■ 4 comics to read before exercising
■ Prologue: If you found exercise boring and difficult, now join Kangman! 16

PART 01 3-Step Essential Stretching for Helen
_The 3 stages of stretching

Step 1 | Pelvic Stretching: Why Is It Important?
01 Quadruped Stretch 1: Hip Release Stretch 28 | 02 Quadruped Stretch 2: Hip Release Stretch 29 | 03 Pigeon Pose: Hip Stretch 30 | 04 Squat Prep Pose: Inner Thigh Stretch 31 | 05 Wall Frog Pose: Inner Thigh Stretch 32 | Pelvic Stretches Summary 34

Step 2 | Upper Body Stretches to Correct Posture
01 Chest Stretch: Foam roller stretch to open up a rounded chest 40 | 02 Neck Stretch: Foam roller stretch to relieve a stiff neck 41 | 03 Armpit Stretch: Foam roller stretch to relieve stiff shoulders 42 | 04 Chest Release Stretch: Foam roller stretch to improve chest flexibility 43 | 015 Spinal Mobilization Exercise: Mid-Back and Sternum Stretch 44 | Upper Body Stretches Summary 48

Step 3 | Lower Body Stretches to Protect Your Back and Knees
01 Front Thigh Stretch: Stretches to Improve Lower Body Flexibility (54) | 02 Back Thigh Stretch: Stretches to Release Hamstrings (55) | 03 Calf Stretch: Stretches to Reduce Ankle Pain (56) | 04 Sole Stretch: Stretches to Prevent Plantar Fasciitis (57) | 60 Lower Body Stretches

PART 02 Basic Tool User Manual for Weight Training
_You can do strength training on your own just by knowing how to use basic tools!

Step 1 | Kettlebells and bands for full-body exercises and stretching
01 Kettlebell: Various cardio exercises 70 | 02 Bands: Pull-ups and stretching 71 | 03 Cable machine accessories: Ropes and short bars for arm exercises 72 | 04 Lat pulldown accessories: Wide bars and Mac grip bars for back exercises 73 | 05 Various small tools for home training: Gym balls, Bosu balls, AB rollers 74

Step 2 | How to Use a Barbell
01 Exercises Using Barbells: 3 Key Exercises 82 | 02 Types of Barbells: Barbell Shapes and Clip Types 83 | 03 Exercises Possible Depending on Barbell Length and Shape: Various Barbell Exercises 84

Step 3 | How to Use Dumbbells
01 Dumbbells for Full-Body Workouts: 89 Representative Exercises | 02 Dumbbell Shapes and Weights: 90 All-in-One Small Tool

PART 03 Basic Upper Body Exercises to Prevent Pain in Everyday Life
_Upper body exercises that create a 'useful body' rather than a 'nice body'

Step 1 | Chest Exercise
Chest Fly: 98 Chest Exercises to Correct a Rounded Chest
01 Chest Fly Key Points: Chest Workout 102 | 02 Chest Fly Basic Position: Split 103 | 03 Chest Fly Basic Position: Close 104 | Chest Fly Summary 108

Bench Press: 110 Exercises for a Strong, Broad Chest
01 How to Hold a Barbell: Correct Starting Position 112 | 02 Bench Press Exercise: Lowering 115 | 03 Bench Press Exercise: Raising 116 | Bench Press Summary 120

Step 2 | Shoulder Exercises
Overhead Press: Shoulder Exercise for Correcting Upper Body Alignment 122
01 Shoulder Stretches: Stretching with Bands 126 | 02 Overhead Press Posture: How to Hold a Barbell 128 | 03 Lifting and Lowering a Barbell: Pushing Down 129 | Overhead Press Complete Guide 132

Side Lateral Raise: The Basic Exercise for Building Strong Shoulders 134
01 Sarere Basics: Correct Posture and Movement 138 | Sarere Summary 142

Reverse Pec Deck Fly: The Best Exercise for Straightening Your Back 144
01 Mastering Proper Posture: Reverse Pec Deck Fly 147 | 02 Stretching: Reverse Pec Deck Fly 148
03 Collection: Reverse Peck Deck Fly 149 | Reverse Peck Deck Fly Complete Guide 152

Step 3 | Back Exercises
Lat Pulldowns: Want to Become a Back God? 154 | 01 Give Your Back the Right Stimulus: Lat Pulldowns 158
02 Lowering and Raising: Lat Pulldown 159 | Lat Pulldown Summary 162

Assisted Pull-Ups: Exercise 164 that Strengthens Your Back and Core Simultaneously
01 Correct Lower Body? Upper Body Setup: Assisted Pull-Up 168 | 02 Going Up and Down: Assisted Pull
Up 169 | Assisted Pull-Ups Complete Guide 172

Barbell Rows: Exercise 174 for Perfecting Back Thickness
01 Posture Setting and Pulling: Barbell Row 178 | 02 Lowering and Proper Breathing: Barbell Row 179 | Barbell Row
Woo General Summary 182

Step 4 | Arms & Abs Workout
Cable Rope Pushdowns: The Best Exercise for Flabby Arms 184
01 Grab: Cable Rope Pushdown 188 | 02 Lowering and Raising: Cable Rope Pushdown 189 |
Cable Rope Pushdown Complete Guide 192

5 Effective Abs Exercises: 194 Abs to Shred Belly Fat
01 Plank: Core Workout 198 | 02 Side Plank: Side Workout 199 | 03 Bird Dog: Core Workout 200
| 04 Crunches: Upper Ab Workout 201 | 05 Abdominal Cardio: Lower Ab Workout 202 | Ab Workout Summary 206

PART 04 5 Basic Exercises for Building a Strong Lower Body
_The lower body is where the largest muscles in our body are located!

Step 1 | Butt Exercises
Hip Hinge: The Basics of Lower Body Exercises: What Is It? 212
01 Correct Hip Hinge Posture: Butt Exercises 216 | 02 How to Easily Hinge: Using a Rope 217 | Hip
Hinge Summary 220

Inner? Outer Tie: 222 Lower Body Workouts That Are Easier Than You Think
01 Outer Tie that Stimulates the Buttocks: Buttocks and Thighs 226 | 02 Inner Tie that Stimulates the Buttocks: Buttocks and Thighs 227 | Inner/Outer Tie Summary 230

Hip Thrust: The Best Butt Exercise 242
01 Proper Posture: Hip Thrust 246 | 02 How to Use the Soles of Your Feet: Hip Thrust 247 | 03 Proper Breathing: Hip Thrust 248 | Hip Thrust Summary 250

V-Squat: A Complete Lower Body Exercise 252
01 V-Squat Basics: Lowering and Ascending 256 | V-Squat Summary 260

Step 2 | Leg Exercises
Leg Extensions: 232 Leg Exercises for Firm, Toned Thighs
01 Raising and Lowering: Leg Extensions 236 | Leg Extensions Complete Guide 240

V-Squat: A Complete Lower Body Exercise 252
01 V-Squat Basics: Lowering and Ascending 256 | V-Squat Summary 260

Wall Squats: Exercises to Control Your Body 262
Mastering the Proper Squat Form: Lowering and Ascending 267 | Squat Summary 270

Front Barbell Squat: The Exercise That Builds Proper Lower Body Strength 272
01 How to Safely Perform a Front Barbell Squat: Upper and Lower Body Posture 276 | Front Barbell Squat Complete Guide 280

Goblet Squats: Core-Strengthening Squats 282
01 The Right Way to Do a Goblet Squat: Lowering and Rising 286 | Goblet Squat Complete Guide 290

Deadlift 1: A Full-Body Strength Exercise 292
01 Basic Deadlift Form with Bands: Hold and Hip Tuck 296 | Deadlift Complete Guide 298

Deadlift 2: 300 deadlifts with correct form
01 Plate-Holding Deadlift: Correcting Your Form 304 | Deadlift Complete Guide 308

Bulgarian Split Squat: The Ultimate Lower Body Exercise 310
01 Squats with Foam Roller and Chair: Bulgarian Split Squat 314 | 02 Correct Posture
Going Up and Down: Bulgarian Split Squat 315 | Bulgarian Split Squat Complete Guide 318

PART 05: Blast away body fat without getting bored! Cost-effective cardio workouts
_Why should I combine strength training and aerobic exercise?

HIIT: The Best Cardio Workout 324
01 HIIT!: High-Intensity Interval Training 329

3-Day Workout Routine: 6-Month Simple Routine for Beginners 334
01 Day 1 Upper Body: 6-Month Workout Routine 338 | 02 Day 2 Lower Body: 6-Month Workout Routine 340 | 03 Day 3
Rest or HIIT: 6-Month Workout Routine 342 | Beginner's Complete Routine 346

■ Ending the Book 348