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Advanced Day Eleven Advanced Day Fifteen Advanced Day Fourteen Advanced Day Thirteen Advanced Day Twelve All-fours alternate sides Bergenfield body BODYWORK bring the leg Bring your arms bring your hands buns butt muscles buttocks calf muscles center of gravity chair cheek clasp count Count five Doris Lessing elbow exer feel fifteen seconds five seconds flab forward Four lifts gentle glide head heel higher lift hips Hold each lift Hold for five inches Intermediate Day Eight Intermediate Day Nine Intermediate Day Seven Intermediate Day Six lean left foot left hand left knee left leg leg straight lift for five love handles lower back lower spine movement neck numbers palms facing parallel PLUME BOOKS posture pressure raise relaxed right foot right knee right leg Roll shoulders squat stomach straight as possible Straighten strain Three lifts tilt Toni Morrison torso touch the floor waist workout yoga