Lisa's Fitness Programme For Women 
by Lady Luck



Hello girls and welcome to Lisa's fitness programme, devised and designed to
help tone those muscles and keep the body supple and in good shape, whilst
also offering a huge amount of fun and entertainment.

Before beginning the programme, you will need to acquire the services of a
male, although his will be purely a passive role, a pair of hand-cuffs, ankle
cuffs and a blindfold. Now you position the male in the centre of an
adequately sized room - a living room is perfect as long as the furniture is
well out of the way. Cuff the male's hands and ankles so that movement and
resistance is minimal and then slip the blindfold over his eyes. You will also
need a noose made out of a piece of leather strapping or strong rope. Put on
some nice background music, to taste, and you're ready to begin.

So it's leotards on girls, and off we go:

The first exercise requires you to position yourself directly behind the male,
leaving a distance of about 3 feet. Move your right foot one pace to the right
and then your left foot one pace forward and then swing your hips and thrust
your right foot round, connecting solidly with the male's balls and then swing
back to the start position. Repeat the exercise with the left foot, moving one
pace to your left and then moving your right foot one pace forward and then
swing those hips again, connecting solidly with your left foot into the male
genitalia. Lisa suggests 3 sets that will really work those hips and aid
flexibility, and you'll find it's great fun as the male begins to emit a high
pitched shrieking sound with each swing of the hips.

Super fun girls!

The second exercise is knee lifts, which will help to strengthen the thighs,
in addition to working the bottom (or posterior if you're posh). For this you
should position yourself in front of the male and bend him over so that his
head lowers and his chin is roughly parallel to your hips. Then you simply
thrust your knees up alternately and in rapid fashion so that the knee slams
into his jaw. Listen to the wonderful jarring sound as his jaw whips back and
his teeth grind together. Lisa recommends 2 sets of 10 lifts with an interval
of 30 seconds.

The third exercise works the abdominals and you need to position the male
close to a wall, leaving only a small gap. Assume a handstand position and as
your legs rise and reach his neck, cross them and grip his neck, pushing your
feet firmly against the wall. Then you simply pull yourself up and try to
touch your knees with your elbows, ensuring that the male is immobile
throughout the exercise, otherwise you may slip and injure your back. So be
really careful with this one girls, but it is well worth it and really does
work those stomach muscles. Sets of 10 to begin with and then progressing at
your own speed.

Now the next exercise requires the male to be positioned on all fours and this
one works the calf muscles predominantly. Place your right foot on the male's
back and then raise your left foot off the floor until your right knee locks
straight and then lower your left foot to the floor and then repeat the
exercise. If you can manage to kick the male in the face with your trail foot
you can have a lot more fun with this exercise. Twenty rapid thrusts with each
leg will prove rather strenuous, but Lisa says it will be well worth the
effort.

Finally, take the noose and slip it round the male's neck, keeping him on all
fours, and tighten it. Sit on his back and lean backwards as far as you can,
keeping the noose taut in your hands. Feel your back muscles stretching and
really feel that tension melt away as you roll your shoulders. Don't worry if
you hear a crack at this point girls, it will just be the male's neck
snapping. Now this happens sometimes but there's no need to panic because this
is the last of the exercises and so you don't need him anymore. Simply dispose
of him and find a replacement for next time.

Don't forget to warm down properly to prevent muscle stiffness, and then take
a nice hot bath or shower and relax with a long, cool drink.

Lisa has produced a video to accompany this excercise programme and this is
available through the normal channels.

Good Luck. Stay Fit. Happy Exercising.

Bye For Now

Lady Luck