...Bodyweight exercises are those that use your bodyweight instead of equipment like dumbbells or gym machines. Using bodyweight was one of the original forms of strength training. It's easy to learn, effective, and you can do it at home, at work or traveling - much like a portable gym. Although you can get quite inventive, the following 10 bodyweight exercises are great exercises to work all the major muscle groups. Many, like the squat, are compound exercises that work more than one muscle group. What are bodyweight exercises? It may seem obvious to seasoned gym trainers, but many forms of resistance and related exercise regimens sometimes use your own bodyweight. Programs such as yoga, Pilates, calisthenics and plyometrics all use bodyweight to enhance strength, muscle, flexibility and fitness at some level. In the context here, bodyweight exercises use a recognizable strength and resistance training model of concentric, eccentric and isometric exercise to achieve the fitness and strength targets. The following 10 exercises form the core of the bodyweight workout program. Many other variations and modifications are possible. 1. Push-ups The push-up is a classic bodyweight exercise, and it demonstrates quite clearly the principle of bodyweight resistance training. While facing the floor and propped up on hands and toes, push the body to and from the floor. One "up-and-down" is one push-up repetition. Don't go too fast or too slow. Keep the head and neck steady. Do as many...
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...Day 1: Cardio 60 mins. Anything you like. Day 2: 10 mins Cardio warm up (jog, please) Then do weight training 1. 30-45 mins cardio Day 3: Cardio 45-90 mins, anything you like. Pick 2 TIU pyramids. Day 4: Cardio warm up 15-20 mins. Then HIIT 1. 5 min cool down. Day 5: Active Rest: stretch and do any light exercise such as yoga or walking Day 6: 15-20 min cardio warm up (jog, please) Then do weight training 2. Abs. Then 20 mins Cardio. Day 7: 30-60 mins cross training Cardio. (do something you don’t usually do) Day 8: Cardio 60 mins. Anything you like. Day 9: 10 mins warm up (jog, please). Abs workout. 30-60 mins elliptical on cross country setting or interval setting Day 10: Cardio warm up 15-20 mins. Then HIIT 2. 5 min cool down. Day 11: Active Rest/Day off: stretch and relax. Day 12: 10 mins Cardio warm up (stairs, please) Then do weight training 1. 30-45 mins Cardio. Day 13: 45-90 mins Cardio. Anything you like. Day 14: 15-20 mins cardio warm up (anything you like). Weight Training 2. Then 30-40 mins cardio Weight Training 1: 3x 20 reps bicep curls 3x 20 tricep pushups 3x 20 calf raises 3x 15 Lateral pulls 3x 15 Leg Raises (lie on your back, raise and lower your outstretched legs) Weight Training 2: 3x 20 Push ups 3x 25 Chest press 3x 15 Lunges 3x 20 Squats 3x 25 leg lifts (per leg. Lie on your side and lift a leg and slowly lower) Abs: 3x 15 Leg raises. 3x 25 medicine ball twists (balance on your tailbone, with your legs and back off...
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...www.fitnessmagazine.com Lose Every Bulge in 3 Weeks Get a total-body makeover in just 21 days! Top Hollywood celebrity trainers help you drop five pounds and firm up all over. By Nicole Dorsey; Photos by Susan Pittard Try a 3-Week Hollywood-Style Slim-Down When a Hollywood celeb has to slim down in a hurry, she hires a slew of professionals to whip her into shape. Now you can do the same. We asked celebrity fitness pro Gregory Joujon-Roche and his Los Angeles–based Holistic Fitness team of trainers, nutritionists, and chefs to develop a three-week program guaranteed to help you drop at least five pounds, blast fat, and firm up everywhere. The team’s methods have worked for such clients as Demi Moore, Rachel Weisz, singer Pink, and even Brad Pitt, who have all called on Holistic to help them reach their better-body goals. Follow the strength and cardio routines, and in less than one month, you’ll be able to show off an A-list body of your own! Your 3 Weeks at a Glance Monday Strength workout Tuesday Cardio in intervals Wednesday Strength workout Thursday Cardio at a steady pace Friday Off (Optional: Yoga class or DVD) Saturday *Cardio in intervals or Strength workout Sunday Cardio at a steady pace *Note: You can double up any workout to do both cardio and strength on the same day. If weight loss is your goal, however, Gregory Joujon-Roche recommends doing the cardio component first, to take advantage of higher energy levels...
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...` Philip Combs Jed Wyman WR121 05 May 2011 A Controlled Mayhem By: Philip Combs The idea of boot camp is dreaded by most everyone that has to face the reality of replacing their nice, warm, loving, and familiar home environment with military barracks, filled with drill sergeants who are now your over bearing parents, and hundreds of other people of the same sex who are now your wretchedly unhappy brothers or sisters. The amiable bedroom where you lay your head to rest so often is gone, but don’t worry, you’ll now have a new bedroom to sleep in, the carpet is replaced with concrete floors, your bed has grown legs stretching upward to support the second mattress laying above you, and your privacy is now shared with 10 other stinky human beings, all as homesick and miserable as you. The closet where you had all of your dirty laundry thrown in a ragged pile in the corner has transformed into a wall locker that includes a cabinet with three pull out drawers, and exactly 18 hangers, no more, no less. Don’t worry though, in this essay I’m going to provide you with enough information to help you prepare for your 9 weeks of controlled mayhem, and help you get a glimpse of what to expect, allowing you to make an educated decision, hopefully before you have signed the dotted line. I’m going to start by explaining how to prepare for BCT (basic combat training). After enlisting and taking your oath of allegiance you will be given your ship...
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...Robert Frye ENG 101 Ms. Dobson 17 April 2014 Military Writing In June of 2006 I was on a bus heading for Navy boot camp in Great Lakes, Chicago. My life was going no-where, and I knew I had to make a change. If you look at boot camp like 18 years of teaching in eight weeks, where you are taught everything you have ever learned all the way down would be taught everything in my life all over again, but I did not expect to be taught how to write and speak all over again. When I first arrived at boot camp it was late at night maybe midnight if not later. A large man stepped on the bus dressed in an all white uniform. In a yelling voice he let us know “ welcome to Great Lakes you have five minuets to get off this bus, and you have already wasted two of them”. We ran as fast as we could off that bus thinking that if we made it fast enough we wouldn’t get yelled at anymore. When we got off the bus we ran to more yelling these instructors told us to stand on these little yellow footprints. These footprints were in the shape of a triangle all spaced exactly apart from each other. We were told this is the position of attention and if we would like to speak we must first asked and been in this position to speak. The night went on with a lot of yelling and a lot of standing around to wait for things like a haircut. The next morning when I awoke it was not gently or quietly, that a same instructor who had talked to us on the bus was the same one who threw a metal trash can...
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...Goal Setting Exercise Worth: 10 pts Objective: Look at your fitness scores to determine which categories you fit under for the 3-minute bench step test, half-sit up test, standard and modified push-up and sit & reach. 3-mintue bench step test Half-sit up test Standard and Modified push-up test Sit & Reach 1. What categories did you fall under for each of the fitness tests? 1. Bench Step Test: Very Poor 2. Half Sit-Up: Good 3. Standard or Modified Push Up: Good 4. Sit & Reach: Excellent 2. Did you do better or worse than you expected on each test? 1. Bench Step Test: Worse 2. Half Sit-Up: Better 3. Standard or Modified Push Up: Better 4. Sit & Reach: Better 3. Describe how you could improve each of your test scores and what steps you would take to do this? Be specific: at least 1 paragraph. Consider applying FITT formulas from your Connect Get Active e-book (outlined at the end of each fitness test section in Chapter 3). I really need to work on my getting my heart rate down. I need to do a lot more cardio so that I can improve in this area. Outside of class I will start running or doing a little extra cardio to improve on myself. I did good on the sit-ups, push-ups and flexibility but there is always room for improvement. A good goal for sit-ups is to be able to do them without having to modify them. I can also work on my sit ups a little more so that I can push my scores from good to excellent. Although my flexibility is already excellent...
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...Mr. Otte Weight Training Date: May 8, 2010 The first workout that I will be showing you is an upper body workout, not to intense, but it gets the job done. Workout number one is going to deal with the upper body exercises and there’s a lot but I’m just going to give you a few that would be the best ones to do. * Upper Body workout: Day 1, Polymeric Press up: Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and "rigid." When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The polymeric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles. These muscles work together to stabilize the upper body during running, improving running economy. Day 2, Prone Trunk Extensions: Begin by lying face down on the floor...
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...A. WARM UP(5 minutes) 1. Jumping jacks( 1 minute 10 seconds)- a. assume a sturdy position with feet together and arms at your side. b. Slightly bend your knees, and propel yourself a few inches into the air. c. While in air, bring your legs out to the side about shoulder width or slightly wider. d. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement. e. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent. 2. Seal jacks(1 minute 10 seconds)- a. Stand tall with your feet together and arms extended in front of your chest. b. Jump out spreading your legs and snap your arms to the sides. c. Jump back to start and repeat. 3. Flings(1 minute 10 seconds)- a. The beginning of the fling has you starting looking like a “star” i.e. your hands are straight out to the side and legs are held wide. b. From this position, cross your right arm over your left and your right leg over your left. c. Go back to the “star” position and reverse the process. 4. Prison squats(1 minute 10 seconds)- a. Stand as tall as you can with your feet spread shoulder-width apart. b. Place your fingers on the back of your head (as if you had just been arrested). c. Pull your elbows and shoulders back. d. Your lower back should be naturally arch Brace your core and hold it that way. EXERCISES(12 minutes) ...
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...Chest/Triceps/Abs EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio Warm-up: 5 minutes | | XX | XX | XX | XX | Incline Press: 1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest, 1 mixed-grip drop set on final set: 21 reps | | | | | | Incline Flye: 3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set | | | | XX | XX | Flat Dumbbell Press: 4 sets of 6-10 reps, 60-90 seconds rest | | | | | XX | Superset: | XX | XX | XX | XX | XX | Chest dips: 3 sets to failure | | | | XX | XX | Modified Pushup: 3 sets to failure, 30 seconds rest between | | | | XX | XX | Superset: | XX | XX | XX | XX | XX | Skull Crushers: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps | | | | XX | XX | Close-Grip Bench Press: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps, 60 seconds rest between | | | | XX | XX | Triceps Pushdown (Rope): 3 sets of 12-16 reps, 30 seconds rest | | | | XX | XX | Overhead Dumbbell Triceps Extension: Quadruple drop set to failure, No rest | | XX | XX | XX | XX | Abs: 4 rounds, no rest between sets | XX | XX | XX | XX | XX | Hanging knee raise: Failure | | | | | XX | Swiss ball crunch: Failure | | | | | XX | Decline Reverse Crunch: Failure | | | | | XX | Broomstick twist or bicycle crunch: 25 reps | | | | | | Back/Biceps/Calves ...
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...Matthew Banks “4 New Exercises You Should Be Doing This Year” http://www.fitday.com/fitness-articles/fitness/4-new-exercises-you-should-be-doing-this-year.html By Ryan Barnhart Published The article by Ryan Barnhart looks at four 4 New Exercises you should be doing this year. The first excise Barnhart talks about is the 52-pickup. The idea behind this is to assign a specific exercise to each suit. The example Barnhart uses is “hearts are pushups, clubs are squats, spades are bicycle crunches, and diamonds are mountain climbers”. The number on the card is the amount of reps you have to do, face cards count as 10 reps and aces count as 11. The second excise Barnhart talks about is the lunge and twist. The lunge and twist focuses on the legs (hamstrings, quad, glutes), but when you add the twist it helps develop core strength, proprioception, and balance. The lunge and twist starts by holding a dumbbell the long-ways between both at about chest high and close to the body. After you are in position you perform the lunge, “If you lunge forward with your right leg, at the apex of your lunge, rotate your torso to the right side. Hold for one to three seconds. Return to the original position and then repeat with the left leg”. Barnhart has two ways that he recommends to do the lunge and twist, the first way is to add three to four sets to the lunge and twist , performing 12 to 15 reps with a low weight dumbbell (5 to 20 pounds maximum). The second way is to perform as...
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...ডায়েট সময়কালঃ ৪ সপ্তাহ তারিখঃ ১/১/২০১৬-২৮/১/২০১৬ ক্যালরি = ১৫০০ (+ - ) --------------------------- সকাল(৭-৯): ১ টা সবুজ আপেল, ১ কাপ ওটস(হোল গ্রেইন), ১ টা সিদ্ধ ডিম (কুসুম ছাড়া), ব্ল্যাক কফি ১ মগ (১৫০ মিলি)। মধ্য সকাল (১১-১২): ১ টা কমলা, ১ টা ছোট কলা, ১ পিস তরমুজ, ১৫ টি আঙ্গুর, গ্রীন টি(নো সুগার) ১ মগ(১৫০ মিলি)। দুপুর (১-৩): ২ কাপ ভাত, মাংস ছোট ২ পিস (লিন/সলিড ১০০ গ্রাম), সালাদ (গাজর,টোমেটো,শশা)। বিকেল(৪-৭): ব্ল্যাক কফি, লো ফ্যাট চকলেট দুধ ১ গ্লাস (২৫০ মিলি)। রাত( ৮-১১): ১ টি রুটি, ১ পিস ছোট মাছ(৫০ গ্রাম), ১/২ কাপ ডাল, ইচ্ছেমত সবজি। ---------------------------------- পরামর্শঃ => ১০-১২ গ্লাস পানি অবশ্যই খেতে হবে।(সকালে খালি পেটে ১/২ গ্লাস খেতে হবে) => ৩ দিন পর পর ১ টা করে ORS স্যালাইন খাবেন। => ভাজা পোড়া,মিস্টি জাতীয় খাবার খাওয়া যাবে না। => বাকি সময় খিদা লাগলে ফল খাবেন। => কফির সাথের কোন সুগার বা দুধ মেশাবেন না। => বিকেলের(৪-৭) খাবারের ১৫ মিনিট পর ওয়ার্ক আউট শুরু করবেন। => ওয়ার্ক আউটের আগে কফি খাবেন। ওয়ার্ক আউটের পর বা মধ্য সময় চক্লেট দুধ খাবেন। => ডায়েটে যা দেয়া আছে তাই খাওয়ার চেষ্টা করবেন। এর বেশি খাওয়া যাবে না। => ডায়েটের সময়কাল= ৪ সপ্তাহ। (বাকি ৪ সপ্তাহের ডায়েট পরে দেয়া হবে)। => যারা প্রেগন্যান্ট তাদের জন্যে এই ডায়েট প্রযোজ্য নয়। ========================== ওয়ার্কাউট /এক্সারসাইজ সময়কালঃ ৮ সপ্তাহ। তারিখঃ ১/১/১৬- ২৮/২/১৬ ---------------------------------- কার্ডিও ওয়ার্কাউটঃ বিকেলের খাবারের( ৪-৭) পর করতে হবে। শুরু করার আগে ব্ল্যাক কফি(নো সুগার)। আর শুরু করার পর বা মধ্য সময়ে লো ফ্যাট চকলেট মিল্ক খেতে হবে। ...
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...your body of stored energy, protection of your organs and can potentially cause your body to enter a state of catabolism, which is when your body begins to use muscle protein as fuel. Calculation of Body Fat Percentage For Men: Before you use the formulas, there are two measurements that are required: Measurement 1: Bodyweight Measurement 2: Waist Girth (measured at the umbilicus) Procedure: 1) Multiply your bodyweight by 1.082. Add the result to 94.42. Once your calculation is complete, save the number. à (Bodyweight x 1.082) + 94.42=Result 1 2) Multiply your waist girth by 4.15. Once you get this result, subtract it from the number obtained in step 1 (ie: Step 1 result-Step 2 result). The result obtained after the subtraction is done is your lean bodyweight (your weight if you had no fat in your body at all). à Result 1 - (Waist Girth x 4.15)= Lean Body Weight 3) Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean Bodyweight). Once you get the result, multiply that number by 100. Once you get the result divide it by your total bodyweight. This final result is your percentage of body fat. à ((Total Bodyweight - Lean Bodyweight) x 100) divided by (Your Body Weight) = Your Percentage of Body Fat. Example: I weigh 190 and I have a 30.5inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300. Step 2 says that my lean body weight equals 300-(30.5 x 4.15)=173.425. Finally, Step 3 says that my body fat...
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...off and clothing kept to a minimal amount (heavy clothing is not permissible). Subject’s weight is to be measured in kilograms (mass in pounds divided by 2.21, round to nearest tenth). Once body weight was measured, investigators were then able to obtain their relative handgrip strength. This is evaluated by dividing the Subjects absolute handgrip by their bodyweight. Investigators completed this procedure for both dominant and non-dominant arm results. When all data was measured, Subjects were asked to communicate what their training status is. Within each group, roles were revise until each subject had measurements/data collected. Results: Table 1. Demographics Age Bodyweight (kg) Training Status Subjects n= 22 21.09091 71.15 Aerobic n= 12 Anaerobic n= 7 Males n= 15 21.6 77.53333333 Aerobic n= 5 Anaerobic n=7 Female n= 7 20 57.47142857 Aerobic n= 4 Anaerobic n=3 Table 1 above shows the demographic data collected for each subject. As a class of its entirety or by gender. Investigators were able to take the data collected and categorize the information into average age, average bodyweight, and number of subjects as a whole class, males, and females. As well as the number of subjects who were aerobic, anaerobic, or untrained due to their training status. Table 2. Mean Data Subjects DOMINANT ARM CIRC. cm NON DOMINANT ARM CIRC. cm BEST DOMINANT HG kg BEST NON-DOMINANT HG kg REL DOM HG kg/kg bwt. REL Non-DOM HG kg/kg bwt. Class 26.76045455 26...
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...The Vertical Jump Development Bible I increased my vertical jump by 19 inches- I’m gonna show you how to increase yours too! By: Kelly Baggett Higher-Faster-Sports Copyright 2005 by Higher-Faster-Sports.com - All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Higher-Faster-Sports. Warning: There is always risk of injury when performing exercise with weight. Before beginning any exercise program, consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner. No liability is assumed by Higher-Faster-Sports for any of the information contained herein. If you want to fly, you’ve got 3 options: 1. Buy a plane ticket 2. Sprout feathers and wings 3. Improve your vertical jump While flying in a plane is nice and all, it’s a bit expensive and way too temporary. Sprouting feathers and wings ain’t gonna happen! So, unless you’ve got money to burn or you really believe in evolution, you’re stuck with improving your vertical jump. A strong vertical jump is at the core of some of the most beautiful and graceful movements known to man – Kobe Bryant dunking on the fast break, Michelle Kwan hitting a triple axle, and Barishnikov seemingly floating in air during the ballet. But don’t get me wrong, the vertical jump is also a measure of pure raw power that is used...
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...CHADY DUNMORE FITNESS COVER MODEL 21 DAY sTART phAsE DIET + TRAINING GUIDE BIZZY BIZZY DIET + TRAINING GUIDE START PHASE: 21 Days MEATs: • Chicken • Mackerel • Salmon • Tuna • Lean Beef • Jerky • Turkey • Lunch Meat Ham • Lunch Meat Roast Beef • Eggs VEGETABLEs: • Asparagus • Bamboo Shoots • Bean Sprouts • Beet Greens • Bok Choy Greens • Broccoli • Cabbage • Cauliflower • Celery • Chards • Chicory • Collard Greens • Cucumber • Endive • Escarole • Garlic • Kale • Kohlrabi • Lettuces • Mushrooms • Mustard Greens • Parsley • Radishes • Salad Greens • Sauerkraut • Spinach String Beans • Summer Squashes • Turnip Greens • Watercress • Yellow Squash • Zucchini Squash CONDIMENTs + sEAsONINGs: • Spicy Mustard • Hot Sauce • Crushed Red Pepper • Mrs. Dash Original Blend • Mrs. Dash Fiesta Lime • Mrs. Dash Extra Spicy • Mrs. Dash Tomato Basil Garlic • Mrs. Dash Lemon Pepper MUsCLEphARM.COM BIZZY DIET + TRAINING GUIDE START PHASE: 21 Days EX. TIME: Wake Up 6:30am sUppLEMENT: SHRED MATRIX®: 1-2 capsules CLA CORE : 1–2 capsules * Take with 8-12 oz. of water. ™ FOOD: No Food EX. TIME: Breakfast 7:00am sUppLEMENT: ARMOR-V™: 3 capsules * Take with 8-12 oz. of water. FOOD: Choose One of the Following: Option 1: 3 whole eggs Option 2: 1/2 cup of 2% cottage cheese Option 3: 1 whole egg and 2 strips of organic turkey bacon EX. TIME: 10:00am sUppLEMENT: MUSCLEGEL®:...
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