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Kettlebell and Medicine Ball Exercises

Kettlebell and Medicine Ball Exercises

In a shoulder-width stance with a kettlebell between your feet, squat to grasp the kettlebell with your left hand while keeping your torso at a 45-degree angle with the floor. Explode up by extending at the hips, knees, and ankles. Drive your heels into the floor as you pull the kettlebell up, keeping it close to your body. read more
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TRX Knee Tuck and Band Rising Knee

TRX Knee Tuck and Band Rising Knee

Get on the floor in a push-up position with your feet placed in the stirrups of a TRX. Adjust the TRX handles so that they are just above the floor. Tuck your knees in toward your chest. Hold the tucked position for a second, and then return to the starting position by extending your legs back. read more
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Maximizing Muscle Strength

Maximizing Muscle Strength

Training to maximize strength tends to be a much simpler pursuit than training to maximize muscle mass. The basic workout samples provided with the training splits discussed in chapter 8 are from tried-and-true training programs that work exceptionally well when the resistance used and reps performed are cycled. read more
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Beginner Programs

Beginner Programs

The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background. read more
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Cable Push-Down

Cable Push-Down

The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors. read more
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The Squat, Including Dumbbell Variations

The Squat, Including Dumbbell Variations

The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves. read more
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Common Issues With Groups

Common Issues With Groups

Working in a group is usually a good way to get things done, especially in recreation and leisure settings. Bringing together diverse people with their own opinions and ways of doing things can create a rich environment for success. However, traps and pitfalls can occur; leaders can avoid them by understanding some of the warning signs and responding accordingly. read more
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Traditional Face-to-Face Versus E-Leadership

Traditional Face-to-Face Versus E-Leadership

In the technology-rich environment in which we live, our key interpersonal and professional encounters are not likely to be solely face-to-face or virtual. Rather, our relationships exist on a continuum between more or less virtual. Some of us believe that virtual encounters, via Facebook, MySpace, Skype, FaceTime, and the like, enhance our already established relationships. read more
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Values, Beliefs, and Emotional Intelligence

Values, Beliefs, and Emotional Intelligence

If it is not clear yet in this chapter, let me be unequivocal now. Leadership - your leadership - is about you. Your ability to be the best leader you can be does not depend on your attempts to copy others or emulate great historical figures. Rather, it has everything to do with knowing who you are and understanding what you need to do to become a better version of you. It is all about you. read more
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The top 10 ways for a woman to develop a strength training program

The top 10 ways for a woman to develop a strength training program

Most women have four main goals in mind when they begin a weight training program: toning muscles, slimming down, improving athletic performance, and maintaining good health. Luckily, getting started with a personalized training program takes only a few simple steps, as best-selling author Frédéric Delavier points out. read more
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