Get Fit For The Games :Every Woman's Total Fitness Workout Bee Peta

Enhanced descriptions from Syndetics:

With the London 2012 Olympics around the corner, even spectators are feeling the urge to get in shape. Geared especially for women, this official London 2012 book, written by a leading fitness journalist and featuring 70 exercises divided into three levels--Bronze, Silver, and Gold--offers everything from diet advice to exercise programs illustrated with step-by-step photographs. Whatever shape youre in now, Get Fit for the Games will help you become stronger, healthier, and more physically confident.

Table of contents provided by Syndetics

• Foreword (p. 6)
• Introduction (p. 8)
• How to use this book (p. 10)
• Getting started safely (p. 11)
• The basics (p. 12)
• The basics - introduction (p. 14)
• Aerobic fitness explained (p. 16)
• Strength fitness explained (p. 18)
• Stretching and flexibility explained (p. 20)
• Muscle identification front of the body (p. 22)
• Muscle identification back of the body (p. 24)
• Clothing (p. 26)
• Equipment (p. 28)
• Assessing your fitness (p. 30)
• Box press-up test (p. 32)
• Abdominal hold (p. 34)
• Chairless sit (p. 36)
• Forward flexibility (p. 37)
• Sit and reach (p. 38)
• Training health checks (p. 40)
• Shoulder extension (p. 42)
• Crunch sit-up test (p. 43)
• Step-up test (p. 44)
• Assessing your fitness summary (p. 46)
• Warming up and cooling down (p. 48)
• Spinal rotation (p. 50)
• Chest stretch (p. 51)
• Side arm stretch (p. 52)
• Arm swing (p. 53)
• Knee raise (p. 54)
• Standing quad stretch (p. 55)
• Professional recovery techniques (p. 56)
• Adductor stretch (p. 58)
• Calf stretch (p. 59)
• Waist twist (p. 60)
• Triceps stretch (p. 61)
• Stretching and flexibility (p. 62)
• Full body stretch (p. 64)
• Lying crossed gluteal stretch (p. 66)
• Upper back stretch (p. 68)
• Forearm and wrist stretch (p. 70)
• Hamstring stretch (p. 72)
• Five more ways exercise benefits body-and mind (p. 74)
• Neck and shoulder stretch (p. 76)
• Cat stretch (p. 78)
• Back curl (p. 80)
• Cobra stretch (p. 81)
• Knee hug (p. 82)
• Seated shoulder stretch (p. 84)
• Forearm stretch (p. 86)
• Lower back stretch (p. 87)
• Hip flexor stretch (p. 88)
• Stretching and flexibility - summary (p. 90)
• Exercise programmes (p. 92)
• Bronze workout introduction (p. 94)
• Dumbbell curl (p. 96)
• Twist (p. 98)
• Wall press-up (p. 100)
• Beginner lower back raise (p. 102)
• Beginner calf raise (p. 104)
• Beginner side leg lift (p. 106)
• Leg raise (p. 108)
• Five ways to improve your performance (p. 110)
• Seated squat (p. 112)
• Can opener (p. 114)
• Beginner leg extension (p. 116)
• Shoulder press (p. 118)
• Beginner hamstring curl (p. 120)
• Beginner crunch (p. 121)
• Shoulder shrug (p. 122)
• Single arm crunch (p. 124)
• Bronze workout - summary (p. 126)
• Silver workout introduction (p. 128)
• Lunge (p. 130)
• Box press-up (p. 132)
• Inner thigh raise (p. 134)
• Gluteal raise (p. 136)
• Forward raise (p. 138)
• Alternate bicep curl (p. 140)
• Intermediate crunch (p. 142)
• Reverse curl (p. 144)
• How to make training more fun (p. 146)
• Lower abdomen raise (p. 148)
• Lateral raise (p. 150)
• Bench step-up (p. 152)
• Reverse fly (p. 154)
• Intermediate lower back raise (p. 156)
• Single leg squat (p. 158)
• Single arm row (p. 160)
• Silver workout - summary (p. 162)
• Gold workout introduction (p. 164)
• Power lunge (p. 166)
• Bicycle move (p. 168)
• Advanced crunch (p. 170)
• Full press-up (p. 172)
• Tricep dip (p. 174)
• Plie squat (p. 176)
• The plank (p. 178)
• How to get the Olympic edge (p. 180)
• Advanced calf raise (p. 182)
• Advanced leg extension (p. 184)
• Advanced hamstring curl (p. 186)
• Advanced inner thigh raise (p. 188)
• Outer thigh lift (p. 190)
• Advanced gluteal lift (p. 192)
• Bench pec fly (p. 194)
• Gold workout-summary (p. 196)
• The practicalities (p. 198)
• Staying fit and healthy (p. 200)
• Nutrition (p. 204)
• Motivation (p. 208)
• Eight ways to boost motivation (p. 210)
• Troubleshooting (p. 212)
• Glossary (p. 216)
• What next? (p. 218)
• Training guide (p. 220)
• Index (p. 222)