workout without weights

Workout Without Weights Bodyweight Calisthenics Workout

Progression System

By

Eddie Lomax Optimum Fitness Network LLC.

http://www.BestAtHomeWorkouts.com

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Workout Without Weights: “Bodyweight Calisthenics Workout Progression System”

© 2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com

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Disclaimer For Your Safety

The best way to aim for fitness, health and physique improvement is to stay healthy, safe and injury free... so always use common sense to guide your training. The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book are NOT liable for damages or injuries allegedly caused by or resulting from the use of this material. Before beginning this, or any exercise program, I recommend you consult with your doctor for authorization and clearance. The information enclosed will not, and never should, substitute for the need of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all the following questions:

Has your doctor ever said that you have a heart condition, and you should only do exercise performed under a doctor's supervision?

Do you ever feel pain in your chest when you exercise?

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

Do you lose your balance because of dizziness, or do you ever lose consciousness?

Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that will worsen by a change in your physical training?

Is your doctor prescribing medication for a blood pressure, circulatory or heart condition?

Do you know of any other reason you should not engage in a physical exercise program? Answered "no" to all the questions... Great! Let’s get started.

About The Author

Eddie Lomax is the Founder

& President of the Optimum

Fitness Network LLC.

His philosophy of fitness is

called OptiFitness… The

ability to use all the physical

and mental qualities making

up human activity in a fluid,

seamless and coordinated

fashion to successfully

survive, flourish and excel in

your natural, unpredictable

environment and meet the

challenges of sport, work

and life with excellence

under the greatest amount of circumstances.

This philosophy can be seen

in his fitness programs:

Workout Without Weights

Superior Dumbbell Workout

Athletic Body Workout

Gladiator Body Workout

He has been contributing to

the fitness community on the Internet since 2005.

He currently lives with his

wife in Viña Del Mar, Chile.

http://www.workout-without-weights.com/

http://www.superior-dumbbell-workout.com/

http://www.athletic-body-workout.com/

http://www.gladiatorbodyworkout.com/



Table of Contents...

SECTION 1

PRELIMINARY INFORMATION

Preface: Nothing's Changed For Over 100 Years - Page 9

You could wait another 100 years and the answer would still be the same...

Overview of OptiFitness & Optimum Physical Training - Page 10

Review of the philosophy behind the training...

My Difference between Bodyweight Exercise & Calisthenics Exercise - Page 11

A clarification to get the most out of your bodyweight only training...

The Importance & Advantages of Bodyweight Calisthenics Exercise – Page 12

Why you should participate in a bodyweight only training program...

Bodyweight Exercise VS Weight Lifting – Page 14

Put an end to this age old controversy...

What Did The Legendary George Hackenschmidt Have To Say? – Page 16

A legendary weight lifter advocating bodyweight training...

A Tribute to The Great Gama – Page 18

One of the greatest wrestlers in the world used bodyweight training...

6 Ways to Make Bodyweight Calisthenics Exercise More Effective – Page 20

Use these methods to increase bodyweight exercise effectiveness...

SECTION 2

THE EXERCISES

Bodyweight Calisthenics Exercises for Fitness, Health & Physique – Page 27

Get it all without expensive equipment or costly gym memberships...

(BU) Basic Upper Body Exercises – Page 30

(IU) Intermediate Upper Body Exercises – Page 39

(AU) Advanced Upper Body Exercises – Page 61

Your 1st Pull Up a Fitness Milestone – Page 73

What an accomplishment...

(BT) Basic Trunk Exercises – Page 77

(IT) Intermediate Trunk Exercises – Page 91

(AT) Advanced Trunk Exercises – Page 111



Advice & Hints for Effective Core Training – Page 119

Form follows function when if comes to effective core training...

(BL) Basic Lower Body Exercises – Page 123

(IL) Intermediate Lower Body Exercises – Page 131

(AL) Advanced Lower Body Exercises – Page 145

Is Squatting Bad For Your Back and Knees? – Page 151

Put these fears to rest...

(BC) Basic Calisthenics Exercises – Page 155

(IC) Intermediate Calisthenics Exercises – Page 163

(AC) Advanced Calisthenics Exercises – Page 171

Animal Calisthenics – Page 174

These exercises are harder than they look...

SECTION 3

THE WORKOUTS

The Over-All OptiFitness Progression Strategy – Page 185

The strategy you will use to go from unfit to OptiFit...

The Preparation Phase Workouts – Page 187

Don't just jump right in, prepare yourself...

Prep Workout 1 Prepare & Repair – Page 188

Prep Workout 2 Staff-Sergeant Moss's Swedish System – Page 190

The Progression Phase Workouts – Page 205

Progression is the key to any successful fitness training program...

How to Pick Exercises for Your Program – Page 207

Choose correctly, progress, improve and succeed...

Progression Workout 1 Set Progression Strategy – Page 209

Progression Workout 2 Alternating Set Progression Strategy – Page 212

Progression Workout 3 Super Set Progression Strategy – Page 215

Progression Workout 4 Giant Set Progression Strategy – Page 218

Progression Workout 5 Circuit Progression Strategy – Page 221



Progression Workout 6 Peripheral Heart Action (PHA) Progression Strategy – Page 224

Improve Specific Exercises with Pyramids & Ladders – Page 228

Blast past plateaus with these two methods...

The OptiFitness Phase Workouts – Page 230

These workouts resemble challenges, and will test your progress...

OptiFitness Workout 1 Bodyweight Calisthenics Reps for Time Workout – Page 232

OptiFitness Workout 2 Bodyweight/Animal Calisthenics for Time Workout – Page 234

OptiFitness Workout 3 Timed Rounds Workout – Page 236

OptiFitness Workout 4 (EDT) Escalating Density Training Time Zone Workout – Page 238

OptiFitness Workout 5 Tabata Interval Workout – Page 240

OptiFitness Workout 6 Blackjack Workout - Page 242

OptiFitness Workout 7 Watch the Clock Workout – Page 244

OptiFitness Workout 8 Aerobic Interruption Workout - Page 246

OptiFitness Workout 9 Fartlek Interruption Workout - Page 248

OptiFitness Workout 10 Active Rest Intervals Workout - Page 250

SECTION 4

THE WORKOUT JOURNAL

The Importance Of Keeping A Workout Journal – Page 255

Plan, analyze, track and document your fitness, health and physique journey...

Printable, Blank Workout Journal Sheets – Page 259

Final Thoughts: Expend Time & Energy And Succeed! – Page 279

With this comprehensive plan and your desire, you will succeed...

The Optimum Fitness Network LLC: You Cannot Fail... Only Learn! – Page 280

Online resources you can use...

Index – Page 281



SECTION 1

PRELIMINARY INFORMATION



Preface:

Nothing's Changed

For Over 100 Years

he more your read and study a subject... the more your realize what you want to say has

probably been said before... at one time or another.

I believe this happens because the author's intent is to try to answer the questions of their

readers and provide solutions.

With each passing generation, the questions remain the same... so the answers remain the

same and the solutions similar.

In light of this phenomenon, I would like to offer you an excerpt from a book written in 1894 by

Alex Whitely entitled... The Shortest Route and Fastest Time to Health & Strength or

Practical Athletics for Busy People.

"Haven't Got the Time"

This is, and will continue to be, the difficulty in the way of necessary physical recreation, as long as

our commercial and social systems remain unchanged. "The struggle for subsistence" of the poor,

and the struggle to keep from struggling of the rich, consumes all the time of all the people. Not

only all their time, but the bulk of their vitality too.

The problem seems to be, how to obtain exercise, without expending time or energy. Mark Twain

thinks that the Creator has solved it by the invention of chills, which he pronounces to be the

provision of an all-wise Providence to give us exercise without exertion. Though involuntary, and

its beneficence unappreciated, the exertion is there just the same - and it takes time even to

shake.

To make possible the impossible is still beyond us, but we come very near it sometimes, and the

writer will offer you this exchange - that if you will give thirty minutes daily to the use of his

method and machine, it will fit you to accomplish as much physical or mental work in the time

remaining as you have been doing, and give to your health, strength and physical comeliness

besides. Moreover, it will save many days' time that would otherwise be devoted to sickness, add

many years to your life, and make you as able to struggle at fifty, as you are at thirty.

This was written over 100 years ago, and I find myself now as the author, faced with answering

the same question and providing the same solution to the age old question... "How do I acquire

the fitness, health and physique benefits of exercise without expending time or energy?"

Even after the passing of more than 100 years I am forced to give the same answer as Alex

Whitely... you can't!

However, I will propose a similar exchange... if you devote at least 30 minutes a day to

physical exercise and the improvement of fitness, health and physique, your physical and

T



mental abilities, as well as your looks and self-image, will improve to such an extent as to

raise your entire quality of life.

There is no other way to achieve your fitness, health and physique goals, even if you wait

another 100 years... so get started today!

Overview Of

OptiFitness &

Optimum Physical Training

efore starting the exercise programs in this book you should read and absorb the bonus

materials... Fitness Trilogy and “Cardio” Common Sense. They lay a foundation of

understanding, greatly expediting your physical training success.

Just to make sure we are on the same page, let’s go over a few things quickly…

The goal of your physical training is to become OptiFit.

OptiFitness is possessing the ability to use all the physical and mental qualities making up

human activity in a fluid, seamless and coordinated fashion to successfully survive, flourish

and excel in your natural, unpredictable environment and meet the challenges of sport, work

and life with excellence under the greatest amount of circumstances.

The only way to get fit and stay fit, enjoy long lasting health and unveil your best body is

to create an optimum fitness environment that provides your body with exactly what it needs

for fitness, health and physique optimization.

OptiFitness, and ultimately the key to developing your best body, lies in the "optimization" of all

the physical abilities of human activity at any given time under the greatest variety of

circumstances.

Optimum Physical Training improves the ability to perform in all the areas of cardiorespiratory

endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and

toughness to produce optimum performance results under the greatest amount of

circumstances... and the strong, lean, athletic body that is the manifestation of these abilities.

The ultimate goal of Optimum Physical Training is to optimize all the physical abilities

needed to meet the challenges of work, sport and life with excellence in a seamlessly fluid

manner to successfully compete any physical task at any given point in time.

Optimum Physical Training with proper diet and a healthy lifestyle allows you to live in an

environment that naturally creates the body and abilities that will allow you to live life to

the fullest.

In essence, OptiFitness is us at our human best... and Optimum Physical Training is the way to

cultivate and develop the best within us all.

B



My Difference Between

Bodyweight Exercise &

Calisthenics Exercise

make a distinction between bodyweight exercise and calisthenics exercise.

Bodyweight exercise is any exercise using only the weight of your own body as resistance to

develop strength, power and/or endurance.

The upper body, trunk and lower body can be targeted for improvement... and often more than

one section of the body will be involved in the proper completion of the movement.

Calisthenics comes from the Greek kalli meaning beautiful + sthenos meaning strength...

Beautiful Strength.

A modern day definition is any systematic, rhythmic bodily exercise performed usually without

apparatus... or a type of exercise using explosive movements to develop muscular strength,

power and/or endurance.

I have purposely separated bodyweight exercises and calisthenics exercise because while both

forms of exercise can be used for the improvement of strength, power and/or endurance...

calisthenics exercise can be used to effectively target the cardiorespiratory system and burn fat as

well.

In the future, exercises will be split up according to this distinction... and when talking about the

two together I will use the term bodyweight calisthenics exercise.

I



The Importance & Advantages Of

Bodyweight Calisthenics Exercise

odyweight calisthenics exercise uses only the weight of your own body as resistance to

develop the ability to squat, reach, twist, lunge, jump, land, push and get up and down... all

the physical abilities you need to meet the challenges of sport, work and life with excellence.

Training with nothing more than your own body can produce gains in muscular strength, power

and endurance as well as improved cardiorespiratory endurance and promote fat loss.

Using just your body, you can build lean muscle and lose fat without an unneeded high risk of

injury.

Bodyweight calisthenics are an incredibly effective and versatile form of exercise... You can do

them anywhere and anytime, they do not require expensive equipment or costly gym

memberships, you can do them in short bursts and you can effectively train the entire body by

using only a few movements.

Bodyweight calisthenics exercises are fundamental in any fitness program designed to improve

fitness, health and physique.

In fact, I believe they are so important... they should be the starting point, and remain an integral

part, of any physical fitness program.

Here are just some of the benefits of bodyweight calisthenics exercise:

They can be done anywhere... indoors or outdoors.

You need no equipment... or very little.

The exercises are adaptable to any fitness level.

Muscular strength, power and endurance can be targeted.

Stamina can be improved while burning unwanted fat.

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

Body Awareness is greatly increased.

Bodyweight exercises prepare the body for all other training methods.

And the list goes on and on...

Bodyweight calisthenics exercise lays the foundation for every other fitness, health and physique

training method... and therefore are an integral part of Optimum Physical Training.

B



Bodyweight Exercise

VS

Weight Lifting

here is a never ending debate in the fitness community as to the superiority of one training

method over another.

Some say only body weight, some say only weight lifting... and some say both.

I believe in using all training methods available to produce optimum results.

Different training methods are like different tools in your tool box... and you should strive to use

the best tool for the job.

Therefore, in some instances, bodyweight exercise is superior... and in others weight lifting reigns

supreme.

While the debates can be heated... I fail to see why anyone should have to choose between one or

another.

You are free to choose the training method right for your goals, your needs, and your wants... the

one that optimizes improvement for you.

With that being said... I would like to stress the importance of bodyweight calisthenics exercise for

a well rounded and versatile physical training program.

Bodyweight calisthenics exercise is the logical starting point because you can not safely use

weighted resistance without having control over your own body first.

The commercial fitness industry has tried to get around this fact by using a wide variety of

machines allowing a novice to perform weighted exercises in relative safety.

Machines are one physical training method I do not endorse unless for rehabilitation reasons... for

while initial gains can be seen with machines, long term use lead to unnatural movement patterns

and the neglecting of stabilizer muscles essential for successful human activity.

You should start with bodyweight calisthenics exercise and then progress to weighted resistance

using free weights of different kinds... medicine balls, dumbbells, barbells, kettlebells, sandbags,

Indian clubs, etc.

However, once you have progressed to free weights... you should not eliminate bodyweight

exercises completely from your program.

Sometimes the successful completion of a task in sport, work and life will depend on your ability

move your body, where the weight of your body is the only resistance... and sometimes the

successful completion of a task will depend on your ability to move an object through space.

T



The Everyday Athlete trains for OptiFitness... and the ability to meet the challenges of sport, work

and life with excellence under the greatest amount of circumstances while having energy left over

to enjoy recreational activities.

Both methods have their benefits when they are planned effectively and performed consistently

and progressively.

Many people think you need expensive equipment and costly gym memberships to develop a high

level of fitness, lasting health and an attractive physique... and they use the inaccessibility of these

things as excuses for not participating in a physical training program.

Bodyweight calisthenics training is the most basic, accessible and available training method

available.

This is important... because the less excuses you have, the more likely you are to perform the

fitness program and succeed in meeting your goals.

With the accessibility of bodyweight calisthenics exercise... there are no more excuses.

Done properly, consistently and progressively, bodyweight calisthenics exercise can be one of the

most rewarding, convenient and effective fitness programs you can do.



What Did The Legendary

George Hackenschmidt

Have To Say? George Hackenschmidt was a strongman,

professional wrestler and author from the late

1800's and early 1900's.

The "Russian Lion", as he was nicknamed, was a

legend for his wrestling abilities and weight lifting

feats.

In his book, The Way to Live, Hackenschmidt laid

out his formula for fitness, health and physique.

Even in the early 1900's, Hackenschmidt showed

concern for the decline in physical health of men and

women... despite the progress of civilization, medical

science and sanitary conditions.

He wrote, "The reason is not far to seek. There is an

urban migration, a vast increase in the number of

those who are engaged in indoor and sedentary

occupation, and only here and there is any attempt

made to combat the consequent unhealthy

conditions of life with the only satisfactory weapon.

Rational Physical Exercise."

For Hackenschmidt, rational physical exercise

using dumbbells and barbells to improve strength

was absolutely necessary for health... because

"health can never be divorced from strength."

So, what does this strong advocate of weight

lifting have to do with bodyweight calisthenics

exercise?

According to Hackenschmidt, developing great strength was dependant on lifting heavy weights,

but the exerciser "should of course combine these exercises with skipping, running, jumping and

gymnastics of every description in order to similarly develop his activity and agility."

As a matter of fact, he dedicates an entire chapter to exercises where dumbbells and barbells are

not used... entitled Exercises Without Weights.

While he contends exercising with weights is needed for great strength... exercises without weights

"if done conscientiously, develop a fair average physique, as well as a sound, all-round physical

fitness - in other words, a sound and healthy constitution."



Furthermore, Hackenschmidt acknowledges since not everyone can "safely enter straight away on

a course of weight-lifting exercises, and of exercises with weights, he will be well advised if he

devotes at least two or three weeks to these exercises without weights, and further to include a fair

selection of them in his programme of daily exercise with weights.”

In other words, bodyweight calisthenics exercise are the logical starting point for a fitness

program... as well as an integral part of a fitness program including other methods of training, like

dumbbells and barbells.

I couldn’t agree more.

While the language of the previous quotes is sexist (sorry ladies), the message is important for

both men and women... Bodyweight calisthenics exercise should be part of your over-all fitness

plan.



A Tribute To

The Great Gama

The Great Gama, Ghulum Mohammed, was born around 1888 in

Amritsar in the Punjab.

In his lifetime, he became not only one of the most feared wrestlers in

all of India... but one of the greatest wrestlers the world over.

The Great Gama, also known as the Lion of the Punjab, died in

Pakistan in 1953, and is still remembered as one of the greatest

wrestling champions of all times.

The Great Gama was born into one of the top wrestling families of

India... and his training started at the age of 5 under his father.

After his father's death, he continued to train under his grandfather

and uncle, who pushed him to fulfill his father’s wish of becoming a

great wrestling champion.

The Great Gama first became known at the age of 10 when he participated in a national physical

exercise competition. This was not a wrestling competition, but rather and exercise endurance

competition.

Over 400 wrestlers from all over India gathered for a competition of bethaks, the fundamental

conditioning exercise of Indian wrestlers.

Bethaks are a form of bodyweight squat where the practitioner raises their heels off the ground

in the bottom of the squat... allowing the knees to extend past the toes.

After hours of competition, all wrestlers except Gama retired from the field and he was declared

winner. No one knows for sure how many bethaks he performed, but he was bed ridden for a

week... showing not only the physical strength of Gama, but also the mental toughness needed to

be a great champion.

At that time, Gama would routinely do 500 bethaks, 500 dands (a type of push up exercise for

upper body strength) and dig in a pit with a heavy hoe.

He would wrestle every day, even though he did not compete until he was 15.

Very quickly, he was recognized as being virtually unbeatable.

As he matured, Gama's daily training would increase to wrestling 40 wrestlers, 5000 bethaks

and 3000 dands.

http://www.optimum-physical-training.com/great-gama.html



There is some speculation as to the accuracy of these numbers... however, Gama's dedication to

his conditioning and physical training, as well as the results he achieved, were never in question.

The English writer on wrestling, Percy Longhurst stated, "The Indian system of training has

results beyond the development of great strength; it creates most remarkable powers of endurance

while at the same time increasing agility."

The Great Gama won the title of Champion of India in 1909.

He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers.

Consequently, Gama defeated some of the most prominent wrestlers of the time.

At one point, he laid down a challenge to all those that laid claim to the title of World

Champion... including Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia

and Frank Gotch of the United States.

All declined the challenge.

The Great Gama returned to India a national hero.

He continued to wrestle for 15 years. Although he had some draws early in his career, The Great

Gama retired undefeated after an estimated 5000 matches.

The life of The Great Gama is highly inspirational and motivational.

However... some people have wrongly attributed his strength and endurance achievements solely

to the bethak and dand.

The truth of the matter is... he used resistance training of various types in conjunction with

bodyweight calisthenics.

For example, he would use a heavy stone collar around his neck while performing squats... and he

would use a heavy Indian Club, known as a Gada to perform circular swinging motions.

Nonetheless, his physical training is an example of the importance of bodyweight calisthenics

exercise to a well-rounded, athletic fitness training program.

Take these varied training methods and add a regimented diet, incredible amounts of skill training

and unbelievable determination and you will be closer to the true "secret" to Gama's success.

Sources:

"Gama the Great: Indian Nationalism and the World Wrestling Championships of 1910 and 1928",

Yugantar Punjab, Summer 2000.

"Gama the World Champion: Wrestling and Physical Culture in Colonial India", Iron Game History,

October 1995.

The Wrestler's Body: Identity and Ideology in North India (Berkeley, CA: University of California

Press, 1992).



6 Ways to Make


More Effective

any people believe resistance training using dumbbells, barbells and other weighted devices

are a much more effective way to train for strength and body transformation.

Depending on the goals to be achieved... this may very well be the case.

While I contend weight lifting of many types should be a part of everyone's over-all fitness plan...

this option is not always available or recommended.

What if you have no prior experience with physical training?

But what if you can't get to the gym?

What if you don't have access to equipment?

What if those "effective" weight training sessions are far and few between?

Bodyweight calisthenics exercise done on a consistent basis will produce superior fitness, health

and physique results than the most effective, sporadic weight training.

The accessibility and versatility of bodyweight calisthenics exercise makes it the perfect physical

training method for consistent improvement.

If you have a functional body, there is no excuse for not making physical activity a part of your

daily lifestyle.

Furthermore, just because the resistance used to improve is the weight of your own body does not

mean your progress has to be limited... especially if you use these 6 ways to make bodyweight

training more effective.

Method 1 Use Lower Ab

Spine Stability When your brain thinks your body is stable and there is no threat of injury... it will activate the

optimum amount of muscle fibers needed for a particular movement.

If your brain senses you will injure yourself... it will try to prevent this by not allowing all the

muscles to be activated.

Your core, the source of all power and stability in your body, can be made more stable by pulling in

your stomach below the navel.

M



You must contract the lower portion of your abs for this to be effective... which is harder than just

sucking in your stomach.

By contracting your lower abs, you make the spine more stable... sending the message to the brain

that it is alright to activate all the muscle fibers needed for movement without the fear of injury.

To practice the feel of contracting the lower abs... lie on you back and place your hands just below

the navel.

Push your stomach out as far as you can, then contract the lower portion and hold for 10 seconds.

Use your hands to feel the lower portion of your abs contracting.

Doing this before and during exercise can create a more stable core from which you can exert

forceful effort without the risk of injury.

Method 2

Use Rest Pause By reducing elastic energy you can increase muscle involvement.

Your muscles build up elastic energy in the negative portion of the exercise... energy that can is

used on the positive portion of the exercise.

For example, when you squat down, your legs store elastic energy just like a coiled spring... and

use this energy to help complete the raising portion of the squat.

Using this elastic energy reduces the amount of work the muscles have to do.

Australian researches found it take 4 seconds for this elastic energy to disperse.

Therefore, pausing for 4 seconds in the down position will force more muscle to be used in the

positive movement because there will be no elastic energy helping.

This method can be very mentally challenging and has a high dropout rate... therefore I suggest

using it sparingly for progression, but not exclusively.



Furthermore, in the activities of sport, work and life you will take advantage of the stored up elastic

energy to complete movements... so you should also train to optimize the use of this energy for

optimum performance.

Method 3

Elongate Your Body The longer your body is while performing a movement, the weaker it becomes... making the

stress on the muscles performing the exercise greater.

By increasing the distance between the muscles doing the work and the rest of your body, the

exercise becomes more difficult.

For example, performing a crunch with your arms across your chest is easier than with your hands

on your head... both being easier than with your arms outstretched over your head.

Take a look at the series of pictures on the next page…

The longer you make your body, the more difficult the exercise becomes.



Method 4

Reduce Contact With The Floor

The less contact your body has with the floor, the more muscles it must use to compensate.

The more contact with the ground, the more stable the body is.

Therefore, by making your body less stable by limiting contact with floor, your body is forced to

use more muscles for stabilization.

Doing exercises while lifting one foot or lifting a hand from the floor will increase

difficulty.

Method 5 Move In Multiple Directions

The human body can move front to back, up and down, side to side as well as twisting

movements.

Perform exercises moving in more than one direction and you increase the difficulty of the

movement.

Adding rotation by twisting your hips or torso to any movement likewise increases difficulty.

Furthermore, real life activities in work, sport and life happen on all planes of human movement...

and not just in single planes of movement in a highly controlled environment.

Not only will exercising in multiple directions add difficulty... it will better prepare you for the real

world in which you live.



Method 6

Increase Range of Motion

The further you have to move, the harder it is... and the

harder it is, the more muscle is needed for completion.

Increasing the distance of each repetition increases the

difficulty of the exercise.

Move the floor further away by using a stable object for your

feet, hands or lower back.

As you look through the exercises you will see these methods

being employed either separately or together to make the

exercises progressively harder and more effective.

Take these methods into account when you are building your

own fitness training program to increase or decrease difficulty

according to your goals, needs, wants, abilities and limitations.

Let’s move on to Section 2.



SECTION 2

THE EXERCISES



Bodyweight Calisthenics Exercises

For Fitness, Health & Physique

here are countless exercises using just the weight of your own body as resistance... and there

are many ways to classify these exercises.

For simplicity sake, and for the purpose of the progressive training programs to come, I have

divided the exercises into the categories of Basic, Intermediate and Advanced.

Each category is divided further into Upper Body, Trunk, Lower Body and Calisthenics.

To simplify matters more, each exercise will be assigned a combination of letters and

numbers, as well as the name, for easy reference.

For example, BU#1 Yes Neck Nods means Basic Upper Body Exercise #1, Yes Neck Nods.

This simple classifying system comes in handy when looking for exercise descriptions in

the book, designing your own workout programs and tracking your progress.

Recommended Max Reps Per Set OptiFitness is about physical optimization and not physical maximization... therefore, I do not

recommend doing extremely high reps of any exercise.

To increase over-all repetition numbers and continue to progress... increase the number of sets

or circuits you perform instead.

Therefore, after each exercise name you will see a recommended max reps per set

number.

T



For example, BU#1 Yes Neck Nods (MRPS 20) means Basic Upper Body Exercise #1, Yes Neck

Nods, Max Reps per Set 20.

This will become clearer when I describe the workout progression systems in detail later in the

book.

While I believe these numbers to be reasonable... you may need to increase or decrease this

number depending on your personal goals, needs, abilities and limitations.



(BU)

Basic Upper Body

Exercises



(BU)

Basic Upper Body

Exercises

:: BU #1 :: Yes Neck Nods (MRPS 20)

Lay on your back with your knees bent, feet flat

on the ground and arms at your sides.

Raise your head off the ground and tuck your

chin to your chest.

Lower your head to starting position without

returning your head to the ground.

Repeat.

:: BU #2 :: No Neck Nods (MRPS 20) Lay on your back with your knees bent,

feet flat on the ground and arms at your

sides.

Raise your head off the ground and turn

your head to the right and then to the

left.

Do not rest your head on the ground.

Repeat.



:: BU #3 :: Side Neck Nods (MRPS 20)

Lay on your side, resting your body on your

shoulder... maintaining your head straight and in-

line with your spine.

Raise your head up and down without touching your

head to the floor for desired number of repetitions.

Repeat on the opposite side.

:: BU #4 :: Wall Push (MRPS 10)

Stand facing 2-4 feet from a wall with your feet

together.

Lean forward and place your hands on the wall,

bend your elbows so your face comes close to the

wall and then press back by pushing against the

wall to a leaning position.

You will have to determine the

correct distance for your ability...

moving your feet towards the wall

will make this easier, further away

will make it harder.



:: BU #5 :: Incline Push Up (MRPS 10)

Position yourself with your hands resting on a steady raised surface, your legs straight and body

ridged.

Your body should form one straight line from your feet to your head and your eyes should stay

focused on the raised surface about 6 inches in front of you.

Lower yourself by bending your elbows... keeping your elbows close to your body.

Pause for 1 second and press yourself to the starting position.

:: BU #6 :: Push Up From Knees (MRPS 10)

Start by laying face down on the

ground with your legs straight and

your hands by your shoulders.

Your body should form one straight

line from your feet to you head and

your eyes should stay focused on the

floor about 6 inches in front of you.

Raise yourself from the floor by

straightening your elbows while

keeping your knees on the ground...

Keeping your elbows close to your

body.

Pause at the top and lower yourself down... stopping before your chest hits the ground.



:: BU #7 :: Cobra Push Up (MRPS 10)

Start by laying face down on the

ground with your legs straight and

your hands by your shoulders.

Your body should form one straight

line from your feet to you head and

your eyes should stay focused on

the floor about 6 inches in front of

you.

Raise yourself from the floor by

straightening your elbows while

keeping your legs and pelvis on the

ground... Keeping your elbows

close to your body, arch your back

and look upward.

Pause at the top and lower yourself down... repeat.

:: BU #8 :: Classic Push Up (MRPS 10)

Start by laying face down on the ground with your legs straight and your hands by your shoulders.

Your body should form one straight line from your feet to you head and your eyes should stay

focused on the floor about 6 inches in front of you.

Raise yourself from the floor by straightening your elbows... Keep your elbows close to your body.




This movement should be performed slow

and controlled, 1-2 seconds up and 1-2

seconds down... unless performing push

ups for time.

Do not raise your butt in the air, sag in

the middle or stretch your head and neck

to meet the floor.

:: BU #9 :: Corner Push Ups (MRPS 10) Place your back on the corner of a wall with your feet 6 inches to

2 feet from the wall.

The farther the feet are from the wall the more difficult the

exercise becomes.

Raise your arms to chest level and place your elbows on the wall

so your arms are parallel to the ground.

Press your elbows into the wall and to move your body

forward, hold for 2 seconds and lower yourself to the

starting position.



:: BU #10 :: Floor Pulls (MRPS 10)

This is the true opposite of the push up... and can be performed with an overhand or underhand

grip.

Lay under a bar that allows you to have your back on the ground and grab the bar.

While maintaining your body ridged, pull yourself upward until your chest hits the bar, pause 1

second and slowly lower your body.

:: BU #11 :: Assisted Pull Up (MRPS 5)

Pull-ups and their variations are very difficult... you most likely will have to work up to completing

just one.

Step on something to help reach the up position and then lower yourself slowly or have someone

help push you up.

If you are working out with a partner... have them help you by grabbing your waist and pushing

you upwards.

If you really want to get fancy... you could use elastic bands attached to the bar and under your

feet to assist you in pulling your bodyweight to the bar.

Whatever you have to do to get started, add these exercises to your workout program... These

exercises are very important and well worth the effort.



:: BU #12 :: Frog Stand Hold (MRPS 1 Minute) Stand with your feet shoulder width apart.

Squat down and place both hands on the floor about shoulder with apart.

Lean forward and place your knees on your elbows.

Keep leaning forward until your feet leave the ground and you are balancing on your hands.

Hold that position.

You might want to put a cushion on the floor in front

of you in case you fall forward.

Try to hold the

position for 30 seconds while

breathing normally... eventually working

up to full minute holds and beyond.



(IU)

Intermediate

Upper Body Exercises



(IU)

Intermediate Upper Body

Exercises

:: IU #1 :: Decline Push Up (MRPS 10) Assume the push up position with your feet resting on a raised surface, like a chair.

Keep your knees locked and your body ridged.

Bend your elbows and lower your upper body toward the floor... pause 1 second and return to the

starting position to complete the push-up movement.

:: IU #2 :: Knuckle Push Up (MRPS 10)

Perform BU #8 Classic Push Up

balancing on your knuckles instead of

your palms.



:: IU #3 :: Dands or Hindu Push Up (MRPS 10)

Start in an up push up position

with your feet spread wide.

Walk your hands back so your butt

is in the air and you are looking

back through your legs.

Your body will resemble and

inverted "V".

With your legs straight, lower your hips and bend your arms until you reach the down push up

position.

Continue to lower your hips while you straighten your arms, arch your back and look up with your

head.

Your hips should almost touch the

floor.

Keep your arms straight and push

your butt back to the starting

position.



:: IU #4 :: Divebomber Push Up (MRPS 10)

Start in an up push up position with your

feet spread wide.

Walk your hands back so your butt is in

the air and you are looking back through

your legs.

Your body will resemble and inverted

"V"... This is just like the starting position

of the Hindu Push-Up.

Flair your elbows out and drop your nose

towards the floor between your hands.

Then, as if you were sliding underneath a

bar, flatten your body out so that it is low

and parallel to the floor.

Straighten your arms and push your head

upwards while keeping your hips close to the

ground.

Pause at the top and then flair your elbows

out and return to the starting position by

following the same path.

You want to do the exact same movements

in reverse to return to the starting position.



:: IU #5 :: Walk Out Push Up (MRPS 10)

Stand with your feet together and your arms at your sides.

Sit back and bend your knees... placing your hands on the floor in front of you.

Walk your hands out in front of you until you are in the up push up position... Perform a push up.

Walk your hands back towards your feet until you are in the crouched position... stand and repeat.



:: IU #6 :: Push Up and Alternating Inverted Crunch (MRPS 10)

Assume the up push up position.

Lower your body towards the floor

and push back up.

When you are at the top of the

movement, keep your back straight

and bring your left knee forward

until it touches your left elbow.

Return to the starting position,

perform another push-up and

repeat on the right side.

Continue in an alternating fashion.

:: IU #7 :: One Leg Push Up (MRPS 10)

Assume the up push up position.

Bend the elbows and lower the body

while simultaneously raising the left

leg 8-10 inches off the ground.

The leg should not be jerked

upward, but rather raised up in line

with the body and with the toe

pointed toward the rear.

Return to the starting position...

Repeat, this time raising the right

leg.

Perform at a moderate to fast pace.



:: IU #8 :: Pike Push Up (MRPS 10)

Assume the up push up position with your feet together.

Walk your hands closer to your feet so

that your body resembles and

inverted "V".

Holding your body and head steady,

lower your body towards the floor and

push back to the starting position.

:: IU #9 :: One Arm Wall Push (MRPS 10)

Stand facing 2-4 feet from a wall with your feet together.

Lean forward and place one of your hands on the wall, the other

hand at your side.

Bend your elbow so your face comes close to the wall and then press

back by pushing against the wall to a leaning position... keep your

hips square.

You will have to

determine the correct distance for your

ability... moving your

feet towards the wall will make this easier,

further away will make it harder.



:: IU #10 :: Plyo Wall Push (MRPS 10)

Stand facing 2-4 feet from a wall with your feet together.

Drop forward and place your hands on the wall, bending your elbows so your face comes close to

the wall and then press back by pushing against the wall to a standing position.

You will have to

determine the correct distance for your

ability... moving your feet towards the wall

will make this easier,

further away will make it harder.



:: IU #11 :: The 8 Count Push Up (MRPS 10)

Stand with your feet together and your arms at your sides.

1. Squat down and place your hands on the ground outside of your feet.

2. Kick your feet back... you should be in the up push up position.

3. Bend your elbows and lower your body until your arms are parallel to the ground.

4. Press back up to the up push up

position.



5. Bend your elbows and lower your body until your arms are parallel to the ground.

6. Press back up to the up push up position.

7. Tuck your knees up to the squat position.

8. Return to the standing position.

Keep your abdominals tight throughout the entire exercise to prevent your trunk from sagging.



:: IU #12 :: Dips (MRPS 10)

You need two stable surfaces a little wider

than shoulder width to perform this

exercise... here I use sturdy chairs.

Grasp the chairs and push yourself to the

extended position.

Lower yourself between two chairs and

push yourself up until your arms are fully

extended.

:: IU #13 :: Chin Up (MRPS 5)

Grasp the pull-up bar with a shoulder width underhand grip.

Your palms should face you.

Pull yourself up until your chin comes over the bar and then lower

yourself until arms are fully extended.

Think of it as trying to press your elbows to the ground as you lead

with the chest to the bar... trying to touch your upper chest to the

bar.

Exhale on the way up and keep your body a straight as possible...

no swinging.

This exercise should be performed with controlled movement and

through full range of motion.

This is an

excellent exercise to

combine with the pull up...

Giving you both a push and pull

stimulus.



:: IU #14 :: Pull Up (MRPS 5)

Grasp a pull-up bar with a shoulder width overhand grip.

Your palms should face away from you.





bar.


no swinging.


through full range of motion

:: IU #15 :: Over-Under (MRPS 5)

Grasp the pull up bar with a shoulder width alternating grip.

One palm should face away from you and the other towards

you.





bar.


no swinging.


through full range of motion.

Remember to switch grips to work both sides equally.



:: IU #16 :: Commando Pull Up (MRPS 5)

Grab the bar with hands touching, one hand on one side of the bar and

the other hand on the other side.

You will be sideways under the bar.

Pull yourself up so that your head goes to the right of the bar and

touch your left shoulder.

Lower yourself until arms are fully extended and repeat to the opposite

side by pulling yourself up so your head goes to the left of the bar and

you touch your right shoulder.

:: IU #17 :: Headstand Hold (MRPS 1 Minute) Place a cushion on the ground in front of you where you will rest your

head.

Squat down and place your head on the cushion and your hands on

the floor... your head and hands should form a triangle.

Place your knees on your elbows and slowly lift your feet off the

ground.

When stable... slowly straighten your legs.

Try to hold the position for 30

seconds while

breathing normally...

eventually working up to

full minute holds and

beyond.



:: IU #18 :: Handstand Hold (MRPS 1 Minute)

To perform a handstand, position your hands on the ground in

front of a wall.

The closer your hands are to the wall, the harder it is to balance.

Tuck one leg under your body and prepare to lift your body into

the handstand position.

Kick off your tucked foot and raise your extended leg towards the

wall.

Control the motion so you do not crash into the wall.

Bring the other leg up and balance yourself... using the wall for

balance only.

You want to work up to the ability to hold the handstand without

use of the wall for support.

Hold the handstand for 30 seconds... working up to minutes and

beyond.

This can be done on your palms, fists or fingertips.

:: IU #19 :: Handstand Wall Walk (MRPS 1 Minute) Assume the handstand position along a long wall with no obstructions.

Walk on your hands to one side and then the other, using the wall as a

guide.



:: IU #20 :: Handstand Walkout (MRPS 5)

Assume an up push-up position with your feet touching the wall.

Walk your feet up the wall as you push back and walk your hands toward the wall.

You should end up in a handstand where you are facing the wall.

Walk your hands out until your body forms a 45° angel to the floor and then walk back to the

handstand position.

Repeat.



(AU) Advanced

Upper Body

Exercises



(AU)

Advanced Upper Body

Exercises :: AU #1 :: Front Bridge (MRPS 1 Minute)

Place a cushion or folded towel on the ground

for your head.

Kneel on all fours in front of the towel... your

hands on each side of the towel.

Lower the front part of the head to the towel

as you raise your butt in the air and raise on

your feet... use your hands for support.

Roll slightly back and forth and side to side.

Perform for time.

Make sure to use your hands in the beginning until you are sure your neck has strengthened

enough to support your body weight.

:: AU #2 :: Back Bridge (MRPS 1 Minute)

Lie on your back with your knees bent and feet

flat on the floor... raise your hips up and place

your hands by your ears.

Press with your arms and feet and press your

hips toward the ceiling as you roll up on your

head... then center your hips between your

feet and hands.

Press back until your feet are flat on the

ground and you are positioned on the front part

of your head.

Make sure to use your hands in the beginning until you are sure your neck has strengthened

enough to support your body weight and that your back and stomach muscles are stretched before

this exercise... you will definitely feel a stretch in the abdominal muscles.



:: AU #3 :: Fingertip Push Up (MRPS 10)

Perform the BU #8 Classic Push Up balancing on your fingertips instead of your palms.

:: AU #4 :: Reverse Push Up (MRPS 10) Lie face down with your arms at your sides... your fingers should point toward your toes.

Bend your elbows slightly and place your palms on the floor.

Keep your hands and elbows close to the body... press up until your arms are extended, lower and

repeat.



:: AU #5 :: Elevated Pike Push Up (MRPS 10)

Assume the up push up position with

your feet together on an elevated

surface.

Walk your hands closer to your feet so

that your body is perpendicular to the

floor.

Holding your body and head steady,

lower your body towards the floor and

push back to the starting position.

:: AU #6 :: Table Maker Push Up (MRPS 10) Sit on the ground with your hands by your hips...the fingers can be either pointing towards your

toes or behind you.

Bend your knees slightly and place your weight on your heels.

Press with your hands as you lift your hips to the ceiling and place your feet flat on the ground.

Push your hips towards your feet until your body is flat and your knees and shoulders make 90°

angles...so you form a table.

Return to the seated position and repeat.



:: AU #7 :: Elevated Push Ups (MRPS 10)

Assume the up push up position with both your hands

and feet elevated from the floor.

Your feet and hands are elevated at the same height

and there should be a space for your chest to lower

past your hands.

Perform a BU #8 Classic Push Up increasing the

range of motion about 6 inches.

:: AU #8 :: Rotating "T" Push Up (MRPS 10) Assume the up push up position.

Lower your upper body to the floor and push back

up... as you reach the top of the movement, tighten

your abdominals and rotate your body to the left and

extend your arm straight.

Your body will be in a side plank position resembling

a "T".

Rotate your torso back down, place your hand on the

floor and lower chest towards the ground.

Push back up, this time rotating to the right side.



:: AU #9 :: Knee Raise to Side Push Ups (MRPS 10)

Start in the up push up position.

Lower yourself until your arms are parallel to the ground while raising the left knee up to the left

elbow.

Simultaneously press up and return your leg to the starting position.

Repeat, bringing the right leg to the

right elbow.

Continue in a alternating fashion at a

moderate pace.

:: AU #10 :: Bridging Push Up (MRPS 10)

Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your

hands by your ears.

The weight of your body should be resting on your shoulder blades... not your neck or head.

Press with your arms and feet and press your hips toward the ceiling... then center your hips

between your feet and hands.

Lower your head to the ground by

bending at the elbows and press back

to the extended position.

Make sure that your back and

stomach muscles are stretched before

this exercise... you will definitely feel

a stretch in the abdominal muscles.



:: AU #11 :: One Arm Push Up (MRPS 5)

Lay face down on the ground and spread your feet slightly wider than shoulder width.

Bend one arm and keep it close to the body and place the palm on the floor... trying to put most of

the weight on the palm and spread your fingers for balance.

Your non-working arm should be held along your

body with the palm on the thigh, or held behind

the back.

You must make your body as ridged as possible

by contracting the abdominals, tightening the

butt and gripping the floor with your fingers and

toes.

When you push, push from the armpit as you try

to dig your elbow in your side and twist your

fingers to the outside.

Your fingers will not actually move because you

are gripping the floor, but imagine you are

opening a jar.

Control your exhale to get maximum tension, and then lower

yourself by reversing the motion.

Repeat on opposite side.



:: AU #12 :: Curious Pull Up (MRPS 5)

Grasp a pull-up bar with a shoulder width overhand grip.

Your palms should face away from you.

Pull yourself up to the right side until your chin comes over the bar... hold the up position as you

look to the right.

Slide your head along the bar until it reaches the left and look to the left... then lower to the

starting position.

Repeat, this time going to the left side first.

This exercise should be performed with controlled movement and through full range of motion.



:: AU #13 :: Leg Raising Pull Up (MRPS 5)

Grab the bar at shoulder width with an overhand grip.

Extend your feet slightly in front of your and tighten your

abdominals.

Bend your arms, bringing your upper body towards the bar while

simultaneously bringing your legs to the L position.

Once your chin crosses the bar, your legs should be straight out in

front of you.

Pause for one second and lower yourself to the starting position.

Do not kick and jerk your

feet up... the movement

should be smooth and

controlled.



:: AU #14 :: L Sit Pull Up (MRPS 5)

Grab the bar at shoulder width with an overhand grip.

Contract your core and bend at the hips to extend your legs straight out in front of you.

Bend your arms, bringing your upper body towards the bar while maintaining your legs to the L

position.

When your chin crosses the bar, your legs should still be straight out in front of you.

Pause for one second and lower yourself to the starting position.

Do not kick and jerk your feet... the movement should be smooth and controlled.



:: AU #15 :: Handstand Walkout with Push Up (MRPS 5)

Assume an up push-up position with your feet touching the wall.

Walk your feet up the wall as you push back and walk your hands toward the wall.

You should end up in a handstand where you are facing the wall.

Walk your hands out and perform a push-up before walking back to the handstand position.

The more you walk out and the closer you go to the floor, the harder the exercise.



:: AU #16 :: Handstand Push Up (MRPS 5)

Assume the handstand position.

Bend your elbows and lower your body so your nose approaches the ground... do not lower to the

top of your head, but look towards the floor.

Reverse the direction and return to the starting position.

The Handstand Push-Up can be done as a 1/4, 1/2 or full variety by changing how close you go

towards the floor.

To increase difficulty, perform the handstand on two raised surfaces... allowing you to go lower

with a greater range of motion.



:: AU #17 :: Plyo Push Up (MRPS 5)

Perform a regular BU #8 Classic Push Up but explode up so that your hands leave the ground.

Catch yourself and immediately return to the down position and repeat.

For added difficulty, clap your hands while in the air... or behind your back if your can get the

height.

:: AU #18 :: Plyo Decline Push Up (MRPS 5)

Assume the up push up position with your feet on a chair or other raised surface.

Lower your upper body to the ground and explode upwards so your upper body leaves the ground.

Catch yourself and immediately return to the down position and repeat.

For added difficulty, clap your hands while in the air... or behind your back if your can get the

height.



Your 1st Pull Up

A Fitness Milestone The pull up is one of the most functional exercises in existence... simulating climbing, one of the

most basic of human functions.

Unfortunately, most people are incapable of performing even one pull up... what's worse, very

few people are even working toward their first pull up.

Lat pull downs and other exercises are not acceptable substitutes for the pull up.

If you are incapable of performing one pull up in good form, there are three things you need

to consider...

Strength

Participate in a physical training program to improve over-all strength... providing you with the

strength needed to lift your own bodyweight.

Weight control

Participate in a physical training program to burn fat and modify your diet for fat loss... reducing

the amount of weight your have to lift.

Practice

Practice the pull up frequently... your body will adapt to do a specific movement better when it is

placed under the demand on a consistent basis.

Use an assisted pull up variety by having a training partner help you with the positive

movement and then doing the negative portion slow and controlled.

Do floor or chair assisted pull ups by using your legs to help you perform the positive portion

of the pull up.

You can also use stretch bands to reduce the amount of weight you have to lift.

Reducing the amount of the assistance you need until you perform a pull up with good form

under your own power.

If you become stronger, reduce the amount of weight you have to lift and practice the

movement often... you will soon accomplish your first pull up.

And once you have done one... the sky is the limit.

Performing pull ups regularly is not just an incredibly effective upper body exercise... but

performing pull ups well is a point of pride and accomplishment, setting you apart from the

rest.



(BT) Basic

Trunk

Exercises



(BT)

Basic Trunk

Exercises :: BT #1 :: Farmer Burns Stomach Flattener (MRPS 2-5 Minutes)

(no photo) Stand with arms at your sides and relaxed.

Inhale through the nose without letting the stomach expand, slightly tensing the abdominals.

Force the air out through a slightly open mouth while tightening the abdominals down and flat.

Keep your back straight at all times... avoid compressing the spine to contract the abdominals.

The exhale, tightening portion of the exercise should last 2-5 seconds.

This exercise can be performed anywhere and usually is done from 2-5 minutes.

The importance of this exercise is in the intensity of the muscle contraction and not the length of

the hold.

:: BT #2 :: Stretch and Contract (MRPS 2-5 Minutes) (no photo)

Stand with your hands behind your head and fingers interlaced.

Breath in deeply as you stretch backwards as far as possible.

When your reach the farthest stretched position... exhale forcibly and contract the stomach

muscles as you return to the standing position.

This exercise can be performed anywhere and usually is done from 2-5 minutes.

:: BT #3 :: Vacuums (MRPS 2-5 Minutes)

(no photo) Bend forward slightly while expelling ALL air out of the lungs.

Without inhaling, straighten up while pulling the stomach (diaphragm) under the rib cage.

Hold for 8 seconds and then draw air in through the nose... repeat 2-5 minutes.



:: BT #4 :: Jiu Jitsu Sit Up (MRPS 20)

Lie on your back with your knees bent and feet flat on the ground.

Bend your elbows and rest your hands on your chest.

Exhale and roll to the left while posting your left elbow on the ground, push off your elbow and

continue to rise up while extending your right arm to the outside of your left knee.

Inhale and return to the starting position before repeating on the right side.

Increase difficulty by placing your feet on a chair and bending your knees 90°.

Works the abdominals and oblique muscles.



:: BT #5 :: Crunch (MRPS 20)

Lie on your back, your knees bent and feet on the ground.

Keep your knees slightly apart.

Perform a crunch by exhaling and tightening your abdominals.

This will bring your upper body off the ground... at about a 45 degree angle.

Allow your abdominals to perform the exercise.

Fold your arms across your chest, hold at the sides of your head or hold your arms above your

head.

Works the abdominals.



:: BT #6 :: Reverse Crunch (MRPS 20)

Assume the position for the BT #5

Crunch but with your thighs parallel to

the floor, knees bent and feet close to

your butt... your feet will be off the

ground.

Exhale and tighten your abdominals while

raising your hips off the floor and bring

your knees toward your chest.

This is done in a controlled, slow

movement... Do not swing your hips up.

Hold for one second at the top of the

movement and return to the starting

position while inhaling.

Throughout the movement, your upper

body should stay flat on the floor... You can have your hands on the floor for balance or raised for

added difficulty.

Works the abdominals and hip flexors.

:: BT #7 :: Combination Crunch (MRPS 20)

Do the BT #5 Crunch and BT #6

Reverse Crunch at the same time.


simultaneously raising your shoulders

from the floor and raising your hips

toward your chest.

Do this exercise in a controlled and slow

motion... Do not swing your legs up and

jerk your head forward.




:: BT #8 :: Ankle Wiggles (MRPS 20)

Lie on your back with your knees bent and feet flat on the floor.

Assume a semi-crunch position and alternate touching your hands to the outside of your ankles.

Keep your abdominals contracted throughout the entire exercise.


:: BT #9 :: Knee Hugs (MRPS 20)

Lie on your back with your legs straight and

about 6 inches off the ground and your arms

extended over your head.

Exhale and contract your abdominals while

you bring your knees toward your chest and

arms up to hug your knees.

Inhale as you return to the starting position.

Do not let your feet touch the ground

between repetitions.




:: BT #10 :: Seated Abdominal Tuck (MRPS 20)

Sit on the ground with legs extended straight...

Slightly lean back and rest your weight on your

hands.


bending your legs and bringing your knees

towards your chest.

Pause and tighten abdominals at the top before

straightening legs.

Repeat without resting your feet on the ground.

This exercise can also be performed resting on

the edge of a chair.

Works abdominals and hip flexors.

:: BT #11 :: Single Leg Circles (MRPS 20)

Lay on your back with your legs extended and your arms at your sides... palms down.

Contract your abdominals and press your lower back into the ground as you lift your right leg so

that it is nearly perpendicular to the ground.

With your foot, trace a counterclockwise circle

sweeping over the center over your body...

exhaling as you go.

When your reach the starting position, pause

long enough to inhale and repeat... the bigger

the circle the harder it is.

Do the same number of repetitions in the

clockwise manner... and then switch legs and

repeat.

Concentrate on moving only from the hip.



:: BT #12 :: Plank (MRPS 2 Minutes)

Begin by laying face down on the ground.

Prop your elbows under your shoulders and rise up on your toes.

Only your forearms and toes should be touching the ground.

Keep your back straight and ridged while contracting your abdominals and breathing shallowly.

Can also be done with arms straight as in the up position of a push up.

:: BT #13 :: Reverse Plank (MRPS 2 Minutes) Lie on your back propped up on your elbows.

Tighten your abdominals and lift your butt off the floor.

Hold your body in a ridged position.

May also be done with arms extended.



:: BT #14 :: Side Plank (MRPS 2 Minutes)

Begin by laying on your side on the ground.

Prop your right elbow under your right shoulder and raise your hips up until your body is straight

and ridged.

Keep your hips straight while contracting your abdominals and breathing shallowly.

If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against

a wall.

Repeat on the left side.

Can also be done with the arm straight.

:: BT #15 :: Bow Glute Hold (MRPS 2 Minutes)

Lie on your back with your legs straight and your arms folded across your chest.

Squeeze your glutes and raise your butt in the air... your weight should be on your heels and

shoulders.

Hold for time.



:: BT #16 :: Good Morning (MRPS 20)

Stand with your feet hip width apart and your

hands on your hips.

Exhale as you bend at the waist until your

body almost forms a 90 degree angle.

Keep your head up, press your butt back and

bend your legs slightly.

Hold for 1 second and return to the starting

position while inhaling.

:: BT #17 :: Superman (MRPS 10) Begin by lying face down on the ground with legs and straight and arms straight over your head.

Lift your arms and legs off the ground at the same time, like Superman.

Hold the up position for 2 seconds before returning to the ground... repeat.



:: BT #18 :: Acuaman (MRPS 10)

Begin by laying face down on the ground with legs straight and arms straight over your head.

Lift one arm and the opposite leg at the same time, for example the right arm and left leg.

Hold the up position for 2 seconds before returning to the ground.


:: BT #19 :: Kneeling Bridge (MRPS 10)

Kneel on the ground with your arms at your

sides... facing forward.

Tilt your head back and start curling

backwards while keeping your knees at a 90

degree angle.

Use your hands on your thighs to steady

yourself as needed.

Hold for time and then return to starting

position before repeating.



:: BT #20 :: Floor Get Up (MRPS 10)

Lay on your back with your legs flat on the ground.

Roll to one side as your sit up and post your weight on one

hand... prop your leg underneath you and come to a standing

position.

Carefully lower yourself into the

starting position and repeat to

the opposite side.

You can also do this exercise by starting on your stomach.

You will be surprised at how challenging a simple movement like

getting off the floor can be.



(IT) Intermediate

Trunk

Exercises



(IT)

Intermediate Trunk

Exercises :: IT #1 :: The Rower (MRPS 20)

Lay on the ground with your legs flat on the ground and your arms over your head.

Tuck your chin to your chest so your head is 1-2 inches off the ground... tighten your abdominals

and press your lower back into the ground.

Sit up and swing your arms forward while simultaneously bending at the hip and knees... at the

end of the movement your feet should be flat on the ground and pulled close to the butt and your

arms should be parallel to the ground.

Return to the starting position and repeat.

This movement

should be controlled and

done in a slow to moderate

pace.



:: IT #2 :: Twisters (MRPS 20)

Lay on your back with your knees bend and feet flat on the ground... keep your elbows close to the

body and your hands in a “praying position” in front of your chest.

Perform a crunch by exhaling and contracting the abdominals... but while in the top position, twist

back and forth, touching hands to each side of your body before returning to the down position.

This is one repetition.

Alternate which side you twist to first

with each repetition.

Works the abdominals and oblique

muscles.

:: IT #3 :: 6 Inch Crunch (MRPS 20) Lay flat on your back with your legs straight.

Press the small of your back toward the floor and raise both legs 6 inches.

Exhale and contract your abdominals by trying to pull your bottom rib toward your hip while

keeping your chin tucked close to your chest.

Relax and repeat without dropping your feet to the ground.




:: IT #4 :: Flutter Kicks (MRPS 20)

Lay on your back with your legs straight.

Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and

tuck your chin to your chest... This will take quite a bit of strain off the lower back.

Keep your legs slightly bent and bring

your left leg up perpendicular to the

ground so that your left heel is

directly over your left hip.

Lower your left leg while bringing your

right leg up to the perpendicular

position... and repeat.


:: IT #5 :: Leg Scissors (MRPS 20)

Lay on your back with your legs

straight.

Tilt your pelvis up, press your lower

back to the ground while raising

you legs about 6 inches and tuck

your chin to your chest... This will

take quite a bit of strain off the

lower back.

Inhale as you open your legs

wide... and then exhale as you

reverse direction and cross your legs.

Alternate the leg that goes under and over on each repetition.



:: IT #6 :: Alternating Toe Touch Crunch (MRPS 20)

Lie on your back with your legs straight, perpendicular

to the floor... You can perform this exercise with your

butt up against a wall for support if necessary.

Exhale and contract your abdominals while reaching up

and touching the left foot with the right hand and then

return to the down position.

Repeat to the opposite side by touching the left foot

with the right hand.


:: IT #7 :: Chinnies (MRPS 20)

Lie on your back with your legs straight and your elbows bent, hands lightly grasping your head.

Do not grab your head tightly and pull with your arms.

Exhale and contract your abdominals while you bring your right elbow to left knee and then your

left elbow to right knee.

Continue alternating at a brisk pace.

Your abdominals will stay

contracted throughout the entire

exercise, maintaining a semi-

crunch position and your legs will

not touch the ground until the

repetitions are complete.

Works the abdominals, hip flexors

and oblique muscles.



:: IT #8 :: Lying Hip Rollers (MRPS 10)

Lie on your back with your legs bent at a 90° angle... outstretching your arms to the side for

balance.

Maintain the angle of the legs slowly bring both knees down together on one side until the lower

back begins to lift off the floor.

Return to the starting position and repeat to the opposite side.

This exercise can also be performed

with the legs with straight legs for

added difficulty by beginning with

your legs held together and

perpendicular to the floor.

Works the abdominals and oblique

muscles.

:: IT #9 :: Ab Infinities (MRPS 10) Lie on your back with your legs straight and your arms at your sides.

Using your arms for balance, press

your lower back to the floor and lift

your legs about 6 inches... Your

body should be ridged.

Tighten your abdominals and draw

the infinity symbol with your legs.

Go first in one direction and then

the other.

Works the abdominals, oblique

muscles and hip flexors.



:: IT #10 :: The Leg Tuck and Twist (MRPS 20)

Sit on the ground with your body tilted back

45 degrees, your arms straight and on the

ground behind you for balance... Keep your

legs straight and together and raise them off

the ground 8-10 inches.

Tighten your core for stability.

Bend at the knees and bring the knees toward the

left shoulder in a controlled movement... do not

jerk.

Return to the starting position and repeat to the

right side.

:: IT #11 :: The 10 Second Crunch (MRPS 10)

Lay on your back with your knees bend and your feet flat on the floor.

Tuck your chin to your chest, contract your abdominals until your shoulder blades leave the floor

and hold for 10 seconds.

This can be done with your arms

across your chest, lightly grasping

your head or arms held over the

head.



:: IT #12 :: Dynamic V (MRPS 10)

Lay on your back with your arms along

your sides and your legs bent so your

knees form a 90 degree angle... your

feet are in the air.

Simultaneously extend your feet

straight up as you contract your

abdominal muscles and reach up to

touch your feet with your hands.

Hold for 1 second, return to the

starting position and repeat.

The pace should be slow and controlled.



:: IT #13 :: Punch Up Crunch (MRPS 10)

Lay on your back with your knees

bent, feet flat on the floor and your

arms at the sides of your chest with

clinched fists.

Contract your abdominals and tuck

your chin to your chest so that your

shoulder blades leave the floor... this

should only be a few inches.

While keeping your abdominals

contracted, extend your right arm, as

if your were punching, over your left

knee... lifting your shoulder as high as

you can.

Hold for one second, return to the crunch position and punch with the left arm over the right

knee... hold for one second, return to the crunch position and finally to the starting position.

Do not return to the floor between punches and make sure all movements are done in a slow and

controlled manner.

:: IT #14 :: Straight Leg Reverse Crunch (MRPS 10)

Assume the position for the BT #5 Crunch but with

your legs straight and held perpendicular to the

ground.

Exhale and tighten your abdominals while raising

your hips off the floor and lifting your legs straight

upward.

This is done in a controlled, slow movement... Do not

swing your hips up.

Hold for one second at the top of the movement and

return to the starting position while inhaling.

Throughout the movement, your upper body should

stay flat on the floor... You can have your hands on

the floor for balance or raised for added difficulty.




:: IT #15 :: Balance Crunch (MRPS 20)

Sit with your knees bent and your feet on the floor.

Hold your arms out to your sides and lean back

about 45 degrees... so that your feet should

almost be lifting from the floor.

Contract your core as your lean forward and put your right arm under your right leg reaching for

your left heel.

Return to the leaning back position and repeat to the opposite side.



:: IT #16 :: 100's (MRPS 100)

Lay on your back with your arms at your sides and your feet together... legs on the floor.

Contract your abdominals and raise your legs up together.

Press your lower back into the ground and lower your legs to the point your back stays flat on the

ground.

At the same time tuck your chin to your

chest and lift your shoulders slightly off

the ground.

Press your hands up and down about 2

inches... counting with each press.

Inhale for 5 counts and exhale for 5

counts... stopping when you get to 100.

:: IT #17 :: The Saw (MRPS 20)

Sit with your legs apart and your toes pointed upward...

lift your arms to your sides parallel to the ground.

Keep your head up and look straight.

Exhale and twist your body to the left while keeping

your arms in line with your shoulders... don't bring your

arm across your body.

As you continue exhaling, stretch your right arm to your

left toe... you should bring your head down as you do

so.

Inhale and return to the starting position and repeat on

the opposite side.

This exercise should be done as a slow and controlled

motion.



:: IT #18 :: Plank Butt Ups (MRPS 10)

Begin in the BT #12 Plank position on your elbows with your toes curled under.

Squeeze your abdominals tightly and lift your butt up toward the ceiling while raising on your toes.

Hold for 1 second and slowly return to starting position.

Do not let your back sag downwards toward the floor.

:: IT #19 :: Plank with Leg Lift (MRPS 2 Minutes)

Perform a BT #12 Plank either on your elbows or arms extended.

Lift one leg and hold for time... then lift the other leg and hold for time.



:: IT #20 :: Plank with Knee Touch (MRPS 20)

Assume the BT #12 Plank position with arms extended as in the up position of a push up.

Tighten the abdominals and slowly touch the left knee to the floor.

Return to starting position and repeat with the right leg.

Repeat alternating sides.

:: IT #21 :: Chair Plank Hold (MRPS 1 Minute)

Kneel in front of a chair with your fingers on the seat and your forearms running parallel to the legs

of the chair... perpendicular to the floor.

Rest your head in between your hands as you extend your legs back into the BT #12 Plank

position.

Keep your back straight and ridged while contracting your abdominals and breathing shallowly.



:: IT #22 :: Reverse Plank with Leg Lift (MRPS 2 Minutes)

Perform a BT #13 Reverse Plank

either on your elbows or arms

extended.

Lift one leg and hold for time... then

lift the other leg and hold for time.

:: IT #23 :: Bow Glute Hold with Leg Lift (MRPS 1 Minute)

Perform a BT #15 Bow Glute Hold.

Lift one leg and hold for time... then lift the other leg and hold for time.



:: IT #24 :: Side Plank Ups (MRPS 10)


Prop your right elbow under your right shoulder with your legs straight and your hip on the ground.

Contract your core muscles and exhale as you raise up into the BT #14 Side Plank position.

Hold for 1 second and return your hip to the ground.

If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against

a wall.

Complete all repetitions on the right side and then repeat on the left side.

Can also be done with the arm straight.



:: IT #25 :: Hanging Knee Raise (MRPS 10)

From a hanging position with arms straight, tighten abdominals

and bend knees toward chest.

Do not swing your legs, but rather bring them up in a controlled

motion.

Hold the up position for 1 second before slowly lowering legs.

If you choose, you can bring your knees up to one side and then

the other, in an alternating twisting motion.

:: IT #26 :: Hanging L Sit (MRPS 2 Minutes)

Start from a hanging position with arms straight.

Tighten your abdominals and bend at the hip... bringing your

straight legs in front of you.

Your body should form a ridged "L" shape.

Hold for blocks of 15 seconds or hold for 2 minutes.



:: IT #27 :: Hanging Leg Thrust (MRPS 10)

While hanging straight, pull the knees to a 90 degree angle... you will be in a sitting position in the

air.

Contract the core and raise the knees to the chest.

Hold for 1 second and extend the legs out straight in front of you until your body forms an L.

Drop your feet down to the starting position and repeat.



:: IT #28 :: The Prone Row (MRPS 10)

Lay face down with your arms outstretched, palms down and held 1-2 inches off the ground.

Raise the head and chest slightly while pulling the arms rearward... keeping your forearms parallel

to the ground.

Make a fist with your hands as they move toward the shoulders.

Keep your legs and toes in contact with the ground at all times.


:: IT #29 :: Single Leg Hip Bend (MRPS 10)

Stand on your right foot, with the left foot

rest slightly behind the right heel.

Contract your core and fold your arms

over your chest.

Bend forward from the hips, allowing your

back to curve naturally... while

simultaneously extending your left leg

behind you until your body forms a

straight line.

Hold, and slowly return to the starting

position... repeat.

Perform with the opposite leg.

To progress, place the hands on the head during the entire exercise... or outstretch your arms over

your head for added difficulty.



:: IT #30 :: Headstand Leg Tuck (MRPS 10)

Place a folded towel or pillow on the floor in front of a wall for cushioning.

Squat down and place your head on the cushion and your hands on the floor... your head and

hands should form a triangle.

Place your knees on your elbows and slowly lift your feet off the ground.

Your legs should form a 90 degree angle.

Exhale as you raise your legs to the extended position.

Make sure you do this in a controlled movement.

Think of it as "blowing" your legs up.

Hold for 1 second at the top and then inhale as you lower your legs.



(AT) Advance

Trunk

Exercises



(AT)

Advanced Trunk

Exercises

:: AT #1 :: Janda Sit Ups (MRPS 5)

Lay on your back with your knees bent and place your

feet behind an immovable object like a secure bar.

An alternative is to have a partner hold your legs just

below the calve muscles.

Your feet must be flat on the ground so that you can

pull against the bar or partners hand.

This movement will disengage the hip flexors from

the sit-up movement.

With your arms crossed over your chest, inhale as

you use you abdominal muscles to sit up.

When the resistance on the abdominal muscles

slackens - about half way up - stop and exhale...

Then inhale on the downward movement and repeat.

Remember to pull with your legs against the resistance the entire time.

You must coordinate pulling with your

legs, proper breathing and contraction

of the abdominal muscles for proper

execution of this exercise.

This is a very demanding exercise and

isolates the abdominals... so you should

not be able to perform many

repetitions.



:: AT #2 :: V-Ups (MRPS 10)

Lie on your back with legs straight and a few inches off the floor and your arms by your sides.

Exhale and tighten your abdominals while raising your legs up about 45 degrees and reaching

toward your toes with your arms.

You should be balancing on your butt at

this point.

Do this in a controlled motion without

swinging legs or jerking the upper body.

Slowly return to starting position.

Works the abdominals.

:: AT #3 :: V-Twists (MRPS 10)

Lie on your back with your knees bent

90 degrees and your feet off the floor

and your arms folded across your

chest.

With a slow and controlled movement

straighten your legs away from you

and to the right until they reach a 45

degree angle to the floor...

simultaneously contract your

abdominals and raise your torso to the

left as you extend your arms.

Slowly return to the starting position

and repeat to the opposite side.

Do this exercise in slow and controlled

motions... exhaling on the way up and

inhaling on the way down. Avoid jerky motions.



:: AT #4 :: Candlestick (MRPS 10)

Lie on your back with your legs straight and your arms at

your sides.

Using your arms for balance, press your lower back to the

floor and lift your legs about 6 inches... Your body should

be ridged.

Roll your knees toward your chest and extend your legs

straight toward the ceiling.

Hold for 1 second, return your knees to chest and

straighten legs to 6 inch position.

Every movement is controlled... do not swing your legs or

use jerky movements.

Repeat.

Important: the weight of your body should be on the

shoulder-blades and not the neck.


:: AT #5 :: Hollow Rock (MRPS 2 Minutes) Lie on your back with your legs straight and your arms outstretched over your head.

Bow your lower back... simultaneously raising you legs and arms about 1 foot off the ground.

You body should be in a "hollow" or "bowed" position. Mastering the right position is extremely

difficult in the beginning... you want your entire back to be rounded from shoulders all the way to

the butt.

Maintaining your body this position as ridged as possible, rock back and forth. Do this for blocks of

time ranging from 15 seconds to 2 minutes.

Works the lower abdominal muscles.



:: AT #6 :: Arch Rocks (MRPS 2 Minutes)

Begin by lying face down on the ground with legs and straight and arms straight over your head.

Lift your arms and legs off the ground at the same time, making your body a ridged bow.

Rock back and forth on your stomach as you maintain your body tight.

Do this for blocks of time ranging from 15 seconds to 2 minutes.

:: AT #7 :: Flying Acuaman (MRPS 2 Minutes) Perform a BT #12 Plank with arms straight as in the up position of a push up.

Lift one arm and the opposite leg.

Keep the tension tight in your core to aid with your balance.

Hold for time.



:: AT #8 :: Star Plank (MRPS 20 Minutes)

Perform a BT #14 Side

Plank with the arm extended.

When stable... raise your

upper leg and hold in a star

position.


:: AT #9 :: Side Plank Twist (MRPS 10)

Begin in the up position of a straight armed BT #14 Side Plank.

Sweep the top arm down towards the floor and twist the body.

Keep the rest of the body in place.

Tighten the abdominals and

hold the down position for 2

seconds before returning to the

starting position.




:: AT #10 :: L-Sit (MRPS 2 Minutes)

Position yourself between two parallel bars or sturdy chairs.

Straighten your arms to raise your body from the floor and

bend at the hip to bring your legs straight out in front of you.

Hold for blocks of 15 seconds or hold for 2 minutes.

This is an extremely hard core exercise... but very important.

Working from the raised position allows you to build up your

time while allowing your legs to drop slightly.

The ultimate goals is to perform the L-Sit from the floor, where

there is very little margin for error.

:: AT #11 :: The Human "X" (MRPS 2 Minutes) Lie on the floor face down and your arms and legs extended to form an “X”.

Raise up on your hands and feet so that your body raises from the floor about 6 inches.

Keep your back straight and your body ridged.

Contract your core muscles and breath shallowly to hold the position.



:: AT #12 :: Headstand Leg Raise (MRPS 10)

Place a folded towel or pillow on the floor in front of a

wall for cushioning.

Squat down and place your head on the cushion and

your hands on the floor... your head and hands should

form a triangle.

Place your knees on your elbows and slowly lift your

feet off the ground.

Keep your legs straight so they are parallel to the

ground.

Exhale as you raise your legs to the extended position.

Make sure you do this in a controlled movement and

your legs are straight.

Think of it as "blowing" your legs up.

Hold for 1 second at the top and then inhale as you lower

your legs.



:: AT #13 :: Knees to Elbows (MRPS 5)

Start from a hanging position with arms straight.

Tighten your abdominals and bring your knees up toward your chest... then tilt your hips upward

and raise your knees to your elbows.

This exercise is done in a slow, controlled movement... no swinging or jerking.



Advice & Hints For

Effective Core Training

Having a lean waist and visible ab muscles is often viewed as a sign of fitness... and are

admired in a attractive physique.

As a result, many people try to develop this appearance through exercises isolating the core...

but you cannot develop the lean, muscular waist you desire with exercise alone.

No amount of ab exercise will make up for a poor diet and unhealthy lifestyle.

This is why most people fail to achieve the "six-pack" look they admire... once they find out there

is no shortcut, and that a visibly attractive core is developed by a combination of genetics,

proper diet, healthy lifestyle and effective physical training they just give up.

To get the core appearance your desire, focus on the aspect of your life hindering your progress

the most... which is normally not exercise selection, but diet and lifestyle.

Most people would rather find a "secret" exercise to perform for 3 minutes a week to get the fit

look they want instead of dedicating themselves to creating a fitness environment in which

your perfect core is revealed... who wouldn't?

Unfortunately, this magic exercise does not exist... so train, diet and live for the core you want

and you will achieve the best your genetics has to offer.

Effectively Train Your Core For

Strength, Power & Function

Most physical fitness training programs include some form or another of "Ab Work".

However, your core is so much more than just abdominal muscles... there are also muscles on

your sides, lower back and around your hips and spine.

Here are some things to think about...

No matter how well defined your abdominals muscles are... no one will see them if they are

covered with fat. The best thing you can do to have abs you can see is to lose unwanted and

unneeded fat.

Performing abdominal exercises will not reduce unwanted fat around your middle. Working a

specific part of your body will not reduce fat in that part of the body... when fat loss occurs, it

occurs over the entire body.

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

in your abdominal muscles are genetic.

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



development happens when there is resistance... doing a lot of repetitions is a sign of

endurance. As a matter of fact, if you are doing a lot of repetitions... you are most likely

doing the exercises wrong.

Many exercises traditionally viewed as abdominal exercises actually work the hip flexors and

hip extensors. You need to strike a balance between pure abdominal, hip flexor and hip

extensor exercises.

If you only do "abdominal" exercises and neglect the rest of the core you will develop an

unbalanced and dysfunctional core... ultimately sabotaging your physical performance.

Developing a strong, balanced and functional core by training the front, sides and back

of the trunk is essential to over-all fitness.

A Well Developed Core Improves Performance

Physical training for functional improvement is very core oriented... the balance and strength

needed to complete most everyday movements originates from the core.

Here are some tips...

Perform your core training at the end of your training session. You should try to incorporate

the core into all the other training by keeping the core contracted and tight... you do not

want them to be exhausted.

Exhale strongly during the contraction movement to create as much tension as possible.

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

If you really want abdominal muscles you can see... your physical training must be

accompanied by proper eating habits. Watch what you eat.

Balance you abdominal training with exercises strengthening the lower back and sides. Do

not overdevelop one aspect of your core at the expense the others... or you will diminish

performance and invite injury.

With a strong, flexible and functional trunk you will be able to exert more force with your

extremities... allowing you to face the challenges of sport, work and life with all the strength,

power and coordination your body possesses.



(BL) Basic

Lower Body

Exercises



(BL)

Basic Lower Body

Exercises :: BL #1 :: Free Squat (MRPS 20)

Stand with feet hip-width apart.

Lower your body by bending your knees until your

thighs are parallel to the ground and your knees are at

90° angles.

Make sure your feet stay flat on the ground and your

knees do not extend beyond your toes... Use your arms

for balance.

Press off the ground and return to upright position.

:: BL #2 :: Boot Slappers (MRPS 20)

Stand with your feet shoulder width apart and your hands at

your sides.

Sit back and bend your knees until your thighs are at least

parallel to the ground... when you are at the lowest point

slap your ankles.




:: BL #3 :: Sumo Squat (MRPS 20)

Stand with your feet about 6 inches wider than

shoulder width apart... turn your toes slightly

outward.

Keep your back straight and sit back until your thighs

are 90 degrees... keeping your arms close to your

body and lowering them toward the floor.

Press back up to the starting position and repeat.

:: BL #4 :: Reverse Squats (MRPS 20)

With your feet around shoulder-width apart, drop your

butt straight down and "sit" as low as possible.

Keep your hands out for balance and make sure that your

feet stay completely flat on the ground.

Adjust your feet position until you are comfortable.

Drive your body

straight up until

your thighs are

parallel to the

ground... Making

sure that your knees do not extend beyond your toes.

Drop back down to the starting position and repeat.



:: BL #5 :: Wall Squat (MRPS 5 Minutes)

Stand with your back, shoulder and head flat against the wall... Look

straight ahead.

Position your feet about 12-18 inches from the wall and shoulder

width apart.

Bend your knees and lower yourself until your thighs are parallel to

the ground and your knees are at a 90° angle.

Hold the position for time... Working up to 2-5 minutes.

:: BL #6 :: Bootstrappers (MRPS 20)

To get into the starting position, squat down with knees

together rising up on your toes.

Slowly lean forward and place your hands on the ground just

forward of your shoulders... Make sure your toes are pointed

forward, your heels are off the ground and your knees are

together.

Your butt should be resting on your heels with 60% of your

weight on your

legs and 40% on

your hands.

From this position, straighten your legs and stop when

your heels touch the ground.


If you feel this exercise in your hamstrings, you are

suffering from poor flexibility.



:: BL #7 :: Lunge (MRPS 20)

Stand with your feet hip-width apart and your head in line with your spine.

Step forward with your left foot and bend your knee so that your left thigh is parallel to the ground,

your knee makes a 90° angle, your right knee points down and the right heel comes up off the

floor.

Your right knee should lightly "kiss" the ground.

Push off the left foot and return to the starting

position.

Keep your head up and your back straight.

Complete all repetitions and then repeat with the

right leg, or do in an alternating fashion.

:: BL #8 :: Rear Lunge (MRPS 20)


Step backward with one foot, bending

knees so front knee aligns with ankle,

thigh is parallel to the ground and back

knee points down.

Your knee should lightly "kiss" the ground.

Push off back foot and return to starting

position.

Complete all repetitions to one side and

then repeat on the opposite side, or do in

an alternating fashion.



:: BL #9 :: Side Lunge (MRPS 20)


Keep both feet pointing forward

and step to the left, lowering

your body until your left knee is

bent 90°.

Your right leg should be straight

and your body should remain

upright.

Push off you left foot and return

to the starting position.

Complete all repetitions to the

left side and then repeat to the

right side.

:: BL #10 :: Calf Raises (MRPS 50)

Stand with your feet together and lift up on your toes.

You can perform this exercise with one leg at a time of with both legs.

Get a greater range of motion my placing your toes on a raised surface.

Vary the exercise by spreading your feet further apart or changing the angle of the feet.



:: BL #11 :: Butt Raises (MRPS 20)

Lay flat on your back with knees bent and feet flat on the ground.

With your arms at your sides and your knees together, push your pelvis up and lift your butt 3-6

inches off the floor.

Hold briefly and return to starting position.



(IL)

Intermediate Lower Body

Exercises



(IL)

Intermediate Lower Body

Exercises :: IL #1 :: Bethaks or Hindu Squats (MRPS 20)

Stand with feet hip-width apart and arms pressed close to chest.

Bring your hands down and lower your body by bending your knees.

Keep your hands down and back for balance.

At the bottom of the movement you should come up on your toes...

Making sure to keep your back straight.

Straighten legs by pushing off your toes and swinging your arms

forward... As you rise, press your heels to the floor and rise your arms

to chest level.

When upright, pull arms to

chest and repeat.

Your arms will look like you are

rowing a boat.



:: IL #2 :: Squat with Leg Lifts (Straight, Back and Side) (MRPS 20)

Stand with feet hip-width apart and arms at your sides.

With body weight toward heels and back straight, lower into a

squat position.

Straighten legs and when you reach the standing position raise

your right leg parallel to the ground.

Return to the starting position and repeat with the opposite leg.

This exercise can be done lifting the leg straight out in front, to

the side and/or to the back.



:: IL #3 :: Chinese Wall Squat (MRPS 20)

Stand facing the wall with your feet close to the wall.

Sit your butt back as you lower yourself into a squat position...

keeping your feet flat on the floor, your knees from touching the

wall and your face close to the wall.

Try to go as low as possible... at least until your thighs are

parallel to the floor.

Press back to the standing position.

In the beginning it might be necessary to move your feet back a

little from the wall and/or place phone books under your heels.

As you get better, tear pages out of the phone book until you

have your feet flat on the ground and move your feet closer to

the wall.

:: IL #4 :: Squat and Press (MRPS 20)

Stand with your feet shoulder width apart

and your arms bent... fists held at jaw level.

Sit back and bend your knees until your

thighs are 90 degrees to the ground while

simultaneously pressing your hands straight

over your head.

You will be in the squatting position with

your arms over your head at the same time.

Press back up to the starting position while

returning your hands to jaw level and

repeat.

You will find this exercise tests your flexibility and balance.



:: IL #5 :: Squat and Twisting Press (MRPS 20)

Stand with your feet shoulder width apart and

your arms bent... fists held at jaw level.

Sit back and bend your knees until your

thighs are 90 degrees to the ground... your

fists still at jaw level.

Reverse the direction to the standing position

while simultaneously pressing your hands

straight over your head and twisting to the

left.

:: IL #6 :: Ankle Grabbers (MRPS 20)

Stand with your feet shoulder width apart... and then

bend over and grab your ankles while keeping your

legs straight.

While holding your ankles,

lower your butt until it

almost touches your calves,

pause 1 second and return

to the starting position.

Watch your balance.

Repeat the squat and

repeat... this time pressing

your hands overhead

while twisting

to the right.



:: IL #7 :: Split Squat and Trunk Rotation (MRPS 20)

Stand with feet hip width apart and the left foot a full stride ahead of the right foot... the right heel

will be lifted.

Contract your core and hold your arms in front of you at

shoulder height.

Bend both knees and lower hips until left knee is over left

foot and the right knee points down.

Straighten legs and bring right knee through and forward to

hip height while simultaneously twisting arms and torso to

the right.

Return to starting position and repeat for desired repetitions.

Repeat to the opposite side. Do not swing and twist forcibly...

this should be a slow and controlled motion.



:: IL #8 :: Rear Lunge and Reach (MRPS 20)

Start with your feet shoulder width apart and

your hands on your hips.

Take a large step back with your left leg,

landing on the ball of your foot, while

simultaneously raising both arms overhead...

palms facing each other.

Keep your back straight and your abdominals

tight.

The rear leg should be straight but not

locked... and the bent leg should have the

knee over the foot.

Return to the starting position and repeat

with the right leg.

This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up.

:: IL #9 :: Forward Lunge and Reach (MRPS 20)

Stand with your feet shoulder width apart and your hands on your hips.

Take a large step with the left foot and allow the knee to bend until the thigh

is parallel to the ground while simultaneously raising both arms overhead.

The rear knee bends but does not touch the ground.

Press up and return to the starting

position.

Repeat with the right leg.



:: IL #10 :: Diagonal Lunge and Bend (MRPS 20)

Stand with your feet shoulder width apart and your arms over your

head.

Lunge at a 45 degree angle to the left as you bend the trunk forward

and lower the arms to the outside of the left leg.

Your left foot should be pointed straight

ahead.

Return to the starting position by

pushing off the front leg and repeat to

the right side.

:: IL #11 :: Crossover Lunge (MRPS 10) From a standing position, cross your left leg in front of your

right leg and lunge as far as your can to the right.

Land with your foot at about a 45 degree angle and land on

your heel with both knees slightly bent.

Push off your front foot and return to the starting position.

Repeat to the opposite side.



:: IL #12 :: Donkey Calf Raises (MRPS 20)

Lean over at the waist to a 90° angle...

use your arms and a stable object for

support.

Your legs should be straight with the

knees locked.

Stand with your feet together and lift up

on your toes.

You can perform this exercise with one leg

at a time of with both legs.

Get a greater range of motion my placing your toes on a raised surface.

Vary the exercise by spreading your feet further apart or changing the angle of the feet.

:: IL #13 :: One Legged Deadlifts (MRPS 10)

Stand on one foot with other foot slightly raise behind

you.

Bend your knee and lower yourself towards the floor...

Your elevated leg should stay parallel to the floor.

Lean forward slightly to keep your balance but keep

your back straight.

Return to the starting position.

Complete all repetitions and repeat on opposite leg.



:: IL #14 :: One Legged Bootstrappers (MRPS 20)

Assume the position for Bootstrappers... But

place your right foot on your left Achilles tendon.

Straighten legs and stop when your left heel

touches the ground.

Return to starting position and repeat.

Repeat repetitions with the left foot on the right

Achilles tendon.

:: IL #15 :: One Legged Step Squat (MRPS 10) Place one foot behind you on an elevated step about 18 inches high.

Extend your foot on the ground so that when you

lower your body by bending your knee your leg

will create a 90° angle.

Keep your back straight and use your arms for

balance.

Rise to the starting position.

Complete all repetitions and

then switch sides by elevating

opposite foot.



:: IL #16 :: Butt Lift Leg Raise (MRPS 10)

Lie flat on your back with knees bent and feet

flat on the ground.

With your arms at your sides, lift and extend

your left leg while keeping your knees

together.

Tilt your pelvis up and lift your butt 3-6 inches

off the floor.

Hold briefly, then release, keeping the leg

extended.

Complete all repetitions on one side and then

repeat with the opposite leg extended.

:: IL #17 :: Hamstring Leg Lift (MRPS 10)

Lie on the floor with your legs straight and your upper body propped up on your elbows.

Exhale as you slowly contract your upper thighs to straighten your legs and push your butt toward

the ceiling.

Hold for 1 second and inhale as you lower to the starting position.

To increase difficulty, lie on your back with your feet on a raised surface.

Let the weight rest on your shoulders as you

contract your upper thighs to straighten your legs

and push your butt toward the ceiling.

Use your arms for balance in the beginning and

then advance by resting the hands on the chest.



:: IL #18 :: Step Ups (MRPS 20)

Stand a comfortable distance away from a bench, sturdy chair or other

elevated surface... facing the surface.

Step up with your right foot and place the foot on

the surface and then straighten the right leg until

the left leg is on the surface as well.

Lower your left foot to the ground and then

return to the starting position.

You can repeat all repetitions with the same leg

and then switch legs... or perform the step ups in


:: IL #19 :: Side Step Ups (MRPS 20)

Stand a comfortable distance away from a bench, sturdy chair or other

elevated surface... the surface to your side.

Step up with your right foot and place the

foot on the surface and then straighten the

right leg until the left leg is on the surface as

well.

Lower your left foot to the ground and then

return to the starting position.

You can repeat all repetitions with the same

leg and then switch legs... or perform the

step ups in an alternating fashion.



:: IL #20 :: Semi Squat Jumps (MRPS 20)

Stand with feet shoulder-width apart and arms at your

sides.

Slightly bend your knees and bring your arms slightly

back.

Explode up from your toes while raising your arms for

balance.

Concentrate on quick and precise jumps.



(AL) Advanced

Lower Body

Exercises



(AL)

Advanced Lower Body

Exercises :: AL #1 :: The Rock Up Squat (MRPS 10)

Lie on the ground, bring the knees quickly to your

chest as your roll up onto your shoulders.

Reverse direction and roll up onto your feet and

stand.

Squat down, roll onto your back with the knees to

your chest again, and repeat.

If you have trouble, try this exercise while holding a

weight... The added weight helps create momentum

and pull the body forward into the crouch position.



:: AL #2 :: Dragon Walking (MRPS 10)

From a standing position, cross your left leg in front of your right leg and lunge as far as your can

to the right.

Land with your foot at about a 45 degree

angle and land on your heel with both

knees slightly bent.

Push off your back foot and cross your right

leg in front of your left leg and lunge as far

as you can to the left.

Continue in an

alternating fashion as you move forward...

using your arms for balance.



:: AL #3 :: One Leg Bird Squat (MRPS 10)

Stand on your right foot, with the left foot rest slightly behind the right heel.

Contract your core and hold your arms out to the sides.

Bend forward from the hips, allowing your back

to curve naturally... while simultaneously

extending your left leg behind you until your

body forms a straight line.

Your arms will be out to your sides like bird

wings.

Squat with your right knee, keeping your body

as straight as possible... press back up.

When you have finished all repetitions for that

leg, return to the starting position and repeat

with the opposite leg.

:: AL #4 :: One Leg Squat (MRPS 5)

Start with one leg slightly off the floor and in front of

your body.

Flex your grounded leg and prepare to lower yourself

slowly towards the floor.

Lean slightly forward and use your hands for balance.

Keep your abdominals tight and maintain tension

throughout your body as you approach the ground...

keeping the non-working leg as straight and in front of

you as possible.

When you reach the bottom position, hold and explode

back up to the starting position. In the beginning it might be necessary to use the wall or a chair as

support.

Another way to build up to the AL #4 One Leg Squat is to squat to a surface, like a chair. When

you have mastered the AL #4 One Leg Squat to a chair, look for something closer to the ground,

like a stool or a step, to squat on. Slowly progress to the full Al #4 One Leg Squat with no

assistance.



:: AL #5 :: Squat Jumps (MRPS 10)

Stand with feet shoulder-width apart and arms at

your sides.

Sit back into the squat position with thighs parallel

to the ground and knees behind your toes and bring

your arms slightly back.

Explode upwards while throwing your arms upward

and jump up as high as possible.

Land under control with your hips back and knees

over top of your toes.

Repeat.



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

Stand with feet shoulder-width apart and

arms at your sides.

Slightly bend your knees and bring your

arms back.

Explode up as high as possible while

bringing your knees to your chest at the

top of the jump.

Use your arms for balance.

Try to land as softly as possible and repeat.

:: AL #7 :: Star Jumps (MRPS 10)

Stand with feet shoulder-width apart and arms at

your sides.

Sit back into the squat position with thighs

parallel to the ground and knees behind your

toes.

Explode upwards, bringing your arms and legs out

to the sides.

Bring feet back together and lower arms to land.

Lower back into the squat position and repeat.



:: AL #8 :: Alternating Jumping Lunges (MRPS 20)

Stand with feet shoulder-width apart and arms at your sides.

Keep body upright and head in line with your spine.

Step forward with your right foot into a lunge position...

Your right thigh should be parallel to the ground and your

knee should not extend over your foot.

Your left leg will be extended behind you with your knee

slightly bent and your heel raised.

Explode off your right foot as you jump and bring your left

foot into the forward position.

Make sure you land in the correct lunge position.




Is Squatting Bad

For Your Back and Knees? Many people are under the impression that squatting is bad for your back and knees and should

be avoided.

Nothing could be further from the truth... squatting is a natural human movement and should

be trained as such.

Humans existed for thousands of years without furniture where they would squat down and

perform daily activities from the squat position.

Very few people have been injured performing the squat with proper form.

Proper Lower

Back Position

Many people are concerned with injuring the lower back during squatting exercises.

Using improper form can reduce the effective completion of the exercise and greatly increase

the risk of injury.

So what is the proper lower back position?

In a standing position, arch your lower back while bringing your chest up and out and your

shoulder blades back and down... your head should be facing straight ahead while your eyes

look slightly upward.

Think of the reaction you had when someone put snow down your back when you were a kid.

Assume this position before any squatting movement and keep the position through the entire

movement for the best results... and use the same position if you are trying to lift something off

the ground.

Raise On

Your Toes? If you were not supposed to be able to squat down with your back relatively straight while

coming up on your toes and having your knees extend past your toes... then you wouldn't be

able to.

I am in favor of training natural movement patterns to make them stronger.

It all comes down to common sense.



If you are doing bodyweight squats and there is no discomfort to your knees when you squat

down and your knees extend past your toes, such as IL #1 Hindu Squats, then there should be

no problem.

As a matter of fact, it can actually improve knee stability.

If this type of exercise bothers your knees... don’t do it.

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

everyone’s fitness training program.



(BC) Basic

Calisthenics

Exercises



(BC)

Basic Calisthenics

Exercises

:: BC #1 :: Marching (MRPS 15, 30, 45 or 60 seconds) Slow March

Stand with your feet hip width apart and arms at your sides or on

your hips.

Raise your left knee so that your foot comes about 6 inches off the

floor, then lower it to the floor in its original position.

Raise your right leg up to the same height as your did the left and

return it to its original position.


High March

Same as above except bring your knees up to hip level.

Quick March

Same as above except increase the pace to a slow jogging pace.

:: BC #2 :: Jogging in Place (MRPS 15, 30, 45 or 60 seconds)

Stand with your feet hip width apart and arms at your sides or

on your hips.

Raise your left knee so that your foot comes about 6 inches off

the floor, then lower it to the floor in its original position.

Raise your right leg up to the same height as your did the left

and return it to its original position.

Continue in an alternating fashion at a jogging pace.



High Knees


:: BC #3 :: The Windmill (MRPS 15, 30, 45 or 60 seconds) Start by standing with your feet slightly wider than shoulder width apart and your arms

outstretched to your sides.

Rotate to the left while reaching with the right

hand to the outside of the left foot... your left

arm is pulled to the rear and kept in line with the

right.

Bend at the hips and knees slightly to prevent

the core from receiving all the stress... and your

head and eyes should be directed to the foot you

are touching.

Return to the starting position and repeat to the

opposite side.

This should be

done in a slow, controlled

manner, 1-2 seconds down,

1-2 seconds up... do not

bounce.



:: BC #4 :: Reach and Bend (MRPS 15, 30, 45 or 60 seconds)

Start with your feet shoulder width apart and your

hands over your head.

Squat with the heels flat, then reach back with your

arms between your legs as far as you can go.

Look back between your legs with rounded back on

each repetition.

Reverse direction and return to starting position... do

not hyperextend pas the straight standing position.

This should be done in a slow, controlled manner, 1-

2 seconds down, 1-2 seconds up... do not bounce.

:: BC #5 :: Standing Twist (MRPS 15, 30, 45 or 60 seconds)

Stand with your feet together and your arms out to

your sides.

With the balls of your feet remaining in contact with

the ground, perform a twisting motion.

This should be a fluid motion and not a jumping

motion.



:: BC #6 :: Simulated Jump Rope (MRPS 15, 30, 45 or 60 seconds)

Stand with feet hip-width apart and arms at sides.

Begin jumping up and down quickly while bending

your elbows slightly outward and twirling your

wrists.

You should only come off the floor slightly.

Pretend you are jumping rope with an invisible

rope.

:: BC #7 :: Jumping Jacks (MRPS 15, 30,

45 or 60 seconds) Begin standing with your feet together and arms at

your sides.

Simultaneously jump your feet out laterally and bring

your arms in an arcing motion over your head.

Then jump back to the starting position in the same

manner.




:: BC #8 :: Split Jump (MRPS 15, 30, 45 or 60 seconds)

Begin standing with your feet together and arms at

your sides.

Jump and swing your right foot and right arm

forward while simultaneously swinging your left

foot and left arm backward.

Then jump and swing your right foot and right arm

backward while simultaneously swinging your left

foot and left arm forward.




(IC) Intermediate

Calisthenics

Exercises



(IC)

Intermediate Calisthenics

Exercises :: IC #1 :: Steam Engine (MRPS 15, 30, 45 or 60

seconds) Stand with your hands lightly grasping your head.

Twist the left elbow to the right knee and then the right elbow to the left

knee.

Continue this back and forth movement in an alternating fashion.

:: IC #2 :: The Woodchopper (MRPS 15, 30, 45 or 60

seconds)

Stand with your feet shoulder width apart, your arms overhead and

fingers interlaced.

Squat down by sitting back and bending at the knees with the feet

flat on the ground while

simultaneously lowering the arms

between the knees.

Your knees and feet should stay in

line and keep your back straight.

Reverse direction and continue until

your rise on the balls of your feet...

repeat.

Perform at a moderate pace.



:: IC #3 :: Squat Thrust (MRPS 15, 30, 45 or 60 seconds)

Stand with feet close together and arms at your sides.

Bend knees and squat down, placing hands shoulder-width apart on the

ground.

Extend both legs backwards while supporting weight on extended arms.

Jump legs under body into a low squat and stand up to starting position.

Repeat.



:: IC #4 :: 8 Count Body Builders (MRPS 15, 30, 45 or 60 seconds)

Stand with feet close together and arms at sides.

1. Bend knees and squat down, placing hands shoulder-width apart on the ground.

2. Extend both legs backward while supporting weight on extended arms... Up push up position.

3. Bend elbows and lower body toward ground.

4. Extend arms to up push up position.

5. While keeping arms extended, separate legs.

6. Bring legs back together.

7. Jump legs under body into low squat position.

8. Stand up to starting position.

Repeat.



:: IC #5 :: Squat Plyo Push (MRPS 15, 30, 45 or 60 seconds)

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

Bend your knees and squat... raising up on your toes.

Keep your knees bent and lean forward so that you fall towards the ground.

Explosively push yourself back to the squat position and stand in one fluid motion.

Repeat.

Catch yourself

with your hands and lower

yourself so your face comes

close to the ground.



:: IC #6 :: Mountain Jumpers (MRPS 15, 30, 45 or 60 seconds)

Begin in the up push up position with your fingers pointing slightly outward.

Jump forward with both feet at the same time and plant your feet under your hips while keeping

your hands on the ground.

Then quickly jump both feet back to the starting

position and repeat.

Your head should follow your knees,

head up when knees are tucked

and head down when legs are

extended.



:: IC #7 :: Mountain Climbers (MRPS 15, 30, 45 or 60 seconds)

Begin in the up push up position with your fingers pointing slightly outward.

Tuck one leg under your body and keep the other extended.

With your weight on the balls of your feet, alternate legs as quickly as possible.

Head position is important... Your head should be up when the knee is fully tucked and down

during the transition period.



(AC) Advance

Calisthenics

Exercises



(AC)

Advanced Calisthenics

Exercises :: AC #1 :: Burpees (MRPS 15, 30, 45 or 60 seconds)

Bend knees and squat down, placing hands shoulder-width

apart on the ground.

Extend both legs backward while supporting weight on

extended arms.

Jump legs under body into low squat position.

Push off the floor and jump into the air while you raise your

hands overhead.

Repeat.



:: AC #2 :: Burpees Plus (MRPS 15, 30, 45 or 60 seconds)

Bend knees and squat down, placing hands shoulder-width apart on the ground.

Extend both legs backward while supporting weight on extended arms.

Do a push-up by bending elbows and lowering body toward the ground then pushing back up.

Jump legs under body into low squat position.

Push off the floor and jump into the air while you raise your hands overhead.

Repeat.



:: AC #3 :: Ice Skater Hops (MRPS 15, 30, 45 or 60 seconds)

Stand on your right foot with your left foot off the ground and behind you.

Twist your arms to the right as you sit back into a semi-squat position with your left leg bent

behind you and to the right.

Push off your right foot and hop to the left... landing on your left foot with your arms and right leg

twisting to the left.

Tap your right foot on the

ground behind you and

immediately reverse

direction.



Animal

Calisthenics Animal Calisthenics are bodyweight calisthenics exercises inspired by animal movements.

I don't think I would have to argue too hard for you to agree that man's dominance over animals

is attributed to intelligence and invention... rather than physical ability.

When you look at animals in nature you quickly notice they do not rely on one particular

physical attribute for survival... but rather the seamless combination of physical abilities.

Animal Calisthenics can help your body perform as one complete unit while simultaneously

improving strength, cardiorespiratory endurance, coordination, balance and agility.

:: AC #4 :: Bear Crawls (MRPS 15, 30, 45 or 60 seconds)

Get on all fours so your weight is supported on your hands and feet.

Your butt will be in the air.

When you move, move the right hand and right foot at the same time and then the left hand and

left foot.

You can move forward, sideways and backwards in this position.



:: AC #5 :: Alligator Walk (MRPS 15, 30, 45 or 60 seconds)

Lie on the ground and place your hands close to your shoulders... like the down position of the

push up.

Push up slightly so that your chest is as close to the floor as possible.

When you move, move the right hand and right foot at the same time and then the left hand and

left foot.

Do not extend your arms... your elbows should remain high and your steps should be short.

:: AC #6 :: Crab Walk (MRPS 15, 30, 45 or 60 seconds) Sit so that your feet are on the ground with your knees bent and your hands are supporting your

body behind you.

Push up so that your but is off the ground.

You can move forward, sideways and backwards in this position.



:: AC #7 :: Monkey Walk (MRPS 15, 30, 45 or 60 seconds)

Support your weight on both feet

and only one hand.

Keep the other hand off the ground

and behind you.

When you move, walk your feet

closer to your hand and then press

off... catching yourself with your

hand.

:: AC #8 :: 3 Legged Dog Walk (MRPS 15, 30, 45 or 60 seconds)

Support your weight on both hands and only one foot.

Keep the other leg elevated off the ground.

When you move, walk forward with your hands and then hop your foot forward.



:: AC #9 :: Seal Walk (MRPS 15, 30, 45 or 60 seconds)

Lie on the ground with your legs straight behind you.

Press up until your arms are extended while keeping your lower body on the ground.

Keep your head up.

When you move, use just your arms as you drag your lower body along.



:: AC #10 :: Duck Walk (MRPS 15, 30, 45 or 60 seconds)

Start in a deep squatting position with your arms

tucked to your chest... like wings.

Shuffle forward with on leg followed by the other

while remaining low to the ground.

:: AC #11 :: Rabbit Hop (MRPS 15, 30, 45 or 60 seconds)

Get on all fours so your weight is supported on your hands

and feet.

Your butt will be in the air.

When you move, jump both feet forward at the same

time.

Push off your feet and catch yourself on

your hands.

Keep the extensions short and quick.



:: AC #12 :: Frog Jump (MRPS 15, 30, 45 or 60 seconds)

Start in a squatting position with your knees slightly outward and your hands on the ground in

front of you.

Your hands will be in front of you and in between your

legs.

:: AC #13 ::Inch Worm (MRPS 15, 30, 45 or 60 seconds)

Begin with your feet shoulder width apart and your hands on the ground in

front of you as close to your feet as possible.

Keep your feet in the same place as you walk out with your hands as far as

possible without touching the ground.

Then, keep your hands in the same place as you walk your feet up towards

your hands to the starting position.

Can be done moving forward and moving backward.

Spring forward

and land on your hands

and feet at the same.



SECTION 3

THE WORKOUTS



The Over-All OptiFitness

Progression

Strategy



The Over-All

OptiFitness Progression

Strategy Progression is the key to successful training... because if you are not progressing, your

workouts quickly become nothing more than manual labor.

Most programs focus on overload progression... stressing the body above normal capacity by

the manipulation of intensity and volume.

Increasing the load increases the intensity, an increasing the repetitions increases the

volume.

For bodyweight calisthenics exercise however, the load is a fixed weight, your bodyweight...

therefore, most people only increase repetitions in order to progress.

This single progression approach limits progression... often leading to boredom, overuse injury

and the abandonment of the bodyweight calisthenics exercise program.

Optimum Physical Training always strives to progress from...

Low Intensity to High Intensity

Low Volume to High Volume

Easy Exercises to Difficult Exercises

Basic Movements to Complex Movements

Isolated Movements to Compound Movements

Single Training Methods to Multiple Training Methods

Single Focus Training to Multiple Focus Training

Highly Structured Workouts to Chaotic (Looking) Workouts

To properly progress, you need to strike a balance between continuity, progression and

variation.

Perform a specific exercise long enough for your body to make physical adaptations,

consistently increase the amount of stimulus to promote progress and change the exercises to

progressively harder exercises in order to stimulate further improvements.

To simplify this process, the Bodyweight Calisthenics Workout Progression System is split

up into three phases... The Preparation Phase, The Progression Phase and the OptiFitness

Phase.

The following workouts strategies are designed to take the inexperienced or novice exerciser

from unfit to OptiFit using bodyweight calisthenics exercises and suggested

cardiorespiratory training.



The training method you use for cardiorespiratory training, (running, jumping rope, biking,

swimming, rowing, etc.), is up to you... I recommend using a variety of training methods to get

the best results.

Remember, these are only suggestions... the final word on how you combine your bodyweight

calisthenics training and cardiorespiratory training is your common sense.

Cardiorespiratory Training Recommendations At a Glance

Bodyweight Calisthenics Cardiorespiratory Training

Program Recommendations

Preparation Phase Aerobic Activity

Set Aerobic

& Fartlek

Alternating Set or

Progression Strategies Intervals

***Depending on Goals and Abilities

Super Set Aerobic

& or

Giant Set Fartlek

Progression Strategies Intervals on Ocassion

***Reduce Intervals Due to Increased Intensity of Workouts

Circuit

& Aerobic

PHA Fartlek

Progression Strategies

***No Intervals Due to Intensity of Workouts

Aerobic

OptiFit Fartlek or

Phase Intervals

***Depending on Goals and Abilities



The

Preparation Phase

Workouts The Preparation Phase is for people just getting into physical training, people who have had a

long layoff from training and people who are using bodyweight calisthenics exercise for the first

time.

This phase will prepare your body for physical activity and get you accustomed to adding

physical training into your lifestyle.

Therefore, I suggest everyone starts here... regardless of how fit your think you are.

This phase will accustom your body to physical activity slowly and without a great deal of

stress... to the point the workouts could be used every day.

Moving forward to The Progression Phase is determined by your personal advancements.

When you are unfit... physical improvements can be made for longer periods of time using the

same training methods.

Once a certain level of fitness has been achieved, the Preparation Phase workouts will fail to

promote further improvement... and are best used for maintenance and recovery.

Use Prep Workout 1 or Prep Workout 2... or alternate between the two.



Prep Workout 1

Prepare & Repair Every day... or at least 3 times a week.

One of the very best programs to prepare your body for physical activity is already at your

disposal... in Prepare and Repair.

Perform the Warm Up and then immediately go directly into the Cool Down.

This will aide you in two ways...

It will familiarize you with the Warm Up and Cool Down you should use for all your physical

training.

It will get your body accustomed to physical exercise and moving with a full range of motion.

When you move on to the Progression and OptiFitness

Phases you can use this workout as a daily preparation for the

day’s events, on light days and/or as a recuperation workout

from more intense workouts.



Recommended

Cardiorespiratory Training Protocol

Aerobic Activity for at least 20 minutes 3 times a week.

If you are just starting out... walk.

Walking is one of the most basic, beneficial and underrated forms of physical activity.

Read Better Than Traditional “Cardio”.



Prep Workout 2

Staff-Sergeant Moss's

Swedish System Every day... or at least 3 times a week.

This workout is inspired from the turn of the century strongman Staff-Sergeant Moss and his

book The Handbook of Free Gymnastics.

Little is know about Staff-Sergeant Moss, except he was...

Prize Winner Army Gymnastic Competition... 1900

Holder 1st Class Certificate for Gymnastics

Instructor to Various Schools and Colleges

Late Headquarters Gymnastics Staff, Aldershot

Author of Various Books in the Early 1900's

Some of the exercises are exactly as he taught them, and some

have been modified... but the over-all essence of his training

methods remain intact.

To make the workout a little more interesting... I dressed

similarly as he did in the original work and included some of his

photos as well.



:: Marching in Place :: 5 Minutes

Slow March

Stand with your feet hip width apart and arms at your sides or on your

hips.

Raise your left knee so that your foot comes about 6 inches off the floor,

then lower it to the floor in its original position.

Raise your right leg up to the same height as your did the left and return it

to its original position.


High March


Quick March

Same as above except increase the pace to a slow jogging pace.

:: "Hips Firm" Position :: Practice

Stand with your feet hip width apart and your hands on your hips,

"fingers in front and thumbs behind".

Arch your lower back while bringing your chest up and out and

your shoulder blades back and down... head and eyes forward.



:: Calve Raises :: 10-15 Reps

From the "Hips Firm" Position... raise up on toes as far as possible and then

return to the original position.

Keep your legs straight and concentrate on your balance.

:: Squats :: 5-10 Reps

From the "Hips Firm" Position... widen your stance so

your feet are shoulder width apart.

Maintaining your upper body position, sit back and bend

your knees until your thighs are parallel to the ground...

your feet should stay flat on the ground.

Pause for 1 second at the bottom and return to the

original position.



:: Balancing Exercises :: 5 Each Leg

With hands on your hips...

Raise right knee until even with the hips... hold one count

Straighten leg down and to the front... hold one count

While keeping the leg straight, rotate the leg to the side

position... hold for one count

While keeping the leg straight, continue to rotate the leg

until it is behind you... hold for one count

Return foot to starting position

Repeat with the opposite leg.



:: Foot Grasping :: Hold 30 Seconds Each

Leg Stand with your feet shoulder width apart and your hands

at your sides.

Bend the right foot behind you and lean down and catch it

with the left hand... straighten to a standing position with

your chest out and hold.

Repeat with the opposite side.



:: Arm Raises and Twist :: 5 Reps

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

Curl your arms up so that your palms are facing your shoulders...

Extend your arms straight out in front of you with palms facing each other...

Raise your arms so they are straight over your head with palms facing each other, while

twisting to your right…

Drop your arms to the sides with the palms facing upwards and face forward…

Repeat… this time twisting to the left

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



:: Knee Push Up :: 5-10 Reps

Start by laying face down on the ground with your legs straight and your hands by your shoulders.

Your body should form one straight line from your feet to you head and your eyes should stay

focused on the floor about 6 inches in front of you.

Raise yourself from the floor by straightening your elbows while keeping your knees on the

ground... Keeping your elbows close to your body.




:: Side Plank :: Hold 30 Seconds Each Side


Prop your right elbow under your right shoulder and raise your hips up until your body is straight

and ridged.

Keep your hips straight while

contracting your abdominals and

breathing shallowly.

If you find the feet positioning

uncomfortable, try doing the

exercise with the feet pushing

against a wall.

Repeat on the left side.

Can also be done with the arm

straight.

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

Each

From the "Hips Firm" position...

Turn your head to the left, pause

Turn to the right, pause

Return to starting position.

From the "Hips Firm" position...

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

Tilt your head up and look up, pause

Return to the starting position.



:: Trunk Turning with Arm Raise :: 5-10 Reps

Stand with your feet shoulder width apart and your hands on

your hips.

Turn to the left while keeping your legs in place and

simultaneously raise your hands over your head.

Hold for 1 count and return to the starting position.


:: Trunk Back Bending :: 5-10 Reps From the "Hips Firm" Position... Take a deep breath, look up

and lean back as you stick your chest out further.

Press into the small of your back with your thumbs and keep

the hips and legs straight.

Your should be bending from just below the shoulder blades...

not the lower back.

Exhale and return to the starting position.



:: Good Morning :: 5-10 Reps

From the "Hips Firm" Position... Take a deep breath as you

bend at the waist until almost parallel with the ground.

Keep your head in line with the body... not looking up or

down.

Exhale and return to the upright position while your

simultaneously raise up on your toes, pull your arms back

and over your head and look up.


:: Side Bends :: 5-10 Reps Stand with your feet shoulder width apart and your

arms over your head.

Keeping the arms straight, bend to the right.

Hold for one count and return to the starting position

and repeat to the left side.



:: Forward Lunge :: 5-10 Reps

Stand with your feet hip-width

apart and your head in line with

your spine.

Step forward with your left foot and

bend your knee so that your left

thigh is parallel to the ground, your

knee makes a 90° angle, your right

knee points down and the right

heel comes up off the floor.

Your right knee should lightly "kiss"

the ground.

Push off the left foot and return to

the starting position.

Keep your head up and your back

straight.

Complete all repetitions an then

repeat with the right leg, or do in


:: Diagonal Lunge with Arm Raise :: 5-10 Reps

Stand with your feet shoulder width apart and your

arms at your sides.

Step out on about a 45 degree diagonal with your right

foot and lunge forward while you raise your right arm

over your head.

Push off the right foot and return to the starting

position.




:: Crunch :: 5-10 Reps

Lie on your back, your knees bent and feet on the ground.

Keep your knees slightly apart.

Perform a crunch by exhaling and tightening your abdominals.

This will bring your upper body off the ground... at about a 45 degree angle.

Allow your abdominals to perform the exercise.

Fold your arms across your chest, hold at the sides of your head or hold your arms above your

head.

:: Reverse Crunch :: 5-10 Reps Assume the position for the Crunch but with your

thighs parallel to the floor, knees bent and feet close

to your butt... your feet will be off the ground.

Exhale and tighten your abdominals while raising your

hips off the floor and bring your knees toward your

chest.

This is done in a controlled, slow movement... Do not

swing your hips up.

Hold for one second at the top of the movement and

return to the starting position while inhaling.

Throughout the movement, your upper body should stay flat on the floor... You can have your

hands on the floor for balance or raised for added difficulty.



Recommended



If you are just starting out... walk.

Walking is one of the most basic, beneficial and underrated forms of physical activity.




The Progression

Phase

Workouts



The

Progression Phase

Workouts The Progression Phase is designed to use progressively more difficult training protocols to

stimulate improvement without relying solely on the increase of repetitions.

In this way, you will be able to progressively increase the stress on the body to promote

physical improvements without becoming bored or developing overuse injuries... allowing you

the opportunity to safely take your fitness level to new heights.

This phase will allow you to systematically progress from unfit to OptiFit.

There are 6 different training protocols... each with their own progression strategy.

The Set Progression Strategy

The Alternating Set Progression Strategy

The Superset Progression Strategy

The Giant Set Progression Strategy

The Circuit Progression Strategy

The Peripheral Heart Action (PHA) Progression Strategy

Do not try to race through the different training protocols... as each one offers its own unique

challenges and opportunity to improve.

As you go from one strategy to another, you will notice the lines being blurred between

muscular strength, power and endurance bodyweight exercises and cardiorespiratory

endurance calisthenics exercises.

This is a key element of OptiFitness training... providing stimulus in the form of physical

exercise that challenges the body on many different levels and requires the seamless

integration of multiple physical abilities to successfully complete the workout.

Ultimately, going through the entire process will teach you about your strengths and

weaknesses... as well as your body's reaction to different exercises and methods of training.

This knowledge will allow you to take a more active role in designing the training program right

for you in the future... since we are all unique and have to plan our training according to our own

personal needs, wants, abilities and limitations.

The following diagram will help you comprehend the over-all Progression Phase.



How long you spend using each progression strategy will be determined by how your body

reacts to the training.

If you continue to improve using a particular strategy... stick with it.

If you feel you need to add another dynamic to your training to further improvement... move

to the next strategy.

Cycling through all the progression strategies should keep you busy and improving for an

extended period of time.

Theoretically, you could spend years in the Progression Phase without diminishing

effectiveness... due to the virtually inexhaustible amount of exercise combinations and

training protocols.



How to Pick Exercises

For Your Program With the list of Basic, Intermediate and Advanced Exercises provided there is no shortage of

exercises for you to choose from... only uncertainty as to which ones to perform.

We often here of great exercises recommended by so-and-so, popular exercises satisfying the

latest fitness fad or the latest scientific study supporting or rejecting commonly known

exercises... it is easy to get information overload.

Exercise selection may seem overwhelming with so many factors to take in to account and

analyze before you make a decision... So how do you decide on the best exercises to

perform in your program?

Relax... exercise selection does not have to be so complicated.

If you are a professional athlete, are recovering from an injury or for some other reason are

determined to maximize a specific physical ability... exercise selection is of the utmost

importance and you should seek individualized professional assistance.

Most of us do not fall into any of these categories... Most of us are seeking a high level of

over-all fitness, improved health and an attractive physique.

Therefore, strive to develop a well rounded fitness training program by experimenting with a

wide variety of exercises.

First try to master a wide selection of the Basic Exercises, then graduate to the Intermediate

Exercises and then finally the Advanced Exercises.

The most effective exercises are the ones you actually perform...

If you are fond of a particular exercise and will do it... add it to your program.

If there is a particular exercise you want to become skilled performing... add it to your

program.

If there is a particular exercise you believe will help you reach your goals... add it to your

program.

Experimenting with a wide variety of exercises allows you to find many exercises you like,

exercises you want to become skilled performing and exercises that will help you reach your

goals... add them all to your program at one time or another.

I recommend changing 1/2 to all of the exercises in your program every 2-6 weeks...

depending on your ability to continue progressing using the same exercises.

Through experience, you will instinctually pick the best exercises to keep your over-all fitness

progressing.



In the end, every individual's fitness program will be different.

Find out what works best for you... and do it.

Progression Workout 1

Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday)

Sets are groups of repetitions followed by a rest period... then usually more sets of the same

exercise.

As one of the most recognizable training protocols... sets are a logical place to start the

Progression Phase.

Build your program by picking exercises that give you a full body workout...

2 Calisthenics Exercises

2 Upper Body Exercises

2 Lower Body Exercises

2 Trunk Exercises

Perform all sets of one exercise before moving on to the next exercise.

Do not strive to do extremely high repetitions of the exercises... work yourself up to being able

to perform the max reps per set and then add sets to increase over-all rep numbers.

Step 1... Work yourself up to being able to do 1 set of each exercise at max reps with 1 minute

rest in between exercises.

Step 2... Work yourself up to being able to do 1 set of each exercise at max reps with 30

seconds rest in between exercises.

Step 3... Increase the number of sets to 2 sets of each exercise at max reps with 1 minute rest

in between exercises.

Step 4... Perform 2 sets of each exercise at max reps with 30 seconds rest in between

exercises.

Step 5... Continue in this fashion until you get to predetermined number of sets... this

number being determined by your needs, wants, abilities and limitations.

You can progress in this step by step manner until you are performing 10 sets of each exercise

at max reps with 30 seconds rest in between exercises.



Study the following example Workout Journal Sheet for a more comprehensive understanding

of the Set Progression Strategy.

Printable, blank Workout Journal Sheets for the Set Progression Strategy are located at the

end of the book.

Once you feel you have optimized your performance of a wide variety of exercises with the Set

Progression Strategy... move on to the Alternating Sets Strategy.

Recommended Cardiorespiratory Training

Protocol While the Set Progression Strategy will place some stress on the cardiorespiratory system... the

rest periods allow for recuperation.

To optimize your cardiorespiratory endurance you need to augment your bodyweight

calisthenics training with separate cardiorespiratory training... either performed on the same

day or alternate days.

Pick one of the following protocols depending on your fitness level...

Aerobic Activity for at least 20 minutes 3 times a week... for the beginner practitioner.

or...

Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate practitioner.

or...

Intervals for at least 10 minutes 3 times a week... for the advanced practitioner.

or...

A combination of the above... for optimum cardiorespiratory improvement stimulus.

Remember to use a wide variety of training methods to optimize performance improvement,

ward off boredom and reduce the risk of overuse injuries.




DATE:

Set Progression Strategy: *Perform all sets of one exercise before moving on to the next

exercise. Rest target rest period between all sets and exercises.

# SETS:

Calisthenics Exercises Max. Repetition Target Target Rest Accomplished

1.- o 1 Min o 30 Sec o Yes o No





Lower Body Exercises



Trunk Exercises



EVALUATION: 0 All Yes 0 Progress

0 Some no 0 Repeat

Cardiorespiratory Trainingo Aerobic o Fartlek

o Intervals o None

Type: Duration:

Suggestions:

Time to change exercises o Yes o No

Progressing to optimum set range o Yes o No

Working at optimum rep. range o Yes o Reduce o Increase

Time to go to next level o Yes o No

Remarks:




Alternating Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday)

Remember, sets are groups of repetitions followed by a rest period... then usually more sets of

the same exercise.

Alternating Sets are groups of repetitions followed by a rest period... then followed by sets of

a different exercise.

By alternating between different exercises, your muscles will get a greater rest period...

allowing you to effectively add more exercises to your workout.


2 Calisthenics Exercises

3 Upper Body Exercises

3 Lower Body Exercises

3 Trunk Exercises

Perform one set of one exercise, rest and move on to the next exercise (This is different than

circuit training because of the rest periods involved).

Do not strive to do extremely high repetitions of the exercises... work yourself up to being able

to perform the max reps per set and then add sets to increase over-all rep numbers.

Step 1... Work yourself up to being able to go through the entire workout once at max reps,

resting 1 minute in between exercises.


resting 30 seconds in between exercises.

Step 3... Go through the entire workout twice at max reps, resting 1 minute in between

exercises.

Step 4... Go through the entire workout twice at max reps, resting 30 seconds in between

exercises.



You can progress in this step by step manner until you are performing the entire workout a

total of 10 times, performing 10 sets of each exercise at max reps with 30 seconds rest in

between exercises.


of the Alternating Set Progression Strategy.



Printable, blank Workout Journal Sheets for the Alternating Set Progression Strategy are

located at the end of the book.

Once you feel you have optimized your performance of a wide variety of exercises with the

Alternating Set Progression Strategy... move on to the Super Sets Strategy.


Protocol

While the Alternating Set Progression Strategy will place some stress on the cardiorespiratory

system... the rest periods allow for recuperation.

To optimize your cardiorespiratory endurance you need to augment your bodyweight

calisthenics training with separate cardiorespiratory training... either performed on the same

day or alternate days.



or...

Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate practitioner.

or...

Intervals for at least 10 minutes 3 times a week... for the advanced practitioner.

or...

A combination of the above... for optimum cardiorespiratory improvement stimulus.






DATE:

Alternating Set *Perform all sets of one exercise rest traget rest period and move on

Progression Strategy to the next exercise. Repeat for desired number of Alternating Sets.

# SETS:






2.- 0 1 Min 0 30 Seg o Yes o No




2.- 0 1 Min 0 30 Seg o Yes o No


Trunk Exercises




Cardiorespiratory Training

o Aerobic o Fartlek

o Intervals o None

Type: Duration:

Suggestions:


Progressing to optimum set range o Stop o Continue



Remarks:




Super Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday)

Super Sets are when you perform two exercises for the same body section (upper, trunk,

lower) in a row with no rest in between... constituting one super set.

By performing super sets you will increase the intensity of the workout because no rest is taken

between the two exercises in the super set... increasing the stress placed on the muscles as

well as the cardiorespiratory system.

Although you will be performing more over-all exercises than previous training protocols, the

time to complete the entire workout is not greatly increased due to the decrease in rest

between exercises.

When choosing exercises to perform... try to pick opposing movement patterns, such as 1

push exercise and 1 pull exercise, for the best results.

Perform both exercises in the super set, rest and then move on to the next super set.


2 Calisthenics Exercises (1 super set)

4 Upper Body Exercises (2 super sets)

4 Lower Body Exercises (2 super sets)

4 Trunk Exercises (2 super sets)


performing the exercises in the super sets without rest... and resting 1 minute in between

super sets.


performing the exercises in the super sets without rest... and resting 30 seconds in between

super sets.

Step 3... Go through the entire workout twice at max reps, performing the exercises in the super

sets without rest... and resting 1 minute in between super sets.

Step 4... Go through the entire workout twice at max reps, performing the exercises in the super

sets without rest... and resting 30 seconds in between super sets.




total of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises

in the super set and 30 seconds rest in between super sets.




of the Super Set Progression Strategy.

Printable, blank Workout Journal Sheets for the Super Set Progression Strategy are located

at the end of the book.


Super Set Progression Strategy... move on to the Giant Sets Strategy.

Recommended


The Super Set Progression Strategy will place added stress on the cardiorespiratory system...

since the only rest periods will be between super sets.

Augment your bodyweight calisthenics training with separate cardiorespiratory training

accordingly... either performed on the same day or alternate days.



or...

Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate and advanced

practitioner.

or...

A combination of the above with Intervals done for at least 10 minutes on occasion... for

optimum cardiorespiratory improvement stimulus.

Since your cardiorespiratory system will be stressed during the bodyweight calisthenics

workouts, intervals should be used more sparingly... 10 minutes once a week would be

sufficient.






DATE:

Super Set Progression *Perform both exercises in the super set without rest; rest and

Strategy: move on to the next superset. Repeat for desired number of Supersets.

# SUPER SETS:

Superset 1 Max. Repetition Target Target Rest Between Accomplished

Calisthenics Exercises Supersets



Superset 2




Superset 3




Superset 4




Superset 5




Superset 6

Trunk Exercises



Superset 7

Trunk Exercises



EVALUATION: o All yes - Progress

o Some no - Repeat


o Intervals o None

Type: Duration:

Evaluation




Time to move to next level o Yes o No

Remarks:




Giant Set Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday)

Giant Sets are when you perform multiple exercises for the same body section (upper, trunk,

lower) in a row with no rest in between... constituting one giant set.

By performing giant sets you will increase the intensity of the workout because no rest is taken

between multiple exercises in the giant set... increasing the stress placed on the muscles as

well as the cardiorespiratory system.

Although you will be performing a similar quantity of over-all exercises as in the Super Set

Progression Strategy, the time to complete the entire workout will not be greatly increased due

to the decrease in rest between exercises.

When choosing exercises to perform... try to pick exercises that flow easily from one to the

other for the best results.

Perform all exercises in the giant set, rest and then move on to the next giant set.


3 Calisthenics Exercises (1 giant set)

4 Upper Body Exercises (1 giant set)

4 Lower Body Exercises (1 giant set)

4 Trunk Exercises (1 giant set)


performing the exercises in the giant sets without rest... and resting 2 minutes in between

giant sets.


performing the exercises in the giant sets without rest... and resting 1 minute in between giant

sets.

Step 3... Go through the entire workout twice at max reps, performing the exercises in the giant

sets without rest... and resting 2 minutes in between giant sets.

Step 4... Go through the entire workout twice at max reps, performing the exercises in the giant

sets without rest... and resting 1 minute in between giant sets.




total of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises

in the giant set and 1 minute rest in between giant sets.



Study the following example Workout Journal Sheets for a more comprehensive

understanding of the Giant Set Progression Strategy.

Printable, blank Workout Journal Sheet for the Giant Set Progression Strategy are located



Giant Set Progression Strategy... move on to the Circuit Strategy.

Recommended


The Giant Set Progression Strategy will place added stress on the cardiorespiratory system...

since the only rest periods will be between giant sets.





or...

Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate and advanced

practitioner.

or...

A combination of the above with Intervals done for at least 10 minutes on occasion... for

optimum cardiorespiratory improvement stimulus.


workouts, intervals should be used more sparingly... 10 minutes once a week in combination

with Aerobic or Fartlek Activity would be sufficient.






DATE:

Giant Set Progression *Perform all exercises in the giant set without rest; rest target

Strategy: rest period and move on to the next giant set. Repeat for

desired number of giant sets.

# GIANT SETS:

Giant Set 1 Max. Rep. Target Rest Between Accomplished

Calisthenics Exercises Target Giant sets

1.- o 2 Min o 1 Min o Yes o No



Giant Set 2






Giant Set 3






Giant Set 4

Trunk Exercises





Evaluation: o All yes - Progress

o Some no - Repeat


o Aerobic o Fartlek

o Intervals o None

Type: Duration:

Suggestions:





Remarks:




Circuit Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday)

Circuits are when you perform multiple exercises for different body sections in a row with no

rest in between... constituting one complete circuit.

By performing circuits you will increase the intensity of the workout because no rest is taken

between the exercises in the circuit... increasing the stress placed on the muscles and

cardiorespiratory system as well as burning fat.

Although you will be performing a similar quantity of over-all exercises as in the previous

workouts, the time to complete the entire workout will not be greatly increased due to the

absence of rest between exercises.

When choosing exercises to perform... try to pick exercises that flow easily from one body

section to the other and alternate between bodyweight exercises and calisthenics exercises

for the best results.


2-4 Calisthenics Exercises

2-4 Upper Body Exercises

2-4 Lower Body Exercises

2-4 Trunk Exercises


performing the exercises in the circuit without rest.

Step 2... Work yourself up to being able to go through the entire workout twice at max reps,

performing the exercises in the circuit without rest... and resting 2 minute in between circuits.

Step 3... Go through the entire workout three times at max reps, performing the exercises in

the circuits without rest... and resting 2 minutes in between circuits.



You can progress in this step by step manner until you are performing the circuits a total of 5

times, performing 5 sets of each exercise at max reps with no rest between exercises in the

circuit and 2 minutes rest in between circuits.

If you want to make the circuits more difficult... rest less than 2 minutes between circuits.

Study the following example Workout Journal Sheets for a more comprehensive

understanding of the Circuit Progression Strategy.



Printable, blank Workout Journal Sheet for the Circuit Progression Strategy are located at

the end of the book.


Circuit Progression Strategy... move on to the Peripheral Heart Action Strategy.


Protocol The Circuit Progression Strategy will place considerable stress on the cardiorespiratory

system... since the only rest periods will be between circuits.




Aerobic Activity for at least 20 minutes 3 times a week... for the beginner, intermediate and

advanced practitioner.

or...

A combination of the above with Fartlek Activity for at least 20 minutes on occasion or

Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory

improvement stimulus.


workouts, Fartlek and Intervals should be used more sparingly... 20 minutes once a week for

Fartlek or 10 minutes once a week for Intervals would be sufficient in combination with Aerobic

Activity.






DATE:

Circuit Progression *Perform all exercises in the circuit without rest; rest target rest period

Strategy: and repeat for desired number of circuits.

# CIRCUITS:

Calisthenics Exercises (2-4) Max. Repetition Target Target Rest Between Accomplished

Circuits

1.- o 2 Min o Less o Yes o No




Upper Body Exercises (2-4)





Lower Body Exercises (2-4)





Trunk Exercises (2-4)






o Some no - Repeat


o Intervals o None

Type: Duration:

Suggestions:





Remarks:




Peripheral Heart Action (PHA)

Progression Strategy Perform 3 days a week. (Ex. Monday, Wednesday, Friday)

Peripheral Heart Action (PHA) is when you alternate between upper body and lower body

exercises with very little or no rest in between exercises.

The idea is to keep the blood flowing from one part of your body (upper) to the other (lower)

while simultaneously stressing the muscles and cardiorespiratory system.

Former Mr. America Bob Gajda developed this method in the late 1960s... and many famous

athletes, such as Bruce Lee, have used it to simultaneously increase cardiorespiratory

endurance and burn fat while maintaining muscle.

PHA is a perfect example of flowing from one exercise to another as well as from one form of

stress to another (muscular and cardiorespiratory) in a fluid manner.

By performing PHA you will increase the intensity of the workout because no rest is taken

between the exercises in the exercise groups... increasing the stress placed on the muscles and

cardiorespiratory system as well as burning fat.

Although you will be performing a similar quantity of over-all exercises as in the previous

workouts, the time to complete the entire workout will not be greatly increased due to the

absence of rest between exercises.

When choosing exercises to perform... try to pick exercises that flow easily from one body

section (upper) to the other (lower) and add some calisthenics exercises for the best results.


Group 1

1 Calisthenics Exercise

1 Upper Body Exercise

1 Lower Body Exercise

1 Trunk Exercise

Group 2



1 Trunk Exercise



Group 3




1 Trunk Exercise

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

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

Rest 30 seconds


Resting 30 seconds







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

Rest 30 seconds


Resting 30 seconds








You can progress in this step by step manner until you are performing the PHA Groups a total

of 5 times, performing 5 sets of each exercise at max reps with no rest between exercises in the

PHA workout and no rest in between exercises or groups.


of the PHA Progression Strategy.

Printable, blank Workout Journal Sheets for the PHA Progression Strategy are located at the

end of the book.



Once you feel you have optimized your performance of a wide variety of exercises with the PHA

Progression Strategy... you can return to the beginning of the Progression Phase and do

everything over again with different exercises or move on to the OptiFitness Phase.

Recommended


The PHA Progression Strategy will place considerable stress on the cardiorespiratory system...

since you will be striving to have no rest between exercises or groups.




Aerobic Activity for at least 20 minutes 3 times a week... for the beginner, intermediate and

advanced practitioner.

or...

A combination of the above with Fartlek Activity for at least 20 minutes on occasion or

Intervals done for at least 10 minutes on occasion... for optimum cardiorespiratory

improvement stimulus.


workouts, Fartlek and Intervals should be used more sparingly... 20 minutes once a week for

Fartlek or 10 minutes once a week for Intervals would be sufficient in combination with Aerobic

Activity.

The PHA Protocol will be difficult on the entire body... so take complete rest when you think it

is necessary to properly recover.






DATE:

Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period.

Progression Strategy: Repeat for Group 2, then Group 3. Repeat for desired number of

group (PHA) circuits.

# Group (PHA) Circuits:Group 1 Max. Repetition Target Rest Between Accomplished

Calisthenics Exercises Target Circuits

1.- o 30 Sec o None o Yes o No





Trunk Exercises


Group 2

Calisthenics Exercises






Trunk Exercises


Group 3







Trunk Exercises



o Some no - Repeat


o Intervals o None

Type: Duration:

Suggestions:




Move on to next level o Yes o No

Remarks:



Improve Specific

Exercises With

Pyramids & Ladders There are some exercises that need special attention in order to promote improvement and

increase max repetition numbers... pull ups, push ups and free squats to name a few.

If you run into exercises that you just can't seem to improve, the following two training

protocols will help.

Both strategies allow you to do more over-all repetitions in a workout... promoting

improvement.

Pyramids

A Pyramid is performed by progressively increasing the number of repetitions separated by a

short rest... and then working back down by decreasing the number of repetitions separated by

a short rest.

The rest period should be the same as the previous work period.

For example... a 1-3 repetition pyramid would be 1.2..3...3...2..1., where the numbers

represent the number of repetitions, and the (.) represents the counts of rest.

One repetition, rest for the amount of time to complete one repetition

Two repetitions, rest for the amount of time to complete two repetitions

Three repetitions, rest for the amount of time to complete three repetitions




How many complete pyramids you perform is up to your level of ability for that particular

exercise.

By splitting the repetitions into smaller units with small rests in between you will be able to

perform more overall repetitions in the workout than if you tried to complete sets of maximum

repetitions... more work meaning greater improvement.

Essentially, the pyramid has a warm up phase, max effort phase and cool down phase built in.

Ladders

A Ladder is performed by progressively increasing the number of repetitions separated by a

short rest... and then returning to the beginning and repeating the progression.

The rest period should be the same as the previous work period.



For example... 3 steps of a 1-5 ladder would be

1.2..3...4....5.....1.2..3...4....5.....1.2..3...4....5....., where the numbers represent the number

of repetitions, and the (.) represents the counts of rest.




Four repetitions, rest for the amount of time to complete four repetitions

Five repetitions, rest for the amount of time to complete five repetitions

Start at the beginning with one repetition...

How many complete steps of the ladder you perform is up to your level of ability for that

particular exercise.

By splitting the repetitions into smaller units with small rests in between you will be able to

perform more overall repetitions in the workout than if you tried to complete sets of maximum

repetitions... more work meaning greater improvement.

The ladder strategy produces less fatigue than the pyramid strategy, allowing you the possibility to

complete more over-all repetitions... but I would experiment with both. To optimize volume

without overtraining, you should stop each ladder one or two reps short of your limit... if you

could successfully complete 10 reps of an exercise, stop at 8.

The

OptiFitness Phase

Workouts Once you have spent a considerable amount of time in the Progression Phase and have

improved performance for a wide variety of exercises in the Basic, Intermediate and

Advanced Levels... you will be approaching OptiFitness for bodyweight calisthenics exercise.

When you approach OptiFitness... physical adaptations happen faster so you need more

variation.

You are now ready for Synergy Conditioning... the process of using the combination of multiple

training methods, intensities and stresses simultaneously to bring about the greatest amount of

physical adaptation.

As a result of the Progression Phase, your performance of individual exercises have improved,

as well as the seamless integration and coordination of physical abilities to successfully

complete workouts.

You are now ready to add some challenges to your physical training.



In the previous training protocols you knew the outcome you were working toward (how many

reps, sets, circuits, duration, etc.) before you started.

The OptiFitness Phase will be more competitive... the competition being with yourself and

previous performances.

Instead of workouts, the physical training in the OptiFitness Phase will take on the appearance

of physical challenges... and for most, this will be the most mentally and physically

rewarding type of training.

The OptiFitness Phase will train you to be optimally prepared to meet the challenges of sport,

work and life with excellence while simultaneously developing and maintaining the body

exemplifying such abilities.

You will maintain the body you build during the Progression Phase and further develop the

all-purpose body you were always meant to have... while simultaneously developing a

competitive edge that will take you far in life.

OptiFitness Phase Workouts should be performed 3 times a week... without performing the

same workout consecutively.

Keep track of your performance for a particular workout, and when you do the same workout in

the future... try to beat you previous performance.

The following are ten examples of OptiFitness Phase Workouts... Recommended


Protocol Since you are in the OptiFit section... you are enjoying a high level of over-all fitness for

bodyweight calisthenics exercises as well as the different cardiorespiratory training

protocols.

Therefore, you have enough experience with the different exercises and your body's reaction to

the different types of training to be able to pick one of the following protocols best suiting your

needs, wants, limitations and abilities...


or...

Fartlek Activity for at least 20 minutes 3 times a week.

or...

Intervals for at least 10 minutes 3 times a week.

or...



A combination of the above... depending on the level of stress placed on the body by the

particular workout.




OptiFitness Workout 1

Bodyweight Calisthenics

Reps for Time Workout Bodyweight Calisthenics Reps for Time is when you pick a combination of bodyweight

exercises and calisthenics exercises and perform the max reps in a circuit... and record the

time it takes to complete all of the predetermined number of circuits.

Rest periods between exercises and circuits are completely up to you... the idea is to progress

by performing the same workout faster in the future.




1 Bodyweight Exercise



Step 1... Perform the predetermined number of repetitions for Bodyweight Exercise #1.

Step 2... Perform the predetermined number of repetitions for the Calisthenics Exercise.


Step 4... Continue in this fashion until you complete all of the predetermined number of

circuits and... record your time.

Try to do the same workout with the same exercises, with the same number of repetitions

and the same number of circuits in the future and beat your time.


of the Bodyweight Calisthenics Reps For Time.

Printable, blank Workout Journal Sheets for the Bodyweight Calisthenics Reps For Time

are located at the end of the book.



DATE:

Bodyweight Calisthenics *Perform max reps in circuit fashion for predetermined

Reps for Time Workout number of circuits. Record time.

# Circuits:

Bodyweight Exercise Max. Repetitions Time to Beat Time

1.-


1.-

Bodyweight Exercise

1.-


o Intervals o None

Type: Duration:

Suggestions:


Progressing to optimum rep range o Reduce o Increase

Working at optimum # of circuits o Yes o Stop o Increase

Remarks:




Bodyweight/Animal Calisthenics

For Time Workout Bodyweight/Animal Calisthenics For Time is when you pick a combination of bodyweight

exercises and animal calisthenics exercises and perform max reps of bodyweight exercises

and timed sets of animal calisthenics in a circuit... and record the time it takes to complete all

of the predetermined number of circuits.

Rest periods between exercises and circuits are completely up to you... the idea is to progress

by performing the same workout faster in the future.





1 Animal Calisthenics Exercise



Step 2... Perform the predetermined timed set for the Animal Calisthenics Exercise.



circuits and... record your time.

Try to do the same workout with the same exercises, with the same number of

repetitions/timed set and the same number of circuits in the future and beat your time.


of the Bodyweight/Animal Calisthenics For Time.

Printable, blank Workout Journal Sheets for the Bodyweight/Animal Calisthenics For Time

are located at the end of the book.



DATE:

Bodyweight / Animal *Perform max reps in circuit fashion for predetermined

Calisthenics for Time number of circuits. Record time.

# Circuits:


1.-

Animal Calisthenics Exercise

1.-

Bodyweight Exercise

1.-


o Intervals o None

Type: Duration:

Suggestions:




Remarks:




Timed Rounds Workout Timed Rounds is when you pick a combination of bodyweight exercises and calisthenics

exercises and perform a group of exercises in timed sets in a circuit, take a short rest and

perform another group of exercises in timed sets in a circuit... and record the time it takes to

complete all of the predetermined number of circuits.

There should be no rest between exercises and you should try to perform the greatest amount of

repetitions with good for as possible in the time allowed.

The idea is to progress by performing the same workout in the future while performing more reps

per exercise.




3-5 Bodyweight Calisthenics Exercises for Group 1

3-5 Bodyweight Calisthenics Exercises for Group 2

Step 1... Perform 1 minute of each exercise in Group 1 as a circuit with no rest between

exercises.

Step 2... Rest for 1 minute.

Step 3... Perform 1 minute of each exercise in Group 2 as a circuit with no rest between

exercises.


circuits and... record the amount of repetitions completed successfully for each minute

segment.

Try to do the same workout in the future and try to increase the amount of repetitions for

timed round.


of the Timed Rounds.

Printable, blank Workout Journal Sheets for the Timed Rounds are located at the end of the

book.



DATE:

Timed Rounds *Perform timed sets of Group 1 exercises in a circuit without rest.

Workouts Rest 1 minute and perform timed sets of Group 2 exercises in a

circuit without rest. Record Reps.

Group 1 1 Min. Reps Reps to Beat Successful

1.- o Yes o No

2.- o Yes o No

3.- o Yes o No

4.- o Yes o No

5.- o Yes o No

Rest 1 Minute

Group 2

1.- o Yes o No

2.- o Yes o No

3.- o Yes o No

4.- o Yes o No

5.- o Yes o No


o Intervals o None

Type: Duration:

Evaluation




Remarks:




(EDT) Escalating Density Training

Time Zone Workout EDT Time Zones are where you pick an exercise, or group of exercises, and try to perform as

many repetitions as you can in a predetermined time period.

Split the exercise repetitions into manageable chunks and perform as many sets as you can

with as little rest as possible in between sets for a predetermined time period.

Rest periods between these mini sets are completely up to you... the idea is to progress by

performing the same workout in the future while doing more over-all repetitions per time

period.

One of the major advocates for EDT is Charles Staley... a highly respected strength and

conditioning coach.

When choosing exercises to perform... pick exercises having opposing movement patterns

(push and pull) or effecting the muscle groups in an opposing manner.


1 Bodyweight or Calisthenics Exercise

2 Opposing Bodyweight and/or Calisthenics Exercises

2 Opposing Bodyweight and/or Calisthenics Exercises

Step 1... Perform the first exercise in manageable mini sets with limited rest for the greatest

amount of over-all repetitions in 5 minutes.

Step 2... Rest 2 minutes

Step 3... Perform the next two exercises in manageable mini sets in circuit fashion with

limited rest for the greatest amount of over-all repetitions in 10 minutes.

Step 4... Rest 2 minutes.

Step 5... Perform the next two exercises in manageable mini sets in circuit fashion with limited

rest for the greatest amount of over-all repetitions in 10 minutes.

Try to do the same workout with the same exercises in the future and increase the amount of

over-all repetitions for each exercise in each time zone.


of the EDT Time Zones.

Printable, blank Workout Journal Sheets for the EDT Time Zones are located at the end of the

book.



DATE:

(EDT) Escalating Density Try to outperform you last effort of repetitions in the given time

Training Time Zone Workout periods. Record Total Reps.

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

Bodyweight Calisthenics Exercise Set Reps

1.- o Yes o No

# Mini Sets

Rest 2 Minutes

Time Zone 2: 10 Minutes


1.- o Yes o No

2.- o Yes o No

# Mini Sets

Rest 2 Minutes



1.- o Yes o No

2.- o Yes o No

# Mini Sets


o Intervals o None

Type: Duration:

Successful _____ Out of _____

Suggestions:


Remarks:




Tabata Interval Workout Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and

Sports in Tokyo, Japan.

The basic concept of this Interval Training method is to do intense exercise for 20 seconds, rest

10 seconds and repeat for 8 cycles.

The entire workout per exercise is only takes 4 minutes... 3:50 to be exact.

To track progress, count the number of repetitions performed for each of the 8 cycles... and

record the lowest number.

The idea is to progress by performing the same workout in the future while being able to

improve your previous score.

Build your program by picking exercises that can be performed at a quick pace for 20 seconds

without rest...

3 Bodyweight Calisthenics Exercise(s)

Step 1... Perform 20 seconds of repetitions for exercise #1, stop for 10 seconds and repeat

for a total of 8 complete cycles.

Step 2... Rest from between 10 seconds and 2 minutes.



Step 4... Rest from between 10 seconds and 2 minutes.



Try to do the same workout in the future and try to decrease the amount of rest between

exercises and/or increase the lowest number of repetitions per cycle.


of the Tabata Intervals.

Printable, blank Workout Journal Sheets for the Tabata Intervals are located at the end of

the book.



DATE:

Tabata Interval 20 seconds work, 10 seconds rest for 8 cycles.

Workout Record the lowest number of Reps in a cycle.

Bodyweight Calisthenics Exercise 1 Lowest Reps Reps to Beat Successful

1.- o Yes o No

Rest o 10 Sec o More

Bodyweight Calisthenics Exercise 2

1.- o Yes o No



1.- o Yes o No


o Intervals o None

Type: Duration:

Successful ___ out of ___

Evaluation

Time to reduce rest periods o Yes o No


Remarks:




Blackjack Workout The Blackjack Workout is when you take two exercises and start one exercise at 1 repetition

and progressively work up to 20... While you simultaneously take the other exercise and start

at 20 and work progressively down to 1 repetition.

Try to limit rest to a minimum.

The idea is to progress by performing the same workout in the future while reducing the over-all

time of the entire workout.


2 Bodyweight Calisthenics Exercises

Step 1... Perform 1 repetition of exercise #1.

Step 2... Perform 20 repetitions of exercise #2.



Step 5... Continue in this fashion until you perform 20 repetitions of exercise #1 and 1

repetition of exercise #2.

Try to do the same workout in the future and try to reduce the amount of time it takes to

complete the entire workout.


of the Blackjack Workout.

Printable, blank Workout Journal Sheets for the Blackjack Workout are located at the end of

the book.



DATE:

Blackjack Workout Exercise 1 from 1-20, exercise 2 from 20-1 in alternating

fashion. Record time.

1 | 20 Time to Beat Time


1.-

20 | 1


1.-


o Intervals o None

Type: Duration:

Suggestions:


Remarks:




Watch the Clock Workout The Watch the Clock Workout is when you take three exercises and perform a predetermined

number of repetitions for each exercise every minute for as many minutes as you can.

Rest will be determined by how fast you complete all of the repetitions and how much time in the

minute is left over.

The idea is to progress by performing the same workout in the future while being able to go for

more continuous minutes.



Step 1... Perform the predetermined repetitions for each exercise in the first minute.

Step 2... Rest until the start of minute 2.

Step 3... Perform the predetermined repetitions for each exercise in the second minute.

Step 4... Rest until the start of minute 3.

Step 5... Continue in this fashion until you cannot perform the predetermined number of

repetitions within the minute time period.

Try to do the same workout in the future and try to go for more continuous minutes.


of the Watch The Clock Workout.

Printable, blank Workout Journal Sheets for the Watch The Clock Workout are located at the

end of the book.



DATE:

Watch the Clock Workout *Perform predetermined number of reps for each exercise every

minute for as many minutes as possible. Record total minutes.

Bodyweight Exercise Repetitions Total Minutes to Beat Minutes

1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:


Working at Optimum rep range o Yes o Reduce o Increase

Remarks:




Aerobic Interruption Workout The Aerobic Interruption Workout is when you perform an aerobic activity for a

predetermined length of time, stopping at predetermined breaks to perform a circuit of 3

exercises.

Interrupting the aerobic activity in this manner will break your rhythm and place greater

stress on your muscles and cardiorespiratory system.

The idea is to progress by performing the same workout in the future while increasing the

frequency of the interruptions and/or increasing the repetitions of the bodyweight calisthenics

exercises.


1 Aerobic Activity


Step 1... Perform the aerobic activity and stop at the predetermined break.

Step 2... Perform a circuit of all the exercises.

Step 3... Without rest, resume the aerobic activity.

Step 4... Continue in this fashion until you have completed the predetermined activity

duration with the predetermined number of interruptions.

Try to do the same workout in the future and try to include more interruptions and/or increase

the number of repetitions per exercise.


of the Aerobic Interruption Workout.

Printable, blank Workout Journal Sheets for the Aerobic Interruption Workout are located




DATE:

Aerobic Interruption *Perform an aerobic activity for a predermined length of time,

Workout stopping at predetermined breaks to perform a circuit of 3

exercises before continuing. Record duration, breaks & reps.

Aerobic Activity Total Duration Breaks

1.-

Duration to Beat:

Intervals to Beat:

Reps to Beat:

Bodyweight Calisthenics Exercises Reps

1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:

Change Aerobic Activity o Yes o No

Change Exercises 0 Yes o No

Duration o Increase o Decrease

Intervals o More O Less

Reps o More O Less

Remarks:




Fartlek Interruption Workout The Fartlek Interruption Workout is when you perform a Fartlek activity for a

predetermined length of time, stopping at predetermined breaks to perform a circuit of 3

exercises.

Interrupting the Fartlek activity in this manner will break your rhythm and place an even

greater stress on your muscles and cardiorespiratory system than the Fartlek protocol alone.


frequency of the interruptions and/or increasing the repetitions of the bodyweight calisthenics

exercises.


1 Fartlek Activity


Step 1... Perform the Fartlek activity and stop at the predetermined breaks.


Step 3... Without rest, resume the Fartlek activity.

Step 4... Continue in this fashion until you have completed the predetermined activity

duration with the predetermined number of interruptions.

Try to do the same workout in the future and try to include more interruptions and/or increase

the number of repetitions per exercise.


of the Fartlek Interruption Workout.

Printable, blank Workout Journal Sheets for the Fartlek Interruption Workout are located at

the end of the book.



DATE:

Fartlek Interruption *Perform a Fartlek activity for a predermined length of time,



Fartlek Activity Duration Intervals

1.-

Duration to Beat:

Intervals to Beat:

Reps to Beat:


1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:

Change Fartlek Activity o Yes o No




Reps o More O Less

Remarks:




Active Rest Intervals Workout The Active Rest Intervals Workout is when you perform a predetermined number of

intervals for a predetermined distance or length of time, stopping and performing a circuit of 3

exercises instead of resting.

The intensity of this workout is high and will test you both physically and mentally.


interval duration, number of intervals and/or the number of repetitions of the bodyweight

calisthenics exercises.


1 Interval Activity


Step 1... Perform the interval activity and stop at the predetermined interval.


Step 3... Without rest, resume the interval activity.

Step 4... Continue in this fashion until you have completed all of the predetermined intervals and

bodyweight circuits.

Try to do the same workout in the future and increase the number of intervals, increase the

distance of the interval or duration of the interval and/or increase the number of repetitions

per exercise.


of the Active Rest Intervals Workout.

Printable, blank Workout Journal Sheets for the Active Rest Intervals Workout are located




DATE:

Active Rest Intervals *Perform a predermined number of intervals for a predetermined

Workout distance or time, stopping and performing a circuit of 3

exercises before continuing. Record intervals & reps.

Interval Activity Distance or Duration # of Intervals

1.-

Distance or Duration to Beat:

# of Intervals to Beat:

Reps to Beat:


1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:

Change Interval Activity o Yes o No




Reps o More O Less

Remarks:



SECTION 4

THE WORKOUT JOURNAL



The Importance Of

Keeping a Workout Journal The pursuit of fitness, health and physique is a journey... and like any worthwhile journey you

must plan where you want to go and keep a journal of the trip.

Yet as important this step is to over-all success... most people either ignore it completely, or

half heartedly write some numbers down on a scrap of paper.

To combat this problem I am providing you will blank Workout Journal Sheets for all of the

different Progression Phase workout protocols and OptiFitness Phase workouts presented

in this book.

Use the Workout Journal Sheets to plan your workouts... and keep track of important

information marking your progress.

In order to progress, you must know what you have done before and improve upon it... an

impossibility if you don’t keep track of your workouts.

Print out the Workout Journal Sheet for the workout you are going to perform, plan the

workout according to the guidelines given in the book and record your progress by filling in all of

the sections on the Workout Journal Sheet.

Keep these sheets in a handy and organized manner and you will have a wealth of

information at your disposal to aide you in accomplishing your goals.

Fitness, health and physique is a personal journey... no one can do this for you!



How to Use and Fill In The

Workout Journal Sheets Before you start...

1) Fill in the date.

2) Fill out how many sets, super sets, giant sets, circuits ext. you will be performing.

3) Fill in the exercises you will be using (Choose from the list of Basic, Intermediate and Advanced

exercises).

4) Fill in the Maximum Reps Per Set (MRPS) listed in the book. (The MRPS is the maximum reps

you should perform per set... reduce the number according to your ability).

5) Fill in the target rest period (if applicable).

6) Fill in the method, type and duration of cardiorespiratory training (if applicable).

After the training session...

1) Mark if you accomplished your target reps and target rest period.

2) Fill in evaluation... ask yourself, "Should I progress or repeat this workout?"

3) Fill in suggestions... helps you decide if you should change exercises, increase sets, super sets,

circuits etc., reduce or increase reps or go to the next level.

4) Add your remarks... how did you feel, what would you do differently next time, what you need

to work on etc.

Special Note:

I have found it helpful to fill out the Workout Journal Sheet for the next workout now!

Remember, the idea is to improve upon past performances... so fill out what you want to

accomplish the next time.

This becomes your goal.

Make sure to print off extra Workout Journal Sheets for this purpose!



Workout Journal

Sheets



DATE:

Set Progression Strategy: *Perform all sets of one exercise before moving on to the next

exercise. Rest target rest period between all sets and exercises.

# SETS:










Trunk Exercises



EVALUATION: 0 All Yes 0 Progress

0 Some no 0 Repeat


o Intervals o None

Type: Duration:

Suggestions:


Progressing to optimum set range o Yes o No



Remarks:



DATE:

Alternating Set *Perform all sets of one exercise rest traget rest period and move on

Progression Strategy to the next exercise. Repeat for desired number of Alternating Sets.

# SETS:










Trunk Exercises




o Intervals o None

Type: Duration:

Suggestions:





Remarks:



DATE:

Super Set Progression *Perform both exercises in the super set without rest; rest and

Strategy: move on to the next superset. Repeat for desired number of Supersets.

# SUPER SETS:

Superset 1 Max. Repetition Target Target Rest Between Accomplished

Calisthenics Exercises Supersets



Superset 2




Superset 3




Superset 4




Superset 5




Superset 6

Trunk Exercises



Superset 7

Trunk Exercises



EVALUATION: o All yes - Progress

o Some no - Repeat


o Intervals o None

Type: Duration:

Evaluation




Time to move to next level o Yes o No

Remarks:



DATE:

Giant Set Progression *Perform all exercises in the giant set without rest; rest target rest

Strategy: period and move on to the next giant set. Repeat for desired number of

giant sets.

# GIANT SETS:

Giant Set 1 Max. Repetition Target Target Rest Between Accomplished

Calisthenics Exercises Giant sets




Giant Set 2





Giant Set 3





Giant Set 4

Trunk Exercises





o Some no - Repeat


o Intervals o None

Type: Duration:

Suggestions:





Remarks:



DATE:

Circuit Progression *Perform all exercises in the circuit without rest; rest target rest period

Strategy: and repeat for desired number of circuits.

# CIRCUITS:

Calisthenics Exercises (2-4) Max. Repetition Target Target Rest Between Accomplished

Circuits





Upper Body Exercises (2-4)





Lower Body Exercises (2-4)





Trunk Exercises (2-4)






o Some no - Repeat


o Intervals o None

Type: Duration:

Suggestions:





Remarks:



DATE:

Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period.

Progression Strategy: Repeat for Group 2, then Group 3. Repeat for desired number of

group (PHA) circuits.

# Group (PHA) Circuits:Group 1 Max. Repetition Target Rest Between Accomplished

Calisthenics Exercises Target Circuits






Trunk Exercises


Group 2







Trunk Exercises


Group 3







Trunk Exercises



o Some no - Repeat


o Intervals o None

Type: Duration:

Suggestions:




Move on to next level o Yes o No

Remarks:



DATE:

Bodyweight Calisthenics *Perform max reps in circuit fashion for predetermined

Reps for Time Workout number of circuits. Record time.

# Circuits:


1.-


1.-

Bodyweight Exercise

1.-


o Intervals o None

Type: Duration:

Suggestions:




Remarks:



DATE:

Bodyweight / Animal *Perform max reps in circuit fashion for predetermined

Calisthenics for Time number of circuits. Record time.

# Circuits:


1.-

Animal Calisthenics Exercise

1.-

Bodyweight Exercise

1.-


o Intervals o None

Type: Duration:

Suggestions:




Remarks:



DATE:

Timed Rounds *Perform timed sets of Group 1 exercises in a circuit without rest.

Workouts Rest 1 minute and perform timed sets of Group 2 exercises in a

circuit without rest. Record Reps.

Group 1 1 Min. Reps Reps to Beat Successful

1.- o Yes o No

2.- o Yes o No

3.- o Yes o No

4.- o Yes o No

5.- o Yes o No

Rest 1 Minute

Group 2

1.- o Yes o No

2.- o Yes o No

3.- o Yes o No

4.- o Yes o No

5.- o Yes o No


o Intervals o None

Type: Duration:

Evaluation




Remarks:



DATE:

(EDT) Escalating Density Try to outperform you last effort of repetitions in the given time

Training Time Zone Workout periods. Record Total Reps.

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

Bodyweight Calisthenics Exercise Set Reps

1.- o Yes o No

# Mini Sets

Rest 2 Minutes



1.- o Yes o No

2.- o Yes o No

# Mini Sets

Rest 2 Minutes



1.- o Yes o No

2.- o Yes o No

# Mini Sets


o Intervals o None

Type: Duration:

Successful _____ Out of _____

Suggestions:


Remarks:



DATE:

Tabata Interval 20 seconds work, 10 seconds rest for 8 cycles.

Workout Record the lowest number of Reps in a cycle.

Bodyweight Calisthenics Exercise 1 Lowest Reps Reps to Beat Successful

1.- o Yes o No



1.- o Yes o No



1.- o Yes o No


o Intervals o None

Type: Duration:

Successful ___ out of ___

Evaluation

Time to reduce rest periods o Yes o No


Remarks:



DATE:

Blackjack Workout Exercise 1 from 1-20, exercise 2 from 20-1 in alternating

fashion. Record time.

1 | 20 Time to Beat Time


1.-

20 | 1


1.-


o Intervals o None

Type: Duration:

Suggestions:


Remarks:



DATE:

Watch the Clock Workout *Perform predetermined number of reps for each exercise every

minute for as many minutes as possible. Record total minutes.

Bodyweight Exercise Repetitions Total Minutes to Beat Minutes

1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:


Working at Optimum rep range o Yes o Reduce o Increase

Remarks:



DATE:

Aerobic Interruption *Perform an aerobic activity for a predermined length of time,



Aerobic Activity Total Duration Breaks

1.-

Duration to Beat:

Intervals to Beat:

Reps to Beat:


1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:

Change Aerobic Activity o Yes o No




Reps o More O Less

Remarks:



DATE:

Fartlek Interruption *Perform a Fartlek activity for a predermined length of time,



Fartlek Activity Duration Intervals

1.-

Duration to Beat:

Intervals to Beat:

Reps to Beat:


1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:

Change Fartlek Activity o Yes o No




Reps o More O Less

Remarks:



DATE:

Active Rest Intervals *Perform a predermined number of intervals for a predetermined

Workout distance or time, stopping and performing a circuit of 3

exercises before continuing. Record intervals & reps.

Interval Activity Distance or Duration # of Intervals

1.-

Distance or Duration to Beat:

# of Intervals to Beat:

Reps to Beat:


1.-

2.-

3.-


o Intervals o None

Type: Duration:

Suggestions:

Change Interval Activity o Yes o No




Reps o More O Less

Remarks:



Monthly Progression at a Glance

MONTH: GOAL:

Day Type Intensity Cardiorespiratory Training How You Felt

1 Level Exercises: o High o Aerobic o Fartlek o Excellent o Good

o Medium o Intervals o None o OK o Bad

o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:





o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:





o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:



o Low Type:

EvaluationConsistency o Yes o No

Progression o Yes o No

Variety o Yes o No

Comments:



Final Thoughts:

Expend Time & Energy

And Succeed! As I stated in the preface... there is no way to enjoy the benefits of a high level of fitness,

improved health and an attractive physique without expending time and energy.

You must consistently put in the effort... and success is guaranteed.

With as little as 30 minutes a day, you can improve your quality of life, physical abilities, self

image and outward appearance.

Accept your role as an Everyday Athlete and make physical training, proper diet and a healthy

lifestyle a part of your everyday life... and you will soon be meeting the challenges of sport, work

and life with excellence.

I have put in a great deal of time and effort to bring you the concepts, exercises, workouts,

progressions and workout sheets... giving you the best possible chance at successfully

accomplishing your goals using bodyweight calisthenics exercise.

It is now your turn to put in the time and effort.

If you follow the step-by-step progressive approach with determination and consistency...

you will succeed.

There will be times when you want to skip workouts... don't!

There will be times when you face the temptation to slip back into bad habits... fight it!

There will be times you think you have taken your training as far as you can go... keep at it

and those limitations will disappear!

There will be times when you think it is your destiny to be unfit... you can change your

destiny!

Workout Without Weights works when it is performed in a diligent and consistent manner...

believe it!

You now know what to do, so get started immediately and don't let anything deter you from

your goals... and you will join the growing ranks of the OptiFit Everyday Athlete.

OptiFitness, Improved Health & an Attractive Physique

Await You... Don't Settle For Less!



Index

Disclaimer Page 3

Table of Contents Page 4

Preface Page 8

Overview of OptiFitness & Optimum Physical Training Page 9

My Difference between Bodyweight

Exercise & Calisthenics Exercise Page 10

The Importance & Advantages of Bodyweight

Calisthenics Exercise Page 11

Bodyweight Exercise vs. Weight Lifting Page 12

What Did the Legendary George Hackenschmidt

Have to Say? Page 14

A Tribute to Great Gama Page 16

6 Ways to Make Bodyweight Calisthenics Exercise More Effective

Use Lower Ab Spine Stability Page 18

Use Rest Pause Page 19

Elongate your Body Page 20

Reduce Contact with the Floor Page 21

Move in Multiple Directions Page 21

Increase Range of Motion Page 22

Bodyweight Calisthenics Exercises for Fitness, Health and Physique

Recommended Max Reps per Set Page 24

Basic Upper Body Exercises

BU#1 Yes Neck Nods Page 27

BU#2 No Neck Nods Page 27

BU#3 Side Neck Nods Page 28

BU#4 Wall Push Page 28

BU#5 Incline Push Up Page 29

BU#6 Push Up from Knees Page 29

BU#7 Cobra Push Up Page 30

BU#8 Classic Push Up Page 30

BU#9 Corner Push Up Page 31

BU#10 Floor Pull Ups ______Page 32

BU#11 Assisted Pull Up Page 32

BU#12 Frog Stand Hold Page 33



Intermediate Upper Body Exercises

IU#1 Decline Push Up Page 35

IU#2 Knuckle Push Up Page 35

IU#3 Dands or Hindu Push Up Page 36

IU#4 Divebomber Push Up Page 37

IU#5 Walk Out Push Up Page 38

IU#6 Push Up & Alt. Inverted Crunch Page 39

IU#7 One Leg Push Up Page 39

IU#8 Pike Push Up Page 40

IU#9 One Arm Wall Push Page 40

IU#10 Plyo Wall Push Up Page 41

IU#11 The 8 Count Push Up ______Page 42

IU#12 Dips Page 44

IU#13 Chin Up Page 44

IU#14 Pull Up ______Page 45

IU#15 Over-Under Page 45

IU#16 Commando Pull Up Page 46

IU#17 Headstand Hold Page 46

IU#18 Handstand Hold Page 47

IU#19 Handstand Wall Walk ______Page 47

IU#20 Handstand Walkout Page 48

Advanced Upper Body Exercise

AU#1 Front Bridge Page 50

AU#2 Back Bridge Page 50

AU#3 Fingertip Push Up Page 51

AU#4 Reverse Push Up Page 51

AU#5 Elevated Pike Push Up ______Page 52

AU#6 Table Maker Push Up Page 52

AU#7 Elevated Push Up Page 53

AU#8 Rotating “T” Push Up Page 53

AU#9 Knee Raise to Side Push Up Page 54

AU#10 Bridging Push Up Page 54

AU#11 One Arm Push Up Page 55

AU#12 Curious Pull Up Page 56

AU#13 Leg Raising Pull Up Page 57

AU#14 L Sit Pull Up Page 58

AU#15 Handstand Walkout w/ Push Up Page 59

AU#16 Handstand Push Up Page 60

AU#17 Plyo Push Up Page 61

AU#18 Plyo Decline Push Up ______Page 61

Your 1st Pull Up a Fitness Milestone Page 62

Basic Trunk Exercises

BT#1 Farmer Burns Stomach Flattener Page 64

BT#2 Stretch and Contract Page 64

BT#3 Vacuums Page 64

BT#4 Jiu Jitsu Sit Up Page 65



BT#5 Crunch Page 66

BT#6 Reverse Crunch Page 67

BT#7 Combination Crunch Page 67

BT#8 Ankle Wiggles Page 68

BT#9 Knee Hugs Page 68

BT#10 Seated Abdominal Tucks Page 69

BT#11 Single Leg Circles Page 69

BT#12 Plank Page 70

BT#13 Reverse Plank Page 70

BT#14 Side Plank Page 71

BT#15 Bow Glute Hold Page 71

BT#16 Good Morning ______Page 72

BT#17 Superman Page 72

BT#18 Acuaman Page 73

BT#19 Kneeling Bridge Page 73

BT#20 Floor Get Up Page 74

Intermediate Trunk Exercises

IT#1 The Rower Page 76

IT#2 Twisters Page 77

IT#3 6 Inch Crunch Page 77

IT#4 Flutter Kicks Page 78

IT#5 Leg Scissors Page 78

IT#6 Alternating Toe Touch Crunch ______Page 79

IT#7 Chinnies ______Page 79

IT#8 Lying Hip Rollers Page 80

IT#9 Ab Infinities Page 80

IT#10 The Leg Tuck and Twist Page 81

IT#11 The 10 Second Crunch Page 81

IT#12 Dynamic V Page 82

IT#13 Punch Up Crunch Page 83

IT#14 Straight Leg Reverse Crunch ______Page 83

IT#15 Balance Crunch Page 84

IT#16 100’s Page 85

IT#17 The Saw Page 85

IT#18 Plank Butt Ups Page 86

IT#19 Plank with Leg Lift Page 86

IT#20 Plank with Knee Touch Page 87

IT#21 Chair Plank Hold Page 87

IT#22 Reverse Plank with Leg Lift Page 88

IT#23 Bow Glute Hold with Leg Lift ______Page 88

IT#24 Side Plank Ups Page 89

IT#25 Hanging Knee Raise Page 90

IT#26 Hanging L Sit Page 90

IT#27 Hanging Leg Thrust Page 91

IT#28 The Prone Row Page 92

IT#29 Single Leg Hip Bend Page 92

IT#30Headstand Leg Tuck Page 93



Advanced Trunk Exercises

AT#1 Janda Sit Ups Page 95

AT#2 V-Ups Page 96

AT#3 V-Twist Page 96

AT#4 Candlestick Page 97

AT#5 Hollow Rock Page 97

AT#6 Arch Rocks Page 98

AT#7 Flying Acuaman Page 98

AT#8 Star Plank Page 99

AT#9 Side Plank Twist Page 99

AT#10 L-Sit Page 100

AT#11 The Human “X” Page 100

AT#12 Headstand Leg Raise ______Page 101

AT#13 Knees to Elbows Page 102

Advice and Hints for Effective Core Training

Effectively Train Your Core for

Strength, Power & Function Page 103

A Well Developed Core

Improves Performance Page 104

Basic Lower Body Exercises

BL#1 Free Squat Page 106

BL#2 Boot Slappers Page 106

BL#3 Sumo Squats Page 107

BL#4 Reverse Squat Page 107

BL#5 Wall Squat Page 108

BL#6 Bootstrappers Page 108

BL#7 Lunge Page 109

BL#8 Rear Lunge Page 109

BL#9 Side Lunge Page 110

BL#10 Calf Raises Page 110

BL#11 Butt Raises Page 111

Intermediate Lower Body Exercises

IL#1 Bethaks or Hindu Squats Page 113

IL#2 Squat with Leg Lifts Page 114

IL#3 Chinese Wall Squat Page 115

IL#4 Squat and Press Page 115

IL#5 Squat and Twisting Press Page 116

IL#6 Ankle Grabbers Page 116

IL#7 Split Squat and Trunk Rotations Page 117

IL#8 Rear Lunge and Reach Page 118

IL#9 Forward Lunge and Reach Page 118

IL#10 Diagonal Lunge and Bend Page 119

IL#11 Crossover Lunge Page 119

IL#12 Donkey Calf Raises Page 120

IL#13 One Legged Deadlifts ______Page 120

IL#14 One Legged Bootstrappers Page 121



IL#15 One Legged Step Squat Page 121

IL#16 Butt Lift Leg Raise Page 122

IL#17 Hamstring Leg Lift Page 122

IL#18 Step Ups Page 123

IL#19 Side Step Ups Page 123

IL#20 Semi Squat Jumps Page 124

Advanced Lower Body Exercises

AL#1 The Rock Up Squat Page 126

AL#2 Dragon Walking Page 127

AL#3 One Leg Bird Squat Page 128

AL#4 One Leg Squat Page 128

AL#5 Squat Jumps Page 129

AL#6 Knee Tucks Page 130

AL#7 Star Jumps Page 130

AL#8 Alternating Jumping Lunges Page 131

Is Squatting Bad for your Back and Knees?

Proper Lower back Position Page 132

Raise on Your Toes? Page 132

Basic Calisthenics Exercises

BC#1 Marching Page 135

BC#2 Jogging in Place Page 135

BC#3 The Windmill Page 136

BC#4 Reach and Bend Page 137

BC#5 Standing Twist ______Page 137

BC#6 Simulated Jump Rope Page 138

BC#7 Jumping Jacks Page 138

BC#8 Split Jump Page 139

Intermediate Calisthenics Exercises

IC#1 Steam Engine Page 141

IC#2 The Woodchopper Page 141

IC#3 Squat Thrust Page 142

IC#4 8 Count Body Builders Page 143

IC#5 Squat Plyo Push Page 144

IC#6 Mountain Jumpers Page 145

IC#7 Mountain Climbers Page 146

Advanced Calisthenics Exercises

AC#1 Burpees Page 148

AC#2 Burpees Plus Page 149

AC#3 Ice Skater Hops Page 150

Animal Calisthenics

AC#4 Bear Crawls Page 151

AC#5 Alligator Walk Page 152

AC#6 Crab Walk Page 152



AC#7 Monkey Walk Page 153

AC#8 3 Legged Dog Walk Page 153

AC#9 Seal Walk Page 154

AC#10 Duck Walk Page 155

AC#11 Rabbit Hop Page 155

AC#12 Frog Jump Page 156

AC#13 Inch Worm Page 156

The Over-All OptiFitness Progression Strategy Page 159

The Preparation Phase Workouts Page 161

Prep Workout 1 Prepare & Repair Page 162

Prep Workout 2 Staff-Sergeant Moss’s Swedish System

Marching in Place Page 165

“Hips Firm” Position Page 165

Calve Raises Page 166

Squats Page 166

Balancing Exercises Page 167

Foot Grasping Page 168

Arm Raises and Twist ______Page 169

Knee Push Up Page 170

Side Plank Page 171

Head Turning Page 171

Trunk Turning with Arm Raise Page 172

Trunk Back Bending Page 172

Good Morning Page 173

Side Bends Page 173

Forward Lunge Page 174

Diagonal Lunge with Arm Raise Page 174

Crunch ______Page 175

Reverse Crunch Page 175

The Progression Phase Workouts Page 178

How to Pick Exercises for Your Program Page 180

Progression Workout 1 Set Program Strategy Page 181

Progression Workout 2 Alternating Set Progression Strategy Page 184

Progression Workout 3 Super Set Progression Strategy Page 187

Progression Workout 4 Giant Set Progression Strategy Page 190

Progression Workout 5 Circuit Progression Strategy Page 193

Progression Workout 6 Peripheral Heart Action (PHA)_________Page 196



Improve Specific Exercises with Pyramids and Ladders Page 200

The OptiFitness Phase Workouts Page 201

OptiFitness Workout 1 Bodyweight Calisthenics

Reps for Time Workout Page 203

OptiFitness Workout 2 Bodyweight/Animal Calisthenics

for Time Workout Page 205

OptiFitness Workout 3 Time Rounds Workout Page 207

OptiFitness Workout 4 EDT Escalating Density Training

Time Zone Workout Page 209

OptiFitness Workout 5 Tabata Interval Workout Page 211

OptiFitness Workout 6 Blackjack Workout Page 213

OptiFitness Workout 7 Watch the Clock Workout Page 215

OptiFitness Workout 8 Aerobic Interruption Workout Page 217

OptiFitness Workout 9 Fartlek Interruption Workout Page 219

OptiFitness Workout 10 Active Rest Intervals Workout Page 221

The Importance of Keeping a Workout Journal Page 224

How to Use and Fill in the Workout Journal Sheets Page 225

Printable Workout Journal Sheets Page 226

Final Thoughts: Expend Time & Energy and Succeed! Page 246

workout without weights

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