Instructions:

• begin your training session with a light warm up
• do not fully extend your arms and legs during the exercises
• do the exercises slowly
• exert the maximum strength possible but maintain a flowing and harmonious movement
• tremor and jerky movement indicate that you are exerting excessive force
• perform a maximum number of repetitions until you feel tired but without reaching a point of extreme fatigue or feeling pain
• do not jeopardize a correct posture by trying to perform too many repetitions
• do each exercise the same number of times and with the same strength with both sides of your body
• relax your muscles between each exercise

The complete system includes twelve lessons, each one consisting of eight exercises which will reconstruct your muscles from the top to the bottom according to the most advanced research in muscular physiology, neurophysiology and training theory.
Lessons are practiced for one or two weeks and if one follows the scheme as it is described in the Perfect Shape through Dynamic System manual, the muscular reconstruction will be completed in only three months.