Mind and Body

Get With the ProgramGet With the Program
Phase One Participants and Progress
Phase Two Join an O Group
Phase Three Your Health Journal
Phase Four Ask Bob


PHASE FOUR: Strength Training
weights Strength training is one of the best ways to increase your metabolism and fight those extra pounds. It's going to keep you strong and keep you lean. Do it three times a week about 20–25 minutes each session.

These essential eight exercises can be performed anywhere using basic dumbbells. When selecting your weights, pick a weight that when you do about 8 or 10 repetitions, you feel a slight burning in the muscle when you're exercising.

The Essential Eight Exercises

video The Squat
Target area: upper legs (quadriceps and hamstrings)
video The Lunge
Target area: upper legs (quadriceps, hamstrings and calves)
video The Chest Press
Target area: chest and back of upper arms (pecs and triceps)
video The Shoulder Press
Target area: shoulders
video The Butterfly
Target area: upper back (trapezius, latissimus dorsi)
video The Dumbell Fly
Target area: chest (pectoralis major, pectoralis minor)
video The Biceps Curl
Target area: upper arm (biceps)
video The Triceps Extension
Target area: back of upper arms (triceps)

For more specifics on how to perform each exercise, refer to Phase Four in Bob Greene's book Get with the Program.
Learn more about the basics of strength training and improving the effectiveness of your workouts.


From Get with the Program by Bob Greene. Copyright (c) 2002 by Bob Greene. Reprinted by permission of Simon & Schuster, Inc.