You can use the circular or octagonal weights for several exercises. Here are some:
1. Abdomen : Place a 25- or 45-pound weight on your abdomen as you do abdominal crunches. Do four sets of ten repetitions.
2. Chest: Find a weight that will give you a good workout but will not fatigue you. Hold the weight by the holes or handles a chest level. Extend your arms. Do no lock your elbows. Bring the weight within one inch from your chest. Exhale when you extend your arms and inhale when you bend your elbows. Do five sets of ten repetitions.
3. Chest, obliques, and latissimus dorsi: From your waist, extend the weight over your left shoulder. Do not lock your elbows. Bring the weight back to your waist., and continue to your right hip. This works you chest, right triceps, right oblique and right latissimus dorsi muscle. Do four sets of ten repetitions. Now reverse. Bring the weight from yourwaist to over your right shoulder. Do not extend your elbows. Bring the weight back to your waist. Then extend to your left hip. Do four sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.