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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

T
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?

y Do you ever feel pain in your chest when you do physical activity?

y In the past three months, have you had chest pains when you were doing
physical work?

y Do you lose your balance due to dizziness, or do you ever lose


consciousness?

y 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?

y Is your doctor prescribing you medication of any kind for a blood pressure,
circulatory or heart condition?

y Do you know of any other reason why you should not engage in a physical
exercise program or activity?

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 13


Review of the philosophy behind the training...

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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10
Preface:
Nothing's Changed
For Over 100 Years

T
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 self-

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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

B 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

I 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

B 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.

y You need no equipment... or very little.

y The exercises are adaptable to any fitness level.

y Muscular strength, power and endurance can be targeted.

y Stamina can be improved while burning unwanted fat.

y Bodyweight exercises train the body in the way the body naturally moves.

y Body Awareness is greatly increased.

y 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

T 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 couldnt 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 fathers 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

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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

M 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 over-
all 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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30
Bodyweight Calisthenics Exercises
For Fitness, Health & Physique

T 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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34
(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.

35
:: 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.

36
:: 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.

37
:: 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.

38
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.

39
:: 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.

40
:: 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.

41
:: 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.

42
(IU)
Intermediate
Upper Body
Exercises

43
44
(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.

45
:: 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 will


resemble and
inverted "V".

With your legs straight, lower


your hips and bend your arms
until you reach the down
push up position.

Continue to lower your hips


while you straighten your
arms, arch your back and
look up with your head.

Your hips should almost touch


the floor.

Keep your arms straight and


push your butt back to the
starting position.

46
:: 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.

47
:: 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.

48
:: 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.

49
:: 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.

50
:: 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.

51
:: 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.

52
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.

53
:: 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 controlled


movement and through full range of motion.

54
:: 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.

55
:: 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

56
:: 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.

57
:: 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.

58
(AU)
Advanced
Upper Body
Exercises

59
60
(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.

61
:: 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.

62
:: 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.

63
:: 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.

64
:: 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.

65
:: 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.

66
:: 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.

67
:: 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.

68
:: 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.

69
:: 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.

70
:: 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.

71
:: 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.

72
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.

73
74
(BT)
Basic
Trunk
Exercises

75
76
(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.

77
:: 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.

78
:: 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.

79
:: 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.

80
:: 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.

81
:: 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.

82
:: 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.

83
:: 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.

84
:: 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.

85
:: 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.

86
:: 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.

87
88
(IT)
Intermediate
Trunk
Exercises

89
90
(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.

91
:: 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.

92
:: 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.

93
:: 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 and


oblique muscles.

:: 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.

94
:: 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.

95
:: 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.

96
:: 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.

97
:: 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.

99
:: 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.

100
:: 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.

101
:: 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.

102
:: 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.

103
:: 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.

104
:: 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.

105
:: 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.

106
:: 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.

107
:: 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.

108
(AT)
Advance
Trunk
Exercises

109
110
(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.

111
:: 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 to starting


position.

Works the abdominals.

:: 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.

112
:: 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.

113
:: 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.

114
:: 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 the
opposite side.

:: 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 the
opposite side.

115
:: 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.

116
:: 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.

117
:: 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.

118
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.

y 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.

y There are no specific exercises that will define the "cuts" in your abdominal
muscles. The cuts in your abdominal muscles are genetic.

y Strong abdominals are not developed by doing thousands of repetitions.

119
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.

y 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.

y Exhale strongly during the contraction movement to create as much tension as


possible.

y Do not concentrate on high numbers... concentrate on proper form and muscle


contraction.

y If you really want abdominal muscles you can see... your physical training must
be accompanied by proper eating habits. Watch what you eat.

y 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.

120
(BL)
Basic
Lower Body
Exercises

121
122
(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.

123
:: 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.

Adjust your feet position until you are


comfortable.

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.

125
:: 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.

126
:: 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.

127
:: 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.

128
(IL)
Intermediate
Lower Body
Exercises

129
130
(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.

131
:: 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.

132
:: 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.

133
:: 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.

134
:: 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.

135
:: 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.

136
:: 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.

137
:: 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.

138
:: 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.

139
:: 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 3-


6 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.

140
:: 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.

141
:: 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.

142
(AL)
Advanced
Lower Body
Exercises

143
144
(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.

145
:: 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.

146
:: 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 non-
working 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.

147
:: 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.

148
:: AL #6 :: Knee Tucks (MRPS 10)

Stand with feet shoulder-


width 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 as


possible and repeat.

:: 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.

149
:: 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.

150
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... dont do it.

Squatting is an important exercise to train with proper form... and should be


included in everyones fitness training program.

152
(BC)
Basic
Calisthenics
Exercises

153
154
(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.

156
:: 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.

157
:: 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.

158
:: 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.

159
160
(IC)
Intermediate
Calisthenics
Exercises

161
162
(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 and forth movement in an


alternating fashion.

:: 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 at a moderate
pace.

163
:: 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.

164
:: 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.

165
:: 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.

166
:: 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.

167
:: 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.

168
(AC)
Advance
Calisthenics
Exercises

169
170
(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.

171
:: 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.

172
:: 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.

173
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.

174
:: 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.

175
:: 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.

176
:: 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.

177
:: 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.

178
:: 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.

179
180
SECTION 3

THE WORKOUTS

181
182
The Over-All
OptiFitness
Progression
Strategy

183
184
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 Low Intensity to High Intensity


y Low Volume to High Volume
y Easy Exercises to Difficult Exercises
y Basic Movements to Complex Movements
y Isolated Movements to Compound Movements
y Single Training Methods to Multiple Training Methods
y Single Focus Training to Multiple Focus Training
y Highly Structured Workouts to 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.

185
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 Cardiorespiratory Training
Program Recommendations

Preparation Phase Aerobic Activity

Set Aerobic
& Fartlek
Alternating Set or
Progression Strategies Intervals
***Depending on Goals and Abilities
Super Set Aerobic
& or
Giant Set Fartlek
Progression Strategies Intervals on Ocassion
***Reduce Intervals Due to Increased Intensity of Workouts
Circuit
& Aerobic
PHA Fartlek
Progression Strategies
***No Intervals Due to Intensity of Workouts
Aerobic
OptiFit Fartlek or
Phase Intervals
***Depending on Goals and Abilities

186
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.

187
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 days events, on light
days and/or as a recuperation workout from
more intense workouts.

188
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.

189
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 Prize Winner Army Gymnastic Competition... 1900


y Holder 1st Class Certificate for Gymnastics
y Instructor to Various Schools and Colleges
y Late Headquarters Gymnastics Staff, Aldershot
y 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 over-
all 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.

190
:: 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.

191
:: 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.

192
:: Balancing Exercises :: 5 Each Leg

With hands on your hips...

y Raise right knee until even with the hips...


hold one count
y Straighten leg down and to the front... hold
one count
y While keeping the leg straight, rotate the leg
to the side position... hold for one count
y While keeping the leg straight, continue to
rotate the leg until it is behind you... hold for
one count
y Return foot to starting position

Repeat with the opposite leg.

193
:: 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.

194
:: Arm Raises and Twist :: 5 Reps

Stand with your feet shoulder width apart and your arms at your sides... palms
facing your body...

y Curl your arms up so that your palms are facing your shoulders...
y Extend your arms straight out in front of you with palms facing each other...
y Raise your arms so they are straight over your head with palms facing each
other, while twisting to your right
y Drop your arms to the sides with the palms facing upwards and face forward
y Repeat this time twisting to the left

This should be done at a slow pace, pausing after each movement before continuing.

195
:: 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.

196
:: 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 on the left


side.

Can also be done with


the arm straight.

:: Head Turning - Left, Right, Up, Down :: 5-10 Reps Each

From the "Hips Firm" position...

y Turn your head to the left, pause


y Turn to the right, pause
y Return to starting position.

From the "Hips Firm" position...

y Tuck your chin to your chest as you look down, pause


y Tilt your head up and look up, pause
y Return to the starting position.

197
:: 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.

198
:: 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 the starting position and


repeat.

:: 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.

199
:: 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.

200
:: 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.

201
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.

202
The
Progression
Phase
Workouts

203
204
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 The Set Progression Strategy


y The Alternating Set Progression Strategy
y The Superset Progression Strategy
y The Giant Set Progression Strategy
y The Circuit Progression Strategy
y The 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.

205
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.

206
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... add it to your
program.

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.

207
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.

208
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 2 Calisthenics Exercises
y 2 Upper Body Exercises
y 2 Lower Body Exercises
y 2 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 over-
all 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.

209
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.

210
DATE:
Set Progression Strategy: *Perform all sets of one exercise before moving on to the next
exercise. Rest target rest period between all sets and exercises.

# SETS:
Calisthenics Exercises Max. Repetition Target Target Rest Accomplished
1.- o 1 Min o 30 Sec o Yes o No
2.- o 1 Min o 30 Sec o Yes o No
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
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
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: 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:

211
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 2 Calisthenics Exercises
y 3 Upper Body Exercises
y 3 Lower Body Exercises
y 3 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 over-
all 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.

213
DATE:
Alternating Set *Perform all sets of one exercise rest traget rest period and move on
Progression Strategy to the next exercise. Repeat for desired number of Alternating Sets.
# SETS:
Calisthenics Exercises Max. Repetition Target Target Rest Accomplished
1.- o 1 Min o 30 Sec o Yes o No
2.- o 1 Min o 30 Sec o Yes o No
Upper Body Exercises
1.- o 1 Min o 30 Sec o Yes o No
2.- 0 1 Min 0 30 Seg o Yes o No
3.- o 1 Min o 30 Sec o Yes o No
Lower Body Exercises
1.- o 1 Min o 30 Sec o Yes o No
2.- 0 1 Min 0 30 Seg o Yes o No
3.- o 1 Min o 30 Sec o Yes o No
Trunk Exercises
1.- 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 2 Calisthenics Exercises (1 super set)


y 4 Upper Body Exercises (2 super sets)
y 4 Lower Body Exercises (2 super sets)
y 4 Trunk Exercises (2 super 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.

216
DATE:
Super Set Progression *Perform both exercises in the super set without rest; rest and
Strategy: move on to the next superset. Repeat for desired number of Supersets.

# SUPER SETS:
Superset 1 Max. Repetition Target Target Rest Between Accomplished
Calisthenics Exercises Supersets
1.- o 1 Min o 30 Sec 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 o None
Type: Duration:
Evaluation
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 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 3 Calisthenics Exercises (1 giant set)


y 4 Upper Body Exercises (1 giant set)
y 4 Lower Body Exercises (1 giant set)
y 4 Trunk Exercises (1 giant 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.

218
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.

219
DATE:
Giant Set Progression *Perform all exercises in the giant set without rest; rest target
Strategy: rest period and move on to the next giant set. Repeat for
desired number of giant sets.
# GIANT SETS:
Giant Set 1 Max. Rep. Target Rest Between Accomplished
Calisthenics Exercises Target Giant sets
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 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 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:

220
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 2-4 Calisthenics Exercises


y 2-4 Upper Body Exercises
y 2-4 Lower Body Exercises
y 2-4 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.

222
DATE:
Circuit Progression *Perform all exercises in the circuit without rest; rest target rest period
Strategy: and repeat for desired number of circuits.

# CIRCUITS:
Calisthenics Exercises (2-4) Max. Repetition Target Target Rest Between Accomplished
Circuits
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
Upper Body Exercises (2-4)
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
Lower Body Exercises (2-4)
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
Trunk Exercises (2-4)
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
o Some no - 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 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:

223
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 1 Calisthenics Exercise
y 1 Upper Body Exercise
y 1 Lower Body Exercise
y 1 Trunk Exercise

Group 2

y 1 Upper Body Exercise


y 1 Lower Body Exercise
y 1 Trunk Exercise

Group 3

y 1 Calisthenics Exercise
y 1 Upper Body Exercise

224
y 1 Lower Body Exercise
y 1 Trunk Exercise

Step 1... Work yourself up to being able to...

y Complete Group 1 twice at max reps with no rest between exercises


y Rest 30 seconds
y Complete Group 2 twice at max reps with no rest between exercises
y Resting 30 seconds
y Complete Group 3 twice at max reps with no rest between exercises

Step 2... Work yourself up to being able to...

y Complete Group 1 twice at max reps with no rest between exercises


y Complete Group 2 twice at max reps with no rest between exercises
y Complete Group 3 twice at max reps with no rest between exercises

Step 3... Work yourself up to being able to...

y Complete Group 1 three times at max reps with no rest between exercises
y Rest 30 seconds
y Complete Group 2 three times at max reps with no rest between exercises
y Resting 30 seconds
y Complete Group 3 three times at max reps with no rest between exercises

Step 4... Work yourself up to being able to...

y Complete Group 1 three times at max reps with no rest between exercises
y Complete Group 2 three times at max reps with no rest between exercises
y 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.

226
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 Max. Repetition Target Rest Between Accomplished
Calisthenics Exercises Target Circuits
1.- o 30 Sec o None o Yes o No
Upper Body Exercises
1.- o 30 Sec o None o Yes o No
Lower Body Exercises
1.- o 30 Sec o None o Yes o No
Trunk Exercises
1.- o 30 Sec o None o Yes o No
Group 2
Calisthenics Exercises
1.- o 30 Sec o None o Yes o No
Upper Body Exercises
1.- o 30 Sec o None o Yes o No
Lower Body Exercises
1.- o 30 Sec o None o Yes o No
Trunk Exercises
1.- o 30 Sec o None o Yes o No
Group 3
Calisthenics Exercises
1.- o 30 Sec o None o Yes o No
Upper Body Exercises
1.- o 30 Sec o None o Yes o No
Lower Body Exercises
1.- o 30 Sec o None o Yes o No
Trunk Exercises
1.- o 30 Sec o None o Yes o No
Evaluation: o All yes - Progress
o Some no - 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 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 One repetition, rest for the amount of time to complete one repetition
y Two repetitions, rest for the amount of time to complete two repetitions
y Three repetitions, rest for the amount of time to complete three repetitions
y Three repetitions, rest for the amount of time to complete three repetitions
y Two repetitions, rest for the amount of time to complete two repetitions
y 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 One repetition, rest for the amount of time to complete one repetition
y Two repetitions, rest for the amount of time to complete two repetitions
y Three repetitions, rest for the amount of time to complete three repetitions
y Four repetitions, rest for the amount of time to complete four repetitions
y Five repetitions, rest for the amount of time to complete five repetitions
y 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...

230
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.

231
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 1 Bodyweight Exercise
y 1 Calisthenics Exercise
y 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.

232
DATE:
Bodyweight Calisthenics *Perform max reps in circuit fashion for predetermined
Reps for Time Workout number of circuits. Record time.

# Circuits:
Bodyweight Exercise Max. Repetitions Time to Beat Time
1.-
Calisthenics Exercise
1.-
Bodyweight Exercise
1.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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:

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 1 Bodyweight Exercise
y 1 Animal Calisthenics Exercise
y 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 Bodyweight/Animal


Calisthenics For Time are located at the end of the book.

234
DATE:
Bodyweight / Animal *Perform max reps in circuit fashion for predetermined
Calisthenics for Time number of circuits. Record time.

# Circuits:
Bodyweight Exercise Max. Repetitions Time to Beat Time
1.-
Animal Calisthenics Exercise
1.-
Bodyweight Exercise
1.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 3-5 Bodyweight Calisthenics Exercises for Group 1


y 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.

236
DATE:
Timed Rounds *Perform timed sets of Group 1 exercises in a circuit without rest.
Workouts Rest 1 minute and perform timed sets of Group 2 exercises in a
circuit without rest. Record Reps.

Group 1 1 Min. Reps Reps to Beat Successful


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
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
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 1 Bodyweight or Calisthenics Exercise


y 2 Opposing Bodyweight and/or Calisthenics Exercises
y 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.

238
DATE:
(EDT) Escalating Density Try to outperform you last effort of repetitions in the given time
Training Time Zone Workout periods. Record Total Reps.

Time Zone 1: 5 Minutes Mini Total Reps Reps to Beat Successful


Bodyweight Calisthenics Exercise Set Reps
1.- 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 o None
Type: 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 20 seconds work, 10 seconds rest for 8 cycles.
Workout Record the lowest number of Reps in a cycle.

Bodyweight Calisthenics Exercise 1 Lowest Reps Reps to Beat Successful


1.- o Yes o No
Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 2
1.- o Yes o No
Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 3
1.- o Yes o No
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: Duration:
Successful ___ out of ___
Evaluation
Time to reduce rest periods o Yes o No
Time to change exercises o Yes o No
Remarks:

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 Time to Beat Time


Bodyweight Calisthenics Exercise 1
1.-
20 | 1
Bodyweight Calisthenics Exercise 2
1.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: Duration:
Suggestions:
Time to change exercises o Yes o No
Remarks:

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 Repetitions Total Minutes to Beat Minutes


1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 1 Aerobic Activity
y 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 *Perform an aerobic activity for a predermined length of time,
Workout stopping at predetermined breaks to perform a circuit of 3
exercises before continuing. Record duration, breaks & reps.

Aerobic Activity Total Duration Breaks


1.-
Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises Reps
1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 1 Fartlek Activity
y 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 *Perform a Fartlek activity for a predermined length of time,
Workout stopping at predetermined breaks to perform a circuit of 3
exercises before continuing. Record duration, breaks & reps.

Fartlek Activity Duration Intervals


1.-
Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises Reps
1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 1 Interval Activity
y 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 *Perform a predermined number of intervals for a predetermined
Workout distance or time, stopping and performing a circuit of 3
exercises before continuing. Record intervals & reps.

Interval Activity Distance or Duration # of Intervals


1.-
Distance or Duration to Beat:
# of Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises Reps
1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 dont 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: *Perform all sets of one exercise before moving on to the next
exercise. Rest target rest period between all sets and exercises.

# SETS:
Calisthenics Exercises Max. Repetition Target Target Rest Accomplished
1.- o 1 Min o 30 Sec o Yes o No
2.- o 1 Min o 30 Sec o Yes o No
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
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
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: 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 *Perform all sets of one exercise rest traget rest period and move on
Progression Strategy to the next exercise. Repeat for desired number of Alternating Sets.

# SETS:
Calisthenics Exercises Max. Repetition Target Target Rest Accomplished
1.- o 1 Min o 30 Sec o Yes o No
2.- o 1 Min o 30 Sec o Yes o No
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
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
Trunk Exercises
1.- 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 *Perform both exercises in the super set without rest; rest and
Strategy: move on to the next superset. Repeat for desired number of Supersets.

# SUPER SETS:
Superset 1 Max. Repetition Target Target Rest Between Accomplished
Calisthenics Exercises Supersets
1.- o 1 Min o 30 Sec 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 o None
Type: Duration:
Evaluation
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 move to next level o Yes o No
Remarks:

261
DATE:
Giant Set Progression *Perform all exercises in the giant set without rest; rest target rest
Strategy: period and move on to the next giant set. Repeat for desired number of
giant sets.
# GIANT SETS:
Giant Set 1 Max. Repetition Target Target Rest Between Accomplished
Calisthenics Exercises Giant sets
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 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 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:

262
DATE:
Circuit Progression *Perform all exercises in the circuit without rest; rest target rest period
Strategy: and repeat for desired number of circuits.

# CIRCUITS:
Calisthenics Exercises (2-4) Max. Repetition Target Target Rest Between Accomplished
Circuits
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
Upper Body Exercises (2-4)
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
Lower Body Exercises (2-4)
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
Trunk Exercises (2-4)
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
o Some no - 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 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:

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 Max. Repetition Target Rest Between Accomplished
Calisthenics Exercises Target Circuits
1.- o 30 Sec o None o Yes o No
Upper Body Exercises
1.- o 30 Sec o None o Yes o No
Lower Body Exercises
1.- o 30 Sec o None o Yes o No
Trunk Exercises
1.- o 30 Sec o None o Yes o No
Group 2
Calisthenics Exercises
1.- o 30 Sec o None o Yes o No
Upper Body Exercises
1.- o 30 Sec o None o Yes o No
Lower Body Exercises
1.- o 30 Sec o None o Yes o No
Trunk Exercises
1.- o 30 Sec o None o Yes o No
Group 3
Calisthenics Exercises
1.- o 30 Sec o None o Yes o No
Upper Body Exercises
1.- o 30 Sec o None o Yes o No
Lower Body Exercises
1.- o 30 Sec o None o Yes o No
Trunk Exercises
1.- o 30 Sec o None o Yes o No
Evaluation: o All yes - Progress
o Some no - 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 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 *Perform max reps in circuit fashion for predetermined
Reps for Time Workout number of circuits. Record time.

# Circuits:
Bodyweight Exercise Max. Repetitions Time to Beat Time
1.-
Calisthenics Exercise
1.-
Bodyweight Exercise
1.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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:

265
DATE:
Bodyweight / Animal *Perform max reps in circuit fashion for predetermined
Calisthenics for Time number of circuits. Record time.

# Circuits:
Bodyweight Exercise Max. Repetitions Time to Beat Time
1.-
Animal Calisthenics Exercise
1.-
Bodyweight Exercise
1.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 *Perform timed sets of Group 1 exercises in a circuit without rest.
Workouts Rest 1 minute and perform timed sets of Group 2 exercises in a
circuit without rest. Record Reps.

Group 1 1 Min. Reps Reps to Beat Successful


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
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
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 Try to outperform you last effort of repetitions in the given time
Training Time Zone Workout periods. Record Total Reps.

Time Zone 1: 5 Minutes Mini Total Reps Reps to Beat Successful


Bodyweight Calisthenics Exercise Set Reps
1.- 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 o None
Type: Duration:
Successful _____ Out of _____
Suggestions:
Time to change exercises o Yes o No
Remarks:

268
DATE:
Tabata Interval 20 seconds work, 10 seconds rest for 8 cycles.
Workout Record the lowest number of Reps in a cycle.

Bodyweight Calisthenics Exercise 1 Lowest Reps Reps to Beat Successful


1.- o Yes o No
Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 2
1.- o Yes o No
Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 3
1.- o Yes o No
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: Duration:
Successful ___ out of ___
Evaluation
Time to reduce rest periods o Yes o No
Time to change exercises o Yes o No
Remarks:

269
DATE:
Blackjack Workout Exercise 1 from 1-20, exercise 2 from 20-1 in alternating
fashion. Record time.

1 | 20 Time to Beat Time


Bodyweight Calisthenics Exercise 1
1.-
20 | 1
Bodyweight Calisthenics Exercise 2
1.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: Duration:
Suggestions:
Time to change exercises o Yes o No
Remarks:

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 Repetitions Total Minutes to Beat Minutes


1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 *Perform an aerobic activity for a predermined length of time,
Workout stopping at predetermined breaks to perform a circuit of 3
exercises before continuing. Record duration, breaks & reps.

Aerobic Activity Total Duration Breaks


1.-
Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises Reps
1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 *Perform a Fartlek activity for a predermined length of time,
Workout stopping at predetermined breaks to perform a circuit of 3
exercises before continuing. Record duration, breaks & reps.

Fartlek Activity Duration Intervals


1.-
Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises Reps
1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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 *Perform a predermined number of intervals for a predetermined
Workout distance or time, stopping and performing a circuit of 3
exercises before continuing. Record intervals & reps.

Interval Activity Distance or Duration # of Intervals


1.-
Distance or Duration to Beat:
# of Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises Reps
1.-
2.-
3.-
Cardiorespiratory Training
o Aerobic o Fartlek
o Intervals o None
Type: 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: GOAL:
Day Type Intensity Cardiorespiratory Training How You Felt
1 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
2 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
3 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
4 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
5 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
6 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
7 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
8 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
9 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
10 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:

275
11 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
12 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
13 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
14 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
15 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
16 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
17 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
18 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
19 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
20 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:

276
21 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
22 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
23 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
24 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
25 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
26 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
27 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
28 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
29 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
30 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
31 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good
o Medium o Intervals o None o OK o Bad
o Low Type:
Evaluation
Consistency o Yes o No
Progression o Yes o No
Variety o Yes o No
Comments:

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.

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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... its 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 dont 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
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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 SUPER-
Affiliate, and its my job to help you maximize those abilities and reach your
potential... after all, isnt 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 lets 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.
************

281
Dont 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.

Im 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


Use Lower Ab Spine Stability Page 23
Use Rest Pause Page 24
Elongate your Body Page 25
Reduce Contact with the Floor Page 26
Move in Multiple Directions Page 26
Increase Range of Motion Page 27

Bodyweight Calisthenics Exercises for Fitness, Health and Physique


Recommended Max Reps per Set Page 31

Basic Upper Body Exercises


BU#1 Yes Neck Nods Page 35
BU#2 No Neck Nods Page 35
BU#3 Side Neck Nods Page 36
BU#4 Wall Push Page 36
BU#5 Incline Push Up Page 37
BU#6 Push Up from Knees Page 37
BU#7 Cobra Push Up Page 38
BU#8 Classic Push Up Page 38
BU#9 Corner Push Up Page 39
BU#10 Floor Pull Ups Page 40
BU#11 Assisted Pull Up Page 41
BU#12 Frog Stand Hold Page 42

Intermediate Upper Body Exercises


IU#1 Decline Push Up Page 45
IU#2 Knuckle Push Up Page 45
IU#3 Dands or Hindu Push Up Page 46

283
IU#4 Divebomber Push Up Page 47
IU#5 Walk Out Push Up Page 48
IU#6 Push Up & Alt. Inverted Crunch Page 49
IU#7 One Leg Push Up Page 49
IU#8 Pike Push Up Page 50
IU#9 One Arm Wall Push Page 50
IU#10 Plyo Wall Push Up Page 51
IU#11 The 8 Count Push Up Page 52
IU#12 Dips Page 54
IU#13 Chin Up Page 54
IU#14 Pull Up Page 55
IU#15 Over-Under Page 55
IU#16 Commando Pull Up Page 56
IU#17 Headstand Hold Page 56
IU#18 Handstand Hold Page 57
IU#19 Handstand Wall Walk Page 57
IU#20 Handstand Walkout Page 58

Advanced Upper Body Exercise


AU#1 Front Bridge Page 61
AU#2 Back Bridge Page 61
AU#3 Fingertip Push Up Page 62
AU#4 Reverse Push Up Page 62
AU#5 Elevated Pike Push Up Page 63
AU#6 Table Maker Push Up Page 63
AU#7 Elevated Push Up Page 64
AU#8 Rotating T Push Up Page 64
AU#9 Knee Raise to Side Push Up Page 65
AU#10 Bridging Push Up Page 65
AU#11 One Arm Push Up Page 66
AU#12 Curious Pull Up Page 67
AU#13 Leg Raising Pull Up Page 68
AU#14 L Sit Pull Up Page 69
AU#15 Handstand Walkout w/ Push Up Page 70
AU#16 Handstand Push Up Page 71
AU#17 Plyo Push Up Page 72
AU#18 Plyo Decline Push Up Page 72

Your 1st Pull Up a Fitness Milestone Page 73

Basic Trunk Exercises


BT#1 Farmer Burns Stomach Flattener Page 77
BT#2 Stretch and Contract Page 77
BT#3 Vacuums Page 77
BT#4 Jiu Jitsu Sit Up Page 78
BT#5 Crunch Page 79
BT#6 Reverse Crunch Page 80
BT#7 Combination Crunch Page 80
BT#8 Ankle Wiggles Page 81
BT#9 Knee Hugs Page 81
BT#10 Seated Abdominal Tucks Page 82
BT#11 Single Leg Circles Page 82
BT#12 Plank Page 83

284
BT#13 Reverse Plank Page 83
BT#14 Side Plank Page 84
BT#15 Bow Glute Hold Page 84
BT#16 Good Morning Page 85
BT#17 Superman Page 85
BT#18 Acuaman Page 86
BT#19 Kneeling Bridge Page 86
BT#20 Floor Get Up Page 87

Intermediate Trunk Exercises


IT#1 The Rower Page 91
IT#2 Twisters Page 92
IT#3 6 Inch Crunch Page 92
IT#4 Flutter Kicks Page 93
IT#5 Leg Scissors Page 93
IT#6 Alternating Toe Touch Crunch Page 94
IT#7 Chinnies Page 94
IT#8 Lying Hip Rollers Page 95
IT#9 Ab Infinities Page 95
IT#10 The Leg Tuck and Twist Page 96
IT#11 The 10 Second Crunch Page 96
IT#12 Dynamic V Page 97
IT#13 Punch Up Crunch Page 98
IT#14 Straight Leg Reverse Crunch Page 98
IT#15 Balance Crunch Page 99
IT#16 100s Page 100
IT#17 The Saw Page 100
IT#18 Plank Butt Ups Page 101
IT#19 Plank with Leg Lift Page 101
IT#20 Plank with Knee Touch Page 102
IT#21 Chair Plank Hold Page 102
IT#22 Reverse Plank with Leg Lift Page 103
IT#23 Bow Glute Hold with Leg Lift Page 103
IT#24 Side Plank Ups Page 104
IT#25 Hanging Knee Raise Page 105
IT#26 Hanging L Sit Page 105
IT#27 Hanging Leg Thrust Page 106
IT#28 The Prone Row Page 107
IT#29 Single Leg Hip Bend Page 107
IT#30Headstand Leg Tuck Page 108

Advanced Trunk Exercises


AT#1 Janda Sit Ups Page 111
AT#2 V-Ups Page 112
AT#3 V-Twist Page 112
AT#4 Candlestick Page 113
AT#5 Hollow Rock Page 113
AT#6 Arch Rocks Page 114
AT#7 Flying Acuaman Page 114
AT#8 Star Plank Page 115
AT#9 Side Plank Twist Page 115
AT#10 L-Sit Page 116
AT#11 The Human X Page 116

285
AT#12 Headstand Leg Raise Page 117
AT#13 Knees to Elbows Page 118

Advice and Hints for Effective Core Training


Effectively Train Your Core for
Strength, Power & Function Page 119
A Well Developed Core
Improves Performance Page 120

Basic Lower Body Exercises


BL#1 Free Squat Page 123
BL#2 Boot Slappers Page 123
BL#3 Sumo Squats Page 124
BL#4 Reverse Squat Page 124
BL#5 Wall Squat Page 125
BL#6 Bootstrappers Page 125
BL#7 Lunge Page 126
BL#8 Rear Lunge Page 126
BL#9 Side Lunge Page 127
BL#10 Calf Raises Page 127
BL#11 Butt Raises Page 128

Intermediate Lower Body Exercises


IL#1 Bethaks or Hindu Squats Page 131
IL#2 Squat with Leg Lifts Page 132
IL#3 Chinese Wall Squat Page 133
IL#4 Squat and Press Page 133
IL#5 Squat and Twisting Press Page 134
IL#6 Ankle Grabbers Page 134
IL#7 Split Squat and Trunk Rotations Page 135
IL#8 Rear Lunge and Reach Page 136
IL#9 Forward Lunge and Reach Page 136
IL#10 Diagonal Lunge and Bend Page 137
IL#11 Crossover Lunge Page 137
IL#12 Donkey Calf Raises Page 138
IL#13 One Legged Deadlifts Page 138
IL#14 One Legged Bootstrappers Page 139
IL#15 One Legged Step Squat Page 139
IL#16 Butt Lift Leg Raise Page 140
IL#17 Hamstring Leg Lift Page 140
IL#18 Step Ups Page 141
IL#19 Side Step Ups Page 141
IL#20 Semi Squat Jumps Page 142

Advanced Lower Body Exercises


AL#1 The Rock Up Squat Page 145
AL#2 Dragon Walking Page 146
AL#3 One Leg Bird Squat Page 147
AL#4 One Leg Squat Page 147
AL#5 Squat Jumps Page 148
AL#6 Knee Tucks Page 149
AL#7 Star Jumps Page 149
AL#8 Alternating Jumping Lunges Page 150

286
Is Squatting Bad for your Back and Knees?
Proper Lower back Position Page 151
Raise on Your Toes? Page 151

Basic Calisthenics Exercises


BC#1 Marching Page 155
BC#2 Jogging in Place Page 155
BC#3 The Windmill Page 156
BC#4 Reach and Bend Page 157
BC#5 Standing Twist Page 157
BC#6 Simulated Jump Rope Page 158
BC#7 Jumping Jacks Page 158
BC#8 Split Jump Page 159

Intermediate Calisthenics Exercises


IC#1 Steam Engine Page 163
IC#2 The Woodchopper Page 163
IC#3 Squat Thrust Page 164
IC#4 8 Count Body Builders Page 165
IC#5 Squat Plyo Push Page 166
IC#6 Mountain Jumpers Page 167
IC#7 Mountain Climbers Page 168

Advanced Calisthenics Exercises


AC#1 Burpees Page 171
AC#2 Burpees Plus Page 172
AC#3 Ice Skater Hops Page 173

Animal Calisthenics
AC#4 Bear Crawls Page 174
AC#5 Alligator Walk Page 175
AC#6 Crab Walk Page 175
AC#7 Monkey Walk Page 176
AC#8 3 Legged Dog Walk Page 176
AC#9 Seal Walk Page 177
AC#10 Duck Walk Page 178
AC#11 Rabbit Hop Page 178
AC#12 Frog Jump Page 179
AC#13 Inch Worm Page 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 Mosss Swedish System


Marching in Place Page 191
Hips Firm Position Page 191
Calve Raises Page 192
Squats Page 192
Balancing Exercises Page 193
Foot Grasping Page 194

287
Arm Raises and Twist Page 195
Knee Push Up Page 196
Side Plank Page 197
Head Turning Page 197
Trunk Turning with Arm Raise Page 198
Trunk Back Bending Page 198
Good Morning Page 199
Side Bends Page 199
Forward Lunge Page 200
Diagonal Lunge with Arm Raise Page 200
Crunch Page 201
Reverse Crunch Page 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

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