I have had a few emails asking about the specifics of the exercise program I use so I figured the easiest way to answer would be to write a post.

Equipment -
1) Pilate Band – I bought a pack of three with different levels of tension. The top tension one snapped after a few months of regular use so now I am using the medium one folded up as I can not seem to locate the bands in the store anymore
2) The Bean – This is an inflatable device that I have been using for the last couple of months and surprisingly it works rather well. Due to an old back injury doing normal sit ups or crunches was basically impossible. I use to use the Pilate ball and it does work but with the Bean I feel a lot more stable and it tends to work a lot better. Here is an Amazon Link just to give you an idea what it looks like.

The Exercise Program
1) Sit ups with The Bean – til failure
2) Back extensions with The Bean – basically you slide all the way to the bottom til your almost on the floor then you slowly straighten your legs. The guide says this is a Bean squat but I have found it does more for the lower abs and lower back then it does for the legs
- Repeat both exercises three times – I don’t rest in between sets – Total is 3 sets for each exercise and about 60 – 70 total reps

3) Free Squats wide – Feet are spread past shoulder width apart, hand on couch for balance then off you go. The key I think is the slower you go the better it works
4) Calf raises – I do one leg at a time
5) Free Squats narrow – Same as exercise 5 but feet are together
- I run through all exercises normally four times with a small break after doing exercises 3 to 5. Total four sets and about 240 reps so 20 reps each set

6) Pushups – legs are up on the Bean to failure – I am getting close to forty or so now
7) Pushups against wall – Standing up against the wall and try not to hit your nose (you tend to feel like a moron when you do)
Back Rows – Sit on the floor, lay your legs straight, grab the pilate band and put across bottom of your feet. Slowly pull the band back keeping your elbows at 90 degrees. When you do it right you will feel it in between your shoulders
- Repeat three times with break after completing 6 to 8, total 3 sets

Well that is my basic workout. Every now and then I will substitute one exercise for another. Any questions just ask. Take care

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