Contents

- What Can You Get From This Book?

- Free Bonus Book!

- From the Author

- Foreword: Why You Might be Getting in Shape for the Wrong Reason…

- The Secret the Fitness Industry Doesn’t Want you to Know!

- What Really is “Fitness”?

- The Importance of Rest/ Sleep

- Where Does Bodyweight Training Come From?

- How to Beat Laziness (Motivation Hacks)

- How Exercise Affects Your Brain

- 20 Minutes to a Happier You

- Which Exercises Burn the Most Calories?

- The Truth about Burning Fat

- How to get ‘Toned’ without getting ‘bulky’

- Is Flexibility Important for Fitness?

- 30 Second Nutrition – A handy way to eat right quickly

- Why Cardio is so Important

- How to ‘Cheat’ at Cardio Fitness

- Useful Fitness Terms

- The Big Four

- 1.  Proper Push-Ups

- 2.  Proper Sit-Ups

- 3.    Proper Star Jumps (AKA Jumping Jacks and Star Bursts)

- 4.  Proper Squat Thrusts

- Sit ups vs Crunches (Which is better?)

- The Six Pack ‘Trick’ that 90% of people overlook

- How Many to Do? (Using your body to quickly calculate repetitions)

- Upper Body Exercises

- Dips

- Alternative Push Ups

- Arm Circles

- Shoulder Rotation

- Core (Mid-Section) Exercises

- Alternative Sit Ups

- Flutter Kicks

- Back Raises

- L-Sit

- Lower Body Exercises

- Squats

- Wall Sitting

- Alternating Lunge

- Frog Jumps

- Mule Kicks

- Your Fitness Routine

- Week 1 – Starting out

- Week 2 – Extending the habit

- Week 3 – Getting the Hang of it

- Week 4 – Building

- Week 5 – Extending

- Week 6 – Leveling out

- Week 7+ Maintenance

- Workout Quick Tips

- Thank You (and a Free Book!)

Bodyweight Training Handbook:
Bodyweight Exercises, Tips & Tricks to Lose Weight, Build Muscle and Get Fit Fast!

“Powerful, Simple and FREE Bodyweight Exercises you can do Today!”

Phil Pierce

Copyright © 2013

For a Free Fitness guide visit:

www.PhilPierceBooks.com

This publication (and any by this Author) may not be copied or reproduced in any format, by any means - electronic or otherwise - without prior consent from the copyright owner or publisher.

All content Copyright © 2013.

This guide is not associated with any Martial Arts or Fitness organization.
All content herein is considered a guide only.

No liability accepted for any injury associated with the practice of Martial Arts, Self Defense, Fitness or any other activity.

____________________________________________

What Can You Get From This Book?

-       Powerful, simple and free bodyweight exercises…

-       Do you know the truth about burning fat?

-       Do you know the six-pack ‘trick’ most people overlook?

-       The secret the fitness industry doesn’t want you to know…

-       Do you know how to beat laziness?

-       How to ‘Cheat’ at Cardio (and get the same results in a fraction of the time!)

-       How to get toned without getting bulky…

-       Cheats, tips and tricks for working out…

-       What fitness is really all about… and if you are doing it for the right reason…

-       How to easily work out the number of reps tailored for you…

-       The killer ‘Mistakes’ with most people’s favourite techniques…

This easy-to-use book gives you the simple, proven tips and techniques for improving fitness, building muscle and losing weight with just the power of your own body.

You won’t need any equipment and best of all it will cost nothing!

The tactics included are jargon-free and packed full of hints to help you with everything from getting toned to establishing a life-changing routine.

But it’s not all for fitness experts. If you are just starting out this book gives you the essential tips for creating the body you want…without a gym or any special kit!

Let’s go!...

Free Bonus Book!

Grab your Completely Free bonus book;
‘The Power of Plyometrics’ now!

Just head over to my site:

http://www.PhilPierceBooks.com

Claim your copy Now!

From the Author

I switch on the TV and see another one.

This time the sweaty model/actor is selling the benefits of some kind of complicated weight machine that appears to vibrate like a washing machine, giving the spokesperson a strange jello-like quality.

He claims it’s the latest revolution, and will change fitness forever.

I have a feeling it won’t.

For many years I’ve been involved in fitness instruction, Martial Arts and physical training. I’ve seen individuals of every ability and shape, and I’ve seen more fitness fads than I can shake a vibro-weight at.

I don’t claim to know everything - anyone who does belongs on an infomercial, but I have experienced real people like you and I getting in shape the right way and the wrong way.

The fact remains that losing weight, getting toned and building muscle is not about gimmicks. You don’t need fancy gadgets or the latest nutritional shake; there are no complex routines or technical pieces of equipment required.

Real, effective fitness and simple, powerful exercises need nothing but the most basic piece of kit you already have; your body.

Nothing more.

Sure some people find gyms, special classes and equipment useful but the reality is that we are all born with everything we need to succeed in getting in shape at a fantastic level.

Using your own body is free, always with you and effective because it can be done anywhere.

So what do you need?

You already have the most incredible piece of equipment – your body. Now you just need the secret to using it properly…

Foreword: Why You Might be Getting in Shape for the Wrong Reason…

Getting in shape is an admirable goal but are you doing it for the right reason?

The modern world we live in gives us very few opportunities to exercise our body in the way nature intended. Compared to our hunter-gatherer ancestors we have very little to do in our daily existence.

No tracking down our lunch, no escaping predators on a daily basis and no need to really be ‘fit’.

Little wonder then that we face unprecedented obesity and heart disease levels across the world. The human race, in the west especially, is at crisis level.

So you decide to get in shape. Decide to improve your life, improve your health and take control of your body. For yourself, for your family and to lead a more fulfilling existence.

You’ve done absolutely the right thing.

But then there are the other people. They decide they need to change their body not for themselves, their health or the people around them but because society tells them they should look a certain way.

I’m here to tell you right now that this is wrong and an unhealthy way of approaching fitness.

There is nothing wrong with wanting to look better, but basing your body ideals on the magazines, celebrity websites and movie stars you see out there is a completely unrealistic goal that will not lead to a healthy lifestyle.

It is difficult to escape though, no doubt about it.

We are bombarded by images of supposed perfection every day; the models in make-up commercials, the ripped muscular guy on the magazine cover, the movie poster with impossibly good looking actors.

There exists a multi-billion dollar industry dedicated to manipulating the public perception of beauty. Their whole reason for existing is to make you aspire to be more like these models and stars but I’m here to tell you the truth;

Even they don’t look like that.

I have even worked in this industry in the past and witnessed first had the miracle/deception of Photoshop and similar image editing software.

Bottom line: Every single Magazine cover, T.V commercial or photoshoot you see has been re-touched, airbrushed and tweaked to make the models look a certain way – usually to get you to part with money in form.

Even the individuals used for the photo-shoot don’t look this way. The skin is smoothed, the waist is trimmed, the muscles are highlighted and in some cases even their facial features are subtly altered to be more appealing.

If you are trying to get fit to look like these people I have bad news. No-one looks like these people. They only exist in a computer.

Instead consider improving your body for your own reasons. Be aware that the media is trying to manipulate you and take what you see with a pinch of salt.

Real happiness and real motivation comes from within.

Your body will thank you in the long run.

Why Bodyweight Exercises?
The Benefits of Training with Just Your Body

If you are reading this book chances are you already have rough idea about the great benefits bodyweight training can offer but it’s impossible to overstate just how effective a few simple exercises can be, using nothing more than your own mass.

Simply put, training with your body is the most natural and powerful way to get in shape, build muscle and increase tone and strength.

Thousands of fitness products each year attempt to reveal some new, miraculous way to improve your body but nothing is more powerful than nature, and thousands of years of evolution show that we don’t need fancy machines or gizmos to improve our body.

Bodyweight exercises are simple, proven to work, and come free of charge. You will not need special equipment, a gym membership, or a personal trainer. Bodyweight training can be done anywhere and at any time of day and the exercises will improve your physical strength, increase the size of your muscles, decrease your fat stores and improve your cardiovascular health… and that is only the beginning!

Efficiency

When you train with just your body, no movements are wasted because there is nothing to waste it on! No machines, no weights, nothing sucking your hard work away.

Every ounce of energy is being used to sculpt and train muscles. This form of exercise is so efficient; that you can often cut your workout time in half.

Research supports that very short bodyweight workouts can produce significant results. Since you are not working with equipment, you can transition directly from one position to the next. You will notice that less recovery time is needed in between sets. Quicker rest times help raise your heart rate, meaning you are burning more calories within that shorter workout.

These exercises combine both strength and cardio training. You can perform star jumps between sets of push-ups or sit-ups to keep your heart at an elevated rate, while training your muscles. Even short bodyweight sessions can speed up your metabolism. This will help you burn fat quickly, a great benefit for anyone looking to blast away a few extra pounds.

Flexibility

As we will discuss later, physical fitness can take on many forms. While big muscles can be a part of overall fitness, there are many other components. A major one is flexibility. Bodyweight exercises will help you develop muscles that are strong, but not characteristically tight or limiting. With this form of exercise, you will enjoy a full range of motion to enhance your flexibility.

Core Strengthening

Your “core” is made up of twenty-nine separate muscles which create the strength of your torso, also sometimes coined the human ‘core’. Bodyweight exercises are the best way to engage and train every one of those muscles.

Proper execution of the exercises included in this guide can work this whole stabilizing center of the body, and ultimately improve your ability to punch, kick, run or throw at the extremities.

Research has demonstrated that the improved core strength acquired through bodyweight exercises can provide increased strength throughout your whole body. As a result, you will see greater strength, improved posture, and better athletic performance all round.

Adaptability

Bodyweight exercises are perfect for beginners and advanced athletes alike. Each exercise can be adapted to meet any fitness level. Perform each repetition as fast or slow as necessary to suit your fitness level. With a little conditioning, you will soon be able to add more repetitions and adjust your form for an additional challenge. Since each exercise can be done with countless variations, you will never find yourself bored or reach one of those dreaded plateaus.

Time Management

A common complaint in modern life is that the days are too short, leaving little time to fit in exercise. With bodyweight exercises, you will not need an extended two-hour session. Instead, you will be able to squeeze a quick and effective workout in to any part of the day you choose. Because you do not need any equipment, there is no need to commute to a special location. Complete your workout anywhere you please.

Freedom

This kind of flexibility in your workout location adds a new sense of freedom to your fitness routine. If you prefer nature, take your routine outdoors, to any relatively flat surface. If it is raining, or you prefer a climate controlled environment then feel free to stay indoors. You can perform a private workout all alone, or invite your friends to join your sessions. Aside from performing the exercises with good form, there are very few rules in bodyweight training.

Safety

In addition to being flexible, fun, and effective, bodyweight exercises are much safer than the competition. They eliminate the dangers posed by other workouts. There is no equipment to fall or overextend your muscles. In fact, gentle versions of bodyweight exercises are traditionally used in rehabilitation to help mend the body. You can further this advantage by establishing a proper warm up before each workout, and ensuring that each exercise is practiced with good form.

The Secret the Fitness Industry Doesn’t Want you to Know!

Bodyweight training is simple, effective and free. The physical results and additional benefits are both significant and empowering. So why do so few people rely on bodyweight training? One of the biggest obstacles is that the fitness industry does not want you to know about the effectiveness of bodyweight exercises alone. This is not just another conspiracy theory - in truth, like many things in life, it all comes down to money.

Physical fitness is a huge moneymaker. Everyone wants to be fit, yet we never seem to find the time or motivation, so we pay someone to help. You purchase a new machine guaranteed to show results. When that fails, you try a new book or video to teach you the latest fitness craze. You might even invest in a personal trainer. You would certainly not be alone if you purchased a gym membership in your quest.

Last year, the International Health Racquetball & Sports club Association reported 45.3 million health club members across the globe. With each of those members paying between four and eight hundred dollars per year, gyms took in nearly 20 billion dollars in a single year. And this is one report from one organization.

Globally, fitness is such a lucrative business that most organizations will do anything they can to convince you that their product or service is the only path to true success.

This of course is nonsense.

Sure, Gyms and clubs with special equipment work for a lot of people and they do have certain benefits but for most of us they are just a method of spending money to feel guilty when you don’t go.

Bodyweight training on the other hand is completely free.

Anyone can do it, anywhere they please, and at any time they choose, without paying a dime. You do not need to purchase a gym membership, personal trainer, or any equipment at all. Can you see why the fitness industry would want to keep a tight lid on this training secret?

You can get in to the best shape of your life, and you do not need a thing to do it.

You already have everything that you ever needed to get fit. With your own bodyweight and some basic knowledge, you can be on the road to your own incredible results in no time flat. This is no fad either. As long as you stick to your routine, you can enjoy optimum fitness for the rest of your life. Yoyo diets and sporadic bouts of heavy training are outdated. Since bodyweight exercises are so simple, and take so little time, you will be able to stick them with for years.

You can also discover a workout that is every bit as tough or gentle as you need. Do not let the opposition convince you that bodyweight training is too boring to practice over an extended period. Sure push-ups, squats, sit ups, and star jumps can become repetitive as standard but variation is the key.

Take advantage of the countless ways each of these can be modified.

Luckily muscles are generally dumb. They have two talents, contracting and relaxing. Muscles do not know what is being used to stimulate these actions. They will grow regardless of what is providing the resistance for them to act upon. Do not waste thousands of dollars of gym equipment that you are guaranteed to grow bored of, and will prove inferior in terms of results. Instead, stand up, stretch out, and let your body work as it was designed to do.

One more secret is that bodyweight training is typically safer than what the local fitness club has to offer. Gyms can be dangerous places. It is estimated that over 50,000 individuals are rushed to the emergency room each year as the result of gym related injuries.

Health club owners want you to return each year. They want you to pay that annual fee. They do not want you to skip the gym in favor of a free training program. Those owners want to keep their businesses going to receive the maximum profit.

What would happen if everyone were suddenly recommending a free training method to his or her friend? Those gyms and health clubs would begin to empty out. Sales of fitness equipment would plummet. People would be walking around looking better than ever, and no one would be being paid to make it happen. That is one scary scenario for the fitness industry.

What Really is “Fitness”?

We live in a nation obsessed with becoming more fit. Yet the true definition of fitness has become a bit hazy.  It has to be more than the number on a scale or the size of your muscles. A person can be thin and still not be healthy. Conversely, it is entirely possible to be a bit on the heavier side and still be fit in terms of overall health.

Officially many people measure fitness by recovery to a baseline heart rate after intense exercise, but in everyday terms most people associate it with weight and appearance.

One of the biggest reasons why the scale is not a reliable judge of your fitness level is because muscle actually weighs more than fat. You can look thinner, and yet weigh more than the larger person standing next to you. With bodyweight training, it is common to shed inches, and yet weigh more. Still, there are always going to be exceptions due to individual differences. No two people are ever exactly alike.

There needs to be another way to gauge your fitness level that does not require scales or measuring tape. With this in mind, take a moment to consider how your body acts throughout your day. Do you struggle to complete simple tasks such as walking up a flight of stairs, lifting a laundry basket, or reaching for that box of cereal on the top shelf?

Being fit is not always about being the top performer in a particular sport, or bench-pressing more weight than anyone else can. It is good to be dedicated to a fitness program, but it does not have to consume your life. It is possible to find your optimal fitness level through simple activities like bodyweight exercises. Even if you cannot do much now, your fitness level will gradually improve. Take some time to consider your own fitness goals.

Personal fitness is more about the way that you feel, the energy you have, and the strength that you feel. It is not about reaching certain numbers on a chart. Fitness is about living your life to the fullest, without having to slow down in order to breathe. Being physically fit allows you to participate in more activities whether if be chasing children around the yard, dancing, playing sports, or completing household chores.

While looking great is one component of fitness, there are numerous factors that can be used to evaluate your fitness level. A few of the important ones include cardio respiratory health, muscular strength and endurance, body composition, flexibility and function, as well as your overall health.

Cardio Respiratory Health

Your cardio respiratory system refers to the cooperative efforts made by your heart and lungs to provide oxygen throughout your body. A fit cardio respiratory system will allow increased endurance when participating in physical activities for an extended period. Participating in rigorous activities, which raise your heart rate, can improve your cardio respiratory health, thereby improving the efficiency with which essential oxygen is obtained.

Muscular Strength

Your muscle strength is measured by the amount of force you are able to deliver in a single effort. Trainers measure the amount of work their clients are able to do against resistance by having them perform a simple, weight-bearing exercise such as a bench press. By working against resistance, your muscles are encouraged to grow. Resistance can take all kinds of forms, and is not limited to the weights added to the end of a barbell. Climbing a flight of stairs, or performing a push up also requires you to exert force against resistance.

Muscular Endurance

Muscle endurance is defined by how long you are able to maintain a series of contractions before experiencing muscle fatigue. In gym classes, and training sessions, this is traditionally evaluated through sit up tests. Muscular endurance can also be demonstrated through cycling, or with the use of steps.

Body Composition

This is a way to evaluate your body beyond the outdated height and weight calculations. While height and weight are still taken into account, body composition takes a closer look at the ratio between fat and lean muscle. Having too much fat can slow your performance, and create health problems. While underwater weighing is the most reliable method for measuring your body composition, it is not widely available. Alternatively, a skin fold or “pinch” test can be used. Handheld digital devices are also available; however, experts are still debating the accuracy of these machines. You can also evaluate your own bodyweight composition by looking in the mirror. While not particularly scientific, this can provide an honest look at the composition of your body.

Flexibility and Function

The range of motion around a particular joint determines your flexibility level. Being flexible has numerous benefits including injury prevention, and better daily functioning. You can improve your flexibility by performing activities, such as stretching, which lengthen your muscles. Flexibility is commonly measured through the sit test, or by choosing bodyweight exercises that lengthen your muscles.

One problem for traditional bodybuilders is that their training can actually decrease their range of motion. What is the purpose of having the biggest muscles or the thinnest waist if you are unable to function well within your environment? Fitness should enhance, not hinder, your abilities.

Overall Health

Health should play a large role in the definition of fitness. What is the purpose of performing an intense training program; if it does not help you live a happier, healthier, and longer life?

Sometimes health might get pushed to the wayside of your fitness goals, when it really should remain front and center. Many athletes complain of achy joints, sore feet, and body inflammation. Some also experience immune suppression, resulting in being more susceptible to the common cold. When you train too hard, your body does not have a chance to recover or repair.

By backing off a little you might find that, you actually feel healthier doing less. When your body is given the opportunity to function at its best, your bodyweight workouts can have an amazing effect. Your lungs, heart, back, bones, muscles, and joints will become stronger and healthier. This reduces your risk of heart disease, high blood pressure, diabetes, accidental falls, and even some forms of cancer. In addition to prevention, these co nditions can sometimes be treated with a responsible workout plans including bodyweight training.

The Importance of Rest/ Sleep

With such a frenzied and adrenaline addicted society, it is not surprising that many people get by without enough sleep. A recent study found that as many as 48% of Americans are not getting enough sleep on a regular basis with as many as 22% are falling short every single night! If we are so quick to skip out on such a natural period of recharging, then it is not surprising that many fitness fanatics are also skipping out on essential rest between workouts.

Rest and sleep are often skipped when more important matters must be attended. Unfortunately, we typically fail to confront this problem until our health is already showing signs of compromise. At this point, you will hopefully be forced to get some rest. Rest and sleep are vital for overall health and fitness, don’t neglect them.

Comparing Rest and Sleep

Rest is defined as the time when you are physically inactive. This state of inactivity allows the body to restore energy, which is used up when you are active, such as during a workout. It is impossible for your body to simultaneously use and build energy stores. When you skip rest time, you leave yourself vulnerable to running out of the energy needed for basic functioning.

Sleep allows not only your body, but also your mind to find a state of rest. We are all familiar with the basics of sleep. Your eyes are closed, the body becomes still, slows down, and your mind drifts into a state of full or partial unconsciousness. When you are asleep your body is an island all to itself, you do not observe or respond to external stimuli and this period is the one of most regeneration.

Benefits of Rest and Sleep

Getting the right amount of sleep each night is essential for a happy and healthy life. So is taking enough rest between workouts. In addition to replenishing your energy, rest and sleep play a number of other important roles. Your cells and organs receive a new supply of fuel and nutrients while you sleep. This is when your body gets the chance to destroy old cells that have become worn, damaged, or toxic. While you sleep, your body can produce twice as many new and healthy cells, than when you are awake. Your body also needs this time to eliminate dangerous toxins.

When you get enough sleep, you will begin to feel better, and experience higher energy levels. Your muscles and tissues will appear more toned, because they will function more efficiently. You will feel stronger, because your muscles will literally become stronger. You might even begin to breathe easier. Sleep aids circulation and the delivery of oxygen throughout your body. It improves the productivity of your lymphatic system, which is in charge of removing harmful toxins from your body.

Sleep plays a vital role in maintaining good physical health. Did you know that rest and sleep are also important for your mind? While you dream, your subconscious is able to process mental and emotional obstacles that may have caused confusion or uneasiness throughout the day. Sleep helps the brain assimilate new information, committing important pieces to your long-term memory bank. Studies demonstrate that people, who get more rest after learning new information, score better on tests.

Getting Enough

The amount of sleep required to help you function at your best might be different from how much your friend or neighbor needs. We are all a little bit different. The right number of hours is widely debated but probably somewhere between seven and nine. Many factors including your metabolism, the quantity of toxins in your system, and how active you are throughout the day can affect your magic sleep number. Try experimenting to find the right amount of sleep for your body. When you hit the right number, you will wake up feeling rested and ready to greet the day.

You can maximize the quality of your sleep by minimizing the number of sensory distractions in the bedroom. Try to make your bedroom as dark, and quiet as possible. When it is dark, your pineal gland is stimulated to produce melatonin. This hormone will help you enjoy sleep that is more restful. Individuals with insomnia are typically lack sufficient amounts of melatonin.

If you want to wake up happy, try to focus your mind on something positive before you fall asleep. This might also help you have more pleasant dreams. Meditation can help accomplish this uplifting task.

In some cases, you might have trouble falling asleep. One way to prevent this is by being active throughout the day. Individuals who participate in regular exercise experience less insomnia. They also have an easier time transitioning between sleep cycles. Researchers at Stanford University School of Medicine observed the effects of exercise on individuals who lived sedentary lifestyles and experienced regular bouts of insomnia. When the participants added exercise to their daily routine, they began to fall asleep in half the time it normally took them. They also stayed asleep for at least one hour longer than usual.

For good sleep, it is best to schedule your workout in the morning or afternoon allowing plenty of cool down time before bed.

The Dangers of Not Getting Enough Sleep

Since more people than ever are walking around sleep deprived, it is easy to study its damaging effects. For one thing, people become clumsy and prone to accidents when they do not get enough rest. Some of the biggest headlines of recent years such as the Exxon Valdez oil spill, the explosion of NASA’s shuttle, Challenger, and the Chernobyl nuclear accident have all been blamed on drowsiness, due to insufficient sleep. While these disasters were big news, the more common ones are not.

Today, more and more drivers are falling asleep behind the wheel, a danger not only to themselves but also to everyone who crosses their path on the road that day. It is estimated that nearly one-third of all drivers will fall asleep at the wheel at least once in their life.

In addition to increased accident rates, sleep can make you down right cranky, irritable, and difficult to be around. This can do damage to your social life, as well as to your relationship with loved ones.

Studies have clearly demonstrated that individuals who get less sleep tend to weigh more. Chronic sleep deprivation can alter your hormones, as well as the way your body processes and stores carbohydrates. Essentially, not getting enough sleep can sabotage your fitness goals.

It can also threaten your health as a whole. Sleep disorders are commonly linked to high blood pressure, irregular heartbeats, and increased production of stress hormones. It can also knock out your immune system, leaving you vulnerable to numerous diseases including cancer.

Safeguard your health and your fitness goals by getting plenty of sleep each night, and several periods of rest throughout the day.

Where Does Bodyweight Training Come From?

Back before the dawn of exercise machines, dumbbells, workout videos, and gym memberships, fitness training looked a lot different. In those days, men and women trained simply by moving their bodies. There was no alternative method. Today, there is a multitude of alternatives, yet bodyweight training remains popular due to its impeccable record of accomplishment in building stronger bodies. Through efficacy alone, it has stood the test of time.

It makes sense that bodyweight training has been repeatedly chosen by some of the worlds most dedicated fighters. It is interesting to see that the formations of such grand empires as Greece and ancient Rome were built upon individuals who trained with bodyweight exercises. They conquered enormous regions with strong armies, made stronger through the most basic system of physical conditioning.

Beginning with the Spartan warriors of Greece, we see glimpses of this type of training. To witness the effectiveness of the Spartan warrior’s bodyweight workout, you might catch a few minutes of the hit movie “300” which was released in theaters back in 2006. If you recall this movie, then you might also remember wishing for an equally fit body. Despite being a modern production, the cast of “300” were actually subjected to five intense circuit-training workouts every week. These workouts challenged every muscle of their bodies, but they did not require the special equipment, which you might expect. Their trainers instead led the actors through a series of bodyweight exercises, with only brief periods of rest between each set.

The trainers adeptly followed many conventional rules of bodyweight training. They adjusted the routines often to prevent plateaus and keep muscles in a constant state of confusion. This created the maximum benefit in the smallest amount of time. They made use of jumping box squats, pushups, and pull-ups.

The warriors these actors were trying to emulate have been known throughout history for their strength, endurance, toughness, and combative prowess. Despite its simplistic nature, you can see for yourself that these exercises proved to be effective.

Since word broke of the intense exercise program used to develop such flawless bodies, many became interested in utilizing a similar program. Soon, copycat “300” workouts were developed and marketed to the public. Although none of these is identical to the ones used on the set, many do provide the promised results.

Can you envision the Spartan warriors performing the first pushups thousands of years ago? The Romans continued to train their forces in this manner. So did the Vikings and nearly every from of military in between, and ever since. In fact, today many modern government organizations, including famed Military branches, like the U.S. Navy SEALS, still utilize bodyweight exercises as their primary training method. From near the beginning of time and surviving through the current age, bodyweight training has been held in high regard with those seeking the best in physical fitness.

Of course, this phenomenon is due in part to the accessibility of the bodyweight exercises, their simplicity, and the fact that they can be provided to large crowds at little cost. The armies, both ancient and current need not carry along bulky equipment to maintain perfect physical conditioning in any location. Another reason behind the persistence of bodyweight training is that the exercises work. These movements have been shown to work for any individual, of any fitness level because each body is naturally tailored to its owner.

Bodyweight exercises are not just for fighters either. Today you can observe them being heavily used within the athletic community. Athletic trainers utilize these exercises to help their athletes gain muscle, banish fat, and gather strength. Not unlike with the military organizations, this is not a new trend. Athletes have been using bodyweight exercises throughout history. Not surprisingly, Roman and Greek gladiators also made use of this system. Today, Olympic gymnasts continue to train using bodyweight exercises as well. They do not use heavy weights or large machines. Instead, they rely on a range of movements to sculpt and strengthen their bodies.

Bodyweight training has remained throughout history simply because it is more effective than virtually any other system. These exercises perform better, even when compared to similar movements completed using standard exercise equipment. One of the best examples is a comparison between one popular bodyweight exercise known as a pull-up and a similar exercise using a pull-down machine. Despite using the same exact muscles, you will find unmatched results using just your own body.

How to Beat Laziness (Motivation Hacks)

This topic has been covered somewhat in a couple of my other books but it’s worth mentioning here because cognitive laziness is not just specific to Martial Arts, or Fitness, or me, or you.

Inherently humans are, as a species, lazy.

This isn’t automatically a bad thing even if it sounds that way. Our brains have simply developed the intelligence to take the shortest and easiest path to a goal.

In evolutionary terms this has led to most of the modern technology we take for granted and the advancement of the human race. (Where would we be without the invention of the wheel, or time saving devices like cars and telephones). But the downside of this school of thought is that, in fitness terms, we really have no reason to get out and get active.

In ye olde days we would have to work hard for our food, our family and to outrun dangers. But in the modern world there are no dangers and no primal motivation forcing us to run, jump and climb.

Effectively fitness in the modern world is working hard for no reason – at least according to the most basic part of the brain. So we need to employ certain techniques to trick our brain into pushing our body.

Everyone has different motivations for getting in shape, but maintaining this routine is often the hard part when life starts to get in the way. However you can employ a number of tricks to make yourself more likely to get out there and get in shape.

Here are a few ideas.

Accountability: Tell a friend or family member about your exercise. Also mention that if you skip it you will buy them dinner, or give them money – whatever works to blackmail yourself into working out!

Workout with a friend: Bodyweight workouts can be done alone or with someone else helping out. Even if they are merely watching, the extra incentive will help push you that bit further and create a mild sense of competition.

Just Get Started: Some days you really don’t feel like working out, it happens to all of us. So don’t think about it, just start. Begin with something simple and get your body moving without dwelling on it. Once moving around you will find it is much easier to carry on.

Use the right words: Instead of telling people I ‘should’ do some push-ups tonight use I ‘will’ do some push ups tonight. Even internally telling yourself you are just going to do something, rather than you probably should, makes a subtle positive shift in your brain.

Keep a record: Write down or mark everything you do. This is not only a psychological reward each time you see it but it also creates a pattern that you will subconsciously wish to continue.

Tiny Workouts to Start: If the idea of 50 exercises is unappealing simply commit to 5. Or a couple. Once you’ve started it’s much easier to carry on and finish the rest.

Use Music: Most people have some type of music that gets them pumped up. Get your headphones in and increase your energy with some up-tempo tunes!

How Exercise Affects Your Brain

As your body performs, aerobic activities like those required of swimming or cycling, your brain is rewarded with both cognitive and physical improvements. These types of exercise can increase the levels of certain neurotransmitters within your brain. They also improve the efficiency with which oxygen and other nutrients are received. Physical activity can even quicken the generation of new neurons within your hippocampus.

Exercise can improve your memory. This relationship can aid children in performing better academically, as well as assist older people by preserving their mental function. Studies even show an advantage in preventing and even possibly treating neurological disorders with physical activities. The type of activity performed can determine the amount of neurological benefit derived.

Aerobic exercise is seen as the superior choice. Those who make aerobic activity part of their weekly routine have demonstrated better scores on neuropsychological tests when compared to individuals who favored flexibility or strength-only activities. A similar phenomenon has been identified within the elderly population.

Common Forms of Aerobic Exercise:

Aerobic classes                              Racquetball

Ballroom dancing                          Rigorous Hiking

Basketball                                       Running

Brisk walking                                  Swimming

Bicycling                                          Tennis

Cross-country skiing                     Vigorous Cleaning

Jogging                                            Bodyweight Workouts

There is a direct link between improvements in your memory processing with aerobic activity. The part of your brain, which maintains executive control processes, is called the prefrontal cortex. Research demonstrates that physical activity slows the decline of this region, which naturally occurs as you age. Maintaining your memory and executive control through old age may be as simple as performing more aerobic exercise. Staying active improves your reasoning abilities, intuition, and powers of perception also. Your working memories, as well as planning and multitasking abilities will additionally begin to shine.

Your brain is in a constant state of action. Often it is even more active during aerobic exercise then when you are consciously engaged in deep thoughts.  When you begin a workout, or any challenging aerobic activity, your brain registers the presence of stress. As you continue to exercise, your heart will speed up and the pressure within your heart will rise. Your brain is gradually led to believe that you have engaged in battle, or are in the process of outrunning a threat.

As a measure of self-preservation, your brain will then being to release the protein known as Brain Derived Neurotrophic Factor, or BDNF. This compound works to protect and repair the neurons, which hold your memories. It also releases a metaphorical reset lever. This is the reason why you might often find yourself feeling calm and sharp after a workout session.

Meanwhile, other chemicals known as endorphins are released to counteract the experience of stress within your brain. According to MK McGovern, one of the leading researchers on the actions of endorphins in the human brain, these endorphins exist to manage the distress often associated with strenuous physical activity. They block your sensation of pain and can provide a sense of exhilaration.

Together these endorphins along with BDNF make your workouts enjoyable and leave you with a pleasant feeling of accomplishment. Not surprisingly, these brain chemicals can become every bit as addictive as dangerous street drugs. Thankfully, exercise is much safer, and is usually very beneficial to your body and mind.

20 Minutes to a Happier You

In the section “How Exercise Affects Your Brain”, you discovered that exercise could provide a feeling of euphoria. Next, you may be interested to learn how you can reap these benefits. The first step is to extend the mood boost produced by aerobic activity. In this way, a smart bodyweight routine can be used to build a happier you.

Research conducted at Penn State has recently discovered that people who work out regularly are happier and more productive than those who do not. This phenomenon was observed regardless of whether or not the individuals had worked out on that particular day. In fact, even individuals who participated in physical activities during the prior month, but not on the day that the tests were performed, were found to be happier and more productive than their sedentary counterparts were. Still, the people who performed the best on the tests were those who had exercised as recently as the morning before the evaluations.

Workouts do not need to be particularly long in order to be effective. You do not need to be a professional athlete or spend countless hours in the gym to become happier and healthier.

Shorter doses of physical activity are sufficient to obtain the greatest peaks in productivity and happiness. This is particularly true if you have previously been sedentary. In this case, those first twenty minutes really do provide the greatest benefits to your health.

An additional study completed by the University of Bristol found that the participants’ moods were lifted following their exercise sessions. Afterwards, their moods remained similar even on rest days when they refrained from exercise. However, their sense of calm did seem to diminish on “off” days.

In just twenty minutes a day, you can gain increased longevity, and reduce your risk of countless diseases, including heart disease, which is still one of the leading killers. In that same amount of time, you can obtain a brighter outlook and the priceless feeling of happiness to brighten the rest of your day.

Which Exercises Burn the Most Calories?

The first thing to understand in asking a question like this is that there is no ‘one’ answer, simply because everyone is different.

Age, weight, metabolism and overall fitness level all have a huge impact on the number of calories an individual may burn in a given time. Secondly, ability in a given exercise is also an important factor.

Some people are naturally gifted at certain activities. It can be due to their body shape, inherited genes or numerous other influences. Some people just don’t have to try hard to be good at something (and yes it can be frustrating to see when the rest of us are slogging away!). With this in mind an individual of a naturally thin, wiry build or for example one who has a natural ability at running will use far less effort, and hence burn far fewer calories, in a jog than someone who has always found it difficult.

You can of course use this to your advantage. If losing weight and burning calories are major goals for you, try to seek out those activities that you find most difficult. You will get fitter, faster by going against the grain in this way.

It might not be fun to start out with but when pushing yourself in an exercise you find difficult the results you want arrive quicker because your whole body will be working harder in that initial period. Always playing to your strengths will do little to create a challenge.

Below are some rough guidelines on how many calories you may burn while engaged in any of the big three Cardio exercises (Running, Swimming and Cycling). I’ve also included walking too, as a baseline to work from.

Remember these are ROUGH guidelines and results are totally individual. If you are heavier or find the exercises harder you will use more calories and vice versa for lighter/fitter individuals.

The following figures are based on an average male, around 37/38 years old, around 170llbs, completing the exercises for an hour.

Calories listed are Calories burned per hour.

Running / Jogging                                        Calories Burned Per Hour

Running at approx.   5 mph                          644

Running at                 7 mph                         959

Running at                 10 mph                        1,260

Running a                  5.5 minute mile          1,301

Cycling / Bike Riding

Cycling at approx.     5 to 6.5 mph                288

Cycling                        12 mph                        639

Cycling                        20 mph                        1,121

Cycling                        30 mph                        3,542

Swimming

Slow swimming                                               576

Swimming, Fast front crawl                           684

Walking

Walking                       2 to 3 mph                   189

Walking                       5 mph                          531

If you are purely attempting to lose weight and burn fat through exercise however, then the following chapter may be of interest…

The Truth about Burning Fat

It is true that the intensity of your workout will determine whether you burn carbohydrates or fats. However, in terms of weight loss the overall consumption versus burning of calories is much more important. Your body burns fuel, including fat through basic maintenance and metabolism. You might not realize it, but you are even burning fat while lounging on the sofa.

There is a lot of confusion when it comes to fat burning, below you will find the truth behind some of the most common myths.

Myth: Your body exclusively uses only one source of fuel at a time.

Reality: Even professional fitness trainers seem to be confused about this one. There is a rumor, which suggests that your body always utilizes both fat and carbohydrates to fuel your day. The reality is that even as you sit still, your body is likely being fueled by about fifty to sixty percent by fat, with the remaining forty to fifty percent being charged with carbohydrates but the whole of this energy being used is still a small amount overall.

While simply sitting still and reading your body uses between one and two calories a minute. If instead of sitting, you were jogging in a stationary location then your body would require more energy. In this case, the numbers would change to utilize less fat and more carbohydrates. A rough estimate would be about seventy percent of the energy originating from carbohydrates with the rest being sourced from fat stores.

That is not the end of the story however. As you continued jogging your body would begin to deplete your limited carbohydrate stores. At this point, the numbers would begin to shift again perhaps towards forty percent of the energy being sourced from fat and the remaining sixty percent from carbohydrates. A well-trained athlete will make this transition sooner, therefore conserving more of their carbohydrate stores.

How do these numbers affect your weight loss? In truth, they really do not have a significant impact in decreasing your bodyweight. While athletes burn energy stores more efficiently, their thinner, leaner bodies are the product of constant training, which burns a significant number of calories. Any individual, who had the resources and motivation to exercise for three or more hours a day, would not have a problem in regards to losing weight.

Weight loss depends solely on burning more calories than you consume. In the grand scheme, it matters little whether they are in the form of fat or carbohydrates.

Myth: Lower intensity activities like going for a walk will help you burn more fat than higher intensity workouts such as running or challenging cardio programs.

Reality: This one is a bit more complex. Scientifically, it is true that lower intensities use less energy while burning a greater percentage of fat. However, it is also true that your body will use fewer overall calories in comparison to a higher intensity workout sustained for an identical duration. Although a greater percentage of fat has been burned, the overall fat loss is actually lower.

While this may sound confusing, basically the number of pounds shed in relation to the amount of fat burned relies on several factors. One major factor is the number of calories used throughout the session. These include calories, which are sourced from carbohydrates and fats alike. Another factor is the quantity of fat calories burned in proportion to the whole.

One benefit of a higher intensity workout is that you can spend less time being active with similar results. Likewise, if you choose to practice lower intensity activities, then you will need to dedicate more time in order to burn a substantial number of calories. The overall quantity of calories burned is the most important factor. A short yet intense jog could help you burn an extra 250 calories. Over a period, these short bursts of activity would prove more effective than taking a daily walk for a similar duration.

The most significant factor is not the amount of burned calories derived from fat. When you burn a large quantity of carbohydrate-derived calories, some of those calories will be replaced by those stored within your body.  When you run out of fuel, your fat storage is taken apart and reassembled as carbohydrates. Therefore, it is possible for carbohydrate burning activities to use up fat indirectly.

When similar durations are compared, greater numbers of calories are not burned through reduced intensities. You can shed more pounds with a mere thirty minute bodyweight sessions, than through thirty minutes of walking at a low or medium intensity.

Those workouts that boast higher intensities can be seen as burning a smaller ratio of fat but greater calories overall. Additionally, your body will still utilize a good quantity of fat based calories.

That is not to say that activities of low and medium intensities cannot burn large quantities of calories over time. These may indeed be your best option if you lack the physical fitness to push yourself towards a higher intensity, or have a physical contraindication, which disallows such activities. These lower intensity activities can also be a good starting point for beginners on their journeys towards greater challenges.

Myth: High intensity exercises such as bicycling or running begin to burn greater numbers of calories after the first fifteen to twenty minutes.

Reality: This myth is likely derived from the fact that your body will transition towards using a greater ratio of fat based calories after participating in fifteen to twenty minutes of activity. However, recall from the last section that weight loss is more dependent upon the overall number of calories used and less so on the source of those calories. Assuming that the intensity of your workout does not change the number used per minute of sustained activity should not change, although the number of fat calories used might.

Imagine that sixty percent of the calories you burned at rest were from fat. As you eased past the beginning of your session, the ratio might change so that you were burning thirty percent of your calories from fat and greater amounts of carbohydrates. When you approached the midsection, the ratio shifts again so that you utilize closer to seventy-five percent of your calories from fat to power your movements. This is known as the aerobic phase.

On days when you are short on time, you can still manage to burn a significant number of overall calories, and calories from fat, by simply working out harder. If your goal is to burn as many calories as possible, then your best bet is to choose a higher intensity exercise regardless of the ratio of fat calories burned.

Action (20 minutes)

Overall Calories Used

Percentage of Fuel from Fat

Fat Calories Burned

Television Watching

40

60

24

Walking

100

65

65

Jogging

250

40

100 calories

How to get ‘Toned’ without getting ‘bulky’

Let’s say you aren’t interested in getting huge muscles. Many people who exercise fall into this group and have goals of simply developing a toned and well defined body without overdoing it and looking like a fitness or weightlifting addict.

There is nothing wrong with basing your life around exercise of course, and lots of individuals are incredibly happy with building themselves every day and sculpting a bigger, stronger body. But others are more interested in a more subtle appearance change.

Many women, for example, wish to maintain a healthy figure without the risk of over developed muscles and a harsher, arguably more masculine, appearance.

So what is the trick to achieving ‘tone’ without bulk?

When people say they wish to ‘tone up’ it typically means they wish to appear leaner. Lose some fat and add a little muscle definition.

Losing weight is easy, at least on paper. We’ve already discussed it somewhat in the previous chapter, but as a rule Cardio work gets the heart going and burning calories. (And if you choose to cheat can be completed in record time. More on that later..). While strength training, as described throughout this book, develops muscle definition.

There is a popular myth however that lifting heavy weights will cause a fast growth in muscle bulk. It simply doesn’t work like this in reality

In truth research has shown that lifting heavy weights until you are at the point of fatigue actually works better in the short term at helping the body burn fat and build strength and in turn definition, (And of course in less time to boot!)

Ladies, don’t be afraid of lifting heavier weights!

The real trick comes in moderation. While bodybuilders will be training 5 or 6 times a week, high volume, high weights and pushing every muscle to breaking point while knocking back protein shakes, the fitness enthusiast simply needs to exercise at moderate intensity, eat right and complete a few sets of reps each week to develop a perfect figure.

Ultimately you won’t get ‘big’ by mistake so don’t be afraid of going heavier with weights.

Is Flexibility Important for Fitness?

When considering getting in shape very few people consider how important flexibility can also be in improving overall body condition.

Unfortunately most people give little thought to flexibility training. From outside appearances stretching won’t help you lose weight, get stronger, or give you the chiseled abs you've seen on TV.

Which of course raises the question…why should I bother?

The first thing to understand is that flexibility is actually just as important as things like strength and endurance.

Bottom line; if you aren't flexible, you’ve already put a huge limit your athletic ability not to mention the increase to your risk of serious injury.  Flexibility is extra valuable when taking part in any activity that places additional stress on the joints and muscles.

Incorporating a stretching program into your training regime will not only increase agility but also improve balance and overall wellness. As a bonus it also helps to flush the toxins that can build up in muscles during physical exertion.

If none of that appeals to you then consider that a more flexible muscle at rest will contract faster and with greater force when in use, allowing you to use the maximum amount of power – often calculated as Speed x Strength.

A flexibility improvement program will increase your range of motion and help it stay there, reduce stiffness and soreness, plus massively reduce the risk of injury during training. A perfect combination for anyone!

If you are interested in stretching exercises and improving your flexibility check out my book on Amazon here:  http://amzn.to/1aEjCC2

30 Second Nutrition – A handy way to eat right quickly

Food is the fuel for your body and eating the right fuel is absolutely crucial to getting the most from your fitness plan.

Eating the correct foods and in the right amounts is a topic worthy of a book all to itself. (In fact there are thousands already out there), and many people feel understandably overwhelmed in trying to figure out what they should/shouldn’t consume.

This is largely due to the diet industry being such a big moneymaker, much like fitness. Everyone wants to push their unique take on the ultimate diet and how you can lose weight overnight. 99% percent of these diets are fads; unrealistic long term, in the best case, and outright dangerous in some instances.

Typically these diets starve you of one or more food groups and because of this you get depressed or despondent. This then causes you to either abandon the diet completely or binge eat to compensate. Both of which ruin any weight loss aspirations.

Even the diets that show genuine results are often unsustainable in the long term due to chronic nutritional deficiencies.

Luckily eating right need not be complicated. Much like exercise we are already equipped with tools we need to do it right.

Need a hand?

One of the most popular and simple ways of calculating food quantities is by using your own hand. A practice that allows you to roughly estimate what you are eating without any scales, charts or figures.

Best of all your hand is unique to you. So bigger people will automatically measure bigger portions and vice versa.

Measuring food types like Protein, Carbs and Vegetables against your palm, fist or fingers is a fairly recent technique that has proven popular among those wishing to monitor what they eat without the pedantry of traditional methods – meaning less hassle and more chance of it being used.

Essentially you look at the size and volume of part of your hand and measure out that much of the corresponding food for your meal.

The requirements are a little different for men and women, since men require on average more calories but here is a rough guide:

For everyone:

-       Your Palm measures protein for your meal

-       A fist measures Vegetables for your meal

-       A cupped hand measures carbohydrates

-       Your thumb measures the fat in your meal

Men:

2x Palm sized portions of Protein for each meal. (Pieces of meat etc)

2x Fist sized portions of vegetables

2x Cupped Palm sized portion of Carb dense food. (Rice, Pasta etc)

2x Thumb sized portions of fat dense food. (Fried, battered food)

Women:

1x Palm sized portions of Protein for each meal. (Pieces of meat etc)

1x Fist sized portions of vegetables

1x Cupped Palm sized portion of Carb dense food. (Rice, Pasta etc)

1x Thumb sized portions of fat dense food. (Fried, battered food)

As with any approach these guidelines are only a rough starting point and can be adapted as needed, but they do work as a quick way to allocate out a healthy proportion of each food type in a meal without scales or measuring.

Oh and always drink enough water. Hydration is important for digestion and even more so as you work out. Ensure you drink plenty and replace all the fluids lost through sweat during the day.

Why Cardio is so Important

Although this guide is mainly focused on specific exercises to increase muscle and develop strength in a typical home environment the importance of cardio (Cardio Vascular) exercise cannot be overstated in a general fitness regime.

Cardiovascular exercise or “Cardio” is a term that generally means engaging the heart and keeping the heart-rate elevated for some time. It is also often associated with the term Aerobic exercise which means the use of Air to meet the muscles demands during a workout. Quite simply Cardio work is the staple of most fitness enthusiasts as a way to both warm up, cool down and as part of a regime.

Cardio improves the heart, lungs and respiratory system, reduces stress, increases endurance and is arguably the single best method for losing weight.

We engage in cardio work simply by going about our daily activities such as walking, moving and even driving but these low-impact activities yield results very slowly and most people prefer to push themselves to achieve results much quicker through a more intense exercise; the kind that gets you out of breath.

Regardless of your preference the three most successful, popular and arguably easy to perform Cardio exercises remain:

- Running

- Swimming

- Cycling

Running is universal and most fitness clubs or training programs include at least some in a class.

Sprinting however is typically anaerobic and will not provide the same benefits as greater distances. It has been suggested that running burns between 100 – 250 calories per mile depending on your weight and speed but such figures are less important than the overall health benefits on offer. Many running plans exist but it’s recommended to save some energy for your specific bodyweight exercises so running on days off from other training may work best.

-       When starting out aim for a continuous 20 min jog/run at an even pace.

Swimming is another fantastic method of improving fitness, this time in a much lower impact environment. The water supports your body and does not affect joints in the high stress way running does. This can be especially important for someone who punishes their joints regularly anyway like Martial Artists and Dancers. Swimming also strengthens the upper body and back.

-       Try to extend the period of constant swimming from 5 to 10 and 20 minutes instead of focusing on lengths.

Cycling is hugely popular in its various forms and is again fantastic for improving fitness fast. It works well as an alternative training tactic when boredom sets in against other methods because the route and style can be changed so easily. (Road, Track, Mountain, Commute). Cycling develops powerful leg muscles but care should be taken to avoid over stressing the knee joint.

-       Try cycling to destinations you may normally drive to. The store, a friend’s house, the bar…! A few miles a week is all it takes to start making a difference.

Everyone will find they prefer one of these more than the others but unless you are specifically training for an event it’s worth mixing a combination of Running, Cycling and Swimming for the best effect of overall fitness.

The other great benefit of cardio is that it is cheap. Perhaps not quite as cost-free as most bodyweight exercises but running is generally free, while swimming and cycling are typically low cost with very little special equipment required.

How to ‘Cheat’ at Cardio Fitness

So you realize how beneficial Cardio work is but perhaps you don’t have the time or inclination to spend hours jogging and swimming.

There is another way!

While traditional Cardio training is very effective it typically builds fitness through endurance which isn’t the only method of achieving the same results. Interval Training is a fairly recent alternative giving all the benefits for a reduced investment of time.

The catch? You work much harder for this brief period.

Interval running is the easiest form to master and the best to use as an example. The basic principle is short, sharp bouts of fast running punctuated by brief rest periods.

Example:

1. Begin by warming up with a light jog for a couple of minutes. (This is just to get the body moving and doesn’t need to be more than 5 Minutes)

2. Now run at high-speed (nearly as fast as you can) for one minute

3. Slow it down and jog at a very slow speed for one minute

4. Repeat steps 2 and 3 about five times. (Up to ten times as ability and stamina improves)

5. Finish with a slow 5 minute jog to warm down.

This blend of intense but short exercise has been proven to have the same effects as longer but less intense exercise and of course it compacts the entire process of, say a 30 Minute run into 10 Minutes or less.

This same process can be applied to swimming or cycling with short bursts of energy followed by much slower, brief ‘rest’ periods.

Useful Fitness Terms

Repetition or Rep: One full movement that makes up an exercise. For example, one sit-up is one rep.

Set: A set is a group of repetitions. You might decide to do three sets of eight reps each. Between each set there should be a period of rest.

Muscle Failure: When you have worked to the point that a muscle is unable to complete one more proper rep.

Plyometrics: Exercises or training focused on building jumping or explosive power. They are less common in general fitness.

Negative Repetition: This is a term used when an individual is at the point of muscle failure and breaks proper form in order to complete more reps. Not recommended.

Two Count Exercise: You will notice this description in reference to some exercises. It is used to define the appropriate rhythm to use. Here you use a count of 1 (1); 1 (2); 1 (3)…,

Four Count Exercise: Like explained above a four count refers to counting to maintain the right rhythm. A four count would progress like 1, 2, 3 (1); 1, 2, 3 (2); 1, 2, 3 (3)…and so on.

The Big Four

There are hundreds of exercise options that require no equipment to complete them, but four in particular have stood the test of time and while many people are in search of the latest fashionable method for getting fit these deceptively straight-forward techniques have remained the most effective and efficient overall bodyweight exercises in history.

They may seem simple, perhaps overly so. But this is because they work.

Yes you can try the variations and yes there are many other beneficial techniques using only your body but these ‘Big Four’ are they foundation to mastering your bodyweight training. Once you can do these correctly you will have an excellent fitness foundation and will be able to apply the principles to anything.

In particular I have seen how effective these four can be as part of fitness training within a Martial Arts class (my background). In class we would dole out ten push-ups, or 5 sit ups here and there throughout the session. It only took a few times each week before students were fitter, stronger and more powerful than ever before. This is simply because the following exercises are super-efficient at working specific body areas, building muscle, and in some cases, at engaging the whole body.

When it comes to the four most common bodyweight exercises, form takes a vital role. Every repetition must be performed correctly for safety, as well as consistency in your workout. If you have any questions or doubts about your form, contact a local trainer for a few pointers. As with any exercise routine, it is equally as important to listen to your body. Stop if you experience any discomfort.

Never push your body beyond the point of full resistance or overexert your muscles. You might find an exercise mat helpful in cushioning your joints throughout each of the following exercises.

The ‘Big Four’

6. Push-Ups

7. Sit-Ups

8. Squat Thrusts

9. Star Jumps

You may have heard them called different things but most people are familiar with the concepts. Between them they form the core techniques of any routine that can work the Upper, Middle and Lower body with nothing but your own bodyweight.

For real targeting, and a little variation there are also some modified versions included later that can be added to your routine to spice things up.

1.  Proper Push-Ups

The push-up is one of the most traditional exercises for toning your arms, shoulder, chest, and triceps. It is said that a healthy man at the age of forty should be able to comfortably perform at least 27 push-ups. The goal for an equivalent woman is 16. Although you might not be able to perform that many right now, it is possible to work up to that number over time.

The best way to improve your performance is, of course, practice. It is important to practice these exercises with good form to reduce your risk of injury and prevent any undue straining on your neck and back.

How to Perform a correct Push-up

1. Begin kneeling, then shift towards the front as you put the palms of your hands against the floor. They should be separated by roughly shoulder width. Your fingers should rest together in a relaxed manner. Aim the tips of your fingers forward. Keep your arms extended without locking them at your elbows.

2. Take a step back with each of your legs. Keep your feet about shoulder width apart. Avoid locking your ankles together. Your body should assume a straight line. Using a large mirror can help determine the accuracy of your form. Ensure that your back is straight and your shoulders are not slouched.

3. To complete a modified push-up you can cross your ankles, while maintaining that straight line throughout the remainder of your body, including your head.

4. Take a breath as your bring your body down toward the floor. Your chest should almost reach the ground. Pause as your elbows near an angle of 90 degrees.

5.  Release your breath as you extend your body back up. Hold a straight line with your body and avoid locking the elbows as you near the full height of your repetition.

6. Reassess your form before continuing on to the next repetition.

Most Common Mistakes:

Push ups are a classic when it comes to incorrect form. Typically this is due to the body not being held straight and creates a bend that is unhealthy for the back and posture in general. These include:

-       ‘Humping’ – moving your waist up and down but not your arms. Looks like you are attempting to mate with the floor.

-       T-Shape. Many people take their arms straight out to the sides at a right angle, (forming a ‘T’ shape from above). This is ok as a starter but to optimize your exercise try to make more of an arrow shape with your body. Bringing the arms back slightly and engaging more muscles.

-       ‘Pyramid’ – Sticking your butt in the air creating a triangle with your body and trying to complete the exercise like this. (Although this can be the start of a different type of push-up. See later)

-       ‘The shake’ The body is aligned correctly and the arms are moving quickly but only a tiny amount, giving a shaking effect. This does not work the full muscle range and is often a cheating method of complete reps.

2.  Proper Sit-Ups

This exercise represents a quick and efficient way to strengthen, develop, and tone the muscles of your abdomen. These sit-ups will benefit your hip flexors and Rectus Femoris muscle within your quadriceps. The Rectus Abdominus and Transverse muscles will be most affected.

It is the definition of the Rectus Abdominus muscles, which creates the famed “six-pack” that so many people desire.  Keep in mind however, that you will need to do more than just sit-ups to achieve that particular accomplishment.

Still, sit-ups are effective at what they do, and will strengthen your core without the need for any specialized props or machines.

How to Perform a correct Sit-up

1. Begin lying with your back pressed against the floor or a mat. Bring your feet up towards your torso, bending your knees. Keep the bottoms of your feet flat against the floor. The heels of your feet should be approximately twelve to eighteen inches from your tailbone.

2. Move your hands to the side of your head. Alternatively, you may cross them upon your chest.

3. Bring the blades of your shoulders closer together. Breathe out as your contract your abdominals. Release any tension in your neck. Hold your head in alignment with the spine. Let your chin and head adjust forward slightly when you curl your body towards the knees.

4. Be sure to maintain contact to the floor with your lower back, tailbone, and feet. Curl in the direction of your thighs to the point that your upper back beings to lift away from the floor. Hold this position and count to two.

5. Exhale in a controlled manner. Gradually return your upper back towards the floor until the two meet.

6. Continue with enough sit-up repetitions to meet the personal goal for your session. Stop if your abdominals begin to experience pain or burning.

Tips

Ÿ  Try to curl up, bringing your abdominal muscles closer to your thigh. In the same motion, the rib cage should near the pelvis.

Ÿ  Try extending your arms toward the front of your body if you have difficulty performing a standard sit-up.

Ÿ  Increase the challenge by performing your sit-ups on a slanted board. Position your feet so that they actually rest above your head.

Most Common Mistakes:

The major mistake with sit-ups is the old-school approach of grabbing the back of your head with both hands and pulling your body up instead of using the Abdominal muscles.

-       ‘Head Grab’ – Locking the hands behind the head and tugging forwards to complete a sit-up. This is not only incorrect but dangerous as it places strain on the neck. Instead either rest the fingertips next to the ears or cross the arms over the chest.

-       ‘Crunches’ – Crunches are a valid exercise on their own but are not Sit-ups. Crunches are short, with just a small lift of the shoulder off the ground. Sit-Ups come all the way up working a larger muscle range.

Cautions

Ÿ  In general, sit-ups are safe to perform. However, they might not be right for some individuals. If you have had trouble with weakened abdominals, or problems with your lower back, then you may want to abstain from sit-ups and/or consult a physician.

Ÿ  If your doctor has cleared you for practicing sit-ups, yet you experience uncomfortable pain or pulling sensations in your lower back then you might consider simple modifications such as crunches or half sit-ups until you can develop greater strength in that region.

3.    Proper Star Jumps (AKA Jumping Jacks and Star Bursts)

Star jumps have many nicknames. Two of the most popular are jumping jacks, and star bursts. No matter what you call them, these manoeuvres are an incredibly effective bodyweight exercise and they are often used by athletes to improve their vertical leap and plyometric (explosive) power.

This series of movements will also help strengthen your muscles. This can be especially beneficial for professional players of basketball, tennis, and volleyball. Because they are a plyometric exercise, the focus is on the contraction and relaxation of your muscles at the right times.

When properly executed, the star jump can build explosive power originating in your legs. This works through extending your limbs to their greatest capacity, and developing both strength and control in your torso.

How to Perform a Star Jump

1. Find a flat surface on which to practice this exercise. A soft or padded area such as a workout mat or grassy area is best.

2. Begin with your knees somewhat bent and your feet separated by a shoulder width. Place your arms at your sides and somewhat bent.

3. Bend your knees until you assume a squatting position. Then, jump upwards as far as possible.

4. While in the air, simultaneously lengthen your arms and your legs towards their respective sides. In proper form, your arms will create forty-five degree angles aimed up and away from your head.

5. Star jumps are meant to be performed repeatedly with a certain amount of quickness. Maintain a smooth transition from one repetition to the next by bringing your arms and legs in as your feet drop back down towards the floor.

6. Fold back down in to a squatting position. Press your feet against the ground and push away to attain the highest vertical jump as possible to complete your second star jump.

Most Common Mistakes:

Star Jumps are usually quite easy to do correctly but some will opt for the easy route of not bending fully down or cheating themselves on the jump.

-       ‘Short Reach’ – Instead of touching the ground between each repetition some people simply reach forward and bend down slightly. This does not work the legs at all and can be damaging for the back.

-       ‘Lazy Jumps’ – Some people will complete the jump but without extending the arms and legs. This again is a cheap way out and will not give the full benefit.

Warning

Ÿ  It is recommended by the American Congress of Obstetricians and Gynecologists that women who are pregnant abstain from jumping exercises, including star jumps.

4.  Proper Squat Thrusts

This callisthenic exercise focuses on many of the most important muscles in your legs. Squat thrusts can also improve the tone of the muscles within your arms, chest, and abdominal regions. They are great for conditioning the muscles of your heart as well as improving your cardiovascular health and endurance.

Since squat thrusts are considered an advanced exercise, it is recommended that beginners seek the advice of a doctor before beginning. You should also closely study the proper form. When in doubt, seek out the assistance of a certified personal trainer for help perfecting your form and preparing for this challenging exercise.

Some of the lower muscles strengthened through the performance of squat thrusts include the hamstrings, quadriceps, and gluteus maximus. This exercise can be used to develop greater muscular endurance in your legs. It will also help avoid fatigue in that region which is often caused by daily work, sports, and active hobbies, which require the use of your legs. Due to the large size of these muscles, squat thrusts can aid weight loss by burning a significant quantity of calories.

Squat thrusts are considered a full body exercise. These movements require the participation of your triceps, abdominals, pectorals, and core in addition to the muscles in your legs. When you perform squat thrusts for a sufficient amount of time, you will also bring benefits to the muscles of your heart. You will likely see improvements in your circulatory and respiratory systems as well. In this way, squat thrusts can help you thwart heart disease and maintain physical wellness.

This exercise can be particularly challenging for beginners. If you are only able to complete three or four repetitions at a time, then you might consider using a modified version until you build up greater strength. Try performing a squat thrust with just one leg at a time to extend the length of your workout. This will also help you obtain greater cardiopulmonary benefits.

How to Perform a Squat Thrust

1. Begin in a push-up position. The palms of your hands and the tips of your toes should rest against the floor. Separate your hands by shoulder width. Your feet should also be spread to shoulder width. This arrangement is sometimes referred to as “plank” position.

2. Jumping with your feet, move up towards the palms of your hands. In the same swift movement, assume a squat. Aim to get your knees almost touching your elbows.

3. Next, use a second jumping movement to return your feet back to the original plank position to complete your first repetition.

4. Try to perform fifteen repetitions to complete one set. Challenge yourself to complete between three and eight sets in a single session.

Bonus Challenge

Ÿ  Try adding a push-up after you assume plank position.

Ÿ  You can increase the intensity even further by standing straight up from squatting position before completing each repetition. This is often known as a ‘Burpee Jump’ and is a more intense workout.

Most Common Mistakes:

Squat Thrusts are intentionally tiring. For this reason some people will try to take a ‘shortcut’ in their approach.

-       ‘The Shuffle’ – Instead of bringing the legs and feet all the way in (knees to elbows), some will just shuffle the feet back and forth a few inches. A popular breakdancing move maybe, but not a Squat-thrust.

-       ‘Curling up’ – The body should contract and fully extend straight with each squat thrust for the maximum effect. Keeping your body hunched the whole time does not work the muscles effectively.

Sit ups vs Crunches (Which is better?)

The benefits of sit-ups compared to crunches is an age old debate. Many advocate the traditional sit-up as the most beneficial all-round exercise, while others complain it risks straining the back and doesn’t target the stomach properly like crunches do.

So which is better?

The first thing to understand is that neither exercise is dangerous if performed correctly. If you use a little common sense, don’t overdo it and take care not to yank the head (See common sit-up mistakes) you can perform both regularly and with great results.

The main difference between the two is the group of muscles they engage, and ultimately, where you see the results. In choosing which to do you should think about what you wish to achieve.

Sit-ups are a fantastic core strength building exercise. Note that I say core and not stomach, because although they do work the abdominal muscles they also employ others in the motion. Traditional sit ups engage the hip flexors and abdominal muscles including the Rectus Abdominus and Quadratus Lumborum.

This is due to the fact that a full sit-up lifts the mid-back off the ground. For this reason if you have a history of lower back issues Crunches may be a better option.

Crunches on the other hand target the stomach muscles and only these, since the back does not really leave the ground. Removing the hip flexors from the exercise motion allows for greater isolation of the abdominals and some argue faster results in building the famous “six-pack”.

If you are looking at a rounded way of building your core strength then sit-ups are a great way of doing this, and they will build the abdominals, if only at a slower rate. But if you are purely interested in developing your abs then crunches are a more targeted route.

The Six Pack ‘Trick’ that 90% of people overlook

Everyone knows this one. It’s all about sit ups. Hundreds and hundreds of sit ups….isn’t it?

Well not, quite.

There is an obsession that exists with having a “six-pack”. If you’ve never heard the term it’s that over developed, muscular stomach that gives a washboard appearance seen on models and Hollywood actors everywhere.

As we’ve previously discussed, the media constantly bombard us with images of supposed perfect people and they usually include this six-pack stomach. Little wonder then that developing this rock hard belly has become a focus all of its own for many people.

Again it’s worth bearing in mind that almost every image you see of these incredible Abs have been tweaked to look that little more perfect – so aiming to look like the magazine model is a fallacy.

The biggest single mistake most people make however, in trying to build a six-pack is purely focusing on the muscles.

Sounds crazy right?

Muscle building takes place in your body through a process known as muscle hypertrophy, which is essentially when your body rebuilds bigger muscle after micro damage to the existing cells. Almost like a reaction to an attack.

So completing hundreds of crunches everyday will build the stomach muscles right?

Partly. While it’s true that the abdominal muscles will quickly build in size and strength there is another factor that prevents them being visible and giving that ripped appearance; body fat.

We need a certain amount of body fat to live. This is at a minimum 2-5% for men and around 10-13% for women. (Though you should aim for a safer 10-15% for men and 15-20% for women). However after this point body fat often becomes excess to requirements and sits on top of muscle.

This leads to the classic scenario where an average weight individual works and works at building rock hard abs only to find they can’t be seen for the layer of fat sitting on top.

The real ‘trick’ to building a great looking stomach is to combine both the muscle building techniques (Sit-ups/Crunches) with Cardio and weight loss so they become more visible.

You may have super-strong muscles but they will never be seen if they are covered by a layer of fat!

Always remember though that some fat is essential to a healthy body. Don’t overdo it in your quest for the perfect belly. A better overall fitness and health level is far more important.

How Many to Do? (Using your body to quickly calculate repetitions)

In the same way we try to reduce reliance on gym equipment and training gear throughout this book we can also use our own bodies to calculate just how many reps (Repetitions) of an exercise we should complete to make an exercise challenging enough to be beneficial but easy enough to complete.

Everyone is different of course and so this is only a starting point but because the following approach is based on measuring your personal ability it will be far more tailored to you than most plans of a similar nature.

This approach is to push your body almost to failure point and measure where this is. The technique primarily applies to upper body exercises, like push-ups etc, but the principal can be applied to the body as a whole.

1. Pick an exercise. E.g. Sit-Ups

2. Do as many sit-ups as you can in one go and count the number. Only stop when you physically can’t do any more. (Not just because you’re tired)

3. Take this number and half it. (E.g. 50 sit ups before failure means 25)

4. Next exercise session complete three sets of the number you came up with above. In this case 3 sets of 25 sit ups.

This initial assessment is quite exhausting so don’t try to complete the 3 sets immediately after.

You’ll notice the benefit of this method is that it’s tailored directly to your existing fitness level and improves from this baseline, rather than pulling an arbitrary number out of the air like many systems do.

You will also find that as you complete these exercises you will get stronger and the original number of reps gets easier. This is a good sign!

To keep pushing yourself as you improve add three to five repetitions to each set each time.

Upper Body Exercises

The upper body is the area most people focus on when starting out. It includes the chest and shoulders, arms and upper back region.

Men in particular are often keen to develop the shoulder (Deltoid) muscles and increase definition in the chest (Pectoral) region, but women too will benefit from working the area as part of a whole body regime.

The following exercises are designed to target this region and, combined with both Push-ups and Squat Thrusts as mentioned earlier as part of the big four, help build strength and tone quickly using just your bodyweight.

Dips

Dips are an excellent exercise for building strength in the arms and chest region. Best of all they can be adapted for a variety of abilities and to target different muscle groups.

Narrower dips with arms about shoulder width apart typically work the triceps, pectorals and deltoids while wide arm variants focus more on the pectorals (chest region).

Basically the principal is to support your bodyweight over straight arms and then lower the body until arms are bent to approximately 90 degrees, and then raise the body back up to straight arms. This is one rep.

As seen above, the ideal dip uses either bars or 2 raised surfaces allowing the body to drop between them. If however like most people you don’t have this at home a chair can be used in place of dip bars, with the hands supported behind and feet straight out in front.

This is a slightly less intense variant but still very effective.

Variations:

The width of the hands are one variation but you can also increase the challenge by keeping a weight around your waist, either on a belt or supported on your upper legs.

Alternative Push Ups

Push-ups are such a powerful exercise for the upper body that even if you’ve already mastered the basics (as seen in ‘The Big Four’) there are a number of variations to target different muscle groups and increase or change the difficulty.

Most push-ups work the Pectoral, Triceps and Deltoid muscles with a secondary effect on the core section while keeping the body straight.

Knuckle Push-Ups

Complete the push-ups in the same way as normal but use a closed fist instead of an open palm.

While this might seem like a painful way of doing the exercise it conditions the knuckles and also aligns the wrist – which can be beneficial for those with wrist bending issues or Carpal Tunnel Syndrome.

Diamond Push Ups

In Diamond push-ups the hands are placed flat on the ground with the thumbs and forefingers touching, making a diamond shape.

Completing push-ups with the hands in this shape changes the emphasis on the muscles used, working the Triceps more which can be beneficial to those practicing Martial Arts or developing punching strength.

Wide Push-ups

Taking the hands out extra wide and completing push-ups this way works in the opposite way to Diamond Push-ups. Taking the focus away from the arms (Triceps) and working the chest (Pectoral) muscles.

If you are looking to develop your chest these can be an excellent start.

Handstand Push Ups

Handstand Push-ups are arguably the ultimate push-up challenge! If you have found all the other types easy you can try these, which use the gravity of your whole bodyweight to make for a difficult exercise.

Because the whole body is bearing down from above it is the shoulders that build the most during this maneuver.

The ultimate aim is to be able to balance yourself in the handstand position and complete repetitions like this but if you need a little assistance starting out you can use a wall and walk your way up until you are almost vertical, then complete your reps.

Bear in mind these are very intense exercises so don’t be disappointed if you can’t complete many.

Arm Circles

They might not look like much but arm circles are a deceptively effective technique for toning the shoulder and upper arm region.

The principal is simple: standing with feet about shoulder width apart take the arms straight out. Then, keeping the shoulders down, complete about 20 small circles backwards then 20 forwards.

You should start to feel the burn quite quickly but if you find these easy a simple way to increase the challenge is by adding a slight weight to the arms. If you are at home this can be as simple as a can of soup in each hand!

Shoulder Rotation

Similar to arm circles this technique looks simple but builds strength fast in the shoulder (Deltoid) region.

Raise your arms in front of you to shoulder height. Move your hands in small forward circles, allowing your shoulders to power the movements.  Keep the palms facing the floor at first, then switch, and perform the shoulder rotation, this time backwards, with the palms facing upward for another full minute.

Core (Mid-Section) Exercises

The core is the region of the body most people are obsessed with improving; the aim usually being to get that ‘perfect’ stomach.

But the core is much more than just abdominal muscles. The core is the foundation of your body and a strong and healthy midsection not only looks good but forms the basis of your power for anything you do with your limbs.

Throwing, kicking a ball, punching; all these movements use power generated in the core. So if you wish to improve your overall strength and athletic ability this is an excellent area to start with.

Alternative Sit Ups

Sit-Ups are another exercise with such an effective basic movement that a large number of variations that can be utilized to either increase difficulty or more specifically target certain muscle groups.

If you have mastered the basic sit-up, as mentioned before, give some of the following a try.

Crunches

Crunches are very similar to standard sit ups with the main difference being the targeted muscles. As we’ve already discussed, while sit-ups work a number of areas around the core crunches are more dedicated to enhancing the stomach or abdominal muscles alone.

The main difference in performing them is that it is only the shoulders that rise off the ground in a small movement toward the knees. Unlike sit-ups, in a crunch the mid and lower back stays on the ground.

Sit-Up Twists

In a sit-up twist the body rises off the ground as before but turns to one side or another while coming up. This initially engages the abdominals but then also works the oblique muscles in a different section of the core.

Pike Sit-Ups

If you’ve ever seen gymnastics you may be familiar with the Pike movement. The aim in this case is to bring the body and legs up straight and point the fingers at the toes with both heading up in the air, before releasing in a controlled way.

Pike sit-ups are a more advanced form of sit-up best reserved for when you have mastered the others.

Flutter Kicks

Flutter kicks really engage the abdominal muscles (Rectus Abdominus) and are perfect for adding to your overall core strength as an alternative to sit-ups.

For this exercise you will need to lie on the floor. Lift your feet up about six inches. Kick one foot up to create a 45 degree angle. Let that foot fall back to the starting position, while raising the second foot. Continue kicking your feet in an alternating pattern.

Aim to complete 10 as a starting point and increase from here.

Back Raises

One of the most common mistakes people make in working the core is to solely focus on the front of the body. It’s understandable since the media focuses so much on a perfect stomach but in reality this is only half the story.

If you only ever develop strong abdominals and chest muscles you will quickly find yourself out of balance and potentially risking lower back pain.

Simple back raises are an effective way of strengthening the lower to mid back and ensuring you have a strong core; both front and back.

Simply lie on your front with arms by your sides or resting on your back. (Either way is fine so long as they remain relaxed). Now using only your lower back muscles bring the upper body and head off the floor slightly and hold for 3 seconds.

It can help to have someone, or something, hold your feet down during the motion.

Try not to overstretch. It’s the movement that is important not how far you go.

Repeat 10-15 times as a starting point.

L-Sit

An L-Sit, though technically an acrobatic move, is an excellent workout for the midsection and building strength.

Start by learning how to support your weight solely on your hands. You can begin by holding the legs in close. Try to hold this for 10 seconds.

Once you are proficient at this you can try now extending the legs making the ‘L’ shape from which it draws its name. Try holding this position for 10 seconds, three times.

Lower Body Exercises

The lower body is often overlooked but, much like the core, it forms a foundation for most of the upper body movements we perform every day.

Squat thrusts and Star Jumps, as we’ve already established, are effective for this area but you can also target the strength of your legs through lunges and step-ups and more.

Squats

Squats, not to be confused with Squat Thrusts are a popular method of developing the thighs (Quadriceps) and the Hips and buttock area.

They are very effective for building strength and size in this area but also for developing some core strength too, as you need to hold your body upright.

Many weightlifters perform this exercise with a heavy barbell to increase resistance but the same thing can be done with purely your own body weight.

Starting from standing, bend the knees and lower the hips towards the floor. Aim to get the thighs gradually parallel to the ground and smoothly back up to represent one repetition.

To aid in balance you may wish to push the hands out in front.

You can even take the squat below parallel performing a ‘deep’ Squat although the benefits of this are contested.

Wall Sitting

Wall sitting is another deceptively simple exercise that actually requires no movement at all once in place! Again this works the legs and core and you should feel a buildup of heat after a few minutes of sitting demonstrating this is utilizing the muscles.

The principle is simple; to adopt a sitting position against a wall but without anything beneath you forcing your legs and core to do the work in holding you there.

With your back to the wall place feet about shoulder width apart and lower yourself into a sitting position with back pressed to the wall.

Try to hold this position for just 30 seconds to start and build from here.

You may also wish to extend the arms if it helps you balance.

Alternating Lunge

The Lunge is a traditional exercise that both strengthens and stretches the body. You can also adapt the depth and duration to your own ability.

Stand with your feet roughly a shoulder width apart. Then move one step forward with your left leg. Stay upright while you bend the knee backwards, so that it rests near the floor. Hold for a moment before gracefully returning to start.

Repeat the sequence, stepping forward with the other leg for one complete rep.

Calf Raises

Calf raises are a fairly low impact exercise using the weight of your body for resistance. It helps develop the lower leg muscles.

Begin in a natural stance, with feet about shoulder-width apart. Gradually lift up onto your toes as far as you can comfortable manage. Hold for a moment before gently lowering back to start.

Frog Jumps

This is a popular exercise from many Martial Arts styles that emphasize strong legs, like TaeKwonDo or certain types of Kung Fu.

Begin in a natural stance, with your arms down at your sides. Squat down to gain some momentum before launching into a jump, go both as high in the air and as far forward as you can. Then, turn around to complete your next rep.

Mule Kicks

If you’ve ever seen the power of a mule (or horse) kick backwards you’ll know where this one draws its name! The exercise both strengthens and stretches the legs and core, activating muscles that are often tricky to isolate like the Psoas.

Prepare for this one by getting down on your hands and knees. Slowly kick one leg out behind you, and up at a 45 degree angle then hold for a second. Bring the leg back to start, but keep your knee off the ground. Repeat one set of reps, then switch to the other leg for a second set.

Your Fitness Routine

Simplicity is incredibly important in establishing a routine. If you make it too complicated you won’t stick to it. Once you start skipping a few sessions it becomes much easier to quit altogether.

Luckily it’s fairly easy to set up a schedule you will stick to. It doesn’t have to be intense but it does have to be regular if you wish to see long term results.

The below routines may seem simplistic but this is the point. Focusing on simple, easy to remember workouts will yield longer lasting results. Of course these can also be adapted as required.

Your routine will depend on your current ability and your existing level of fitness. If you are already at a good level you may wish to simply include a few of the previous exercises into your practice.

If however you are not currently training at all you may want to start with the following, easing yourself into a simple, sustainable routine.

Week 1 – Starting out

Great! You’ve taken the first step and decided to get in shape. This week the exercise will be at the easiest level but getting into a routine is the hardest part. Motivate yourself with the knowledge that you will soon be in the best shape of your life.

Tip: Try telling your friends and family about what you are doing. This extra accountability makes it harder to quit.

Weekly Plan – Week 1

1. 1x Cardio

2. Rest Day/s

3. 1x Full Body Workout (6 Exercises, 10 reps twice)

Try to start out with a 20 Min jog at an easy pace on Monday. If this is too challenging try a brisk walk. The aim of building cardio early on is to set a good level of base fitness for your bodyweight exercises.

Midweek (Weds or Thurs) Pick 2 bodyweight exercises for each body region (upper, Mid or Lower) and complete just 10 reps for each, twice. E.g 10 Push Ups, then another 10, 10 Dips then another 10, 10 Sit ups x 2, 10 Back Raises x 2 then 10 Squats x 2 and 10 Squat Thrusts x 2.

Essentially doing 20, with a break in-between each 10, of six different exercises

If you cannot manage 10 simply dial back the number of repetitions to a level you can complete. (‘See How Many To Do?’ earlier in this guide)

Rest in between each set as required.

Week 2 – Extending the habit

Week 2 is mainly focused on extending the actions of week one and forming a pattern. The workouts remain the same, to encourage a habit, but the durations slightly increase.

Weekly Plan – Week 2

1. 1x Cardio (10 Minutes longer)

2. Rest Day/s

3. 1x Full Bodyweight Workout (6 exercises,12 reps each)

This week try to extend the cardio session to 30 minutes. It can also be switched to another type (Running, Swimming or Cycling or whatever) if needed.

The Bodyweight workout also increases slightly to 12 reps for each section (as before completed twice). Eg. 12 Push-ups twice, 12 Sit ups twice etc

Week 3 – Getting the Hang of it

Now we aim to build on the existing exercise sessions and introduce an extra, albeit shorter one, to the routine. The aim being to increase regularity without overdoing intensity.

Weekly Plan – Week 3

1. 1x Cardio (30mins or one interval session)

2. Rest Day(s)

3. 1x Full Body Workout (6 exercises, 12 reps each)

4. 1x Short Cardio or Bodyweight session (10 Mins)

Week 4 – Building

Week 4 is based on taking your existing sessions and doing more with them by increasing the number of sets by one and extending the cardio duration slightly.

Remember that Cardio session can be much shorter if you choose to follow more intense interval training.

Weekly Plan – Week 4

1. 1x Cardio (30mins or one interval session)

2. Rest Day(s)

3. 1x Full Body Workout (6 exercises, 12 reps each, three times)

4. 1x Cardio or Bodyweight session (15 Mins)

Here the second session (Cardio or bodyweight) has increased by 5 mins and the Bodyweight exercises have increased to three sets of 12 each time.

Week 5 – Extending

Week 5 is focused on introducing another, short session to your week. This brings the total to four short training sessions a week. The perfect amount for most people without over-training.

Weekly Plan – Week 5

1. 1x Cardio (20-30 mins or interval session)

2. Rest Day(s)

3. 1x Bodyweight Workout (6 exercises, 12 reps each, three times)

4. Rest Days

5. 1x Cardio or Bodyweight session (15 Mins)

6. Rest Days

7. 1x Bodyweight Workout (6 exercises, 12 reps each, three times)

Week 6 – Leveling out

We now get to the point where we have adequate sessions during the week, balanced with rest days. You can always add more as needed but be sure to allow rest days for recovery.

Following this schedule the intensity is now the only thing that needs to vary so we ramp up the time and reps a little and increase the workload. At this level we are really reaching an excellent fitness level but if you are having difficulty go back a week or two and slow down the process.

Weekly Plan – Week 6

1. 1x Cardio (20-30 mins or interval session)

2. Rest Day(s)

3. 1x Bodyweight Workout (6 exercises, 15-20 reps each, three times)

4. Rest Days

5. 1x Cardio or Bodyweight session (15-20 Mins)

6. Rest Days

7. 1x Bodyweight Workout (6 exercises, 15-20 reps each, three times)

Week 7+ Maintenance

By week 7 you should be seeing the kind of results you have been aiming for. If not, don’t worry; keep repeating the previous weeks until you achieve the weight/fitness level you wish. There is no rush.

Following week 7 most of the hardest work is over and fitness becomes a case of maintenance rather than pushing yourself further all the time. (Not to say you can’t go further should you wish).

At this point you can dial back the intensity/time a little while maintaining regularity. A recommended four sessions at average intensity should keep you in top condition.

Weekly Plan – Week 7+

4x Sessions a week. Split into:

1. 2x Cardio (10 mins each)

2. One day rest in between

3. 2x Bodyweight workouts (30 reps of each exercise, three times)

Or

1. 3x Bodyweight  workouts (20 reps of each exercise, three times)

2. One day rest in between

3. 1x Cardio (20-30mins)

Once you have established a good level of fitness you can even switch to a shorter daily exercise. To establish the correct number of reps to complete for each exercise you can measure your ability against using the method previously described within this guide under ‘How many to do?’

Workout Quick Tips

Sometimes we all need a helping hand to motivate us into getting fit. This can be in the form of a guide book, an instructional class or in this case a few quick tips that can be done today!

- Place your workout clothes on top of your alarm clock before you retire for the night. This will act as a reminder of your intentions. If everything is all set-up for your morning workout then you will be more likely to follow through.

- Keep a log of your workout sessions. Make a habit of writing down your accomplishments immediately following your workout. By making exercise a habit, you will be more likely to stick with your commitment.

- Reward yourself for accomplishments to reinforce the good feeling, which come with being physically active. (This doesn’t mean eating an entire pizza in celebration!)

- Begin will small goals, making them easy to achieve and more likely to become a habit. Gradually increase your expectations over time. For example, promise yourself a five or ten minute workout. Once you begin, you might just feel like going another ten minutes.

- Use a calendar and mark off each day you work out. Psychologically this makes it harder to break the visual pattern you establish.

- Breathe! It may sound ridiculous but many people forget to breathe while exercising. In most cases you breathe out on the exertion (the hard work bit) and in on the easier relaxation part.

Thank You (and a Free Book!)

It’s important to remember that slow and steady progress is the key to any improvements in fitness. Some people are naturally gifted but the rest of us need to have patience in our approach. Take your time, work methodically and soon you will see great results!

Thanks for reading this guide. I work hard to create easy to follow guides for Fitness, Martial Arts and Self Defense.

I always appreciate your feedback so please give this book 5 stars if you found it useful! Good reviews mean the world to me and I try to respond to every one.

Finally, for a COMPLETELY FREE Training Guide check out my site at:

http://www.PhilPierceBooks.com

Thanks again and good luck!

- Phil

Image Credits:

Dip Image courtesy of Everkinetic/Wikipedia, released under creative commons

http://en.wikipedia.org/wiki/File:Dips.png

Push Up Images courtesy of Everkinetic/Wikipedia, released under creative commons

http://en.wikipedia.org/wiki/File:Push-ups-2.png