Publishing - The Home Workout Manual Includes Strenght Exercises Hiit Programs Streching Recovery

H THE OME WORKOUT MANUAL INCLUDES: CONTAINS EXERCISE VIDEOS EDDIE INGRAM THE HO H M O E M WORKOUT MANUAL A CKNOWLEDGEMENTS THANK YOU TESSA INGRAM For your photography skil s and tolerating me as a brother @tessai_art ANDREW HARLOW For being an excel ent mentor CHIMP CALISTHENICS COMMUNITY For being awesome @chimpcalisthenics D ISCLAIMER LEGAL DISCLAIMER The content of this book is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any condition or disease. By reading this book you understand that the information is not intended as a substitute for consultation with a licensed practitioner. Please consult with your own GP or healthcare specialist regarding the suggestions and recommendations made in this book. The use of this book implies your acceptance of this disclaimer. The publisher and the author make no guarantees concerning the level of success you may experience by fol owing the advice and strategies contained in this book, and you accept the risk that results wil differ for each individual. C ONTENTS INTRODUCTION PROGRAMS WARM UP LEVEL 1 LEVEL 2 LEVEL 3 EXERCISES STRETCHING PUSH LEVEL 1 16 LEVEL 2 LEVEL 3 RECOVERY PULL LEVEL 1 29 LEVEL 2 LEVEL 3 SLEEP LEGS LEVEL 1 39 NUTRITION LEVEL 2 RELAXATION 111 LEVEL 3 CORE LEVEL 1 52 FINAL WORDS LEVEL 2 LEVEL 3 HIIT LEVEL 1 65 LEVEL 2 LEVEL 3 I NTRODUCTION OVERVIEW The home workout manual is an ebook created to help you find fun, creative ways to get fit at home.

Al the exercises used in this book require either minimal equipment or equipment that is available in most homes e.g. backpacks, chairs, broomsticks etc. These exercises are graded from beginner (level 1) al the way up to advanced (level 3). Whether you are new to exercise or a seasoned gym monkey, this book wil provide some new exercise ideas you can do from the comfort of your own home. WHO IS THIS EBOOK FOR? Anyone. This ebook contains exercises for al ability levels.

The workouts are suitable for both men and women. Choose your workouts from the sample programs or create your own using the list of exercises. I NTRODUCTION WHAT IS INCLUDED? This ebook contains 200 strengthening & HI T exercises complete with video demonstrations. Also included are sample programs as wel as detailed instructions on stretching and optimising recovery. The exercises are grouped into 5 categories: Upper body pressing motion PUSH Muscles groups: Chest, Tricep, Shoulder Upper body pulling motion PULL Muscles groups: Upper back, Bicep Lower body pressing & pulling LEGS Muscles groups: Quad, Hamstring, Glute Strengthening the midsection CORE Muscles groups: Ab, Oblique, Lower back High Intensity Interval Training HIIT Short bouts of cardiovascular exercises 7 I NTRODUCTION WHAT EQUIPMENT DO I NEED? Basical y nothing. You can complete the majority of the exercises without any equipment and have a productive workout.

Look for the fol owing symbols on the exercise description so you know what equipment you wil need: NOTHING BROOMSTICK PULL-UP BAR BACKPACK RESISTANCE BANDS CHAIRS HOW DO I KNOW WHICH EXERCISES TO DO? The implementation of exercises into a weekly plan is referred to as an exercise program. This ebook includes several pre-made programs that are grouped based on equipment available and difficulty level. Choose one of these programs to get started or create your own. W ARM UP CONGRATULATIONS Congratulations reader. You have not skipped the warm up section. You clearly understand the importance of maintaining healthy joints and tissues and as such I tip my hat to you through the medium of this ebook.

May you live long and prosper! HOW LONG SHOULD I WARM UP FOR? I may have a biased perspective, given the inordinate amount of time I have spent in gyms as a personal trainer, but many people I would see training in the gym would fal into two categories: HYPERCHONDRIAC TENDONITIS HARRY TERRY W ARM UP HYPERCHONDRIAC HARRY Hypochondriac Harry spends the first hour of his warm up making his rounds on every piece of cardio equipment The second hour of the warm up consists of bringing out his museum of exercise bands, foam rol ers, mobility bal s and questionable apparatus to meticulously work through his body. Final y Harry is ready to train although he is usual y pretty tired by now so decides to cal it a day here. TENDONITIS TERRY Tendonitis Terry doesnt mess around. He makes sure to come to the gym in his favourite tank top even in the middle of winter. Warmth is for wusses. He barely has time to put his bag down before he storms over to the bench press, piles on as many plates as wil fit on the bar and in a Herculean effort, lies down and attempts to pick up this monstrous weight.

Terry races out of the gym, kicking over the foam rol ers on his way, to get his post workout shake, al the time wondering why his elbows feel like they are on fire. W ARM UP My point here is that you dont need to take more than 15-20 minutes to have an effective warm up. We are looking for simplicity and effectiveness. My general recommendations are as fol ows: 1 LOCOMOTION Many people who have sedentary jobs get injured when going to exercise directly after sitting for a long period. Because of this I recommend at least 5 minutes (preferably 10) of low intensity activity such as walking prior to exercise. W ARM UP FUNCTIONAL MOVEMENT Functional movements emulate activities performed in daily life and integrate the whole body.