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W OR K O U T WITHOUT WEIGHTS
Bodyweight Calisthenics Workout Progression System by Coach Eddie Lomax
Progressively Accomplish Your Fitness, Health & Physique Goals With Bodyweight Calisthenics Exercise
Copyright © 2006 Optimum Fitness Network LLC All Rights Reserved
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Disclaimer For Your Safety
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he absolute best way to pursue fitness, health and physique improvement is to stay healthy, safe and injury free... so always use common sense to guide your training.
I know most of you already use common sense when performing your physical training workout program... yet I still find it necessary to make this disclaimer. The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages or injuries of any kind allegedly caused by or resulting from the use of this material. Before beginning this, or any type of exercise program, it is recommended that you consult with your physician for authorization and clearance. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all of the following questions: y
Has your doctor ever said that you have a heart condition, and you should only do physical activity performed under a doctor's supervision?
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Do you ever feel pain in your chest when you do physical activity?
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In the past three months, have you had chest pains when you were doing physical work?
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Do you lose your consciousness?
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Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that could be made worse by a change in your physical activity?
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Is your doctor prescribing you medication of any kind for a blood pressure, circulatory or heart condition?
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Do you know of any other reason why you should not engage in a physical exercise program or activity?
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Answered "no" to all the questions... Great! It is my sincere desire to provide information enhancing your physical training and allowing you to reach your potential.
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Table of Contents... SECTION 1 PRELIMINARY INFORMATION Preface: Nothing's Changed For Over 100 Years - Page 11 You could wait another 100 years and the answer would still be the same... Overview of OptiFitness & Optimum Physical Training - Page Review of the philosophy behind the training...
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My Difference between Bodyweight Exercise & Calisthenics Exercise - Page 14 A clarification to get the most out of your bodyweight only training... The Importance & Advantages of Bodyweight Calisthenics Exercise – Page 15 Why you should participate in a bodyweight only training program... Bodyweight Exercise VS Weight Lifting – Page 16 Put an end to this age old controversy... What Did The Legendary George Hackenschmidt Have To Say? – Page 18 A legendary weight lifter advocating bodyweight training... A Tribute to The Great Gama – Page 20 One of the greatest wrestlers in the world used bodyweight training... 6 Ways to Make Bodyweight Calisthenics Exercise More Effective – Page 23 Use these methods to increase bodyweight exercise effectiveness... SECTION 2 THE EXERCISES Bodyweight Calisthenics Exercises for Fitness, Health & Physique – Page 31 Get it all without expensive equipment or costly gym memberships... (BU) Basic Upper Body Exercises – Page 35 (IU) Intermediate Upper Body Exercises – Page 45 (AU) Advanced Upper Body Exercises – Page 61 Your 1st Pull Up a Fitness Milestone – Page 73 What an accomplishment... (BT) Basic Trunk Exercises – Page 77 (IT) Intermediate Trunk Exercises – Page 91 (AT) Advanced Trunk Exercises – Page 111
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Advice & Hints for Effective Core Training – Page 119 Form follows function when if comes to effective core training... (BL) Basic Lower Body Exercises – Page 123 (IL) Intermediate Lower Body Exercises – Page 131 (AL) Advanced Lower Body Exercises – Page 145 Is Squatting Bad For Your Back and Knees? – Page 151 Put these fears to rest... (BC) Basic Calisthenics Exercises – Page 155 (IC) Intermediate Calisthenics Exercises – Page 163 (AC) Advanced Calisthenics Exercises – Page 171 Animal Calisthenics – Page 174 These exercises are harder than they look... SECTION 3 THE WORKOUTS The Over-All OptiFitness Progression Strategy – Page 185 The strategy you will use to go from unfit to OptiFit... The Preparation Phase Workouts – Page 187 Don't just jump right in, prepare yourself... Prep Workout 1 Prepare & Repair – Page 188 Prep Workout 2 Staff-Sergeant Moss's Swedish System – Page 190 The Progression Phase Workouts – Page 205 Progression is the key to any successful fitness training program... How to Pick Exercises for Your Program – Page 207 Choose correctly, progress, improve and succeed... Progression Workout 1 Set Progression Strategy – Page 209 Progression Workout 2 Alternating Set Progression Strategy – Page 212 Progression Workout 3 Super Set Progression Strategy – Page 215 Progression Workout 4 Giant Set Progression Strategy – Page 218 Progression Workout 5 Circuit Progression Strategy – Page 221 Progression Workout 6 Peripheral Heart Action (PHA) Progression Strategy – Page 224
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Improve Specific Exercises with Pyramids & Ladders – Page 228 Blast past plateaus with these two methods... The OptiFitness Phase Workouts – Page 230 These workouts resemble challenges, and will test your progress... OptiFitness Workout 1 Bodyweight Calisthenics Reps for Time Workout – Page 232 OptiFitness Workout 2 Bodyweight/Animal Calisthenics for Time Workout – Page 234 OptiFitness Workout 3 Timed Rounds Workout – Page 236 OptiFitness Workout 4 (EDT) Escalating Density Training Time Zone Workout – Page 238 OptiFitness Workout 5 Tabata Interval Workout – Page 240 OptiFitness Workout 6 Blackjack Workout - Page 242 OptiFitness Workout 7 Watch the Clock Workout – Page 244 OptiFitness Workout 8 Aerobic Interruption Workout - Page 246 OptiFitness Workout 9 Fartlek Interruption Workout - Page 248 OptiFitness Workout 10 Active Rest Intervals Workout - Page 250 SECTION 4 THE WORKOUT JOURNAL The Importance Of Keeping A Workout Journal – Page 255 Plan, analyze, track and document your fitness, health and physique journey... Printable, Blank Workout Journal Sheets – Page 259 Final Thoughts: Expend Time & Energy And Succeed! – Page 279 With this comprehensive plan and your desire, you will succeed... The Optimum Fitness Network LLC: You Cannot Fail... Only Learn! – Page 280 Online resources you can use... Index – Page 281
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SECTION 1
PRELIMINARY INFORMATION
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Preface: Nothing's Changed For Over 100 Years
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he more your read and study a subject... the more your realize what you want to say has probably been said before... at one time or another.
I believe this happens because the author's intent is to try to answer the questions of their readers and provide solutions.
With each passing generation, the questions remain the same... so the answers remain the same and the solutions similar. In light of this phenomenon, I would like to offer you an excerpt from a book written in 1894 by Alex Whitely entitled... The Shortest Route and Fastest Time to Health & Strength or Practical Athletics for Busy People. "Haven't Got the Time" This is, and will continue to be, the difficulty in the way of necessary physical recreation, as long as our commercial and social systems remain unchanged. "The struggle for subsistence" of the poor, and the struggle to keep from struggling of the rich, consumes all the time of all the people. Not only all their time, but the bulk of their vitality too. The problem seems to be, how to obtain exercise, without expending time or energy. Mark Twain thinks that the Creator has solved it by the invention of chills, which he pronounces to be the provision of an all-wise Providence to give us exercise without exertion. Though involuntary, and its beneficence unappreciated, the exertion is there just the same - and it takes time even to shake. To make possible the impossible is still beyond us, but we come very near it sometimes, and the writer will offer you this exchange - that if you will give thirty minutes daily to the use of his method and machine, it will fit you to accomplish as much physical or mental work in the time remaining as you have been doing, and give to your health, strength and physical comeliness besides. Moreover, it will save many days' time that would otherwise be devoted to sickness, add many years to your life, and make you as able to struggle at fifty, as you are at thirty. This was written over 100 years ago, and I find myself now as the author, faced with answering the same question and providing the same solution to the age old question... "How do I acquire the fitness, health and physique benefits of exercise without expending time or energy?" Even after the passing of more than 100 years I am forced to give the same answer as Alex Whitely... you can't! However, I will propose a similar exchange... if you devote at least 30 minutes a day to physical exercise and the improvement of fitness, health and physique, your physical and mental abilities, as well as your looks and self11
image, will improve to such an extent as to raise your entire quality of life. There is no other way to achieve your fitness, health and physique goals, even if you wait another 100 years... so get started today!
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Overview Of OptiFitness & Optimum Physical Training
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efore starting the exercise programs in this book you should read and absorb the bonus materials... The Subtle Principle of Success, Unfit to OptiFit, Better Than Traditional "Cardio" and Coach Lomax's Diet Picks will lay a foundation of understanding, greatly expediting your physical training success. For review sake, here is a short overview of OptiFitness and Optimum Physical Training. The goal of your physical training is to become OptiFit. OptiFitness is possessing the ability to use all the physical and mental qualities making up human activity in a fluid, seamless and coordinated fashion to successfully survive, flourish and excel in your natural, unpredictable environment and meet the challenges of sport, work and life with excellence under the greatest amount of circumstances. The only way to get fit and stay fit, enjoy long lasting health and unveil your best body is to create an optimum fitness environment that provides your body with exactly what it needs for fitness, health and physique optimization. OptiFitness, and ultimately the key to developing your best body, lies in the "optimization" of all the physical abilities of human activity at any given time under the greatest variety of circumstances. Optimum Physical Training improves the ability to perform in all the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances... and the strong, lean, athletic body that is the manifestation of these abilities. The ultimate goal of Optimum Physical Training is to optimize all the physical abilities needed to meet the challenges of work, sport and life with excellence in a seamlessly fluid manner to successfully compete any physical task at any given point in time. Optimum Physical Training with proper diet and a healthy lifestyle allows you to live in an environment that naturally creates the body and abilities that will allow you to live life to the fullest. In essence, OptiFitness is us at our human best... and Optimum Physical Training is the way to cultivate and develop the best within us all.
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My Difference Between Bodyweight Exercise & Calisthenics Exercise
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make a distinction between bodyweight exercise and calisthenics exercise.
Bodyweight exercise is any exercise using only the weight of your own body as resistance to develop strength, power and/or endurance. The upper body, trunk and lower body can be targeted for improvement... and often more than one section of the body will be involved in the proper completion of the movement. Calisthenics comes from the Greek kalli meaning beautiful + sthenos meaning strength... Beautiful Strength. A modern day definition is any systematic, rhythmic bodily exercise performed usually without apparatus... or a type of exercise using explosive movements to develop muscular strength, power and/or endurance. I have purposely separated bodyweight exercises and calisthenics exercise because while both forms of exercise can be used for the improvement of strength, power and/or endurance... calisthenics exercise can be used to effectively target the cardiorespiratory system and burn fat as well. In the future, exercises will be split up according to this distinction... and when talking about the two together I will us the term bodyweight calisthenics exercise.
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The Importance & Advantages Of Bodyweight Calisthenics Exercise
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odyweight calisthenics exercise uses only the weight of your own body as resistance to develop the ability to squat, reach, twist, lunge, jump, land, push and get up and down... all the physical abilities you need to meet the challenges of sport, work and life with excellence. Training with nothing more than your own body can produce gains in muscular strength, power and endurance as well as improved cardiorespiratory endurance and promote fat loss. Using just your body, you can build lean muscle and lose fat without an unneeded high risk of injury. Bodyweight calisthenics are an incredibly effective and versatile form of exercise... You can do them anywhere and anytime, they do not require expensive equipment or costly gym memberships, you can do them in short bursts and you can effectively train the entire body by using only a few movements. Bodyweight calisthenics exercises are fundamental in any fitness program designed to improve fitness, health and physique. In fact, I believe they are so important... they should be the starting point, and remain an integral part, of any physical fitness program. Here are just some of the benefits of bodyweight calisthenics exercise: y
They can be done anywhere... indoors or outdoors.
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You need no equipment... or very little.
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The exercises are adaptable to any fitness level.
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Muscular strength, power and endurance can be targeted.
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Stamina can be improved while burning unwanted fat.
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Bodyweight exercises train the body in the way the body naturally moves.
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Body Awareness is greatly increased.
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Bodyweight exercises prepare the body for all other training methods.
And the list goes on and on... Bodyweight calisthenics exercise lays the foundation for every other fitness, health and physique training method... and therefore are an integral part of Optimum Physical Training.
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Bodyweight Exercise VS Weight Lifting
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here is a never ending debate in the fitness community as to the superiority of one training method over another.
Some say only body weight, some say only weight lifting... and some say both. I believe in using all training methods available to produce optimum results. Different training methods are like different tools in your tool box... and you should strive to use the best tool for the job. Therefore, in some instances, bodyweight exercise is superior... and in others weight lifting reigns supreme. While the debates can be heated... I fail to see why anyone should have to choose between one or another. You are free to choose the training method right for your goals, your needs, and your wants... the one that optimizes improvement for you. With that being said... I would like to stress the importance of bodyweight calisthenics exercise for a well rounded and versatile physical training program. Bodyweight calisthenics exercise is the logical starting point because you can not safely use weighted resistance without having control over your own body first. The commercial fitness industry has tried to get around this fact by using a wide variety of machines allowing a novice to perform weighted exercises in relative safety. Machines are one physical training method I do not endorse unless for rehabilitation reasons... for while initial gains can be seen with machines, long term use lead to unnatural movement patterns and the neglecting of stabilizer muscles essential for successful human activity. You should start with bodyweight calisthenics exercise and then progress to weighted resistance using free weights of different kinds... medicine balls, dumbbells, barbells, kettlebells, sandbags, Indian clubs, etc. However, once you have progressed to free weights... you should not eliminate bodyweight exercises completely from your program. Sometimes the successful completion of a task in sport, work and life will depend on your ability move your body, where the weight of your body is the only resistance... and sometimes the successful completion of a task will depend on your ability to move an object through space.
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The Everyday Athlete trains for OptiFitness... and the ability to meet the challenges of sport, work and life with excellence under the greatest amount of circumstances while having energy left over to enjoy recreational activities. Both methods have their benefits when they are planned effectively and performed consistently and progressively. Many people think you need expensive equipment and costly gym memberships to develop a high level of fitness, lasting health and an attractive physique... and they use the inaccessibility of these things as excuses for not participating in a physical training program. Bodyweight calisthenics training is the most basic, accessible and available training method available. This is important... because the less excuses you have, the more likely you are to perform the fitness program and succeed in meeting your goals. With the accessibility of bodyweight calisthenics exercise... there are no more excuses. Done properly, consistently and progressively, bodyweight calisthenics exercise can be one of the most rewarding, convenient and effective fitness programs you can do.
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What Did The Legendary George Hackenschmidt Have To Say? George Hackenschmidt was a strongman, professional wrestler and author from the late 1800's and early 1900's. The "Russian Lion", as he was nicknamed, was a legend for his wrestling abilities and weight lifting feats. In his book, The Way to Live, Hackenschmidt laid out his formula for fitness, health and physique. Even in the early 1900's, Hackenschmidt showed concern for the decline in physical health of men and women... despite the progress of civilization, medical science and sanitary conditions. He wrote, "The reason is not far to seek. There is an urban migration, a vast increase in the number of those who are engaged in indoor and sedentary occupation, and only here and there is any attempt made to combat the consequent unhealthy conditions of life with the only satisfactory weapon. Rational Physical Exercise." For Hackenschmidt, rational physical exercise using dumbbells and barbells to improve strength was absolutely necessary for health... because "health can never be divorced from strength." So, what does this strong advocate of weight lifting have to do with bodyweight calisthenics exercise? According to Hackenschmidt, developing great strength was dependant on lifting heavy weights, but the exerciser "should of course combine these exercises with skipping, running, jumping and gymnastics of every description in order to similarly develop his activity and agility." As a matter of fact, he dedicates an entire chapter to exercises where dumbbells and barbells are not used... entitled Exercises Without Weights.
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While he contends exercising with weights is needed for great strength... exercises without weights "if done conscientiously, develop a fair average physique, as well as a sound, all-round physical fitness - in other words, a sound and healthy constitution." Furthermore, Hackenschmidt acknowledges since not everyone can "safely enter straight away on a course of weight-lifting exercises, and of exercises with weights, he will be well advised if he devotes at least two or three weeks to these exercises without weights, and further to include a fair selection of them in his programme of daily exercise with weights.” In other words, bodyweight calisthenics exercise are the logical starting point for a fitness program... as well as an integral part of a fitness program including other methods of training, like dumbbells and barbells. I couldn’t agree more. While the language of the previous quotes is sexist (sorry ladies), the message is important for both men and women... Bodyweight calisthenics exercise should be part of your over-all fitness plan.
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A Tribute To The Great Gama The Great Gama, Ghulum Mohammed, was born around 1888 in Amritsar in the Punjab. In his lifetime, he became not only one of the most feared wrestlers in all of India... but one of the greatest wrestlers the world over. The Great Gama, also known as the Lion of the Punjab, died in Pakistan in 1953, and is still remembered as one of the greatest wrestling champions of all times. The Great Gama was born into one of the top wrestling families of India... and his training started at the age of 5 under his father. After his father's death, he continued to train under his grandfather and uncle, who pushed him to fulfill his father’s wish of becoming a great wrestling champion. The Great Gama first became known at the age of 10 when he participated in a national physical exercise competition. This was not a wrestling competition, but rather and exercise endurance competition. Over 400 wrestlers from all over India gathered for a competition of bethaks, the fundamental conditioning exercise of Indian wrestlers. Bethaks are a form of bodyweight squat where the practitioner raises their heels off the ground in the bottom of the squat... allowing the knees to extend past the toes. After hours of competition, all wrestlers except Gama retired from the field and he was declared winner. No one knows for sure how many bethaks he performed, but he was bed ridden for a week... showing not only the physical strength of Gama, but also the mental toughness needed to be a great champion. At that time, Gama would routinely do 500 bethaks, 500 dands (a type of push up exercise for upper body strength) and dig in a pit with a heavy hoe. He would wrestle every day, even though he did not compete until he was 15. Very quickly, he was recognized as being virtually unbeatable.
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As he matured, Gama's daily training would increase to wrestling 40 wrestlers, 5000 bethaks and 3000 dands. There is some speculation as to the accuracy of these numbers... however, Gama's dedication to his conditioning and physical training, as well as the results he achieved, were never in question. The English writer on wrestling, Percy Longhurst stated, "The Indian system of training has results beyond the development of great strength; it creates most remarkable powers of endurance while at the same time increasing agility." The Great Gama won the title of Champion of India in 1909. He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers. Consequently, Gama defeated some of the most prominent wrestlers of the time. At one point, he laid down a challenge to all those that laid claim to the title of World Champion... including Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia and Frank Gotch of the United States. All declined the challenge. The Great Gama returned to India a national hero. He continued to wrestle for 15 years. Although he had some draws early in his career, The Great Gama retired undefeated after an estimated 5000 matches. The life of The Great Gama is highly inspirational and motivational. However... some people have wrongly attributed his strength and endurance achievements solely to the bethak and dand. The truth of the matter is... he used resistance training of various types in conjunction with bodyweight calisthenics. For example, he would use a heavy stone collar around his neck while performing squats... and he would use a heavy Indian Club, known as a Gada to perform circular swinging motions. Nonetheless, his physical training is an example of the importance of bodyweight calisthenics exercise to a well-rounded, athletic fitness training program. Take these varied training methods and add a regimented diet, incredible amounts of skill training and unbelievable determination and you will be closer to the true "secret" to Gama's success. Sources: "Gama the Great: Indian Nationalism and the World Wrestling Championships of 21
1910 and 1928", Yugantar Punjab, Summer 2000. "Gama the World Champion: Wrestling and Physical Culture in Colonial India", Iron Game History, October 1995. The Wrestler's Body: Identity and Ideology in North India (Berkeley, CA: University of California Press, 1992).
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6 Ways to Make Bodyweight Calisthenics Exercise More Effective
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any people believe resistance training using dumbbells, barbells and other weighted devices are a much more effective way to train for strength and body transformation. Depending on the goals to be achieved... this may very well be the case. While I contend weight lifting of many types should be a part of everyone's overall fitness plan... this option is not always available or recommended. What if you have no prior experience with physical training? But what if you can't get to the gym? What if you don't have access to equipment? What if those "effective" weight training sessions are far and few between?
Bodyweight calisthenics exercise done on a consistent basis will produce superior fitness, health and physique results than the most effective, sporadic weight training. The accessibility and versatility of bodyweight calisthenics exercise makes it the perfect physical training method for consistent improvement. If you have a functional body, there is no excuse for not making physical activity a part of your daily lifestyle. Furthermore, just because the resistance used to improve is the weight of your own body does not mean your progress has to be limited... especially if you use these 6 ways to make bodyweight training more effective.
Method 1 Use Lower Ab Spine Stability When your brain thinks your body is stable and there is no threat of injury... it will activate the optimum amount of muscle fibers needed for a particular movement. If your brain senses you will injure yourself... it will try to prevent this by not allowing all the muscles to be activated. Your core, the source of all power and stability in your body, can be made more stable by pulling in your stomach below the navel. You must contract the lower portion of your abs for this to be effective... which is harder than just sucking in your stomach.
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By contracting your lower abs, you make the spine more stable... sending the message to the brain that it is alright to activate all the muscle fibers needed for movement without the fear of injury. To practice the feel of contracting the lower abs... lie on you back and place your hands just below the navel. Push your stomach out as far as you can, then contract the lower portion and hold for 10 seconds. Use your hands to feel the lower portion of your abs contracting.
Doing this before and during exercise can create a more stable core from which you can exert forceful effort without the risk of injury.
Method 2 Use Rest Pause By reducing elastic energy you can increase muscle involvement. Your muscles build up elastic energy in the negative portion of the exercise... energy that can is used on the positive portion of the exercise. For example, when you squat down, your legs store elastic energy just like a coiled spring... and use this energy to help complete the raising portion of the squat. Using this elastic energy reduces the amount of work the muscles have to do. Australian researches found it take 4 seconds for this elastic energy to disperse. Therefore, pausing for 4 seconds in the down position will force more muscle to be used in the positive movement because there will be no elastic energy helping. This method can be very mentally challenging and has a high dropout rate... therefore I suggest using it sparingly for progression, but not exclusively.
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Furthermore, in the activities of sport, work and life you will take advantage of the stored up elastic energy to complete movements... so you should also train to optimize the use of this energy for optimum performance.
Method 3 Elongate Your Body The longer your body is while performing a movement, the weaker it becomes... making the stress on the muscles performing the exercise greater. By increasing the distance between the muscles doing the work and the rest of your body, the exercise becomes more difficult. For example, performing a crunch with your arms across your chest is easier than with your hands on your head... both being easier than with your arms outstretched over your head.
The longer you make your body, the more difficult the exercise becomes.
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Method 4 Reduce Contact With The Floor The less contact your body has with the floor, the more muscles it must use to compensate. The more contact with the ground, the more stable the body is. Therefore, by making your body less stable by limiting contact with floor, your body is forced to use more muscles for stabilization.
Doing exercises while lifting one foot or lifting a hand from the floor will increase difficulty.
Method 5 Move In Multiple Directions The human body can move front to back, up and down, side to side as well as twisting movements. Perform exercises moving in more than one direction and you increase the difficulty of the movement. Adding rotation by twisting your hips or torso to any movement likewise increases difficulty. Furthermore, real life activities in work, sport and life happen on all planes of human movement... and not just in single planes of movement in a highly controlled environment. Not only will exercising in multiple directions add difficulty... it will better prepare you for the real world in which you live.
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Method 6 Increase Range of Motion The further you have to move, the harder it is... and the harder it is, the more muscle is needed for completion. Increasing the distance of each repetition increases the difficulty of the exercise. Move the floor further away by using a stable object for your feet, hands or lower back. As you look through the exercises you will see these methods being employed either separately or together to make the exercises progressively harder and more effective. Take these methods into account when you are building your own fitness training program to increase or decrease difficulty according to your goals, needs, wants, abilities and limitations.
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SECTION 2
THE EXERCISES
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Bodyweight Calisthenics Exercises For Fitness, Health & Physique
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here are countless exercises using just the weight of your own body as resistance... and there are many ways to classify these exercises.
For simplicity sake, and for the purpose of the progressive training programs to come, I have divided the exercises into the categories of Basic, Intermediate and Advanced. Each category is divided further into Upper Body, Trunk, Lower Body and Calisthenics. To simplify matters more, each exercise will be assigned a combination of letters and numbers, as well as the name, for easy reference.
For example, BU#1 Yes Neck Nods means Basic Upper Body Exercise #1, Yes Neck Nods. This simple classifying system will come in handy when looking for exercise descriptions in the book, designing your own workout programs and tracking your progress.
Recommended Max Reps Per Set OptiFitness is about physical optimization and not physical maximization... therefore, I do not recommend doing extremely high reps of any exercise. To increase over-all repetition numbers and continue to progress... increase the number of sets or circuits you perform instead. Therefore, after each exercise name you will see a recommended max reps per set number.
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For example, BU#1 Yes Neck Nods (MRPS 20) means Basic Upper Body Exercise #1, Yes Neck Nods, Max Reps per Set 20. This will become clearer when I describe the workout progression systems in detail later in the book. While I believe these numbers to be reasonable... you may need to increase or decrease this number depending on your personal goals, needs, abilities and limitations.
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(BU) Basic Upper Body Exercises
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(BU) Basic Upper Body Exercises :: BU #1 :: Yes Neck Nods (MRPS 20) Lay on your back with your knees bent, feet flat on the ground and arms at your sides. Raise your head off the ground and tuck your chin to your chest. Lower your head to starting position without returning your head to the ground. Repeat.
:: BU #2 :: No Neck Nods (MRPS 20) Lay on your back with your knees bent, feet flat on the ground and arms at your sides. Raise your head off the ground and turn your head to the right and then to the left. Do not rest your head on the ground. Repeat.
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:: BU #3 :: Side Neck Nods (MRPS 20) Lay on your side, resting your body on your shoulder... maintaining your head straight and in-line with your spine. Raise your head up and down without touching your head to the floor for desired number of repetitions. Repeat on the opposite side.
:: BU #4 :: Wall Push (MRPS 10) Stand facing 2-4 feet from a wall with your feet together. Lean forward and place your hands on the wall, bend your elbows so your face comes close to the wall and then press back by pushing against the wall to a leaning position.
You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.
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:: BU #5 :: Incline Push Up (MRPS 10) Position yourself with your hands resting on a steady raised surface, your legs straight and body ridged. Your body should form one straight line from your feet to your head and your eyes should stay focused on the raised surface about 6 inches in front of you. Lower yourself by bending your elbows... keeping your elbows close to your body. Pause for 1 second and press yourself to the starting position.
:: BU #6 :: Push Up From Knees (MRPS 10) Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you. Raise yourself from the floor by straightening your elbows while keeping your knees on the ground... Keeping your elbows close to your body. Pause at the top and lower yourself down... stopping before your chest hits the ground.
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:: BU #7 :: Cobra Push Up (MRPS 10) Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.
Raise yourself from the floor by straightening your elbows while keeping your legs and pelvis on the ground... Keeping your elbows close to your body, arch your back and look upward. Pause at the top and lower yourself down... repeat.
:: BU #8 :: Classic Push Up (MRPS 10) Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.
Raise yourself from the floor by straightening your elbows... Keep your elbows close to your body. Pause at the top and lower yourself down... stopping before your chest hits the ground.
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This movement should be performed slow and controlled, 1-2 seconds up and 1-2 seconds down... unless performing push ups for time. Do not raise your butt in the air, sag in the middle or stretch your head and neck to meet the floor.
:: BU #9 :: Corner Push Ups (MRPS 10) Place your back on the corner of a wall with your feet 6 inches to 2 feet from the wall. The farther the feet are from the wall the more difficult the exercise becomes. Raise your arms to chest level and place your elbows on the wall so your arms are parallel to the ground.
Press your elbows into the wall and to move your body forward, hold for 2 seconds and lower yourself to the starting position.
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:: BU #10 :: Floor Pulls (MRPS 10) This is the true opposite of the push up... and can be performed with an overhand or underhand grip. Lay under a bar that allows you to have your back on the ground and grab the bar. While maintaining your body ridged, pull yourself upward until your chest hits the bar, pause 1 second and slowly lower your body.
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:: BU #11 :: Assisted Pull Up (MRPS 5) Pull-ups and their variations are very difficult... you most likely will have to work up to completing just one. Step on something to help reach the up position and then lower yourself slowly or have someone help push you up. If you are working out with a partner... have them help you by grabbing your waist and pushing you upwards. If you really want to get fancy... you could use elastic bands attached to the bar and under your feet to assist you in pulling your bodyweight to the bar. Whatever you have to do to get started, add these exercises to your workout program... These exercises are very important and well worth the effort.
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:: BU #12 :: Frog Stand Hold (MRPS 1 Minute) Stand with your feet shoulder width apart. Squat down and place both hands on the floor about shoulder with apart. Lean forward and place your knees on your elbows. Keep leaning forward until your feet leave the ground and you are balancing on your hands. Hold that position. You might want to put a cushion on the floor in front of you in case you fall forward.
Try to hold the position for 30 seconds while breathing normally... eventually working up to full minute holds and beyond.
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(IU) Intermediate Upper Body Exercises
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(IU) Intermediate Upper Body Exercises :: IU #1 :: Decline Push Up (MRPS 10) Assume the push up position with your feet resting on a raised surface, like a chair. Keep your knees locked and your body ridged. Bend your elbows and lower your upper body toward the floor... pause 1 second and return to the starting position to complete the push-up movement.
:: IU #2 :: Knuckle Push Up (MRPS 10) Perform BU #8 Classic Push Up balancing on your knuckles instead of your palms.
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:: IU #3 :: Dands or Hindu Push Up (MRPS 10) Start in an up push up position with your feet spread wide. Walk your hands back so your butt is in the air and you are looking back through your legs. Your body resemble inverted "V".
will and
With your legs straight, lower your hips and bend your arms until you reach the down push up position. Continue to while you arms, arch look up with
lower your hips straighten your your back and your head.
Your hips should almost touch the floor. Keep your arms straight and push your butt back to the starting position.
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:: IU #4 :: Divebomber Push Up (MRPS 10) Start in an up push up position with your feet spread wide. Walk your hands back so your butt is in the air and you are looking back through your legs. Your body will resemble and inverted "V"... This is just like the starting position of the Hindu Push-Up.
Flair your elbows out and drop your nose towards the floor between your hands.
Then, as if you were sliding underneath a bar, flatten your body out so that it is low and parallel to the floor. Straighten your arms and push your head upwards while keeping your hips close to the ground. Pause at the top and then flair your elbows out and return to the starting position by following the same path. You want to do the exact same movements in reverse to return to the starting position.
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:: IU #5 :: Walk Out Push Up (MRPS 10) Stand with your feet together and your arms at your sides. Sit back and bend your knees... placing your hands on the floor in front of you.
Walk your hands out in front of you until you are in the up push up position... Perform a push up. Walk your hands back towards your feet until you are in the crouched position... stand and repeat.
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:: IU #6 :: Push Up and Alternating Inverted Crunch (MRPS 10) Assume the up push up position. Lower your body towards the floor and push back up. When you are at the top of the movement, keep your back straight and bring your left knee forward until it touches your left elbow.
Return to the starting position, perform another push-up and repeat on the right side. Continue in an alternating fashion.
:: IU #7 :: One Leg Push Up (MRPS 10) Assume the up push up position. Bend the elbows and lower the body while simultaneously raising the left leg 8-10 inches off the ground. The leg should not be jerked upward, but rather raised up in line with the body and with the toe pointed toward the rear. Return to the starting position... Repeat, this time raising the right leg. Perform at a moderate to fast pace.
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:: IU #8 :: Pike Push Up (MRPS 10) Assume the up push up position with your feet together. Walk your hands closer to your feet so that your body resembles and inverted "V". Holding your body and head steady, lower your body towards the floor and push back to the starting position.
:: IU #9 :: One Arm Wall Push (MRPS 10) Stand facing 2-4 feet from a wall with your feet together. Lean forward and place one of your hands on the wall, the other hand at your side. Bend your elbow so your face comes close to the wall and then press back by pushing against the wall to a leaning position... keep your hips square.
You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.
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:: IU #10 :: Plyo Wall Push (MRPS 10) Stand facing 2-4 feet from a wall with your feet together. Drop forward and place your hands on the wall, bending your elbows so your face comes close to the wall and then press back by pushing against the wall to a standing position.
You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.
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:: IU #11 :: The 8 Count Push Up (MRPS 10) Stand with your feet together and your arms at your sides. 1. Squat down and place your hands on the ground outside of your feet.
2. Kick your feet back... you should be in the up push up position.
3. Bend your elbows and lower your body until your arms are parallel to the ground.
4. Press back up to the up push up position.
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5. Bend your elbows and lower your body until your arms are parallel to the ground.
6. Press back up to the up push up position.
7. Tuck your knees up to the squat position.
8. Return to the standing position. Keep your abdominals tight throughout the entire exercise to prevent your trunk from sagging.
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:: IU #12 :: Dips (MRPS 10) You need two stable surfaces a little wider than shoulder width to perform this exercise... here I use sturdy chairs. Grasp the chairs and push yourself to the extended position. Lower yourself between two chairs and push yourself up until your arms are fully extended.
This is an excellent exercise to combine with the pull up... Giving you both a push and pull stimulus.
:: IU #13 :: Chin Up (MRPS 5) Grasp the pull-up bar with a shoulder width underhand grip. Your palms should face you. Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended. Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar. Exhale on the way up and keep your body a straight as possible... no swinging. This exercise should be performed with movement and through full range of motion.
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:: IU #14 :: Pull Up (MRPS 5) Grasp a pull-up bar with a shoulder width overhand grip. Your palms should face away from you. Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended. Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar. Exhale on the way up and keep your body a straight as possible... no swinging. This exercise should be performed with controlled movement and through full range of motion
:: IU #15 :: Over-Under (MRPS 5) Grasp the pull up bar with a shoulder width alternating grip. One palm should face away from you and the other towards you. Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended. Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar. Exhale on the way up and keep your body a straight as possible... no swinging. This exercise should be performed with controlled movement and through full range of motion. Remember to switch grips to work both sides equally.
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:: IU #16 :: Commando Pull Up (MRPS 5) Grab the bar with hands touching, one hand on one side of the bar and the other hand on the other side. You will be sideways under the bar. Pull yourself up so that your head goes to the right of the bar and touch your left shoulder. Lower yourself until arms are fully extended and repeat to the opposite side by pulling yourself up so your head goes to the left of the bar and you touch your right shoulder.
:: IU #17 :: Headstand Hold (MRPS 1 Minute) Place a cushion on the ground in front of you where you will rest your head. Squat down and place your head on the cushion and your hands on the floor... your head and hands should form a triangle. Place your knees on your elbows and slowly lift your feet off the ground. When stable... slowly straighten your legs.
Try to hold the position for 30 seconds while breathing normally... eventually working up to full minute
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:: IU #18 :: Handstand Hold (MRPS 1 Minute) To perform a handstand, position your hands on the ground in front of a wall. The closer your hands are to the wall, the harder it is to balance. Tuck one leg under your body and prepare to lift your body into the handstand position. Kick off your tucked foot and raise your extended leg towards the wall. Control the motion so you do not crash into the wall. Bring the other leg up and balance yourself... using the wall for balance only. You want to work up to the ability to hold the handstand without use of the wall for support. Hold the handstand for 30 seconds... working up to minutes and beyond. This can be done on your palms, fists or fingertips.
:: IU #19 :: Handstand Wall Walk (MRPS 1 Minute) Assume the handstand position along a long wall with no obstructions. Walk on your hands to one side and then the other, using the wall as a guide.
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:: IU #20 :: Handstand Walkout (MRPS 5) Assume an up push-up position with your feet touching the wall. Walk your feet up the wall as you push back and walk your hands toward the wall. You should end up in a handstand where you are facing the wall. Walk your hands out until your body forms a 45° angel to the floor and then walk back to the handstand position. Repeat.
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(AU) Advanced Upper Body Exercises
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(AU) Advanced Upper Body Exercises :: AU #1 :: Front Bridge (MRPS 1 Minute) Place a cushion or folded towel on the ground for your head. Kneel on all fours in front of the towel... your hands on each side of the towel. Lower the front part of the head to the towel as you raise your butt in the air and raise on your feet... use your hands for support. Roll slightly back and forth and side to side. Perform for time. Make sure to use your hands in the beginning until you are sure your neck has strengthened enough to support your body weight.
:: AU #2 :: Back Bridge (MRPS 1 Minute) Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your hands by your ears. Press with your arms and feet and press your hips toward the ceiling as you roll up on your head... then center your hips between your feet and hands. Press back until your feet are flat on the ground and you are positioned on the front part of your head. Make sure to use your hands in the beginning until you are sure your neck has strengthened enough to support your body weight and that your back and stomach muscles are stretched before this exercise... you will definitely feel a stretch in the abdominal muscles.
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:: AU #3 :: Fingertip Push Up (MRPS 10) Perform the BU #8 Classic Push Up balancing on your fingertips instead of your palms.
:: AU #4 :: Reverse Push Up (MRPS 10) Lie face down with your arms at your sides... your fingers should point toward your toes. Bend your elbows slightly and place your palms on the floor. Keep your hands and elbows close to the body... press up until your arms are extended, lower and repeat.
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:: AU #5 :: Elevated Pike Push Up (MRPS 10) Assume the up push up position with your feet together on an elevated surface. Walk your hands closer to your feet so that your body is perpendicular to the floor. Holding your body and head steady, lower your body towards the floor and push back to the starting position.
:: AU #6 :: Table Maker Push Up (MRPS 10) Sit on the ground with your hands by your hips...the fingers can be either pointing towards your toes or behind you. Bend your knees slightly and place your weight on your heels. Press with your hands as you lift your hips to the ceiling and place your feet flat on the ground. Push your hips towards your feet until your body is flat and your knees and shoulders make 90° angles...so you form a table. Return to the seated position and repeat.
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:: AU #7 :: Elevated Push Ups (MRPS 10)
Assume the up push up position with both your hands and feet elevated from the floor. Your feet and hands are elevated at the same height and there should be a space for your chest to lower past your hands. Perform a BU #8 Classic Push Up increasing the range of motion about 6 inches.
:: AU #8 :: Rotating "T" Push Up (MRPS 10) Assume the up push up position. Lower your upper body to the floor and push back up... as you reach the top of the movement, tighten your abdominals and rotate your body to the left and extend your arm straight. Your body will be in a side plank position resembling a "T". Rotate your torso back down, place your hand on the floor and lower chest towards the ground. Push back up, this time rotating to the right side.
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:: AU #9 :: Knee Raise to Side Push Ups (MRPS 10) Start in the up push up position. Lower yourself until your arms are parallel to the ground while raising the left knee up to the left elbow. Simultaneously press up and return your leg to the starting position. Repeat, bringing the right leg to the right elbow. Continue in a alternating fashion at a moderate pace.
:: AU #10 :: Bridging Push Up (MRPS 10) Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your hands by your ears. The weight of your body should be resting on your shoulder blades... not your neck or head. Press with your arms and feet and press your hips toward the ceiling... then center your hips between your feet and hands. Lower your head to the ground by bending at the elbows and press back to the extended position. Make sure that your back and stomach muscles are stretched before this exercise... you will definitely feel a stretch in the abdominal muscles.
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:: AU #11 :: One Arm Push Up (MRPS 5) Lay face down on the ground and spread your feet slightly wider than shoulder width. Bend one arm and keep it close to the body and place the palm on the floor... trying to put most of the weight on the palm and spread your fingers for balance. Your non-working arm should be held along your body with the palm on the thigh, or held behind the back. You must make your body as ridged as possible by contracting the abdominals, tightening the butt and gripping the floor with your fingers and toes. When you push, push from the armpit as you try to dig your elbow in your side and twist your fingers to the outside. Your fingers will not actually move because you are gripping the floor, but imagine you are opening a jar.
Control your exhale to get maximum tension, and then lower yourself by reversing the motion. Repeat on opposite side.
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:: AU #12 :: Curious Pull Up (MRPS 5) Grasp a pull-up bar with a shoulder width overhand grip. Your palms should face away from you. Pull yourself up to the right side until your chin comes over the bar... hold the up position as you look to the right. Slide your head along the bar until it reaches the left and look to the left... then lower to the starting position. Repeat, this time going to the left side first. This exercise should be performed with controlled movement and through full range of motion.
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:: AU #13 :: Leg Raising Pull Up (MRPS 5) Grab the bar at shoulder width with an overhand grip. Extend your feet slightly in front of your and tighten your abdominals. Bend your arms, bringing your upper body towards the bar while simultaneously bringing your legs to the L position. Once your chin crosses the bar, your legs should be straight out in front of you. Pause for one second and lower yourself to the starting position.
Do not kick and jerk your feet up... the movement should be smooth and controlled.
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:: AU #14 :: L Sit Pull Up (MRPS 5) Grab the bar at shoulder width with an overhand grip. Contract your core and bend at the hips to extend your legs straight out in front of you. Bend your arms, bringing your upper body towards the bar while maintaining your legs to the L position. When your chin crosses the bar, your legs should still be straight out in front of you. Pause for one second and lower yourself to the starting position. Do not kick and jerk your feet... the movement should be smooth and controlled.
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:: AU #15 :: Handstand Walkout with Push Up (MRPS 5) Assume an up push-up position with your feet touching the wall. Walk your feet up the wall as you push back and walk your hands toward the wall. You should end up in a handstand where you are facing the wall. Walk your hands out and perform a push-up before walking back to the handstand position. The more you walk out and the closer you go to the floor, the harder the exercise.
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:: AU #16 :: Handstand Push Up (MRPS 5) Assume the handstand position. Bend your elbows and lower your body so your nose approaches the ground... do not lower to the top of your head, but look towards the floor. Reverse the direction and return to the starting position. The Handstand Push-Up can be done as a 1/4, 1/2 or full variety by changing how close you go towards the floor. To increase difficulty, perform the handstand on two raised surfaces... allowing you to go lower with a greater range of motion.
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:: AU #17 :: Plyo Push Up (MRPS 5) Perform a regular BU #8 Classic Push Up but explode up so that your hands leave the ground. Catch yourself and immediately return to the down position and repeat. For added difficulty, clap your hands while in the air... or behind your back if your can get the height.
:: AU #18 :: Plyo Decline Push Up (MRPS 5) Assume the up push up position with your feet on a chair or other raised surface. Lower your upper body to the ground and explode upwards so your upper body leaves the ground. Catch yourself and immediately return to the down position and repeat. For added difficulty, clap your hands while in the air... or behind your back if your can get the height.
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Your 1st Pull Up A Fitness Milestone The pull up is one of the most functional exercises in existence... simulating climbing, one of the most basic of human functions. Unfortunately, most people are incapable of performing even one pull up... what's worse, very few people are even working toward their first pull up. Lat pull downs and other exercises are not acceptable substitutes for the pull up. If you are incapable of performing one pull up in good form, there are three things you need to consider... y Strength Participate in a physical training program to improve over-all strength... providing you with the strength needed to lift your own bodyweight. y Weight control Participate in a physical training program to burn fat and modify your diet for fat loss... reducing the amount of weight your have to lift. y Practice Practice the pull up frequently... your body will adapt to do a specific movement better when it is placed under the demand on a consistent basis. Use an assisted pull up variety by having a training partner help you with the positive movement and then doing the negative portion slow and controlled. Do floor or chair assisted pull ups by using your legs to help you perform the positive portion of the pull up. You can also use stretch bands to reduce the amount of weight you have to lift. Reducing the amount of the assistance you need until you perform a pull up with good form under your own power. If you become stronger, reduce the amount of weight you have to lift and practice the movement often... you will soon accomplish your first pull up. And once you have done one... the sky is the limit. Performing pull ups regularly is not just an incredibly effective upper body exercise... but performing pull ups well is a point of pride and accomplishment, setting you apart from the rest.
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(BT) Basic Trunk Exercises
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(BT) Basic Trunk Exercises :: BT #1 :: Farmer Burns Stomach Flattener (MRPS 2-5 Minutes) (no photo)
Stand with arms at your sides and relaxed. Inhale through the nose without letting the stomach expand, slightly tensing the abdominals. Force the air out through a slightly open mouth while tightening the abdominals down and flat. Keep your back straight at all times... avoid compressing the spine to contract the abdominals. The exhale, tightening portion of the exercise should last 2-5 seconds. This exercise can be performed anywhere and usually is done from 2-5 minutes. The importance of this exercise is in the intensity of the muscle contraction and not the length of the hold.
:: BT #2 :: Stretch and Contract (MRPS 2-5 Minutes) (no photo)
Stand with your hands behind your head and fingers interlaced. Breath in deeply as you stretch backwards as far as possible. When your reach the farthest stretched position... exhale forcibly and contract the stomach muscles as you return to the standing position. This exercise can be performed anywhere and usually is done from 2-5 minutes.
:: BT #3 :: Vacuums (MRPS 2-5 Minutes) (no photo)
Bend forward slightly while expelling ALL air out of the lungs. Without inhaling, straighten up while pulling the stomach (diaphragm) under the rib cage. Hold for 8 seconds and then draw air in through the nose... repeat 2-5 minutes.
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:: BT #4 :: Jiu Jitsu Sit Up (MRPS 20) Lie on your back with your knees bent and feet flat on the ground. Bend your elbows and rest your hands on your chest. Exhale and roll to the left while posting your left elbow on the ground, push off your elbow and continue to rise up while extending your right arm to the outside of your left knee. Inhale and return to the starting position before repeating on the right side. Increase difficulty by placing your feet on a chair and bending your knees 90°. Works the abdominals and oblique muscles.
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:: BT #5 :: Crunch (MRPS 20) Lie on your back, your knees bent and feet on the ground. Keep your knees slightly apart. Perform a crunch by exhaling and tightening your abdominals. This will bring your upper body off the ground... at about a 45 degree angle. Allow your abdominals to perform the exercise. Fold your arms across your chest, hold at the sides of your head or hold your arms above your head. Works the abdominals.
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:: BT #6 :: Reverse Crunch (MRPS 20) Assume the position for the BT #5 Crunch but with your thighs parallel to the floor, knees bent and feet close to your butt... your feet will be off the ground. Exhale and tighten your abdominals while raising your hips off the floor and bring your knees toward your chest. This is done in a controlled, slow movement... Do not swing your hips up. Hold for one second at the top of the movement and return to the starting position while inhaling. Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty. Works the abdominals and hip flexors.
:: BT #7 :: Combination Crunch (MRPS 20) Do the BT #5 Crunch and BT #6 Reverse Crunch at the same time. Exhale and tighten your abdominals while simultaneously raising your shoulders from the floor and raising your hips toward your chest. Do this exercise in a controlled and slow motion... Do not swing your legs up and jerk your head forward. Works the abdominals and hip flexors.
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:: BT #8 :: Ankle Wiggles (MRPS 20) Lie on your back with your knees bent and feet flat on the floor. Assume a semi-crunch position and alternate touching your hands to the outside of your ankles. Keep your abdominals contracted throughout the entire exercise. Works the abdominals and oblique muscles.
:: BT #9 :: Knee Hugs (MRPS 20) Lie on your back with your legs straight and about 6 inches off the ground and your arms extended over your head. Exhale and contract your abdominals while you bring your knees toward your chest and arms up to hug your knees. Inhale as you return to the starting position. Do not let your feet touch the ground between repetitions. Works the abdominals and hip flexors.
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:: BT #10 :: Seated Abdominal Tuck (MRPS 20) Sit on the ground with legs extended straight... Slightly lean back and rest your weight on your hands. Exhale and tighten your abdominals while bending your legs and bringing your knees towards your chest. Pause and tighten abdominals at the top before straightening legs. Repeat without resting your feet on the ground. This exercise can also be performed resting on the edge of a chair. Works abdominals and hip flexors.
:: BT #11 :: Single Leg Circles (MRPS 20) Lay on your back with your legs extended and your arms at your sides... palms down. Contract your abdominals and press your lower back into the ground as you lift your right leg so that it is nearly perpendicular to the ground. With your foot, trace a counterclockwise circle sweeping over the center over your body... exhaling as you go. When your reach the starting position, pause long enough to inhale and repeat... the bigger the circle the harder it is. Do the same number of repetitions in the clockwise manner... and then switch legs and repeat. Concentrate on moving only from the hip.
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:: BT #12 :: Plank (MRPS 2 Minutes) Begin by laying face down on the ground. Prop your elbows under your shoulders and rise up on your toes. Only your forearms and toes should be touching the ground. Keep your back straight and ridged while contracting your abdominals and breathing shallowly. Can also be done with arms straight as in the up position of a push up.
:: BT #13 :: Reverse Plank (MRPS 2 Minutes) Lie on your back propped up on your elbows. Tighten your abdominals and lift your butt off the floor. Hold your body in a ridged position. May also be done with arms extended.
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:: BT #14 :: Side Plank (MRPS 2 Minutes) Begin by laying on your side on the ground. Prop your right elbow under your right shoulder and raise your hips up until your body is straight and ridged. Keep your hips straight while contracting your abdominals and breathing shallowly. If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against a wall. Repeat on the left side. Can also be done with the arm straight.
:: BT #15 :: Bow Glute Hold (MRPS 2 Minutes) Lie on your back with your legs straight and your arms folded across your chest. Squeeze your glutes and raise your butt in the air... your weight should be on your heels and shoulders. Hold for time.
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:: BT #16 :: Good Morning (MRPS 20) Stand with your feet hip width apart and your hands on your hips. Exhale as you bend at the waist until your body almost forms a 90 degree angle. Keep your head up, press your butt back and bend your legs slightly. Hold for 1 second and return to the starting position while inhaling.
:: BT #17 :: Superman (MRPS 10) Begin by lying face down on the ground with legs and straight and arms straight over your head. Lift your arms and legs off the ground at the same time, like Superman. Hold the up position for 2 seconds before returning to the ground... repeat.
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:: BT #18 :: Acuaman (MRPS 10) Begin by laying face down on the ground with legs straight and arms straight over your head. Lift one arm and the opposite leg at the same time, for example the right arm and left leg. Hold the up position for 2 seconds before returning to the ground. Repeat on the opposite side.
:: BT #19 :: Kneeling Bridge (MRPS 10) Kneel on the ground with your arms at your sides... facing forward. Tilt your head back and start curling backwards while keeping your knees at a 90 degree angle. Use your hands on your thighs to steady yourself as needed. Hold for time and then return to starting position before repeating.
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:: BT #20 :: Floor Get Up (MRPS 10)
Lay on your back with your legs flat on the ground.
Roll to one side as your sit up and post your weight on one hand... prop your leg underneath you and come to a standing position.
Carefully lower yourself into the starting position and repeat to the opposite side.
You can also do this exercise by starting on your stomach. You will be surprised at how challenging a simple movement like getting off the floor can be.
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(IT) Intermediate Trunk Exercises
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(IT) Intermediate Trunk Exercises :: IT #1 :: The Rower (MRPS 20) Lay on the ground with your legs flat on the ground and your arms over your head. Tuck your chin to your chest so your head is 1-2 inches off the ground... tighten your abdominals and press your lower back into the ground.
Sit up and swing your arms forward while simultaneously bending at the hip and knees... at the end of the movement your feet should be flat on the ground and pulled close to the butt and your arms should be parallel to the ground. Return to the starting position and repeat.
This movement should be controlled and done in a slow to moderate pace.
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:: IT #2 :: Twisters (MRPS 20) Lay on your back with your knees bend and feet flat on the ground... keep your elbows close to the body and your hands in a “praying position” in front of your chest. Perform a crunch by exhaling and contracting the abdominals... but while in the top position, twist back and forth, touching hands to each side of your body before returning to the down position. This is one repetition. Alternate which side you twist to first with each repetition. Works the abdominals and oblique muscles.
:: IT #3 :: 6 Inch Crunch (MRPS 20) Lay flat on your back with your legs straight. Press the small of your back toward the floor and raise both legs 6 inches. Exhale and contract your abdominals by trying to pull your bottom rib toward your hip while keeping your chin tucked close to your chest. Relax and repeat without dropping your feet to the ground. Works the abdominals and hip flexors.
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:: IT #4 :: Flutter Kicks (MRPS 20) Lay on your back with your legs straight. Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and tuck your chin to your chest... This will take quite a bit of strain off the lower back. Keep your legs slightly bent and bring your left leg up perpendicular to the ground so that your left heel is directly over your left hip. Lower your left leg while bringing your right leg up to the perpendicular position... and repeat. Works the abdominals and hip flexors.
:: IT #5 :: Leg Scissors (MRPS 20) Lay on your back with your legs straight. Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and tuck your chin to your chest... This will take quite a bit of strain off the lower back. Inhale as you open your legs wide... and then exhale as you reverse direction and cross your legs. Alternate the leg that goes under and over on each repetition.
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:: IT #6 :: Alternating Toe Touch Crunch (MRPS 20) Lie on your back with your legs straight, perpendicular to the floor... You can perform this exercise with your butt up against a wall for support if necessary. Exhale and contract your abdominals while reaching up and touching the left foot with the right hand and then return to the down position. Repeat to the opposite side by touching the left foot with the right hand. Works the abdominals oblique muscles.
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:: IT #7 :: Chinnies (MRPS 20) Lie on your back with your legs straight and your elbows bent, hands lightly grasping your head. Do not grab your head tightly and pull with your arms. Exhale and contract your abdominals while you bring your right elbow to left knee and then your left elbow to right knee. Continue alternating at a brisk pace. Your abdominals will stay contracted throughout the entire exercise, maintaining a semi-crunch position and your legs will not touch the ground until the repetitions are complete. Works the abdominals, hip flexors and oblique muscles.
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:: IT #8 :: Lying Hip Rollers (MRPS 10) Lie on your back with your legs bent at a 90° angle... outstretching your arms to the side for balance. Maintain the angle of the legs slowly bring both knees down together on one side until the lower back begins to lift off the floor. Return to the starting position and repeat to the opposite side. This exercise can also be performed with the legs with straight legs for added difficulty by beginning with your legs held together and perpendicular to the floor. Works the abdominals and oblique muscles.
:: IT #9 :: Ab Infinities (MRPS 10) Lie on your back with your legs straight and your arms at your sides. Using your arms for balance, press your lower back to the floor and lift your legs about 6 inches... Your body should be ridged. Tighten your abdominals and draw the infinity symbol with your legs. Go first in one direction and then the other. Works the abdominals, oblique muscles and hip flexors.
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:: IT #10 :: The Leg Tuck and Twist (MRPS 20) Sit on the ground with your body tilted back 45 degrees, your arms straight and on the ground behind you for balance... Keep your legs straight and together and raise them off the ground 8-10 inches. Tighten your core for stability.
Bend at the knees and bring the knees toward the left shoulder in a controlled movement... do not jerk. Return to the starting position and repeat to the right side.
:: IT #11 :: The 10 Second Crunch (MRPS 10) Lay on your back with your knees bend and your feet flat on the floor. Tuck your chin to your chest, contract your abdominals until your shoulder blades leave the floor and hold for 10 seconds. This can be done with your arms across your chest, lightly grasping your head or arms held over the head.
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:: IT #12 :: Dynamic V (MRPS 10) Lay on your back with your arms along your sides and your legs bent so your knees form a 90 degree angle... your feet are in the air. Simultaneously extend your feet straight up as you contract your abdominal muscles and reach up to touch your feet with your hands. Hold for 1 second, return to the starting position and repeat. The pace should be slow and controlled.
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:: IT #13 :: Punch Up Crunch (MRPS 10) Lay on your back with your knees bent, feet flat on the floor and your arms at the sides of your chest with clinched fists. Contract your abdominals and tuck your chin to your chest so that your shoulder blades leave the floor... this should only be a few inches. While keeping your abdominals contracted, extend your right arm, as if your were punching, over your left knee... lifting your shoulder as high as you can. Hold for one second, return to the crunch position and punch with the left arm over the right knee... hold for one second, return to the crunch position and finally to the starting position. Do not return to the floor between punches and make sure all movements are done in a slow and controlled manner.
:: IT #14 :: Straight Leg Reverse Crunch (MRPS 10) Assume the position for the BT #5 Crunch but with your legs straight and held perpendicular to the ground. Exhale and tighten your abdominals while raising your hips off the floor and lifting your legs straight upward. This is done in a controlled, slow movement... Do not swing your hips up. Hold for one second at the top of the movement and return to the starting position while inhaling. Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty. Works the abdominals and hip flexors. 98
:: IT #15 :: Balance Crunch (MRPS 20) Sit with your knees bent and your feet on the floor.
Hold your arms out to your sides and lean back about 45 degrees... so that your feet should almost be lifting from the floor.
Contract your core as your lean forward and put your right arm under your right leg reaching for your left heel.
Return to the leaning back position and repeat to the opposite side.
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:: IT #16 :: 100's (MRPS 100) Lay on your back with your arms at your sides and your feet together... legs on the floor. Contract your abdominals and raise your legs up together. Press your lower back into the ground and lower your legs to the point your back stays flat on the ground. At the same time tuck your chin to your chest and lift your shoulders slightly off the ground. Press your hands up and down about 2 inches... counting with each press. Inhale for 5 counts and exhale for 5 counts... stopping when you get to 100.
:: IT #17 :: The Saw (MRPS 20) Sit with your legs apart and your toes pointed upward... lift your arms to your sides parallel to the ground. Keep your head up and look straight. Exhale and twist your body to the left while keeping your arms in line with your shoulders... don't bring your arm across your body. As you continue exhaling, stretch your right arm to your left toe... you should bring your head down as you do so. Inhale and return to the starting position and repeat on the opposite side. This exercise should be done as a slow and controlled motion.
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:: IT #18 :: Plank Butt Ups (MRPS 10) Begin in the BT #12 Plank position on your elbows with your toes curled under. Squeeze your abdominals tightly and lift your butt up toward the ceiling while raising on your toes. Hold for 1 second and slowly return to starting position. Do not let your back sag downwards toward the floor.
:: IT #19 :: Plank with Leg Lift (MRPS 2 Minutes) Perform a BT #12 Plank either on your elbows or arms extended. Lift one leg and hold for time... then lift the other leg and hold for time.
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:: IT #20 :: Plank with Knee Touch (MRPS 20) Assume the BT #12 Plank position with arms extended as in the up position of a push up. Tighten the abdominals and slowly touch the left knee to the floor. Return to starting position and repeat with the right leg. Repeat alternating sides.
:: IT #21 :: Chair Plank Hold (MRPS 1 Minute) Kneel in front of a chair with your fingers on the seat and your forearms running parallel to the legs of the chair... perpendicular to the floor. Rest your head in between your hands as you extend your legs back into the BT #12 Plank position. Keep your back straight and ridged while contracting your abdominals and breathing shallowly.
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:: IT #22 :: Reverse Plank with Leg Lift (MRPS 2 Minutes) Perform a BT #13 Reverse Plank either on your elbows or arms extended. Lift one leg and hold for time... then lift the other leg and hold for time.
:: IT #23 :: Bow Glute Hold with Leg Lift (MRPS 1 Minute) Perform a BT #15 Bow Glute Hold. Lift one leg and hold for time... then lift the other leg and hold for time.
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:: IT #24 :: Side Plank Ups (MRPS 10) Begin by laying on your side on the ground. Prop your right elbow under your right shoulder with your legs straight and your hip on the ground. Contract your core muscles and exhale as you raise up into the BT #14 Side Plank position. Hold for 1 second and return your hip to the ground. If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against a wall. Complete all repetitions on the right side and then repeat on the left side. Can also be done with the arm straight.
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:: IT #25 :: Hanging Knee Raise (MRPS 10) From a hanging position with arms straight, tighten abdominals and bend knees toward chest. Do not swing your legs, but rather bring them up in a controlled motion. Hold the up position for 1 second before slowly lowering legs. If you choose, you can bring your knees up to one side and then the other, in an alternating twisting motion.
:: IT #26 :: Hanging L Sit (MRPS 2 Minutes) Start from a hanging position with arms straight. Tighten your abdominals and bend at the hip... bringing your straight legs in front of you. Your body should form a ridged "L" shape. Hold for blocks of 15 seconds or hold for 2 minutes.
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:: IT #27 :: Hanging Leg Thrust (MRPS 10) While hanging straight, pull the knees to a 90 degree angle... you will be in a sitting position in the air. Contract the core and raise the knees to the chest. Hold for 1 second and extend the legs out straight in front of you until your body forms an L. Drop your feet down to the starting position and repeat.
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:: IT #28 :: The Prone Row (MRPS 10) Lay face down with your arms outstretched, palms down and held 1-2 inches off the ground. Raise the head and chest slightly while pulling the arms rearward... keeping your forearms parallel to the ground. Make a fist with your hands as they move toward the shoulders. Keep your legs and toes in contact with the ground at all times. Return to the starting position and repeat.
:: IT #29 :: Single Leg Hip Bend (MRPS 10) Stand on your right foot, with the left foot rest slightly behind the right heel. Contract your core and fold your arms over your chest. Bend forward from the hips, allowing your back to curve naturally... while simultaneously extending your left leg behind you until your body forms a straight line. Hold, and slowly return to the starting position... repeat. Perform with the opposite leg. To progress, place the hands on the head during the entire exercise... or outstretch your arms over your head for added difficulty.
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:: IT #30 :: Headstand Leg Tuck (MRPS 10) Place a folded towel or pillow on the floor in front of a wall for cushioning. Squat down and place your head on the cushion and your hands on the floor... your head and hands should form a triangle. Place your knees on your elbows and slowly lift your feet off the ground. Your legs should form a 90 degree angle. Exhale as you raise your legs to the extended position. Make sure you do this in a controlled movement. Think of it as "blowing" your legs up. Hold for 1 second at the top and then inhale as you lower your legs.
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(AT) Advance Trunk Exercises
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(AT) Advanced Trunk Exercises :: AT #1 :: Janda Sit Ups (MRPS 5) Lay on your back with your knees bent and place your feet behind an immovable object like a secure bar. An alternative is to have a partner hold your legs just below the calve muscles. Your feet must be flat on the ground so that you can pull against the bar or partners hand. This movement will disengage the hip flexors from the sit-up movement. With your arms crossed over your chest, inhale as you use you abdominal muscles to sit up. When the resistance on the abdominal muscles slackens - about half way up stop and exhale... Then inhale on the downward movement and repeat. Remember to pull with your legs against the resistance the entire time. You must coordinate pulling with your legs, proper breathing and contraction of the abdominal muscles for proper execution of this exercise. This is a very demanding exercise and isolates the abdominals... so you should not be able to perform many repetitions.
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:: AT #2 :: V-Ups (MRPS 10)
Lie on your back with legs straight and a few inches off the floor and your arms by your sides. Exhale and tighten your abdominals while raising your legs up about 45 degrees and reaching toward your toes with your arms. You should be balancing on your butt at this point. Do this in a controlled motion without swinging legs or jerking the upper body. Slowly return position.
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:: AT #3 :: V-Twists (MRPS 10) Lie on your back with your knees bent 90 degrees and your feet off the floor and your arms folded across your chest. With a slow and controlled movement straighten your legs away from you and to the right until they reach a 45 degree angle to the floor... simultaneously contract your abdominals and raise your torso to the left as you extend your arms. Slowly return to the starting position and repeat to the opposite side. Do this exercise in slow and controlled motions... exhaling on the way up and inhaling on the way down. Avoid jerky motions.
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:: AT #4 :: Candlestick (MRPS 10) Lie on your back with your legs straight and your arms at your sides. Using your arms for balance, press your lower back to the floor and lift your legs about 6 inches... Your body should be ridged. Roll your knees toward your chest and extend your legs straight toward the ceiling. Hold for 1 second, return your knees to chest and straighten legs to 6 inch position. Every movement is controlled... do not swing your legs or use jerky movements. Repeat. Important: the weight of your body should be on the shoulder-blades and not the neck. Works the abdominals and hip flexors.
:: AT #5 :: Hollow Rock (MRPS 2 Minutes) Lie on your back with your legs straight and your arms outstretched over your head. Bow your lower back... simultaneously raising you legs and arms about 1 foot off the ground. You body should be in a "hollow" or "bowed" position. Mastering the right position is extremely difficult in the beginning... you want your entire back to be rounded from shoulders all the way to the butt. Maintaining your body this position as ridged as possible, rock back and forth. Do this for blocks of time ranging from 15 seconds to 2 minutes. Works the lower abdominal muscles.
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:: AT #6 :: Arch Rocks (MRPS 2 Minutes) Begin by lying face down on the ground with legs and straight and arms straight over your head. Lift your arms and legs off the ground at the same time, making your body a ridged bow. Rock back and forth on your stomach as you maintain your body tight. Do this for blocks of time ranging from 15 seconds to 2 minutes.
:: AT #7 :: Flying Acuaman (MRPS 2 Minutes) Perform a BT #12 Plank with arms straight as in the up position of a push up. Lift one arm and the opposite leg. Keep the tension tight in your core to aid with your balance. Hold for time.
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:: AT #8 :: Star Plank (MRPS 20 Minutes) Perform a BT #14 Side Plank with the arm extended. When stable... raise your upper leg and hold in a star position. Repeat on opposite side.
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:: AT #9 :: Side Plank Twist (MRPS 10) Begin in the up position of a straight armed BT #14 Side Plank. Sweep the top arm down towards the floor and twist the body. Keep the rest of the body in place. Tighten the abdominals and hold the down position for 2 seconds before returning to the starting position. Repeat on opposite side.
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:: AT #10 :: L-Sit (MRPS 2 Minutes) Position yourself between two parallel bars or sturdy chairs. Straighten your arms to raise your body from the floor and bend at the hip to bring your legs straight out in front of you. Hold for blocks of 15 seconds or hold for 2 minutes. This is an extremely hard core exercise... but very important. Working from the raised position allows you to build up your time while allowing your legs to drop slightly. The ultimate goals is to perform the L-Sit from the floor, where there is very little margin for error.
:: AT #11 :: The Human "X" (MRPS 2 Minutes) Lie on the floor face down and your arms and legs extended to form an “X”. Raise up on your hands and feet so that your body raises from the floor about 6 inches. Keep your back straight and your body ridged. Contract your core muscles and breath shallowly to hold the position.
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:: AT #12 :: Headstand Leg Raise (MRPS 10) Place a folded towel or pillow on the floor in front of a wall for cushioning. Squat down and place your head on the cushion and your hands on the floor... your head and hands should form a triangle. Place your knees on your elbows and slowly lift your feet off the ground. Keep your legs straight so they are parallel to the ground. Exhale as you raise your legs to the extended position.
Make sure you do this in a controlled movement and your legs are straight. Think of it as "blowing" your legs up. Hold for 1 second at the top and then inhale as you lower your legs.
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:: AT #13 :: Knees to Elbows (MRPS 5) Start from a hanging position with arms straight. Tighten your abdominals and bring your knees up toward your chest... then tilt your hips upward and raise your knees to your elbows. This exercise is done in a slow, controlled movement... no swinging or jerking.
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Advice & Hints For Effective Core Training Having a lean waist and visible ab muscles is often viewed as a sign of fitness... and are admired in a attractive physique. As a result, many people try to develop this appearance through exercises isolating the core... but you cannot develop the lean, muscular waist you desire with exercise alone. No amount of ab exercise will make up for a poor diet and unhealthy lifestyle. This is why most people fail to achieve the "six-pack" look they admire... once they find out there is no shortcut, and that a visibly attractive core is developed by a combination of genetics, proper diet, healthy lifestyle and effective physical training they just give up. To get the core appearance your desire, focus on the aspect of your life hindering your progress the most... which is normally not exercise selection, but diet and lifestyle. Most people would rather find a "secret" exercise to perform for 3 minutes a week to get the fit look they want instead of dedicating themselves to creating a fitness environment in which your perfect core is revealed... who wouldn't? Unfortunately, this magic exercise does not exist... so train, diet and live for the core you want and you will achieve the best your genetics has to offer.
Effectively Train Your Core For Strength, Power & Function Most physical fitness training programs include some form or another of "Ab Work". However, your core is so much more than just abdominal muscles... there are also muscles on your sides, lower back and around your hips and spine. Here are some things to think about... y
No matter how well defined your abdominals muscles are... no one will see them if they are covered with fat. The best thing you can do to have abs you can see is to lose unwanted and unneeded fat.
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Performing abdominal exercises will not reduce unwanted fat around your middle. Working a specific part of your body will not reduce fat in that part of the body... when fat loss occurs, it occurs over the entire body.
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There are no specific exercises that will define the "cuts" in your abdominal muscles. The cuts in your abdominal muscles are genetic.
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Strong abdominals are not developed by doing thousands of repetitions.
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Strength development happens when there is resistance... doing a lot of repetitions is a sign of endurance. As a matter of fact, if you are doing a lot of repetitions... you are most likely doing the exercises wrong. y
Many exercises traditionally viewed as abdominal exercises actually work the hip flexors and hip extensors. You need to strike a balance between pure abdominal, hip flexor and hip extensor exercises.
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If you only do "abdominal" exercises and neglect the rest of the core you will develop an unbalanced and dysfunctional core... ultimately sabotaging your physical performance. Developing a strong, balanced and functional core by training the front, sides and back of the trunk is essential to over-all fitness.
A Well Developed Core Improves Performance Physical training for functional improvement is very core oriented... the balance and strength needed to complete most everyday movements originates from the core. Here are some tips... y
Perform your core training at the end of your training session. You should try to incorporate the core into all the other training by keeping the core contracted and tight... you do not want them to be exhausted.
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Exhale strongly during the contraction movement to create as much tension as possible.
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Do not concentrate on high numbers... concentrate on proper form and muscle contraction.
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If you really want abdominal muscles you can see... your physical training must be accompanied by proper eating habits. Watch what you eat.
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Balance you abdominal training with exercises strengthening the lower back and sides. Do not overdevelop one aspect of your core at the expense the others... or you will diminish performance and invite injury.
With a strong, flexible and functional trunk you will be able to exert more force with your extremities... allowing you to face the challenges of sport, work and life with all the strength, power and coordination your body possesses.
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(BL) Basic Lower Body Exercises
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(BL) Basic Lower Body Exercises :: BL #1 :: Free Squat (MRPS 20) Stand with feet hip-width apart. Lower your body by bending your knees until your thighs are parallel to the ground and your knees are at 90° angles. Make sure your feet stay flat on the ground and your knees do not extend beyond your toes... Use your arms for balance. Press off the ground and return to upright position.
:: BL #2 :: Boot Slappers (MRPS 20) Stand with your feet shoulder width apart and your hands at your sides. Sit back and bend your knees until your thighs are at least parallel to the ground... when you are at the lowest point slap your ankles.
Return to the starting position and repeat.
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:: BL #3 :: Sumo Squat (MRPS 20) Stand with your feet about 6 inches wider than shoulder width apart... turn your toes slightly outward. Keep your back straight and sit back until your thighs are 90 degrees... keeping your arms close to your body and lowering them toward the floor. Press back up to the starting position and repeat.
:: BL #4 :: Reverse Squats (MRPS 20) With your feet around shoulder-width apart, drop your butt straight down and "sit" as low as possible. Keep your hands out for balance and make sure that your feet stay completely flat on the ground.
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Drive your body straight up until your thighs are parallel to the ground... Making sure that your knees do not extend beyond your toes. Drop back down to the starting position and repeat. 124
:: BL #5 :: Wall Squat (MRPS 5 Minutes) Stand with your back, shoulder and head flat against the wall... Look straight ahead. Position your feet about 12-18 inches from the wall and shoulder width apart. Bend your knees and lower yourself until your thighs are parallel to the ground and your knees are at a 90° angle. Hold the position for time... Working up to 2-5 minutes.
:: BL #6 :: Bootstrappers (MRPS 20) To get into the starting position, squat down with knees together rising up on your toes. Slowly lean forward and place your hands on the ground just forward of your shoulders... Make sure your toes are pointed forward, your heels are off the ground and your knees are together. Your butt should be resting on your heels with 60% of your weight on your legs and 40% on your hands. From this position, straighten your legs and stop when your heels touch the ground. Return to the starting position and repeat. If you feel this exercise in your hamstrings, you are suffering from poor flexibility.
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:: BL #7 :: Lunge (MRPS 20) Stand with your feet hip-width apart and your head in line with your spine. Step forward with your left foot and bend your knee so that your left thigh is parallel to the ground, your knee makes a 90° angle, your right knee points down and the right heel comes up off the floor. Your right knee should lightly "kiss" the ground. Push off the left foot and return to the starting position. Keep your head up and your back straight. Complete all repetitions and then repeat with the right leg, or do in an alternating fashion.
:: BL #8 :: Rear Lunge (MRPS 20) Stand with feet hip-width apart. Step backward with one foot, bending knees so front knee aligns with ankle, thigh is parallel to the ground and back knee points down. Your knee should lightly "kiss" the ground. Push off back foot and return to starting position. Complete all repetitions to one side and then repeat on the opposite side, or do in an alternating fashion.
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:: BL #9 :: Side Lunge (MRPS 20) Stand with feet hip-width apart. Keep both feet pointing forward and step to the left, lowering your body until your left knee is bent 90°. Your right leg should be straight and your body should remain upright. Push off you left foot and return to the starting position. Complete all repetitions to the left side and then repeat to the right side.
:: BL #10 :: Calf Raises (MRPS 50) Stand with your feet together and lift up on your toes. You can perform this exercise with one leg at a time of with both legs. Get a greater range of motion my placing your toes on a raised surface. Vary the exercise by spreading your feet further apart or changing the angle of the feet.
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:: BL #11 :: Butt Raises (MRPS 20) Lay flat on your back with knees bent and feet flat on the ground. With your arms at your sides and your knees together, push your pelvis up and lift your butt 3-6 inches off the floor. Hold briefly and return to starting position.
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(IL) Intermediate Lower Body Exercises
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(IL) Intermediate Lower Body Exercises :: IL #1 :: Bethaks or Hindu Squats (MRPS 20) Stand with feet hip-width apart and arms pressed close to chest. Bring your hands down and lower your body by bending your knees. Keep your hands down and back for balance. At the bottom of the movement you should come up on your toes... Making sure to keep your back straight. Straighten legs by pushing off your toes and swinging your arms forward... As you rise, press your heels to the floor and rise your arms to chest level.
When upright, pull arms to chest and repeat. Your arms will look like you are rowing a boat.
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:: IL #2 :: Squat with Leg Lifts (Straight, Back and Side) (MRPS 20) Stand with feet hip-width apart and arms at your sides. With body weight toward heels and back straight, lower into a squat position. Straighten legs and when you reach the standing position raise your right leg parallel to the ground. Return to the starting position and repeat with the opposite leg. This exercise can be done lifting the leg straight out in front, to the side and/or to the back.
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:: IL #3 :: Chinese Wall Squat (MRPS 20) Stand facing the wall with your feet close to the wall. Sit your butt back as you lower yourself into a squat position... keeping your feet flat on the floor, your knees from touching the wall and your face close to the wall. Try to go as low as possible... at least until your thighs are parallel to the floor. Press back to the standing position. In the beginning it might be necessary to move your feet back a little from the wall and/or place phone books under your heels. As you get better, tear pages out of the phone book until you have your feet flat on the ground and move your feet closer to the wall.
:: IL #4 :: Squat and Press (MRPS 20) Stand with your feet shoulder width apart and your arms bent... fists held at jaw level. Sit back and bend your knees until your thighs are 90 degrees to the ground while simultaneously pressing your hands straight over your head. You will be in the squatting position with your arms over your head at the same time. Press back up to the starting position while returning your hands to jaw level and repeat. You will find this exercise tests your flexibility and balance.
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:: IL #5 :: Squat and Twisting Press (MRPS 20) Stand with your feet shoulder width apart and your arms bent... fists held at jaw level. Sit back and bend your knees until your thighs are 90 degrees to the ground... your fists still at jaw level. Reverse the direction to the standing position while simultaneously pressing your hands straight over your head and twisting to the left.
Repeat the squat and repeat... this time pressing your hands overhead
:: IL #6 :: Ankle Grabbers (MRPS 20) Stand with your feet shoulder width apart... and then bend over and grab your ankles while keeping your legs straight. While holding your ankles, lower your butt until it almost touches your calves, pause 1 second and return to the starting position. Watch your balance.
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:: IL #7 :: Split Squat and Trunk Rotation (MRPS 20) Stand with feet hip width apart and the left foot a full stride ahead of the right foot... the right heel will be lifted. Contract your core and hold your arms in front of you at shoulder height. Bend both knees and lower hips until left knee is over left foot and the right knee points down. Straighten legs and bring right knee through and forward to hip height while simultaneously twisting arms and torso to the right. Return to starting position and repeat for desired repetitions. Repeat to the opposite side. Do not swing and twist forcibly... this should be a slow and controlled motion.
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:: IL #8 :: Rear Lunge and Reach (MRPS 20) Start with your feet shoulder width apart and your hands on your hips. Take a large step back with your left leg, landing on the ball of your foot, while simultaneously raising both arms overhead... palms facing each other. Keep your back straight and your abdominals tight. The rear leg should be straight but not locked... and the bent leg should have the knee over the foot. Return to the starting position and repeat with the right leg. This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up.
:: IL #9 :: Forward Lunge and Reach (MRPS 20) Stand with your feet shoulder width apart and your hands on your hips. Take a large step with the left foot and allow the knee to bend until the thigh is parallel to the ground while simultaneously raising both arms overhead. The rear knee bends but does not touch the ground. Press up and return to the starting position. Repeat with the right leg.
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:: IL #10 :: Diagonal Lunge and Bend (MRPS 20) Stand with your feet shoulder width apart and your arms over your head. Lunge at a 45 degree angle to the left as you bend the trunk forward and lower the arms to the outside of the left leg. Your left foot should be pointed straight ahead. Return to the starting position by pushing off the front leg and repeat to the right side.
:: IL #11 :: Crossover Lunge (MRPS 10) From a standing position, cross your left leg in front of your right leg and lunge as far as your can to the right. Land with your foot at about a 45 degree angle and land on your heel with both knees slightly bent. Push off your front foot and return to the starting position. Repeat to the opposite side.
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:: IL #12 :: Donkey Calf Raises (MRPS 20) Lean over at the waist to a 90° angle... use your arms and a stable object for support. Your legs should be straight with the knees locked. Stand with your feet together and lift up on your toes. You can perform this exercise with one leg at a time of with both legs. Get a greater range of motion my placing your toes on a raised surface. Vary the exercise by spreading your feet further apart or changing the angle of the feet.
:: IL #13 :: One Legged Deadlifts (MRPS 10) Stand on one foot with other foot slightly raise behind you. Bend your knee and lower yourself towards the floor... Your elevated leg should stay parallel to the floor. Lean forward slightly to keep your balance but keep your back straight. Return to the starting position. Complete all repetitions and repeat on opposite leg.
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:: IL #14 :: One Legged Bootstrappers (MRPS 20) Assume the position for Bootstrappers... But place your right foot on your left Achilles tendon. Straighten legs and stop when your left heel touches the ground. Return to starting position and repeat. Repeat repetitions with the left foot on the right Achilles tendon.
:: IL #15 :: One Legged Step Squat (MRPS 10) Place one foot behind you on an elevated step about 18 inches high. Extend your foot on the ground so that when you lower your body by bending your knee your leg will create a 90° angle. Keep your back straight and use your arms for balance. Rise to the starting position.
Complete all repetitions and then switch sides by elevating opposite foot.
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:: IL #16 :: Butt Lift Leg Raise (MRPS 10) Lie flat on your back with knees bent and feet flat on the ground. With your arms at your sides, lift and extend your left leg while keeping your knees together. Tilt your pelvis up and lift your butt 36 inches off the floor. Hold briefly, then release, keeping the leg extended. Complete all repetitions on one side and then repeat with the opposite leg extended.
:: IL #17 :: Hamstring Leg Lift (MRPS 10) Lie on the floor with your legs straight and your upper body propped up on your elbows. Exhale as you slowly contract your upper thighs to straighten your legs and push your butt toward the ceiling. Hold for 1 second and inhale as you lower to the starting position. To increase difficulty, lie on your back with your feet on a raised surface. Let the weight rest on your shoulders as you contract your upper thighs to straighten your legs and push your butt toward the ceiling. Use your arms for balance in the beginning and then advance by resting the hands on the chest.
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:: IL #18 :: Step Ups (MRPS 20) Stand a comfortable distance away from a bench, sturdy chair or other elevated surface... facing the surface. Step up with your right foot and place the foot on the surface and then straighten the right leg until the left leg is on the surface as well. Lower your left foot to the ground and then return to the starting position. You can repeat all repetitions with the same leg and then switch legs... or perform the step ups in an alternating fashion.
:: IL #19 :: Side Step Ups (MRPS 20) Stand a comfortable distance away from a bench, sturdy chair or other elevated surface... the surface to your side. Step up with your right foot and place the foot on the surface and then straighten the right leg until the left leg is on the surface as well. Lower your left foot to the ground and then return to the starting position. You can repeat all repetitions with the same leg and then switch legs... or perform the step ups in an alternating fashion.
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:: IL #20 :: Semi Squat Jumps (MRPS 20) Stand with feet shoulder-width apart and arms at your sides. Slightly bend your knees and bring your arms slightly back. Explode up from your toes while raising your arms for balance. Concentrate on quick and precise jumps.
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(AL) Advanced Lower Body Exercises
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(AL) Advanced Lower Body Exercises :: AL #1 :: The Rock Up Squat (MRPS 10) Lie on the ground, bring the knees quickly to your chest as your roll up onto your shoulders. Reverse direction and roll up onto your feet and stand. Squat down, roll onto your back with the knees to your chest again, and repeat. If you have trouble, try this exercise while holding a weight... The added weight helps create momentum and pull the body forward into the crouch position.
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:: AL #2 :: Dragon Walking (MRPS 10) From a standing position, cross your left leg in front of your right leg and lunge as far as your can to the right. Land with your foot at about a 45 degree angle and land on your heel with both knees slightly bent. Push off your back foot and cross your right leg in front of your left leg and lunge as far as you can to the left.
Continue in an alternating fashion as you move forward... using your arms for balance.
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:: AL #3 :: One Leg Bird Squat (MRPS 10) Stand on your right foot, with the left foot rest slightly behind the right heel. Contract your core and hold your arms out to the sides. Bend forward from the hips, allowing your back to curve naturally... while simultaneously extending your left leg behind you until your body forms a straight line. Your arms will be out to your sides like bird wings. Squat with your right knee, keeping your body as straight as possible... press back up. When you have finished all repetitions for that leg, return to the starting position and repeat with the opposite leg.
:: AL #4 :: One Leg Squat (MRPS 5) Start with one leg slightly off the floor and in front of your body. Flex your grounded leg and prepare to lower yourself slowly towards the floor. Lean slightly forward and use your hands for balance. Keep your abdominals tight and maintain tension throughout your body as you approach the ground... keeping the nonworking leg as straight and in front of you as possible. When you reach the bottom position, hold and explode back up to the starting position. In the beginning it might be necessary to use the wall or a chair as support. Another way to build up to the AL #4 One Leg Squat is to squat to a surface, like a chair. When you have mastered the AL #4 One Leg Squat to a chair, look for something closer to the ground, like a stool or a step, to squat on. Slowly progress to the full Al #4 One Leg Squat with no assistance.
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:: AL #5 :: Squat Jumps (MRPS 10) Stand with feet shoulder-width apart and arms at your sides. Sit back into the squat position with thighs parallel to the ground and knees behind your toes and bring your arms slightly back. Explode upwards while throwing your arms upward and jump up as high as possible. Land under control with your hips back and knees over top of your toes. Repeat.
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:: AL #6 :: Knee Tucks (MRPS 10) Stand with feet shoulderwidth apart and arms at your sides. Slightly bend your knees and bring your arms back. Explode up as high as possible while bringing your knees to your chest at the top of the jump. Use your arms for balance. Try to land as softly possible and repeat.
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:: AL #7 :: Star Jumps (MRPS 10) Stand with feet shoulder-width apart and arms at your sides. Sit back into the squat position with thighs parallel to the ground and knees behind your toes. Explode upwards, bringing your arms and legs out to the sides. Bring feet back together and lower arms to land. Lower back into the squat position and repeat.
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:: AL #8 :: Alternating Jumping Lunges (MRPS 20) Stand with feet shoulder-width apart and arms at your sides. Keep body upright and head in line with your spine. Step forward with your right foot into a lunge position... Your right thigh should be parallel to the ground and your knee should not extend over your foot. Your left leg will be extended behind you with your knee slightly bent and your heel raised. Explode off your right foot as you jump and bring your left foot into the forward position. Make sure you land in the correct lunge position. Continue in an alternating fashion.
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Is Squatting Bad For Your Back and Knees? Many people are under the impression that squatting is bad for your back and knees and should be avoided. Nothing could be further from the truth... squatting is a natural human movement and should be trained as such. Humans existed for thousands of years without furniture where they would squat down and perform daily activities from the squat position. Very few people have been injured performing the squat with proper form.
Proper Lower Back Position Many people are concerned with injuring the lower back during squatting exercises. Using improper form can reduce the effective completion of the exercise and greatly increase the risk of injury. So what is the proper lower back position? In a standing position, arch your lower back while bringing your chest up and out and your shoulder blades back and down... your head should be facing straight ahead while your eyes look slightly upward. Think of the reaction you had when someone put snow down your back when you were a kid. Assume this position before any squatting movement and keep the position through the entire movement for the best results... and use the same position if you are trying to lift something off the ground.
Raise On Your Toes? If you were not supposed to be able to squat down with your back relatively straight while coming up on your toes and having your knees extend past your toes... then you wouldn't be able to. I am in favor of training natural movement patterns to make them stronger. It all comes down to common sense. If you are doing bodyweight squats and there is no discomfort to your knees when you squat down and your knees extend past your toes, such as IL #1 Hindu Squats, then there should be no problem. As a matter of fact, it can actually improve knee stability. 151
If this type of exercise bothers your knees... don’t do it. Squatting is an important exercise to train with proper form... and should be included in everyone’s fitness training program.
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(BC) Basic Calisthenics Exercises
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(BC) Basic Calisthenics Exercises :: BC #1 :: Marching (MRPS 15, 30, 45 or 60 seconds) Slow March
Stand with your feet hip width apart and arms at your sides or on your hips. Raise your left knee so that your foot comes about 6 inches off the floor, then lower it to the floor in its original position. Raise your right leg up to the same height as your did the left and return it to its original position. Continue in an alternating fashion. High March Same as above except bring your knees up to hip level. Quick March Same as above except increase the pace to a slow jogging pace.
:: BC #2 :: Jogging in Place (MRPS 15, 30, 45 or 60 seconds) Stand with your feet hip width apart and arms at your sides or on your hips. Raise your left knee so that your foot comes about 6 inches off the floor, then lower it to the floor in its original position. Raise your right leg up to the same height as your did the left and return it to its original position. Continue in an alternating fashion at a jogging pace. High Knees Same as above except bring your knees up to hip level. 155
:: BC #3 :: The Windmill (MRPS 15, 30, 45 or 60 seconds) Start by standing with your feet slightly wider than shoulder width apart and your arms outstretched to your sides. Rotate to the left while reaching with the right hand to the outside of the left foot... your left arm is pulled to the rear and kept in line with the right. Bend at the hips and knees slightly to prevent the core from receiving all the stress... and your head and eyes should be directed to the foot you are touching. Return to the starting position and repeat to the opposite side.
This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up... do not bounce.
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:: BC #4 :: Reach and Bend (MRPS 15, 30, 45 or 60 seconds) Start with your feet shoulder width apart and your hands over your head. Squat with the heels flat, then reach back with your arms between your legs as far as you can go. Look back between your legs with rounded back on each repetition. Reverse direction and return to starting position... do not hyperextend pas the straight standing position. This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up... do not bounce.
:: BC #5 :: Standing Twist (MRPS 15, 30, 45 or 60 seconds) Stand with your feet together and your arms out to your sides. With the balls of your feet remaining in contact with the ground, perform a twisting motion. This should be a fluid motion and not a jumping motion.
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:: BC #6 :: Simulated Jump Rope (MRPS 15, 30, 45 or 60 seconds) Stand with feet hip-width apart and arms at sides. Begin jumping up and down quickly while bending your elbows slightly outward and twirling your wrists. You should only come off the floor slightly. Pretend you are jumping rope with an invisible rope.
:: BC #7 :: Jumping Jacks (MRPS 15, 30, 45 or 60 seconds) Begin standing with your feet together and arms at your sides. Simultaneously jump your feet out laterally and bring your arms in an arcing motion over your head. Then jump back to the starting position in the same manner. Continue in an alternating fashion.
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:: BC #8 :: Split Jump (MRPS 15, 30, 45 or 60 seconds) Begin standing with your feet together and arms at your sides. Jump and swing your right foot and right arm forward while simultaneously swinging your left foot and left arm backward. Then jump and swing your right foot and right arm backward while simultaneously swinging your left foot and left arm forward. Continue in an alternating fashion.
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(IC) Intermediate Calisthenics Exercises
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(IC) Intermediate Calisthenics Exercises :: IC #1 :: Steam Engine (MRPS 15, 30, 45 or 60 seconds) Stand with your hands lightly grasping your head. Twist the left elbow to the right knee and then the right elbow to the left knee. Continue this back alternating fashion.
and
forth
movement
in
an
:: IC #2 :: The Woodchopper (MRPS 15, 30, 45 or 60 seconds) Stand with your feet shoulder width apart, your arms overhead and fingers interlaced. Squat down by sitting back and bending at the knees with the feet flat on the ground while simultaneously lowering the arms between the knees. Your knees and feet should stay in line and keep your back straight. Reverse direction and continue until your rise on the balls of your feet... repeat. Perform pace.
at
a
moderate
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:: IC #3 :: Squat Thrust (MRPS 15, 30, 45 or 60 seconds) Stand with feet close together and arms at your sides. Bend knees and squat down, placing hands shoulder-width apart on the ground. Extend both legs backwards while supporting weight on extended arms. Jump legs under body into a low squat and stand up to starting position. Repeat.
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:: IC #4 :: 8 Count Body Builders (MRPS 15, 30, 45 or 60 seconds) Stand with feet close together and arms at sides. 1. Bend knees and squat down, placing hands shoulder-width apart on the ground. 2. Extend both legs backward while supporting weight on extended arms... Up push up position. 3. Bend elbows and lower body toward ground. 4. Extend arms to up push up position. 5. While keeping arms extended, separate legs. 6. Bring legs back together. 7. Jump legs under body into low squat position. 8. Stand up to starting position. Repeat.
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:: IC #5 :: Squat Plyo Push (MRPS 15, 30, 45 or 60 seconds) Stand with your feet shoulder width apart and arms at sides. Bend your knees and squat... raising up on your toes. Keep your knees bent and lean forward so that you fall towards the ground.
Catch yourself with your hands and lower yourself so your face comes close to the ground.
Explosively push yourself back to the squat position and stand in one fluid motion. Repeat.
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:: IC #6 :: Mountain Jumpers (MRPS 15, 30, 45 or 60 seconds) Begin in the up push up position with your fingers pointing slightly outward.
Jump forward with both feet at the same time and plant your feet under your hips while keeping your hands on the ground.
Then quickly jump both feet back to the starting position and repeat.
Your head should follow your knees, head up when knees are tucked and head down when legs are extended.
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:: IC #7 :: Mountain Climbers (MRPS 15, 30, 45 or 60 seconds) Begin in the up push up position with your fingers pointing slightly outward.
Tuck one leg under your body and keep the other extended. With your weight on the balls of your feet, alternate legs as quickly as possible. Head position is important... Your head should be up when the knee is fully tucked and down during the transition period.
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(AC) Advance Calisthenics Exercises
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(AC) Advanced Calisthenics Exercises :: AC #1 :: Burpees (MRPS 15, 30, 45 or 60 seconds) Bend knees and squat down, placing hands shoulder-width apart on the ground. Extend both legs backward while supporting weight on extended arms. Jump legs under body into low squat position. Push off the floor and jump into the air while you raise your hands overhead. Repeat.
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:: AC #2 :: Burpees Plus (MRPS 15, 30, 45 or 60 seconds) Bend knees and squat down, placing hands shoulder-width apart on the ground. Extend both legs backward while supporting weight on extended arms. Do a push-up by bending elbows and lowering body toward the ground then pushing back up. Jump legs under body into low squat position. Push off the floor and jump into the air while you raise your hands overhead. Repeat.
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:: AC #3 :: Ice Skater Hops (MRPS 15, 30, 45 or 60 seconds) Stand on your right foot with your left foot off the ground and behind you. Twist your arms to the right as you sit back into a semi-squat position with your left leg bent behind you and to the right. Push off your right foot and hop to the left... landing on your left foot with your arms and right leg twisting to the left.
Tap your right foot on the ground behind you and immediately reverse direction.
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Animal Calisthenics Animal Calisthenics are bodyweight calisthenics exercises inspired by animal movements. I don't think I would have to argue too hard for you to agree that man's dominance over animals is attributed to intelligence and invention... rather than physical ability. When you look at animals in nature you quickly notice they do not rely on one particular physical attribute for survival... but rather the seamless combination of physical abilities. Animal Calisthenics can help your body perform as one complete unit while simultaneously improving strength, cardiorespiratory endurance, coordination, balance and agility.
:: AC #4 :: Bear Crawls (MRPS 15, 30, 45 or 60 seconds) Get on all fours so your weight is supported on your hands and feet. Your butt will be in the air. When you move, move the right hand and right foot at the same time and then the left hand and left foot. You can move forward, sideways and backwards in this position.
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:: AC #5 :: Alligator Walk (MRPS 15, 30, 45 or 60 seconds) Lie on the ground and place your hands close to your shoulders... like the down position of the push up. Push up slightly so that your chest is as close to the floor as possible. When you move, move the right hand and right foot at the same time and then the left hand and left foot. Do not extend your arms... your elbows should remain high and your steps should be short.
:: AC #6 :: Crab Walk (MRPS 15, 30, 45 or 60 seconds) Sit so that your feet are on the ground with your knees bent and your hands are supporting your body behind you. Push up so that your but is off the ground. You can move forward, sideways and backwards in this position.
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:: AC #7 :: Monkey Walk (MRPS 15, 30, 45 or 60 seconds) Support your weight on both feet and only one hand. Keep the other hand off the ground and behind you. When you move, walk your feet closer to your hand and then press off... catching yourself with your hand.
:: AC #8 :: 3 Legged Dog Walk (MRPS 15, 30, 45 or 60 seconds) Support your weight on both hands and only one foot. Keep the other leg elevated off the ground. When you move, walk forward with your hands and then hop your foot forward.
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:: AC #9 :: Seal Walk (MRPS 15, 30, 45 or 60 seconds) Lie on the ground with your legs straight behind you. Press up until your arms are extended while keeping your lower body on the ground. Keep your head up. When you move, use just your arms as you drag your lower body along.
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:: AC #10 :: Duck Walk (MRPS 15, 30, 45 or 60 seconds) Start in a deep squatting position with your arms tucked to your chest... like wings. Shuffle forward with on leg followed by the other while remaining low to the ground.
:: AC #11 :: Rabbit Hop (MRPS 15, 30, 45 or 60 seconds) Get on all fours so your weight is supported on your hands and feet. Your butt will be in the air. When you move, jump both feet forward at the same time. Push off your feet and catch yourself on your hands. Keep the extensions short and quick.
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:: AC #12 :: Frog Jump (MRPS 15, 30, 45 or 60 seconds) Start in a squatting position with your knees slightly outward and your hands on the ground in front of you. Your hands will be in front of you and in between your legs.
Spring forward and land on your hands and feet at the same.
:: AC #13 ::Inch Worm (MRPS 15, 30, 45 or 60 seconds) Begin with your feet shoulder width apart and your hands on the ground in front of you as close to your feet as possible. Keep your feet in the same place as you walk out with your hands as far as possible without touching the ground. Then, keep your hands in the same place as you walk your feet up towards your hands to the starting position. Can be done moving forward and moving backward.
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SECTION 3
THE WORKOUTS
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The Over-All OptiFitness Progression Strategy
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The Over-All OptiFitness Progression Strategy Progression is the key to successful training... because if you are not progressing, your workouts quickly become nothing more than manual labor. Most programs focus on overload progression... stressing the body above normal capacity by the manipulation of intensity and volume. Increasing the load increases the intensity, an increasing the repetitions increases the volume. For bodyweight calisthenics exercise however, the load is a fixed weight, your bodyweight... therefore, most people only increase repetitions in order to progress. This single progression approach limits progression... often leading to boredom, overuse injury and the abandonment of the bodyweight calisthenics exercise program. Optimum Physical Training always strives to progress from... y y y y y y y y
Low Intensity Low Volume Easy Exercises Basic Movements Isolated Movements Single Training Methods Single Focus Training Highly Structured Workouts
to to to to to to to to
High Intensity High Volume Difficult Exercises Complex Movements Compound Movements Multiple Training Methods Multiple Focus Training Chaotic (Looking) Workouts
To properly progress, you need to strike a balance between continuity, progression and variation. Perform a specific exercise long enough for your body to make physical adaptations, consistently increase the amount of stimulus to promote progress and change the exercises to progressively harder exercises in order to stimulate further improvements. To simplify this process, the Bodyweight Calisthenics Workout Progression System is split up into three phases... The Preparation Phase, The Progression Phase and the OptiFitness Phase. The following workouts strategies are designed to take the inexperienced or novice exerciser from unfit to OptiFit using bodyweight calisthenics exercises and suggested cardiorespiratory training. The training method you use for cardiorespiratory training, (running, jumping rope, biking, swimming, rowing, etc.), is up to you... I recommend using a variety of training methods to get the best results.
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Remember, these are only suggestions... the final word on how you combine your bodyweight calisthenics training and cardiorespiratory training is your common sense.
Cardiorespiratory Training Recommendations At a Glance
Bodyweight Calisthenics Program Preparation Phase Set & Alternating Set Progression Strategies Super Set & Giant Set Progression Strategies
Cardiorespiratory Training Recommendations Aerobic Activity Aerobic Fartlek or Intervals ***Depending on Goals and Abilities Aerobic or Fartlek Intervals on Ocassion ***Reduce Intervals Due to Increased Intensity of Workouts
Circuit & PHA Progression Strategies
OptiFit Phase
Aerobic Fartlek ***No Intervals Due to Intensity of Workouts Aerobic Fartlek or Intervals ***Depending on Goals and Abilities
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The Preparation Phase Workouts The Preparation Phase is for people just getting into physical training, people who have had a long layoff from training and people who are using bodyweight calisthenics exercise for the first time. This phase will prepare your body for physical activity and get you accustomed to adding physical training into your lifestyle. Therefore, I suggest everyone starts here... regardless of how fit your think you are. This phase will accustom your body to physical activity slowly and without a great deal of stress... to the point the workouts could be used every day. Moving forward to The Progression Phase is determined by your personal advancements. When you are unfit... physical improvements can be made for longer periods of time using the same training methods. Once a certain level of fitness has been achieved, the Preparation Phase workouts will fail to promote further improvement... and are best used for maintenance and recovery. Use Prep Workout 1 or Prep Workout 2... or alternate between the two.
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Prep Workout 1 Prepare & Repair Every day... or at least 3 times a week. One of the very best programs to prepare your body for physical activity is already at your disposal... in Prepare and Repair. Perform the Warm Up and then immediately go directly into the Cool Down. This will aide you in two ways... y
It will familiarize you with the Warm Up and Cool Down you should use for all your physical training.
y
It will get your body accustomed to physical exercise and moving with a full range of motion.
When you move on to the Progression and OptiFitness Phases you can use this workout as a daily preparation for the day’s events, on light days and/or as a recuperation workout from more intense workouts.
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Recommended Cardiorespiratory Training Protocol Aerobic Activity for at least 20 minutes 3 times a week. If you are just starting out... walk. Walking is one of the most basic, beneficial and underrated forms of physical activity. Read Better Than Traditional “Cardio”.
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Prep Workout 2 Staff-Sergeant Moss's Swedish System Every day... or at least 3 times a week. This workout is inspired from the turn of the century strongman Staff-Sergeant Moss and his book The Handbook of Free Gymnastics. Little is know about Staff-Sergeant Moss, except he was... y y y y y
Prize Winner Army Gymnastic Competition... 1900 Holder 1st Class Certificate for Gymnastics Instructor to Various Schools and Colleges Late Headquarters Gymnastics Staff, Aldershot Author of Various Books in the Early 1900's
Some of the exercises are exactly as he taught them, and some have been modified... but the overall essence of his training methods remain intact. To make the workout a little more interesting... I dressed similarly as he did in the original work and included some of his photos as well.
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:: Marching in Place :: 5 Minutes Slow March Stand with your feet hip width apart and arms at your sides or on your hips. Raise your left knee so that your foot comes about 6 inches off the floor, then lower it to the floor in its original position. Raise your right leg up to the same height as your did the left and return it to its original position. Continue in an alternating fashion. High March Same as above except bring your knees up to hip level. Quick March Same as above except increase the pace to a slow jogging pace.
:: "Hips Firm" Position :: Practice Stand with your feet hip width apart and your hands on your hips, "fingers in front and thumbs behind". Arch your lower back while bringing your chest up and out and your shoulder blades back and down... head and eyes forward.
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:: Calve Raises :: 10-15 Reps From the "Hips Firm" Position... raise up on toes as far as possible and then return to the original position. Keep your legs straight and concentrate on your balance.
:: Squats :: 5-10 Reps From the "Hips Firm" Position... widen your stance so your feet are shoulder width apart. Maintaining your upper body position, sit back and bend your knees until your thighs are parallel to the ground... your feet should stay flat on the ground. Pause for 1 second at the bottom and return to the original position.
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:: Balancing Exercises :: 5 Each Leg With hands on your hips... y y y y
y
Raise right knee until even with the hips... hold one count Straighten leg down and to the front... hold one count While keeping the leg straight, rotate the leg to the side position... hold for one count While keeping the leg straight, continue to rotate the leg until it is behind you... hold for one count Return foot to starting position
Repeat with the opposite leg.
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:: Foot Grasping :: Hold 30 Seconds Each Leg Stand with your feet shoulder width apart and your hands at your sides. Bend the right foot behind you and lean down and catch it with the left hand... straighten to a standing position with your chest out and hold. Repeat with the opposite side.
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:: Arm Raises and Twist :: 5 Reps Stand with your feet shoulder width apart and your arms at your sides... palms facing your body... y y y y y
Curl your arms up so that your palms are facing your shoulders... Extend your arms straight out in front of you with palms facing each other... Raise your arms so they are straight over your head with palms facing each other, while twisting to your right… Drop your arms to the sides with the palms facing upwards and face forward… Repeat… this time twisting to the left
This should be done at a slow pace, pausing after each movement before continuing.
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:: Knee Push Up :: 5-10 Reps Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.
Raise yourself from the floor by straightening your elbows while keeping your knees on the ground... Keeping your elbows close to your body. Pause at the top and lower yourself down... stopping before your chest hits the ground.
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:: Side Plank :: Hold 30 Seconds Each Side Begin by laying on your side on the ground. Prop your right elbow under your right shoulder and raise your hips up until your body is straight and ridged. Keep your hips straight while contracting your abdominals and breathing shallowly. If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against a wall. Repeat side.
on
the
left
Can also be done with the arm straight.
:: Head Turning - Left, Right, Up, Down :: 5-10 Reps Each From the "Hips Firm" position... y y y
Turn your head to the left, pause Turn to the right, pause Return to starting position.
From the "Hips Firm" position... y y y
Tuck your chin to your chest as you look down, pause Tilt your head up and look up, pause Return to the starting position.
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:: Trunk Turning with Arm Raise :: 5-10 Reps Stand with your feet shoulder width apart and your hands on your hips. Turn to the left while keeping your legs in place and simultaneously raise your hands over your head. Hold for 1 count and return to the starting position. Repeat to the opposite side.
:: Trunk Back Bending :: 5-10 Reps From the "Hips Firm" Position... Take a deep breath, look up and lean back as you stick your chest out further. Press into the small of your back with your thumbs and keep the hips and legs straight. Your should be bending from just below the shoulder blades... not the lower back. Exhale and return to the starting position.
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:: Good Morning :: 5-10 Reps From the "Hips Firm" Position... Take a deep breath as you bend at the waist until almost parallel with the ground. Keep your head in line with the body... not looking up or down. Exhale and return to the upright position while your simultaneously raise up on your toes, pull your arms back and over your head and look up. Return to repeat.
the
starting
position
and
:: Side Bends :: 5-10 Reps Stand with your feet shoulder width apart and your arms over your head. Keeping the arms straight, bend to the right. Hold for one count and return to the starting position and repeat to the left side.
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:: Forward Lunge :: 5-10 Reps Stand with your feet hip-width apart and your head in line with your spine. Step forward with your left foot and bend your knee so that your left thigh is parallel to the ground, your knee makes a 90° angle, your right knee points down and the right heel comes up off the floor. Your right knee should lightly "kiss" the ground. Push off the left foot and return to the starting position. Keep your head up and your back straight. Complete all repetitions an then repeat with the right leg, or do in an alternating fashion.
:: Diagonal Lunge with Arm Raise :: 5-10 Reps Stand with your feet shoulder width apart and your arms at your sides. Step out on about a 45 degree diagonal with your right foot and lunge forward while you raise your right arm over your head. Push off the right foot and return to the starting position. Repeat to the opposite side.
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:: Crunch :: 5-10 Reps Lie on your back, your knees bent and feet on the ground. Keep your knees slightly apart. Perform a crunch by exhaling and tightening your abdominals. This will bring your upper body off the ground... at about a 45 degree angle. Allow your abdominals to perform the exercise. Fold your arms across your chest, hold at the sides of your head or hold your arms above your head.
:: Reverse Crunch :: 5-10 Reps Assume the position for the Crunch but with your thighs parallel to the floor, knees bent and feet close to your butt... your feet will be off the ground. Exhale and tighten your abdominals while raising your hips off the floor and bring your knees toward your chest. This is done in a controlled, slow movement... Do not swing your hips up. Hold for one second at the top of the movement and return to the starting position while inhaling. Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty.
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Recommended Cardiorespiratory Training Protocol Aerobic Activity for at least 20 minutes 3 times a week. If you are just starting out... walk. Walking is one of the most basic, beneficial and underrated forms of physical activity. Read Better Than Traditional “Cardio”.
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The Progression Phase Workouts
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The Progression Phase Workouts The Progression Phase is designed to use progressively more difficult training protocols to stimulate improvement without relying solely on the increase of repetitions. In this way, you will be able to progressively increase the stress on the body to promote physical improvements without becoming bored or developing overuse injuries... allowing you the opportunity to safely take your fitness level to new heights. This phase will allow you to systematically progress from unfit to OptiFit. There are 6 different training protocols... each with their own progression strategy. y y y y y y
The The The The The The
Set Progression Strategy Alternating Set Progression Strategy Superset Progression Strategy Giant Set Progression Strategy Circuit Progression Strategy Peripheral Heart Action (PHA) Progression Strategy
Do not try to race through the different training protocols... as each one offers its own unique challenges and opportunity to improve. As you go from one strategy to another, you will notice the lines being blurred between muscular strength, power and endurance bodyweight exercises and cardiorespiratory endurance calisthenics exercises. This is a key element of OptiFitness training... providing stimulus in the form of physical exercise that challenges the body on many different levels and requires the seamless integration of multiple physical abilities to successfully complete the workout. Ultimately, going through the entire process will teach you about your strengths and weaknesses... as well as your body's reaction to different exercises and methods of training. This knowledge will allow you to take a more active role in designing the training program right for you in the future... since we are all unique and have to plan our training according to our own personal needs, wants, abilities and limitations. The following diagram will help you comprehend the over-all Progression Phase.
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How long you spend using each progression strategy will be determined by how your body reacts to the training. If you continue to improve using a particular strategy... stick with it. If you feel you need to add another dynamic to your training to further improvement... move to the next strategy. Cycling through all the progression strategies should keep you busy and improving for an extended period of time. Theoretically, you could spend years in the Progression Phase without diminishing effectiveness... due to the virtually inexhaustible amount of exercise combinations and training protocols.
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How to Pick Exercises For Your Program With the list of Basic, Intermediate and Advanced Exercises provided there is no shortage of exercises for you to choose from... only uncertainty as to which ones to perform. We often here of great exercises recommended by so-and-so, popular exercises satisfying the latest fitness fad or the latest scientific study supporting or rejecting commonly known exercises... it is easy to get information overload. Exercise selection may seem overwhelming with so many factors to take in to account and analyze before you make a decision... So how do you decide on the best exercises to perform in your program? Relax... exercise selection does not have to be so complicated. If you are a professional athlete, are recovering from an injury or for some other reason are determined to maximize a specific physical ability... exercise selection is of the utmost importance and you should seek individualized professional assistance. Most of us do not fall into any of these categories... Most of us are seeking a high level of over-all fitness, improved health and an attractive physique. Therefore, strive to develop a well rounded fitness training program by experimenting with a wide variety of exercises. First try to master a wide selection of the Basic Exercises, then graduate to the Intermediate Exercises and then finally the Advanced Exercises. The most effective exercises are the ones you actually perform... y
If you are fond of a particular exercise and will do it... program.
add it to your
y
If there is a particular exercise you want to become skilled performing... add it to your program.
y
If there is a particular exercise you believe will help you reach your goals... add it to your program.
Experimenting with a wide variety of exercises allows you to find many exercises you like, exercises you want to become skilled performing and exercises that will help you reach your goals... add them all to your program at one time or another. I recommend changing 1/2 to all of the exercises in your program every 2-6 weeks... depending on your ability to continue progressing using the same exercises.
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Through experience, you will instinctually pick the best exercises to keep your over-all fitness progressing. In the end, every individual's fitness program will be different. Find out what works best for you... and do it.
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Progression Workout 1 Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday) Sets are groups of repetitions followed by a rest period... then usually more sets of the same exercise. As one of the most recognizable training protocols... sets are a logical place to start the Progression Phase. Build your program by picking exercises that give you a full body workout... y y y y
2 2 2 2
Calisthenics Exercises Upper Body Exercises Lower Body Exercises Trunk Exercises
Perform all sets of one exercise before moving on to the next exercise. Do not strive to do extremely high repetitions of the exercises... work yourself up to being able to perform the max reps per set and then add sets to increase overall rep numbers. Step 1... Work yourself up to being able to do 1 set of each exercise at max reps with 1 minute rest in between exercises. Step 2... Work yourself up to being able to do 1 set of each exercise at max reps with 30 seconds rest in between exercises. Step 3... Increase the number of sets to 2 sets of each exercise at max reps with 1 minute rest in between exercises. Step 4... Perform 2 sets of each exercise at max reps with 30 seconds rest in between exercises. Step 5... Continue in this fashion until you get to predetermined number of sets... this number being determined by your needs, wants, abilities and limitations. You can progress in this step by step manner until you are performing 10 sets of each exercise at max reps with 30 seconds rest in between exercises. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Set Progression Strategy. Printable, blank Workout Journal Sheets for the Set Progression Strategy are located at the end of the book. Once you feel you have optimized your performance of a wide variety of exercises with the Set Progression Strategy... move on to the Alternating Sets Strategy.
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Recommended Cardiorespiratory Training Protocol While the Set Progression Strategy will place some stress on the cardiorespiratory system... the rest periods allow for recuperation. To optimize your cardiorespiratory endurance you need to augment your bodyweight calisthenics training with separate cardiorespiratory training... either performed on the same day or alternate days. Pick one of the following protocols depending on your fitness level... Aerobic Activity for at least 20 minutes 3 times a week... for the beginner practitioner. or... Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate practitioner. or... Intervals for at least 10 minutes 3 times a week... for the advanced practitioner. or... A combination of the above... for optimum cardiorespiratory improvement stimulus. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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DATE:
Set Progression Strategy: # SETS: Calisthenics Exercises 1.-
*Perform all sets of one exercise before moving on to the next exercise. Rest target rest period between all sets and exercises.
Max. Repetition Target
Target Rest o 1 Min o 30 Sec
Accomplished o Yes o No
2.Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
0 All Yes 0 Progress 0 Some no 0 Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions: Time to change exercises
o Yes o No
Progressing to optimum set range
o Yes o No
Working at optimum rep. range
o Yes o Reduce o Increase
Time to go to next level
o Yes o No
Remarks:
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Progression Workout 2 Alternating Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday) Remember, sets are groups of repetitions followed by a rest period... then usually more sets of the same exercise. Alternating Sets are groups of repetitions followed by a rest period... then followed by sets of a different exercise. By alternating between different exercises, your muscles will get a greater rest period... allowing you to effectively add more exercises to your workout. Build your program by picking exercises that give you a full body workout... y y y y
2 3 3 3
Calisthenics Exercises Upper Body Exercises Lower Body Exercises Trunk Exercises
Perform one set of one exercise, rest and move on to the next exercise (This is different than circuit training because of the rest periods involved). Do not strive to do extremely high repetitions of the exercises... work yourself up to being able to perform the max reps per set and then add sets to increase overall rep numbers. Step 1... Work yourself up to being able to go through the entire workout once at max reps, resting 1 minute in between exercises. Step 2... Work yourself up to being able to go through the entire workout once at max reps, resting 30 seconds in between exercises. Step 3... Go through the entire workout twice at max reps, resting 1 minute in between exercises. Step 4... Go through the entire workout twice at max reps, resting 30 seconds in between exercises. Step 5... Continue in this fashion until you get to predetermined number of sets... this number being determined by your needs, wants, abilities and limitations. You can progress in this step by step manner until you are performing the entire workout a total of 10 times, performing 10 sets of each exercise at max reps with 30 seconds rest in between exercises. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Alternating Set Progression Strategy. Printable, blank Workout Journal Sheets for the Alternating Set Progression
212
Strategy are located at the end of the book. Once you feel you have optimized your performance of a wide variety of exercises with the Alternating Set Progression Strategy... move on to the Super Sets Strategy.
Recommended Cardiorespiratory Training Protocol While the Alternating Set Progression Strategy will place some stress on the cardiorespiratory system... the rest periods allow for recuperation. To optimize your cardiorespiratory endurance you need to augment your bodyweight calisthenics training with separate cardiorespiratory training... either performed on the same day or alternate days. Pick one of the following protocols depending on your fitness level... Aerobic Activity for at least 20 minutes 3 times a week... for the beginner practitioner. or... Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate practitioner. or... Intervals for at least 10 minutes 3 times a week... for the advanced practitioner. or... A combination of the above... for optimum cardiorespiratory improvement stimulus. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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DATE:
Alternating Set Progression Strategy # SETS: Calisthenics Exercises 1.-
*Perform all sets of one exercise rest traget rest period and move on to the next exercise. Repeat for desired number of Alternating Sets. Max. Repetition Target
Target Rest 1 Min o o 30 Sec
Accomplished Yes o o No
2.Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
0 1 Min
0 30 Seg
o Yes o No
3.Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
0 1 Min
0 30 Seg
o Yes o No
3.Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
3.-
o 1 Min
o 30 Sec
o Yes o No
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions: Time to change exercises
o Yes o No
Progressing to optimum set range o Stop o Continue Working at optimum rep. range
o Yes
o Reduce o Increase
Time to go to next level
o Yes
o No
Remarks:
214
Progression Workout 3 Super Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday) Super Sets are when you perform two exercises for the same body section (upper, trunk, lower) in a row with no rest in between... constituting one super set. By performing super sets you will increase the intensity of the workout because no rest is taken between the two exercises in the super set... increasing the stress placed on the muscles as well as the cardiorespiratory system. Although you will be performing more over-all exercises than previous training protocols, the time to complete the entire workout is not greatly increased due to the decrease in rest between exercises. When choosing exercises to perform... try to pick opposing movement patterns, such as 1 push exercise and 1 pull exercise, for the best results. Perform both exercises in the super set, rest and then move on to the next super set. Build your program by picking exercises that give you a full body workout... y y y y
2 4 4 4
Calisthenics Exercises Upper Body Exercises Lower Body Exercises Trunk Exercises
(1 (2 (2 (2
super super super super
set) sets) sets) sets)
Step 1... Work yourself up to being able to go through the entire workout once at max reps, performing the exercises in the super sets without rest... and resting 1 minute in between super sets. Step 2... Work yourself up to being able to go through the entire workout once at max reps, performing the exercises in the super sets without rest... and resting 30 seconds in between super sets. Step 3... Go through the entire workout twice at max reps, performing the exercises in the super sets without rest... and resting 1 minute in between super sets. Step 4... Go through the entire workout twice at max reps, performing the exercises in the super sets without rest... and resting 30 seconds in between super sets. Step 5... Continue in this fashion until you get to predetermined number of sets... this number being determined by your needs, wants, abilities and limitations. You can progress in this step by step manner until you are performing the entire workout a total of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises in the super set and 30 seconds rest in between super
215
sets. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Super Set Progression Strategy. Printable, blank Workout Journal Sheets for the Super Set Progression Strategy are located at the end of the book. Once you feel you have optimized your performance of a wide variety of exercises with the Super Set Progression Strategy... move on to the Giant Sets Strategy.
Recommended Cardiorespiratory Training Protocol The Super Set Progression Strategy will place added stress on the cardiorespiratory system... since the only rest periods will be between super sets. Augment your bodyweight calisthenics training with separate cardiorespiratory training accordingly... either performed on the same day or alternate days. Pick one of the following protocols depending on your fitness level... Aerobic Activity for at least 20 minutes 3 times a week... for the beginner practitioner. or... Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate and advanced practitioner. or... A combination of the above with Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory improvement stimulus. Since your cardiorespiratory system will be stressed during the bodyweight calisthenics workouts, intervals should be used more sparingly... 10 minutes once a week would be sufficient. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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DATE:
Super Set Progression Strategy: # SUPER SETS: Superset 1 Calisthenics Exercises 1.-
*Perform both exercises in the super set without rest; rest and move on to the next superset. Repeat for desired number of Supersets.
Max. Repetition Target
2.-
Target Rest Between Supersets o 1 Min o 30 Sec
o Yes o No
o 1 Min
o Yes o No
o 30 Sec
Accomplished
Superset 2 Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 3 Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 4 Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 5 Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 6 Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 7 Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
o All yes - Progress o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Evaluation Time to change exercises
o Yes
o No
Progressing to optimum set range o Stop o Continue o Yes o Reduce o Increase Working at optimum rep. range Time to move to next level
o Yes
o No
Remarks: 217
Progression Workout 4 Giant Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday) Giant Sets are when you perform multiple exercises for the same body section (upper, trunk, lower) in a row with no rest in between... constituting one giant set. By performing giant sets you will increase the intensity of the workout because no rest is taken between multiple exercises in the giant set... increasing the stress placed on the muscles as well as the cardiorespiratory system. Although you will be performing a similar quantity of over-all exercises as in the Super Set Progression Strategy, the time to complete the entire workout will not be greatly increased due to the decrease in rest between exercises. When choosing exercises to perform... try to pick exercises that flow easily from one to the other for the best results. Perform all exercises in the giant set, rest and then move on to the next giant set. Build your program by picking exercises that give you a full body workout... y y y y
3 4 4 4
Calisthenics Exercises Upper Body Exercises Lower Body Exercises Trunk Exercises
(1 (1 (1 (1
giant giant giant giant
set) set) set) set)
Step 1... Work yourself up to being able to go through the entire workout once at max reps, performing the exercises in the giant sets without rest... and resting 2 minutes in between giant sets. Step 2... Work yourself up to being able to go through the entire workout once at max reps, performing the exercises in the giant sets without rest... and resting 1 minute in between giant sets. Step 3... Go through the entire workout twice at max reps, performing the exercises in the giant sets without rest... and resting 2 minutes in between giant sets. Step 4... Go through the entire workout twice at max reps, performing the exercises in the giant sets without rest... and resting 1 minute in between giant sets. Step 5... Continue in this fashion until you get to predetermined number of sets... this number being determined by your needs, wants, abilities and limitations. You can progress in this step by step manner until you are performing the entire workout a total of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises in the giant set and 1 minute rest in between giant sets.
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Study the following example Workout Journal Sheets for a more comprehensive understanding of the Giant Set Progression Strategy. Printable, blank Workout Journal Sheet for the Giant Set Progression Strategy are located at the end of the book. Once you feel you have optimized your performance of a wide variety of exercises with the Giant Set Progression Strategy... move on to the Circuit Strategy.
Recommended Cardiorespiratory Training Protocol The Giant Set Progression Strategy will place added stress on the cardiorespiratory system... since the only rest periods will be between giant sets. Augment your bodyweight calisthenics training with separate cardiorespiratory training accordingly... either performed on the same day or alternate days. Pick one of the following protocols depending on your fitness level... Aerobic Activity for at least 20 minutes 3 times a week... for the beginner practitioner. or... Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate and advanced practitioner. or... A combination of the above with Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory improvement stimulus. Since your cardiorespiratory system will be stressed during the bodyweight calisthenics workouts, intervals should be used more sparingly... 10 minutes once a week in combination with Aerobic or Fartlek Activity would be sufficient. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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DATE:
Giant Set Progression Strategy:
*Perform all exercises in the giant set without rest; rest target rest period and move on to the next giant set. Repeat for desired number of giant sets.
# GIANT SETS: Giant Set 1 Calisthenics Exercises 1.-
Max. Rep. Target
Target Rest Between Giant sets 2 Min o o 1 Min
Accomplished o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 2 Upper Body Exercises 1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
4.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 3 Lower Body Exercises 1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
4.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 4 Trunk Exercises 1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
4.-
o 2 Min
o 1 Min
o Yes o No
Evaluation:
o All yes - Progress o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum set range o Stop o Continue Working at optimum rep. range
o Yes
o Reduce o Increase
Time to go to next level
o Yes
o No
Remarks:
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Progression Workout 5 Circuit Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday) Circuits are when you perform multiple exercises for different body sections in a row with no rest in between... constituting one complete circuit. By performing circuits you will increase the intensity of the workout because no rest is taken between the exercises in the circuit... increasing the stress placed on the muscles and cardiorespiratory system as well as burning fat. Although you will be performing a similar quantity of over-all exercises as in the previous workouts, the time to complete the entire workout will not be greatly increased due to the absence of rest between exercises. When choosing exercises to perform... try to pick exercises that flow easily from one body section to the other and alternate between bodyweight exercises and calisthenics exercises for the best results. Build your program by picking exercises that give you a full body workout... y y y y
2-4 2-4 2-4 2-4
Calisthenics Exercises Upper Body Exercises Lower Body Exercises Trunk Exercises
Step 1... Work yourself up to being able to go through the entire workout once at max reps, performing the exercises in the circuit without rest. Step 2... Work yourself up to being able to go through the entire workout twice at max reps, performing the exercises in the circuit without rest... and resting 2 minute in between circuits. Step 3... Go through the entire workout three times at max reps, performing the exercises in the circuits without rest... and resting 2 minutes in between circuits. Step 4... Continue in this fashion until you get to predetermined number of sets... this number being determined by your needs, wants, abilities and limitations. You can progress in this step by step manner until you are performing the circuits a total of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises in the circuit and 2 minutes rest in between circuits. If you want to make the circuits more difficult... rest less than 2 minutes between circuits. Study the following example Workout Journal Sheets for a more comprehensive understanding of the Circuit Progression Strategy. Printable, blank Workout Journal Sheet for the Circuit Progression Strategy
221
are located at the end of the book. Once you feel you have optimized your performance of a wide variety of exercises with the Circuit Progression Strategy... move on to the Peripheral Heart Action Strategy.
Recommended Cardiorespiratory Training Protocol The Circuit Progression Strategy will place considerable stress on the cardiorespiratory system... since the only rest periods will be between circuits. Augment your bodyweight calisthenics training with separate cardiorespiratory training accordingly... either performed on the same day or alternate days. Pick one of the following protocols depending on your fitness level... Aerobic Activity for at least 20 minutes 3 times a week... for the beginner, intermediate and advanced practitioner. or... A combination of the above with Fartlek Activity for at least 20 minutes on occasion or Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory improvement stimulus. Since your cardiorespiratory system will be stressed during the bodyweight calisthenics workouts, Fartlek and Intervals should be used more sparingly... 20 minutes once a week for Fartlek or 10 minutes once a week for Intervals would be sufficient in combination with Aerobic Activity. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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DATE:
Circuit Progression Strategy: # CIRCUITS: Calisthenics Exercises (2-4)
*Perform all exercises in the circuit without rest; rest target rest period and repeat for desired number of circuits.
Max. Repetition Target
1.-
Target Rest Between Circuits o 2 Min o Less
Accomplished o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
Evaluation:
o All yes - Progress
Upper Body Exercises (2-4)
Lower Body Exercises (2-4)
Trunk Exercises (2-4)
o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum set range o Stop o Continue o Yes o Reduce o Increase Working at optimum rep. range Time to go to next level Remarks:
o Yes
o No
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Progression Workout 6 Peripheral Heart Action (PHA) Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday) Peripheral Heart Action (PHA) is when you alternate between upper body and lower body exercises with very little or no rest in between exercises. The idea is to keep the blood flowing from one part of your body (upper) to the other (lower) while simultaneously stressing the muscles and cardiorespiratory system. Former Mr. America Bob Gajda developed this method in the late 1960s... and many famous athletes, such as Bruce Lee, have used it to simultaneously increase cardiorespiratory endurance and burn fat while maintaining muscle. PHA is a perfect example of flowing from one exercise to another as well as from one form of stress to another (muscular and cardiorespiratory) in a fluid manner. By performing PHA you will increase the intensity of the workout because no rest is taken between the exercises in the exercise groups... increasing the stress placed on the muscles and cardiorespiratory system as well as burning fat. Although you will be performing a similar quantity of over-all exercises as in the previous workouts, the time to complete the entire workout will not be greatly increased due to the absence of rest between exercises. When choosing exercises to perform... try to pick exercises that flow easily from one body section (upper) to the other (lower) and add some calisthenics exercises for the best results. Build your program by picking exercises that give you a full body workout... Group 1 y y y y
1 1 1 1
Calisthenics Exercise Upper Body Exercise Lower Body Exercise Trunk Exercise
Group 2 y y y
1 Upper Body Exercise 1 Lower Body Exercise 1 Trunk Exercise
Group 3 y y
1 Calisthenics Exercise 1 Upper Body Exercise 224
y y
1 Lower Body Exercise 1 Trunk Exercise
Step 1... Work yourself up to being able to... y y y y y
Complete Group 1 twice at max reps with no rest between exercises Rest 30 seconds Complete Group 2 twice at max reps with no rest between exercises Resting 30 seconds Complete Group 3 twice at max reps with no rest between exercises
Step 2... Work yourself up to being able to... y y y
Complete Group 1 twice at max reps with no rest between exercises Complete Group 2 twice at max reps with no rest between exercises Complete Group 3 twice at max reps with no rest between exercises
Step 3... Work yourself up to being able to... y y y y y
Complete Group 1 three times at max reps with no rest between exercises Rest 30 seconds Complete Group 2 three times at max reps with no rest between exercises Resting 30 seconds Complete Group 3 three times at max reps with no rest between exercises
Step 4... Work yourself up to being able to... y y y
Complete Group 1 three times at max reps with no rest between exercises Complete Group 2 three times at max reps with no rest between exercises Complete Group 3 three times at max reps with no rest between exercises
Step 5... Continue in this fashion until you get to predetermined number of sets... this number being determined by your needs, wants, abilities and limitations. You can progress in this step by step manner until you are performing the PHA Groups a total of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises in the PHA workout and no rest in between exercises or groups. Study the following example Workout Journal Sheet for a more comprehensive understanding of the PHA Progression Strategy. Printable, blank Workout Journal Sheets for the PHA Progression Strategy are located at the end of the book. Once you feel you have optimized your performance of a wide variety of exercises with the PHA Progression Strategy... you can return to the beginning of the Progression Phase and do everything over again with different exercises or move on to the OptiFitness Phase.
225
Recommended Cardiorespiratory Training Protocol The PHA Progression Strategy will place considerable stress on the cardiorespiratory system... since you will be striving to have no rest between exercises or groups. Augment your bodyweight calisthenics training with separate cardiorespiratory training accordingly... either performed on the same day or alternate days. Pick one of the following protocols depending on your fitness level... Aerobic Activity for at least 20 minutes 3 times a week... for the beginner, intermediate and advanced practitioner. or... A combination of the above with Fartlek Activity for at least 20 minutes on occasion or Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory improvement stimulus. Since your cardiorespiratory system will be stressed during the bodyweight calisthenics workouts, Fartlek and Intervals should be used more sparingly... 20 minutes once a week for Fartlek or 10 minutes once a week for Intervals would be sufficient in combination with Aerobic Activity. The PHA Protocol will be difficult on the entire body... so take complete rest when you think it is necessary to properly recover. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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DATE:
Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period. Progression Strategy: Repeat for Group 2, then Group 3. Repeat for desired number of group (PHA) circuits.
# Group (PHA) Circuits: Group 1 Calisthenics Exercises 1.-
Max. Repetition Target
Target Rest Between Circuits o 30 Sec o None
Accomplished o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
1.-
o 30 Sec
o None
o Yes o No
Evaluation:
o All yes - Progress
Upper Body Exercises 1.Lower Body Exercises 1.Trunk Exercises 1.Group 2 Calisthenics Exercises 1.Upper Body Exercises 1.Lower Body Exercises 1.Trunk Exercises 1.Group 3 Calisthenics Exercises 1.Upper Body Exercises 1.Lower Body Exercises 1.Trunk Exercises
o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum set range
o Stop
o Continue
Working at optimum rep. range
o Yes
o Reduce o Increase
Move on to next level
o Yes
o No
Remarks: 227
Improve Specific Exercises With Pyramids & Ladders There are some exercises that need special attention in order to promote improvement and increase max repetition numbers... pull ups, push ups and free squats to name a few. If you run into exercises that you just can't seem to improve, the following two training protocols will help. Both strategies allow you to do more over-all repetitions in a workout... promoting improvement.
Pyramids A Pyramid is performed by progressively increasing the number of repetitions separated by a short rest... and then working back down by decreasing the number of repetitions separated by a short rest. The rest period should be the same as the previous work period. For example... a 1-3 repetition pyramid would be 1.2..3...3...2..1., where the numbers represent the number of repetitions, and the (.) represents the counts of rest. y y y y y y
One repetition, rest for the amount of time to complete one repetition Two repetitions, rest for the amount of time to complete two repetitions Three repetitions, rest for the amount of time to complete three repetitions Three repetitions, rest for the amount of time to complete three repetitions Two repetitions, rest for the amount of time to complete two repetitions One repetition, rest for the amount of time to complete one repetition
How many complete pyramids you perform is up to your level of ability for that particular exercise. By splitting the repetitions into smaller units with small rests in between you will be able to perform more overall repetitions in the workout than if you tried to complete sets of maximum repetitions... more work meaning greater improvement. Essentially, the pyramid has a warm up phase, max effort phase and cool down phase built in.
228
Ladders A Ladder is performed by progressively increasing the number of repetitions separated by a short rest... and then returning to the beginning and repeating the progression. The rest period should be the same as the previous work period. For example... 3 steps of a 1-5 ladder would be 1.2..3...4....5.....1.2..3...4....5.....1.2..3...4....5....., where the numbers represent the number of repetitions, and the (.) represents the counts of rest. y y y y y y
One repetition, rest for the amount of time to complete one repetition Two repetitions, rest for the amount of time to complete two repetitions Three repetitions, rest for the amount of time to complete three repetitions Four repetitions, rest for the amount of time to complete four repetitions Five repetitions, rest for the amount of time to complete five repetitions Start at the beginning with one repetition...
How many complete steps of the ladder you perform is up to your level of ability for that particular exercise. By splitting the repetitions into smaller units with small rests in between you will be able to perform more overall repetitions in the workout than if you tried to complete sets of maximum repetitions... more work meaning greater improvement. The ladder strategy produces less fatigue than the pyramid strategy, allowing you the possibility to complete more over-all repetitions... but I would experiment with both. To optimize volume without overtraining, you should stop each ladder one or two reps short of your limit... if you could successfully complete 10 reps of an exercise, stop at 8.
229
The OptiFitness Phase Workouts Once you have spent a considerable amount of time in the Progression Phase and have improved performance for a wide variety of exercises in the Basic, Intermediate and Advanced Levels... you will be approaching OptiFitness for bodyweight calisthenics exercise. When you approach OptiFitness... physical adaptations happen faster so you need more variation. You are now ready for Synergy Conditioning... the process of using the combination of multiple training methods, intensities and stresses simultaneously to bring about the greatest amount of physical adaptation. As a result of the Progression Phase, your performance of individual exercises have improved, as well as the seamless integration and coordination of physical abilities to successfully complete workouts. You are now ready to add some challenges to your physical training. In the previous training protocols you knew the outcome you were working toward (how many reps, sets, circuits, duration, etc.) before you started. The OptiFitness Phase will be more competitive... the competition being with yourself and previous performances. Instead of workouts, the physical training in the OptiFitness Phase will take on the appearance of physical challenges... and for most, this will be the most mentally and physically rewarding type of training. The OptiFitness Phase will train you to be optimally prepared to meet the challenges of sport, work and life with excellence while simultaneously developing and maintaining the body exemplifying such abilities. You will maintain the body you build during the Progression Phase and further develop the all-purpose body you were always meant to have... while simultaneously developing a competitive edge that will take you far in life. OptiFitness Phase Workouts should be performed 3 times a week... without performing the same workout consecutively. Keep track of your performance for a particular workout, and when you do the same workout in the future... try to beat you previous performance. The following are ten examples of OptiFitness Phase Workouts...
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Recommended Cardiorespiratory Training Protocol Since you are in the OptiFit section... you are enjoying a high level of over-all fitness for bodyweight calisthenics exercises as well as the different cardiorespiratory training protocols. Therefore, you have enough experience with the different exercises and your body's reaction to the different types of training to be able to pick one of the following protocols best suiting your needs, wants, limitations and abilities... Aerobic Activity for at least 20 minutes 3 times a week. or... Fartlek Activity for at least 20 minutes 3 times a week. or... Intervals for at least 10 minutes 3 times a week. or... A combination of the above... depending on the level of stress placed on the body by the particular workout. Remember to use a wide variety of training methods to optimize performance improvement, ward off boredom and reduce the risk of overuse injuries. Read Better Than Traditional “Cardio”.
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OptiFitness Workout 1 Bodyweight Calisthenics Reps for Time Workout Bodyweight Calisthenics Reps for Time is when you pick a combination of bodyweight exercises and calisthenics exercises and perform the max reps in a circuit... and record the time it takes to complete all of the predetermined number of circuits. Rest periods between exercises and circuits are completely up to you... the idea is to progress by performing the same workout faster in the future. When choosing exercises to perform... try to pick exercises that flow easily from one to the other for the best results. Build your program by picking exercises that give you a full body workout... y y y
1 Bodyweight Exercise 1 Calisthenics Exercise 1 Bodyweight Exercise
Step 1... Perform the predetermined number of repetitions for Bodyweight Exercise #1. Step 2... Perform the predetermined number of repetitions for the Calisthenics Exercise. Step 3... Perform the predetermined number of repetitions for Bodyweight Exercise #2. Step 4... Continue in this fashion until you complete all of the predetermined number of circuits and... record your time. Try to do the same workout with the same exercises, with the same number of repetitions and the same number of circuits in the future and beat your time. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Bodyweight Calisthenics Reps For Time. Printable, blank Workout Journal Sheets for the Bodyweight Calisthenics Reps For Time are located at the end of the book.
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DATE:
Bodyweight Calisthenics Reps for Time Workout # Circuits: Bodyweight Exercise 1.Calisthenics Exercise 1.Bodyweight Exercise 1.-
*Perform max reps in circuit fashion for predetermined number of circuits. Record time.
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum rep range
o Reduce o Increase
Working at optimum # of circuits Remarks:
o Yes
o Stop o Increase
233
OptiFitness Workout 2 Bodyweight/Animal Calisthenics For Time Workout Bodyweight/Animal Calisthenics For Time is when you pick a combination of bodyweight exercises and animal calisthenics exercises and perform max reps of bodyweight exercises and timed sets of animal calisthenics in a circuit... and record the time it takes to complete all of the predetermined number of circuits. Rest periods between exercises and circuits are completely up to you... the idea is to progress by performing the same workout faster in the future. When choosing exercises to perform... try to pick exercises that flow easily from one to the other for the best results. Build your program by picking exercises that give you a full body workout... y y y
1 Bodyweight Exercise 1 Animal Calisthenics Exercise 1 Bodyweight Exercise
Step 1... Perform the predetermined number of repetitions for Bodyweight Exercise #1. Step 2... Perform the predetermined timed set for the Animal Calisthenics Exercise. Step 3... Perform the predetermined number of repetitions for Bodyweight Exercise #2. Step 4... Continue in this fashion until you complete all of the predetermined number of circuits and... record your time. Try to do the same workout with the same exercises, with the same number of repetitions/timed set and the same number of circuits in the future and beat your time. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Bodyweight/Animal Calisthenics For Time. Printable, blank Workout Journal Sheets for the Calisthenics For Time are located at the end of the book.
Bodyweight/Animal
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DATE:
Bodyweight / Animal Calisthenics for Time # Circuits: Bodyweight Exercise 1.Animal Calisthenics Exercise 1.Bodyweight Exercise 1.-
*Perform max reps in circuit fashion for predetermined number of circuits. Record time.
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum rep range
o Reduce o Increase
Working at optimum # of circuits
o Yes
o Stop o Increase
Remarks:
235
OptiFitness Workout 3 Timed Rounds Workout Timed Rounds is when you pick a combination of bodyweight exercises and calisthenics exercises and perform a group of exercises in timed sets in a circuit, take a short rest and perform another group of exercises in timed sets in a circuit... and record the time it takes to complete all of the predetermined number of circuits. There should be no rest between exercises and you should try to perform the greatest amount of repetitions with good for as possible in the time allowed. The idea is to progress by performing the same workout in the future while performing more reps per exercise. When choosing exercises to perform... try to pick exercises that flow easily from one to the other for the best results. Build your program by picking exercises that give you a full body workout... y y
3-5 Bodyweight Calisthenics Exercises for Group 1 3-5 Bodyweight Calisthenics Exercises for Group 2
Step 1... Perform 1 minute of each exercise in Group 1 as a circuit with no rest between exercises. Step 2... Rest for 1 minute. Step 3... Perform 1 minute of each exercise in Group 2 as a circuit with no rest between exercises. Step 4... Continue in this fashion until you complete all of the predetermined number of circuits and... record the amount of repetitions completed successfully for each minute segment. Try to do the same workout in the future and try to increase the amount of repetitions for timed round. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Timed Rounds. Printable, blank Workout Journal Sheets for the Timed Rounds are located at the end of the book.
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DATE:
Timed Rounds Workouts Group 1 1.-
*Perform timed sets of Group 1 exercises in a circuit without rest. Rest 1 minute and perform timed sets of Group 2 exercises in a circuit without rest. Record Reps. 1 Min. Reps
Reps to Beat
Successful o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.Rest 1 Minute Group 2 1.-
o Yes o No
o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.-
o Yes o No
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Evaluation Time to change exercises
o Yes
o No
Progressing to optimum rep range
o Reduce o Increase
Working at optimum # of circuits
o Yes
o Stop o Increase
Remarks:
237
OptiFitness Workout 4 (EDT) Escalating Density Training Time Zone Workout EDT Time Zones are where you pick an exercise, or group of exercises, and try to perform as many repetitions as you can in a predetermined time period. Split the exercise repetitions into manageable chunks and perform as many sets as you can with as little rest as possible in between sets for a predetermined time period. Rest periods between these mini sets are completely up to you... the idea is to progress by performing the same workout in the future while doing more over-all repetitions per time period. One of the major advocates for EDT is Charles Staley... a highly respected strength and conditioning coach. When choosing exercises to perform... pick exercises having opposing movement patterns (push and pull) or effecting the muscle groups in an opposing manner. Build your program by picking exercises that give you a full body workout... y y y
1 Bodyweight or Calisthenics Exercise 2 Opposing Bodyweight and/or Calisthenics Exercises 2 Opposing Bodyweight and/or Calisthenics Exercises
Step 1... Perform the first exercise in manageable mini sets with limited rest for the greatest amount of over-all repetitions in 5 minutes. Step 2... Rest 2 minutes Step 3... Perform the next two exercises in manageable mini sets in circuit fashion with limited rest for the greatest amount of over-all repetitions in 10 minutes. Step 4... Rest 2 minutes. Step 5... Perform the next two exercises in manageable mini sets in circuit fashion with limited rest for the greatest amount of over-all repetitions in 10 minutes. Try to do the same workout with the same exercises in the future and increase the amount of over-all repetitions for each exercise in each time zone. Study the following example Workout Journal Sheet for a more comprehensive understanding of the EDT Time Zones. Printable, blank Workout Journal Sheets for the EDT Time Zones are located at the end of the book.
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DATE:
(EDT) Escalating Density Training Time Zone Workout Time Zone 1: 5 Minutes Bodyweight Calisthenics Exercise 1.-
Try to outperform you last effort of repetitions in the given time periods. Record Total Reps. Mini Set Reps
Total Reps Reps to Beat
Successful o Yes o No
# Mini Sets Rest 2 Minutes Time Zone 2: 10 Minutes Bodyweight Calisthenics Exercise 1.-
o Yes o No
2.-
o Yes o No
# Mini Sets Rest 2 Minutes Time Zone 3: 10 Minutes Bodyweight Calisthenics Exercise 1.-
o Yes o No
2.-
o Yes o No
# Mini Sets
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Successful _____ Out of _____ Suggestions: Time to change exercises
o Yes o No
Remarks:
239
OptiFitness Workout 5 Tabata Interval Workout Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic concept of this Interval Training method is to do intense exercise for 20 seconds, rest 10 seconds and repeat for 8 cycles. The entire workout per exercise is only takes 4 minutes... 3:50 to be exact. To track progress, count the number of repetitions performed for each of the 8 cycles... and record the lowest number. The idea is to progress by performing the same workout in the future while being able to improve your previous score. Build your program by picking exercises that can be performed at a quick pace for 20 seconds without rest... y
3 Bodyweight Calisthenics Exercise(s)
Step 1... Perform 20 seconds of repetitions for exercise #1, stop for 10 seconds and repeat for a total of 8 complete cycles. Step 2... Rest from between 10 seconds and 2 minutes. Step 3... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds and repeat for a total of 8 complete cycles. Step 4... Rest from between 10 seconds and 2 minutes. Step 5... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds and repeat for a total of 8 complete cycles. Try to do the same workout in the future and try to decrease the amount of rest between exercises and/or increase the lowest number of repetitions per cycle. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Tabata Intervals. Printable, blank Workout Journal Sheets for the Tabata Intervals are located at the end of the book.
240
DATE:
Tabata Interval Workout Bodyweight Calisthenics Exercise 1 1.Rest o 10 Sec o More Bodyweight Calisthenics Exercise 2 1.Rest o 10 Sec o More Bodyweight Calisthenics Exercise 3 1.-
20 seconds work, 10 seconds rest for 8 cycles. Record the lowest number of Reps in a cycle. Lowest Reps
Reps to Beat
Successful o Yes o No
o Yes o No
o Yes o No
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Successful ___ out of ___ Evaluation Time to reduce rest periods
o Yes o No
Time to change exercises Remarks:
o Yes o No
241
OptiFitness Workout 6 Blackjack Workout The Blackjack Workout is when you take two exercises and start one exercise at 1 repetition and progressively work up to 20... While you simultaneously take the other exercise and start at 20 and work progressively down to 1 repetition. Try to limit rest to a minimum. The idea is to progress by performing the same workout in the future while reducing the over-all time of the entire workout. Build your program by picking exercises that give you a full body workout... y
2 Bodyweight Calisthenics Exercises
Step 1... Perform 1 repetition of exercise #1. Step 2... Perform 20 repetitions of exercise #2. Step 3... Perform 2 repetitions of exercise #1. Step 4... Perform 19 repetitions of exercise #2. Step 5... Continue in this fashion until you perform 20 repetitions of exercise #1 and 1 repetition of exercise #2. Try to do the same workout in the future and try to reduce the amount of time it takes to complete the entire workout. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Blackjack Workout. Printable, blank Workout Journal Sheets for the Blackjack Workout are located at the end of the book.
242
DATE:
Blackjack Workout
Exercise 1 from 1-20, exercise 2 from 20-1 in alternating fashion. Record time.
1 | 20 Bodyweight Calisthenics Exercise 1 1.20 | 1 Bodyweight Calisthenics Exercise 2 1.-
Time to Beat
Time
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises Remarks:
o Yes o No
243
OptiFitness Workout 7 Watch the Clock Workout The Watch the Clock Workout is when you take three exercises and perform a predetermined number of repetitions for each exercise every minute for as many minutes as you can. Rest will be determined by how fast you complete all of the repetitions and how much time in the minute is left over. The idea is to progress by performing the same workout in the future while being able to go for more continuous minutes. Build your program by picking exercises that give you a full body workout... y
3 Bodyweight Calisthenics Exercises
Step 1... Perform the predetermined repetitions for each exercise in the first minute. Step 2... Rest until the start of minute 2. Step 3... Perform the predetermined repetitions for each exercise in the second minute. Step 4... Rest until the start of minute 3. Step 5... Continue in this fashion until you cannot perform the predetermined number of repetitions within the minute time period. Try to do the same workout in the future and try to go for more continuous minutes. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Watch The Clock Workout. Printable, blank Workout Journal Sheets for the Watch The Clock Workout are located at the end of the book.
244
DATE:
Watch the Clock Workout
*Perform predetermined number of reps for each exercise every minute for as many minutes as possible. Record total minutes.
Bodyweight Exercise 1.2.3.-
Repetitions
Total Minutes to Beat
Minutes
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes o No
Working at Optimum rep range
o Yes
o Reduce o Increase
Remarks:
245
OptiFitness Workout 8 Aerobic Interruption Workout The Aerobic Interruption Workout is when you perform an aerobic activity for a predetermined length of time, stopping at predetermined breaks to perform a circuit of 3 exercises. Interrupting the aerobic activity in this manner will break your rhythm and place greater stress on your muscles and cardiorespiratory system. The idea is to progress by performing the same workout in the future while increasing the frequency of the interruptions and/or increasing the repetitions of the bodyweight calisthenics exercises. Build your program by picking exercises that give you a full body workout... y y
1 Aerobic Activity 3 Bodyweight Calisthenics Exercises
Step 1... Perform the aerobic activity and stop at the predetermined break. Step 2... Perform a circuit of all the exercises. Step 3... Without rest, resume the aerobic activity. Step 4... Continue in this fashion until you have completed the predetermined activity duration with the predetermined number of interruptions. Try to do the same workout in the future and try to include more interruptions and/or increase the number of repetitions per exercise. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Aerobic Interruption Workout. Printable, blank Workout Journal Sheets for the Aerobic Interruption Workout are located at the end of the book.
246
DATE:
Aerobic Interruption Workout
*Perform an aerobic activity for a predermined length of time, stopping at predetermined breaks to perform a circuit of 3 exercises before continuing. Record duration, breaks & reps.
Aerobic Activity 1.Duration to Beat: Intervals to Beat: Reps to Beat: Bodyweight Calisthenics Exercises 1.2.3.-
Total Duration
Breaks
Reps
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Change Aerobic Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
247
OptiFitness Workout 9 Fartlek Interruption Workout The Fartlek Interruption Workout is when you perform a Fartlek activity for a predetermined length of time, stopping at predetermined breaks to perform a circuit of 3 exercises. Interrupting the Fartlek activity in this manner will break your rhythm and place an even greater stress on your muscles and cardiorespiratory system than the Fartlek protocol alone. The idea is to progress by performing the same workout in the future while increasing the frequency of the interruptions and/or increasing the repetitions of the bodyweight calisthenics exercises. Build your program by picking exercises that give you a full body workout... y y
1 Fartlek Activity 3 Bodyweight Calisthenics Exercises
Step 1... Perform the Fartlek activity and stop at the predetermined breaks. Step 2... Perform a circuit of all the exercises. Step 3... Without rest, resume the Fartlek activity. Step 4... Continue in this fashion until you have completed the predetermined activity duration with the predetermined number of interruptions. Try to do the same workout in the future and try to include more interruptions and/or increase the number of repetitions per exercise. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Fartlek Interruption Workout. Printable, blank Workout Journal Sheets for the Fartlek Interruption Workout are located at the end of the book.
248
DATE:
Fartlek Interruption Workout
*Perform a Fartlek activity for a predermined length of time, stopping at predetermined breaks to perform a circuit of 3 exercises before continuing. Record duration, breaks & reps.
Fartlek Activity 1.Duration to Beat: Intervals to Beat: Reps to Beat: Bodyweight Calisthenics Exercises 1.2.3.-
Duration
Intervals
Reps
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Change Fartlek Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
249
OptiFitness Workout 10 Active Rest Intervals Workout The Active Rest Intervals Workout is when you perform a predetermined number of intervals for a predetermined distance or length of time, stopping and performing a circuit of 3 exercises instead of resting. The intensity of this workout is high and will test you both physically and mentally. The idea is to progress by performing the same workout in the future while increasing the interval duration, number of intervals and/or the number of repetitions of the bodyweight calisthenics exercises. Build your program by picking exercises that give you a full body workout... y y
1 Interval Activity 3 Bodyweight Calisthenics Exercises
Step 1... Perform the interval activity and stop at the predetermined interval. Step 2... Perform a circuit of all the exercises. Step 3... Without rest, resume the interval activity. Step 4... Continue in this fashion until you have completed all of the predetermined intervals and bodyweight circuits. Try to do the same workout in the future and increase the number of intervals, increase the distance of the interval or duration of the interval and/or increase the number of repetitions per exercise. Study the following example Workout Journal Sheet for a more comprehensive understanding of the Active Rest Intervals Workout. Printable, blank Workout Journal Sheets for the Active Rest Intervals Workout are located at the end of the book.
250
DATE:
Active Rest Intervals Workout
*Perform a predermined number of intervals for a predetermined
Interval Activity 1.Distance or Duration to Beat: # of Intervals to Beat: Reps to Beat: Bodyweight Calisthenics Exercises 1.2.3.-
Distance or Duration
distance or time, stopping and performing a circuit of 3 exercises before continuing. Record intervals & reps. # of Intervals
Reps
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Change Interval Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
251
252
SECTION 4
THE WORKOUT JOURNAL
253
254
The Importance Of Keeping a Workout Journal The pursuit of fitness, health and physique is a journey... and like any worthwhile journey you must plan where you want to go and keep a journal of the trip. Yet as important this step is to over-all success... most people either ignore it completely, or half heartedly write some numbers down on a scrap of paper. To combat this problem I am providing you will blank Workout Journal Sheets for all of the different Progression Phase workout protocols and OptiFitness Phase workouts presented in this book. Use the Workout Journal Sheets to plan your workouts... and keep track of important information marking your progress. In order to progress, you must know what you have done before and improve upon it... an impossibility if you don’t keep track of your workouts. Print out the Workout Journal Sheet for the workout you are going to perform, plan the workout according to the guidelines given in the book and record your progress by filling in all of the sections on the Workout Journal Sheet. Keep these sheets in a handy and organized manner and you will have a wealth of information at your disposal to aide you in accomplishing your goals. Fitness, health and physique is a personal journey... no one can do this for you!
255
How to Use and Fill In The Workout Journal Sheets Before you start... 1) Fill in the date. 2) Fill out how many sets, super sets, giant sets, circuits ext. you will be performing. 3) Fill in the exercises you will be using (Choose from the list of Basic, Intermediate and Advanced exercises). 4) Fill in the Maximum Reps Per Set (MRPS) listed in the book. (The MRPS is the maximum reps you should perform per set... reduce the number according to your ability). 5) Fill in the target rest period (if applicable). 6) Fill in the method, type and duration of cardiorespiratory training (if applicable). After the training session... 1) Mark if you accomplished your target reps and target rest period. 2) Fill in evaluation... ask yourself, "Should I progress or repeat this workout?" 3) Fill in suggestions... helps you decide if you should change exercises, increase sets, super sets, circuits etc., reduce or increase reps or go to the next level. 4) Add your remarks... how did you feel, what would you do differently next time, what you need to work on etc. Special Note: I have found it helpful to fill out the Workout Journal Sheet for the next workout now! Remember, the idea is to improve upon past performances... so fill out what you want to accomplish the next time. This becomes your goal. Make sure to print off extra Workout Journal Sheets for this purpose!
256
Workout Journal Sheets
257
258
DATE:
Set Progression Strategy: # SETS: Calisthenics Exercises 1.-
*Perform all sets of one exercise before moving on to the next exercise. Rest target rest period between all sets and exercises.
Max. Repetition Target
Target Rest o 1 Min o 30 Sec
Accomplished o Yes o No
2.Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
0 All Yes 0 Progress 0 Some no 0 Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions: Time to change exercises
o Yes o No
Progressing to optimum set range
o Yes o No
Working at optimum rep. range
o Yes o Reduce o Increase
Time to go to next level
o Yes o No
Remarks:
259
DATE:
Alternating Set Progression Strategy # SETS: Calisthenics Exercises 1.-
*Perform all sets of one exercise rest traget rest period and move on to the next exercise. Repeat for desired number of Alternating Sets.
Max. Repetition Target
Target Rest o 1 Min o 30 Sec
Accomplished o Yes o No
2.Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions: Time to change exercises
o Yes o No
Progressing to optimum set range
o Stop o Continue
Working at optimum rep. range
o Yes o Reduce o Increase
Time to go to next level
o Yes o No
Remarks:
260
DATE:
Super Set Progression Strategy: # SUPER SETS: Superset 1 Calisthenics Exercises 1.-
*Perform both exercises in the super set without rest; rest and move on to the next superset. Repeat for desired number of Supersets.
Max. Repetition Target
Target Rest Between Supersets o 1 Min o 30 Sec
Accomplished o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 2 Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 3 Upper Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 4 Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 5 Lower Body Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 6 Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 7 Trunk Exercises 1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
o All yes - Progress o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Evaluation Time to change exercises
o Yes
o No
Progressing to optimum set range o Stop o Continue o Yes o Reduce o Increase Working at optimum rep. range Time to move to next level
o Yes
o No
Remarks: 261
DATE:
Giant Set Progression Strategy: # GIANT SETS: Giant Set 1 Calisthenics Exercises 1.-
*Perform all exercises in the giant set without rest; rest target rest period and move on to the next giant set. Repeat for desired number of giant sets. Max. Repetition Target
Target Rest Between Giant sets o 2 Min o 1 Min
Accomplished o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 2 Upper Body Exercises 1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 3 Lower Body Exercises 1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 4 Trunk Exercises 1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Evaluation:
o All yes - Progress o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum set range o Stop o Continue o Yes o Reduce o Increase Working at optimum rep. range Time to go to next level
o Yes
o No
Remarks:
262
DATE:
Circuit Progression Strategy: # CIRCUITS: Calisthenics Exercises (2-4)
*Perform all exercises in the circuit without rest; rest target rest period and repeat for desired number of circuits.
Max. Repetition Target
1.-
Target Rest Between Circuits o 2 Min o Less
Accomplished o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
Evaluation:
o All yes - Progress
Upper Body Exercises (2-4)
Lower Body Exercises (2-4)
Trunk Exercises (2-4)
o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum set range o Stop o Continue o Yes o Reduce o Increase Working at optimum rep. range Time to go to next level Remarks:
o Yes
o No
263
DATE:
Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period. Progression Strategy: Repeat for Group 2, then Group 3. Repeat for desired number of group (PHA) circuits.
# Group (PHA) Circuits: Group 1 Calisthenics Exercises 1.-
Max. Repetition Target
Target Rest Between Circuits o 30 Sec o None
Accomplished o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
1.-
o 30 Sec
o None
o Yes o No
Evaluation:
o All yes - Progress
Upper Body Exercises 1.Lower Body Exercises 1.Trunk Exercises 1.Group 2 Calisthenics Exercises 1.Upper Body Exercises 1.Lower Body Exercises 1.Trunk Exercises 1.Group 3 Calisthenics Exercises 1.Upper Body Exercises 1.Lower Body Exercises 1.Trunk Exercises
o Some no - Repeat
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum set range
o Stop
o Continue
Working at optimum rep. range
o Yes
o Reduce o Increase
Move on to next level
o Yes
o No
Remarks: 264
DATE:
Bodyweight Calisthenics Reps for Time Workout # Circuits: Bodyweight Exercise 1.Calisthenics Exercise 1.Bodyweight Exercise 1.-
*Perform max reps in circuit fashion for predetermined number of circuits. Record time.
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum rep range
o Reduce o Increase
Working at optimum # of circuits Remarks:
o Yes
o Stop o Increase
265
DATE:
Bodyweight / Animal Calisthenics for Time # Circuits: Bodyweight Exercise 1.Animal Calisthenics Exercise 1.Bodyweight Exercise 1.-
*Perform max reps in circuit fashion for predetermined number of circuits. Record time.
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes
o No
Progressing to optimum rep range
o Reduce o Increase
Working at optimum # of circuits
o Yes
o Stop o Increase
Remarks:
266
DATE:
Timed Rounds Workouts Group 1 1.-
*Perform timed sets of Group 1 exercises in a circuit without rest. Rest 1 minute and perform timed sets of Group 2 exercises in a circuit without rest. Record Reps. 1 Min. Reps
Reps to Beat
Successful o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.Rest 1 Minute Group 2 1.-
o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.-
o Yes o No
o Yes o No
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Evaluation Time to change exercises
o Yes
o No
Progressing to optimum rep range
o Reduce o Increase
Working at optimum # of circuits
o Yes
o Stop o Increase
Remarks:
267
DATE:
(EDT) Escalating Density Training Time Zone Workout Time Zone 1: 5 Minutes Bodyweight Calisthenics Exercise 1.-
Try to outperform you last effort of repetitions in the given time periods. Record Total Reps. Mini Set Reps
Total Reps Reps to Beat
Successful o Yes o No
# Mini Sets Rest 2 Minutes Time Zone 2: 10 Minutes Bodyweight Calisthenics Exercise 1.-
o Yes o No
2.-
o Yes o No
# Mini Sets Rest 2 Minutes Time Zone 3: 10 Minutes Bodyweight Calisthenics Exercise 1.-
o Yes o No
2.-
o Yes o No
# Mini Sets
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Successful _____ Out of _____ Suggestions: Time to change exercises
o Yes o No
Remarks:
268
DATE:
Tabata Interval Workout Bodyweight Calisthenics Exercise 1 1.Rest o 10 Sec o More Bodyweight Calisthenics Exercise 2 1.Rest o 10 Sec o More Bodyweight Calisthenics Exercise 3 1.-
20 seconds work, 10 seconds rest for 8 cycles. Record the lowest number of Reps in a cycle. Lowest Reps
Reps to Beat
Successful o Yes o No
o Yes o No
o Yes o No
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Successful ___ out of ___ Evaluation Time to reduce rest periods
o Yes o No
Time to change exercises Remarks:
o Yes o No
269
DATE:
Blackjack Workout
Exercise 1 from 1-20, exercise 2 from 20-1 in alternating fashion. Record time.
1 | 20 Bodyweight Calisthenics Exercise 1 1.20 | 1 Bodyweight Calisthenics Exercise 2 1.-
Time to Beat
Time
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises Remarks:
o Yes o No
270
DATE:
Watch the Clock Workout
*Perform predetermined number of reps for each exercise every minute for as many minutes as possible. Record total minutes.
Bodyweight Exercise 1.2.3.-
Repetitions
Total Minutes to Beat
Minutes
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Time to change exercises
o Yes o No
Working at Optimum rep range
o Yes
o Reduce o Increase
Remarks:
271
DATE:
Aerobic Interruption Workout
*Perform an aerobic activity for a predermined length of time, stopping at predetermined breaks to perform a circuit of 3 exercises before continuing. Record duration, breaks & reps.
Aerobic Activity 1.Duration to Beat: Intervals to Beat: Reps to Beat: Bodyweight Calisthenics Exercises 1.2.3.-
Total Duration
Breaks
Reps
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Change Aerobic Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
272
DATE:
Fartlek Interruption Workout
*Perform a Fartlek activity for a predermined length of time, stopping at predetermined breaks to perform a circuit of 3 exercises before continuing. Record duration, breaks & reps.
Fartlek Activity 1.Duration to Beat: Intervals to Beat: Reps to Beat: Bodyweight Calisthenics Exercises 1.2.3.-
Duration
Intervals
Reps
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Change Fartlek Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
273
DATE:
Active Rest Intervals Workout
*Perform a predermined number of intervals for a predetermined
Interval Activity 1.Distance or Duration to Beat: # of Intervals to Beat: Reps to Beat: Bodyweight Calisthenics Exercises 1.2.3.-
Distance or Duration
distance or time, stopping and performing a circuit of 3 exercises before continuing. Record intervals & reps. # of Intervals
Reps
Cardiorespiratory Training o Aerobic
o Fartlek
o Intervals Type:
o None Duration:
Suggestions: Change Interval Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
274
Monthly Progression at a Glance
MONTH: Day
Type
1
Level Exercises:
2
3
4
5
6
7
8
9
10
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
GOAL: Intensity
Cardiorespiratory Training
o High
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
How You Felt o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
275
11
12
13
14
15
16
17
18
19
20
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
o High
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
o High
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
276
21
22
23
24
25
26
27
28
29
30
31
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
o High
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o Low o High
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o None
o OK
o Bad
Type: o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low o High
Type: o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low o High
Type: o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low o High
Type: o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low o High
Type: o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low o High
Type: o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
o Excellent
o Good
o OK
o Bad
Evaluation Consistency Progression Variety Comments:
o Yes o No o Yes o No o Yes o No
277
278
Final Thoughts: Expend Time & Energy And Succeed! As I stated in the preface... there is no way to enjoy the benefits of a high level of fitness, improved health and an attractive physique without expending time and energy. You must consistently put in the effort... and success is guaranteed. With as little as 30 minutes a day, you can improve your quality of life, physical abilities, self image and outward appearance. Accept your role as an Everyday Athlete and make physical training, proper diet and a healthy lifestyle a part of your everyday life... and you will soon be meeting the challenges of sport, work and life with excellence. I have put in a great deal of time and effort to bring you the concepts, exercises, workouts, progressions and workout sheets... giving you the best possible chance at successfully accomplishing your goals using bodyweight calisthenics exercise. It is now your turn to put in the time and effort. If you follow the step-by-step progressive approach with determination and consistency... you will succeed. y
There will be times when you want to skip workouts... don't!
y
There will be times when you face the temptation to slip back into bad habits... fight it!
y
There will be times you think you have taken your training as far as you can go... keep at it and those limitations will disappear!
y
There will be times when you think it is your destiny to be unfit... you can change your destiny!
Workout Without Weights works when it is performed in a diligent and consistent manner... believe it! You now know what to do, so get started immediately and don't let anything deter you from your goals... and you will join the growing ranks of the OptiFit Everyday Athlete.
OptiFitness, Improved Health & an Attractive Physique Await You... Don't Settle For Less!
279
Join My Team By Becoming A Optimum Fitness Network Affiliate! Earn Money Helping People Find Coach Lomax Authored Fitness Products... And Get The Marketing Tools & Guidance Necessary To Succeed Online! Dear Future Team Member, Hello, my name is Coach Eddie Lomax, president and founder of the Optimum Fitness Network LLC... and accomplished author of fitness related products. Do you have a website, e-zine, blog or online newsletter? Would your visitors be interested in top quality, effective, immediately downloadable fitness products guaranteed to improve fitness, health and physique? Are you an online marketer thinking of starting a fitness related website or a pay per click campaign, but you need high quality products to promote? Even if your not on the web, do you want to help family, friends and co-workers finally succeed in performing, feeling and looking better... while earning some extra money for yourself? If you answered YES to any of these questions, you should join my team and start recommending Optimum Fitness Network products right now... and create a passive, performance based income stream at the same time.
The Sooner You Get Started... The Sooner You Can Start Earning! My affiliate programs are offered through www.clickbank.com, a trusted leader in affiliate marketing. Not a Clickbank member?... no problem. Click here to find out how to become a Clickbank member... it’s Free! If you are already a Clickbank affiliate, you can begin promoting Optimum Fitness Network products immediately, using your existing affiliate account name (nickname). Click here for hoplink instructions. For those of you who don’t know, an affiliate program is a web-based referral system where you can recommend my e-books to other people, send them to my product websites http://www.workout-without-weights.com through a specially coded affiliate link and get paid commissions for your referrals when someone makes a purchase. Here's the best part... you earn a 51% commission on every e-book sale made
280
coming through your affiliate link. That's right... you get more than half the profit! Although I can't guarantee how much money you will earn (please read the earnings disclaimer in the Affiliate Agreement), I can tell you the earning potential is virtually unlimited... the better you promote my e-books, the more money you make! You can check your affiliate commissions 24/7, in REAL TIME, when you log in at www.clickbank.com, and they will send you a check every two weeks with your earnings! Sounds great, doesn’t it? But I’ll make it even better...
I’ll Help You Earn More Money! One concern many people have is that they don't know how to successfully promote or advertise an e-book on the Internet. But by joining my Affiliate Team, you don't have to worry about lack of internet marketing experience because I will personally provide you with the resources you need to be successful. Unlike other affiliate programs, I am personally in charge of affiliate marketing and will give you guidance, tips, graphics, ad copy, articles, book covers, etc., ... everything you need to conduct a successful marketing campaign. I believe each of you has unique strengths and talents that can make you a SUPERAffiliate, and it’s my job to help you maximize those abilities and reach your potential... after all, isn’t that what a coach is supposed to do? Bottom line, I want you to succeed... so you will never be left wondering what to do next. (Please do not be tempted to use “get-rich-quick” or illegal marketing tactics, please read the ANTI-SPAM Policy in the Affiliate Agreement) Becoming a OFN Affiliate Team Member is absolutely FREE, so let’s get started immediately.
Products Currently Available For Affiliate Promotion *IMPORTANT* There are more great products coming soon! Great news for you, because you can be the FIRST to promote new products... greatly improving your earning potential. Make sure to sign up for the OFN Team Newsletter in the Affiliate Resource Center to stay informed of new releases. ************
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Don’t Leave Anything To Chance... If you have created your Clickbank account and hoplinks for each of the products you plan to promote... Click on the link below and go to the OFN Affiliate Resource Center and follow the step-by-step instructions you find there. Failure to follow the instructions will seriously reduce your chances of reaching your earning potential... so read, learn and above all else, APPLY what you learn. I’m looking forward to working with you,
Click Here To Go To The Affiliate Resource Center Now! Eddie Lomax, President & Founder Optimum Fitness Network LLC Affiliate Program Manager Click Here To Contact Me
282
Index Disclaimer
Page 5
Table of Contents
Page 6
Preface
Page 11
Overview of OptiFitness & Optimum Physical Training
Page 13
My Difference between Bodyweight Exercise & Calisthenics Exercise
Page 14
The Importance & Advantages of Bodyweight Calisthenics Exercise
Page 15
Bodyweight Exercise vs. Weight Lifting
Page 16
What Did the Legendary George Hackenschmidt Have to Say?
Page 18
A Tribute to Great Gama
Page 20
6 Ways to Make Bodyweight Calisthenics Exercise More Effective Page 23 Use Lower Ab Spine Stability Page 24 Use Rest Pause Page 25 Elongate your Body Page 26 Reduce Contact with the Floor Page 26 Move in Multiple Directions Page 27 Increase Range of Motion Bodyweight Calisthenics Exercises for Fitness, Health and Physique Recommended Max Reps per Set Page 31 Basic Upper Body Exercises BU#1 Yes Neck Nods BU#2 No Neck Nods BU#3 Side Neck Nods BU#4 Wall Push BU#5 Incline Push Up BU#6 Push Up from Knees BU#7 Cobra Push Up BU#8 Classic Push Up BU#9 Corner Push Up BU#10 Floor Pull Ups BU#11 Assisted Pull Up BU#12 Frog Stand Hold
Page Page Page Page Page Page Page Page Page Page Page Page
Intermediate Upper Body Exercises IU#1 Decline Push Up IU#2 Knuckle Push Up IU#3 Dands or Hindu Push Up
Page 45 Page 45 Page 46
35 35 36 36 37 37 38 38 39 40 41 42
283
Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page
47 48 49 49 50 50 51 52 54 54 55 55 56 56 57 57 58
Advanced Upper Body Exercise AU#1 Front Bridge AU#2 Back Bridge AU#3 Fingertip Push Up AU#4 Reverse Push Up AU#5 Elevated Pike Push Up AU#6 Table Maker Push Up AU#7 Elevated Push Up AU#8 Rotating “T” Push Up AU#9 Knee Raise to Side Push Up AU#10 Bridging Push Up AU#11 One Arm Push Up AU#12 Curious Pull Up AU#13 Leg Raising Pull Up AU#14 L Sit Pull Up AU#15 Handstand Walkout w/ Push Up AU#16 Handstand Push Up AU#17 Plyo Push Up AU#18 Plyo Decline Push Up
Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page
61 61 62 62 63 63 64 64 65 65 66 67 68 69 70 71 72 72
Your 1st Pull Up a Fitness Milestone
Page 73
Basic Trunk Exercises BT#1 Farmer Burns Stomach Flattener BT#2 Stretch and Contract BT#3 Vacuums BT#4 Jiu Jitsu Sit Up BT#5 Crunch BT#6 Reverse Crunch BT#7 Combination Crunch BT#8 Ankle Wiggles BT#9 Knee Hugs BT#10 Seated Abdominal Tucks BT#11 Single Leg Circles BT#12 Plank
Page Page Page Page Page Page Page Page Page Page Page Page
IU#4 Divebomber Push Up IU#5 Walk Out Push Up IU#6 Push Up & Alt. Inverted Crunch IU#7 One Leg Push Up IU#8 Pike Push Up IU#9 One Arm Wall Push IU#10 Plyo Wall Push Up IU#11 The 8 Count Push Up IU#12 Dips IU#13 Chin Up IU#14 Pull Up IU#15 Over-Under IU#16 Commando Pull Up IU#17 Headstand Hold IU#18 Handstand Hold IU#19 Handstand Wall Walk IU#20 Handstand Walkout
77 77 77 78 79 80 80 81 81 82 82 83 284
Page Page Page Page Page Page Page Page
83 84 84 85 85 86 86 87
Intermediate Trunk Exercises IT#1 The Rower IT#2 Twisters IT#3 6 Inch Crunch IT#4 Flutter Kicks IT#5 Leg Scissors IT#6 Alternating Toe Touch Crunch IT#7 Chinnies IT#8 Lying Hip Rollers IT#9 Ab Infinities IT#10 The Leg Tuck and Twist IT#11 The 10 Second Crunch IT#12 Dynamic V IT#13 Punch Up Crunch IT#14 Straight Leg Reverse Crunch IT#15 Balance Crunch IT#16 100’s IT#17 The Saw IT#18 Plank Butt Ups IT#19 Plank with Leg Lift IT#20 Plank with Knee Touch IT#21 Chair Plank Hold IT#22 Reverse Plank with Leg Lift IT#23 Bow Glute Hold with Leg Lift IT#24 Side Plank Ups IT#25 Hanging Knee Raise IT#26 Hanging L Sit IT#27 Hanging Leg Thrust IT#28 The Prone Row IT#29 Single Leg Hip Bend IT#30Headstand Leg Tuck
Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page
91 92 92 93 93 94 94 95 95 96 96 97 98 98 99 100 100 101 101 102 102 103 103 104 105 105 106 107 107 108
Advanced Trunk Exercises AT#1 Janda Sit Ups AT#2 V-Ups AT#3 V-Twist AT#4 Candlestick AT#5 Hollow Rock AT#6 Arch Rocks AT#7 Flying Acuaman AT#8 Star Plank AT#9 Side Plank Twist AT#10 L-Sit AT#11 The Human “X”
Page Page Page Page Page Page Page Page Page Page Page
111 112 112 113 113 114 114 115 115 116 116
BT#13 BT#14 BT#15 BT#16 BT#17 BT#18 BT#19 BT#20
Reverse Plank Side Plank Bow Glute Hold Good Morning Superman Acuaman Kneeling Bridge Floor Get Up
285
AT#12 Headstand Leg Raise AT#13 Knees to Elbows
Page 117 Page 118
Advice and Hints for Effective Core Training Effectively Train Your Core for Page 119 Strength, Power & Function A Well Developed Core Page 120 Improves Performance Basic Lower Body Exercises BL#1 Free Squat BL#2 Boot Slappers BL#3 Sumo Squats BL#4 Reverse Squat BL#5 Wall Squat BL#6 Bootstrappers BL#7 Lunge BL#8 Rear Lunge BL#9 Side Lunge BL#10 Calf Raises BL#11 Butt Raises
Page Page Page Page Page Page Page Page Page Page Page
123 123 124 124 125 125 126 126 127 127 128
Intermediate Lower Body Exercises IL#1 Bethaks or Hindu Squats IL#2 Squat with Leg Lifts IL#3 Chinese Wall Squat IL#4 Squat and Press IL#5 Squat and Twisting Press IL#6 Ankle Grabbers IL#7 Split Squat and Trunk Rotations IL#8 Rear Lunge and Reach IL#9 Forward Lunge and Reach IL#10 Diagonal Lunge and Bend IL#11 Crossover Lunge IL#12 Donkey Calf Raises IL#13 One Legged Deadlifts IL#14 One Legged Bootstrappers IL#15 One Legged Step Squat IL#16 Butt Lift Leg Raise IL#17 Hamstring Leg Lift IL#18 Step Ups IL#19 Side Step Ups IL#20 Semi Squat Jumps
Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page Page
131 132 133 133 134 134 135 136 136 137 137 138 138 139 139 140 140 141 141 142
Advanced Lower Body Exercises AL#1 The Rock Up Squat AL#2 Dragon Walking AL#3 One Leg Bird Squat AL#4 One Leg Squat AL#5 Squat Jumps AL#6 Knee Tucks AL#7 Star Jumps AL#8 Alternating Jumping Lunges
Page Page Page Page Page Page Page Page
145 146 147 147 148 149 149 150 286
Is Squatting Bad for your Back and Knees? Page 151 Proper Lower back Position Page 151 Raise on Your Toes? Basic Calisthenics Exercises BC#1 Marching BC#2 Jogging in Place BC#3 The Windmill BC#4 Reach and Bend BC#5 Standing Twist BC#6 Simulated Jump Rope BC#7 Jumping Jacks BC#8 Split Jump
Page Page Page Page Page Page Page Page
155 155 156 157 157 158 158 159
Intermediate Calisthenics Exercises IC#1 Steam Engine IC#2 The Woodchopper IC#3 Squat Thrust IC#4 8 Count Body Builders IC#5 Squat Plyo Push IC#6 Mountain Jumpers IC#7 Mountain Climbers
Page Page Page Page Page Page Page
163 163 164 165 166 167 168
Advanced Calisthenics Exercises AC#1 Burpees AC#2 Burpees Plus AC#3 Ice Skater Hops
Page 171 Page 172 Page 173
Animal Calisthenics AC#4 Bear Crawls AC#5 Alligator Walk AC#6 Crab Walk AC#7 Monkey Walk AC#8 3 Legged Dog Walk AC#9 Seal Walk AC#10 Duck Walk AC#11 Rabbit Hop AC#12 Frog Jump AC#13 Inch Worm
Page Page Page Page Page Page Page Page Page Page
174 175 175 176 176 177 178 178 179 179
The Over-All OptiFitness Progression Strategy
Page 185
The Preparation Phase Workouts
Page 187
Prep Workout 1 Prepare & Repair
Page 188
Prep Workout 2 Staff-Sergeant Moss’s Swedish System Page 191 Marching in Place Page 191 “Hips Firm” Position Page 192 Calve Raises Page 192 Squats Page 193 Balancing Exercises Page 194 Foot Grasping 287
Arm Raises and Twist Knee Push Up Side Plank Head Turning Trunk Turning with Arm Raise Trunk Back Bending Good Morning Side Bends Forward Lunge Diagonal Lunge with Arm Raise Crunch Reverse Crunch
Page Page Page Page Page Page Page Page Page Page Page Page
195 196 197 197 198 198 199 199 200 200 201 201
The Progression Phase Workouts
Page 205
How to Pick Exercises for Your Program
Page 207
Progression Workout 1 Set Program Strategy
Page 209
Progression Workout 2 Alternating Set Progression Strategy
Page 212
Progression Workout 3 Super Set Progression Strategy
Page 215
Progression Workout 4 Giant Set Progression Strategy
Page 218
Progression Workout 5 Circuit Progression Strategy
Page 221
Progression Workout 6 Peripheral Heart Action (PHA) Progression Strategy
Page 224
Improve Specific Exercises with Pyramids and Ladders
Page 228
The OptiFitness Phase Workouts
Page 230
OptiFitness Workout 1 Bodyweight Calisthenics Reps for Time Workout
Page 232
OptiFitness Workout 2 Bodyweight/Animal Calisthenics for Time Workout
Page 234
OptiFitness Workout 3 Time Rounds Workout
Page 236
OptiFitness Workout 4 EDT Escalating Density Training Time Zone Workout
Page 238
OptiFitness Workout 5 Tabata Interval Workout
Page 240
OptiFitness Workout 6 Blackjack Workout
Page 242
OptiFitness Workout 7 Watch the Clock Workout
Page 244
OptiFitness Workout 8 Aerobic Interruption Workout
Page 246
288
OptiFitness Workout 9 Fartlek Interruption Workout
Page 248
OptiFitness Workout 10 Active Rest Intervals Workout
Page 250
The Importance of Keeping a Workout Journal
Page 255
How to Use and Fill in the Workout Journal Sheets
Page 256
Printable Workout Journal Sheets
Page 259
Final Thoughts: Expend Time & Energy and Succeed!
Page 279
Index
Page 281
289
