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Introduction:
One of the most amazing things Ive learned about fitness over the years is how well-equipped the body is to help you get in shape. Its seriously incredible how all you need is your body and some will-power to get absolutely ripped.
As you probably know, the fitness industry is a big business and theres a lot of money and politics involved in it. Because of that, people feel so overwhelmed and dont know how to introduce a fitness plan into their lives. These big fitness businesses have popularized some myths that cause a lot of people to give up on their fitness goals before theyve even tried.
Some of the myths are:
- you need to be part of a fancy gym
- hire an expensive personal trainer
- take dangerous supplements
- spend hours and hours training every week
Many people believe some or all of these myths and thus feel theyll never be able to get the body theyve always wanted.
This simply isnt true.
I am here to tell you that you can make a huge difference by simply using your body and devoting 15 minutes a day. Your body is the best exercise tool you have and you can use your bodyweight to really give yourself a balanced effective workout that will be just as good if not better than a gym workout.
This book is the perfect tool to help you start an at-home bodyweight exercise program.
This book contains 100+ exercises that are:
- designed to be performed at homeno gym needed
- simple enough that anyone can do them, but targeted and efficient enough that youll be able to target muscles and get ripped
Each exercise contains:
- pictures of the exercise
- Detailed instructions on how to perform the exercise
- Most exercises have a Best practices sectionextra tips to help you really nail the movement
- Some exercises contain a: For added emphasis section. This is for those of you that want a bigger challenge. Youve already mastered the basic exercise? This shows you how to make it harder and more challenging meaning that youll achieve even bigger gains.
- Breathing instructions: one of the most helpful aspects of exercise is knowing when to inhale and exhale. If you follow my instructions, youll be amazed at how much easier the exercise is and how youll be able to power through those difficult last reps
- Primary and Secondary Muscle groups: this really helps you understand what muscle group youre targeting by this exercise. Through this youll be able to plan a balanced workout routine.
This book contains great exercises for:
- Legs, hamstrings, quadriceps, calves
- Biceps, triceps, full arms, forearms
- Abs, core, obliques
- Shoulders
- Chest
- Back, delts, lats, lower back
Helpful equipment: this is a list of some equipment it may be helpful to have in your home to make these exercises even more effective. However, none of this is strictly necessary, and 95% of these exercises can be performed with no equipment or with ordinary stuff you have in your house.
- Chin up bar
- Exercise bands
- Dumbells
- Ab Wheel Roller
- Large inflatable yoga ball
As you can see, this is COMPREHENSIVE. It gets every muscle you need to focus on. Now there are no more excuses. All you need is your body, this book and 15 minutes a day. Anyone can do that, and once you start seeing results, you are going to be asking yourself why you havent been following this approach to exercise your whole life.
I hope you get great use out of this book and I really hope it helps you crush your fitness goals and get closer to the body youve always wanted.
Section 1: Leg Exercises
1). Standing Calf Raise:
How:
- Stand upright with arms at your sides, feet flat.
- Lift your heals off the ground slowly squeezing your calf muscles. Raise your heels as high as you can and then hold for a few seconds
- Slowly lower your heels back to the floor.
Breathing:
- Exhale as you raise your heals and hold.
- Inhale as you return your heels to the ground.
Best Practice:
- A simple way to really feel a burn with this exercise is by standing with your feet halfway on a step (any step or stairs in your house) with heels hanging off. You get better Range of motion which makes for a better muscle building exercise.
Added Emphasis:
Use dumbells and hold them at your sides while you do the calf raises. You will build muscle much more quickly this way.
Try: 4 sets of 20 reps, as the exercise gets easier, try it with dumbbells to increase the resistance and make it harder.
Primary Muscle Group: Calf Muscles
2). Wall Sit:
How :
- Find an open spot of sturdy wall.
- Stand with your back to the wall legs about shoulder width apart.
- Slide your back down the wall and move your feet out until you are in a sitting position bending your knees until your legs make a 90 degree angle and your thighs are parallel with the ground
- Keep your back straight against the wall hold the position for the full set, and then return to a standing position.
Breathing:
Concentrate on keeping your breathing deep and steady, especially as your quads start to burn.
Best Practice:
- It helps to have something for your mind to focus on. Try reading a book or listening to a podcast while doing this so your mind can focus on something other than the burning in your legs.
- Keep back straight against the wall, if you lean forward you could hurt your back and or knees.
Try: 4 sets at 60 seconds per set.
As you practice and the exercise becomes easier, you can add weight to your lap (a heavy dictionary or something) and try to always be increasing the amount of time you can hold the position.
Primary Muscle Group: Quadriceps
Secondary: Hamstrings, Lower Back, Full Body
3). Air Squats:
![How Stand straight up on the floor with your feet slightly less than - photo 3](/uploads/posts/book/246313/images/00003.jpeg)
How:
- Stand straight up on the floor with your feet slightly less than shoulder width apart. Make sure your toes are pointed slightly outward instead of straight ahead. Let your arms hang at your sides, and push your chest out with your back slightly arched inward.
- Bend at your knees pushing your butt out. Try to keep your shins straight and only move your body from the knees up. Center your wait on your heels firmly and dont rock on your feel or roll forward onto the balls of your feet.
- Keep bending pushing your butt backward and lowering it as far as you can. Keep going past the point where your thighs are parallel to the ground.
- Keep your knees slightly pointing out, do not let them draw in (you can hurt your knees this way).
- Slowly start to rise back up. Pulling your butt back in and pushing off your heels straighten up until you are at the starting position.