Arnel Ricafranca - 4-Week Bodyweight Home Workout

Contents

Disclaimer

The information presented in this work is by no way intended for use as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Fitness VIP Studios, LLC, there are risks of injury or illness. These can occur due to your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Fitness VIP Studios, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

Preface

For all those who Im meeting for the first time, my name is Arnel Ricafranca. Im a Filipino who migrated to the United States back in 1994 with nothing but a backpack full of clothes.

Im very thankful for all my relatives whom I stayed with here in the US, and one of them whom I work closely with, is my cousin Jesse Vince-Cruz. I bring this up because having English as my second language makes writing an enormous task, and Jesse translates most of my work and gets my information out there for all the world to see.

I truly believe in the saying a photo is worth 1,000 words. Lucky for you, the majority of Workout Series are photos. Even better, videos tend to be 30 frames a second, which means every second of video is worth 30,000 words.

Throughout my training experience, visual learning through photos and even more with video yields a much higher success rate vs. traditional audio and text.

So keep that in mind when using Workout Series. I engineered it to be no fluff, straight to the point exercises and workouts.

As a special gift for taking the time to use my book, Im providing all the exercises used in these workouts below in video format for free. It is the best way to teach proper form when you can see it in action.

Free access to all of the videos is at http://www.WorkoutSeries.com/bodyweight . It is worth your time to look at them to make sure you are performing all exercises effectively and safely.

The only thing I ask of you in return if you use the video portion is to join my fitness newsletter so I can update you when I release new workout books, exercise videos, and so I can inform you with the best fitness information from my ongoing research.

Enough talking, lets work out!

-Arnel

P.S If this book has helped you in any way; the best compliment you can provide me is a 5 star rating. This will allow my workout books to get into more peoples hands and together we can help more people reach their fitness goals.

P.P.S As a promise from me, if my books continue to get 5 star ratings and people love the Workout Series, I will continue providing all of them, free of charge. Its my way to personally thank all of you.

Instructions

These workouts require no fitness equipment but need a clock. Most people have this functionality with their phone or computer.

This is a 4-week program with 12 total workouts. Throughout the 4-week program, each workout is used only once. Make sure after every workout, you have a rest following it.

Example for Week 1:

Monday: Perform Workout 1 of 3

Tuesday: Rest

Wednesday: Perform Workout 2 of 3

Thursday: Rest

Friday: Perform Workout 3 of 3

Saturday: Rest

Sunday: Rest

Then move on to Week 2, then 3, and finally 4.

As an option, write down your score / time for every workout in this book. This way down the road, you can test yourself against it to beat your previous times/scores.

This is a great way to track progress.

Most importantly, have fun!

Week 1 Workout 1 of 3

• 30 Jumping Jacks
• 7 Wide Pushups
• Complete As Many Rounds Possible in 10 Minutes

Instructions: Perform 30 Jumping Jacks then go straight to 7 Wide Pushups. This completes 1 round. Track as many rounds as you can do within a 10-minute time span.

As a reminder, all exercises in this book are available in a streaming video format for free as a gift from me. Visit http://www.WorkoutSeries.com/bodyweight to view them.

Jumping Jacks

Step 1: Start with your legs together and your arms by your side.

Step 2: In one motion, jump and spread your legs out to the sides while your arms raise out and up over your head.

Step 3 : Land in this position then return to the starting position and repeat.

Wide Pushups

Step 1: Place hands wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Feet should be at hip width apart with toes to the floor.

Step 2: Lower your entire body keeping solid as a straight board until your chest is 1 from the floor.

Step 3: Return to the starting position by extending the elbows and pushing the body upwards.

Step 4: Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles.

Week 1 Workout 2 of 3

• 50 High Knees
• 10 Prisoner Squats
• 10 Forward Reach Pushups
• For 5 Rounds For Fastest Time

Instructions: Perform 50 High Knees. Keep note that 25 High Knees is completing 25 reps for each side to total 50. Then immediately go into 10 Prisoner Squats followed by 10 forward reach pushups, 5 on each side. That will complete 1 round. Complete 5 rounds as fast as you can.

As a reminder, all exercises in this book are available in a streaming video format for free as a gift from me. Visit http://www.WorkoutSeries.com/bodyweight to view them.

High Knees

Step 1: Stand in place with feet hip width apart.

Step 2: Drive one knee up towards your chest and quickly move your foot back down toward the ground.

Step 3: Before your foot hits the ground, drive your other knee up towards your chest in a moderate to fast jog with minimal ground contact time.

Step 4: Keep in mind during this that your knees should rise high enough to pass your waistline.

Prisoner Squat

Step 1: Place both hands behind your head keeping your elbows out wide and slightly back to push out your chest. Make sure there is no tension or pressure with your hands against your head.