The Home Workout Manual

Citation preview

THE

H OME WORKOUT MANUAL INCLUDES: CONTAINS

200 EXERCISE

VIDEOS

EDDIE INGRAM

THE

HOME

WORKOUT MANUAL

A CKNOWLEDGEMENTS

THANK YOU TESSA INGRAM For your photography skills and tolerating me as a brother @tessai_art

ANDREW HARLOW For being an excellent mentor

CHIMP CALISTHENICS COMMUNITY For being awesome @chimpcalisthenics

D ISCLAIMER LEGAL DISCLAIMER The content of this book is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any condition or disease. By reading this book you understand that the information is not intended as a substitute for consultation with a licensed practitioner. Please consult with your own GP or healthcare specialist regarding the suggestions and recommendations made in this book. The use of this book implies your acceptance of this disclaimer. The publisher and the author make no guarantees concerning the level of success you may experience by following the advice and strategies contained in this book, and you accept the risk that results will differ for each individual.

ONTENTS

C INTRODUCTION WARM UP

PROGRAMS LEVEL 1 LEVEL 2 LEVEL 3

EXERCISES

PUSH

LEVEL 1 LEVEL 2 LEVEL 3

16 21 25

PULL

LEVEL 1 LEVEL 2 LEVEL 3

29 35 37

LEGS

LEVEL 1 LEVEL 2 LEVEL 3

39 45 49

CORE

LEVEL 1 LEVEL 2 LEVEL 3

52 57 62

HIIT

LEVEL 1 LEVEL 2 LEVEL 3

65 71 75

80 85 90

STRETCHING RECOVERY 104 SLEEP 107 NUTRITION RELAXATION 111

FINAL WORDS

I

NTRODUCTION OVERVIEW

The home workout manual is an ebook created to help you find fun, creative ways to get fit at home. All the exercises used in this book require either minimal equipment or equipment that is available in most homes e.g. backpacks, chairs, broomsticks etc. These exercises are graded from beginner (level 1) all the way up to advanced (level 3). Whether you are new to exercise or a seasoned gym monkey, this book will provide some new exercise ideas you can do from the comfort of your own home.

WHO IS THIS EBOOK FOR? Anyone. This ebook contains exercises for all ability levels. The workouts are suitable for both men and women. Choose your workouts from the sample programs or create your own using the list of exercises.

6

I

NTRODUCTION

WHAT IS INCLUDED? This ebook contains 200 strengthening & HIIT exercises complete with video demonstrations. Also included are sample programs as well as detailed instructions on stretching and optimising recovery. The exercises are grouped into 5 categories:

PUSH PULL LEGS CORE HIIT

Upper body pressing motion Muscles groups:

Chest, Tricep, Shoulder

Upper body pulling motion Muscles groups:

Upper back, Bicep

Lower body pressing & pulling Muscles groups:

Quad, Hamstring, Glute

Strengthening the midsection Muscles groups:

Ab, Oblique, Lower back

High Intensity Interval Training Short bouts of cardiovascular exercises

7

I

NTRODUCTION

WHAT EQUIPMENT DO I NEED? Basically nothing. You can complete the majority of the exercises without any equipment and have a productive workout. Look for the following symbols on the exercise description so you know what equipment you will need:

NOTHING

BROOMSTICK

PULL-UP BAR

BACKPACK

RESISTANCE BANDS

CHAIRS

HOW DO I KNOW WHICH EXERCISES TO DO? The implementation of exercises into a weekly plan is referred to as an exercise program. This ebook includes several pre-made programs that are grouped based on equipment available and difficulty level. Choose one of these programs to get started or create your own.

8

W

ARM UP

CONGRATULATIONS Congratulations reader. You have not skipped the warm up section. You clearly understand the importance of maintaining healthy joints and tissues and as such I tip my hat to you through the medium of this ebook. May you live long and prosper!

HOW LONG SHOULD I WARM UP FOR? I may have a biased perspective, given the inordinate amount of time I have spent in gyms as a personal trainer, but many people I would see training in the gym would fall into two categories:

HYPERCHONDRIAC HARRY

TENDONITIS TERRY 9

W

ARM UP

HYPERCHONDRIAC HARRY Hypochondriac Harry spends the first hour of his warm up making his rounds on every piece of cardio equipment The second hour of the warm up consists of bringing out his museum of exercise bands, foam rollers, mobility balls and questionable apparatus to meticulously work through his body. Finally Harry is ready to train although he is usually pretty tired by now so decides to call it a day here.

TENDONITIS TERRY Tendonitis Terry doesn’t mess around. He makes sure to come to the gym in his favourite tank top even in the middle of winter. Warmth is for wusses. He barely has time to put his bag down before he storms over to the bench press, piles on as many plates as will fit on the bar and in a Herculean effort, lies down and attempts to pick up this monstrous weight. Terry races out of the gym, kicking over the foam rollers on his way, to get his post workout shake, all the time wondering why his elbows feel like they are on fire.

10

W

ARM UP

My point here is that you don’t need to take more than 1520 minutes to have an effective warm up. We are looking for simplicity and effectiveness. My general recommendations are as follows:

1

LOCOMOTION Many people who have sedentary jobs get injured when going to exercise directly after sitting for a long period. Because of this I recommend at least 5 minutes (preferably 10) of low intensity activity such as walking prior to exercise. This will help to circulate fluid within the body.

11

W

2

ARM UP

FUNCTIONAL MOVEMENT Functional movements emulate activities performed in daily life and integrate the whole body. The 6 fundamental movements I recommend are:

SQUAT

LUNGE

HINGE

TWIST

PUSH

PULL

Pick an easy version for each of these movement patterns and cycle through them 2-3 times at a fast pace for 10 repetitions each.

12

W

3

ARM UP

DYNAMIC STRETCHING Dynamic stretching is a style of stretching that involves moving a limb through the full range of motion (as opposed to typical static stretching in which you hold the limb at the end range, this will be covered later). The dynamic stretches I recommend are as follows:

ARM CIRCLES

LEG SWINGS (FRONT/SIDE)

GROUND TO OVERHEAD

ARM CROSSES

Start by performing the movement slowly and gradually build up speed and momentum. Aim for 10 repetitions per stretch.

13

W

4

ARM UP

WEAK LINK STRETCHING The final part of the warm up consists of a small amount of static stretching. The majority of the static stretching work we will be doing will be in the stretching section. Weak links refers to the links in the kinetic chain that are susceptible to injury. For most people this will include:

WRIST

ANKLE

NECK

WARM UP SUMMARY Locomotion 6 functional movements Dynamic stretching Static stretching

5-10 mins 2-3 rounds of 10 reps 10 reps per stretch 30 seconds per stretch

14

THE

EXERCISES

THE

EXERCISES

P

USH

16

P

LEVEL 1

USH KNEELING PRESS UP Start in plank position. Knees on the floor. Lower chest to floor.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

HYBRID PRESS UP Start in plank position. Lower chest to floor. Kneeling press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

PARTIAL PRESS UP Place blocks underneath chest. Perform a standard press up

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

PRESS UP Start in plank position. Lower chest to floor.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

17

P

LEVEL 1

USH INCLINE PRESS UP Place hands on chair. Perform press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

L DIPS Place hands behind you on chair. Bend the elbows.

KEY MUSCLES

VIDEO

Pectorals Triceps

FROG STAND Place hands shoulder width. Elbows on outside of knees.

KEY MUSCLES

VIDEO

Deltoids Triceps

BANDED TRICEP KICKBACK Attach band to hip height object. Hold onto the band. Extend the elbow.

KEY MUSCLES

VIDEO

Triceps

18

P

LEVEL 1

USH BANDED FRONT RAISE Loop band around back of thigh. Extend arm forwards.

KEY MUSCLES

VIDEO

Deltoids

BANDED LATERAL RAISE Loop band underneath the knee. Extend arms to the side.

KEY MUSCLES

VIDEO

Deltoids

BANDED TRICEP EXTENSION Loop band over head. Extend arms out in front.

KEY MUSCLES

VIDEO

Triceps

BANDED OVERHEAD TRICEP EXTENSION Hold onto band behind the back. Extend opposite arm to sky.

KEY MUSCLES

VIDEO

Triceps

19

P

LEVEL 1

USH BANDED INCLINE FLY Loop band around the thigh. Extend arm up at 45 degree angle.

KEY MUSCLES

VIDEO

Pectorals Deltoids

DOWEL HORIZONTAL PRESS Hold dowel straight out overhead. Pull dowel behind head.

KEY MUSCLES

VIDEO

Deltoids

20

P

LEVEL 2

USH CLOSE GRIP PRESS UP Place hands under shoulders. Perform press up. Keep elbows tucked in to body.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

WIDE GRIP PRESS UP Place hands 2 x shoulder width distance. Perform press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids

PIKE PRESS UP Start in downward dog. Lower head to floor.

KEY MUSCLES

VIDEO

Deltoids Triceps

DECLINE PRESS UP Place feet on chair. Lower chest to floor.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

21

P

LEVEL 2

USH EXTENDED PRESS UP Place hands on chairs either side. Lower chest to floor.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

SCAPULA RETRACTED PRESS UP Protract scapula at top of the rep. Retract scapula at bottom of the rep.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

X PRESS UP Imagine a box in front of you. Place hands at opposite corners. Press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

BANDED PRESS UP Place band in hands & loop over the neck. Perform press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

22

P

LEVEL 2

USH DIPS Place hands on chairs either side. Lift feet. Lower chest to floor.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

WALL SKULLCRUSHER Place hands on wall. Lower elbows to wall. Tuck in elbows.

KEY MUSCLES

VIDEO

Triceps

PLANCHE LEAN Start in plank position. Walk your upper body forwards. Protract scapula.

KEY MUSCLES

VIDEO

Deltoids Abdominals

ADVANCED FROG STAND Place hands shoulder width. Place knees on elbows. Straighten arms.

KEY MUSCLES

VIDEO

Deltoids Abdominals

23

P

LEVEL 2

USH DOWEL BEHIND THE NECK PRESS Attach band to hip height object. Loop band around the dowel. Press behind neck.

KEY MUSCLES

VIDEO

Deltoids Triceps

24

P

LEVEL 3

USH ARCHER PRESS UP Place hands 2 x shoulder width. Lean weight onto one hand. Extend other arm.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

SINGLE ARM PRESS UP Lean weight onto one hand. Tilt opposite shoulder towards ceiling & press.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

DYNAMIC PRESS UP Place blocks either side of hands. Explode up from press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

SPIDERMAN PRESS UP See X press up. Lift back leg to crunch the body in during the press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

25

P

LEVEL 3

USH HINDU PRESS UP Start in downward dog. Scoot head close to floor & go into close grip press.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

PSEUDO PLANCHE PRESS UP Start in planche lean. Press your chest to floor, keeping the forward lean.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

UNDERHAND PRESS UP Turn hands to face feet & lean forwards slightly. Perform press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

SPHYNX PRESS UP Place hands on floor in line with head. Lower elbows to floor.

KEY MUSCLES

VIDEO

Deltoids Triceps

26

P

LEVEL 3

USH WEIGHTED PRESS UP Fill backpack with desired weight/water bottles. Perform press up.

KEY MUSCLES

VIDEO

Pectorals Deltoids Triceps

BENT ARM TUCK PLANCHE Place hands shoulder width. Bend elbows & tuck legs into body.

KEY MUSCLES

VIDEO

Deltoids Triceps Abdominals

TUCK PLANCHE Start in planche lean. Bring feet in towards body. Tuck in elbows.

KEY MUSCLES

VIDEO

Deltoids Abdominals

HANDSTAND SHOULDER TAPS Start in handstand (chest facing wall). Tap opposite shoulders.

KEY MUSCLES

VIDEO

Deltoids

27

P

LEVEL 3

USH WALL HANDSTAND PRESS UP Start in handstand (chest facing wall). Lower head to floor & press.

KEY MUSCLES

VIDEO

Deltoids Triceps

28

THE

EXERCISES

P

ULL

29

P

LEVEL 1

ULL ASSISTED PULL UP Place feet on chair underneath bar. Pull chin over bar.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

INVERTED ROW Place feet on chair underneath & behind bar, Pull chest to touch bar.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

BANDED ROW Loop band around underside of foot. Pull band to chest level.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

SEATED BANDED ROW Sit at a 90 degree angle. Loop band around foot. Pull to chest level.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

30

P

LEVEL 1

ULL CONTRALATERAL BANDED ROW Hold band with right hand. Left leg comes forward. Pull to waist.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

IPSILATERAL BANDED ROW Hold band with right hand. Right leg comes forward. Pull to waist.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

RENEGADE ROW Start in plank position. Alternate rowing with right & left hand.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

STRAIGHT ARM BANDED ROW Loop band around foot. Lean forwards & pull arm back (straight elbow).

KEY MUSCLES

VIDEO

Lats

31

P

LEVEL 1

ULL DOWEL ROW Loop band under feet & around dowel. Lean forward & pull dowel to chest.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

DOWEL UNDERHAND ROW Perform dowel row but with hands turned away from the body.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

DOWEL X ROW Attach band to hip height object. Pull diagonally, alternating angles.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

FACE PULL Loop band around head height object. Pull band to eye level.

KEY MUSCLES

VIDEO

Rear deltoid

32

P

LEVEL 1

ULL BAND PULL APART Hold band out in front. Pull band apart until it touches the chest.

KEY MUSCLES

VIDEO

Rear deltoid

BAND REAR DELT FLY Hold band to floor with one hand. Other hand pulls out to the side.

KEY MUSCLES

VIDEO

Rear deltoid

DOORFRAME REAR DELT FLY Place back of elbows on either side of the doorframe. Press arms out.

KEY MUSCLES

VIDEO

Rear deltoid

BANDED PULLDOWN Attach band to head height object. Kneel & pull band down.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

33

P

LEVEL 1

ULL BANDED CURL Lie on your back with band looped around the foot. Bend the elbow to end range.

KEY MUSCLES

VIDEO

Biceps

34

P

LEVEL 2

ULL PULL UP Place hands 1.5 x shoulder width distance. Palms face away. Pull chest to bar.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

CHIN UP Place hands shoulder width. Palms face you. Pull chest to bar.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

MIXED GRIP CHIN UP Place one hand in chin up position, the other in pull up positing. Pull chest to bar.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

UNDERHAND INVERTED ROW Place chair underneath & behind bar. Palms facing you. Pull chest to bar.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

35

P

LEVEL 2

ULL LYING REAR DELT FLY Place backs of elbows on chairs either side of you. Press elbows away from you.

KEY MUSCLES

VIDEO

Rear deltoid

36

P

LEVEL 3

ULL WEIGHTED PULL UP See pull up. Add backpack with desired weight/water bottles.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

WEIGHTED CHIN UP See pull up. Add backpack with desired weight/water bottles.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

ARCHED BACK PULL UP See pull up. Arch back before starting each rep. Maintain arched position.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

ARCHER CHIN UP Start pull up with a wide grip. Pull body towards one arm.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

37

P

LEVEL 3

ULL ROTATING PULL UP Mixture between a pull up and tuck lever. Keep knees tucked in.

KEY MUSCLES

VIDEO

Lats Rhomboids Biceps

TUCK LEVER Keep arms straight. Tuck knees into chest. Body horizontal.

KEY MUSCLES

VIDEO

Lats Abdominals

CHICKEN WINGS Place forearms on chairs either side of you. Press forearms down & lift feet.

KEY MUSCLES

VIDEO

Lats Abdominals Deltoids

ADVANCED RENEGADE ROW See renegade row. Add press up in between each repetition.

KEY MUSCLES

VIDEO

Lats Biceps Pectorals

38

THE

EXERCISES

L

EGS

39

L

LEVEL 1

EGS SQUAT Place feet just outside hips. Toes forward. Bend knees & tilt torso forward.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

PAUSE SQUAT See squat. Add pause at the bottom of the movement before standing.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

WALL SQUAT Place back against the wall. Squat down with toes pointed forwards & hold.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

BANDED SQUAT See squat. Loop band around the underside of the knee.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

40

L

LEVEL 1

EGS LUNGE Take a 1 metre step forwards. Bend knees & touch rear knee on the floor.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

REVERSE LUNGE See lunge. Rather than stepping forwards, take a step backwards.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

STEP UP Place foot on chair. Press with this leg & drive the other knee up.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

HIP THRUST Lie on your back with feet hip width. Press the hips to ceiling.

KEY MUSCLES

VIDEO

Hamstrings Gluteals

41

L

LEVEL 1

EGS DONKEY KICK Bring knee in to chest. Drive the leg backwards horizontally.

KEY MUSCLES

VIDEO

Gluteals

GLUTE KICKBACKS Swing leg backwards using the glute muscles. Keep leg straight.

KEY MUSCLES

VIDEO

Gluteals

REVERSE HYPEREXTENSION Hold onto an object for support. Bring both legs up behind you.

KEY MUSCLES

VIDEO

Erector spinae Hamstrings Gluteals

SINGLE LEG REVERSE HYPEREXTENSION See reverse hyperextension. Extend one leg at a time. Alternate legs.

KEY MUSCLES

VIDEO

Erector spinae Hamstrings Gluteals

42

L

LEVEL 1

EGS CALF RAISE Stand on a step or stair on your tiptoes. Relax heels down then drive up.

KEY MUSCLES

VIDEO

Calves

MONSTER WALKS Loop band around knees. Keep in squat position & walk to the side.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

CLAM SHELLS Lie on your side with band looped around knees. Open the knees. Feet are touching.

KEY MUSCLES

VIDEO

Gluteals

BANDED LEG EXTENSION Loop band around chair and foot. Extend leg straight in front.

KEY MUSCLES

VIDEO

Quadriceps

43

L

LEVEL 1

EGS BANDED HAMSTRING CURL Attach band to floor height object. Bend knee away from band.

KEY MUSCLES

VIDEO

Hamstrings

BANDED PULL THROUGHS Attach band to floor height object. Pull band through the legs to stand.

KEY MUSCLES

VIDEO

Hamstrings Gluteals

44

L

LEVEL 2

EGS SQUAT JUMP Explode out of a squat. Swing arms behind you. Land in squat.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

SUMO SQUAT Place feet 3 x hip width. Perform squat. Press knees out to the sides.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

SPLIT LUNGE Place foot behind you on a chair. Perform a lunge. Maintain upright torso.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

SIDE LUNGE Place feet 3 x hip width distance. Lower body onto one leg, other leg stays straight.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

45

L

LEVEL 2

EGS AROUND THE WORLD LUNGE Perform: Lunge. Side lunge Reverse lunge

KEY MUSCLES

VIDEO

Quadriceps Gluteals

LUNGE TO REVERSE LUNGE Perform lunge then scoot leg back into a reverse lunge position.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

CURTSY LUNGE Place leg out in front at a diagonal angle. Lunge here.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

REVERSE CURTSY LUNGE Place leg behind you at a diagonal angle. Lunge here.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

46

L

LEVEL 2

EGS JUMPING SWITCH LUNGE As you come up from the lunge, jump and switch stance to lunge again.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

LUNGE TWIST Hold onto a dowel. Lunge and twist the side of the forwards leg.

KEY MUSCLES

VIDEO

Quadriceps Obliques Gluteals

HYPEREXTENSION Place feet underneath hip height object. Hips over chair. Lift torso.

KEY MUSCLES

VIDEO

Erector spinae Hamstrings Gluteals

FROG HIP THRUST Place the soles of the feet together. Lift bum away from floor as in a hip thrust.

KEY MUSCLES

VIDEO

Hamstrings Gluteals

47

L

LEVEL 2

EGS DUCK WALK Start in a squat position. Hands behind head. Walk here.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

DOWEL STIFF LEG DEADLIFT Loop band around feet & dowel. Keep torso straight & hinge.

KEY MUSCLES

VIDEO

Erector spinae Hamstrings Gluteals

KANG SQUAT Lower torso to floor with legs straight. Transition into a squat.

KEY MUSCLES

VIDEO

Quadriceps Hamstrings Gluteals

48

L

LEVEL 3

EGS SISSY SQUAT Stand on your tiptoes. Lean back and squat, bringing the knees forward.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

SKATER SQUAT Hold onto an object for support. Lower rear knee to floor.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

PISTOL SQUAT Stand on one leg. Other leg extends up as you squat down. Hands forward.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

SINGLE LEG WALL SQUAT See wall squat. Extend one leg out from the wall squat position. Hold here.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

49

L

LEVEL 3

EGS WEIGHTED SQUAT See squat. Fill backpack with desired weight/water bottles.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

WEIGHTED LUNGE See lunge. Fill backpack with desired weight/water bottles.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

RUNNER'S LUNGE Start lunge with opposite arm forwards. Switch arms & drive knee up.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

NORDIC CURL Place feet under sofa/bed. Bend your legs whilst pushing gently with arms.

KEY MUSCLES

VIDEO

Hamstrings

50

L

LEVEL 3

EGS FEET ELEVATED HIP THRUST Place feet on a chair. Lift hips to ceiling. Contract at the top.

KEY MUSCLES

VIDEO

Hamstrings Gluteals

SINGLE LEG HIP THRUST See hip thrust. Extend one leg out straight & perform a hip thrust.

KEY MUSCLES

VIDEO

Hamstrings Gluteals

SWITCH STANCE JUMPS Start in a squat with one leg beind the other. Jump & switch leg positions.

KEY MUSCLES

VIDEO

Quadriceps Gluteals

SINGLE LEG BANDED DEADLIFT Loop band underneath foot. Lean forwards & extend the other leg/arm.

KEY MUSCLES

VIDEO

Erector spinae Hamstrings Gluteals

51

THE

EXERCISES

C

ORE

52

C

LEVEL 1

ORE BIRD DOG Start in table top position. Extend opposite arm & leg out straight.

KEY MUSCLES

VIDEO

Abdominals Gluteals

DEAD BUG Start on your back with legs & arms up. Extend opposite arm & leg.

KEY MUSCLES

VIDEO

Abdominals

SIT UP Hook feet under sofa or bed. Lift torso. Maintain a straight back.

KEY MUSCLES

VIDEO

Abdominals

FOREARM PLANK Start in plank position. Place forearms on the floor. Body straight.

KEY MUSCLES

VIDEO

Abdominals Deltoids

53

C

LEVEL 1

ORE PLANK Hold plank position. Body straight. Protract scapula. Feet close.

KEY MUSCLES

VIDEO

Abdominals Deltoids

SIDE PLANK Place elbow under shoulder. Lift hips & straighten body. Hold here.

KEY MUSCLES

VIDEO

Obliques

FLUTTER KICKS Start in a hollow body position. Alternate lifting each leg in a running motion.

KEY MUSCLES

VIDEO

Abdominals

UNDER OVERS Start in a hollow body position. Alternate rotating each foot over the other.

KEY MUSCLES

VIDEO

Abdominals

54

C

LEVEL 1

ORE LEG RAISES Lie on your back with your hands under your bum. Lift legs straight up.

KEY MUSCLES

VIDEO

Abdominals

HEEL TAPS Tuck feet in towards bum. Alternate tapping the side of each heel.

KEY MUSCLES

VIDEO

Abdominals Obliques

CRUNCHES Lie on your back. Come up to a halfway sit up. Bend the back.

KEY MUSCLES

VIDEO

Abdominals

BOAT POSE Place body in an inverted V shape. Bend the legs and extend arms to the sides.

KEY MUSCLES

VIDEO

Abdominals

55

C

LEVEL 1

ORE SUPERMAN Lie on your front with arms & legs outstretched. Lift arms & legs. Look forward.

KEY MUSCLES

VIDEO

Erector spinae

HOLLOW BODY HOLD Start in a hollow body position. Extend arms to the sides & hold here.

KEY MUSCLES

VIDEO

Abdominals

WOOD CHOPPER Start in a lunge position. Left both arms at a diagonal angle away from thigh.

KEY MUSCLES

VIDEO

Obliques

PALLOF PRESS Attach band to shoulder height object. Press clasped hands forwards.

KEY MUSCLES

VIDEO

Obliques

56

C

LEVEL 2

ORE EXTENDED LEG RAISE Hold onto a sturdy obejct. Perform leg raise & 'pop' hips towards the sky.

KEY MUSCLES

VIDEO

Abdominals

HANGING KNEE RAISE Hold onto the bar. Bring knees in towards chest. Lower down.

KEY MUSCLES

VIDEO

Abdominals

HANGING KNEE RAISE HOLD Hold onto the bar. Bring knees in towards chest. Hold here.

KEY MUSCLES

VIDEO

Abdominals

HANGING LEG RAISE Hold onto the bar. Bring legs up to horizontal. Keep legs straight.

KEY MUSCLES

VIDEO

Abdominals

57

C

LEVEL 2

ORE HALF L SIT Sit with legs extended. Place hands forwards. Lift feet.

KEY MUSCLES

VIDEO

Abdominals

EXTENDED PLANK Start in plank position. Walk hands forwards. Hold here.

KEY MUSCLES

VIDEO

Abdominals

TIGER BEND PLANK Start in plank position. Lower each forearm to the ground seperately.

KEY MUSCLES

VIDEO

Abdominals Deltoids

PLANK SHOULDER TAPS Start in plank position. Alternate between tapping opposite shoulders.

KEY MUSCLES

VIDEO

Abdominals Deltoids

58

C

LEVEL 2

ORE SIDE PLANK SCOOPS Start in a full side plank. Scoop opposite arm under body. Extend arm up.

KEY MUSCLES

VIDEO

Abdominals Obliques Deltoids

PLANK TO SIDE PLANK Start in a plank position. Transition to a side plank. Extend up.

KEY MUSCLES

VIDEO

Abdominals Obliques Deltoids

ANKLE TAPS Lie on your back with arms outstretched. Tap opposite hand to ankle.

KEY MUSCLES

VIDEO

Abdominals Obliques

HOLLOW BODY CRUNCHES Start in a hollow body position. Bring chest & knees together.

KEY MUSCLES

VIDEO

Abdominals

59

C

LEVEL 2

ORE ROTATING SITUP See sit up. Add rotation of the torso at the top of the movement.

KEY MUSCLES

VIDEO

Abdominals Obliques

WINDSCREEN WIPERS Lie on your back with legs up. Rotate hips to bring legs down either side.

KEY MUSCLES

VIDEO

Abdominals Obliques

RUSSIAN TWIST Start in boat pose. Hold onto a water bottle. Rotate torso.

KEY MUSCLES

VIDEO

Abdominals Obliques

BANDED WOODCHOPPER Attach band to shoulder height object. Rotate torso with straight arms.

KEY MUSCLES

VIDEO

Obliques

60

C

LEVEL 2

ORE KNEE TO ELBOW Lie on your back. Touch opposite knee to elbow. Alternate sides.

KEY MUSCLES

VIDEO

Abdominals Obliques

61

C

LEVEL 3

ORE L SIT Place hands on books/blocks. Lift legs & bum from the floor. Legs straight.

KEY MUSCLES

VIDEO

Abdominals

HANGING L SIT See hanging leg raise. Maintain legs in outstretched position.

KEY MUSCLES

VIDEO

Abdominals

L SIT TO TUCK PLANCHE See L sit. See tuck planche. Alternate between L sit & tuck planche.

KEY MUSCLES

VIDEO

Abdominals Deltoids

1 ARM PLANK Start in plank position. Shift weight into one hand & lift opposite hand.

KEY MUSCLES

VIDEO

Abdominals Deltoids

62

C

LEVEL 3

ORE IMPOSSIBLE PLANK Place one end on the dowel on the floor. Hold dowel & perform plank.

KEY MUSCLES

VIDEO

Abdominals Obliques Deltoids

WEIGHTED PLANK See forearm plank. Add backpack with weight/water bottles.

KEY MUSCLES

VIDEO

Abdominals Deltoids

360 LEG RAISE See leg raise. As you bring the legs up, bring them out to the sides.

KEY MUSCLES

VIDEO

Abdominals

STRADDLE LEG RAISE See hanging leg raise. As you bring the legs up, bring the feet apart.

KEY MUSCLES

VIDEO

Abdominals

63

C

LEVEL 3

ORE DRAGON FLAG Hold onto a sturdy object. Lift legs & torso in a straight line. Hold here.

KEY MUSCLES

VIDEO

Abdominals Lats

V-UPS Lie on your back. Throw torso towards legs as you bring the legs up straight.

KEY MUSCLES

VIDEO

Abdominals

TURKISH GET UP Press water bottle to sky. Use other hand & foot to move the body into a lunge.

KEY MUSCLES

VIDEO

Abdominals Obliques Deltoids

KNEE RAISE TWIST See assisted leg raise. Keep legs bent. Add a twist at the top of the raise.

KEY MUSCLES

VIDEO

Abdominals Obliques

64

THE

EXERCISES

H

IIT

65

H

LEVEL 1

IIT SPOT JOGGING Jog on the spot. Remain on the balls of your feet. Keep an upright torso. Increase pace to add difficulty.

VIDEO

SPOT SKIPPING Skip on the spot Hop on the same foot. Keep an upright torso. Increase jump height to add difficulty.

VIDEO

HIGH KNEES Jog on the spot. As you do so, bring the knees high up in front of you. Keep arms out in front to act as a counterweight.

VIDEO

BOX RUNNER Place a small box in front of you (1-3 inches). One foot begins on top of the box, the other on the floor. Alternate between foot positions.

VIDEO

66

H

LEVEL 1

IIT JUMPING JACKS Start in a standing position with feet together, arms by your sides. Jump and slide feet out to the side. Extend arms out to the side at the same time.

VIDEO

BACKWARD HOPS Start as if you are spot jogging. Hop backwards and land on the same foot. Other leg comes forwards and repeat the sequence.

VIDEO

SCISSOR SWITCHES Start with feet at 2 x hip width distance. Hop and bring one foot over the other. Alternate between leg positions.

VIDEO

STANCE SWITCHES Start with one leg in front of the other. Hop and switch leg position (back leg comes forwards, front leg goes backwards).

VIDEO

67

H

LEVEL 1

IIT STAIR JOGGING Jog up the stairs. Maintain an upright torso. To increase difficulty skip stairs. Take care with foot positioning.

VIDEO

STAIR CRAWLING Place hands and feet on the stairs. Crawl in a contralateral motion (as right arm is forwards, left leg is back and vice sersa. Reverse the motion to come down.

VIDEO

BURPEE Start with a standing jump. Place hands on the floor in front of your feet. Kick feet behind you to get into a plank position, reverse this motion.

VIDEO

MOUNTAIN CLIMBERS Start in a plank position. Draw one knee into the chest. Alternate between drawing the knee into the chest & kicking the other back.

VIDEO

68

H

LEVEL 1

IIT ICE SKATERS Start in a standing position. Lean forwards and touch opposite hand to foot (right hand to left foot and vice versa). Repeat on the opposite side.

VIDEO

SQUAT PUNCHES Start in a squat position. Alternate between punching the arms out in front of you. Maintain the squat position. Torso is upright.

VIDEO

STICK GAME Start with a stick in front of you balanced on one end. Drop the stick to one side, as you do so, lunge to that side and place the opposite leg behind you.

VIDEO

BEAR CRAWLS Start in a table top position. Place left arm forwards, right leg backwards. Step forwards with right arm and bring left knee to left hand.

VIDEO

69

H

LEVEL 1

IIT LATERAL BEAR CRAWLS Start in table top position. Simultaneously step the left hand and left leg out to the side. Then step the right hand and right leg in towards the left.

VIDEO

GIBBON CRAWL Start in a squat position. Place hands on the floor to the side and temporarily shift your weight into the hands. Scoot body over to the side.

VIDEO

INCHWORMS Start in a forward fold position. Walk the hands forwards on the floor until you reach a plank position. Walk the feet up to reach the hands. Reverse the motion.

VIDEO

70

H

LEVEL 2

IIT BURPEE SQUAT Start in a squat position. Place hands on the floor in front of your feet. Kick feet behind you to get into a plank position, reverse this motion.

VIDEO

BURPEE TWIST See burpee. As you would normally come up for the jump in a burpee, turn your body to the side in a 'surfer' stance. Return to the burpee.

VIDEO

BURPEE TUCK JUMP Start with a standing tuck jump. Place hands on the floor in front of your feet. Kick feet behind you to get into a plank position, reverse this motion.

VIDEO

PLANK KNEE TO ELBOW Start in a plank position. Reach your opposite knee and elbow together until they touch. Repeat on the opposite side.

VIDEO

71

H

LEVEL 2

IIT PLANK ANKLE TAPS Start in a plank position with feet slightly wider than usual. Reach back with your arms to touch the hand to the opposite foot.

VIDEO

PLANK STANCE SWITCHES Start in a plank position. Hop using your legs and spread the feet to around 2 x hips width distance. Reverse the motion.

VIDEO

PLANK LUNGE SWITCHES Start in a plank position. Reach your leg up into a lunge position, with your foot landing just outside of the hand. Hop to reach the other leg forwards.

VIDEO

PLANK THRUSTERS Start in a plank position. Hop with your feet and bring both knees in towards your chest. Quickly move the feet back into position as you come down.

VIDEO

72

H

LEVEL 2

IIT SLAMS Start with hands clasped together, arms extended overhead. Bring both arms down between the legs. Reverse the motion.

VIDEO

LATERAL CHOP Start with hands clasped together, arms extended overhead. Bring both arms down to one side of the legs. Reverse the motion.

VIDEO

SIT THROUGH Start in table top position. Shift weight onto opposite hand and foot. Bring the other leg under the torso and extend here.

VIDEO

RUSSIAN KICK UP Start in a reverse table top position. Kick one of your legs up to the ceiling. Alternate legs. Keep hips elevated.

VIDEO

73

H

LEVEL 2

IIT LATERAL HOPS Hop on one foot and push off to the side. Land on the same foot and quickly transition to the other foot to hop in the opposite direction.

VIDEO

SQUAT TO HIGH KNEES Start in a squat position. Come into a standing position and extend one leg up towards the chest. Repeat this motion, alternating the leg that comes up.

VIDEO

WINDMILL ANKLE TAPS Stand with feet 2 x hip width distance. Reach opposite hand to foot. As you do so rotate the torso and extend the other hand up.

VIDEO

WEIGHTED SPOT JOGGING See spot jogging. Add a backpack with desired weight or water bottles. Use tight straps on the backpack to avoid hard contact on the back.

VIDEO

74

H

LEVEL 3

IIT ADVANCED JUMPING JACK Start in a standing position. Jump, and as you do so, bring the legs and arms out to the side. Keep legs and arms straight throughout the movement.

VIDEO

JUMPING ICE SKATERS See ice skaters. As you reach the end of the bottom position, explode up and jump to the side. Land on the opposite leg and repeat.

VIDEO

JUMPING SIT THROUGHS See sit throughs. Perform a sit through except rather than bringing the leg to the side, you bring the leg out in front of you. Return to plank on each repetition.

VIDEO

PLANK JACKS Start in a plank position. Hop using both your arms and legs. Bring the arms and legs out to the side to form a wide stance. From here, hop to return to centre.

VIDEO

75

H

LEVEL 3

IIT GIBBON HALF TURNS Start in a squat position. Place hands on the floor in front of you. Shift your weight onto your hand and rotate your body 180 degrees.

VIDEO

76

PROGRAMS

P ROGRAMS WHAT IS A PROGRAM? "A goal without a plan is just a wish" - Antoine De Saint-Exupery With regards to exercise, a program refers to a plan for the exercises you plan to do, how often you plan to do them and additional information such as sets, repetitions and timing. These programs will cover a weeks training.

TERMINOLOGY REP

Repetitions - the number of times you repeat a given movement.

SET

The number of times you repeat a given number of repetitions of a movement.

REST

The amount of time spent resting in between each set.

78

P ROGRAMS GENERAL LAYOUT The following programs contain full body workouts to be performed three times per week. I reccomend leaving a rest day in between, for example: Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

CIRCUIT VS TRADITIONAL The exercises can be performed in either of the following ways:

CIRCUIT

TRADITIONAL

EXERCISE LAYOUT PUSH EXERCISE

Cycling through the exercises

Performing one exercises after another.

Use whichever style of training you prefer to complete the exercises.

PULL EXERCISE LEG EXERCISE CORE EXERCISE HIIT EXERCISE

79

THE

PROGRAMS

B

EGINNER

LEVEL 1 80

B

LEVEL 1

EGINNER DAY 1 EXERCISE

SETS

REPS

REST

PARTIAL PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

SQUAT

3 SETS

12 REPS

60 SEC

BIRD DOG

3 SETS

12 REPS

60 SEC

ICE SKATERS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

FROG STAND

3 SETS

20 SEC

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

LUNGE

3 SETS

12 REPS

60 SEC

PLANK

3 SETS

30 SEC

60 SEC

GIBBON CRAWLS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

KNEELING PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

HIP THRUST

3 SETS

12 REPS

60 SEC

SIDE PLANK

3 SETS

30 SEC

60 SEC

JUMPING JACKS

5 SETS

30 SEC

30 SEC

DAY 2

EXERCISE

DAY 3

EXERCISE

81

B

LEVEL 1

EGINNER DAY 1 EXERCISE

SETS

REPS

REST

INCLINE PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

STEP UP

3 SETS

12 REPS

60 SEC

SUPERMAN

3 SETS

30 SEC

60 SEC

INCHWORMS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

L DIPS

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

REVERSE HYPEREXTENSION

3 SETS

12 REPS

60 SEC

WOODCHOPPER

3 SETS

12 REPS

60 SEC

STAIR JOGGING

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

PRESS UP

3 SETS

20 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

WALL SQUAT

3 SETS

60 SEC

60 SEC

HEEL TAPS

3 SETS

20 REPS

60 SEC

MOUNTAIN CLIMBERS

5 SETS

30 SEC

30 SEC

DAY 2 EXERCISE

DAY 3 EXERCISE

82

B

LEVEL 1

EGINNER DAY 1 SETS

REPS

REST

BANDED TRICEP EXTENSION

3 SETS

20 REPS

60 SEC

BANDED ROW

3 SETS

12 REPS

60 SEC

BANDED SQUAT

3 SETS

12 REPS

60 SEC

PALLOF PRESS

3 SETS

12 REPS

60 SEC

STICK GAME

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

DOWEL HORIZONTAL OVERHEAD PRESS

3 SETS

20 REPS

60 SEC

DOWEL ROW

3 SETS

12 REPS

60 SEC

CLAM SHELLS

3 SETS

20 REPS

60 SEC

FLUTTER KICKS

3 SETS

30 SEC

60 SEC

HIGH KNEES

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

BANDED LATERAL RAISE

3 SETS

20 REPS

60 SEC

RENEGADE ROW

3 SETS

12 REPS

60 SEC

MONSTER WALKS

3 SETS

30 SEC

60 SEC

BOAT POSE

3 SETS

30 SEC

60 SEC

BEAR CRAWLS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

83

B

LEVEL 1

EGINNER DAY 1 SETS

REPS

REST

HYBRID PRESS UP

3 SETS

12 REPS

60 SEC

INVERTED ROW

3 SETS

12 REPS

60 SEC

REVERSE LUNGE

3 SETS

12 REPS

60 SEC

LEG RAISES

3 SETS

12 REPS

60 SEC

BACKWARD HOPS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

PARTIAL PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

12 REPS

60 SEC

GLUTE KICKBACKS

3 SETS

20 REPS

60 SEC

SIT UP

3 SETS

12 REPS

60 SEC

BOX RUNNER

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

KNEELING PRESS UP

3 SETS

12 REPS

60 SEC

ASSISTED PULL UP

3 SETS

12 REPS

60 SEC

SINGLE LEG REVERSE HYPEREXTENSION

3 SETS

12 REPS

60 SEC

UNDER OVERS

3 SETS

30 SEC

60 SEC

SQUAT PUNCHES

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

84

THE

PROGRAMS

I

NTERMEDIATE

LEVEL 2 85

I

LEVEL 2

NTERMEDIATE DAY 1 SETS

REPS

REST

CLOSE GRIP PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

20 REPS

60 SEC

SQUAT JUMP

3 SETS

12 REPS

60 SEC

PLANK TO SIDE PLANK

3 SETS

12 REPS

60 SEC

BURPEE TWIST

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

WIDE GRIP PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

20 REPS

60 SEC

CURTSY LUNGE

3 SETS

12 REPS

60 SEC

HALF L SIT

3 SETS

30 SEC

60 SEC

PLANK ANKLE TAPS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

PIKE PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

20 REPS

60 SEC

DUCK WALK

3 SETS

30 SEC

60 SEC

HOLLOW BODY CRUNCHES

3 SETS

12 REPS

60 SEC

RUSSIAN KICK UPS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

86

I

LEVEL 2

NTERMEDIATE DAY 1 SETS

REPS

REST

DIP

3 SETS

12 REPS

60 SEC

LYING REAR DELT FLY

3 SETS

12 REPS

60 SEC

SPLIT LUNGE

3 SETS

12 REPS

60 SEC

ANKLE TAPS

3 SETS

20 REPS

60 SEC

SIT THROUGHS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

DECLINE PRESS UP

3 SETS

12 REPS

60 SEC

LYING REAR DELT FLY

3 SETS

12 REPS

60 SEC

HYPEREXTENSION

3 SETS

12 REPS

60 SEC

EXTENDED PLANK

3 SETS

30 SEC

60 SEC

SLAMS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

EXTENDED PRESS UP

3 SETS

12 REPS

60 SEC

LYING REAR DELT FLY

3 SETS

12 REPS

60 SEC

KANG SQUAT

3 SETS

12 REPS

60 SEC

SIDE PLANK SCOOPS

3 SETS

12 REPS

60 SEC

PLANK THRUSTERS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

87

I

LEVEL 2

NTERMEDIATE DAY 1 SETS

REPS

REST

BANDED PRESS UP

3 SETS

12 REPS

60 SEC

CONTRALATERAL BANDED ROW

3 SETS

12 REPS

60 SEC

DOWEL STIFF LEG DEADLIFT

3 SETS

12 REPS

60 SEC

BANDED WOODCHOPPER

3 SETS

12 REPS

60 SEC

BURPEE TUCK JUMP

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

DOWEL BEHIND THE NECK PRESS

3 SETS

12 REPS

60 SEC

IPSILATERAL BANDED ROW

3 SETS

12 REPS

60 SEC

LUNGE TWIST

3 SETS

12 REPS

60 SEC

RUSSIAN TWIST

3 SETS

20 REPS

60 SEC

PLANK LUNGE SWITCHES

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

SKULLCRUSHER

3 SETS

12 REPS

60 SEC

BANDED REAR DELT FLY

3 SETS

20 REPS

60 SEC

SIDE LUNGE

3 SETS

12 REPS

60 SEC

TIGER BEND PLANK

3 SETS

12 REPS

60 SEC

LATERAL CHOPS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

88

I

LEVEL 2

NTERMEDIATE DAY 1 SETS

REPS

REST

ADVANCED FROG STAND

3 SETS

30 SEC

60 SEC

PULL UP

3 SETS

12 REPS

60 SEC

JUMPING SWITCH LUNGE

3 SETS

12 REPS

60 SEC

HANGING KNEE RAISE

3 SETS

12 REPS

60 SEC

PLANK STANCE SWITCHES

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

PLANCHE LEAN

4 SETS

10 SEC

60 SEC

CHIN UP

3 SETS

12 REPS

60 SEC

FROG HIP THRUST

3 SETS

12 REPS

60 SEC

HANGING LEG RAISE

3 SETS

12 REPS

60 SEC

LATERAL HOPS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

SCAPULA RETRACTED PRESS UP

3 SETS

12 REPS

60 SEC

UNDERHAND INVERTED ROW

3 SETS

12 REPS

60 SEC

SUMO SQUAT

3 SETS

12 REPS

60 SEC

HANGING KNEE RAISE HOLD

3 SETS

30 SEC

60 SEC

WINDMILL ANKLE TAPS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

89

THE

PROGRAMS

A

DVANCED

LEVEL 3 90

A

LEVEL 3

DVANCED DAY 1 SETS

REPS

REST

1 ARM PRESS UP

4 SETS

5 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

20 REPS

60 SEC

PISTOL SQUAT

4 SETS

5 REPS

60 SEC

360 LEG RAISE

3 SETS

12 REPS

60 SEC

ADVANCED JUMPING JACK

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

PSEUDO PLANCHE PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

20 REPS

60 SEC

RUNNERS LUNGE

3 SETS

12 REPS

60 SEC

1 ARM PLANK

3 SETS

30 SEC

60 SEC

GIBBON HALF TURNS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

UNDERHAND PRESS UP

3 SETS

12 REPS

60 SEC

DOORFRAME REAR DELT FLY

3 SETS

20 REPS

60 SEC

SISSY SQUAT

3 SETS

12 REPS

60 SEC

V-UPS

3 SETS

12 REPS

60 SEC

JUMPING ICE SKATERS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

91

A

LEVEL 3

DVANCED DAY 1 EXERCISE

SETS

REPS

REST

DYNAMIC PRESS UP

3 SETS

12 REPS

60 SEC

CHICKEN WINGS

4 SETS

10 SEC

60 SEC

FEET ELEVATED HIP THRUST

3 SETS

12 REPS

60 SEC

L SIT

3 SETS

30 SEC

60 SEC

JUMPING SIT THROUGHS

5 SETS

30 SEC

30 SEC

EXERCISE

SETS

REPS

REST

WALL SHOULDER TAPS

3 SETS

12 REPS

60 SEC

LYING REAR DELT FLY

3 SETS

12 REPS

60 SEC

SINGLE LEG WALL SQUAT

4 SETS

10 SEC

60 SEC

DRAGON FLAG

4 SETS

10 SEC

60 SEC

PLANK JACKS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

SPIDERMAN PRESS UP

3 SETS

12 REPS

60 SEC

CHICKEN WINGS

4 SETS

10 SEC

60 SEC

NORDIC CURL

4 SETS

5 REPS

60 SEC

L SIT TO TUCK PLANCHE

3 SETS

12 REPS

60 SEC

ADVANCED JUMPING JACK

5 SETS

30 SEC

30 SEC

DAY 2

DAY 3 EXERCISE

92

A

LEVEL 3

DVANCED DAY 1 SETS

REPS

REST

BENT ARM TUCK PLANCHE

4 SETS

10 SEC

60 SEC

ADVANCED RENEGADE ROW

3 SETS

12 REPS

60 SEC

SINGLE LEG BANDED DEADLIFT

3 SETS

12 REPS

60 SEC

IMPOSSIBLE PLANK

4 SETS

10 SEC

60 SEC

GIBBON HALF TURNS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

HINDU PRESS UP

3 SETS

12 REPS

60 SEC

BANDED ROW

3 SETS

20 REPS

60 SEC

SINGLE LEG HIP THRUST

3 SETS

12 REPS

60 SEC

TURKISH GET UP

4 SETS

5 REPS

60 SEC

JUMPING ICE SKATERS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

ARCHER PRESS UP

3 SETS

12 REPS

60 SEC

BANDED PULLDOWN

3 SETS

20 REPS

60 SEC

SKATER SQUAT

3 SETS

12 REPS

60 SEC

KNEE RAISE TWIST

3 SETS

12 REPS

60 SEC

JUMPING SIT THROUGHS

5 SETS

30 SEC

30 SEC

EXERCISE

DAY 2 EXERCISE

DAY 3 EXERCISE

93

A

LEVEL 3

DVANCED DAY 1 EXERCISE

SETS

REPS

REST

TUCK PLANCHE

4 SETS

10 SEC

60 SEC

ARCHED BACK PULL UP

3 SETS

12 REPS

60 SEC

SISSY SQUAT

3 SETS

12 REPS

60 SEC

HANGING L SIT

3 SETS

30 SEC

60 SEC

PLANK JACKS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

WALL HANDSTAND PRESS UP

4 SETS

5 REPS

60 SEC

TUCK LEVER

3 SETS

30 SEC

60 SEC

SPLIT STANCE JUMP

3 SETS

12 REPS

60 SEC

STRADDLE LEG RAISE

3 SETS

12 REPS

60 SEC

GIBBON HALF TURNS

5 SETS

30 SEC

30 SEC

SETS

REPS

REST

SPHYNX PRESS UP

3 SETS

12 REPS

60 SEC

ROTATING PULL UP

3 SETS

12 REPS

60 SEC

SINGLE LEG WALL SQUAT

3 SETS

30 SEC

60 SEC

WEIGHTED PLANK

3 SETS

30 SEC

60 SEC

JUMPING ICE SKATERS

5 SETS

30 SEC

30 SEC

DAY 2 EXERCISE

DAY 3 EXERCISE

94

STRETCHING

S TRETCHING WHY STRETCH? Stretching has a variety of benefits including increased range of motion, reduced risk of injury and posture correction. This section of the book will cover some basic stretches you can include in your routine.

TYPES OF STRETCHING There are many different types of stretching, this ebook will cover two of the most commonly used types:

DYNAMIC

STATIC

Moving a limb dynamically through it's full range

Holding a limb at the end range of motion.

Before strength training

After strength training

96

S TRETCHING STATIC STRETCHING Dynamic stretching is covered in the warm up section and is best utilised before strength or athletic training. Static stretching is best performed after strength training or seperated to another part of the day e.g. before bed. When performing a static stretch you are aiming to hold the limb at the end range of motion.

THE STRETCHING CYCLE

1 4

Joint reaches end range position Take a 30-60 second break

Repeat 2-3 times

2

Gently contract the muscles being stretched

3

Relax into the stretch

By gently contracting the muscles being stretched we are taking advantage of the stretch reflex to increase flexibility. This technique is called proprioceptive neuromuscular facilitation (PNF).

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S TRETCHING WHICH STRETCHES SHOULD I DO? The stretches that are best for you will be based on your body type, current flexibility level and lifestyle. For example, if you spend a lot of time sitting in a chair, then it is likely that your hip flexors and upper back will be tight so it would be best to focus your stretching on these areas. For most people, I reccomend incorporating stretches that incorporate the main movement patterns of the body, such as the 'big five' outlined below.

THE BIG FIVE In gymnastics, the big five refers to the main 5 stretches that are utilised by gymnasts. These are: front splits, side splits, pancake, bridge and forward fold. Since we are not concerned with having an extreme level of flexibility, I have provided a modified version of the big five.

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S TRETCHING MODIFIED BIG FIVE BEGINNER Lunge

Frog stretch

Straddle fold

Cobra pose

Hamstring pull

Backwards lean

Straight back fold

Elevated bridge

Forward fold

INTERMEDIATE Serpent lunge

Horse stance

Side pancake

ADVANCED Extended lunge

Cossack squat

Pancake

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RECOVERY

R ECOVERY OVERVIEW Exercise and recovery are like the yin and yang of fitness. You can’t have one without the other. Given that exercise is essentially a stressor on the body, it is important for us to make sure our system is replenished with adequate sleep, nutrition and relaxation.

V RECO ERY

C R I S E E X E

This section of the book will cover the factors that influence your recovery and the practical steps you can do to improve your health and performance.

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R ECOVERY RECOVERY VARIABLES There are a number of variables that influence your recovery rate. Some of these are under your control, others are not.

VARIABLES NOT UNDER YOUR CONTROL

AGE

SEX

As we age our ability to recover from hard training can decrease.

Females tend to be able to recover faster from high intensity training.

GENETICS Various genetic factors can influence our training performance & recovery rate e.g. an individuals ratio of type 1 to type 2 muscle fibres.

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R ECOVERY VARIABLES UNDER YOUR CONTROL

SLEEP

NUTRITION

Getting a sufficient quantity and high quality sleep.

Taking in the correct amount and proportion of nutrients.

RELAXATION Keeping stress levels to a minimum and ensuring we are not holding tension in our body.

This section of the book will cover the fundamentals of how to improve your sleep, nutrition and relaxation to allow the body to recovery from training.

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S

LEEP

IMPROVING SLEEP ”Sleep is that golden chain that ties health and our bodies together.” – Thomas Dekker Getting 7-9 hours of high quality sleep every night can be challenging. Here are some practical steps to improve sleep.

1

CREATE A SLEEP RITUAL When you are preparing to sleep, create a ritual that you can perform the same way every night. This is going to inform your body and brain that it is now time to switch off. This could include relaxing activities such as: drinking herbal tea (free from caffeine), stretching, meditating, journaling, reading or listening to music.

104

S

2

LEEP

AVOID BLUE LIGHT Your 24 hour biological cycle (circadian clock) determines when you feel awake and when you feel drowsy. This cycle relies on cues from the environment (known as zeitgebers or 'time keepers'). Blue light emitted by screens can inhibit melatonin (a sleep hormone) from being released.

CIRCADIAN CLOCK 17:00 Greatest strength

6pm

15:30 Best reaction time

21:00 Melatonin secretion begins

14:30 Best coordination

Noon

Midnight

10:00 Highest alertness 07:30 Melatonin secretion stops

19:00 Highest body temperature

02:00 Deepest sleep

6am

04:30 Lowest body temperature

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S

3

LEEP

NO MIDNIGHT SNACKS It is not advisable to go to bed hungry as this can lead to a drop in blood sugar which can keep us awake. However, eating too close to bedtime can lead to sleep disruption. Avoiding carbohydrates at least 3 hours before bed can help to improve sleep. The evening meal should consist of protein and fat.

4

SLEEP ENVIRONMENT Keeping the room cool, preferably with fresh air flow, can help the body regulate its temperature during sleep. Aim to sleep in a room that is as dark as possible. Avoid using your bedroom during the day, especially for work if possible. You want your brain to associate the bedroom with rest.

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N UTRITION DISCLAIMER I am not a qualified nutritionist and do not claim to know what diet or foods are best for you. This section of the book will instead focus on the general principles behind nutrition. Consult a nutrition professional to learn more about which foods are best for you.

CALORIES Food supplies the body with energy for movement, cognition, growth and repair. This energy provided by food is measured using the unit of calories (kcal).

Each person burns calories throughout the day. The amount burned depends on a number of different factors such as height, weight, muscle mass, movement, metabolic rate, temperature, type of food eaten and so on.

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N UTRITION BMR

VS

TDEE

BMR

TDEE

BASAL METABOLIC RATE

TOTAL DAILY ENERGY EXPENDITURE

The amount of energy the body needs to maintain itself The total amount of energy burned per day (BMR plus (basic survival such as energy expenditure from breathing, temperature movement). regulation etc).

ENERGY BALANCE As a general rule, if you take in more calories than you expend (in other words, you exceed your total daily energy expenditure) you will gain weight and vice versa. Search 'TDEE calculator' online to work out an estimate of how many calories you burn daily.

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N UTRITION NUTRIENT GROUPS The nutrients within food are divided into two main groups. I reccomend getting a food tracking app to track your intake of micronutrients and macronutrients.

MICRONUTRIENTS The nutrients needed in small quantities for overall health and the proper function of the bodily systems.

VITAMINS Organic compounds that help protein enzymes to function effectively. Most of these are required through food.

MINERALS Inorganic chemical elements needed for health. Unlike vitamins, these must all be taken in through food.

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N UTRITION MACRONUTRIENTS The nutrients required in large quantities. These form the building blocks of food. Macronutrients are divided into three categories.

PROTEIN Main function: Key foods: Calories: Intake:

Growth & repair Meat, fish, eggs, legumes 4 kcal per gram 20-30% total kcals

CARBOHYDRATE Main function: Key foods: Calories: Intake:

Fast release energy Grains, potato, rice, fruit 4 kcal per gram 10-60% total kcals

FAT Main function: Key foods: Calories: Intake:

Slow release energy Nuts, eggs, oil, cheese 9 kcal per gram 10-60% total kcals

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R ELAXATION WHAT IS STRESS? The enemy of relaxation is stress. The stress response is our inbuilt biological response to stimuli that is perceived to be detrimental to our health or wellbeing.

THE EFFECTS OF STRESS When we are stressed, a number of physiological changes take place such as:

INCREASED BLOOD PRESSURE

INHIBITED DIGESTION

ANXIETY

ELEVATED HEART RATE

RAPID, SHALLOW BREATHING

COMPROMISED IMMUNE SYSTEM

Acute stress: Refers to a brief bout of stress due to immediately perceived danger e.g. hearing a loud bang. Chronic stress: Refers to a prolonged state of stress e.g. stress brought about due to financial or health difficulties.

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R ELAXATION GOOD

VS

BAD STRESS

EUSTRESS

DISTRESS

Task fulfillment Positive challenge Life engagement

Overwhelmed Threatened Emotional pressure

Eus

tres s

Optimum arousal

Arousal

ess Distr

Performance

Humans need a certain amount of stress to be able to function effectively.

YERKES-DODSON LAW The Yerkes-Dodson law states that in order to achieve optimal performance, arousal must not be too low or too great.

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R ELAXATION THE STRESS BUCKET A useful analogy when discussing stress is to imagine your stress tolerance as a bucket. Every time you experience a stressor it is added to the bucket.

EMOTIONAL STRESS

PSYCHOLOGICAL STRESS

STRESS TOLERANCE This is the amount of stress we are able to handle: Emotional stress Psychological stress Physical stress

PHYSICAL STRESS High intensity exercise is a stressor

OVERFLOW If we exceed our stress capacity then we will start to experience negative consequences of stress.

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R ELAXATION REDUCING STRESS If you are experiencing too much stress, here are some practical steps to lower your stress levels.

IMPROVING NUTRITION

BETTER SLEEP

MEDITATION

YOGA

BREATHWORK

MASSAGE

COLD WATER IMMERSION

WALK IN NATURE

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FINAL

WORDS

F INAL WORDS FINAL WORDS Thank you for purchasing this ebook. I hope you have gained some new ideas and I wish you the best of luck with your health and fitness journey.

ABOUT THE AUTHOR EDDIE INGRAM Personal Trainer Exercise Therapist Eddie Ingram is an exercise professional based in Derbyshire, UK. With a varied sports background including parkour, calisthenics, gymnastics and powerlifting, Eddie offers a creative approach to strength and mobility training. His spirit animal is the Emperor Tamarin Monkey. Eddie enjoys parkour, calisthenics, yoga and hiking and is also a huge science fiction nerd.

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