjT%F"f
  709. dffgffjvjffjgvj
  710. jFbTbee
  711. zU""Ffvwfffg
  712. tfvgffvjvg
  713. f%b&Vbb
  714. {%Vbbfv
  715. v*bUbUbD
  716. gdUebdfvgvvwj
  717. dgfvv
  718. fwgb&F"VE
  719. geEbdefgj
  720. dfgvv
  721. f%VTbDDtF$bU%Ffjjvvf
  722. vwfe%b
  723. GD$bT&fjw
  724. fvfvg
  725. v&f$V$""bFD%"Vff
  726. twffgf
  727. &fV%"VUE""VbTVfvgwj
  728. jffvjw
  729. jwwjfe%"VED""""F"ff
  730. vfggw
  731. feDDD 
  732. ""bTfff
  733. dffffgf
  734. zwjgw
  735. f%VED@
  736. DDD$fffff
  737. vjwggg
  738. vzwfU"""B@
  739. *"""&fff
  740. jvgjwj
  741. vfV"""
  742. DDGPDTUbf
  743. jwjg'f""
  744. @$"&R!"bVf
  745. jwvwv
  746. jwwwwwjvgfFD
  747. ""$"UUUff
  748. jgjvvj
  749. jgfbD@ BTU
  750. ""Vfjw
  751. jwwww
  752. vwgf&
  753. 'R!UUbfjwjwwj
  754. vwwwwgdFD`Db
  755. "TUUffj
  756. ff"Fdfe
  757. gbwff&f
  758. w&"""ff
  759. ffUEef
  760. kfV&f
  761. fefff
  762. ffbfdffFfj
  763. fffdfffff
  764. kffbfffffvv
  765. {f&&ffbff
  766. k&b&bebffvv
  767. fDfDefff
  768. {ffdUefff
  769. {Fb$Veffff
  770. &"""fffffw
  771. fff%""fWbe
  772. ff{f bdffff
  773. kvfB bbVff
  774. {g&vgk
  775. jfU "Vfff
  776.  Ffefv
  777.  "fFf
  778. {&&bfffff&V!@Ddddf
  779. kzbUV"
  780. @DDFff
  781.  ""Fff
  782. fffeT
  783. {ff$Fbb  
  784. wfbfeUT%b
  785. ffbF"Vb
  786. gf&"Vf"
  787.  " "Fff
  788. gfffv
  789. dFf&&ff
  790. fjfff
  791. $"&&&ffffefw
  792. fkfff
  793. jffffdf
  794. hD&&"fffbbf"F&B@
  795. @bFDdffFf$fbbDdf
  796. F&Fbe"Ffdfff"
  797. @FFDddfF&&FfF""f
  798. 'TUbD$f
  799. @DFbDD$FbddFF&&Fd
  800. {vfFDDDD
  801. kfffF
  802. D D vjfffffwff
  803. vjfg& B
  804. DDD$fj
  805.  Ddff
  806. fjwj@ b
  807. &Paint.app
  808. Sketch
  809. gfffffffffffffb$bDdd$f&fbffffffDFFDDDb$"bD$FDD"bDdb$"$F"b$b$FB$
  810. ffffdffffd&""b`dbdfffff&FffdFf"F"&F$Fbdbb"b&&bdbbDdb"FDbD""
  811. kffdb
  812. fffffff&ffffF"&"Fffffffffffffff$F$"bD "FFfbbffDfff"bdd$b"F$"fzfffff
  813. {fffffffFffff$bdF&fffffffdfffffd$"bdDDbDff&fffFfffDDbf&"bD"
  814. fffff
  815. jffdf
  816. gfffffffffFFbfffffffffffffffffb$"Fb$&ffdffffffffbb&&FDdD
  817. {fvfff
  818. ffffdfffff&FfffffdFffbfffffff"bbbd$fffffffffffffffbb"f$
  819. g"fjj&
  820. ffgff
  821. ffff&&fff&fdffFf&ffffffffffFFf$F"ffdffffff&ffbf&fff&F
  822. ggF&ff
  823. fffffffffffffff&ffffff&ffffffdb$&Ff&fffffffffffffffd"
  824. fffgff
  825. "fffFffffffffdbfffffffffffffffdbFffffffffffffffffffff$
  826. ;ffff
  827. ffff'ff
  828. cfffffdf&ffffffFf&fdffffffffF&ffffffffgf&fffffffffff
  829. +fffvgfff
  830. ffffffffFffffffbff&fffffffffdb&ffffffffffffFfFffffff
  831. fffbF
  832. fffffG@Df
  833. gffdfffFfFfffffffffffffffjfffbffffffffffffffffffff
  834. jbfwffffb
  835. ffffff&F&w
  836. ffff&Fb$ffffdfffffffff
  837. fffffffffffffffffffffff
  838. ffjFjfffFff
  839. ffbffvvhff
  840. kfbdfffffFfffffffffffffgfffffgfffffffffffjfgfffj
  841. kFfgvgffffff
  842. f&&fff
  843. fFfkzfffbF&ffffffffffffbfffffffvjvfffffffffffvgffvff
  844. k"bfgfffffgf
  845. fffffffFfbf
  846. gbF&ffffffffFffffbfffbffff
  847. fgffffffffgffffff
  848. k*f$fgfffffff
  849. fff&fffdffd
  850. wfffffffffbdffffffffffffff
  851. jfffgffffffffffffff
  852. ffffffff
  853. fbFbffffffb'
  854. ffffffffffffFffffffffffffffffffffffffffbffFfffgffvfffffffff
  855. ffffffff
  856. ffDfkfffffffffffffdFFFfffffffffffffffffffffffffff&'ffgfffffffff
  857. fFf&fffdff"bf
  858. fFffffffffFffffffffffffffffff&Ffffffjfjfffff&"f
  859. ffffffffff
  860. fdfbffffdfbDdfzfFffffffffffffffffffff&&fF&ffffffffvffffff"F"fjff
  861. vfjffff
  862. fffffff&fffDDff
  863. fffffffff&fffffbfffffbfffffffvffffffffff&FDD
  864. fffffvfffff
  865. ff&fff&f
  866. ff""ff
  867. jffffffffffffffff
  868. fgffdfffffffffffffffffD""&ffffffffffff
  869. fffbfbfffff&"&fF
  870. ffffffffdffffffjfffffffffFffffffffffff"FDDbfffffffff{jf
  871. fffffffff&Ff$bfffgdfF&fffffffffffffffffffffffffffffffff"FDDfffffffffffff
  872. ff$f$Fffff"&FDb
  873. fjffffffffffffff
  874. ffffffffffffffffffff&b"""bfffffff
  875. fffff
  876. ff$&Ff&fd&&f&"b
  877. kwfffffffffffffffffff
  878. ffffgffvfffff&bF""bfffffffffffff
  879. Fffffffdfffff&bd
  880. gffff
  881. ffffffffffjffffgfvfffgfffffff$""ffffffffffffff
  882. &ffffffffffbd&"f
  883. vfjfff
  884. fffgffffjfffffjfgffffvfffjvf&"bDffffffffffffff
  885. fffffffdff&fffFbF
  886. {fvffvfff
  887. jgfffgfffffffv
  888. jfjfffj
  889. gFD`dfffffFffffffff
  890. fdffffFfffffbf$"fvffwffffjfjvvffjfvffffvjvfffffj
  891. kfDDDfffffffffffffff
  892. frfffffffffffdfDDff
  893. vffffffff
  894. vfffffwffvf
  895. ffff{ffF""bfffffffffffffff
  896. fFfffff&fFfdfff&""v
  897. fgfff
  898. ffgfwgffffff
  899. fgjgfvfFFbd$ffffffffFFffffff
  900. fffffffffdffffff""f
  901. jfffjffffffjfffffwv
  902. jvffvfgffdFDddfffffgffffffffff
  903. ffffdffFffjgffjfFDDdf
  904. vfgvgffjfjfF&FDbfgfffffffffffffff
  905. ffgffffffvffffgwf"""bfvgfgf
  906. vffffvwjvj
  907. ffwjgfwgz
  908. fFD"fgffffj
  909. ffffffffff
  910. fffffffdfgfffjf
  911. j&F""bf
  912. vfvfwwffvvwfv
  913. jgffDDdvfgvvfvvgjffffffff
  914. ff&&Fffffgffffffff&bD`f
  915. wgjjvgffff
  916. jwfb"BD$jfgffjvffjfffffffff
  917. F&fbfff
  918. fffffffff&bDDffw{ffgjgv
  919. ffvffj
  920. ffDDDDdjjfffvgffffffffffff
  921. fDbffff
  922. fffbffffffF`DDf
  923. ffffff
  924. ff"""""fggfggjgffffffffffff
  925. ffffffff
  926. fwjfffvfff&"F$ff
  927. fgfvvw
  928. wjffj
  929. zf&F""bdffffffffffjjffffffff
  930. vfffffjvfffvjgff&"""Fffw
  931. fffvvw
  932. jwwfb"""bdffv
  933. fffffffjfffffffff
  934. fffFfffff
  935. vfffgD$"F&ffffffgfg
  936. jgffvjw
  937. jF$F"F$ff
  938. jfffgfffffvffff
  939. fffffff
  940. kfffffjfgff$"""bDB&"ffgffffw
  941. vwwfFDDDDbdffgvgffffwfffffffffff
  942. fffffff
  943. wffffgfff
  944. fD"""F
  945. "&"dfffff
  946. fgwgfF"F$FD$ff
  947. fjffffzfvfffffjffff
  948. fffffff
  949. fffbff
  950. fF$"""
  951. bB&dfbj
  952. f{gfF"bDDDbdfggggffffjgfjfffffffff
  953. fgfffffwgf
  954. jfffvvf
  955.  bffF&B
  956. fFf&FDD"""b
  957. ffffjj
  958. ffffff
  959. ffffg
  960. gFff""""&"b
  961. jfffffvjffjfjffjjff
  962. vfffffw
  963. jfffj
  964. fgwjfbD 
  965. zfDffDD$bdDD
  966. vwvjfffffwfffffff
  967. fffffg
  968. 'rf&dfFDDDD"F
  969. ffffffffff
  970. jffff
  971. ffffffgffj
  972. vffffjwjkff&
  973. kvDffffDDDDDbdvg
  974. vgwfggf
  975. fffff
  976. vjjfff
  977. fgfff
  978. fvwjjw&B
  979. j&bffFDDDDDbd
  980. vfgfvfff
  981. fgfggffff
  982. &"""""Fbv
  983. fwgffvfffvjggfffff
  984. jvfd"""bd$b
  985. jffffff
  986. {ggjf"""""ff
  987. zgjjffj
  988. vvffjvfffwwz
  989. fffFF&fFfr
  990. fFb&Fbddff
  991. {F$F""FD$b$ffj
  992. @@DFFFF$&""""bDbff"
  993. D$"FDD"FFbFffFF
  994. @   @dDbf&bD"$"""""""""
  995. G$F"FDDDFFffffdD
  996. "b&FdDbFbbd"""FDD$""""
  997. +&&FF
  998. FDFbfffbFFD$"""fD&Ffwf"F&b$bD"b$F
  999. &&bDFd&fdj
  1000. kFd&f
  1001. B@dDdDb
  1002. jfbDF""""FD
  1003. kd$F$&"Fdbv
  1004. gDDd"""F""BD
  1005. {wff&FDD$FF
  1006. {fDDf
  1007. jd""&bDD"F
  1008. wffFDDDDb$
  1009. gDb"F$"bDfbfb
  1010. "bbDbdD"
  1011. {g&""b$F$
  1012. fF"&Fb"BDD"FD&F"fb&""
  1013. '"bDDdb$
  1014. g&&&&bDDDD D
  1015. b"fDbDD
  1016. $bdd*"bDD"Ff{
  1017. {fffb
  1018. gffdfffDDDDDDD BdfD"F""D 
  1019. BDF b$Fdf
  1020. {fffFffffffffff&"F"""""DDFbD$F"
  1021. BD "Fdff
  1022. gffffffffffffffdf"""FD
  1023. "DDFDDb$"
  1024. "FDffv
  1025. fffffvw
  1026. f`DD@
  1027. @ "&"FF""
  1028. BDDDDDf
  1029. wffff
  1030. ffffffff
  1031. "DD$FDDD""B """""bd
  1032. ffdbfFFfbf
  1033. ffffff
  1034. f$""""F"""
  1035. "BD D
  1036. ""FDd
  1037. {ffffbf&ff&ff
  1038. k"BDDDDDD
  1039. "B FDD "DDbd
  1040. {ffffffffbf&fff
  1041. k""B""DD @@ """"""F$
  1042. fffffffffd&fFff
  1043. gfffF
  1044. F "B@ 
  1045. @ DDDD "DDd
  1046. fff&FfffffdfbDF
  1047. BDDDDDDD
  1048. {ffffffffFDF
  1049. ffbfffbDfb
  1050. fffffffff
  1051. &Paint.app
  1052. 5.0a  Weighted Crunches
  1053. 5.0b  Weighted Knee Ups
  1054. 5.0c  Opposite Crunches
  1055. 5.0d  Scissor Slams
  1056. 5.0e  Straddle Crunches
  1057. 5.0f   Leg Lifts
  1058. 5.0g  Lying Twists
  1059. 5.0h  Power Crunches
  1060. 6.0e  Muscle Groups
  1061. @Weighted Crunches
  1062. Muscles Worked: Upper Abs
  1063. 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
  1064. small of your back against the ground as far as possible.
  1065. Perform 12 repititions.
  1066. Sketch
  1067. &fbfffffbbffff&f&fbffvwv
  1068. f$Vbfe&fVffe"bVbV&bf&fVffeeVbfVbffe%fff
  1069. bbfb$FbfffdFfbf&fffbff
  1070. jffffdFbfddbfd&f&fdfDb$ffffFfffffbdFf&F
  1071. f&Vfff&fbfVfe&fffff&&ffffffebVffVff&bfebebbUfffbbf&fbff&VfVfVbf
  1072. &ffFf&fbfdff&fbbbbfffffffff&ff$&f&Fb&bFf"Fffb$F&&fdFfffffbfbdff
  1073. fbeebeb&fVfef&ffff"&V&fff&ff&Ffbbbffb&f%ff$&fbfeffffbef&ffeff$f
  1074. bffffffdfdfFbd&&fffffb&ffdbdffFffff&fbbfFbfbFfbFbFbdffffFfF&ff
  1075. &&V&fVffbfefffefVffb%fbbeffVbdefff&fVf&Vfffff&&f&fffffbff%ffbf
  1076. fffdbd$&ffFffffFfbbfffffFF&ffff$ffdbf$ffdf
  1077. ffdfFff$F$f&&ff&F&f
  1078. b%ffffff&Ff&VVFfbf&&V"f%ffdffVVf&ff&ffbdffjfdfbfEbfffVffb&fff
  1079. v{g&"
  1080. ffFFfffdfffdfffffdffffbffdFFbddFfb&fbFf&ffffff&fffb$Ffbd&fFbdf
  1081. f%ff%VfVbeef&&Vbf&fb%F&FbVffff&fU&fF&f%fffgffffff$fffbf&fbdff
  1082. Ff&fffdfffffdff&ffbfffdf&fF&f$fFffFdbFfffffffffbdfFbF&Fbbff$ffjjfbD
  1083. fVbbeff%fVVbfV&fbfffbe&VbVfeVfFe&&f&fefeffff
  1084. fffVfeFeeff&&Fff
  1085. ffff&fFfbdffFffb&FFbf&ffffbffbffdbFbffdFfffffffffdfdfF&&ffff
  1086. VeeefbffffeVfee&ffffffb%fef%bfeVVfffbeVfeffffffffVVf$fdbbDb
  1087. vwwff
  1088. fFf&f&fFbf&fffFfbddfdfffbFfffdFfffbbfFfffffffffffffFfbffffffjjff""B
  1089. ff&fbf&ff%ffebeeff&bfeVVffe&f&fe%bf&Fffffff&ffffffefbfbddfb
  1090. wg&FD 
  1091. Fdbb&ffffffdFffFf$ffbFff&fFfFdffb&&ffdffffffFf&fbf&f&Fff&&ff
  1092. ff"BD
  1093. fVf&fbe&ffbff%&fDfbffffffffffffVfbfbbffffffffbbffFfbdffffbf
  1094. jwfFDD 
  1095. ff&fFffdbffbfffbfF&Fff&fddd$fFbfFf"f&&&ffffffffb&fffffffff
  1096. Vbe&ffVf&Vf&fff&fdefeffbffffbff$fbfFeff"fbffbff&ffbfffvgffv
  1097. wgf$FDD
  1098. fffdfbf&ffddbfffFffdFfffbFFf&&fff&fdFDFfbfffffFffFffffffff
  1099. jjf""
  1100. fVVfV&fffffff
  1101. jfFb&fefffff"ffV&Vfb&fffb&&&Vf%fd$ffff
  1102. vggfw
  1103. jg&&"B 
  1104. FffFfffdFffF
  1105. fdfffffd$fdfbdfddd&fb$ffdbbfffffffffff
  1106. ff""""
  1107. fdefeefffeVff{
  1108. ffbbbVfffffffVbffVfVffbffff$bffffbfffjgfv
  1109. vfFD"DD
  1110. ff&ffffFfFfd
  1111. fFfffffFfdf&fdfFffdf$F&ffffffbfff&ff
  1112. fjffF
  1113. VVfb&Vffffff
  1114. gfFb%fefbFffbf%fffFfffefffffffbffffffjjwgv
  1115. ffFbDDd
  1116. ffb&ffdfdfFff
  1117. jfffffbFfffbffdf&FffdFbffffjfff&fffff
  1118. jjffd$""d
  1119. fe&fbbVffeff
  1120. j&VbVff&fdf%FVfeffbVff%Vf
  1121. fffffFffdffj
  1122. gffF""Bf
  1123. b&fFfffdfffdj
  1124. fffdbdfF&ffffD&fdffddfffffffffffdff
  1125. jfffb$"d
  1126. ffff&&fffVff
  1127. jfbefffeffVfbeffff&ffVbebfffffffffff
  1128. jff&""f
  1129. fdbddfbfdfbf
  1130. jffF&fdFbbf$fF&fFFfb&ffFffffff&fbffFffff
  1131. fff&F""jf
  1132. fVfffVfeVff
  1133. f%febVff&ffffdVffe&fVbefffffffbfFfffw
  1134. jgffF$b
  1135. bffFFffffff
  1136. ffjjffFFffb$fbFff&fddFfbffffffFffffFfbffff
  1137. fffd"ff
  1138. &f&ffeV&fVf
  1139. fVffbeffV&ffffbfVfbfUb%fffffbF&ff&fffffw{wjgfFD
  1140. fFffdfdffff
  1141. jfdjffbbf&ffdbfffFf$f$&ffffbb&fd&fd&ffffff
  1142. fffbbff
  1143. Vffffffeff
  1144. j&&&VbbeffVvgffffffbf%ff&ffFffffFfffffj{ww
  1145. fFFtv
  1146. f$fd&Ffffff
  1147. ffffffffF&fdfff$&"Fb&Ffffff$fbbFbfFfffff
  1148. fffbf
  1149. ffffffVVbf
  1150. wj&fj
  1151. fbb%F%fbbfvgffbff&ffVbfdbf&f&fffff
  1152. wwjffd
  1153. bFbfffffff
  1154. fff&ffff&f&fff&FfbDbb$f&fFfbd&ff$ffffff
  1155. jfffFfjjff
  1156. &ffffVfffe
  1157. gfbdwggf&&Fbe&ffffffbfffffffbffffbbbfbff
  1158. f&&ffffbbf
  1159. ffffbfffdbfffdb&bdbdbdf&FbfFffffffffjf
  1160. Ffffffbff
  1161. vggfVfVbd&ffffV&ff&fFf&Fff&&f&fbdfbff
  1162. fdFbfffff
  1163. jf&&d
  1164. ffffbdfFffff&fdF"b&fddf$FfffdFfFf&&fff
  1165. fjffff
  1166. fVf&fVfbe
  1167. jkjfffefVfffff&fffbbfffffbddfdfffffff
  1168. jfffw
  1169. bfdfffFff
  1170. fffff$fFddfffdbdb$Ff&&FFFbfffff$&fffffffff
  1171. fefeffffb
  1172. vf""u
  1173. jvffVfVffjfVf&fff$fbfddF$Fb$fffbf&Ff
  1174. vwwwfF
  1175. fFffbffFfj
  1176. ffffdffffff$f&FbfbfFf&fffffbdb&Fff
  1177. VfbVf&Fff
  1178. wfFD 
  1179. f&ffefjffdfbef&F&&f"fb$Ffff&fffdffw
  1180. fd&fffff
  1181. jjjb"
  1182. jffbFFfffFFFffbdfdfbfbffffffd&fffffff
  1183. f&ff&bfU
  1184. zwfjf&ffefVfffebf&Ff$&f&Ffffgffbbfffvw
  1185. bf&FFDDf
  1186. ffffbfff$Fb&&FbfbfffffdffffFffbff
  1187. jffffbD
  1188. &VffB Rf
  1189. fjfbbfffffffbfffbfbFFffFf
  1190. ffffffff
  1191. {wgf$"
  1192. ffbf"DDd
  1193. jfffff&Fff&Fb$fF&&F$fdffffdfjfffffff
  1194. ffff"FD
  1195. Vf&V"
  1196. fwwfkfFd
  1197. wwjvbfffbefffffddbffffdbbffffff&fffjw
  1198. fffFdf
  1199. ffffFb$ffbbdFFf&fb$FfFfffFffffffff
  1200. jffF$B
  1201. Fffbjf
  1202. vfVffffbff&ffFfFfff$ff$fffffffffffw
  1203. fwffb$B 
  1204. bff$D@@
  1205. jfffff&Fffdbfdddf$Fdf&ffffdfffdffff
  1206. jff""D
  1207. fwwfVf$fffe&fFffFbffFdbbfbdfffdffff
  1208. vwfff&F
  1209. &ff`D@D
  1210. fffdfbffff&fFbf&Fbd&fffffffbFffffffffff
  1211. fffbDDD
  1212. vwVfff&VVbfff&&ffffb&fFfFf$&fFbff
  1213. zwvwwffFFD@ 
  1214. fbdD@
  1215. ffjFfjffbb&fffffffffFb$Ffb&fFfdff&f&f
  1216. fff$""D
  1217. {w'vf&g
  1218. f&f&ffffffffffffffffdfddfbbffff
  1219. vvwjfF&F 
  1220. ff&"@
  1221. ffffffff
  1222. fjfffffffffdf&F&&Fbff
  1223. fffbD
  1224. ffffFfjgjbfffffgfwv
  1225. jvgvffff&&ffffffff
  1226. vjff&&FD
  1227. fffff"f
  1228. fffff
  1229. jffffffjfffffffffff
  1230. ffbf""
  1231. fffVwgfff&"fv
  1232. zwjff
  1233. fffffff
  1234. fggff"&"B@ 
  1235. "bff`ffffd&"ffjfffjff
  1236. jffjf
  1237. fffffD
  1238. bfffjfffV""fffwfgf
  1239. kjffvvff
  1240. fjgjff&&FDD
  1241. f& ""
  1242. DDffdf&fFb$"bffff
  1243. jffffjfffffff
  1244. fff$fF""
  1245. !fdfffbf%"bef
  1246. jgfgvwvffvff
  1247. fffgvf
  1248. ofvgffff$""B B
  1249. f$ ""
  1250. @D$Fffff$FD"Fffjfff
  1251. fjffff
  1252. jfjffffbbD ""D
  1253. "fef"&F"V%b
  1254. ffvwffffff
  1255. fff$&FDD 
  1256.  @ BD&fdbfDDD$jfff
  1257. jffffff
  1258. ffffffzf
  1259. jfjfjfffF"""
  1260.  bf&&f"bDDDegf
  1261. fjfvgf
  1262. ff&b$"DDD 
  1263. @  B$fFb$F"bD$Fdff
  1264. ffffjfffffffnj
  1265. fffffd&F"""
  1266. !DTfdf%""VRUFffwj
  1267. jwvgffwg
  1268. jkfwwgfffDDDD B@
  1269. fF BD
  1270. bfjjFDDDd$bdfff
  1271. ffffn
  1272. ffffF"&FDD
  1273. !"  `
  1274. w&""""F$"fwgwvjwj
  1275. jjgfvjgjfjjfb
  1276. jg&ffDDD
  1277. ffffffDDDDDFffj
  1278. ffjfff&"FDDDD
  1279. `wwgfff""bTfff
  1280. vgfjjggf
  1281. ffbFbDDD B 
  1282. fffF$""fff
  1283. fjffff&fjj
  1284. jfjffff
  1285. ffF&bDD$""DD
  1286. fff&f"bUeffvw
  1287. ffjffwjjff
  1288. ffbF"FDDD
  1289. fjfDD"F"Fffff
  1290. ffffffff
  1291. jffF$"$bDD
  1292. "dggfffbdeDbfff
  1293. wwwgvwv
  1294. jgfff
  1295. zkjgwwfffFbB""""B 
  1296. jf&&FFFdff
  1297. fffjf
  1298. ffffffff
  1299. fff"b$d$FDD D
  1300. ff&f"b$bdffv
  1301. vgffffffff
  1302. fvfwwf&f&FFDbD$"
  1303.  @@`fffffbd$FFDff
  1304. jfFfbffffjfjfffffffFD""F$"B
  1305. `ffffV&&Fbdddfw
  1306. ffffdfffffjz
  1307. fgwgfdbb$FbDD$"
  1308.   @dfffffDb$F"&bf
  1309. fffff
  1310. jjfffFfffff
  1311. ffjjfFf$F"F"FDDf
  1312. dff&fVb$FbdDff
  1313. fffbfdffff
  1314. fffDFdd$FDD 
  1315.    fffffb$Fb$F$b
  1316. ffffffffjff
  1317. jffffDffff
  1318. jfffffffdfdF"F$bDd
  1319. ffffE$Fb$FbF&
  1320. fffffffjvwg
  1321. fffffffffffk
  1322. ffffb&"F$f$b""
  1323. @@fffdfFb$Fb$bbfjfffffffff
  1324. fjfff&fD$ffff
  1325. fffffbfbb$FF$"
  1326. ffff""FDb$FFdxwwjffffff
  1327. vfwgfffbffffff
  1328. ffff&fD$&FbD"B
  1329. "@`ffbFf$bF$FbdF
  1330. fjfffdbfff
  1331. jfffff"fffff
  1332. fbffd&fbbb$bD
  1333. geffF""bbb$F$FfvfffbF&ff
  1334. jfFff$ffffffv
  1335. gfffFDFf$Fb"b
  1336. fffffff$FD$Fbb$fffFFfdbfff
  1337. jjfFffFfFb&ffff
  1338. ojffff&bfbD&bDD
  1339. jfff&FFDD"FbD$FffF&bD&fff
  1340. ffffdbdfffff
  1341. g&fff"ffDF$"bfgF
  1342. DDj&Fbfff"bdb$fb"fffF&&Fffffjffff&f&fffd
  1343. fjffb$fF$fbF"
  1344. gfffffF`DD$FF$fDffdDbdbfvwffgfdf&FFbdfffv
  1345. {kgkfbffbdfF$D$bf
  1346. bjbbDfb$&"&F$bF"ffF"bDFdfffffffbfffdf&ff
  1347. fjffF&ffDbbFDdff&
  1348. wfD"bfF"FDdDFbdDbfF"&bffvjf
  1349. f&ff$b&fffff
  1350. vkfffdFbfd$b
  1351. fFf$fFDD"F"&"F$&ffDDDffff
  1352. fffffff&fFbffjf
  1353. jfffbf&"&F$Ff
  1354. ;Bpg&"FDfb$"bDBddFFFFF"ff
  1355. jffff&F"bbd&ff
  1356. zfffFfdf"b"bff
  1357. dfFF"b$"Fd"bd"F$bbdddf
  1358. jfffffFffffffdffjf
  1359. fffffd&Fd&"bfff
  1360. bg&bDDdfbDD"FddbF$F"ff
  1361. wwwffffdb$F&Ffffff
  1362. ffffbff&Fdbff
  1363. fFFDDD"f&Fd$F"FbF"b
  1364. fjfffffffdf&ffff
  1365. jffff&&FDb
  1366. dffff
  1367. ffF$b"F
  1368. Bff"F"fd$"b$v
  1369. fffbFf$ffffffffvjw
  1370. f&fffdff$bfffff
  1371. jffbF$bDDfffddDFbfDD
  1372. ffffffffdfFFffffff
  1373. jfffffd"F$
  1374. f"&b""" bffF&&"&"Fff
  1375. fffF&fFbff$ffffbvjw
  1376. wffbfff&fb"vfjff
  1377. jFfb$FD"b$fffDbfbfbffff
  1378. jffffffbffbdfbffffdfjj
  1379. jfffffff&&Ff
  1380. kfFfF$
  1381. F DbfffD"&"&bffffffffffdffFfffffffFfv
  1382. fjgf&fffffbdffv
  1383. jff$b"@"""fdfF&fdfbfffffffffFfFf$ffffffffff
  1384. fffffffffF$
  1385. ffjff
  1386. {fFfF
  1387. "$BDDbffbDD"f"fffffffFfdfffffffffffffvz
  1388. ffvffFfffjFfff
  1389. jfFbB
  1390. FDD$$f&Ff&f"fDfdbffdffFfffffffffffff
  1391. fffffffffff
  1392. {&&&"B  DDbFf&"b"fFfbf&&FFfdff&&ffffffffff
  1393. ffffffffffjfj
  1394. jjbF" DDDDdfdbf&fDd"fDdbffb&ffffffffffff
  1395. jffjfffffffj
  1396. {ffD " BDdd&&bDFf&fFf&fbbfffffffffffffff
  1397. vggffffffffffffff
  1398. ""bFFF&fd$bbdbb$&&&fffff&fffffffff
  1399. fffffffffffff
  1400. "DD$FfdbD"Fb&fF$fffffffffffbf&ffffff
  1401. wvfffffffff
  1402. B"FdbF$&fbdDFdfFDFffffffffffdffffffbj
  1403. fffffffff
  1404. ""b"bfdFbF$Ffd&"ffdbffff&ffffffffffffjf
  1405. fffffffd"f
  1406. J  B@D$ffffd""Fb$Fbfb$fffffbd"ffdbddbfdfF
  1407. ffjfjfFffffffjffff
  1408. kDDd"bbDDfF"Fdb$b$FDDbF$ffff&fbdF$"F$FFbffjvvvfffffF"fffvjvf
  1409. o""f&FDfffffdF$FFDdbfDbfb$&FD"F"bDB 
  1410. "BDDff
  1411. fffffdF&Ff
  1412. &bdfDffff&""bDbDDD$"f$"ffbDDDDD
  1413. ffffFfDDbfvvv
  1414. &"ffffffffff$F$""""F"bfFD$BDDDDBD
  1415. """F`fffffffb$"bf
  1416. jffff
  1417. kfffffffff&"FbDDDDDDD""b"
  1418. """"fFffffffF&B ffvffvgg
  1419. fDF""bD@ "bDDD
  1420. BD FfFfffffffDffffff
  1421. "fffjffff
  1422. {ffw{ffjj{fbDD
  1423. DD$ffffffffffff&b$fD
  1424. fgfgww
  1425. F$""bDD
  1426. "Dffff
  1427. fffff
  1428. vjgFD"
  1429. Dffff
  1430. fffffgf
  1431. fD" B
  1432. @@ Fffffj
  1433. ""&fff
  1434. &Paint.app
  1435. Sketch
  1436. fdbbdfdf&fbv
  1437. jgfff$f&fbf&FFf&fdb&ff&fdff$&ffdffffff
  1438. wgfFf&f$bf$fbf&"bf
  1439. bFffFb&FbFf
  1440. fffffffbfFfffbdfFfdfbfffdfffFbF&fbfd
  1441. fjfb$fbf&bf"&FDffD
  1442. ff&fdfffff
  1443. zf"fffffffffffffFfffb&fbffdfffffdf&ff
  1444. ff&fbfdb&"fbdfbDf
  1445. Fbdbf$fffd
  1446. ffffFfFffdfdfff&f&FFffffdf&fdffffbfff
  1447. ff&"b&fFfbfFd&"Ff$
  1448. ffffFfbFbf
  1449. jfDfdFfdf&fffffffdffFfff&FffFffdf&fbf
  1450. wfFfDdFfFfbd&bffDF
  1451. FfF&fF&ff
  1452. jfF&fFff&ffffffffbffffbFffffbffbFbfFff
  1453. ffd"F&fdd$ffd&bDfd
  1454. fFfdfffffv
  1455. fFdD&ffffbf&ffffffFfffffbffbffdff&fff
  1456. fFFdbdFFff&FFd&f"F
  1457. bddfdddbd
  1458. ffff&"Fbfdff&fffbff&ffff&ffbb&&fffffbfff
  1459. jf&"F$bffFFbffFbFdf
  1460. ff&fFfFff
  1461. jjf&F"b&fFbffffb&fFffffffffffdfbFfddfdf
  1462. kf"F"FDb$fdf"b$fdF"
  1463. F&fFfFfffjff&b$"&bfffddbbffbfffffff&fffffffffffF
  1464. f&FbD"bffbf$fffFfdd
  1465. fbFfddd$&b
  1466. ffF""b&&ffffff&ffffffffffffdfdffffFFff
  1467. jfDDDD"fb&FfFbDdDF&
  1468. bffbffff&DffFdD Fbfffff&&fFfddffffffffff&&FfFfff
  1469. f&""b$b$&ffbdffFfdb
  1470. fdd&FF
  1471. bjfd"FDdFffffFffffbfFfffffdffFbfffdffdfw
  1472. {fFb$"""ffbFffDFdb&&
  1473. fFFdffF F@ffFD
  1474. b"fd$fffdbbffffdfffffffffffffdfff
  1475. fF$FDD"F"&f$Ffd&&bb
  1476. "fff&f
  1477. B@D&&bD "f"ffffffff$fffFbfffffFf&Fbdf&ff
  1478. wfbDDDDDdffbffFfdb&F
  1479. ffdFb&"
  1480.  @fb$F
  1481. b"ffffff&fffffff&Ffbf&fFfff&ffbf
  1482. jF$"FDD$bdbf$FdbF&Ff
  1483. fb&ff
  1484. "f$"B@$f"ffff&f&ffffgfffff&fffdfffbfffv
  1485. jf"FDDDDb&fdff&Fdddb
  1486. FffffDB
  1487. FF"" b"fbbfffffFf$ffFffffdf&fffbdfdff
  1488. jf&"bDDDDDbfF&FbfFb&&
  1489. ffdF&
  1490. &D "$BD
  1491. Bdf&fffffbffbfbffdffffbfbbbfFfFfv
  1492. fb$"""DDDfFfdffDd&bd
  1493. DdD@`Ffbbfbffffffffff&Ffff&ffffffFff
  1494. ffFD""""""fdd&Fbf&bfF
  1495. bfffB
  1496. B bf&"Ddf&fFfffffbfFfj&ffdfffb&fffffffw
  1497. ffDD$"""""bfFbf&FbfDd
  1498. &fb$D@
  1499. fbFffdf&fffffffffFfff&ffdbfdffjf
  1500. j&FDDDDDDDD&ff"bf&Ff&
  1501. "bt&BDdffdfffdfb&fffffffffffffff&fff
  1502. fFbDDDDDDDbbF&ff"bf$b
  1503. bff"D
  1504. bff D
  1505. jFFfbfFfffbfffffffffffFbffbffffjff&""""
  1506. """"ffd&FffDf&
  1507.  "fFDfvffdffffbfdffffffffffffffbff$f
  1508. j&""F"DD
  1509. """FbFbf$Ffbb
  1510. FF&BD
  1511. ffFFfffffdf&ffffffffffffffffff
  1512. jfffF"b`ffDDD$ffffDff$&&
  1513. fff$f&Fffffdffffffffffffffffffw
  1514. f&"""fwjFDDDbf&FfFdfbf
  1515. BDDd bfffFfffffdFbfffff&fffffffffffffjfffb""Bffff"""bfff&fF$fD
  1516. "&&bfFj&Fdffbfffffffffffffffffffff
  1517. fff$"f
  1518. f"bDDfbbdbdfFf
  1519. bf&fffffffFfff&fffffffffffffffff
  1520. jff"Fb
  1521. j&"""fffFffDdb
  1522. DDD$fFf&"fffffdbdffffffffffffffff
  1523. wwff$"
  1524. wwfbD""f$fd$Ff&&
  1525. b$@@@ @
  1526.  "b"FfFbbfffdfdffFffffffffffbffffff
  1527. jff$"bjf
  1528. j&"b$bfFfffFbb
  1529. BddDdfDdffffFffdfffffffffffFffffw
  1530. ff&Fd
  1531. fFDDDd$fF$bd&f
  1532. fD@@@D@
  1533. BD"F&"bFfffff&fFffffjjfffffffffff
  1534. ffj&FB
  1535. jfbDDDdfFfff&bF
  1536. B DDDd&&fbdffff&fdfffffgfffffffffgf
  1537. ffbdvw
  1538. ffFDDDDffdb$bfd
  1539. """fff&&&&fdfdffffffff
  1540. jffffdff
  1541. f"""""FdFfff$F
  1542.  DDDb&fFdbfffdffF&fffwfvvvgfdfffvjjww
  1543. fff""""bfFf$Fbff
  1544. BD$fffD"Fdbbf&Fffbff
  1545. jffffff
  1546. fjf&bf
  1547. fjff&F"""ffdff&bD
  1548.  DDDbFb"bdbffffffd&ffj
  1549. fffffffffv
  1550. gfffw
  1551. wff&F""""FbFb$fff
  1552. "Dbd"fD$FdffFffffff
  1553. fffffffffffff
  1554. fff&f
  1555. fff"bDDDdffff"&b
  1556.  F$FdbDbDf$fffffFfff
  1557. jffffffbfffvw
  1558. jggfvw
  1559. jfffdF"BDdddb$fb&
  1560. ff&FDfdfbff&ffbffffffffffffdf
  1561. ffffD"b$""bfFff&fb
  1562. zjw{gb$"ff&fdfbfffjggffvfffffffv
  1563. wwgffw
  1564. zkffffdfDDDDFfFbbF&
  1565. f&Fdbffffffffffffffffddffff
  1566. fff&"bbDDDDfdf&f$f
  1567. zwwgfDDdFfbFfffff
  1568. jgffffffffFfvww
  1569. jffwwwff&FFd&"
  1570. ""f&bdFf"
  1571. fjfdFd&fdffbbbfff
  1572. fffffFffff
  1573. fffff
  1574. fFb"bf
  1575. BDDDdbfFfFf
  1576. w&fFbdfFfffff&f
  1577. jfgffffFfff
  1578. fffF$fFD DDD`fFfbdd
  1579. jfFbD$fffFfff&ff
  1580. jffffff$ff
  1581. jjf&&"Bff$"BD$f&fDfFF
  1582. jgFDfbf$ffdfffffffvffffFffffvw
  1583. ffF"bf&"
  1584. bfbfDdb
  1585. j&&F&fffdFbbfbfff
  1586. jffff&fff
  1587. jffDDdffFD BDff&Ff&f
  1588. jvkfbDbfffbfff&fffffvfffffffff
  1589. wwfFF bff""DDDbfffFbF
  1590. jfjff&b$ffff&fffbffffffFffffff
  1591. jjfff$BDdffF"""Bff&Ffff
  1592. gfffv
  1593. bffffdfFfffdffffffffdfbf
  1594. wffF$"ffF"DDDDbfffdDd
  1595. ffffff
  1596. ff&bFdffffbfFfbffffffb&ffb&ff
  1597. BdFdDFDD`fdfbFfF
  1598. ffffff
  1599. ffdD&bffffffffFfFffffffffffff
  1600. jjffDD b$F$ ""fdfffdbd
  1601. jffffff
  1602. ff&F""FDFfffffffff&fdFffffffbfff
  1603. f&FD F$FBD&"""&ffbff&
  1604. fffbbff
  1605. ffb$F"fddfFfbff&fffffb&fffff
  1606. jwffbDD@
  1607. BdDD""bbfbf ff
  1608. jfdFfffffff$Fbd""Fffb&FbffdfFf&ffffffj
  1609. ffjffffD
  1610. "Df"Fb$F"ffd&
  1611. Fbwg&"fDDfffffF"FDDDDbffff&fb&Ff&fffffff
  1612. ffFFDD BDDbDDDD"&f$tfh
  1613. fffb$ffdff
  1614. fD$bb""b$ffdffFffffdfff
  1615. jfff&"" DDffD$"bDd&fd$&f
  1616. jfb$FFffffff""FDDDDD"b&&ffFbfffFFffjff
  1617. ff&bD "
  1618. @&Fb"F"F$Ff
  1619. ff$Bb$"ffff&bDb$F "FdfffFfffFfffff
  1620. fffff
  1621. fffffFDDD bffd$""bdFbFbjb
  1622. fjf&Fd$""Dfff&"FDF"
  1623. "bD$fbfddFffFffffjfv
  1624. fff&""B 
  1625. Db"&FD$&bbf$
  1626. fjf&"""
  1627. @Dff&FDDDD$""F$bDfffff&Fffffffffff
  1628. jffjffb"BD
  1629. "FffbD$"""DbFfff
  1630. F&fFDDD
  1631. "@dFd""b$b"
  1632. ""F"b&fFFfdffffffff{
  1633. kvgvvff&&""B 
  1634. kfbDbDDD"f$bwwg
  1635. fbf"F""
  1636. DDfFDD$F"$""bDD"bbffdffffffffff
  1637. jffffFDDD
  1638. bjFf&"""""bDdfff
  1639. bff$""""B@$&"""""bF
  1640. """F$f&&fffbffffff
  1641. ffjfff&FDD "D@+fFDDDDD$&
  1642. ff&FDDD
  1643. "f&FDDd$bDDD"bDDff&FFfffffff
  1644. o"fffffffbDD B
  1645. jfdbDDDDD
  1646. fdfDbD"
  1647. "@D""bD$"F$"bff"&"ffffffffffff{
  1648. {ffjffFf""""D 
  1649. {dF$FDDDDD D 
  1650. BDDD"""FDFdfff&"Fdfffffffffffj
  1651. fff&fD
  1652. j&f"""BDD
  1653. ffb"F$"D D$DDDDDb$bfffff&bdfbffffffv
  1654. ffffb"FDD
  1655. {db$"""""""@
  1656. Fb&"BDF
  1657. $"B"bbDDDDFdffFfb"
  1658. j&Fbf
  1659. ffff&f&F""BD 
  1660. j&&F""""""
  1661. fff$d&$Bf""DdD$"b"bbfFfDF$bfff&fvz
  1662. fffFF""""BD
  1663. bFDD 
  1664. f&&FFDd"f"""bbDDD$Fdffff$FfffffffFff
  1665. jffffFfbDDDD` 
  1666. fdbD""""D
  1667. bdfF"
  1668. dDfFDD`&"""FbbffD$F"bfdfFfFfFffff
  1669. jgffb$FDDD
  1670. G"""DDDDDD
  1671. ff&FdFDFF&""bFDD$""FfbfFb$ffff$f&fff
  1672. jffffdfFDDD
  1673. jfd$"B
  1674. f&f&&fbDfF"D`fDDD$fdff$fDDdfdfFfffFd
  1675. ffff$"""""B 
  1676. 'FDDD "D "
  1677. bdfff&fff&"BD&b$"F"b&FF"""bFdfbfFffF
  1678. fffjfbFFFbDDDD
  1679. j""""D
  1680. ffbbfffgf&B bf&FbDDFfbd$bDdfdf$gfbfff
  1681. gjfffd""""""""
  1682. w$FD "DD "
  1683. fffffffff*"D@fDDD$F"f$"F"Fd"ffFfffFdf
  1684. fff&fDDDDD
  1685. """""B 
  1686. "@FFf
  1687. b$ffff
  1688. "jfb$Fbd$FFbDDd&bf"
  1689. Fbf&v
  1690. jff&F"FDDDDDD
  1691. BDDDDdffb
  1692. fffff
  1693. *"DDfb$Fb$FF""""bdFd&Fdfffff
  1694. fjjffffb$""""""b
  1695. fDDDD "
  1696. "bb"f
  1697. BDffFD$b$"bDD "Ffdf"vfrf&f
  1698. kffjgf"&
  1699. """FD 
  1700. {D$"""DD bfdb
  1701. jD dfFbFb$FDDDDDDd"f&&ffbbff
  1702. ffffbb"F$""F
  1703. FDD """DDd&&
  1704. {"Ddjf$b$FbDDD
  1705. "bFFff"ff
  1706. ffhvkfgvffDDD$bDD$"
  1707. kDDD BD
  1708. "fffF$F"&"""bDD`"f&"ffdfff
  1709. ffff&"FDD$FDD
  1710. FDDDD ""fb&
  1711. fgFbFbdD """DDdffbFjfvbfj
  1712. f&F&bD$""""
  1713. +"""D
  1714. B fDb
  1715. ff&b$F$""""F
  1716. bFF&`ffffb
  1717. ffffbbD"FB"b$"
  1718. jD"""DD$f&f
  1719. "bff"FFFbF
  1720. """BDdff"ffbdff
  1721. jf&"bDbdDFDD
  1722. FDDDDDDbD"
  1723. F@fffd""&b """"Bdf&"bf&f&fj
  1724. fffffbF"b$F$""
  1725. FDD B `fbd
  1726. 'Dff"FdfD&DDDDD$BFbFfb"&ftw
  1727. fgFFb$"b$F$"
  1728. ffDDD$"fb&"
  1729. Fbff&bFDfD
  1730. d&fff&ffbhfff
  1731. fffb$FFF"""Fz
  1732. jDDDD
  1733. +`ffFFbfD&DDDDDDf&ff&f"&&
  1734. vvfff&&F"bDd$Fb
  1735. {kj""""bF$f"
  1736. jf$bdDfD DDDDD$bf&bFDf"
  1737. jfjfffbF"b$f"F"
  1738. fbDDDDd"ff"
  1739. ktffb$FfF
  1740. F """""bDfff&bbDz
  1741. jwfff&bd$FF$bD
  1742. """"fDF
  1743. jhffDDbdd$BDDDDD
  1744. dfbdF$&
  1745. nnfffffD$"F$bD"b
  1746. f"fFd
  1747. FDDf$bjf
  1748. fFFbDbFF"""""BDffFf
  1749. &&ffFbDb&FDD
  1750. &&F"b"b "r&bfzd
  1751. zjffbD$Ff$""""""bf&bf"Fbd
  1752. ffff"b$fdDb$
  1753. jf&F"bDDD
  1754. ""j"F`ff
  1755. ff$bD$bb$"BDD bgFdF@f
  1756. fb"F$b"&b$"bv
  1757. F""""bDDD
  1758. jf&F$bD&&F"""""`f"f"d&Bf
  1759. fffd"Fdb&FD
  1760. jf&"F$F$F
  1761. "bdfFDf&f
  1762. jfbD$fbbbDDDDDdfDf"bbD
  1763. f&&Fdb&&F"Fdf
  1764. FDbD"""FD
  1765. b"bfj
  1766. fjF$"F"ff$"""""b&bFDd$b
  1767. fff"F$bDb$bffj&""FDbd bdFF&
  1768. kffF&"f"bbFDDDD$"b&BfDF
  1769. j'ffFbFF&F""j
  1770. v'"BDb$"fD"""b
  1771. jf&bDbDf&&bDDDDd
  1772. fDd$bb
  1773. ffFFf$b"bb$F
  1774. jD$""FF
  1775. kjf&"&&FFF$"""""bF"F"ff
  1776. vkffdb&fF$FDjjgj"Fb$bDfbd
  1777. f"fDdffbFDDDD bFD$"ff
  1778. jjfjbdFFb"bFDbff
  1779. """FFbDd
  1780. jfDjf
  1781. ff"fF&&&"FDDD
  1782. fDDbDff
  1783. jf&ff$fFdbdfffvFD$""Fff
  1784. wFdkF
  1785. offFdD$fbF""""""&""FDff
  1786. fjjff&fbfFFdF$bf
  1787. jFDBb$"f
  1788. fbFffbfddDDDDDFDD"bff
  1789. fb&FFd&b"f
  1790. ffvG"d$Ff
  1791. fffdDbff&F$"FDDD"bDbdfffjn
  1792. ff&fffbbfdd
  1793. &FFDf
  1794. f&FfffdD"F""bDD FDdfff
  1795. jk&Ff&f&&""fj
  1796. kffffffFfdDDD""F$""&&fb
  1797. jfffdf&fbfF
  1798. {gffffffF"""""""F"bDfFdf
  1799. fffdbffb&"bf
  1800. jfffffF$b$FDDDDDD$fbbD
  1801. ffdf&ffffFf
  1802. wffffbdf&FbD"""FDDb&&Ff
  1803. ffFbfdfffffgw
  1804. ffff"F""FDDDDb$FD"Bff
  1805. ffffbfffffff
  1806. fj&&Ffb$FD""bDDDd&"bf
  1807. ggFfFf"fffffgjj
  1808. {ffffbf$FDb$bD"""FbD""f
  1809. j&fdfffdffffj
  1810. zjfffdfff$FFDD$FD$&b$F
  1811. jff&fdfbfffffj
  1812. fffffFF""F"""FDDDbDDDffjfdffff&ffd
  1813. jffffffdffj
  1814. jff@D@
  1815. ffffffffbdD"""""""""FfvfbffFffdffffjjgjwGFdddff
  1816. ffffb$"&"F$b$"""bDddffffffffffffff
  1817. FdFFF&fbfff "
  1818. gjffffffbFbD""""bDD"Fff&Ffffbffbdf
  1819. vjwjvg"b`bdF&&Fb
  1820. ffffb$&"""""""""bd$ffdffffff&&bff
  1821. fffF$F&FD"F"b
  1822. ffff$F"""""B
  1823. """&fffffffFFfbffgvjv
  1824. &FbDb&fdD"
  1825. jjffFfDFbDDDD "DDDDb$fffffffd$ ffff
  1826. *b$&bD""F$b
  1827. gwgfFfbDDDDD
  1828. "F`dfffffff&Bff
  1829. z'FD"FbDDDDD
  1830. fffdb$""""BD@ B @
  1831. "fffff&f$bd
  1832. *"Fdb$FDD bf
  1833. gfff$F
  1834. "@Dbfffff"
  1835. bfjjjgw
  1836. jD"FD"b$"FDk
  1837. fdFFFDD DD@
  1838. "Bdfff&"Ddfjff
  1839. ffff&"b FDDDD D
  1840. '"b$"
  1841. b&FDDbff
  1842. vwwfww
  1843. g "FbDDDDD
  1844. DDDffffDD "ff
  1845. jD$""F""""
  1846. B bFfffff
  1847. jfffff
  1848. jzwwbDb$""FDD
  1849. @$fffffff
  1850. j$""Fb$"""b
  1851. bffffjvv
  1852. FDDDD
  1853. n&""""bdffffff
  1854. b&fffb$FDD
  1855. &Paint.app
  1856. 5.0a  Weighted Crunches
  1857. 5.0b  Weighted Knee Ups
  1858. 5.0c  Opposite Crunches
  1859. 5.0d  Scissor Slams
  1860. 5.0e  Straddle Crunches
  1861. 5.0f   Leg Lifts
  1862. 5.0g  Lying Twists
  1863. 5.0h  Power Crunches
  1864. 6.0e  Muscle Groups
  1865. @AWeighted Knee Ups
  1866. Muscles worke: Lower Abs
  1867. 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.
  1868. Perform 12 repetitions.
  1869. Sketch
  1870. """bUVTE"F%V"V%b%"b%&"Fb%FDD%bTFDTUF&bEFbDffffff$F"b""d&"f&B 
  1871. b$bDDDb"bDb"FbD&Fb$FD&b$FD""F"FD"""bD$&bDDDff&fffffFD"bFF@$"
  1872. EU"F%bE$&VUUb%VEb%VEbUVVb""b"&bE$bUfeFD"DFd&ffbdbbddFDdfd&"B@@
  1873. "F$bD""FDb$F$Fbb
  1874. FDbD""bD$""bD$&F""FFdbd&""fbff&ffFFDD`$FD""" 
  1875. &bE$FT$bb$Vb$bTTe"f%&fe%&V"b$bVTUEDedF$FDddfffff&Fbb&bDffff$
  1876. "F$""FFD$"b$F$&fDD"FD$&FD"""FDDb$FDf&bbDD"FffffffffdD""f&Fffff
  1877. $"b%b`f&"f%FbVD"&fDbebUb%bUeeFb%VDDfffDff$"ffffff&F&fD"fffdffU
  1878. FdDD&$fDF"FbDbbD""b$F$&&F""""b$F"F"ffF&"""bfffffffff"&"ff""bDf
  1879. %bD"VbE%&FF&V"FbEb$"VDFb$Fbdvf&bfff"ffffffffbf"
  1880. DbbdB BdFbd$&&FD$bDbdb$&"""bfdfFb$"
  1881. ffDDDdffffffff&&Fbd
  1882. f"bDf
  1883. bTbUTRb&V"b$V%Vb&F"VDfff&FDvgfDfff"fgff
  1884. ffffbb$b
  1885. gF""V
  1886. D"Bdf&fd"F$f$fDDbd&Fbb$FD""bfffffbF
  1887. jff$""bdfffffffff&F`
  1888. UffFffbV"VD%b$VE%"Vb%&bUEdffff&btwfFbff$
  1889. ffffffFFdD
  1890. $"@ bfFff&fDb$F&Fbb"f$FFF"Fdf
  1891. ff&""Fffffffffffd"F
  1892. BVDFVf%FbT"Vee"Fb%b%b!fvggjfF
  1893. zffdffbd
  1894. fjfjfffffD"
  1895. B@@`D "Fb$fdb"FDb$bFF"f
  1896. jffFD$
  1897. ffffFfD
  1898. Fb$V"FdUbfUbV"bDbfv
  1899. wffbdfFf
  1900. wvfgfffff$f
  1901. b$FbDb"fD"f$bd$Fdf
  1902. jfffD$
  1903. jfjfffffF"
  1904. Vb%f$V"feEbV"F"b
  1905. wgffdfF
  1906. fgfffffdd
  1907. db$F"FdD"F&F$f$Fdj
  1908. jffF"bd
  1909. ff&&b
  1910. @D%V Fb"fe%beb"bTe
  1911. wggff&F
  1912. ffffFF
  1913.    $Fdfd$f$FFFF$f&Fb
  1914. ffffb
  1915. Vb""FbUb%bbbbEDbe
  1916. fwwwfffff
  1917. ffff&
  1918. @bDDF"&&FF&Fddf&&b
  1919. ffffff
  1920.  b%V&beE"beTd&F$FDe{
  1921. w{wwk{
  1922. jggff
  1923. wgffF
  1924. $FbDF&fd&FfFDffbbd
  1925. ffffff
  1926. jffjfd
  1927. @!Vb%bbb"&V%befbff$Fv
  1928. jwgwg
  1929. "Fbfd$fbdbF""ff&&b
  1930. jfffff
  1931. bb&b%f&V""VE$ffffgDfwk
  1932. B"FfFb$ffffbfbFd
  1933. fffDj
  1934. `eDe"fffffD$"fdfvffffvw
  1935. D&bffFfffffbfbffff
  1936. A@V&fffffff&fTffjw{gvjv
  1937. `dDdfffffffFf
  1938. fffff
  1939. "&@fffffffvfffdffw
  1940. B&"bbFbffff
  1941. fffffff
  1942. @%fDVbef
  1943. vffzkffffgwj
  1944. `DdddfF
  1945.  F F&f
  1946. vfffffg
  1947.   bfbb&fffjff
  1948. ffffffjjf
  1949. T%"&&f
  1950. DbfDbbdf
  1951. jfjffj
  1952. bbf DT"fE%
  1953. "&F"fFff
  1954. UffPUU"bTU
  1955. vwggjfv
  1956. fbf "bdD$fdf
  1957. jffffffff
  1958. jfUE""VU"v
  1959. jvwww
  1960. fffDDD$""D
  1961. jU%FDDDffffjj
  1962. wfjwj
  1963. ffjDDDDDdf
  1964. v ""D
  1965. gvgfffw
  1966. fffDDbDD
  1967. jffff
  1968. uz&bU%"B
  1969. fff bD "df
  1970. """"BDDffjf
  1971. vFPUUU T
  1972. ff""""""BDdf
  1973. fjR@UET%bD
  1974. wwwwf
  1975. B ""b""$bjjfffjfj
  1976. fvR DDDTbFD
  1977. fzwvj
  1978. """b$bf
  1979. ffffffff
  1980. """"F"b&Fz
  1981. B"DDfdf
  1982. gv"" Uf&b&fv
  1983. fdF$fb
  1984. @Tfebb&fff
  1985. fdf$&fbfffjf
  1986. jfffff
  1987. @TV&VfTfffVf
  1988. ffffff
  1989. ff"@ $fdbDf$fddffj
  1990. ffffff
  1991. DDdV%feffVFff
  1992. jffdf
  1993. ff"@DDbbbDFfb"bF
  1994. fffff
  1995. ""&&Vfedff$f
  1996. f""bDbF$bfFf$Ff
  1997. !"F%bbVfffFbf
  1998. ""b$FF$b$fdbdf
  1999. jfffffff
  2000. "&b%VffffFdf
  2001. vfffffffff
  2002. f{wf@ff
  2003. ""b&bbbff&Fbf
  2004. jfffddffffff
  2005. jzBff
  2006. VU%fEV$Vb&fb%
  2007. wfffv
  2008. ffffffffdffffffff
  2009. "DDb&bb Fd"&b
  2010. jffjjfffffdFffdffffff
  2011. "BD%Ve%
  2012. "Vdbffffv
  2013. zwvffffd$Fffdffffffff
  2014. &DDbb"F b"&Fbffbf
  2015. fffffffffff&ffffddbF
  2016. ""b%Vd"DbeVfff&f
  2017. fffjffffFbfffffbffFfd
  2018. fD$Fb"
  2019. ""&bbdff&
  2020. fffFFdffddff&fbfbfdfb
  2021. c%V%FeU!dbfff&fffv
  2022. {gfggfffff&fbFfddfbf$&"fg"
  2023. &F"F$"
  2024. f&f$fffbbfff
  2025. ffffffff"b"&bbffffDfbfff&" F
  2026. GFDbbb""bUffffffefff
  2027. vffgfff$f&f
  2028. F"bffffD$"bff
  2029. &"FDDd$ffffbdfffff&f
  2030. fffffffffbD
  2031. jdfdF"bfFfdbFF B
  2032. GDb%fe""V&VffeffffF
  2033. gffffffdFdd
  2034. GDfdf&&bDdff
  2035. &""F"F"ffdfffFFffff
  2036. jfffffffFb"F
  2037. kbDf$bD&"&&f
  2038. G ""b%V"Vffbfffb&fF
  2039. kgfffffffdd
  2040. +fDbFb@DdbF
  2041. &""bDDbdf&ffdffffbffffjfjfffffdDF"
  2042. "&F "ffff
  2043. VV%beeVfffb&f&bFbf
  2044. jgffffbff$f
  2045. +""b"b"FbfffFf&fbffdff
  2046. jfffffFDb
  2047. ""bUD%f%fbf%fbf"fFbfvggfffffd&F
  2048. oDDD$&FD"fFfbfF&fF&fff
  2049. jffffFFDb
  2050. """"b" bTd%fdddbdfbff
  2051. fjffdbdbb
  2052. Dffv"
  2053. ."bdb
  2054. ""FbFFFF&Ffff
  2055. jfjjfFf&b$
  2056. {""B$f" 
  2057. ""&bbdbDbfdfffg'fff&F&
  2058. kfD$"
  2059. kFDdDDD
  2060. BDDDF$F$bdbbff
  2061. fffffdbD
  2062. FbbFbDDD
  2063.   "bD"""b&ffvjfjffFF$b
  2064. fD$"""B D 
  2065. kF$b"F
  2066. "F BDddFf
  2067. ffffffbbd
  2068. jFdDD"bD
  2069. '"VE"D 
  2070. @$&bfvjfjf&&FDvw
  2071. *"&bD
  2072. FbDbd
  2073. D @DDdffffffffb"fff
  2074. &b"F$b
  2075. DDdfwgfjfffdvj
  2076. zFD"F&fvB 
  2077. F$bD"
  2078.  ""bbfffffff$
  2079. jf"BDD BDDD
  2080. {+"F$b
  2081. {f&" BD 
  2082. $&fww
  2083. jfFFf
  2084. Gbdww&D"""FF$FD$bDd
  2085.  "&"Fbff
  2086. fjjfDfff
  2087. jjf$FF"fF$Fb`dFbfffF"
  2088. kEU"Bffff""bDFD"F f
  2089. vwvgf&f
  2090. '"bdfbfb$&&"bdffffd
  2091. &"FDbff&"DDDD`b$bDbd
  2092. jffF"ffffdFfffffjff
  2093. j%"""""B "f$F&"F&Bdff
  2094. vwfFfv
  2095. {bFdfffffFfzj
  2096. *""bDDD "$"FdDfdDfDf
  2097. jjffff
  2098. {g$V"FDDDDbfb"&"F""fdf
  2099. ffffw{
  2100. gfvfj
  2101. *""bDF""b$"fdbfbdbbDdjffff
  2102. gDD$"bD$FFff&&"FD$&bffff
  2103. j$""&"bD$bD"Fdfd$bFffff
  2104. jDDDDb$bbF"Dbb"Fbfffz{
  2105. jbDDD$"FDD`ffff&fFf
  2106. ""F`$"f
  2107. j"FDDD"&
  2108. w"""""b
  2109. k"""""`f
  2110. "bDD 
  2111. gff$ffffffww
  2112. wfffffff
  2113. jjffffff
  2114. fffff
  2115. &Paint.app
  2116. Sketch
  2117. fdf&bDD""""F""
  2118. "f%fb%FU"BV"F%V"V"""bUUDDTEbU!ED"bDUD
  2119. UbEDDD
  2120. "FfF""F$&F$bD"BD"FD$F"FddDDbDDDb$F"F$F""b$"b
  2121. """""bDDD@DDDD
  2122. ffdb$F"V"bT"&d"""D"VD$b"
  2123. b%"V"FUEb$"V"b$""""""V%""""""""bUUUU
  2124. &"F&F"b`D"FDD&BDF`$bbDFDb"F$b$""FDDD""""F$FDD """""""D "FDDDD
  2125. bffbbE"&bdDbUd"E
  2126. "bU$&"FDd%VEUbdU%"VU"F"bDU""UUUD""VUU
  2127. """""
  2128. fbb&&FD"""b$DF
  2129. "FDdd$"""&b$
  2130. bD$b$bDD""""""F"F$"""BD$FDDDD
  2131. "&fbUbeT&F$"bfVffff&b$""VV%F"VTb"VU"F$"FD$VUU!b%bD""""
  2132. fff&&""bDbD
  2133. j&FF$"bDbD"FD$"F$bDDDb""FD
  2134. "F"F$""""bDD$""
  2135. DfbVFfd%bU%
  2136. Deefffffj"bbb$F%bTbDU$"VUUbUET%""BDD$bD""""D$"RE 
  2137. ffdbd"
  2138. "F$"B 
  2139. f$""bfffFD$FbD"bD$F"FD$F$&"bDD
  2140. "b$"FDDDD
  2141. """"BD
  2142. bff&fFb""F"
  2143. "%Ff%UbTb$b$V%FbEb%F"FD%"VbU
  2144. """"""""ED$"""R
  2145. &"ffffDdDD
  2146. b$FDD"FbDDD$DD""""F""""BDDDDD$""BDFDD
  2147. fffffF&"V"
  2148. @ @ d
  2149.   Vd%&&""Vb%FFbTbUbT%FT
  2150. """""bT"""""bUUU
  2151. bbb&bfDFbd
  2152. b"FDDb$b$FDD$F$F$"FDDDD$""""FDD
  2153. bD"FD 
  2154. ffffVFfb%V
  2155. B$UUbU%V""bbbRbU"V%"FbDDDU"FDDDDDDf%"""
  2156. fffff&b&F$
  2157.  Df$"&F$b$F$Dd$FD"FDDDD bD$"FbDD
  2158. ""FDDD
  2159. ffffff&FbF
  2160. &"VdUbDVF"FV""bET"V"""
  2161. "VDDTUDDDDfdF""
  2162. fffbffbf&"@
  2163. @DDb"""&"bD"bdd$&FD"bDDD$b$Fb$"""bf&bDD
  2164. befffffeb&
  2165. bVETFbUe$&b%""VU"bU"V%"TUTUED$""bff&""
  2166. fFfffffFf
  2167.  @@$b$&b$b"FD$FF$""b"bDDD
  2168. ""F""""
  2169. "bjfF""
  2170. FfdfffffV&
  2171.  DE%FU%"F$b"V"bVbbD$VUbTU
  2172. &beb$"bDd
  2173. fd&ffffff
  2174. &Fb"F&"FDd"F"b$$FD`$"""bB&F$FF""b
  2175. bffVfbfff&
  2176. PaUbEdUEVbF"bee%VF$F&F%VUUeUf&"""FDjw&"b
  2177. ffffdffff& 
  2178. D&F$&
  2179. F"b$bd$"""bDbbDD""BD"ffffddD$
  2180. "fff&fbff
  2181. D@TbUUbbd%b%""V"V"bT
  2182. b""""$fffff&"FDfgfD$
  2183. f&bfff&fff
  2184. $"$Fb$""F$FFFbdb$F$fF$F""FDfffffFbD
  2185. fffef&fff&@
  2186.  "RfFeET%Vb"""b%F%VbU
  2187. Fb$"bfffffgf$F
  2188. fffffdf&fd
  2189. ""b$bDd$FbDdd$FD"Fb$f
  2190. jDDDDdfjffjf"b
  2191. ffdff&beV&
  2192. B%FUf$&"Vb%V""Vb"Vb%bb
  2193. wbDDdff
  2194. &fffbb&Fbb
  2195.  F"bfFD&bDFb$FbDdd$FF
  2196. j&FDDfffjffff"
  2197. f&"f&&bb%F
  2198. @@ D%""bfbEV%"$Fb%F""V"b
  2199. fDDdf
  2200. fff&bbF$F$
  2201. DbD`ff$"bDdFb$Fb$Fb$f
  2202. jDDdff
  2203. jfffff
  2204. beTe&"bVbF
  2205. !b%F$f&Vf%V"b%"b$Fb%bff
  2206. FDfwj
  2207. fff&Ff$"&b
  2208. `D$Fbf""Fbd$Ff$Fb$FFffffff&"f
  2209. bFUb$"FfbF"
  2210.  Efb%&b%Vb%"VaUT"&bbU&ff
  2211. gffDd
  2212. ff&FbF""F"
  2213. `$&FbFbb$FFb&&fdDF$fb$f
  2214. kff"f
  2215. %bEb$bee$f%
  2216. RVbbU%V%V"b%"R""bDb$"
  2217. {wf"ffffw
  2218. zwwgb
  2219. F&f$F$F$b$b@
  2220. $Fb$F"FFbDfDf$b$b 
  2221. ffjfjfjffj
  2222. bE"VbVbF&F
  2223. `UE""""""Fbbe$"V&"&"F&F
  2224. f$fvjw
  2225. F$Fb$b$"F"b
  2226. &F$bffFFd$F$"fdDFbFbDbD@f
  2227. bVb%VVbd%fF
  2228. `"bVUE%bEVbeFf""&b
  2229. bfffffzfd
  2230. wgfv{wg
  2231. $b$b$bD"F"b
  2232.   DBb$fF&bD$"""ffb&f&FFDB$ffffff&bf
  2233. V$"&FF&feEV& 
  2234. TVE%VFdb&fbffffffDbDbd&"dffbfffff
  2235. bFfbdbb"Ffd
  2236. "b$FDdb$B$&Fdfjfff$&&bD"bdffffffff
  2237. jfffff
  2238. &"FUF$Fe"V"f
  2239. P%Vb$"&Vbbbf&ffgffFbbFf
  2240. F$b&fffffwv
  2241. bfb&bb$Fdbd"
  2242. bDb$bbD$&Ffbbffffjf"Fd$DDD&ffbbdff
  2243. jfjffffff
  2244. FDde&VFbF$VE
  2245.  "&FT%VbUe%fffffvgfdDFF
  2246. B$bffffffj
  2247. ffFFF$b$bb$f
  2248. DdD""Fb$bfffdfff
  2249. ff&fb$D"Dfbbf&Fff
  2250. fffffff
  2251. fffbeb%V&Vb"
  2252. @ "f$V%"bTfffff
  2253. jFFdF@Db$ffFdff
  2254. fbF&F$FbDddd
  2255. DD""bDbF$ffffff
  2256. ffffb&
  2257. "B$ff&ffdff
  2258. f&fbbbd$f""&&
  2259. "bU""""bEfffffjwvfg&&bB "FFFffFfdfv
  2260. ffF$&&&b"bfD
  2261. @DD$&""b$"ffff
  2262. ffffbf DDb$fFbdFff
  2263. ffffUbU&f&ffb DDTU"U""bgfffffgffffff
  2264. "bDfffffdffffwgwvwjf
  2265. fdfbf$fDbD"&&BD$FbDD Df
  2266. ffjfffffffff D$""fd"b&fdb
  2267. f&f&Vf"ffffbb """""
  2268. fffvfjffwvff&DDD$ffFd&bFfffwwj
  2269. ff&ffbffffff&DDDDD"bfff
  2270. fffff
  2271. ffff$
  2272. DDDbdfFDfdFf
  2273. fffbf&ffffwgf
  2274. ""VUTUj
  2275. ffwffgf
  2276. jjfff&DDD$ffD"&bfdFv
  2277. ffff$fffffff& ""bD$"ffjf
  2278. ""DDFf$bFdFffjffff
  2279. ffffffffv
  2280. jffU!&"FDDf
  2281. fffF ""FffFBDbFbdrw
  2282. fffffffffff
  2283. &BDD"bDDjffff
  2284. jffff
  2285. "B`DbdD$f$&Ffffff
  2286. jffffffjffffj!"b%"""
  2287. jvgjv
  2288. fvffff
  2289. """&ff&"FFfFbf
  2290. ffffffffffff&DD$"F""
  2291. jffffffffjf"
  2292. "DDb&F
  2293. bdbdddjf
  2294. ffffffffffff&""F""""
  2295. {fggfgffffw
  2296. "DD"&fbD$FfF"f
  2297. jwwkfww
  2298. ffffffff
  2299. BDDDb
  2300. kffff
  2301. fffB@"Ddd"&
  2302. F&bddbfjf
  2303. fffffffffv
  2304. vV!DDDDD 
  2305. z"DDDDFfF"bbfFFd
  2306. ffffffffffff
  2307. DD$"bDD
  2308. BDD$fFb
  2309. "&"b"&ff
  2310. fffffffffff&"""
  2311. Ddvgfgjffjgfjff@ BDFdf$FDbffdDbjjjwgff
  2312. fffffjffffff
  2313. DDDb$""""fff
  2314. jj D""bF"F
  2315. "F$"&&ff
  2316. fffffffffff
  2317. RUUUU
  2318. RUEfjgj
  2319. B bDdfDDDbbfbDb
  2320. fffff
  2321. fff&B ""bDDDDDd
  2322. jfjf@D
  2323. "ffF&
  2324. DddD$f$ff
  2325. f@&Dfff
  2326. ffffffffvjfF"""""FDDDDDvjvfwfffvf
  2327.  DDD$fD
  2328. ""FfF"F
  2329. ffffffjffffF
  2330. DDD$""""Fdffffffff
  2331. f*BDDDbf&&"Dbd"bDb
  2332. ffbffjgj
  2333. vfg """"""b%bTv
  2334. fffjffvwj'  Bd$fb"
  2335. B$"fFf$
  2336. fffffff
  2337. ffj&DDDDDD""F"$
  2338. jffffffjf
  2339. &""""Fff$"DDF""FF
  2340. jjffj
  2341. Vfffffgvj
  2342. f&RU!TUU%VTeV
  2343. fffwv&
  2344. DDdF&F
  2345. D$bDf$"b
  2346. fFfffffffff& """"""bf"bf
  2347. fbfffjff&"""b"fbb
  2348. @D$F"Fff
  2349. fffffvjjw
  2350. &BD!"""V&be$
  2351. D Fdff$"""FddbDD
  2352. jfffff
  2353. BDDDDbDf&f
  2354. jf& """f&&F
  2355. vfffvjjjff
  2356. "E "Fb$fUefw
  2357. ffffjw
  2358. DDdFdb""$D$bdfbD
  2359. fff"@ """"bFfFFjf
  2360. ffjfff
  2361. fF """bffdD` F"""Ff
  2362. vffjfvf
  2363. R%f&bVbVef
  2364. wkff{
  2365. vwgzG
  2366. bDff$""bFDD$fd$
  2367. `D"b&bddF$j
  2368. fffff
  2369. "B fddfF"bfbDD"Fff
  2370. ED%ffUf&Vef
  2371. F@DDDFf"FD@ff$"b$bv
  2372. ffjffj
  2373. DFFDfDDFFDfffffjff
  2374. """&fFfbDDffFb$F&
  2375. fjwvffffvff@ETUbf%ffddffff&f
  2376. wF@DDbdf&F$b
  2377. '"F"Fv
  2378. fffffffffff 
  2379. "bd$FbD"FDdfffF
  2380. "BDDFdbbD
  2381. jDDddf
  2382. ffffffwjwvf
  2383. D!"VbbD&fbffFfFbzfff
  2384. G@DDddF&&""
  2385. FD"Fj
  2386. fffffff
  2387. "DDbD$fD"fDDf$fDj&f
  2388. D DFffdF""
  2389. &FDbffffjf
  2390. vvfgffffvgjD "VTfV"fdDffbf"Ffff
  2391. "bd$fFD$"
  2392. fffffffffff
  2393. """f"bd"&fF"&F&"f"j
  2394. @ "Fb"ffD"
  2395. fvgffffffv&BDDDbeF"fDF$fFFDbfFff
  2396. fDDbff""F$
  2397. k"fgf
  2398. ffffffffff& DDDD"bd$fdffd"bDF"
  2399. F*B$fddffdD
  2400. fffffff&
  2401. RU"fd&FbF&Fbf$"b$Fx&
  2402. f DFbFD"""
  2403. +bjjf
  2404. ffffffffffJ bDD"FD"Fddf&FF""bD
  2405. &&D$b&ffd$&
  2406. fbfff
  2407. D bDDbfdbFFFbf$bDD {&fff&"FfdF"&F"
  2408. wfffFw
  2409. fffffffff
  2410. ""bdD"FDdddfDF"""
  2411. nFjff(
  2412. "FFffFbD
  2413. jjfjb
  2414. G "b$FdD"fbF&bfbDDD
  2415. kFjff*Dd$f""bDb
  2416. jffff
  2417. DDDD"F$b"&fD&&F"""
  2418. **""fbff&&&
  2419. ffwwvv
  2420. ""&&"FFDbbfbb$"&b
  2421. DD"&fDDbD
  2422. {hfffD
  2423. fjffjf
  2424. BDDDDF"bD$F"&&FDD$fFF
  2425. "bdbDffD&
  2426. fvvjfvvv
  2427. K BDb&bd
  2428. DD$fbFbDbbf&B
  2429. vfF &&ffDD&F
  2430. "bdD""&"DDD$"F"FDfF`jhf
  2431. DDb&Ff&Fd
  2432. * f&&@f`
  2433. ffvffvg
  2434. +""""FDb
  2435. "b$Fd$b$bf"b+fh#"b$bf"bdF
  2436. *BDDdbd$
  2437. "b"F$FffFdF$F" "b&FfFbd
  2438. {DDDD$"F
  2439.  Dd"FddD"ffbf"&
  2440. "DDFb&Fd$F
  2441. fffff
  2442. jjDDDD"FbDDDDdbF"bdff$fD
  2443. &"bdfbb"bb
  2444. {""bd$"$
  2445. ""bD$"f$bfFb&"Bb$ """fddfd
  2446. """"FbFDD$F&FfFFfDddBDb`FDbdfF&FDF
  2447. FDDDDDD
  2448. bDDDbDddbf"FdD b
  2449. ""&&fbbfd
  2450. bD$FbDf"""&b$f&F$FDb
  2451. $"bFDdbbb&fD&f
  2452. BDDDDDDDDbD&b"bbFdf$bf d
  2453. "FDf&b"fd
  2454. """"Fd&FD$bD&ff$b""FD&DfFDbf$b&fFF
  2455. ""b$bD$F$bbD"&&fF"b
  2456. bf"DDbffbddd
  2457. "DDD"F&"FbF&FfdbFbdD$"dfdD&f$FfbFf
  2458. ""F$bDDD$bDd"&f$F""bDtfBbdFffD&&F
  2459. "bDDbDbF$fFdbDb$bF$"hf$""fFbfdbf
  2460. ""BD$FDD bFDdF$&FF&bDDjg
  2461. &fbdf$Ffd
  2462. BDDDD""f$bb"bbD$bDF"bjfb"Fffdff$F
  2463. C DDF""""FFddF$fb$&""bfg&b$bf&fdff
  2464. "DDDDDDDDbD"FbFD$FDd$d
  2465. fF$b&Ffb&Fb
  2466. C DDbD""""f$bdd&F"FFDBf'f"FDfbfbff
  2467. "BDDD$"B ""FF$FD"Fb Fd
  2468. f$bbfb&Ff"f
  2469. 'DDDbF$"""""bFbb$b$&"BFfFF"F&ff$fb
  2470. "b$bD
  2471. DDDD$bD$FFbD"bfdb$fddbFf&f
  2472. KD DD$"B
  2473. "DDD$&FDDDD$fDfDbdDf&fFbf
  2474. K ""&FD
  2475. "DDDbDDD$"b$b"fdfbdF&fd
  2476. kDDDD"""
  2477. B """""bdD"b
  2478. fbDb&ffddFf
  2479. +"DD"&"
  2480. BDDDD"
  2481. FD$bbDbFdDFFFdf
  2482. ?"""bD"
  2483. @ ""DD$bb$&&b"&bF&ffd&
  2484. .BDD$FD
  2485. @D DD DDDDDDD$"F&F&bbbf&b
  2486. """"""
  2487. DDDDDD$"&&b$Fd$&Fdff
  2488. "FFDdff&@D@
  2489. "FDFb$bDbffff
  2490. DDDDDD
  2491. @D BDD
  2492. F&b$FF&fdDff
  2493. j""""b
  2494. "D """bFD""F"bfbf
  2495. {"""bDD
  2496. @D FDDDDbdFddddF"Ff
  2497. """"""
  2498. @ """"fD""f"Dfff
  2499. FDDDDD
  2500. ""BDDdFFDFFff$ff
  2501. $D@Db"bb$FDbb
  2502. FD "F"
  2503. "$"&fF&"&&&f
  2504. jFDDDD
  2505. jffffF
  2506. FFF$DfbDbf
  2507. {G """"ffvfffd""
  2508. " F$bFfD$&Fd
  2509. "ffffd&"B@
  2510. $F&bD$Fbdf
  2511. {'"""""""DffF"""
  2512. "bDF$""Fbd
  2513. JD """"""""F """B  
  2514. $"b$F&F"Ff
  2515. ""FbD
  2516. DD "bDDDDD  @D$FbDbddf
  2517. *DDD """"" 
  2518. D$FbDDDDD 
  2519. "bDbDF"
  2520. &BDDDDDDDD
  2521. "FBDD$bDD
  2522. "BD$$"bd
  2523. jD DDDDD""""bdd FDDDD @DDDF&Fff
  2524. &"""DDDD$"bD"F$fbbb$bD
  2525.  $"bD"
  2526. """"""""FDFF&"&FD$"B
  2527. DDDDDD$bFbbDfDbD
  2528. """BDDDDDD$b$"f"f&Fb"""B`fff
  2529. {gDDD@ DDD$FDDDDFbdFdDD$"B
  2530. jfD """"""""""""  "b"bDDD&Ddf
  2531. fBDDD
  2532. """""""F fFDfD&&""Fffjw
  2533. ""D DDDDD
  2534. ffDfDb$FDdFj
  2535. {g"D "B
  2536. B "B  f
  2537. ffDDbffv{w
  2538. ""Dfjf
  2539. 'fzwF "B
  2540. kDd' B
  2541. "d@ @
  2542. fF@fF
  2543. og&"fwvj
  2544. ff&ff
  2545. ffff"bff
  2546. jffffffff
  2547. &Paint.app
  2548. 5.0a  Weighted Crunches
  2549. 5.0b  Weighted Knee Ups
  2550. 5.0c  Opposite Crunches
  2551. 5.0d  Scissor Slams
  2552. 5.0e  Straddle Crunches
  2553. 5.0f   Leg Lifts
  2554. 5.0g  Lying Twists
  2555. 5.0h  Power Crunches
  2556. 6.0e  Muscle Groups
  2557. AOpposite Crunches
  2558. Muscles Worked: Abs and Obliques
  2559. 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.  
  2560. Perform 12 repetitions, then 12 more with the right elbow toward the left knee.
  2561. Sketch
  2562. bVUebb&f$"bfdefefVdfVf%ffefV"Vf%ff%ff&FVeUe"fDfVUeVfTVfVffVee&fdbV
  2563. $bfFddb"bf&FFFD""bFFfDfFbf$fffDfdDf"bbfd&fbd"fDffFd$f$Fd$"bFFDD"fd
  2564. VfDeFf%fFDUeefffffdeefb%&FfffffbVf"f&&"&b&f&fFfUDdVfVffFbffeef&fU"
  2565. b$f"fDf"bffF&&"""FF&F$ffff$fff&&fbf"bbfF&b"bb$"ffF$FdDDbFFDFF$b"fd
  2566. UbFf"&"f&""bbbfff&fbffV&bFfbfffb"&&f&fEdU&f&fbfVDbfe&fffdefebF&f"&
  2567. &FbddbfFDff&ffDd$f"fb"fd&ffffff&fbd$bFfFfbFf"&"b&fDfdFDDFFD"fbbDd"
  2568. T"F"&&"bfDDbFUfVbUfV$fVffF&fffgfbdVVfeUdDDeUfFffDDfUbeffde&f%&Ff"f
  2569. &fddFbf&"f&Fdf$fff$bf&fbbfdffffDf&fdbFfFffFfDdDDffDfFFdDF&b"bbbbdD
  2570. E"FUefVVf"bebUf""bffff"&fef&VbdfTe"&VeVeDDeVf"f&VUfDddVfdD&f&Ve%&f
  2571. bdbfFDdd"fF&ff$ff&"ffffbFFDdff&FfFfFf&fFffFd$fFDdfDfFFdDFfbFDd&FF"
  2572. &fVDbfFVe"bbU%fVVbf
  2573. ffVfdfffffff%feebbeeUUeVb"bfVUfDddVfd$Fdf&bfee
  2574. D"f&fDdbFdfDffFfdfbf
  2575. jfDfdfffffbfbF&fffFffFdfdf$bf$fFFdDFbfF$b&b"&
  2576. Vd%bVf"&b&"f""fb&Vfv{g&fVFbffff&&&fbf&&fVVeVUVUbfUVFdbVfe&"bV&b&fb
  2577. D"FFb$fb&FfFdf"&fff
  2578. fFFdf&Ffffdbb"fDdd"ffFdfdffDfdbFfdF"bffdD&bFD
  2579. b$be%Vb%bdEbf%fbUT
  2580. {ffefffff
  2581. ff&fe"fVVf""f&VfUUfUVedUbeffEUVfb&bf
  2582. $F$"FbDFFF&fDfFfffffff$b$"bf
  2583. ffbdF&fFdd$fffffDff"&fF&ffFDDffdd$bfD
  2584. VeVf%VVe%"""f%f%V%
  2585. ffff"ffffff&f&bbbbVffffbVbfd$fVUed&"fffETFFf&"f
  2586. bFdDb"b"bfffFfbfff
  2587. fff""FFF&fffFbf$&fdFbdfff$FFfddf&Fbfb""ffddDDfF
  2588. %bV&&ffdfDTUe%VUeDfff&f&b$febVfffVfff&ffffffffebV&"bbf$fdfFD&&ff"b
  2589. F&&bbD"&"fffbbffFfffff&FDfFF&f""FdDb"fb$fFfFFD&&fbf&fDfb&"bfDFFDdf
  2590. T%bf%&fbfFT"&Vbbebf&fEbf"&fdeVfffff&f"ffffffefbb"fffVf"&bffDfbbfF"
  2591. fbFDFF$&"bffbf&ffffdbffb$bbFFfb$bDfd&f"bfff&f$f$fFfff$fbfD"f"&fDdd
  2592. Ueefdebbff$V&"bffffV&&&&VUfe%bffffe&b"f&ffefffVfbeffbf"FDfdFdFDfFF
  2593. f&""&"F$"Ffddff
  2594. j&bdfbb"FbFff&FF$Ff&fDbdffbFfd"f&fffddf&"&bFd&Fdd
  2595. bUffbfeVfeUfVTewffbeV"V%b!&fbVffefffbbfffffffeVf&fVVFF&"bfFfdFDd"&
  2596. FfDDDDFdDFfFdf
  2597. jf&BddbF$&bbFddb&FbF&FDDFfd&fFf$bbfffdbffDdDFdfFdF
  2598. e%ffffe"feUe&b
  2599. zgfFd&V%b"RU&ffV&ff&fefffffFfVeVff&VDb&FDDfffdFDd&b
  2600. FbF""F"fFFfFbf
  2601. jf$BD"F$bdDbb"fdFFdf&""bdffbd&fb&bdffbfff""F&ff"bf
  2602. "&befefFde"f&fvvwf&"f$bU$VD&&fbfffVbbfff&ffffb&fff&&&fbd$fffbDDd&F
  2603. dff&"&"bFFdbdfffffF
  2604. "F""F"
  2605. bF&fFddd&fDD"bffF"fd&FFbbb&fFfF$"fff&b&
  2606. &bUefbffde&fFvjfwff
  2607. bDD$"bUeebFeVVfeVffdfffffVVdfd&FfbFdDdFf"bDb&b
  2608. DffFDD$"F&b"f
  2609. ffff$"""FDD$F &fd&ffF&f"FfdffdfddFb&ffDfdFfFd$f&&&F&
  2610. fUUeffVfbb&fbvffwff& VE""""bbb&b"fdV"ffVVeffeffe&bfbfDfd"bFFFDFFbb
  2611. "ffF$"f"&fd"ffff
  2612. f&&BbDDDDF
  2613. &&b&fb&ff&bdffffF"FFffb&FfFFffddbfbdfd
  2614. e""bbf"fbbVeffffvffF""""""bUeF&bffdbdEffeffffffefFfffFd$bFFFdDdFDF
  2615. &fff$"f"&&f&bfffffdd
  2616. fbDDD"
  2617. bbbfdfFfFfbDFfffFbb&f$fdbd&f&fdd&fFdfb
  2618. eV""VfVebbbbfffVfff&VU$""VUD f%Ffff%f%fffdffff&fbfbffFDFdbFFDFdF"f
  2619. FdffdDd&&f&&f
  2620. fddffdD$F"""FDdbfdffDfbbfDDFFffFdbfffb&ffbF&fbfbF$f"
  2621. dVUU&fVbebdbffffffe&VD"&""bUQ&V&fffV&&bffdffbfFfff&ffbdfdb"f$fdfFd
  2622. FbffDFdf"f&&fffDfbFf$bdD$""F
  2623. bfbff$fdF&fffdff$f$ffffffF$f$fFbF&"bF
  2624. beU%fbV"f"bfff&f$ffb""&&"VUD"f"f%VfbVebbdff&FfbfbfffFddfFf"f&fdffd
  2625. &&fbFdddFdfbf&FDf&f&F"b"FD"""FfFffFFf&&fFfFffb&b&&fFfFFFd"fDdDFDDF
  2626. bbVUe&V&bFTfff""&bbfbDVfbbeDDdbdbfedDUbbdfff"&b&bfbd"bbd&fFfFfdffb
  2627. FDdf"bfbfdfdff"Dbff$&FdD$&"""Df&ffffff&fffffdffb&bf&ffdFb$fddD&""f
  2628. df""f&&&bFTfff
  2629. PUUffb"bffbF""b%ff&FU&"b"FfeFf"Ffd&"bFD&ffFbFffDff"
  2630. FDdf"bFbFdfdff&"ffd&&"bFb&""DDf"Ffffdf&f&fff"f&FFdffdfFbDdFd"Ffb"f
  2631. bf&"ffefeFTff&
  2632. "fffbVUefefU
  2633. bbffF&bF%VbebfbfFbfdFFFfffffFd&ffb$fF
  2634. $"bfDFfdFbff&f"BDb&&&bDfffD$B@fdbbd&ff$ffffFddfD&bddffdDDdFbF"ffFd
  2635. ffVUfeVV%fUffF
  2636. E%ffF%"ffff"""V"&fVVbbfF$FDdF&FfdfffffFff&&&ff&FdF
  2637. ""bf$&fdfFfffbD
  2638. "fb$fFDdfbDDD@dfb&fd&&"bfdfFdbddFffffffF$bbfbddffd
  2639. fffUfVbf%fdVV&"
  2640.  "ffTE"bfffb
  2641. "fefbUVbdffDfDdFfFFf
  2642. ffffbdf&fDfFFFbF
  2643. """fDd&bfDffdD@
  2644. `dFbfbDDffbDD
  2645. DbfffbfF$Ffbf&f$ffdfjffff&FbFfdddd&f
  2646. fffVfVb&VffbF"" 
  2647. V%&VU$BfVV&"Rdff""f$fff$&FbbfbDFfgfff$bffdFF&Ffdb
  2648. "FDdDddbfFffdD
  2649. bdbF$bD"fffD""bDbffFfbDDbbff&fdfffffffffbDfffbf"Ff
  2650. fbfVfV&&"ffUV
  2651. ""%b$bVF%"bfV&""`ff&"fFfffff$&fb&fdfff$FD"ffFfffDffF
  2652. "fDdDdbFf"ff$"B@FDF$"bDDd&f"FDDbFffbd$&F$bfbbfbbFffFffff&&f
  2653. ffDFf
  2654. fVfFfV&b"ff%""bUf$bF%"VUUf&f"B`Ffd$fffbfffdffD&&fFfdF"F$bbf
  2655. jgDfd$
  2656. FdDdDdbfdbFFFD
  2657. bD&bD&bD`bbbjF
  2658. ffbf&"ffb"FFfffdb$fdfdfffff
  2659. ffffbff
  2660. b"fFfV&V&ffbDDdff$FUDT"V
  2661. {Fff&Fbfb$&fffffffffffffffffjz
  2662. &f&fDdd&bbF$""FfFDbF$""""&
  2663. ffbffffffffffff
  2664. U"bEfVfe&vfbUEdkf""bUbUUUD
  2665. gVkgf
  2666. fdFfDdDFbjF$"bdffbf$FDDD
  2667. FUe"fVfff{f"""BAD"""""""DP
  2668. gFdff
  2669. bfFfFdb
  2670. j&"FD  @FFbD"""B
  2671. `+bbff
  2672. FTbUd&fz
  2673. {&"""
  2674. +b%F%"DD bjfd
  2675. d&ffFd
  2676. *FDDDD
  2677. FTUVeV
  2678. b&F""""RAdf$
  2679. zffff
  2680. bffdF
  2681. &bd @
  2682. dDbD"D
  2683. "D&&F
  2684. ffffffffff
  2685. fDU&f
  2686. "&"""" R
  2687. gfffgv
  2688. fffff
  2689. "ffdb
  2690. jbFd@
  2691. FFF$DDD DFhD
  2692. fjfjfffjfjfffff
  2693. dFEVf
  2694. g{w"fv
  2695. +"bD""B
  2696. &bf$b
  2697. nf&FDDDD`Fhd
  2698. fffff
  2699. fffff
  2700. Vfeff
  2701. DD""""
  2702. {ggfF
  2703. dDFDf
  2704. k*`jffj
  2705. ff$"b$"b$fdz
  2706. jffff
  2707. jfff$
  2708. '"F"""F$bv
  2709. fjfvfffff
  2710. fgffDD
  2711. k*@ff
  2712. ofb$FDDDFvdn
  2713. jfffffffffffDf
  2714. b$""FD$fvt{
  2715. jjjgfffFfffd
  2716. fFFbDDFFfhjf
  2717. jfffffb$Fbffffffff
  2718. &fb$F
  2719. bf&v{w
  2720. {wgffbf&Fb$vzjjfvf
  2721. fffff"&FbddFffj
  2722. jffffFD""Fffffffffjb
  2723. zgf"b
  2724. &&f"f
  2725. wgfff""
  2726. zk&jff
  2727. ffbdFbFfbffjf
  2728. fffffbb"ff
  2729. fFfff
  2730. gf&bdfFF&zj
  2731. jfff"fff
  2732. gfwbf" 
  2733. k&fFffFbfj
  2734. fffffjfff
  2735. {fF"rdbFFfk
  2736. fwgff
  2737. zfwgff+ff"
  2738. k&ff&fb`
  2739. fjffjjfff
  2740. ff&ff
  2741. jffff
  2742. fbddfddFd
  2743. {wkggjF
  2744. vwwfjfffBfF
  2745. fff$&b$b&ff
  2746. fffff
  2747. fffffffD 
  2748. fdFfb&ffdjffvjf
  2749. vwgFfffbf$
  2750. ffd&Ff$b&fffffffff
  2751. ffbbf$"
  2752. gFfb&&fd$gffffffwwj
  2753. jfD{f
  2754. b&bfF
  2755. kfffdfFfffffffff
  2756. jffbjf
  2757. fbff&f@
  2758. zbvgj
  2759. offFbFf$&gffffff
  2760. jfgjv
  2761. fFdFD
  2762. f`fjff
  2763. kffd&fFfFfffffffjffjffff
  2764. f"&fffdfD "
  2765. dvwfv{www
  2766. vff&f
  2767. fbffbfffff
  2768. DfFDFd
  2769. jF @f
  2770. fffjfjfffF
  2771. d&Ffffffffffjff
  2772. fffffF`&"bbF
  2773. jffffFbbbfdfffvj
  2774. ffffffdfFffff
  2775. jgffffddbffffff
  2776. jvgwww{gvwjF
  2777.  D bFd
  2778. jfffff&fbFf$ffff
  2779. jfff& 
  2780. fjffff&&ffffffj
  2781. B@DFF 
  2782. jfffFfbbffffff
  2783. bffff&b$ffffffjw
  2784. vgd$f&bf
  2785. &bff$F@dffffff
  2786. jfjffff`
  2787. {Fdff@ 
  2788. bff&ffvw
  2789. jzwgw
  2790. jffff
  2791. bFfbff
  2792. {fbb"
  2793. bfffv
  2794. fffb"
  2795. fffff
  2796. fffff"FD
  2797. & `fff
  2798. jwww{w
  2799. wwfff"""F
  2800. jFffff
  2801. jffff&""B b
  2802. ffffffF
  2803. jDdff
  2804. fjfffjf$B@ "DD
  2805. &bfvfff
  2806. jfffff&
  2807. Ffffff
  2808. fffFff"BD
  2809. ffffjgffdF""
  2810. @@@@D
  2811. &ffff
  2812. ff"&fDD ""  
  2813. {ffdfff&FD""
  2814. ff&ffffbDD
  2815. {DDffff
  2816. @D$@D
  2817. *BDffdf""
  2818. g ffFF$bD "
  2819. ff"@ b$
  2820.  bw+  D
  2821. B DDd
  2822. jBDDv
  2823. Dt&BD$
  2824. B@`@DDD
  2825. "$""b
  2826. "@  @@ D@
  2827. fjffff
  2828. ff&@   B
  2829. `wwwww
  2830. wgffv
  2831. jwvw{k
  2832. &Paint.app
  2833. Sketch
  2834. D"&FdbD&bddf
  2835. k"&bbf"&f"f"FbdffFfbf$Fb$FbdFFF&F&b&b$F&&F$
  2836. DDDbb$&b&FF"
  2837. jfF&&bdF"f"fd$&""f"F$bdDb$FbfbdbdF&bFbbDb"b
  2838. "b$F$FF&bbb$zg&bbbFFdfDd"&FFFffddf&F&FFbd&FF&F&bFb$&f$fV
  2839. """bDb$F&&&&j
  2840. jf$&bbF$f"fb"bdDf&&FD"Fbd$bfbdbbDF"FFbDF"b
  2841. """"F$bdDbb"jgvbfb&&bfFdDDd&"&bFFf&f$"FbFd&F&&f$fd$F&be$
  2842. """bDF"f$&&j
  2843. jFD$bb&"b&ff&bfbffdFD$bf$&bfbbdD"bDFbbD&&&
  2844. """""""F"FD"z
  2845. ffF&&bf&b""bF$&bF"ffbF"Fb$fFD&fdF&"F$fDbT
  2846. D "bDDDDDbb
  2847. hff&Fdbb&"bFdfFdbbffd""F$fdDFfbfd"F$Ffdb"f$&
  2848. """""F$FbD$&hf
  2849. jd"&&FfFb&"bFDddF&ffdb$&&bfd$FddbdDFdd"b"
  2850. DDDDDDDDD$FDh&jfFddbdDdDDf&bfFf&b&""FbbFFdFbf"F$&&b"Fd&f
  2851. """""""""Fb$j&vffF"&&fFffDD&"bdbFbffd$Fddf&FbdbbbFFdbF"b
  2852. DDDDDDbDD""
  2853. f&dff$fbbFb""f&FfffFdfDDFbd"FDfdF&&"&"bF$bdF
  2854. DDDDDD "FDdDf&
  2855. ffb"&fdddf"bb""ff"Ff&"&"fbffFdDbfbf&bb&&b
  2856. "FD$FDb
  2857. bd&dffFdbFFFFDdFddfbfdfDDfbf$&"fd&&F"&FDfdDD&
  2858. ""bDDD""""f&dfdfff"
  2859. gdddfFdFF"&f&"ffD$"bbffFbbbdddfD"f&b
  2860. """FDDDDbdDDbfdfffdd&&bFDdFd$fbfbfFDfFf&&bfdFdd$"&"&f"bF
  2861. bDDDbDbd$
  2862. ff'bdbFdfbdFb"&ff"bf$b"bbff"fFFFfFfFFdVe
  2863. D$F""F$FDdb$Ffffffff&FD&"&F$fdbf"f&"FFdFFDfd"bdd"b"bb&bb
  2864. "F"b$"F &F$F@fFfvf
  2865. fddfDfbbb"&&bfFDfbbFbdff&f&FFd&ffdDV%
  2866. ""b$bDbfDbbbFff
  2867. jf&j&FDfbddddbbf&bf"&f$&FDdb"b$b&bbDFfbb
  2868. db$FD&F"&&&f
  2869. fffgb{bfbf$&&&F&&fdffDdDDbbbff&fFFfd&FfdDd%
  2870. F$Fd&FDd"bbD"fbf
  2871. ffjdDfFFbbbbFffDf&f&&&fDdfFdb"FDdD&fFF
  2872. bbb"bdfFd&F&&f&fgz
  2873. F&fDdd"f$FffF&bDFDFb"fffd"fdbfF&bFdd
  2874. &&fdF""b&bdDbbbffFjfdFFfF"fDffD$&FFfbfdFfFdf"fD&f$"FfdFF
  2875. bD"F$ff&bFFfddffzfff
  2876. fbDdd$fbFffbbb"fDF$"bfFd$&bDbfbFFdd
  2877. $fdbb""bFb""&ffffjf
  2878. &&f"&&"&fFDDdddDfdfffdf&FFFf$"ffbFF
  2879. b$FdddfFdddfbFg
  2880. fFFdbbfbffffF&&&""&""fFDbbbDFf""fdd
  2881. $FbFF&"bF&&"&"ffjfj
  2882. fbfd&&fD$FDD""bbbffbffFf&&&&fdDdfFFF
  2883. F$bdbdffdDFfb&kfffF{ff
  2884. FDb$fbbffdfF&&""FbDdDbbbbF&f&bddb
  2885. db&FdF""Ffd"&"j
  2886. fffb"fdD$&"bDFfffff&&&&"Fdb"bfFFd
  2887. b$bb&fdfbDDdb&{f
  2888. f"{@$f
  2889. &"&f$&ffFf&fb""""FDFDDfd"&ffDdd&
  2890. FFF$bF&"&ffFD
  2891. j&bf f$ff
  2892. jfFDbb"bd"b"&ffffbfdff"FdbbDfF&b
  2893. DdbFF$bfbFDdf&{gf&$fddjjgjf&&Fff&f&fb"""FdDbDDdd&&&f"bbV
  2894. f"&bbf&"&bfbD$
  2895. jf&DdD&j
  2896. fffff&""f"b"&fffb&&&ffF&bbbFd&fd
  2897. DdD&&"bfbfD$f"
  2898. bfffffff"f&fb""bdDFFb$"b&&&bFDDV
  2899. f"fDbf&"F"fFF$
  2900. @ &fF
  2901. ffffffD"f"b"&ff&&fd$FbfFbbbfdf&b
  2902. DdFfdbbfddFdd&
  2903. fffffffdbd&fbF"bF""bb"F$&&fDFDDf
  2904. f&bD&ffD&&bFfD
  2905.  fdffdffffff&F&b"&&f&bff&&fdbbbFfdffD
  2906. DD&&bfdfDFfddf
  2907. Fbbwdffffffffb&fbb"b&""FD$&f$fdDbD$f
  2908. ffDF&f&FfbDFFF`ff
  2909. ddFjdffffffff&b"&fd&FffdfbDDfbFf$fbF
  2910. bDf$b""bDD&"bbBff&@
  2911. "&b&Fffffffggf&fb"&bdDD"""f&"FdDFFDd
  2912. F&"bFdf&ffDffd
  2913. `b$&b$fffff
  2914. ff"&fFffffdff"bffFfdbfb
  2915. $Ff&b&"F"&f""&
  2916. DD"ffffw
  2917. fffb"ffffDFD"f&""fDFdDD
  2918. b$bD&bf$fDFdfb
  2919. dffff"b"FBDD"Ff
  2920. fjfF&fbFFbfd&f"FffFfdFff
  2921. &bFfbF"b"fbFDDdbFDDDdfD
  2922. """ffz
  2923. gf&b"&fd&"FD"fdF"bD""""
  2924. b&bFFddfd"fdffF$ffff&FfD
  2925. BD$bDf
  2926. ff&&fbF&bfbfdFFdd&&ffff
  2927. $Ffdd"&"&fFb$"bf""""bf""  "B"bffwfg&bF$bb&"fD&bbF&bFFFDD
  2928. FbDFFdFfb"bFFf&"fffffdd&
  2929. Dddddffffffff&Fdf$&FfddDFdbdff
  2930. b$fdd&bD$ffdd"FfFDDDDF&F&
  2931. ""F&Ffffvfw
  2932. fffFDbbb"&&fd"fF""
  2933. $F"F"FFfFFDFbdb"fffff$Fb"B fbDbdfbf
  2934. jffff&FdddFFFFd"fff
  2935. F"FbdddDdbfd$&fdb"FDDf&fd"D""b$Ffff
  2936. fjfffffFFFbbbdFd"fD
  2937. DddD"F"f"FDFFF"&Ffbf&FdF&fDDD
  2938. ffffffffffdD$DDbd&f"f
  2939. f"&&f$fbdd&""bdbd$fDDdFbdDDD b`dFbz
  2940. {bfffffff&"
  2941. BDDFbbdF
  2942. DdDFDD"FFFDffFFDFfFff&bfbfF 
  2943. *ffffffFf
  2944. @$fd&"
  2945. fFfdffddddf""bb&bD$&"bfD&F$D@ BFFffjgfff"fFfff
  2946. dD&bf
  2947. bdDFDD&FDF"ff&fD&ffbfFDfdbF
  2948.  `bff
  2949. &ffffF$ffff
  2950. @@fb&F
  2951. FFfdf&bbfdf""b"fb"b&bdf$F&""
  2952. &ffFjgff&&"FDdf
  2953. ""FDb
  2954. ffDFDDFdD"bdf&f&&f&b&FDf&bffF
  2955. fff&ffffbDD@ bdfj
  2956.   @ddfd
  2957. &"fdffd&&fffDdffb"bfdbfDd&"""&"FffFffkf$B
  2958. "Fffj
  2959. D DFDF
  2960. ffFF"""bFFDDfffj&f&"FfDf&bfffFFfff"ffff
  2961. "D@ D`dbf&
  2962. ""b$fffFbdffd
  2963. vwfbDf&Ffbd&F$Fbdfff$fFf&b
  2964. wB@@`bf
  2965. ffff""""&"F"f
  2966. fFFf"bd$fFbff&fFfff
  2967. """"ffffDf$ffkjf&fbdffb"bf$Fbb`ffFDd&&F "
  2968.   @@DD
  2969. ffff""bDf"b"f
  2970. ffF$FFD"&ffDfff$ffff$ddF
  2971. @ff&D@
  2972. "b""ffFfbdfd
  2973. jfbbfbffb""fFFF&fff"
  2974.  bfvwF
  2975. d&ff"Fd"&&"ffffffD"fDD$ffFdddbfffFD`b$
  2976. D $FF&B
  2977. FDb$fbFfbFfbvfff&"f"ffF""bFb"fffFF dF"D
  2978. Dfffd
  2979. @@dfv
  2980. dffb"fd$Fb"ffff&f&"fF$bfffd&fffffD
  2981. Dd&Ff
  2982.  ffjb@
  2983. """&f"Ff&&fdffffbDd"bffdDDFDFfff&F d&F
  2984. `ffff
  2985. Bffk"
  2986. dffb"f&"bb$fffffff"ffDDFffdfb
  2987. ff$"D`F""DDfbDf
  2988. @fff@
  2989. FDDDdbDf&FbffffffbDFDff$""&bdfffF 
  2990. bf$B@@"ffd
  2991. @@fvfD
  2992. dfffFDf"bfFffff&f&FdfbDfffF&fjf&bDD`&FD 
  2993. fFFfF
  2994. F$"FdfDdFDdfbDffFb"b"f&"bDdbffgb
  2995. " dfd
  2996. "b$ff"
  2997. @ffFD
  2998. bbfd""f&bfFf&fffdf$Bf"bf&f"FfffFD 
  2999. Ff&"B
  3000. d$"bdfFDfDdff$ff&&F"Ff&FDFddfkfF$
  3001. B`ffD @$"ffD"
  3002. "bfF"bdf"fFffb$Fbb""&"Fdfb&f
  3003. BDdff"
  3004. "dfbfd$ bfD
  3005. f&""fFfdd&fffFb&&&FDdfdbDdDvwgf"D @df&"B
  3006. bfffb&
  3007. `&"" D "
  3008. &FffFdDF&bbf&"FbDFbD`DF$f&ffffbD
  3009. "$ff" @`ffff&@ &"""D
  3010. bdbDdFfbD&ffd"b$fd&FDfbFFDf
  3011. jf&" "
  3012. "Dffff
  3013. F&FfbdDdfbffF "FF&bbDDdddfffff"B
  3014. @ Ff$B 
  3015. B&ff&F
  3016. B DB b
  3017. dbf"FFfF$Ff&&DDD$bF$"fFbDDv
  3018. BDfbff
  3019. &&"f$fDdffff"
  3020. "Fbf"F"D$Ffff
  3021. @Df&"B Bffff"
  3022. bbfFfDfF"bb"&
  3023. "bDDfb$bbb"fvjfFD
  3024. D@Dffb
  3025.  &fff
  3026.  D  "
  3027. &fbdDf$fffff"
  3028.  "f&""""&&fd
  3029.  @"bFD
  3030. dbff@
  3031. fFfffDfDbdfDF DDFbf$FDDDDf
  3032. B&bDfff
  3033. "f$FFfD&&fb&F
  3034. "b$"F""fff
  3035.  `&bFD@d&Bdff"
  3036. fFf&fDfbbffD"@@D$"F"""DDDvwgFB "
  3037. BDDf""DfD"rff
  3038. DdFbFfDddd$&F
  3039. "F&"FD"bfffffF 
  3040. bf&"DFf
  3041. fFdfdDf&&FbDB 
  3042. "bDbDD$""b
  3043. "FDdFD`fbD fdB
  3044. "b&bFfDDFf$&"D@B"b$"bD
  3045. ff&F"Df&F
  3046. f&b&fDffd&FD 
  3047. FFdDDD"""F
  3048. @DDD&"bfbD@Df
  3049. "b&FbfDDFF"F
  3050. D`""FDDDD
  3051. B`fffbD`f&""bf
  3052. f&FfF"f&bdD"""dFD"F ""B`
  3053. +"ffF"
  3054. `f" "
  3055. "bdD$f"Ff&""DDf$F$"FDDDD
  3056. j"dfbD bf
  3057. fFFffFdbbFD"""F
  3058. bDD """B
  3059. {Dff&"D@fD D
  3060. ""bD"bFddbDDDdfb$FDDDD
  3061. fbdfFD
  3062. ffFfffdFf&bD$f$&D"""""D d
  3063. {ff&ff&"DBf
  3064. b$""bF"ffDDDDFbb"bDDD B
  3065. jjffFdb$
  3066. FFff&&ff{&""bff{b"bDD
  3067. DwfFfdjffFD$
  3068. fd""bf
  3069. jFDDd
  3070. "$"""D D
  3071. "$"BD
  3072. "B$fffffdf""
  3073. D"ff&F{
  3074. GFDDDD
  3075. B @d""
  3076. BbdFfbf
  3077. ff&&"""@D DD
  3078. ff"bdf&
  3079. f*"FDD
  3080. "d$"f&ffffFf"
  3081. "@DDD @
  3082. wFDDz
  3083. +bDDD B B@b
  3084. B@&ffbfffj
  3085. fFD"BD
  3086. "DDD@
  3087. ff&Ff
  3088. ~F"FDDDD  bD bfffff
  3089. fff&fF@  D
  3090. &"b$f
  3091. w~gF@`
  3092. b$"""D
  3093. r "dffffffw
  3094. " "DD  
  3095. dffff
  3096. jjffffff
  3097. F"""B B@bD`dj
  3098. ffffff
  3099. fb$B@@@
  3100. kbD"""D 
  3101. dffff
  3102. k$&""""
  3103. """Fhjffffff
  3104. B """"
  3105. FD$""""B""
  3106. ff$BD 
  3107. jDjffj
  3108. fF"""B  D`"jf
  3109. fF"" 
  3110. z@vff
  3111. kdDDDD
  3112. ""rDkgvw
  3113. B "BD
  3114. kFF"""DD`$BFff
  3115. jff&""B
  3116. dd$"""D$tFgf
  3117. vwfb""" "BD D @z
  3118. F"bDD
  3119. ""ffFbffjfffjfff$"BD 
  3120. gfDDDDFd4scbfjvf
  3121. wgff&FD 
  3122. '"&FDD@$hbfb
  3123. f&bDDD BDD@ @
  3124. kf""F$fDdd
  3125. bfffffkgfffDD D @ "B
  3126. kFDFB("&fffffffff
  3127. ffF$FD
  3128. ffddFbDhdF`jffffkfffb""DDD
  3129. k&""FF
  3130. "f$ffffffffffF$""""" D
  3131. j&""B
  3132. ffF"bDFFhFffffffgfFfb""""""
  3133. ffD D
  3134. f$bb"&&F$Ffffff
  3135. fffDDDDDDDDD
  3136. fFf$fB"b$FfffbffgFb&bDDDDD 
  3137. B `ffffg
  3138. fd&b"fF"FFfff&ffff&b"FD"""
  3139. gfDfdD"&fbfFffffffDFDb$"bDD 
  3140. "ffjwf
  3141. j&f&FfbDFFfdfffjf"&"b$FD"""
  3142. "Dffffff
  3143. FbDdddbFfddffffFf&bb"""
  3144. @$fffvv
  3145. zffd$ffFFfdFffdffFdbb&F$b
  3146. Bdfffff
  3147. fffvvvw
  3148. ff&fFdbdb&b"fffffF&fb"F"D @
  3149. `ffffj
  3150. `ffff
  3151. jfFFb&ff$Dfdbff&ffd&Fd$""B
  3152. wwjvgjfffdff$Fff"&ffffFffDb"Fb
  3153.  bffffv
  3154. ff&&fffb$fbDf&ffbFf$Fb @
  3155. gfffffb&fDdbFff&fff&fDF$&
  3156. Bffjjfwj
  3157. ffffffbbf&fd"FfffffbfdbD 
  3158.   ffffjff
  3159. kffffffFbD&fffffff&fFD$
  3160. Bdffjfv
  3161. jdfff&f$bbbbdff&fdFd"
  3162.  `ffff
  3163. Fdf&f"
  3164. "D$fffffffdFD@
  3165. j"FfbD @ BDDbffbF&""
  3166. Dfffjff
  3167. "&ff&FDDD
  3168.  ffff
  3169. jfF$bd""
  3170.   b&bD""
  3171. `fffff
  3172. ffffffFB@Df$D
  3173. DDffff
  3174. Dffffffj
  3175. ffffwvjj
  3176. jf&ffffffff
  3177. fjfbD
  3178. vwvjgv
  3179. jgww'ff
  3180. jwwww
  3181. &Paint.app
  3182. 5.0a  Weighted Crunches
  3183. 5.0b  Weighted Knee Ups
  3184. 5.0c  Opposite Crunches
  3185. 5.0d  Scissor Slams
  3186. 5.0e  Straddle Crunches
  3187. 5.0f   Leg Lifts
  3188. 5.0g  Lying Twists
  3189. 5.0h  Power Crunches
  3190. 6.0e  Muscle Groups
  3191. oAScissor Slams
  3192. Muscle Workd: Lower Abs & Obliques
  3193. 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.
  3194. Perform 12 repetitions, then switch sides for 12 repetitions raising the left leg.
  3195. Sketch
  3196. """"  
  3197. ""D "DDD 
  3198. D  @D 
  3199. BD  B
  3200. B bD 
  3201. B B  D  
  3202.  B@ D B
  3203. "B B DD D
  3204. "D B  
  3205. BD B@ D 
  3206. D " D" b "D BD 
  3207.  "D`D
  3208. BD """
  3209. B@ B 
  3210. $@ "B
  3211. "D "D 
  3212. D B@D
  3213. B @@@@ DDD
  3214. ""B@@D
  3215. @ FFffff 
  3216. fFDDDD
  3217. @ ""$ DD
  3218. @bdfff
  3219. @@@@j
  3220. @`fff
  3221. wkF$"
  3222. B Dbfffjv'
  3223. jD"D 
  3224.   B """
  3225. "`f"b
  3226. B@DDDDDD@D
  3227. bdfffjf
  3228. @ @D@  D
  3229. BjfjbfFD
  3230. `&fff
  3231. &fj"@D@ DD ""
  3232. B bdbfffff
  3233. @Fffffff
  3234.  @ D D @
  3235. B`$DD """ B  "ffffbF
  3236. jffF*
  3237. "BDdfff
  3238. j` BDDD ""b
  3239. "ff"@
  3240. @D BD 
  3241. D$"&FD
  3242. "bb$fFd
  3243. BD @@ D 
  3244. "D`fbd
  3245. "&Fd&BD
  3246.  """D
  3247. "bFDd&D
  3248. B B  B
  3249.   "" ""D
  3250. BD " 
  3251. D   @@@
  3252. B@ @ f
  3253. BD D 
  3254. "DDD"
  3255. B  "D 
  3256. $fffB ""B@
  3257. "B D B BD D
  3258. B "D@ 
  3259.  BDD@
  3260. BDDDDD""D 
  3261. @@ DDD b
  3262.  @@D@
  3263. jwwBD DD DDDDD "DD 
  3264. "B """"""FD
  3265. ""DDDDbD
  3266. BD DD DDDDD "
  3267.  B$"B @@
  3268. "FDDD
  3269. B@@@D """DDDD"DDDDD 
  3270. ff"F`D"F
  3271. B """"D$"""F"""DD 
  3272. @DDDD@@ 
  3273. "@Dffv"b$D@@ "D """FDDDD DD "BDD BD
  3274. D BDD
  3275. ""bf&"
  3276. """""FDD$""""""""""""B
  3277.  DDDD@D@@
  3278.   DD""
  3279. @@DDffbDDDDDDDD""bDDDDDDDD
  3280. BD "BDD "
  3281. "FD "
  3282. "DD@@
  3283. """"""""B DF&"""""bDDD""$"""""""""BD D  D@
  3284. DD`D$"B
  3285. BDD$F "D
  3286. @ DffF"Fbd$F$FDDDBDDDDDDDDD 
  3287. """"@@ """"B "
  3288. """"ffbD""""bDD
  3289. ""$""""D ""
  3290. """"BD
  3291. ""D  
  3292. BD DDbdb&FDDDDDDDD$"BD
  3293. "BD "
  3294. DDDDDDD@ @ 
  3295. """""FFbDbfFb$FD$""""BDD
  3296. """"D$B
  3297. """""bD"
  3298. B """Fb$"bD$f&&""""BDDDDD "DDDDDD@ B "@  B B
  3299. DDDDD""@ 
  3300. BDDDDbDD"F$bDff"""""""BDDD
  3301. "B """""""
  3302. "DDDD 
  3303. B """"""""""""bbf&""""""""DDDDDD ""BD D B@@ "$
  3304. B """"""""""""""&fF"bDDDDDDDDDDD
  3305. ""BD "BD ""
  3306. "D$&B B """"""""""""""bfb$"bDDD
  3307. """"""
  3308. """"""
  3309. B@ D 
  3310. B """"""B
  3311. "D DD ""ff&F""""""D
  3312. BD "B BD F$" "B "D 
  3313. DD$" DDDDDD
  3314. B D BD
  3315. BDDddfFDDDDDD FDD 
  3316. B D D$bDDD@ 
  3317. """DDD@DDD
  3318. """"""F&fd"""""D
  3319. """"""""""""""BD
  3320. "BDD 
  3321. DDb """"Fb
  3322. """F B D ""bfbfDDDDDDD D DD BDDDDDDD   B   
  3323. "BDDDDDDDbDD """"""ffF"""""B """BD
  3324. """""""BDD
  3325. `dDD """bDDDDDD
  3326. BDDDdFff"FDD
  3327. "FD """""FD "B "
  3328. BDDDDDD """"DDDD DDdfdfDDDDDD
  3329. ""DDDDDDDDBDDD
  3330. b$"""bDDDD
  3331. BD "B """""bffb""""F B """"B bDFd"BDD` ""B 
  3332. FF """F"""BDDDDD
  3333. "BDDD$fbfDDDDDDD
  3334. """""""FD"bdDD
  3335. BDDDD
  3336. b$"DDDD$""""DD
  3337. ""fbffDDDDDDDD bDDDDD"bD$""
  3338. """B ""
  3339. "FDDDDDDD
  3340. """"B ""DDDDbff&"""""FDDF"""""FD&""""FDDDDDD"
  3341. ""b$F"FD DDDDD ""BDDd&ff$&"FDD$bdD$"""b$""""""B
  3342. B"""F
  3343. fD"F"FBD """"f"D
  3344. BDDDDbfFFDB$b$b
  3345. "&bD"F$"FDbDD$""""DDDd
  3346. gDDbD"ff&"""b
  3347. BDDDDDbdfdbDdDDD"FbD&"""""""""""""D """f
  3348. "fffjDDDdf*"""""FDdd&&Fd$FbDb$fF$bDDbDDDDDDDDDDDD$F
  3349. gD&fff
  3350. '""FjfjDDDD
  3351. "bbffFb"FD$bdDffF"F""FbD$"DDD"""""b
  3352. fDDbjffDD"FDD"ff"FD$"bb$"ff&b$""Fb$""F"bDDD$DD$
  3353. fDD$""bd$ff"&F&FDFFbvf$"F$"""FDD$"FD$D"FD
  3354. ff&jfffDDDDDDDfffdD"B"&"bf
  3355. fFbD"F$"""bD""bDF$b$
  3356. fff"""&"FbdfF"b$fdDdffvj""bDbD"""""""""bD"F
  3357. jjffffDD$""bD&ffF$F""ffffjff$F$"F$F"&F$bDD$""b
  3358. wgffffbDDFDDdff&F"bDff
  3359. ff"F"b$bDDDDDD""&"fff
  3360. fffff
  3361. bDD$F""ff$FFdffffffFFDD"F"&b$"bDD$"Fbff
  3362. zfgffffFfbDbdfb&F$bf
  3363. f&bb$"b$"FD$F$bDDbdwv
  3364. fffff&fff&""&bff&FFfffjfj&"FDD$""FBDD"F"b""ff
  3365. gjfffff
  3366. fD$b&f&bbDdfff
  3367. ffd"F"FFbDd$"bDDD$fffv
  3368. jffffffffjFDb&ffff$f"FbbfffFdd$"b$F"FFD$b"Fdfff
  3369. vff"f&v
  3370. &f$bfffDbDddDfDFbb""Fb$Fb$"b"FF$bFfj
  3371. jjjfffdfff
  3372. jffffdfff$&FF&"fdf$fDb$FbDDF"$bbbDdfff
  3373. gfffbf&vw
  3374. fvfFffFbbDb$Ff"&Ff"fDFbDb"bdFffDfff
  3375. fjfff
  3376. fffff&fDbbDfffff"&b$F$f$Fdff&bffjf
  3377. fffkfffx
  3378. vfgf&fffFF"&&&fdff
  3379. jfD$bdDDFbffjfFff
  3380. fff&fffFbDbff
  3381. jf&fFF"fffdfffffffjf
  3382. {fffv
  3383. wGfff"ffffffffgf
  3384. f""bdDffffg
  3385. jff&ffjfj
  3386. &ffff
  3387. ffffF"ffjffffjff
  3388. kfffv
  3389. gfwwfbff&
  3390. vgwwjgfff"bdffffgfff
  3391. bfffff
  3392. ffjfffFfffffff
  3393. kffdv
  3394. &fffF
  3395. jFffbfd
  3396. ffffff
  3397. fffffjff
  3398. fbdfffffvk
  3399. vwgffff
  3400. j"&BF
  3401. "ffff
  3402. fjjffj
  3403. ffffFf
  3404. ffjvwgvvv
  3405. Fbfffd
  3406. jfjffff
  3407. fffffF
  3408. fwwvjv
  3409. Fbffff
  3410. ffbbfd
  3411. fvvvfj
  3412. B `Ff
  3413. fffffF
  3414. fffff
  3415. ffjfjf
  3416. cbffff
  3417. B dffb
  3418. FfFffF
  3419. ffffff
  3420. ;F&bd
  3421. gfffff
  3422. vjfjwvvw
  3423. `ff F
  3424. kddFF
  3425. &Ffff&
  3426. fjfjf
  3427. BDf&fG
  3428. off"b
  3429. gffdff
  3430. vjwff
  3431. dffDF
  3432. +F&&b
  3433. Ffffff
  3434. ffjffff
  3435. Gd"Fd&
  3436. kdd"b
  3437. gFffff
  3438. fvwkfg
  3439. *D&fbF
  3440. kF&fDf
  3441. gfdfff
  3442. bbf&&
  3443. 'bbFf
  3444. 'fFfff
  3445. vfffwj
  3446. Ffff"
  3447. fFffff
  3448. fffff
  3449. 'ff"f
  3450. ff&fff
  3451. {jjfffffffj
  3452. gfff"
  3453. Ffdff
  3454. fddfff
  3455. fffjj
  3456. offfd GDFDd
  3457. fffffff
  3458. ffF"FD&fff
  3459. jfF&ffff
  3460. gfdfD"bD"f
  3461. jFddffff
  3462. fjgfjjw
  3463. f&&""Ffff
  3464. ff&fbd&"f
  3465. ffbDDb"bdfvf
  3466. {{db&Fdff
  3467. &fffffj
  3468. nddfb"F
  3469. ofFbdbffFFdv
  3470. {b$fbd$
  3471. {f"F&&fffdffffjDbf&"F
  3472. fffjff
  3473. gfdfffff&Ffff&bFf'f$
  3474. jvfjf
  3475. jf&"bfffdfbfbfD&ffFF
  3476. ffffffj
  3477. {fffffffFfD"f$"f
  3478. jFF&FffffbffbFFd&fF&
  3479. fffff
  3480. ffDdbfff&bDD$"ffffD
  3481. jjjjj
  3482. k&FfFffffffffbFf&f&"
  3483. ffffff
  3484. {ffDd&ffffb$"&bdFdbb
  3485. kwgvjwfgffg
  3486. jFDffd"ffbfffF&bff&b
  3487. jfjfjjfj
  3488. f&FbffFb&fF$bDf&ff`f
  3489. jbDdfffdffFfffd`ff&fff
  3490. {$f&fffffffdbD&ffffb
  3491. .F"bbffFfffFffFdfjFdff
  3492. fjjff
  3493. kDdffdf&fffffddbfwf$vjw
  3494. K$F$ffffffffbF&bfffffff
  3495. '"ffffFbffffffbFff&Fffffvfv
  3496. FbDffffffffd&b$bffffffffffff
  3497. b$ffffdffffFffbd$f&FffffffFdf
  3498. zFFFbfbfbffffb"fDffdfDdbfDbb&b
  3499. nfjfffffff
  3500. ;b$b&ff$ffffbfd$f&fFDfF&bf$fDFfff
  3501. j&"bd&&bb$Fbf$FbDb&ffb$b&Ff$fDbdf
  3502. kD""Fbb$fff&Fbb$F&fFbfffdfDfbDDFdd
  3503. b$FD$FbbbD$FDFfD$fFbFbfFFf$b"Fffff
  3504. ""ffd$F"""""Fffb$f&ffdd$"FDDDDdffb
  3505.  bF ""Fb
  3506. """BFbF$bffffFFDD"""&bF&&f
  3507. f&&FD&fFDFD
  3508.  bD"""&FbF"ffbdbD$DDDD&bDb"ff
  3509. jffbD@dFbD "bffffffff
  3510. @dFFfFD
  3511. B""bD&f$ff
  3512. gf&&F`vwgfff
  3513. fvjvw
  3514. bd"b$F`$  "bD"F"ff{fff
  3515. jfffFD`
  3516. fff""D
  3517. """bdDDd&f&bf
  3518. kFD"d
  3519. {wvfFDDfff"
  3520. bfjffj
  3521. BD"fffff"
  3522. zjfzjf
  3523. fffffg
  3524. &ffFb
  3525. fffffB
  3526. jffjfbff
  3527. fffff
  3528. fjBff
  3529. gf"dffff
  3530. wjfff
  3531. bffff
  3532. fdBdfff
  3533. fvfff
  3534. fffffff
  3535. kffffff
  3536. jjffff
  3537. fffff
  3538. jfjffff
  3539. jfffff
  3540. fvjfv
  3541. gvvfff
  3542. kfgfff
  3543. {vvfjf
  3544. &Paint.app
  3545. Sketch
  3546.  D D 
  3547. BD D ""BDDD
  3548. """"DDDDDD """BDDDDDDD
  3549. BD BD B
  3550. """"DD ""DDD`DDDD D
  3551. BDDDD
  3552. BD B@ 
  3553. !PB  
  3554. BD@ D 
  3555. B BDDDDD """D """"""
  3556. "B D$D
  3557. "@@D@@
  3558. BD "BBDDDD "
  3559. "BD ""D
  3560. DDDD "B 
  3561. "D D "
  3562. "B "B@ 
  3563. @ @D 
  3564. B D@DDD"B BDD DDD 
  3565.  B DD
  3566. ""BDDDDDDDD
  3567. B B "D  
  3568. BDDD BDDD ""D$"bDDDdB 
  3569. B """
  3570. B"DDD &bD"F"BDD 
  3571. o'"""""FD
  3572. " B   B
  3573. B D  ""
  3574. ""F$Fb"FD b "D"bDD{t$FD""""
  3575. """"FD
  3576. B "bDD"F"""B ""bD"FD&F"F
  3577. BFDD$"""
  3578. !PB@ D D
  3579. BDDDD&F
  3580. bD$"B DDDD"b$bDF"F"b$Fd
  3581. &f$"""""
  3582. ""DD """B B 
  3583. DDDbF"bDD
  3584. B """DDD$""F"FDbD"bD"Fz{w`"F"FD"
  3585. !P"""" "bDD B@@bDbDB
  3586. B D DDDDDb$b$bD$FD$DD$FD$""Fj
  3587. zgFbDDD
  3588. !P"""""""""
  3589. BD """"D """F"bD$bdD$FbDD""""bDDDD$"
  3590. gbdDD$"D
  3591. !PDDDDDD &F
  3592.  D@DD """F"Fd$F"bDDFD"FDDDDDDDD$"bD$vw
  3593. !PD """db
  3594. B  D "F"Fb$"FDDDDD$""bDDDDD""""""""""Fjz
  3595. f$""D
  3596. !P""BDdd 
  3597. B """"FDDDDDDDDDDDDD$""""""""""""""""
  3598. jbb"bD
  3599. !PDDDDFBDDD$"""""""DDDDDDDDDD"""F"b$"""""""""""z
  3600. zw'fD$""
  3601. !PbD f"
  3602. """"""FDDDD"FD BD ""FD$"""""F"""""""""f
  3603. wb"""B
  3604. !Pb$BfD """""F$BD$bD""DDDD "bDDD$"""""""""""""
  3605. fb"""
  3606. !PD`F$"DDD$"""""b$""""BDDDDDD$"FD"bDDD$""""""
  3607. !Pbb""DDDDDD$FD
  3608. BbFDD DDD
  3609. BDDD$"FDD$"FDDDDDDD
  3610. jvkDd
  3611. !Pbbb
  3612. """"bDD""DDj
  3613. "BDD """"b$F$F""FDD"Fb$""
  3614. vv'"bw
  3615. !P"fFDDD$FbDF$BD
  3616. jkGDDDDDDDDDDddd$"F""b$"bDF&bww
  3617. zwDDD
  3618. kFDbDbDb&bDDD
  3619. g&"""""""bDDbDF$bbD"FdDFdffd
  3620. kFD&"bdfgg'"
  3621. FDDD""""FD"fDFDD"F$bDD$fFfff
  3622. kDDfffw
  3623. zff&""FDDDDD"FD"FFDD"bD"FdfbfFdfD&fv
  3624. !P{fFf
  3625. wfff&FDDb$""""&FF$b$F"FD$bfFffbfb$b"f
  3626. !Pkff
  3627. kfzfffd&bDbDDDDbDddd"FDFbFFbdfFf"fFDbfF
  3628. gffFf&""bD"""""bD"FFDFffffgfFfFf&Fbvf
  3629. ffbffD$bff""b$F"Fb$bffvf
  3630. gf&F&fb$Ffv
  3631. FdFbdb
  3632. gffFffffgwwjb$b$&f$FbFd"ff
  3633. ff&"b&b$ftf
  3634. 'Bd$Fbb
  3635. wg""bD&&b$F$FFddfb&fDf""FDfjw&bFbdDf
  3636. jfff"f$bD$b"Fd
  3637. &Ff$ffF&b
  3638. v*bFD""f
  3639. jvggfffb"bb"&b&"Fffgfffd
  3640. gdF"&ff
  3641. {fff&
  3642. jwwjff&b"&ffFDdd
  3643. zgff&f
  3644. {fffd
  3645. zwgwwww
  3646. fffffwgf""f
  3647. {wgfffv
  3648. gdffff
  3649. fffbd
  3650. vvkfjfffvFf
  3651. vgfvw
  3652. {dfff
  3653. {jfbFFfv
  3654. jffffffwgfgjf
  3655. kbfff
  3656. fff"F"fz{
  3657. jFffffv
  3658. k&bfFF"f
  3659. jf"fffvvw
  3660. kDb`f
  3661. f&Fff&f
  3662. {gb$fff
  3663. wwwfj
  3664. k&fF&ffv
  3665. gDbffbvww
  3666. bdfff
  3667. fff&fbd
  3668. k$Fbbbfz
  3669. `ffg'
  3670. bffff
  3671. {&ffdf"f
  3672. DDdbdf
  3673. gfb"f&"f
  3674. 'b$bdff
  3675. "ffFdw
  3676. k&bf&bb$f
  3677. 'bDDdff
  3678. BDffFdf
  3679. 'bffz
  3680. fffFb&F"
  3681. {D&bdffv
  3682. {{wwwww
  3683. +bfffffb
  3684. ff&fFf$&
  3685. bDffv
  3686. /ffffb""b$ff
  3687. gffdffdFdzd&bfj
  3688. bffffF$bdfff
  3689. kdffffF"bgf&bff
  3690. kff&&&&"ffff
  3691. wfdFddF
  3692. bffF"f
  3693. ffffFdDFfffff
  3694. {fffFD
  3695. "DbFFff
  3696. {fffDDFfffffbf
  3697. "bf"Fb
  3698. wwvww
  3699. {f&b"bd
  3700. ffffj
  3701. Fbf$Ff
  3702. gffD$Ffffffff
  3703. gfFbff"B$Ff"
  3704. +fdf"Ffffffgf
  3705. ff&bFfffFDbbf&f
  3706. gbFfDfdfffff
  3707. fff&bbfvf
  3708. Fbffff
  3709. gb"bD&fffffffff&fF"f&gb$ffffv
  3710. "F"fffdddffff&F$&fffbfd&f
  3711. &""fDfffff
  3712. fffffFd$bFbfffFfv
  3713. DFFfffffff
  3714. ffff&&bdF"ffFFf
  3715. kbFbffffffffjgfffffbbDbbfDfb
  3716. kbbbffffffjjgjfwffbbbFbFdb$f
  3717. g&fFffff&f
  3718. ffDFFfDFFbF
  3719. FbdDbbfffff
  3720. jfffFFbbDfFFf
  3721. &FF"bD$bffffffffff&FbbFf&"f
  3722. &bF"BfffFffffffffFf$FfffFb
  3723. ffbF$ff&&&fFb&bb&"F"bfffDdv
  3724. ffff"&F"&&""FD$"ffffffw
  3725. fff""""bdffg
  3726. zwvwwwww
  3727. ff"fF
  3728. {ffff""f
  3729. kff"b
  3730. wffffvfwv
  3731. fffffffffj
  3732. kfFdvv
  3733. wjfvffffjfjw
  3734. vjfgfjfvj
  3735. jvffjfjwvw
  3736. jggggff
  3737. &Paint.app
  3738. TTTLTF1
  3739. 5.0a  Weighted Crunches
  3740. 5.0b  Weighted Knee Ups
  3741. 5.0c  Opposite Crunches
  3742. 5.0d  Scissor Slams
  3743. 5.0e  Straddle Crunches
  3744. 5.0f   Leg Lifts
  3745. 5.0g  Lying Twists
  3746. 5.0h  Power Crunches
  3747. 6.0e  Muscle Groups
  3748. aALying Twists
  3749. Muscles Worked: Obliques
  3750. 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.
  3751. Perform 12 repetitions, then switch body position for a set to the right.
  3752. Sketch
  3753. ffV%"fbffffffb%fbfbeU&ff&fbFff%Vbe&fefbf$bfeVfdbffe&Vbbefebe%VVVb&fV&
  3754. VdbD%fbfVVfef"f%VfVe%feff"f&ff"b%fbffef"VbfV&VVf%Vbfb%&Vffb%ff&Vfffff
  3755. &be""b$&b&fefFdDUe&f"ffffFfVbb&FbebfbV&b%"fffeeV&Vbf&Vfbfbf&ffb$ffff&
  3756. FeeUUUUbbeefffdD%VVfVffffbfbV&fbUbFffV&&VbefeVfbVV&fffef"ffffVVbffb&&
  3757. &fTVTUU%FU$ffde""fbFff&fbf&ffeb&fbT&fbfff%ffUfffbffebffffdefdffbffbFd
  3758. FbVeEUUbVUdfVfe&&fe"ff&f%&Vbfe%ffVffbdfffV&fFfffff&f$fbfffd&ffefffbbd
  3759. fefe"""be%bebeUffffbeF"fDb&V&"Vfefff&fffffefbfffffff%f%&fffffVVfffFbf
  3760. "f&fbU"VfVVffeUbVfeTeVEdffb%FVbVfdFbefffb%fVfffffffV&VVfbb&VVbefffFbf
  3761. VbUeeU&bffff&fFfeee$ff$&ff&VbfffFVfeffe&feeeFVVffffefVfeVVbeb$ffff"fF
  3762. fd&feUed
  3763. ffffdFFebf&f"ffff&Vbfff$fVf&VfbffffVb%ffffeffefee&FfDffFf&ff
  3764. &ffebVFffgff&bFfUfffffffFfe%ffffffdfbfffffffb&Vfffb&ff%ffffbfFffddfdF
  3765. &feebFFfvffffDFf%f&ffffffffVffffffbffVf&ffeffffffeffbfVbbf&ff&fFffFFb
  3766. &VeffVf
  3767. vf&ffFffUffEf&ffefefff
  3768. fff%&ffffebfbbbffVf&feff%fbfddfbb$fbfd
  3769. &"bfbbf
  3770. fVfbefVfTff&ffbffffffefffff%Vf&fVfffffefdfbfffffffbFff&Fbdffd
  3771. b"bfVffj&FeEbf&fFef&ffffffffffffffffVbeffVfffVV&fVff&ffbf&fffdFbfff&F
  3772. "&bf"&vffTebVf&fVbffbffffffffffef%Vffffeffbff%bffddbfbffbdfd&ffffbdfb
  3773. "bb&&fvf&
  3774. fVfb&f&VfffeffeffV&feffVbeFffdfefV"Vfbbffffdffdbffffdbf&ff$
  3775. bTV&"dgfb
  3776. ffef&bf%fffVfffbf&fffffffffffFffffffFfffbffbb$ffbfffFbdffFD
  3777. vfffVbfVfff&f&fVfbfef
  3778. fffbff&fFFbfbff&fbDfdfbfffffffFFb
  3779. @fVU jf&fVefffffVf&b&fFbf
  3780. jwffffffVf$ff$fdfdffb&FfFf$ffbffffv
  3781. TfFffjgf&feVffffeffbfeffvfv
  3782. jvggffffFFf&Fffffff&fbfffff
  3783.  Tf"fb
  3784. ffffeb&ffebf&Vff
  3785. vjgvjjfffdfb$&fffffffw
  3786. "fB%"
  3787. fVfV&fVbfffffffggfffffffgjwgjffffffff
  3788. &"ffbf&bbVffffffvfbfjfff&bffff
  3789. "bfb`dfEbffff
  3790. fffffffffffbeffff
  3791. "&Vbe&&bfffgfffffffffffffFffffffw
  3792. dffVU"fffv
  3793. fvgfffffVfeffffVVefff
  3794. wfbfjv
  3795. dffd&"bfffzgfwgffff&fffffdff%V%ff
  3796. wfdF&
  3797. gfffffb
  3798. `ff&Vb b
  3799. {fffgfffbVFbbVff
  3800. cF&bfff
  3801. kf&bb$ff$f&FdfFF
  3802. Vfdb%F"
  3803. bfffffkfffffedeffffkJVEbfffff""F&&bbfF$bf&ff
  3804. @fffVb"""
  3805. fffff
  3806. fffV&fVeffV
  3807. f$feffF&"""bDb"""bDb&FFff
  3808. ffff%"""VUefffVffffffUfeeffbf
  3809. w{FTFbff"bFDD$"F"F 
  3810. "FF$F$f@fffff
  3811. vFe&ffb&"b$Ef
  3812. fffffbfe&Febefe&f
  3813. " bf"b$F$bDD"f
  3814. bd"""F@
  3815. jffffff{
  3816. vzVFefFVUU%bfffVVff&f$VbTb%&F&Ffv"f 
  3817. @@ "Ddb&"F$&b
  3818.  bvf&ff&&b
  3819. vVVDVFDD$"Vffbb
  3820. Vfbf%"FUT"d%fdtffb@`'"
  3821. @@"b$bDDDdjg
  3822. ffDdf"""bbefb"bbVVVV"bUE$"b&fdfdbDdj&D
  3823. B@$"FDDDDdfv
  3824. {DDdffjhf
  3825. dVeG$"""bbb%be$VV%V"bb$&VU&fbcf
  3826. bfff""""b""FDDD$f$
  3827. {uVbD"V""Fd"b"b$V"VDbDD"f$g'(jffff
  3828. FDD$bbDDDDF"fvf
  3829. g%bd%"""fDb"&VeVbbbDDFf&GgjffffdF$fDBf
  3830. b$BfBf
  3831. {b%F%R &fFVbUUeFFFbf&bbF+fgffFfdfdfBffd
  3832. B""bfDf
  3833. +bbTUB@"ff&V&beFbfbf&"bFj
  3834. gf&f$f$f"ff&""bf
  3835. D&Fffj
  3836. jbbU"VE&Vf&&fbd&ffDf&Fb&fvfdbff&&"""B$"
  3837. DbFdf&b
  3838. gbfDVdET"V&&FdFdb&f"fFDdfffff&fdB  
  3839. "D"fFffbd
  3840. fffV%"FbD$b$FdfbF
  3841.  BDf&fffdb
  3842. D BDDB
  3843. B@dDDd
  3844. ffbFbD$Fbb$F$&f""
  3845. ""bD$bD
  3846. ffFbDbd$FDdff 
  3847. bfffff
  3848. jfvkf
  3849. kfffff
  3850. kfd$F$"""""@@dff
  3851.   "Ffj
  3852. fbbDDB
  3853. ""Fbfz
  3854. {DD f$&b
  3855. @Dffff
  3856.  f"F&ff
  3857. {ffff
  3858. vfffffz
  3859. j{w{w
  3860. {ffffj
  3861. 'b$ffffvjwjgw
  3862. &Paint.app
  3863. Sketch
  3864. bdf"F"ffffbff""fF&bfDFDdFfd$f&Fb&fbDDbb&"&fbb&&"fbDffD$f&"&"bbbFect 
  3865. ct bddb$ffffjfdbF$ff$b&&f"b&fbFdFDbddb$F"b&"&fb&fdDDbFff"&fF"fDDbF&Fct 
  3866. ct $"f"fffff&&fFfDd&b"FDd$F"bb&FfDdbDb"bF$bb$bF&f$&bbbbf$ffFFdFDF&F"ct 
  3867. ct db$"ffffvgbb"f"ffD$fDdD&&b"&fdFdFDFF$&&F"bb$fddbb&&Ff"FfFFdFb&fFFct 
  3868. ct FfDbdf&fgfFbDd"ff"&fFDFdbb"fff&bbF&Fd$Fb"bbddddfF&F$f&&fFFdfF&fffct 
  3869. ct &&""FfbfgfFfDD"ff"ff"FddDd&ffffDFFd&bDd"FFb$b&fdbd$&fFfd"F$f"&f"fct 
  3870. ct &f$fffd
  3871. fffDFD&ffbdfdD$"FbF&fffF&bd&FDdF$Fb$bF$bdFddb&&fDD$""fdfdct 
  3872. ct f$"f&fd
  3873. ffF&fDF&fbffffd"fbf&ffff$"F&fDbbbF$&fFddd$"bbfbdD"F"FfFfdct 
  3874. ct bFFd&&f
  3875. fb$bf$fdfdfdb&fFbdf&fffdb"bDdFb&F$b$fF$b&"FD$fF$bDD"bfFfFct 
  3876. ct &fffb&fwf"bD&"fbfbff"&FF&ff&ffFfF"b""F&F"bD"fb$bF$&FfbF$bDDDdf"f"ct 
  3877. ct fdFfdf
  3878. jf"FDb$&bfdbbFfbfdF&fffDfFFbF$bdfdDb$bbbDFDD&&F"bbFD"fd&b"ct 
  3879. ct dbFdFf
  3880. j&FB$b"fdfFbbbfFfbFfdf&"b&FbfDbFfDF$fDbF"b$"Ff$FFffD"Fbd"&ct 
  3881. ct bdfdf"
  3882. fF"D$bFdFfbdbbf&fFF&FdfD"&ff$FbF&b&bD"bFF$&"bfF"bdfDFDfb&Fct 
  3883. ct "ffddb
  3884. D$"fddbFbdbFffbFFbfdD$fD&F"bdFbFDFD$&&&bFbbfddbf"&"f"f"ct 
  3885. ct Fdfdbbj&"
  3886. bDd$"bddd&fdfbdff&fb$""bF&bd
  3887. ffFDFDDd$&"FD&ffbFf"&Ff&bfct 
  3888. ct bdFdDfjF`D b$FdDdb$ffdDfFfffbffd"""ffFdfF&bFDFDFb"fDfdfdDF&&FffDfct 
  3889. ct Fd&fDfgbDB@DbFdFdbb&FFFdbffdfffd&F""ffDff&FfFdDd"&fF&f&fF&&&"bfDbct 
  3890. ct &bff"
  3891. "FfdFDbfbF"fd&fffFdfFFFF"bfFdf&bd&bDbFDffffff"&&fDDfbFct 
  3892. ct fFdb&v&bf$"D$ffbbdfF&&&f$fff&Fb"bFf"bf&FbfDFFDFDF$&&bfdf"&FF""fFFct 
  3893. ct fFb$FkFd&FD bdfdb$FFd&ffDdf
  3894. {gf&F&f&bffD$fDdbD""f$&&"fd&&fFb""ff&ct 
  3895. ct d&b&fg"&f&"DDb&fb"f&FFfffd
  3896. kfDFbbbddFddDdDFbdf"&&FdbffddFF"Fffct 
  3897. ct bfbf
  3898. f"fffF DDFdb$FDDffff
  3899. jkjff$&&bdD&"F$f"f$ff&&fd$bdfffvw
  3900. ct FfbbvgDffffD BFbfFFb"fffffff
  3901. vjff"&F"FffDdDf&&Fbdffffv
  3902. ct Fdbbf@
  3903.  "DFD$bfdfddd
  3904. fgffd
  3905. vffFFD&ffd""Ffff
  3906. zwct 
  3907. ct Fdfd'
  3908. "DDDDFbdDFfffwfff
  3909. fgwjff$"ffffv
  3910. ct &bfg"D
  3911. B@DbD$Fb$"Fb
  3912. ffFffv
  3913. vjfgF
  3914. ct FDff@ 
  3915. @DD$b$&b$Fb&fddfbff
  3916. vvf&F
  3917. ct &Ff&B
  3918.  """""F""Fddff$&Ffffwwwf"
  3919. zwwct 
  3920. ct fdfg  
  3921. @@DDDDD$"FDfdfFFfdfff
  3922. ct fDf'
  3923. "D """bdbfFffbFbF&ffvkgfbz
  3924. ct dDf'
  3925. """Ffbfdf&ffbFFFbfff{vfF
  3926. @Dd "&fbdFf&bbdbffDbff
  3927. wffff&fdFffffff
  3928. """fd$fF$F$""bFf"Ffff
  3929. vf&bff
  3930. jfffdbbdff&fz{k
  3931. @@D$@$bD"fDb$B
  3932. FD$fffkff&fff&fdFDbffdffffwff
  3933. zfkct 
  3934. ct jwff&
  3935.  """DDDDdFDDD D
  3936. fD'FDbff
  3937. fvffdd""F
  3938. "DdFfbfFfff`dFFfffjct 
  3939. BD"B@DDD$DfbD"&"bFfF
  3940. ffbf&F"
  3941. "@ FbD$"fDB b$Ffffbct 
  3942. "f&&FD"" bFfD
  3943. "fffff""bbFd$b  D "bD
  3944. "fdct 
  3945.  "&&bf""""D BDF$&
  3946. @ddfffF$FbDbd$
  3947. bddf""BDDD
  3948. DFdD d`bfff
  3949. """"""bff
  3950. fF ffdct 
  3951.  @@ BD&""""""BD
  3952. Bf"$fFFD D """"bfgf
  3953. ""bDct 
  3954. B "$"""FDDD""dFdff&BF"FD"""B@@ DdF&
  3955. " DDDDct 
  3956. """BDDDDB"F"ffDDF$&&b$"B
  3957. ""Fct 
  3958. BDD D$"DDFDb$fFFDFdDDDD
  3959. BDD vff
  3960. &ffbffct 
  3961. ""D""""B
  3962. """fdf"&"FbFD"
  3963.  BDD  
  3964. @f`fffg
  3965. B "D@
  3966. "b&fFdFfb"
  3967. `b"fbf&v
  3968. """dfb
  3969. Bb&"bfdfffBD
  3970. DDfff
  3971. {&bfF
  3972.  "fff
  3973.  @@DD
  3974. Dfffff
  3975.  Dfvw
  3976. wwct 
  3977. fff@@ 
  3978. wwct 
  3979. fff"b 
  3980.  bdfffgv
  3981. fffB@DDDDf
  3982. zjct 
  3983. gffbD" bffffffffv
  3984. """""fww
  3985. gffF"F "bfffff
  3986. gff&B$bFfffffffjjjw
  3987. gf&fD$fffffffvjffFd
  3988. gffF"bD&""B "BDDd"f
  3989. wgct 
  3990. gff$""B @ 
  3991. ""BDD$f
  3992. zwwgct 
  3993. kfffDb@ "bzkffffj
  3994. gfffFF D 
  3995. vwfct 
  3996. kfbfb$DD"
  3997. jwjww
  3998. vwwwwjvvvwwwvct 
  3999. z&&fb""F
  4000. wjjct 
  4001. wbbF"DDv
  4002. vvwww
  4003. vwgvwjwww
  4004. jvct 
  4005. vgwwct 
  4006. jjct 
  4007. jwwww
  4008. wwwwww
  4009. vfgwvjgfjgjct 
  4010. &Paint.app
  4011. TTTLTFJ
  4012. 5.0a  Weighted Crunches
  4013. 5.0b  Weighted Knee Ups
  4014. 5.0c  Opposite Crunches
  4015. 5.0d  Scissor Slams
  4016. 5.0e  Straddle Crunches
  4017. 5.0f   Leg Lifts
  4018. 5.0g  Lying Twists
  4019. 5.0h  Power Crunches
  4020. 6.0e  Muscle Groups
  4021. APower Crunches
  4022. Muscles Worked: Upper Abs
  4023. Lie on your back with legs together extended straight up and hands grasping light dumbells, elbows on the ground.  Proceed to crunch up and extend hands toward feet.  Pause, then lower to starting position.
  4024. Perform 12 repetitions.
  4025. Sketch
  4026. BATE!
  4027. RTffV!""RDD
  4028. @@ D   "
  4029. R!P "!
  4030. B B B "B@D 
  4031. DDD`f`D
  4032.  B!T@ " 
  4033. "RUU$fR
  4034. "BDDD
  4035. & @@@DDD
  4036. "B RUUU!R R
  4037. DDD """D "
  4038. fbBB 
  4039. ""D "
  4040. fF%V& 
  4041.  B  B@ B$"b$f @
  4042. Dd&`"dD 
  4043. """"BD
  4044. bfBe`
  4045. B ""b$"B "
  4046. @ "DD B`f&fFB 
  4047. DT!RUDDDED
  4048. """UEvf"&&
  4049.  " " ""BDD""
  4050. D "" 
  4051. "BffFf$B 
  4052. "b$"U!"
  4053. @!D!bD T
  4054. ff*fb"
  4055. D $"bD
  4056. B""ff`
  4057. D R ""B R "DT!!Ufvb&V  "B
  4058. B$"B "
  4059. "DDD 
  4060. A!@ U!BU R  
  4061. B`fv*dQ"! "
  4062. """DDDD@ "DDDDfjf`FBD
  4063. BA EDT
  4064. U!R!!
  4065.   D """B ""
  4066. B`fjf
  4067. d$D  
  4068. B "@Q!"""b
  4069. fj'`b
  4070. """D B DD
  4071.  "DD B 
  4072. f@&F  
  4073. """ B
  4074. ""bffvj
  4075. BD DDD@@@
  4076. BD ""fF
  4077.     BT!T 
  4078. F E D DE 
  4079. B!BU 
  4080. fffwfBf@
  4081. "D  D BB "D ""DDFdffff
  4082.  "RUU
  4083. fvgg`
  4084. D@D B DDDD "D
  4085. "B "D DD`d&Df
  4086. D ""E$TU
  4087. "BbffffjjFF
  4088. D"B B
  4089. "BDD@
  4090. "B DbDfFdf
  4091. "DE`  
  4092. @!R D!"DDT!B$D@!D
  4093. fffjf
  4094. B D "
  4095. """DDdffffjj&` 
  4096. B U """D RE D RDD 
  4097. "D B 
  4098. """"""D 
  4099. BD bff
  4100. R!"BDU "
  4101. R BDDU 
  4102. @ "D@ 
  4103. BD BDDD B "
  4104. "D`ffjffff&D
  4105. B!DDD! B
  4106. "T """"R!TD "f
  4107. ffgvvf
  4108. B DD B
  4109. "FdfD `ffB 
  4110. BDT!"BT
  4111. """""BTPf
  4112. ""BD"BD
  4113. "D@D D
  4114. "BdfdJ&
  4115. @f"""
  4116. "" ""U!"$TUD!
  4117. "UE "dFfgv
  4118. @fFP 
  4119. B  DDD D D
  4120.  $ddf 
  4121. "%R B
  4122. "BDTDE R
  4123. RDf&f
  4124. "D DDD B DD BD " 
  4125. DDEDDT
  4126. "$R!D
  4127. "ET fEfT"
  4128. B ""B 
  4129. ""BD D "D D
  4130. BD`Dh$
  4131. @@DD$D
  4132.   B U!DTUD
  4133. "B "D
  4134. "D " D 
  4135. "B bdff
  4136. ""RED!"""D
  4137. "D RU!"""U!DT fff
  4138. "BD ""
  4139. BD BDD@D
  4140. B Df&f
  4141. @ "DD
  4142. R """"B "D
  4143. """"RU!D
  4144. ff&"@TU
  4145. "DDDDD 
  4146. ""DDD$""B ""
  4147. bFfbfD ""B
  4148. """""""""DDDUUE 
  4149. BT!"T!"
  4150. fd&FD
  4151. B @@$B
  4152. D "BDDD
  4153. ""B B "B""""BDD`dFf&FDD
  4154. """""""RUEDDD!U!U!"
  4155. fffe@D"DD
  4156. D DDDDD """""""
  4157. """bf$f&f """
  4158. B!D  B"EDUUUUUUUU
  4159. """"RUU
  4160. ff%""FDDD
  4161. """""""""""""""""""bffFFD"""B
  4162. B!RUPD "RUDDDDDDTUUUUUUUUEUUU%%VfTUUU
  4163. "BDDDDDDDDDDDDDDDDDDD$"""DF$&FDDDDD
  4164. """"""""""""""""FDbUUbbFD""""""
  4165. "D "DDDDDDDDDDD$"""""b """"F"F """"b
  4166. """"V%"""""bUUUEU""VUUUebD""FDDDD
  4167. DD@DD DDDD$BD$"bDDDD$"FDDDDDD
  4168. F$&"DDDbDD
  4169. B!"BT
  4170. R!"VUeUDD""FTED"b%"""""bbF""""""bb
  4171. """ """"""F"FD$""""""""FDDD"$bD"D"FD"$
  4172. TD D "DDTUUUDDTUUU%bUUUU"""""bV&b
  4173. ""b$fV
  4174. BDDDD"""""""FDDD"""FDDDb$FDd"FDDDDD$b
  4175. DU!""
  4176. ""bU""VU"bT%"""""""""""Fb$""""""F&
  4177. "DDD$BDDD$FD$""bDDD$FD"bDDDDbDF&
  4178. bDD"bD
  4179. """"""bT%VDDTU"bUD$"""VT&bU"""V$&f
  4180. ""DDDDDDDDD"""bDDbDDD$bD$b$"bDFb """"FF
  4181. D!"""""BDDbDDDDT%""""VUETE""b$&"F
  4182. bTUbbe
  4183. """"B bD""""""""FD$""F"FDDD$FDbD
  4184. D!""""
  4185. "DDUD"VUUUUbDbE""bDUETb&&V!"ba$fe
  4186. ""DDDDDD"""FD"F$"""F$FDbD$&b`$bD$
  4187. ""&F"F
  4188. RT!""U%F$"""""""""""VUDDD"&VFbD@bDDFdf
  4189. ""DDD ""bDD"FD"bDb$FDb$F"bDDbd$F
  4190. "Fbdfb
  4191. """"DDUUDTU!"b$V%"b%"FDeTDf%&VED%b$Fff
  4192. """""""Fb$bDF$"FDB$FDdD""F""Fb$F@D$Fdfd
  4193. DTUUUUUUUTU""bD$"VdDU%"b%Fbef%VbDD%"bbbV
  4194. "BDDDD ""FD$FD$FD"
  4195. bD"FDDD$F&b$""DDfFdff
  4196.  """bUEDUE""bD""VTb"FTb$&bb$&VbV"B"Tb&f&
  4197. """""""FD$""FDD"FD$bD FD""bF"FDDDd&ff&f
  4198. DDDDDD
  4199. ""bTb$"bUE""V"VVUbU%feebbD`EUfffV
  4200. """"bD""
  4201. ""Fb"F"bbD$b FD$"F&F$"FD$bdfdf
  4202. DDTDDTU%Fbb$""bD%V%"V"&"bUbfVbb%""V&Ffff
  4203. """"FbDDDD$""F$F""F$"bDD"FDb"F$F"FDDffFb
  4204.  ""bEU""bUU$&bDDUFUUU""VDU"VeeVEDDbb$be&
  4205. D "FdfDD"F"FD$b$bDD"""""bDd&F"bbDDD$F$Fd
  4206. "V%bFb""bDD"b""V"bDDUUET"VEE$FV%""V"bVbb
  4207. DDDfffBD$bbdDDbD$"bdDbdDDBbFbdD"b$"b$"F&
  4208. "VEef&"""V$"&bT%FV%"F$"VbddbD"bU%V"VU%be
  4209. DDf&ff""""FDD"bD"bD$b"FbDD$F$FF$""bDbDFb
  4210. ""beffFD"VEVb%V$"""FD%b%V"feFeTRUU%F$&""
  4211. DdffffFD$b$bDD"Fd$FDFb""b$"bd"b$"bD`D"Fb
  4212. bVffffFDD$VD$FT"
  4213. Fb$bU%F"VVV"f%Rb"F&bEb%
  4214. "bdfffFD"""&FbbDb""""&Fb$"bdd"FbD$""F$""
  4215. bfffff"F$VbUbD$V%EbDVUbDDb%VVeD$"VFTbUbe
  4216. fdffff&"Fb$F$"FdDF$F`b$Fb$bbd"bD$"bF$F$F
  4217. b&fff&U&""V"VfD"VaUd&&Vb$b%Fb$"`TE"bTbV"
  4218. DfbfffD@b$"fbd"Fb&F"bbb$FFFb$F
  4219. $FFd$F$bd
  4220. &VfffD
  4221. `$"fb$bF$VEbU&&&V%""VUb RDT""b"VV
  4222. bfffFD
  4223. Fb"&F
  4224. BDdb$fbfbfbdDbf$
  4225.  &bD$F$bd
  4226. `"&ff&d
  4227. fF$VVfbfef&V%"FEDT"bU"FV"
  4228. bfff@
  4229. DDfbdd&&&"bFbdfffF$fDbd$
  4230. @bD$&"b`$
  4231. "affVffj&f&""&Vffff&VU$V ""fTEd%&V
  4232. Ddjfffd
  4233. *ffffffffffd`dFb
  4234. F"fb"F""
  4235. UgbfffffffFUbfffVb&&&b%"Bbe"VeDTf
  4236. "ffff
  4237. ffffdf&ffjffbDD&"
  4238. $Fddbff"
  4239. zf&ffff&befffff&bfT"""Fdff&&&f
  4240. "f$FfFfffFbffffffffDDf$"@dF&&ffbb
  4241. Geff%ffffff&ff
  4242. dfeffj&F
  4243. @DDdbff
  4244. Fffffffffff&FDf""@Dbffjfff
  4245. b"f%f&
  4246. fffffffffffe&V%""fffff%Vf
  4247. ""fFd&d&ffffffffff&bbbDD
  4248. fffff
  4249. PT"fTf&d
  4250. ffj&ffgg
  4251. fgVf%V
  4252. Ddffffff"
  4253. Ddd&B&FfffffFf
  4254. jfj&""F""
  4255. dffffb$f
  4256. f"VbeFeUdfffffw
  4257. fffefbED b&ffFff&
  4258.   f$FDfFfffffffffff&FD$FD
  4259. `f&fffFb
  4260. D"VbTf$fffffff
  4261. vffVbfV""Bdffbffff
  4262. BdbDDb&BfffffffjfjfD"bD
  4263. "bff&&fdd
  4264. V%&VDRbfffffff
  4265. ffV$fV&"
  4266. UffffffF
  4267. @D$FDb$"`ffffffffff&F"bD""bffffbFd
  4268.  A "bbbDT$fffffffffffVee&bUEdfffF&ff
  4269. DdD$""FDdfjfffffffj&FFDFD `fffffff
  4270. B T"&F$bbUff
  4271. fgfff
  4272. vfFbe&bD
  4273. bffffffd
  4274. FdD$""&FDffffffff
  4275. fbDFDFDD$Fbfffff
  4276. ffjB 
  4277. f"bfffffffffjjFde&"F
  4278. `f&Ff&Ff
  4279. BD$FDD
  4280. F bfffffffff
  4281. F"bDbDDbfff$ffd
  4282. $"bUUtVEff
  4283. jjfffjFeF&&""`ffffbbf
  4284. BF"""b&bfffj
  4285. f"F$F"F bfffffff
  4286.  b%FD$&dv
  4287. VbbbdT%bfffffff
  4288. jff@D&F"bf
  4289. b$&F"b
  4290. ffffff
  4291. VbDf&"`
  4292. "Vb$VEUVfffffff
  4293. jffDd$ffF&@fjffff
  4294. fF$FFbFD@jffffff
  4295. "F"b%bDd
  4296. jffff
  4297. jfdbffF$
  4298. fffffjff
  4299. F"f&F$FD
  4300. kV%febD
  4301. cd%bdD""
  4302. fffjfff
  4303. ""bFFDDD
  4304. jjwwww&b&RET
  4305. WFF"b&FD
  4306. zwjgw
  4307. "b$fFD""f
  4308. &ffBDb
  4309. GFb"bb$"
  4310. jffFD
  4311. fffFffjf
  4312. "b$fF$Fb
  4313. fwwgffB$fffFb%ff${ff
  4314. F"b""Fb$v
  4315. fjff&bfff"&FfffjfdbFd&ff$&F
  4316. ffffff
  4317. "fbeUUbbe
  4318. FFD$"F""
  4319. jff&fff"FDDfff&F$
  4320. F fbFb$F
  4321. {ffFbfFT"bd%fbfbF
  4322. FfF$bDFb
  4323. jffFdfDDD"bD&fd$"d&"bFF&b$
  4324. df b&"f%b%feU&FD
  4325. FDFdbDFF
  4326. nF"Fb""""&FbFfFd$df$b"Ffbd
  4327. {bfbeUUEbUbd%""b
  4328. f&F$b$"Fb
  4329. jdbd"""F$b$&Ff$FbfF"B$"f$F
  4330. ffV""""V&bV"bDb$
  4331. fDfFD"bb
  4332. zdFbDDDDbDF$fFFDDfF$bDFd&&
  4333. "b%feb""b$fF&bDfbFDb
  4334. ndFF"FDDD"bDdf$Fbf""&Fdfff
  4335. {&fbD
  4336. "b$f&f""F$FF$""bFdff
  4337. nbb""D "FFDFdddbdF""FFdFff
  4338. BDDbdfd"&&"F$bDDDbddf
  4339. kF&"B Dd$FDFdbDf$F"""b$fFf
  4340. {dbF"
  4341. F bbfdFDf$F"F"""bFff
  4342. +FfbF@ F$fD$bfDbbD$FB
  4343. DDbFDfFf$&&&bdD$F"Ff
  4344. +ffbF ""b&bdDbFFD""&"bDbDb
  4345. BDd$bFF&FddbDdbF"b$Fd
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  4602. {wfff
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  4613. &Paint.app
  4614. TTTLTFJN-
  4615. 5.0a  Weighted Crunches
  4616. 5.0b  Weighted Knee Ups
  4617. 5.0c  Opposite Crunches
  4618. 5.0d  Scissor Slams
  4619. 5.0e  Straddle Crunches
  4620. 5.0f   Leg Lifts
  4621. 5.0g  Lying Twists
  4622. 5.0h  Power Crunches
  4623. 6.0e  Muscle Groups
  4624. 1.0 AB
  4625. SLABS
  4626. EAb Slabs
  4627. V1.01
  4628. .->FREEWARE<-.
  4629. 1998 (c)
  4630. @    2.0 ABOUT
  4631. 3.0 DISCLAIMER
  4632. I am not a fitness expert or consultant nor do I
  4633. 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.
  4634. Arial
  4635. Arial
  4636. Arial
  4637. Arial
  4638. Arial
  4639. Arial
  4640. Arial
  4641. 4.0 BEFORE
  4642. STARTING
  4643. 5.0 EXERCISES
  4644. 6.0 TOP
  4645. 4Read to improve the effectiveness of the exercises.
  4646. 6.0a  Diet
  4647. 6.0b  Training Frequency
  4648. 6.0c  Technique
  4649. 6.0d  Patience
  4650. ,AAll the exercises will work your abs in general but where indicated, specific muscles receive attention.
  4651. Upper abs:
  4652. The muscles at the top of your stomach (upper abdominals)
  4653. Lower abs:
  4654. The muscles at the bottom of your stomach (lower abdominals)
  4655. Obliques:
  4656. The muscles at the side of your stomach.
  4657. TTTLTFJN-
  4658. 5.0a  Weighted Crunches
  4659. 5.0b  Weighted Knee Ups
  4660. 5.0c  Opposite Crunches
  4661. 5.0d  Scissor Slams
  4662. 5.0e  Straddle Crunches
  4663. 5.0f   Leg Lifts
  4664. 5.0g  Lying Twists
  4665. 5.0h  Power Crunches
  4666. 6.0e  Muscle Groups
  4667. TTTLTFJN-
  4668. 5.0a  Weighted Crunches
  4669. 5.0b  Weighted Knee Ups
  4670. 5.0c  Opposite Crunches
  4671. 5.0d  Scissor Slams
  4672. 5.0e  Straddle Crunches
  4673. 5.0f   Leg Lifts
  4674. 5.0g  Lying Twists
  4675. 5.0h  Power Crunches
  4676. 6.0e  Muscle Groups
  4677. 6.0f  Cooling Down
  4678. 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.
  4679. TTTLTFJN-
  4680. 5.0a  Weighted Crunches
  4681. 5.0b  Weighted Knee Ups
  4682. 5.0c  Opposite Crunches
  4683. 5.0d  Scissor Slams
  4684. 5.0e  Straddle Crunches
  4685. 5.0f   Leg Lifts
  4686. 5.0g  Lying Twists
  4687. 5.0h  Power Crunches
  4688. 6.0e  Muscle Groups
  4689. 6.0f   Cooling Down
  4690. 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.
  4691. en when you follow a good diet and complete these exercises, results will not come immediately.  
  4692. 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.
  4693. 1.0 AB
  4694. SLABS
  4695. EAb Slabs
  4696. V1.01
  4697. .->FREEWARE<-.
  4698. 1998 (c)
  4699. @    2.0 ABOUT
  4700. 3.0 DISCLAIMER
  4701. I am not a fitness expert or consultant nor do I
  4702. 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.
  4703. Arial
  4704. Arial
  4705. Arial
  4706. Arial
  4707. Arial
  4708. Arial
  4709. Arial
  4710. 4.0 BEFORE
  4711. STARTING
  4712. 5.0 EXERCISES
  4713. 6.0 TOP
  4714. 4Read to improve the effectiveness of the exercises.
  4715. 6.0a  Diet
  4716. 6.0b  Training Frequency
  4717. 6.0c  Technique
  4718. 6.0d  Patience
  4719. 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.
  4720. 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!).
  4721. 1.0 AB
  4722. SLABS
  4723. EAb Slabs
  4724. V1.01
  4725. .->FREEWARE<-.
  4726. 1998 (c)
  4727. @    2.0 ABOUT
  4728. 3.0 DISCLAIMER
  4729. I am not a fitness expert or consultant nor do I
  4730. 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.
  4731. Arial
  4732. Arial
  4733. Arial
  4734. Arial
  4735. Arial
  4736. Arial
  4737. Arial
  4738. 4.0 BEFORE
  4739. STARTING
  4740. 5.0 EXERCISES
  4741. 6.0 TOP
  4742. 4Read to improve the effectiveness of the exercises.
  4743. 6.0a  Diet
  4744. 6.0b  Training Frequency
  4745. 6.0c  Technique
  4746. 6.0d  Patience
  4747. 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.
  4748. 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.
  4749. 1.0 AB
  4750. SLABS
  4751. EAb Slabs
  4752. V1.01
  4753. .->FREEWARE<-.
  4754. 1998 (c)
  4755. @    2.0 ABOUT
  4756. 3.0 DISCLAIMER
  4757. I am not a fitness expert or consultant nor do I
  4758. 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.
  4759. Arial
  4760. Arial
  4761. Arial
  4762. Arial
  4763. Arial
  4764. Arial
  4765. Arial
  4766. 4.0 BEFORE
  4767. STARTING
  4768. 5.0 EXERCISES
  4769. 6.0 TOP
  4770. 4Read to improve the effectiveness of the exercises.
  4771. 6.0a  Diet
  4772. 6.0b  Training Frequency
  4773. 6.0c  Technique
  4774. 6.0d  Patience
  4775. 1.0 AB
  4776. SLABS0
  4777. EAb Slabs
  4778. V1.01
  4779. .->FREEWARE<-.
  4780. 1998 (c)
  4781.     2.0 ABOUT
  4782. 3.0 DISCLAIMER
  4783. I am not a fitness expert or consultant nor do I
  4784. 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.
  4785. Arial
  4786. Arial
  4787. Arial
  4788. Arial
  4789. Arial
  4790. Arial
  4791. Arial
  4792. 4.0 BEFORE
  4793. STARTING
  4794. 5.0 EXERCISES
  4795. 6.0 TOP
  4796. TIPS4Read to improve the effectiveness of the exercises.
  4797. 6.0a  Diet
  4798. 6.0b  Training Frequency
  4799. 6.0c  Technique
  4800. 6.0d  Patience
  4801. Table1
  4802. Order
  4803. Table1
  4804. ColA13
  4805. ColB13
  4806. ColA15
  4807. ColB15
  4808. Index1
  4809. ColA13
  4810. RRRJRDHL)
  4811. 5.0a  Weighted Crunches
  4812. 5.0b  Weighted Knee Ups
  4813. 5.0c  Opposite Crunches
  4814. 5.0d  Scissor Slams
  4815. 5.0e  Straddle Crunches
  4816. 5.0f   Leg Lifts%
  4817. 5.0g  Lying Twists
  4818. 5.0h  Power Crunches"
  4819. 6.0e  Muscle Groups
  4820. 6.0f   Cooling Down
  4821. 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.
  4822.