The Pocket PT: No Gym, No Time, No Problem [1 ed.] 9780008441609, 0008441596

Table of contents :
COVER

TITLE PAGE

COPYRIGHT

NOTE TO READERS

INTRODUCTION

PART ONE — My Story

PART TWO — You Can Change Your Mindset

PART THREE — Let’s Get Started!

PART FOUR — Your 28-day Fitness Plan

Warming up + cooling down

My Easy Warm-Up

30-Second Jog on the Spot

10 Squats

30-Second Jog

10 Star Jumps

5 Lunges: With a High-Reach Stretch Per Side

10 Shoulder Rolls: Backwards and Forwards

The Ideal Cool-Down

Kneeling Hip Flexor Stretch

Pectoral Wall Stretch

Lying Figure-4 Stretch

Shoulder Cross Stretch

Standing Calf Stretch

Overhead Triceps Stretch

Quad Stretch

Hamstring/Calf Stretch

EXERCISE GUIDE

Ab exercises

Russian Twists

Crunches

Sit-Ups

Leg Raises

Plank Hip Rotations

Bicycle Crunches

Sit-Up Russian Twists

Tucks

V-Ups

Commandos

Leg exercises

Bodyweight Squats

Dumbbell Reverse Lunges

Curtsy Lunges With Dumbbell Bicep Curls

Straight-Leg Deadlifts With Dumbbells

Power Squats

Goblet Squats With Dumbells

Dumbbell Glute Bridges

Split Squats With Dumbbells

Reverse Dumbbell Lunges With Pulses

Curtsy Lunges With Dumbbells

Lateral Lunges

Reverse Lunge With Knee Drives

Arm exercises

Bodyweight Renegade Rows

Bicep Curls Into Shoulder Presses With Dumbbells

Lateral Raises With Dumbbells

Lying Chest Press With Dumbbells

Dumbbell Upright Row

Dumbbell Flyes

Bent-Over Rows With Dumbbells

Press-Ups

Renegade Row With Dumbbells

Shoulder Press

Close-Grip Dumbbell Presses

Cardio exercises

Reverse-Lunge Leg Drives

Jump Lunges

Squat Jacks

Squat Jumps

Squat Thrusters

Squat Oblique Crunches

1½ Squat Jumps

Skater Lunges

Belt Kicks

Step-Back Burpees

Groiners

Plank Jacks

Mountain Climbers

Cross Climbers

Alternate Knee Taps

Star Jumps

Sprint on the Spot

High Knees

Knees

Burpees

Push-Back Knee Drives

Snap Jumps

Suicide Drills

Tuck Jumps

Fast Air Punches

Walkouts

Full body exercises

Dumbbell Squat To Upright Rows

Dumbbell Squat Presses

Reverse-Lunge Bicep Curls With Dumbbells

Deadlift Into Shoulder Press

Burpee Renegade Row Presses

Weighted Burpee Into Shoulder Press

THE PLAN

WEEK ONE — The Warm-up

Day 1 – Monday: 30-Minute HIIT Circuit

Day 2 – Tuesday: Full-Body Strength Workout

Rest Day 3 – Wednesday

Day 4 – Thursday: 30-Minute HIIT Session

Day 5 – Friday: Full-Body Workout

Rest Days 6 + 7 – Saturday + Sunday

WEEK TWO — Warrior in the Making

Day 8 – Monday: HIIT and abs

Day 9 – Tuesday: Legs Blitz

Day 10 – Wednesday: Upper-Body Focus

Rest Day 11 – Thursday

Day 12 – Friday: HIIT and abs

Day 13 – Saturday: Full-Body Workout

Rest Day 14 – Sunday

WEEK THREE — Fit, Strong and Healthy

Day 15 – Monday: Full Body and Hiit

Day 16 – Tuesday: Legs and Hiit

Day 17 – Wednesday: Full-Body Workout

Rest Day 18 – Thursday

Day 19 – Friday: Upper Body and Hiit

Day 20 – Saturday: Full-Body and abs

Rest Day 21 – Sunday

WEEK FOUR — The Final Battle

Day 22 – Monday: Leg Day

Day 23 – Tuesday: Upper-Body Session

Day 24 – Wednesday: Full-Body Workout

Rest Day 25 – Thursday

Day 26 – Friday: HIIT and abs

Day 27 – Saturday: HIIT and abs

Rest Day 28 – Sunday

MOVING FORWARDS

ACKNOWLEDGEMENTS

ABOUT THE PUBLISHER