Roberts - How to Master Fitness in 30 Days

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Copyright 2017 by Dale L. Roberts

Interior design by Pronoun

Distribution by Pronoun

ISBN: 9781537880495

Disclaimer

This book proposes a program of exercise and nutrition recommendations. However, all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area used should be thoroughly inspected in advance as free of danger, flaw or compromise and the user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

By Dale L. Roberts

2016

Are you tired of having NO upper body strength and NO way to improve it? Wouldnt it be awesome to have a simple step-by-step plan to turn your buggy whip arms into the guns theyre meant to be?

Then, The Home Workout Plan: How to Master Push-Ups in 30 Days has your answer in a short, concise book you can read in less than an hour. That way you can get your information, get into shape and get on with life!

In this health and fitness short read, youll get:

• Eight simple push-ups with six different variations each
• Push-ups ideal for anyone from the beginner to the athlete
• Brief and straightforward instructions of each exercise
• A reliable and customizable 30-day workout plan
• Helpful guidelines and tips to get the most from your workouts
• Over 36 full color pictures
• And, much more!

Dont Wait Any Longer! Buy Your Copy TODAY!

THE FITNESS INDUSTRY IS EVER-CHANGING, overwhelming and an eclectic mix of contradicting theories and confusing dualities. No wonder most people looking to get into better shape become discouraged at the first sign of adversity. Trying to climb the mountain of information with little more than a few ideas is like trying to scale Mount Everest with only a pickax while wearing a light layer of clothing. Sure, you may climb to great heights, but how far can you truly go with only a few tools and a bit of determination?

The journey of a thousand miles begins with a single step.

-Lao Tzu

Stripping down all the extra layers, I can take one exercise at a time, show its most basic form, then progress the difficulty each chapter. This way everyone can enjoy an exercise from start to finish and challenge themselves in new and interesting ways. If an exercise is too basic, then perform many repetitions of it. However, if the exercise is a challenge, continue to use it in your fitness routine until you have mastered it. If the exercise is just right, then test your ability in the next progression.

A few guidelines to remember when performing the exercise:

• Breathe out on exertion, breathe in on the opposite movement.
• Never sacrifice form for bragging rights. Just because you completed it poorly, does not mean you broke any world records. Believe me, its all been done before.
• When in doubt, try it out. You may surprise yourself on what you can accomplish.
• If you can do it, then prove it. Im a big proponent for high repetition exercises. Try 100 repetitions and if you are successful, please share it!

You will know when you are ready to move forward if you can easily do an exercise 15-30 times, but have difficulty completing the next progression in the series. Everyone could use these tools at some point and build a solid foundation in their fitness, so they always have something to shake up their routine. In the meantime, dig in and good luck!

Stand a few steps away from a wall, lean forward, extend your arms and place your palms flat at shoulder level onto the surface. Bend at the elbows and come as close as possible to the wall. Press through your palms and extend your arms. Be sure to keep your body straight from ankles to shoulders and rigid throughout the movement.

Remember, the closer you have your feet together, the harder the exercise is to complete. The further you separate your feet, the easier it is. Breathe in while descending, exhale while ascending.

Stand a few steps away from a chair or sturdy raised surface, lean forward, extend your arms and place your palms flat at shoulder level onto the chair. Bend at the elbows and come as close as possible to the chair. Press through your palms and extend your arms. Be sure to keep your body straight from ankles to shoulders and rigid throughout the movement. Breathe in while descending, exhale while ascending.

Place your knees on the ground, lean forward, extend your arms and place your palms flat on the ground. Keep your eyes focused on your fingertips. Bend at the elbows until your upper arms are parallel with the ground. Press through your palms, extend your arms and come back to the start position. Be sure to keep your body straight from knees to shoulders and rigid throughout the movement. Breathe in while descending, exhale while ascending.

Place your toes into the ground, extend your arms below your shoulders with palms flat on the ground. Bend at the elbows until the upper arms are parallel with the floor, then press through the palms and extend your arms back to start position. Keep your vision fixed on your fingertips. Breathe in while descending, exhale while ascending.