Introducing Bob Man Sport Video.
Automatic Golf, the first sports method video to ever have been certified platinum by the
Recording Industry Association of America, removes the mystery from the golf swing.
All the swing features you've been striving for will happen automatically.
You can have all over muscle tone in just 30 minutes twice a week at home with Bob Man's
weight training at home, simplified.
Traditional karate requires the learning of a complex series of moves over a number of
years.
Instant karate enables you to master the nine essential moves of self-defense in a 42-minute
workout.
If you choose just one physical activity, choose isometric stretch.
In less than 20 minutes every other day, you'll improve your flexibility, appearance, and
your overall sense of well-being.
Bob Man Rides a Bike is the core of his own fitness program.
Learn how to select and use a bicycle for your fitness and pleasure.
Not all exercises are suitable for everyone, and this or any other exercise program may
result in injury.
To reduce the risk of injury in your case, consult your doctor before you begin this
exercise program.
The advice and instructions presented are in no way intended to replace medical counseling.
The creators, producers, participants, and distributors of this program disclaim any
liabilities or loss in connection with the exercise or advice herein.
Be certain that weight-retaining collars are secure before beginning each exercise.
In all the years I've been training, it's been rare to run into an exercise as safe
as the one that Bob has devised for firming, shaping, and toning the triceps.
Bob?
Okay, Carla, with your palms forward, bring the dumbbell up over your head with your elbows
near your ears.
Now, lower the dumbbell behind you.
Keep the elbows in a good, solid position there, and concentrate the work here.
Let me see you do 15 good ones now.
Okay.
Ready?
And one.
Keep breathing.
Carla and I are going to put you through a heck of a workout today.
Before you start, dress comfortably, get on a good, solid pair of shoes, and Carla, show
these folks what else they'll need.
Sure, Bob.
Actually, the equipment you'll need will be quite simple.
Get a straight back chair, a set of books about 18 inches high, a pillow for comfort.
To set up your dumbbells, for the ladies, you'll need two, two and a half pound plates on either
end of your dumbbell.
Make sure that no matter what kind of collar you have, put it on securely.
Bob, what will the men need for weights?
If you weigh about 150 or 160 pounds, try a two and a half, a two and a half, a five,
plus the collar, again, very securely.
We're going to do 15 repetitions of each exercise today.
If you find that you complete the 15 repetitions and it doesn't give you enough work, bump
the weight up a little bit.
If you only get five or six repetitions, move the weight down.
Before we start with our weight workout, we're going to do a simple little warmup exercise.
Now, the action here is quite simple.
We're going to cross our right elbow to the left knee and alternate with the left elbow
to the right knee.
So, Carla, let's do 60 of these.
Ready and one, two, three, four, five, six, seven, eight, nine, ten.
Not only will this help to warm you up, it'll also help to firm and tone the midsection.
Remember to keep your shoulders off the floor, keep the small of the back pressed to the
floor, keep the stomach tight, bend those knees in, and bring the elbows all the way
to the knees.
Fifty, fifty, fifty-five, sixty.
Boy, it's easier to do those suckers than it is to count them.
This version of the clean and press was developed by Bob.
It'll continue your warmup and it'll also help to tone and firm the entire body.
Well, I developed this exercise, but Carla's doing it better than I am.
Notice how she keeps her head higher, bends deeper when she goes down.
Who at her way, it's far better for her.
Whenever you lift anything off the floor, whether it's a bag of groceries or a weight,
protect your back.
Bend down and use your legs to lift the weight.
In this exercise, we're going to make a continuous move down to the floor, up, and push the weight
up over our head while remaining erect, very nice posture during the exercise.
So, Carla, let's do fifteen of these.
And ready and one, two, three, four.
Remember to bend those knees deeply.
Keep your back erect as you bring the dumbbell up overhead.
Keep the head up as you make the downward movement.
Also, remember to breathe deeply throughout the entire exercise.
Ten, eleven, twelve, thirteen, fourteen, and fifteen.
And relax.
Squats are a good example of an exercise that's better done with dumbbells rather than a barbell.
To set the dumbbells, if we get in the middle of a repetition and can't complete it, we
simply set the dumbbells down.
The motion firms the thighs, buttocks, and strengthens the lower back.
For your next exercise, you'll need to stack your books about sixteen inches high.
Put a hold of your dumbbells, place them up on your shoulders, and hold onto them lightly.
Feet about shoulder's distance apart.
The action for the exercise is bring your hips down to your books until they touch,
and then come back up.
Down to the books and touch.
Now let's try fifteen reps.
Ready and one, two, three.
The main points of emphasis here are to breathe deeply during this exercise, and to remain
erect during each repetition.
Carla's doing this in marvelous form.
Head up, good posture, and deep breathing.
Once again, breathe deep.
This exercise shapes the lower legs, and it also has the added benefit of strengthening
the arches, increasing the flexibility of the toes and the ankles.
You're not fooling me.
You've got at least two more plates in that closet you're not using.
Put them out about four or five inches apart.
We're going to do some calf exercise now.
Now remember, when you lift the weights off the floor, use your legs, protect your back.
Come up and put about oh, half your foot over each plate.
The action of this exercise is flex your knees slightly, come up on your toes, and lower.
And ready Carla, let's do fifteen of these.
Ready and one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen,
fourteen, fifteen.
The bench press, like the squat, is another exercise that is safer when done with dumbbells.
If you get in the middle of a repetition and get stuck, you can just put the dumbbells
down.
Another advantage of using dumbbells for this exercise is the greater range of motion.
This exercise firms and develops the pectorals.
Before you start your next exercise, make sure you tighten your collars.
Set your books up so that they're about six inches deep.
Add a pillow to it for comfort.
Bob, I want you to lie down, bring the dumbbells out so they're in line with your shoulders.
Now push to the top and bring them back down.
And remember when you do this exercise, I want you to breathe deeply, pushing to the
top and bringing it back down.
We're going to do fifteen.
Are you ready?
And one.
To maximize the range of motion, bring the dumbbells together at the top point of the
exercise.
Breathe deeply as this will develop the rib cage as well as the muscles in the top of
the chest.
Fifteen.
Good set, Bob.
Next rows, work the upper back and the biceps.
And by doing this exercise with dumbbells, we assure that we're working both sides equally.
Before you start this simple move with us, let me demonstrate about two repetitions.
It's just up to the shoulder, down, up to the shoulder, and down.
Carlo, let's do fifteen.
And ready, and one.
Two.
Three.
Four.
Five.
Six.
Arnold, eat your hard out eight.
One.
Two.
Five more.
Three.
Four.
Five.
And switch.
And one.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
One.
Two.
Three.
Four.
Five.
Relax down.
Breathe deep.
Exhale.
We're finished with that one, aren't we?
Reverse curls are an excellent exercise for the forearms.
After doing so many takes today, I'm going to mark it the out takes as a sequel.
To do this exercise properly, and by the way, it'll improve your golf game, your tennis,
and your ability to squeeze oranges, because it works the forearm.
Grab the dumbbell with your palms facing in, and back your hands out towards the camera
people.
And the action is really simple.
Let me demonstrate it once before we start.
Simply up to the chest, down, keep breathing while we do fifteen.
And one.
Five.
Six.
Eleven.
Twelve.
Thirteen.
Fourteen.
Fifteen.
Well it's time for a weight change.
And I want you to take one five pound plate off of each dumbbell.
And remember that when you replace your collars, replace them securely.
Make sure that they're tight so that they're ready for the next exercise.
This is a great time to rest, so try and breathe as deeply as you can during this time.
And make sure that you get your plates, that you take off your dumbbells out of the way.
Okay, that's set and done.
For you ladies out there, I want you to take one two and a half pound plate off of each
side of each dumbbell.
And again, make sure that you're putting the plates out of the way.
And that when you replace those collars, you're putting them on securely.
Okay.
Now that we've got these back on nice and tight, check them.
Breathe deeply and we're ready for the next exercise.
Okay, standing with those feet together, I want you to take a natural step forward with
your left or your weaker leg.
Keep the dumbbells relaxed down, shoulders straight, stomach pulled in.
You're going to lower the knee to the ground and push back up.
Ready?
We're going to do fifteen repetitions.
Breathe deep throughout the entire exercise.
And one, two, three, four, five.
Keep breathing.
Five more.
Two, three, four, five.
Now breathe deep.
Exhale.
Let's go to the other side.
Ready?
Step forward with the right leg now or your opposite leg.
And one, breathe.
Two, three.
Keep the back erect.
One more.
Two, three, four, five.
Finish.
Breathe.
Exhale.
Put those weights down and really breathe.
By doing this exercise with dumbbells rather than a barbell, we assure getting equal work
on both sides of our body.
By doing the exercise seated rather than standing, we keep the arch out of the lower back.
Now notice the position in which I hold the dumbbells.
This is the safe position because it keeps the ends of the bars away from my head.
It's real important on this exercise to test the dumbbells, make sure the collars are very
tight.
Position yourself near a chair, then bend down using your legs to pick up the dumbbells.
Come on up, back up to the chair and sit down.
Starting position here is up on the shoulders.
The action is up with the left and then up with the right.
We're going to do 15 with these each side, Carla.
And ready and one.
Remember to press the small back into the chair.
And extend the dumbbells directly over your shoulder.
You'll notice that I start with my weaker arm and that's to balance the exercise benefit.
I also end with my weaker arm.
Keep breathing and relax.
Okay Carla, with your palms forward, bring the dumbbell up over your head with your elbows
near your ears.
Now lower the dumbbell behind you.
Keep the elbows in a good solid position there and concentrate the work here.
And let me see you do 15 good ones now.
Okay.
Ready and one.
We do this exercise with very little rest after the dumbbell press.
This is a specialization exercise for the back of the arm, the tricep.
The tricep gets its name because there are three muscles that form the back of the arm.
By turning our hands in this position, we work all three of these muscles equally, particularly
if we keep our elbows close in to the side of our heads.
That's the first time I've ever done those and not had my elbows hurt.
That was great, Bob.
It's time to take a break.
Take a deep, get a drink of water, and it's our last weight change.
For men, I want you to take one of those two and a half pound plates off of each side of
each dumbbell.
Make sure that when you put the collars back on, you put them back on securely so they
don't fall off.
We're coming into the home stretch of our workout.
Okay.
For women, I want you to take, since you only have two and a halfs left on your dumbbell,
I want you to take the two and a half pound plates off of your dumbbells and replace just
the collars.
You may have noticed that during the exercises, I was working with heavier weights.
Well, don't worry about it because I think if you keep using our home workout system,
that you'll be strong enough to use those weights too.
Just keep working at it.
Back in the scourge.
And remember to put those collars back on securely.
Okay.
We're all set.
Collars tight.
Let's go on to the last part of our home workout.
When we think of weight training, it's pretty automatic that we think of the curling motion.
And men tend to do this with too much weight.
And this throws the exercise off balance, and there's a cheating move and a lot of back
swing.
So, use these light weights and to emphasize the erect posture and the strictness of the
exercise, Carla and I are going to do this back to back and watch how we concentrate
the exercise in our upper arm.
So, Carla, let's do 15 of these, starting with the left arm and curls and ready and
start.
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen,
fifteen.
Nice deep breath and relax.
The straight arm pullover is an excellent rib cage expander.
It helps to increase your capacity for breathing.
Remember to breathe very deeply during this exercise.
Breathe in on the way back and breathe out on the way forward.
Now to expand the rib cage.
Here's a common way most people do this particular movement.
But now Bob has developed a much safer way to hold on to your dumbbell.
Rest the ends, keep the arms straight and now perform this exercise.
We're going for 15 reps by stretching the arms over the head and down.
Are we ready Bob?
Yes.
And one.
My dad used to say that halitosis was better than no breath at all.
Well, if you do this exercise, you'll at least have plenty of breath.
It's a marvelous exercise, but you have to breathe deeply while you do it.
Notice the full range of motion I get all the way back down to the floor.
And when I do it this way, it also works my abdomen.
Thirteen, breathe deep.
Fourteen.
Fifteen.
Great set Bob.
Motion two can be nearly famous if you do this exercise right.
I want you to start first with the arms down by your side.
Bring the dumbbells up and bring them back down.
Simple movement.
Up and down.
Are we ready for a set of 15 Bob?
Let's go.
Ten, one, down, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen,
fourteen, fifteen.
Relax down.
Roll those shoulders and breathe deep.
Exhale.
Good set, eh?
That's it.
Two workouts per week is plenty for the first month.
Add more weight when you can easily complete 15 repetitions.
For faster progress, workout three times per week after the first month.
There are three elements of fitness, muscle tone and strength we've addressed in this
video.
For cardiovascular fitness, there's a lot of great equipment around, rowers, bicycles.
I love this climber because I love the muscular action as well as the cardiovascular workout.
Now, the third element of fitness is flexibility.
And after I finish my workout here, what I'll do is I'll use the isometric stretch method.
I suggest you do so as well.
The isometric stretch is available on a video I did about a year ago.
It's been popular.
It'll round out your complete fitness program.
Before you join me in this exercise for inner thighs and the pelvic area, I'm going to use
this exercise to demonstrate how the isometric stretch method works.
We'll repeat the exercise, so just watch for now.
Probably some of you have seen this exercise done before.
Maybe you've done it.
The objective here is to keep bringing your heels in, soles of your feet together, and
to bring your knees down towards the ground.
What I'm going to do here now is I'm going to use my elbows to increase the pressure
on the inner legs and bring my knees closer to the ground.
Now, this is the static portion of this exercise.
To do the isometric portion, I resist against my legs with my elbows.
I don't allow my knees to come up, but I try to bring my knees up.
I push my legs against my elbows isometrically and hold and push and push and push, and then
I relax for a second or two.
And now I repeat the static portion.
Now that you're nice and flexible, you're ready for the instant karate video.
The Nine Moves of Instant Karate.
The front kick is a super fast intermediate range weapon.
The side kick gives us long range.
The knee thrust, it's powerful.
The upward parry protects the entire upward half of our body.
Back punch, the classic karate punch.
Downward parry, lower body protection.
The back fist is a surprise weapon.
The front elbow generates tremendous power.
Attack from the rear, let your gong show with a back elbow.