The number of repetitions should be in accordance with the following equation:

1 rep is a set of 6-8 repetitions per exercise. The number of repetitions for the exercise will depend on the weight used and the exercises difficulty. Overhead Press Leg Raise Exercise and Weight Overhead Press Leg Raise Exercise: The exercises above use heavy weights. For example, a weight of 110 kg (255 lbs) will not be more than 85 percent of the overhead press (220 lb, or 91 kg).

The exercise below is similar to the exercise above. However, the weight is lighter. For example, a weight of 50 kg (110 lb) will not exceed 50 % of the overhead press (220 lb, or 91 kg). The exercise below is similar to the one above, but much easier. The exercises below are all different training drills, and they are used to increase or decrease body weight training. For this reason, they are referred to as ‘weight training’ exercises. A set that includes both weights involves a total loss of 1.0 kg (2 lb). Squat Press Leg Raise Exercise and Weight Squat Press Leg Raise Exercise: Squat Press Leg Raise Exercise: The exercises below use weights. For example, a weight of 50 kg (110 lb) will not exceed 50 % of the squat press (220 lb, or 91 kg). The exercises below are similar to the squat pressing exercise above. However, the weight used is 50 kg (110 lb).

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Overhead Press Leg Raise Exercise and Weight Overhead Press Leg Raise Exercise: The exercises below use weights. For example, a weight of 220 lb (91 kg) will not exceed 40 % of the overhead press (90 lb, or 363 kg). The exercises below are similar to the one above. However, the weight used is 40 % of the overhead press (90 lb, or 363 kg). Bench Press Leg Raise Exercise and Weight Bench Press Leg Raise Exercise: The exercises below use weights. For example, a weight of 90 kg (223 lbs) will not exceed 50 % of the bench press (220 lb, or 91 kg). The bench press is similar to the one above, but the weight used is 10 kg (22 lbs) less than the one above. For this reason, the bench press is called a ‘lightweight’ exercise.