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Where can I find a free 4000 calorie a day meal plan?

I am trying to bulk up as the first part of a body building program. I am currently sitting at about 163lbs and trying to get up to 190-200lbs of ripped muscle. I know I have to pack on the pounds and yes, even a little excess fat in order to get up there and then start the cutting process. However, I really don’t know what to do about nutrition. I know the basics of what to eat and what to stay away from and that I need to eat 6 meals a day. However, I don’t know how to figure out what I need to take in such as protein, carbs, fats, etc. I know it has to be 4000 calories but how can I plan to eat that much? Is there an outlined plan for at least a week or a month on what to eat for a certain day?

I’m 15 and have Crohn’s disease at my worst I was 85lbs 5’8″! I’ve had to eat at least 5,000 calories at a time but the way I had to do it was very unhealthy! I was told to slather everything in butter and/or peanut butter to gain weight along with the high nutrition drinks (ensure plus, boost plus, carnation instant breakfast plus.) I kept losing weight! Turns out my body couldn’t absorb fat (100% of my diet)!!! Once I went on a low fat diet (as well as low fat formula for the crohn’s) I gained 25lbs!!!

Something I like to use now are protein shakes (GNC AMP 60 with whey and amino acid are awesome!!!)

Here is a meal plan I found. http://library.thinkquest.org/12153/recdiet.html

Hope this helps! =)

The Basics of Bodybuilding Exercises

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Coaching Boys’ Lacrosse: A Baffled Parent’s Guide $16.95 “A masterful, in-depth job.”—Bill Tierney, head men’s lacrosse coach, Princeton University”The A to Z coaching manual for all youth levels of lacrosse. It covers areas like parental involvement that have never been covered before. . . . I recommend it to the entire lacrosse community.”—Dave Cottle, head men’s lacrosse coach, University of MarylandCoach. You just volunteered to coach your son’s lacrosse team, and you don’t know a cross check from a body check or the crease from the centerline. Don’t despair—Coaching Boys’ Lacrosse is here to help.From your first team meeting to equipment needs to dealing with officials, Coaching Boys’ Lacrosse will get you started—and keep you going. You’ll learn the basics of lacrosse, plus how to teach the fundamental skills of passing and catching, scooping, dodging, and shooting through the “games approach,” which enhances team communication and decision-making skills. Drills for offensive and defensive strategies are also included, and you’ll even learn to develop your own coaching style—one that works best for you and your players. Before you know it, you’ll be coaching players who are moving, motivated, and most of all, having fun. Survive your first practice and game Promote good habits, concentration, and teamwork Find answers to common problems in the Q & A sections Match drills to age and ability Get tips on creating a positive attitude, building team spirit, and getting along with parents Make practices fun and rewarding”A must-read for the many new players, parents, and coaches.”—John Grubb, head lacrosse coach, North Harford High School”Provides all youth coaches and players with a plan for success.”—Gary Ritz, Bel Air (Maryland) Recreation Council”A reference designed to help all levels of coaches and players be successful.”—Duncan Booth, Cockeysville (Maryland) Recreation CouncilGreg Murrell

Elements of Quantum Mechanics $100 • The basics of Quantum Mechanics set forth the underlying unity of the Heisenberg and Schrödinger approaches, as emphasized by Dirac, which can be readily appreciated even by the beginners. • Discussion of diverse subjects in the selected topics can serve as a take-off point for initiation of project based studies and research works. • The book is the outcome of the author’s teaching and research experience at various international institutions over a period of more than four decades.Elements of Quantum Mechanics targets as a text for studying and teaching Non-Relativistic Quantum Mechanics for advanced undergraduate and postgraduate students, teachers and faculty at colleges, universities and research institutions, and also for research scholars who need a clear understanding of basics and methods.The chapters are segregated according to the need and demand of courses to be taught for the semesters and for advanced studies. The historical evolution of quantum theory and the need for a radical change in outlook is explained in brief. In order to make the presentation as self-contained as possible, necessary mathematical methods are introduced, building on simple intuitive notions with which the students are familiar. Quantization of the Electro-magnetic field as needed for radiative transitions in atomic, molecular and nuclear physics is simply explained. Field theoretic methods for many-body problems often not treated adequately in introductory textbooks is introduced in the last chapter.

Fit for Golf $22.95 A customized conditioning program for dropping strokes and losing pounds—from one of the most successful personal trainers on the PGA TourUntil very recently, golfers rarely hit the gym. The workout facilities along the PGA Tour were empty because many golfers didn’t consider themselves real athletes. Today it’s a whole new ballgame—and golf-fitness guru Boris Kuzmic is heading up the revolution. The much sought-after personal trainer for several world-class PGA Tour professionals—including David Duval, Ernie Els, Vijay Singh, and Robert Allenby—Kuzmic has used his own proven approach to help his clients lower their scores, raise their rankings, and tighten their belts, demonstrating that time spent in the gym definitely improves your scorecard. And while working out is great for the pros, Kuzmic believes it can do even more for the amateur. In Fit for Golf Kuzmic brings his expertise to you in a streamlined format, outlining a simple fitness regimen that—if followed faithfully—will have you dropping strokes and pounds in no time by using the very same techniques he used while training those top PGA players. He begins with his basic philosophy of working out—namely, that every muscle is a “golf muscle” and only the steady development of all of them will help make you a better player. One of the things that makes the sport so difficult is that it requires you to use your entire body to perform a very precise task. From quadriceps to deltoids, and from heart to head, Kuzmic will take you through the basics of building a better golf body. He’ll show you how to evaluate your strengths and weaknesses and, with that knowledge, how to customize your own personal workout. Accompanied by detailed instructions and helpful photographs, sample workout programs designed to fit different needs, abilities, and schedules are provided. From stretching and strength training to cardio and good

Flash CS5 $39.99 Once you know how to use Flash, you can create everything from simple animations to high-end desktop applications, but it”s a complex tool that can be difficult to master on your own-unless you have this Missing Manual. This book will help you learn all you need to know about Flash CS5 to create animations that bring your ideas to life.Learn animation basics. Find everything you need to know to get started with Flash Master the Flash tools. Learn the animation and effects toolset, with clear explanations and hands-on examples Use 3D effects. Rotate and put objects in motion in three dimensions Create lifelike motion. Use the IK Bones tool to simulate realistic body movements and other linked motions Speed up development. Use templates, code snippets, and motion presets Design applications. Get an intro to building full desktop applications with Flash and Adobe AIR Create rich interactive animations. Dive into advanced interactivity with easy-to-learn ActionScript examples

Flash CS5: The Missing Manual $31.99 Once you know how to use Flash, you can create everything from simple animations to high-end desktop applications, but it’s a complex tool that can be difficult to master on your own-unless you have this Missing Manual. This book will help you learn all you need to know about Flash CS5 to create animations that bring your ideas to life.Learn animation basics. Find everything you need to know to get started with Flash Master the Flash tools. Learn the animation and effects toolset, with clear explanations and hands-on examples Use 3D effects. Rotate and put objects in motion in three dimensions Create lifelike motion. Use the IK Bones tool to simulate realistic body movements and other linked motions Speed up development. Use templates, code snippets, and motion presets Design applications. Get an intro to building full desktop applications with Flash and Adobe AIR Create rich interactive animations. Dive into advanced interactivity with easy-to-learn ActionScript examples

Flash CS5: The Missing Manual $17 Once you know how to use Flash, you can create everything from simple animations to high-end desktop applications, but it’s a complex tool that can be difficult to master on your own-unless you have this Missing Manual. This book will help you learn all you need to know about Flash CS5 to create animations that bring your ideas to life.Learn animation basics. Find everything you need to know to get started with Flash Master the Flash tools. Learn the animation and effects toolset, with clear explanations and hands-on examples Use 3D effects. Rotate and put objects in motion in three dimensions Create lifelike motion. Use the IK Bones tool to simulate realistic body movements and other linked motions Speed up development. Use templates, code snippets, and motion presets Design applications. Get an intro to building full desktop applications with Flash and Adobe AIR Create rich interactive animations. Dive into advanced interactivity with easy-to-learn ActionScript examples

Genetics For Dummies $19.99 A plain-English guide to this fascinating topicWant to know more about genetics? This practical guide gets you up to speed on all the fundamentals and the most recent discoveries. From dominant and recessive inherited traits to the DNA double helix, you get clear explanations in easy-to-understand terms. Plus, you’ll see how people are applying genetic science to fight disease, develop new products, solve crimes . . . and even clone cats.Jump into genetics — get the 411 on how genetic information is divvied up during cell division and how trait inheritance worksDig into DNA — discover how your DNA is put together, how it gets copied, and how the building plans for your body are encoded in the double helixToast to health — understand how genetics affects your health and get the lowdown on the latest developments in genetic counseling, inherited diseases, genetics and cancer, and chromosome disordersGet in the know — learn about the impact of genetics on hot topics like population genetics, evolution, forensics, cloning, ethical issues, and moreOpen the book and find:The basics of cell biologyThe laws of inheritanceA plain-English explanation of traitsThe genetics of sexHow DNA is replicatedA tour of the double helixThe genetics of diseasesHow gene therapy can treat genetic diseasesThe use of DNA to solve crimesControversial topics in geneticsLearn to:Grasp the latest developments in geneticsUnderstand the latest on stem cell researchGet up to speed on molecular genetics, genetic counseling, and moreExplore ethical issues as they apply to genetics

Genetics For Dummies $7.8 A plain-English guide to this fascinating topicWant to know more about genetics? This practical guide gets you up to speed on all the fundamentals and the most recent discoveries. From dominant and recessive inherited traits to the DNA double helix, you get clear explanations in easy-to-understand terms. Plus, you’ll see how people are applying genetic science to fight disease, develop new products, solve crimes . . . and even clone cats.Jump into genetics — get the 411 on how genetic information is divvied up during cell division and how trait inheritance worksDig into DNA — discover how your DNA is put together, how it gets copied, and how the building plans for your body are encoded in the double helixToast to health — understand how genetics affects your health and get the lowdown on the latest developments in genetic counseling, inherited diseases, genetics and cancer, and chromosome disordersGet in the know — learn about the impact of genetics on hot topics like population genetics, evolution, forensics, cloning, ethical issues, and moreOpen the book and find:The basics of cell biologyThe laws of inheritanceA plain-English explanation of traitsThe genetics of sexHow DNA is replicatedA tour of the double helixThe genetics of diseasesHow gene therapy can treat genetic diseasesThe use of DNA to solve crimesControversial topics in geneticsLearn to:Grasp the latest developments in geneticsUnderstand the latest on stem cell researchGet up to speed on molecular genetics, genetic counseling, and moreExplore ethical issues as they apply to genetics

Genetics For Dummies $1.39 A plain-English guide to this fascinating topicWant to know more about genetics? This practical guide gets you up to speed on all the fundamentals and the most recent discoveries. From dominant and recessive inherited traits to the DNA double helix, you get clear explanations in easy-to-understand terms. Plus, you’ll see how people are applying genetic science to fight disease, develop new products, solve crimes . . . and even clone cats.Jump into genetics — get the 411 on how genetic information is divvied up during cell division and how trait inheritance worksDig into DNA — discover how your DNA is put together, how it gets copied, and how the building plans for your body are encoded in the double helixToast to health — understand how genetics affects your health and get the lowdown on the latest developments in genetic counseling, inherited diseases, genetics and cancer, and chromosome disordersGet in the know — learn about the impact of genetics on hot topics like population genetics, evolution, forensics, cloning, ethical issues, and moreOpen the book and find:The basics of cell biologyThe laws of inheritanceA plain-English explanation of traitsThe genetics of sexHow DNA is replicatedA tour of the double helixThe genetics of diseasesHow gene therapy can treat genetic diseasesThe use of DNA to solve crimesControversial topics in geneticsLearn to:Grasp the latest developments in geneticsUnderstand the latest on stem cell researchGet up to speed on molecular genetics, genetic counseling, and moreExplore ethical issues as they apply to genetics

Get Fit, Stay Well Brief Edition with Behavior Change Logbook $54.6 Get Fit, Stay Well! Brief Edition offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

Get Fit, Stay Well Brief Edition with Behavior Change Logbook $54.6 Get Fit, Stay Well! Brief Edition offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

Get Fit, Stay Well! $75.29 Get Fit, Stay Well! offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

Get Fit, Stay Well! $72.75 Get Fit, Stay Well! offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

Get Fit, Stay Well! $72.75 Get Fit, Stay Well! offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

Get Fit, Stay Well! $81.4 Get Fit, Stay Well! offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

Get Fit, Stay Well! $54.75 Get Fit, Stay Well! offers one of the most modern, reader-focused, flexible, and technology-enhanced approaches to fitness and wellness available today. It is the only fitness and wellness book to employ integrated student-case-studies throughout each chapter. It presents a thoroughly fresh art and photo program featuring strength training photos depicting real, contemporary students, modern-day equipment, and options for those with limited access to equipment. A unique three-pronged (skill acquisition, self-assessment, and plan-for-action) approach to labs helps readers bridge the gap between what they know they ought to do and how they actually act. Making Personal Wellness Choices, Understanding Fitness Principles, Committing to Fitness, Conditioning Your Cardiorespiratory System, Building Muscular Strength and Endurance, Maintaining Flexibility and Lower-Back Health, Understanding Body Composition, Improving Your Nutrition, Managing Your Weight, Managing Stress, Reducing Your Risk of Cardiovascular Disease. Intended for those interested in learning the basics of fitness and wellness.

How To Build Lean & Solid Muscle Mass In Less Than 60 Days $26.44 New – If you have always wanted to learn about how to build your body into that Mr. Olympia figure, there can be a lot to learn. This book will guide you through some of the basics to get you started. Of course, nothing will compare to actually getting to the gym and lifting those weights, but you will need some information first. And that is the purpose of this book – to reveal those body building secrets to YOU. Here are the table of contents inside of this book: – Weight Training – Exercises

How To Build Lean & Solid Muscle Mass In Less Than 60 Days $33.95 New – If you have always wanted to learn about how to build your body into that Mr. Olympia figure, there can be a lot to learn. This book will guide you through some of the basics to get you started. Of course, nothing will compare to actually getting to the gym and lifting those weights, but you will need some information first. And that is the purpose of this book – to reveal those body building secrets to YOU. Here are the table of contents inside of this book: – Weight Training – Exercises

Introduction to Nanoscience and Nanotechnology $74.95 A clear primer on the basics of this emerging fieldWhat is nanotechnology? What does it do, and why is it expected to have a significant impact on our lives? These seemingly simple questions do not have easy, direct answers. There are so many aspects to nanotechnology that the uninitiated often find it challenging to begin to understand and appreciate it. Introduction to Nanoscience and Nanotechnology explains the basics in clear language, even to those who do not have a scientific background. It reveals the present state of the art and latest applications in nanotechnology, makes estimates of where the technology is headed, and predicts what will be possible in the future. The book begins by addressing how small the nanometer length scale is in comparison to macroscopic objects and why it is special. From a discussion of naturally occurring nanoparticles and nanoparticles composed of carbon, the book then presents the tools of nanotechnology that can build, image, and manipulate nanostructures to build materials and devices (such as MEMS devices and scanning probe technologies), as well as one of the most exciting aspects of the field—combining Bottom-up and Top-down approaches so that individual nanostructures can be probed. Readers will learn about artificially produced nanostructures that have a built-in functionality, such as magnetic nanoparticles that can store a data bit. They’ll see how it is possible to produce biologically active nanoparticles that can interact with specific cells in the body, which can lead to powerful new treatments for diseases such as cancer. In addition, they’ll discover the potential for building autonomous machines with nanoscale components—and how the tools of nanotechnology may one day lead to a deeper understanding of our universe. From new areas of biomedical applications to probing the “quantum vacuum,” Introduction to Nanoscience and Nanotechnology is accessible to all general science

Introduction to Nanoscience and Nanotechnology $74.95 A clear primer on the basics of this emerging fieldWhat is nanotechnology? What does it do, and why is it expected to have a significant impact on our lives? These seemingly simple questions do not have easy, direct answers. There are so many aspects to nanotechnology that the uninitiated often find it challenging to begin to understand and appreciate it. Introduction to Nanoscience and Nanotechnology explains the basics in clear language, even to those who do not have a scientific background. It reveals the present state of the art and latest applications in nanotechnology, makes estimates of where the technology is headed, and predicts what will be possible in the future.The book begins by addressing how small the nanometer length scale is in comparison to macroscopic objects and why it is special. From a discussion of naturally occurring nanoparticles and nanoparticles composed of carbon, the book then presents the tools of nanotechnology that can build, image, and manipulate nanostructures to build materials and devices (such as MEMS devices and scanning probe technologies), as well as one of the most exciting aspects of the field—combining Bottom-up and Top-down approaches so that individual nanostructures can be probed.Readers will learn about artificially produced nanostructures that have a built-in functionality, such as magnetic nanoparticles that can store a data bit. They’ll see how it is possible to produce biologically active nanoparticles that can interact with specific cells in the body, which can lead to powerful new treatments for diseases such as cancer. In addition, they’ll discover the potential for building autonomous machines with nanoscale components—and how the tools of nanotechnology may one day lead to a deeper understanding of our universe.From new areas of biomedical applications to probing the “quantum vacuum,” Introduction to Nanoscience and Nanotechnology is accessible to all general science

Jeet Kune Do Basics $16.95 Let the books in the Tuttle Martial Arts Basics series take you through your first six months of training–and beyond! Here, beginning students get everything they need to gain a complete understanding of the martial arts from the very beginning, helping them progress faster. This useful and informative book offers a detailed overview of jeet kune do practice while explaining the specific moves readers will need to perfect their techniques. As a foundation, the book recalls the origination of Jeet Kune Do–the philosophy, history, and different styles of the martial art. This gives readers an important reference point on how the practice evolved. From there, the book explains how to choose a school, taking readers through their first class including the etiquette and dress requirements. The basic elements of the style–stances, footwork, upper body and lower body techniques, and grappling are all well-represented and defined. Building upon this solid groundwork, the book informs readers of the five ways of attack, including the single direct attack, the attack by combination, the progressive indirect attack, the attack by drawing, and the hand immobilization attack. Fighting instructions include the tactical considerations of Jeet Kune Do practice such as defenses, counterattacks, and sparring. The book concludes with a comprehensive list of resources to help students further develop their knowledge of and training in jeet kune do. Though compact and easy-to-read, this book gives readers everything they’ll need to start their practice of this important fighting art.

Kettlenetics 4 DVDs in 1 Case with Michelle Khai $59.8 ” DVD 1: KB Elements KB Elements delivers everything you need to know to get the most from your kBell. In just 20 minutes, you’ll master Michelle’s seven signature kBell moves for total body conditioning and learn correct form. After this instructional DVD, you’re ready for Michelle’s three-dimensional flowMotion workouts, which will transform your entire body from head to toe! DVD 2: FlowMotion Basics FlowMotion Basics is your first flowing workout, building on the seven sculpting signature moves from KB Elements. This 20-minute workout gives you 360-degree body sculpting with unique standing and floor exercises. The continuous motion, swinging progressions and movement patterns are so fun, they don’t even feel like exercise! DVD 3: Cardio Balanced Cardio Balanced is a powerful 40-minute fat burner that takes your kBell workout to the next level. Michelle’s expert coaching guides you through new kBell moves that supercharge your metabolism, combining cardio and resistance training for serious toning and weight loss. DVD 4: KB Target Toning KB Target Toning features five 10-minute workouts that focus on those common problem areas. Do them separately, or combine them into a 50-minute total body training program. These mini-workouts shape and tone your upper body, lower body, core strength and stability, core power and dynamic flexibility. Conquer your trouble zones forever with this phenomenal five-part workout. Required equipment: 4-lb. Kettlenetics kBell.”