Nick Tumminello - Your Workout PERFECTED

Your Workout
PERFECTED

Nick Tumminello

Library of Congress Cataloging-in-Publication Data

Names: Tumminello, Nick, author.

Title: Your workout perfected / Nick Tumminello.

Description: Champaign, Ill. : Human Kinetics, 2019. | Includes bibliographical references.

Identifiers: LCCN 2018007762 (print) | LCCN 2017051930 (ebook) | ISBN 9781492558149 (ebook) | ISBN 9781492558132 (print)

Subjects: LCSH: Physical fitness. | Exercise. | Weight training.

Classification: LCC GV481 (print) | LCC GV481 .T85 2019 (ebook) | DDC 613.7--dc23

LC record available at https://lccn.loc.gov/2018007762

ISBN: 978-1-4925-5813-2 (print)

Copyright 2019 by Nick Tumminello

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of March 2018, unless otherwise noted.

Acquisitions Editor: Roger W. Earle

Developmental Editor: Laura Pulliam

Senior Managing Editor: Amy Stahl

Copyeditor: Michelle Horn

Senior Graphic Designer : Nancy Rasmus

Cover Designer : Keri Evans

Cover Design Associate: Susan Rothermel Allen

Photograph (front and back cover): Human Kinetics

Photographs (interior): Human Kinetics, unless otherwise noted

Photo Asset Manager: Laura Fitch

Photo Production Coordinator: Amy M. Rose

Photo Production Manager: Jason Allen

Senior Art Manager: Kelly Hendren

Printer: Sheridan Books

We thank The ZOO Health Club in Oakland Park, Florida, for assistance in providing the location for the photo shoot for this book.

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America 10 9 8 7 6 5 4 3 2 1

The paper in this book is certified under a sustainable forestry program. The paper in this book was manufactured using responsible forestry methods.

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Contents

Exercise Finder

Chapter 5 Warm-Up and Mobility Exercises

Chapter 6 Upper-Body Exercises

Chapter 7 Lower-Body Exercises

Chapter 8 Core Exercises

Chapter 9 Conditioning Exercises

Acknowledgments

This book would not be possible if it werent for several people. My good friend and business associate David Crump came up with the books title. Eileen Escarda of Escarda Photo took all of the great exercise photos, along with the exercise models used in the photos: Jay Bozios, Serina Branch, Juli Lopez, and Korin Sutton. Gil Krohn and the staff at the ZOO Health Club in Oakland Park, Florida, allowed us to do the photo shoot at their facility. Jason Silvernail, DPT, coauthored with me. Many thanks to the Human Kinetics familywith special thanks to Justin Klug, Jeff Mathis, Roger Earle, and Laura Pulliamfor their involvement and hard work with me on this book. Its truly a privilege to work with these professionals in bringing this project to life, and Im honored that theyll forever be a part of this book.

Im so lucky that I get so much love and support from my mother, Faith Bevan; her husband, John Cavaliere; my father, Dominic Tumminello; my girlfriend, Romina Marinaro; and my close friends, Marc and Brenda Spataro, Kate and Daniel Blankenship, Ryan Huether, Rob Simonelli, Billy Beck, Deanna Avery, Paul Christopher, and Joe Drake from Gravity and Oxygen in Boca Raton, Florida.

As I think about all the people in the fitness and performance training field or related fields who have been a part of my life, Im reminded that theres no such thing as a self-made person. I owe a debt of gratitude to the following colleagues for their friendship, continued support of my work, and help in my professional growth: John Rallo; Sivan Fagan; Nick Clayton; Brad Schoenfeld; Jim Kielbaso; Bert Sorin, Richard Sorin, and the Sorinex Equipment family; Matt Paulson, Ryan Ketchum, and the Fitness Revolution family; Nick Bromberg; Ethan and Liz Benda; Shelley Murray; Lindsay Vastola; Tim Arndt; Ben Cormack; Isa Olsson; Eric Helms; Karen Litzy; Bret Contreras; Alan Aragon; Lou Schuler; Luke Johnson; Chris Burgess; Mark Comerford; Bob Rossetti, Ron Rossetti, and the Northeast Seminars family; Dave Parise; Joel Seedman; Vince McConnell; Billy Beck; Jason Silvernail; Lars Avemarie; Bill Sonnemaker; James Fell; Tony Gentilcore; Marie Spano; David Jack; Tyler Christiansen; Quinn Sypniewski; Adrianne Ortiz; Bob Esquerre; Jeremy Boyd; Anastasis Charalambous; Jonathan Goodman; Andrew Vigotsky; Claudia Micco; Espen Arntzen; Steve Weatherford; Andrew Heffernan; John Spencer Ellis; Lee Boyce; Jonathan Mike; Robert Linkul; Nick Collias; Leah Lyons; Neil Pecker; Kennet Waale; Serkan Yimsel; Ian Houghton; Lara McGlashan; Chris Shugart; Matthew Sandstead; Rick Howard; and Elisabeth Fouts and the Power Systems family. Im sure there are other people whose names deserve to be on this list. I owe those people a big handshake and a hug.

Finally, I thank all my clientspast, present, and futurefor allowing me to continue to do what I love.

Introduction

If youre looking for a straightforward, realistic guide to working out that helps ensure that the work youre putting in is as smart, safe, efficient, and effective as possible, look no further!

There are four reasons most people work out: for fat loss, to build muscle, to improve function and performance, or for general fitness and health. This book simplifies the science and techniques behind each of these goals, clarifies misconceptions, and provides you with a variety of specific workout plansgym workouts and bodyweight workoutsthat you can use for each of the goals.

and elsewhere in the book, exercising for general fitness and health purposes is a great goal to have. You dont always have to exercise for functional performance or a physique-related goalthe key is to understand who you are and what you want out of exercise.

Next, is on the topic of physique. Each of the first four chapters identifies common myths that can create confusion and hold you back from improving in each of these four goals. These chapters also establish the scientific principles and methods you need to know in order to enjoy long-term success.

In ). What makes these chapters unique is that in addition to providing easy-to-follow exercise descriptions, they also include a section on ways to perfect basic exercises, showing you how to do these exercises better than the way they are commonly performed.