The Home Workout Plan: How to Master Cardio in 30 Days 9781539371854, 1539371859

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The Home Workout Plan How to Master Cardio in 30 Days By Dale L. Roberts ©2016

Disclaimer This book proposes a program of exercise and nutrition recommendations. However, all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if you experience any discomfort, pain, or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers, and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area used should be thoroughly inspected in advance as free of danger, flaw, or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Table of Contents Introduction Why Train the Heart? The Exercise Glossary Level 1 Exercises: For Beginner to Advanced Level 2: From Intermediate to Advanced Sample Cardio Workouts The Home Workout Plan – How to Master Cardio in 30 Days My Thanks, Let’s Connect! About the Author

Introduction When you think of cardio, what is the first thing that comes to mind? Do you think about tromping away on a treadmill at a semi-fast pace for 3060 minutes? Or is it more like a stationary bike at a slow pace for 60-90 minutes? Even better still, does the word cardio bring up images of the latest bit of sexy technology some fitness company concocted? Does it supposedly burn calories simply by looking at it? All joking aside, those forms of cardio bear merit and serve a purpose. Especially if you enjoy using them. I’m not going to rain on your parade and tell you they suck if you love them. Any working out is better than no work out at all. What if you were looking to achieve a specific fitness goal, such as: 1. 2. 3. 4. 5. 6.

Lose weight Reduce body fat Increase endurance Build muscle Control blood pressure or diabetes Decrease blood cholesterol levels (LDL)

You may be in for a bit of a shock then. According to the National Center for Biotechnology (NCBI), the effect of regular aerobic or steady-state exercise is negligible.[i] However, NCBI researched an option called highintensity intermittent exercise (HIIE, also called high-intensity interval training or HIIT) that has all the benefits from above. The best part is you can accomplish more with HIIE in less time than you would with traditional cardio. This means if you are trying to lose weight, put on muscle, increase your endurance, or improve your overall health, then you only need a little time and even less equipment. Once you are finished with this book, you should have a firm grasp on the concept of HIIE you can apply to your favorite cardio equipment if you want. I’m confident I have quite a few solutions to enable you for the next month to three months or more. There are a few suggestions for you before you work out, such as: 1. You may need a workout mat, jump rope, and a workout bench. 2. Breathe! It’s vital to you getting the best out of your exercise

session. 3. Never sacrifice form for bragging rights. Just because you completed it poorly, does not mean you broke any world records. Believe me, it’s all been done before. 4. When in doubt, try it out. You may surprise yourself on what you can accomplish. 5. Be smart! Consult your doctor before you start this or any other workout. You may think the routine is too short to be effective, but I must insist you follow through with the brevity of this workout. I’m not simply suggesting to stick to the time for the effectiveness, but more for long-term dedication. You should plan on keeping a good cardio routine for the rest of your life and not just for the next 30 days. That way, once you have shed excess weight, toned up, and feel excellent, you can stay that way for good. Now, go get it!

Why Train the Heart? The heart is a muscle, and much like any other muscle in your body, you need to get it exercise. This vital organ pumps life through your body. If you develop a strong heart, the body will follow. You can build the heart at a specific intensity known as cardio-respiratory training or commonly known as cardio. For those of you with special conditions or needs, and are taking prescribed medication, consult your doctor on the appropriate heart rate for your cardio training. Based on the complexity of your situation, you need a heart rate range that is safe and effective. With practice in fitness, your doctor will adjust your training level over time. Cardio is training the heart at a 50-85% of maximum heart rate[ii] (MHR) or maximum beats per minute. I’ll discuss the relevance of the percentage of maximum heart rate a little later. First, you must know your maximum heart rate so that you can train safely and effectively. You don’t want to put too much stress on your heart, much like you wouldn’t wish to pull a car uphill. Sure, you may be able to do both, but each shares more risk than reward and are far too strenuous for your body. Training between 5085% of your maximum heart rate puts enough stress on your heart to build strength and endurance while burning calories. National Center for Biotechnology Information (NCBI) published a study of a widely used formula that closely estimates maximum heart rate[iii]. NCBI concluded that the maximum heart rate formula underestimates the actual level of physical stress. In other words, the formula is fairly general. It may provide an average maximum heart rate of an inactive person to a more active individual. The MHR formula is: Maximum heart rate = 208 - (0.7 x age in years) Based on this formula, here is a chart to help with maximum heart rate (MHR) relative to age and the heartbeats per minute needed for minimum and maximum guidelines for cardio training: Age 20

MHR 194

50% 97

70 - 85% 136 165

25

191

95

30

187

93

35

184

92

40

180

90

45

177

88

50

173

86

55

170

85

60

166

83

65

163

81

134 162 131 159 129 156 126 153 124 150 119 147 115 140 111 135 107 130

The lower intensity of 50% MHR is for someone new to fitness. Fifty percent of the maximum heart rate is a great starting point, but if you find it too easy, increase your heart rate by 5% and see how you handle that amount. Over 3-4 weeks, gradually work your way up towards the higher intensity. It’s okay if you don’t get to 70-85% MHR in one month. With consistent training, you will be able to handle higher intensities. Higher intensities of 70-85% MHR are ideal for someone experienced in exercise. If you are new to exercise, this should be a big goal for you to achieve. As you exercise, periodically check your pulse. One option for pulse checking is through a heart rate monitor. Technology is becoming cheaper and easier to get these days. A simple wristwatch with a heart rate monitor feature can cost $10-15. More complex models can cost upwards of $100. The cheaper solution is checking your pulse on your radial artery in your wrist. Practice pulse checking before working out so that you have a firm grasp on finger placement. American Heart Association is a great resource for proper pulse checking. Go to http://dalelroberts.com/pulsecheck for more

information.

The Exercise Glossary Level 1 Exercises: For Beginner to Advanced The exercises are separated based on the level of difficulty. The Level 1 Exercises are pretty much for most everyone. If you are new to exercise and unable to do a movement, then stick with it and try to perfect it over time.

Bodyweight Squats

Stand up straight with your feet placed shoulder-width apart. Bend your knees and butt 90°, coming down to a seated position. Press through your heels, keep your big toes lifted and stand up. For more of a challenge, try to explode up from the bottom position, jumping off the ground as high as you can.

Calf Bounce

Stick your arms up, bring your feet together, and raise your heels. Now, bounce rapidly on the balls of your feet.

High Knee Jog in Place

Simply jog in place. Drive your knee above your belt line while you keep your posture upright, draw in your belly, and tighten your midsection. For increased difficulty, extend your arms overhead.

Jumping Jacks

Jump up, separate your feet more than shoulder-width apart. Meanwhile, rotate your extended arms from your sides to overhead. Jump again and bring your feet back together. Simultaneously return your extended arms to your sides.

Step-Ups

Step one foot onto a workout bench set a couple feet in front of you. Tighten your midsection and forcefully exhale. You can use your arms for momentum by pulling them directly to your sides as you step up. Carefully step down and then repeat the motion on the other leg. Beginners should always start with lower surfaces and gradually increase height. Don’t step onto a surface when your knee is higher than your hip. For increased difficulty, explosively step up and burst off the bench slightly.

Level 2: From Intermediate to Advanced Though some people may find these exercises somewhat rudimentary, many beginners would beg to differ. I’m not discouraging beginners from testing out these exercises; I’m simply stressing caution with these movements.

Explosive Side Lunge

Step one leg straight to the side while bending 90° at the hip and knee. Explode up and switch legs. Rapidly repeat this movement sequence.

Jumping Lunge

Separate your feet shoulder-width apart and step forward with one foot. Pop your rear heel up as you bend at both knees. When your lead knee comes to a 90° bend and the rear knee comes close to the ground, explode up and bring your rear leg forward and your lead leg back. Repeat the movement sequence, switching sides every jump.

Mountain Climbers

Place your palms directly below your shoulders on the floor. Stagger your legs with one extended behind you and the other bent at the knee and close to your upper body. Explosively press your feet off the ground and switch your leg positions. Repeat the movement rapidly while alternating sides. Keep your midsection tight and your spine straight throughout the movement.

Pop Squats

Begin in a squatted position with your legs separated shoulder-width apart, knees and butt bent at a 90° angle and torso upright. Explode up, straighten your legs and bring your feet to tap together on the ground. Then, lift both feet back up, bend your legs, and return to the squat. Pop squats are rapid, so the tap in the middle is brief before returning to the squatted position.

Push-Up Planks

Straighten your arms and place your palms into the ground below your shoulders. Keep your body rigid from your feet to your shoulders throughout the movement. Bend one elbow and place that forearm on the ground, then bend the other elbow and place the other forearm into the ground. Extend one arm and place the palm into the ground, then repeat with the other arm. Repeat the movement sequence rapidly.

Rope Skipping

Rope skipping is an excellent way to build your cardiovascular endurance and develop your lower leg muscles. When I first started using a jump rope, I had some reservations. I wasn’t coordinated and knew I’d spend a lot of time whipping my ankles and tripping over the cord. However, I simply started by skipping a set number of repetitions. Once I could master 50 skips without stopping, I started to time how long I could go without tripping. Try rep counting first and then work toward timing yourself. When you can skip rope for 5-20 minutes at a time, you are fast on your way to mastering this incredible exercise tool.

Shuttle Runs

You’ll need a 30-yard space marked with 4 separate 10-yard increments. I prefer cones; however, any object that can remain unmoved during this exercise works. Run from the start position to the 10-yard position and back. Then run to the 20-yard position and back. Lastly, run to the 30-yard position and back. For added difficulty, touch each marked position to indicate the completion of a station.

Sprints

Sprinting consists of explosively running in short distances. You will press off one foot, then the other while your arms move in a locomotive fashion. Pump both legs and arms in succession and in coordination with each other. Allow yourself a little stopping room beyond 50-100 yards used for sprinting.

Squat Thrusts

Stand with your hands on your hips, and your legs separated shoulder-width apart. Squat down and place your palms on the floor. Support your upper body weight on your palms as you pop your feet off the floor and extend your legs directly behind you. At this point, you should be in a push-up position.

Explode your feet up again, drive your knees toward your chest, so you are back squatted with your palms flat on the floor. Then, stand up and return to the start position. For increased difficulty, do a push-up while you are in the down position.

Sample Cardio Workouts Here are six different cardio workouts you can do to get you started. I’d recommend you familiarize yourself with all the exercises so you can put together your own routine. Variety is the spice of life and holds especially true for some people when it comes to cardio training. Shake up your routine daily if you can. It’s going to come down to personal preference on what exercises you use in your routine. The more you enjoy your routine, the more likely you are going to stick to cardio training for the long haul. Sticking to the high-intensity interval training model discussed in the introduction, these cardio routines are based on 1-minute of intense work, followed by 2 minutes of rest in week one. Every week, you’ll decrease your rest time by 30 seconds, till the end of the month. Feel free to substitute exercises in place of movements you don’t enjoy as much. Level 1 Cardio Routine I Bodyweight Squats Calf Bounce High Knee Jog in Place Jumping Jacks 1 minute per set Week 1 Rest 2 minutes

Rest time between cardio sets based on the week Week 2 Rest 1.5 minutes

Week 3 Rest 1 minute

Week 4 Rest 30 seconds

Level 1 Cardio Routine II Step-Ups Jumping Jacks

Bodyweight Squats High Knee Jog in Place 1 minute per set Week 1 Rest 2 minutes

Rest time between cardio sets based on the week Week 2 Rest 1.5 minutes

Week 3 Rest 1 minute

Week 4 Rest 30 seconds

Level 2 Cardio Routine I Shuttle Runs Rope Skipping Squat Thrusts Push-Up Planks 1 minute per set Week 1 Rest 2 minutes

Rest time between cardio sets based on the week Week 2 Rest 1.5 minutes

Week 3 Rest 1 minute

Week 4 Rest 30 seconds

Level 2 Cardio Routine II Sprints – 10 yards with 5 seconds rest Explosive Side Lunge Mountain Climbers Pop Squats 1 minute per set Week 1

Rest time between cardio sets based on the week Week 2

Week 3

Week 4

Rest 2 minutes

Rest 1.5 minutes

Rest 1 minute

Rest 30 seconds

Mixed Level Cardio Routine I Bodyweight Squats Rope Skipping Pop Squats Shuttle Runs 1 minute per set Week 1 Rest 2 minutes

Rest time between cardio sets based on the week Week 2 Rest 1.5 minutes

Week 3 Rest 1 minute

Week 4 Rest 30 seconds

Mixed Level Cardio Routine II Jumping Jacks Squat Thrusts Push-Up Planks Sprints – 20 yards, rest 5 seconds 1 minute per set Week 1 Rest 2 minutes

Rest time between cardio sets based on the week Week 2 Rest 1.5 minutes

Week 3 Rest 1 minute

Week 4 Rest 30 seconds

The Home Workout Plan – How to Master Cardio in 30 Days Choose the cardio exercise or routine best suited to your abilities. You’ll alternate 3 days and 2 days on with 1 day off in between. Then switch the order of your days. You’ll want to get in 5 days per week to get measurable results within 30 days. Good luck! Week Sun.

Mon.

Tues. Wed. Thu. Fri. Sat.

1

W

W

W

X

W

W

X

2

W

W

X

W

W

W

X

3

W

W

W

X

W

W

X

4

W

W

X

W

W

W

X

5

W

FINAL W

W = Cardio workout; X = day off Once you make it through the first 30 days, then duplicate the routine for the second 30 days but add another set to the routine for a total of 5 exercises per workout. Reset your rest time to 2 minutes and decrease 30 seconds every week. This program will get you through at least 90 days or more. Once you can do 15-20 sets with 30 seconds rest between each set, you have more than mastered cardio. Feel free to change up the schedule and do your best to get a 3-5 cardio routines per week beyond the 30-day routine. You will not see drastic results in the first month. Still, you should certainly become better able to handle most cardio routines than you have before the first 30 days. Good luck, and most importantly, have fun!

My Thanks, Let’s Connect! Hey, thanks for purchasing my book. It means the world to me that you spent your hard-earned money and time reading my book. I take a lot of pride in my writing, and I certainly hope you sensed that. However, I have a huge issue I hope you could help solve. You see, I don’t have a large publishing house pushing my content onto the market, in libraries or bookstores. Independent self-publishers and authors like myself rely a lot on social proof to get more valuable content published. Without some kind of third party credibility, a lot of readers would pass on the opportunity to learn the same things you have within this book. So, could you do me the biggest of small favors? Could you leave a 100% honest review on this book at Amazon.com (CLICK HERE)? Post your open and honest thoughts on the book. It’ll help me improve my future releases and assist other readers in making an informed purchase. In the event you have questions, concerns, complaints, or compliments, please feel free to contact me at any of the following: Blog: DaleLRoberts.com Facebook: Facebook.com/AuthorDaleRoberts Email: [email protected]. Thanks again, and I look forward to connecting with you! -Dale

About the Author

Dale L. Roberts is a fitness author, video content creator, and selfpublishing advocate. Voted by Feedspot among the Top 100 websites and Top 50 YouTube channels devoted to self-publishing, Dale has cemented his position as the go-to authority in the indie author community. Anyone who meets Dale for the first time will discover his enthusiasm and passion for business and life. When Dale isn't publishing books, creating videos, and networking with business professionals, he loves to travel with his wife Kelli and spend time playing with his cat Izzie. He currently lives in Columbus, Ohio.

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The Home Workout Plan: How to Master Cardio in 30 Days All rights reserved October 5, 2016 Copyright ©2016 One Jacked Monkey, LLC [email protected] All photos courtesy of Kelli Rae Roberts ISBN-13: 978-1539371854 ISBN-10: 1539371859 No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

References NCBI: High-Intensity Intermittent Exercise and Fat Loss https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/ Is high-intensity interval training more effective on improving cardiometabolic risk and aerobic capacity than other forms of exercise in overweight and obese youth? A meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/26948135 Age-predicted maximal heart rate revisited. https://www.ncbi.nlm.nih.gov/pubmed/11153730 DoveMed: Health Benefits Of Cardio Exercise http://www.dovemed.com/healthy-living/wellness-center/healthbenefits-cardio-exercise/ [i]

Boutcher, S. (2010, November 24). High-Intensity Intermittent Exercise and Fat Loss. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/ [ii] American Heart Association. (2015, January 18). Target Heart Rates. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Target Heart-Rates_UCM_434341_Article.jsp [iii] Tanaka, H., et al. (2001, January). Age-predicted maximal heart rate revisited. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11153730