the workout gameboard

THE WORKOUT GAMEBOARDThe best value workout in the world!

Decent Quality Treadmill - $2500

Decent Quality Elliptical Trainer - $2000

Basic Home Gym Equipment - $3500

12 Month Gym Membership - $1200

12 Months of Personal Training - $12,480

Total Investment for traditional health improvement methods- $21,680 (Not including weight loss food programs whichcan come to $10,000 per year)

The Workout Gameboard - $0

Total Investment for The Workout Gameboard - $0WORKOUT GAME BOARD - BODYWEIGHT VERSION 1.0 http://www.themusclefactor.com

http://www.themusclefactor.com


HAVE FUN WORKING OUT

INCREASE FITNESS

TONE YOUR MUSCLES

GET A RIPPED PHYSIQUE IN LESS THAN 5 MIN A DAY!


WORKOUT GAME BOARD - BODYWEIGHT VERSION 1.0 http://www.themusclefactor.com





WORKOUT GAME BOARD SUCCESS STORIES

“Thankyou so much Nick, you have changed my life. I havenow lost 70 Kilos (154 Pounds) which I never thoughtpossible, thankyou for believing in me”

Lara MacphersonNational Occupational Health and Safety Manager

“Nickʼs passion for fitness is utterly infectious. It is almostimpossible NOT to do what he says and reap the rewards. Iown many of his products and am never disappointed. Nickhas a gift for showing you what is possible, helping youbelieve you can do it and then giving you a very specificplan how to get there. If you are serious about getting fitthen read this book and do what Nick says. You will beamazed at what you are able to accomplish in a mere 6minutes a day.”

Tina PieriSpiritual Healer




The Workout GameboardThe Workout Gameboard Copyright © 2010 by Nick Pappas. All Rights Reservedhttp://www.themusclefactor.com All rights reserved. No part of this book may be reproduced, stored in a retrieval system ortransmitted in any way by any means electronic, mechanical, photocopy, recording orotherwise, without the prior permission of the author.Published by Nick PappasDisclaimerThis publication is designed to provide accurate and authoritative information in regard tothe subject matter covered. It is sold with the understanding that the publisher is notengaged in rendering legal, accounting, or other professional services. If legal or otherexpert assistance is required, the services of a competent professional person should besought. The authors and publisher of this material are also not responsible in any matter,whatsoever, for any injury that may occur through following the instructions in this material.The activities, physical and otherwise, described herein for informational purposes, may betoo strenuous or dangerous for some people and the reader should consult a physicianbefore engaging in them.






- CONTENTS -Workout Game Board Instructions

Upper Body Exercise Technique

Lower Body Exercise Technique

Core Technique

Plyometric Technique

Cardio Technique

Download the board game

Connect with the workout community

Pass the Gameboard ON!

Workout Game Board




WORKOUT GAMEBOARD INSTRUCTIONS1. Start at the left hand side of the workout board2. Roll one dice per exercise category3. Place each dice on the exercises rolled4. Add up the total of all five rolls5. The total repetitions per exercise will be the total ofall five dice rolls put together6. The only time the repetitions change is if you haverolled a double six, if so your repetitions double7. Complete exercises one at a time starting from left ofthe workout board to right of the workout board8. It is suggested that you complete five to ten totalrounds per week for maximum results

EXAMPLE OF GAME For example If you roll a 5 on the Upper category thatmeans you will have to do the exercise that comes upon that row. If you roll a 3 on the Lower Body Categoryyou will have to do the exercise that comes up on thatrow. If you then roll a 4 for the Core Category, a 2 forthe Plyometric Category and another 5 for the CardioCategory. Your total repetitions per exercise will be5+3+4+2+5 = 19 Repetitions per exercise.WORKOUT GAME BOARD - BODYWEIGHT VERSION 1.0 http://www.themusclefactor.com



UPPER BODYUpper Body Exericses will tone up your shoulders, arms and chest

Push-UpOn knees or toes, place hands about 6 inches wider thanyour shoulders. Inhale as you lower your body towards thefloor, maintaining a straight line from head to toe. Exhale asyou push your body back up. Don!t sink in the middle or pikeyour buttocks in the air and only lower your body until yourshoulders are in line with your elbows. Bench DipSit on a chair or bench and place hands next to hips. Movehips in front of chair and bend elbows, lowering body untilelbows are at 90 degrees. Keep shoulders down and buttclose to chair. Close Grip Push-UpPlace your palms on the floor with your thumbs touchingone another. Extend your legs back so that only your toesare touching the floor and your body is straight. Keepingyour elbows tucked by your side and your body straight,slowly lower your body as far as possible without hitting thefloor. Pause, then push back up to the starting position without locking your elbows out.




Straight Leg DeadliftGrasp a weighted object such as a backpack using anoverhand grip. Stand up looking directly ahead, keep yourback flat and legs nearly straight, bend forwards from thehips until your back is parallel to the ground. You should feela stretch in your hamstrings and glutes. As you bendforward, your hips and glutes should move backwards andyour body should be centered through your heels. At thebottom of the movement, do not allow the weight to touchthe floor and don!t round your back. Hold for a count of onethen forcefully contract your glutes and hamstrings to raiseyour torso back into the erect starting position.

DeadliftStand in front of the weighted object such as a backpackwith your feet parallel and shoulder width apart. Bend yourlegs until your hips and knees are the same level, keepingyour rib cage up and your head level. Your back should bestraight, at a 45 degree angle to the floor. Grasp the objectwith your hands just over shoulder width apart, oneoverhand, the other under. Using the power of your legs and




hips, and keeping your arms straight, lift the weighted objectfrom the floor until your legs are straight. The object shouldbe against the upper part of your thighs. Slowly return theobject to the floor, keeping your torso erect, arms straightand head up, eyes looking forwards. Your chest should beslightly forwards and over the object.

8-Count Bodybuilder(1) Start from a standing position (2). Squat down and putyour palms on the floor (3). Extend your legs out andbackwards behind you. Keep your body straight and inalignment as you move into a basic push-up position. (4).Use a scissor like motion, kick your legs apart (5). Bringyour legs back together whilst still in a push-up position (6).Execute a push-up (7). Move your legs back up to yourchest (8). Jump up, this returns you to starting position.




LOWER BODYLower Body Exercises Will Tone Up Your Hips, Thighs, Butt

SquatPlace your feet shoulder width apart, abs pulled in. Squatdown slowly as you sit back on your heels keeping goodposture with chest up, shoulders back, and chin level. Loweras far as you can, keeping knees behind the toes and notgoing below 90 degrees. Tip: Place a chair behind you andact like you!re about to sit down, pulling up before actuallysitting.

Prison SquatPlace your feet 6 inches wider than your shoulders with yourhands behind your head, abs pulled in. Squat down slowlyas you sit back on your heels keeping good posture withchest up, shoulders back, and chin level. Lower as far asyou can, keeping knees behind the toes and not goingbelow 90 degrees. Tip: Place a chair behind you and act likeyou!re about to sit down, pulling up before actually sitting.




Y SquatPlace your feet 6 inches wider than your shoulders with yourarms straight above your head, also 6 inches wider thanyour shoulders. With your abs pulled in Squat down slowlyas you sit back on your heels keeping good posture withchest up, shoulders back, and chin level. Lower as far asyou can, keeping knees behind the toes and not goingbelow 90 degrees. Tip: Place a chair behind you and act likeyou!re about to sit down, pulling up before actually sitting.

Forward LungeStand with your feet together and take a giant step forward,lowering into a lunge and keeping knees at 90 Degrees.Pushup and return feet together then repeat. Remember toalternate legs.

Reverse LungeStand with your feet together and take a giant stepbackwards, lowering into a lunge and keeping knees at 90




Degrees. Pushup and return feet together then repeat.Remember to alternate legs.

Bench Step UpsStep up onto a suitably strong bench by placing the foot ofyour lead (stepping) leg flat onto it. At the same time,remove your non-stepping leg from the floor and bring it upto place the foot parallel to and shoulder width apart fromthe stepping foot on the bench. Step back down with yourlead foot and bring the other foot back down to join it tocomplete one repetition. Remember to alternate legs.




CORECore Exercises Will Tone Your Tummy And Improve Posture

BridgeLie on your front on the exercise mat and relax. Keep yourforearms flat on the mat (in an upside down V-Shape)throughout. Lift your body up onto your forearms and toes.Aim for a straight line between neck and ankles. Hold for 5seconds and relax. Repeat as many times as required, onex five second hold equals one repetition.

Alternating BridgeLie on your front on the exercise mat and relax. Keep yourforearms flat on the mat (in an upside down V-Shape)throughout. Lift your body up onto your forearms and toes.Aim for a straight line between neck and ankles. Straightenyour right arm off the ground, and your left leg off theground, Hold for 5 seconds and relax. Repeat on theopposite side and then as many times as required on bothsides, one x five second hold equals one repetition.




SupermanLie facedown on the floor, legs together and straight, armsstraight and extended above your head. Keep your head/neck in a neutral position. Keeping limbs straight (but notlocked) and torso stationary, simultaneusly lift your armsand legs up towards the ceiling to for a gentle curve withyour body, hold for 5 seconds then repeat.

Alternating SupermanLie facedown on the floor, legs together and straight, armsstraight and extended above your head. Keep your head/neck in a neutral position. Keeping limbs straight (but notlocked) and torso stationary, lift your left arm and right legup towards the ceiling to for a gentle curve with your body,hold for 5 seconds then repeat on opposite side.

Oblique Mountain ClimbersGet into the pushup position (arms straight), toes on themat. Keep your upper body stable throughout. Bring yourright knee up towards your left arm, then back down to thestarting position. That!s one movement, your feet should




only touch the floor in the starting position. Repeat with yourleft knee up to your right arm.

V-CrunchLie flat on your back on the ground, lift your shoulders andheels off the ground by 2 inches and hold. Bring your kneesintowards your chest and continue to raise your shouldersoff the ground until your chest meets your knees. Slowlylower back towards the ground into starting position andrepeat.




PLYOMETRICPlyometric Exercises Will Help Burn Fat Fast

Jump SquatStart in squat position and explosively jump upward tomaximum height. Land in squat position and immediatelyrepeat jump until all repetitions are complete. (See Squat formore information if you are unsure).

Jump LungesStart in lunge position. Explosively jump off front leg usingcalves of back leg to propel body upward. While in midair,switch legs so back leg is in front during landing.

Clap PushupStart in pushup position, keep your hands shoulder widthapart, drop down to the floor, once you reach the bottompush as hard as possible. You want to explode off theground. Once your hands make contact with the floor, drop




down in a quick manner and explode off the floor again.(See Pushup for more information if you are unsure).

BurpeeBegin in a squat position with hands on the floor in front ofyou, Kick your feet back to a pushup position, immediatelyreturn your feet to the squat position, leap up as high aspossible from the squat position.

Prone Tuck JumpsBegin in a pushup position with your feet hip width apart.Using the power from your hips, knees and ankles rapidlyaccelerate your knees towards your chest using a maximumjumping push motion, once your feet have landed repeat themotion backwards until you are back into the pushupstarting position and repeat for the designated amount ofrepetitions.

Standing Tuck JumpsBegin standing upright with your feet hip width apart. Dipinto a quarter squat position by bending at the knees and




hips while pushing your arms behind your body. From thisposition rapidly accelerate your body upward by extendingyour hips, knees, and ankles and aggressively swingingyour arms upward. Using maximal effort, jump as high asyou can vertically and pull your knees up toward your chest.When you return to the ground, absorb the landing with yourhips and knees. Reset in the upright position and repeat forthe designated number of repetitions. This drill can beperformed as individual jumps or repetitively. Whenperforming repetitive jumps, as soon as you return to theground jump again.




CARDIOCardio Exercises Will Make You Feel Young And Energetic

Star JumpsStart with feet together and arms by your side. Jump into aposition with the legs spread wide and the hands touchingoverhead and then returning to a position with feet togetherand the arms back by your side. Repeat until repetitions arecomplete.

Spot SprintsStart in a standing position and begin to run on the spotbuilding into a very fast run on the spot until you aresprinting on the spot and your knees are coming up as highas possible. One repetition is when the left and right leghave been lifted off the ground.

Speed Mountain ClimbersGet into the pushup position (arms straight), toes on themat. Keep your upper body stable throughout. Bring your




right knee up towards your right arm, then back down to thestarting position. That!s one movement, your feet shouldonly touch the floor in the starting position. Repeat with yourleft knee up to your left arm. Exert Maximum Speed.

Air PunchesStart in a standing position, clench your hands into a fist andbring them up to your jaw, keep your elbows by your sideand punch forward with your left fist and then your right fistalways bringing your hands back to your jaw.

Up - DownsStart in a standing position and drop to the ground as fast asyou can, as soon as you are all the way onto the ground getback up as fast as you can until you are back into thestarting position. When landing on the ground place yourhands on the ground before any other part of your body hitsthe ground.




Basic BurpeeStart in a standing position, then squat down towards thefloor until your palms are touching the floor. Kick your left legback, and then immediately after kick your right leg backuntil you are in the pushup position. Bring your left and rightlegs back into squat position one by one then stand up backinto starting position.




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mailto:[email protected]

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PASS THE WORKOUT GAMEBOARD ON!!!

Tell as many people as you can and let them enjoy the benefits of feeling healthy and fit! You can play the game with them too!







START HERE

Upper Lower Core Plyometric Cardio FINISH HERE

6

5

4

3

2

1

START HERE

1. Roll Dice

8-Count Bodybuilder

Bench Step-Ups

V-Crunch Standing Tuck Jumps

Basic Burpee

6

Deadlift Reverse Lunge

Oblique Climbers

Prone Tuck Jumps

Up-Downs 5

Straight Leg Deadlift

Forward Lunge

Alternating Superman

Burpees Air Punches 4

Close Grip Pushup

Y Squat Superman Clap Push-Ups

Speed Climbers

3

Bench Dip Prison Squat

Alternating Bridge

Jump Lunges

Spot Sprints 2

Push-Up Squat Bridge Jump Squats

Star Jumps 1

Upper Lower Core Plyometric Cardio FINISH HERE

2. Add Dice Totals

3. Perform Exercises

WORKOUT GAMEBOARD www.themusclefactor.com www.themusclefactor.com www.themusclefactor.com






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