Professional Documents
Culture Documents
2
W OR K O U T
WITHOUT
WEIGHTS
Bodyweight Calisthenics
Workout Progression System
Copyright 2006
Optimum Fitness Network LLC
All Rights Reserved
3
4
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 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.
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 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?
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Table of Contents...
SECTION 1
PRELIMINARY INFORMATION
SECTION 2
THE EXERCISES
6
Advice & Hints for Effective Core Training Page 119
Form follows function when if comes to effective core training...
SECTION 3
THE WORKOUTS
7
Improve Specific Exercises with Pyramids & Ladders Page 228
Blast past plateaus with these two methods...
SECTION 4
THE WORKOUT JOURNAL
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...
8
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.
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!
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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!
12
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.
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.
13
My Difference Between
Bodyweight Exercise &
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.
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.
In fact, I believe they are so important... they should be the starting point, and
remain an integral part, of any physical fitness program.
y Bodyweight exercises train the body in the way the body naturally moves.
y Bodyweight exercises prepare the body for all other training methods.
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.
15
Bodyweight Exercise
VS
Weight Lifting
Some say only body weight, some say only weight lifting... and some say both.
Different training methods are like different tools in your tool box... and you should
strive to use the best tool for the job.
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.
16
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.
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.
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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.
So, what does this strong advocate of weight lifting have to do with bodyweight
calisthenics exercise?
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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."
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.
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
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.
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As he matured, Gama's daily training would increase to wrestling 40 wrestlers,
5000 bethaks and 3000 dands.
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."
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.
Although he had some draws early in his career, The Great Gama retired
undefeated after an estimated 5000 matches.
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.
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 those "effective" weight training sessions are far and few between?
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
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.
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
27
28
SECTION 2
THE EXERCISES
29
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.
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
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.
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(BU)
Basic
Upper Body
Exercises
33
34
(BU)
Basic Upper Body
Exercises
Repeat.
Repeat.
35
:: BU #3 :: Side Neck Nods (MRPS 20)
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.
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)
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.
Start by laying face down on the ground with your legs straight and your hands by
your shoulders.
Your body should form one straight line from your feet to you head and your eyes
should stay focused on the floor about 6 inches in front of you.
Raise yourself from the floor by straightening your elbows... Keep your elbows close
to your body.
Pause at the top and lower yourself down... stopping before your chest hits the
ground.
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This movement should
be performed slow and
controlled, 1-2 seconds
up and 1-2 seconds
down... unless
performing push ups for
time.
The farther the feet are from the wall the more
difficult the exercise becomes.
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:: BU #10 :: Floor Pulls (MRPS 10)
This is the true opposite of the push up... and can be performed with an overhand or
underhand grip.
Lay under a bar that allows you to have your back on the ground and grab the bar.
While maintaining your body ridged, pull yourself upward until your chest hits the
bar, pause 1 second and slowly lower your body.
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)
Squat down and place both hands on the floor about shoulder with apart.
Keep leaning forward until your feet leave the ground and you are balancing on your
hands.
You might want to put a cushion on the floor in front of you in case you fall forward.
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.
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.
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.
46
:: IU #4 :: Divebomber Push Up (MRPS 10)
Start in an up push up
position with your feet
spread wide.
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)
Lower your body towards the floor and push back up.
Return to the starting position, perform another push-up and repeat on the right
side.
Return to the starting position... Repeat, this time raising the right leg.
49
:: IU #8 :: Pike Push Up (MRPS 10)
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.
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.
3. Bend your elbows and lower your body until your arms are parallel to the ground.
52
5. Bend your elbows and lower your body until your arms are parallel to the ground.
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.
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.
Pull yourself up until your chin comes over the bar and
then lower yourself until arms are fully extended.
54
:: IU #14 :: Pull Up (MRPS 5)
Pull yourself up until your chin comes over the bar and
then lower yourself until arms are fully extended.
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.
56
:: IU #18 :: Handstand Hold (MRPS 1 Minute)
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.
57
:: IU #20 :: Handstand Walkout (MRPS 5)
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)
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.
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)
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)
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.
63
:: AU #7 :: Elevated Push Ups (MRPS 10)
64
:: AU #9 :: Knee Raise to Side Push Ups (MRPS 10)
Lower yourself until your arms are parallel to the ground while raising the left knee
up to the left elbow.
Continue in a
alternating fashion at a
moderate pace.
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.
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.
66
:: AU #12 :: Curious Pull Up (MRPS 5)
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.
This exercise should be performed with controlled movement and through full range
of motion.
67
:: AU #13 :: Leg Raising Pull Up (MRPS 5)
Do not kick
and jerk your
feet up... the
movement
should be
smooth and
controlled.
68
:: AU #14 :: L Sit Pull Up (MRPS 5)
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)
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)
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.
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.
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)
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.
Stand with your hands behind your head and fingers interlaced.
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.
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.
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.
78
:: BT #5 :: Crunch (MRPS 20)
Lie on your back, your knees bent and feet on the ground.
This will bring your upper body off the ground... at about a 45 degree angle.
Fold your arms across your chest, hold at the sides of your head or hold your arms
above your head.
79
:: BT #6 :: Reverse Crunch (MRPS 20)
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.
Do this exercise in a
controlled and slow
motion... Do not swing your
legs up and jerk your head
forward.
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.
81
:: BT #10 :: Seated Abdominal Tuck (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.
82
:: BT #12 :: Plank (MRPS 2 Minutes)
Prop your elbows under your shoulders and rise up on your toes.
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.
Tighten your abdominals and lift your butt off the floor.
83
:: BT #14 :: Side Plank (MRPS 2 Minutes)
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.
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.
84
:: BT #16 :: Good Morning (MRPS 20)
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.
86
:: BT #20 :: Floor Get Up (MRPS 10)
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.
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.
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.
92
:: IT #4 :: Flutter Kicks (MRPS 20)
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 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.
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.
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.
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.
95
:: IT #10 :: The Leg Tuck and Twist (MRPS 20)
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.
96
:: IT #12 :: Dynamic V (MRPS 10)
Simultaneously extend
your feet straight up as
you contract your
abdominal muscles and
reach up to touch your
feet with your hands.
97
:: IT #13 :: Punch Up Crunch (MRPS 10)
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.
98
:: IT #15 :: Balance Crunch (MRPS 20)
Sit with your knees bent and your feet on 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.
Press your lower back into the ground and lower your legs to the point your back
stays flat on the ground.
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.
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.
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.
103
:: IT #24 :: Side Plank Ups (MRPS 10)
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.
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.
104
:: IT #25 :: Hanging Knee Raise (MRPS 10)
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.
Hold for 1 second and extend the legs out straight in front of you until your body
forms an L.
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.
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.
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
Lay on your back with your knees bent and place your feet behind an immovable
object like a secure bar.
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.
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.
Do this in a controlled
motion without swinging
legs or jerking the upper
body.
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)
Repeat.
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.
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.
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.
Perform a BT #12 Plank with arms straight as in the up position of a push up.
Keep the tension tight in your core to aid with your balance.
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.
Sweep the top arm down towards the floor and twist the body.
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)
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.
Contract your core muscles and breath shallowly to hold the position.
116
:: AT #12 :: Headstand Leg Raise (MRPS 10)
Make sure you do this in a controlled movement and your legs are straight.
117
:: AT #13 :: Knees to Elbows (MRPS 5)
Tighten your abdominals and bring your knees up toward your chest... then tilt your
hips upward and raise your knees to your elbows.
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.
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.
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.
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 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.
Physical training for functional improvement is very core oriented... the balance
and strength needed to complete most everyday movements originates from the
core.
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 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)
123
:: BL #3 :: Sumo Squat (MRPS 20)
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.
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.
126
:: BL #9 :: Side Lunge (MRPS 20)
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.
Complete all
repetitions to the left
side and then repeat
to the right side.
You can perform this exercise with one leg at a time of with both legs.
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.
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.
131
:: IL #2 :: Squat with Leg Lifts (Straight, Back and Side) (MRPS
20)
132
:: IL #3 :: Chinese Wall Squat (MRPS 20)
133
:: IL #5 :: Squat and Twisting Press (MRPS 20)
Repeat the
squat and
repeat... this
time pressing
your hands
overhead
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.
135
:: IL #8 :: Rear Lunge and Reach (MRPS 20)
This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds
up.
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.
136
:: IL #10 :: Diagonal Lunge and Bend (MRPS 20)
137
:: IL #12 :: Donkey Calf Raises (MRPS 20)
Vary the exercise by spreading your feet further apart or changing the angle of the
feet.
138
:: IL #14 :: One Legged Bootstrappers (MRPS 20)
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.
Complete all
repetitions and
then switch sides
by elevating
opposite foot.
139
:: IL #16 :: Butt Lift Leg Raise (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.
140
:: IL #18 :: Step Ups (MRPS 20)
141
:: IL #20 :: Semi Squat Jumps (MRPS 20)
Slightly bend your knees and bring your arms slightly back.
142
(AL)
Advanced
Lower Body
Exercises
143
144
(AL)
Advanced Lower Body
Exercises
:: AL #1 :: The Rock Up Squat (MRPS 10)
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.
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.
When you have finished all repetitions for that leg, return to the starting position and
repeat with the opposite leg.
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.
147
:: AL #5 :: Squat Jumps (MRPS 10)
Repeat.
148
:: AL #6 :: Knee Tucks (MRPS 10)
Explode up as high as
possible while bringing your
knees to your chest at the
top of the jump.
149
:: AL #8 :: Alternating Jumping Lunges (MRPS 20)
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.
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.
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.
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.
151
If this type of exercise bothers your knees... dont do it.
152
(BC)
Basic
Calisthenics
Exercises
153
154
(BC)
Basic Calisthenics
Exercises
Stand with your feet hip width apart and arms at your
sides or on your hips.
High March
Quick March
High Knees
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.
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)
157
:: BC #6 :: Simulated Jump Rope (MRPS 15, 30, 45 or 60
seconds)
:: BC #7 :: Jumping Jacks
(MRPS 15, 30, 45 or 60
seconds)
158
:: BC #8 :: Split Jump (MRPS 15, 30, 45 or 60 seconds)
159
160
(IC)
Intermediate
Calisthenics
Exercises
161
162
(IC)
Intermediate Calisthenics
Exercises
:: IC #1 :: Steam Engine (MRPS 15, 30,
45 or 60 seconds)
Twist the left elbow to the right knee and then the
right elbow to the left knee.
Your knees and feet should stay in line and keep your
back straight.
Perform at a moderate
pace.
163
:: IC #3 :: Squat Thrust (MRPS 15, 30, 45 or 60 seconds)
Repeat.
164
:: IC #4 :: 8 Count Body Builders (MRPS 15, 30, 45 or 60
seconds)
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.
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.
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.
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)
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.
Do a push-up by bending elbows and lowering body toward the ground then pushing
back up.
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.
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.
Get on all fours so your weight is supported on your hands and feet.
When you move, move the right hand and right foot at the same time and then the
left hand and left foot.
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.
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.
Sit so that your feet are on the ground with your knees bent and your hands are
supporting your body behind you.
175
:: AC #7 :: Monkey Walk (MRPS 15, 30, 45 or 60 seconds)
Keep the other hand off the ground and behind you.
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)
Press up until your arms are extended while keeping your lower body on the ground.
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)
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.
Spring forward
and land on
your hands
and feet at the
same.
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.
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.
For bodyweight calisthenics exercise however, the load is a fixed weight, your
bodyweight... therefore, most people only increase repetitions in order to progress.
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.
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.
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.
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.
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.
188
Recommended
Cardiorespiratory Training
Protocol
Walking is one of the most basic, beneficial and underrated forms of physical
activity.
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.
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.
High March
Quick March
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
192
:: Balancing Exercises :: 5 Each Leg
193
:: Foot Grasping :: Hold 30 Seconds
Each Leg
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
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.
197
:: Trunk Turning with Arm Raise :: 5-10 Reps
198
:: Good Morning :: 5-10 Reps
199
:: Forward Lunge :: 5-10 Reps
Complete all repetitions an then repeat with the right leg, or do in an alternating
fashion.
200
:: Crunch :: 5-10 Reps
Lie on your back, your knees bent and feet on the ground.
This will bring your upper body off the ground... at about a 45 degree angle.
Fold your arms across your chest, hold at the sides of your head or hold your arms
above your head.
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
Walking is one of the most basic, beneficial and underrated forms of physical
activity.
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.
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.
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 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.
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.
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.
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 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.
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.
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.
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...
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)
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).
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.
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...
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.
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...
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.
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...
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.
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...
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.
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...
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.
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...
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
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner,
intermediate and advanced practitioner.
or...
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.
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
Group 3
y 1 Calisthenics Exercise
y 1 Upper Body Exercise
224
y 1 Lower Body Exercise
y 1 Trunk Exercise
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
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
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner,
intermediate and advanced practitioner.
or...
The PHA Protocol will be difficult on the entire body... so take complete rest
when you think it is necessary to properly recover.
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.
Pyramids
The rest period should be the same as the previous work period.
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
The rest period should be the same as the previous work period.
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.
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.
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.
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...
or...
or...
or...
A combination of the above... depending on the level of stress placed on the body
by the particular workout.
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 2... Perform the predetermined number of repetitions for the Calisthenics
Exercise.
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.
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 2... Perform the predetermined timed set for the Animal Calisthenics
Exercise.
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.
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...
Step 1... Perform 1 minute of each exercise in Group 1 as a circuit with no rest
between exercises.
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.
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.
Build your program by picking exercises that give you a full body workout...
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 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 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.
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...
Step 1... Perform 20 seconds of repetitions for exercise #1, stop for 10 seconds
and repeat for a total of 8 complete cycles.
Step 3... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds
and repeat for a total of 8 complete cycles.
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.
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.
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...
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.
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...
Step 1... Perform the predetermined repetitions for each exercise in the first
minute.
Step 3... Perform the predetermined repetitions for each exercise in the second
minute.
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.
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 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.
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 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.
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 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.
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...
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).
6) Fill in the method, type and duration of cardiorespiratory training (if applicable).
1) Mark if you accomplished your target reps and target rest period.
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.
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:
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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:
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DATE:
Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period.
Progression Strategy: Repeat for Group 2, then Group 3. Repeat for desired number of
group (PHA) circuits.
# Group (PHA) Circuits:
Group 1 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:
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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.
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.
268
DATE:
Tabata Interval 20 seconds work, 10 seconds rest for 8 cycles.
Workout Record the lowest number of Reps in a cycle.
269
DATE:
Blackjack Workout Exercise 1 from 1-20, exercise 2 from 20-1 in alternating
fashion. Record time.
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.
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.
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.
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.
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:
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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:
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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.
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.
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!
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.
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!
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
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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.
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
www.clickbank.com, and they will send you a check every two weeks with your
earnings!
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.
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.
*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.
Eddie Lomax,
President & Founder Optimum Fitness Network LLC
Affiliate Program Manager
Click Here To Contact Me
282
Index
Disclaimer Page 5
Preface Page 11
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
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
285
AT#12 Headstand Leg Raise Page 117
AT#13 Knees to Elbows Page 118
286
Is Squatting Bad for your Back and Knees?
Proper Lower back Position Page 151
Raise on Your Toes? Page 151
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
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
288
OptiFitness Workout 9 Fartlek Interruption Workout Page 248
How to Use and Fill in the Workout Journal Sheets Page 256
Final Thoughts: Expend Time & Energy and Succeed! Page 279
289