ana Dee A note from one of the first people to try the completed P80X system,
Carl Daikeler, CEO of Beachbody.com and MillionDollarBody.com:
My, oh my..1 just started week two of P9OX, and in my personal frustration with
feeling uncoordinated with much of the program, | spoke to Jon Congdon,
President of Beachbody, about my “issues.” He gave me a little insight into his
first 30 days, since he was the VERY first to go through it: "I was sore the entire
time, and Ab Ripper X was particularly challenging, grunting out 10, 15 reps on
each move, max," he said. But, by the end
EMBRACE THE STRUGGLE ~""""""
Tho reason | am going to boat the drum
of "t's okay if you're strugaling® is | don’t want you to quit if you struggle. | like
t0 conquer stuff, and am generally surprised when | can't master something in
‘one or two attempts. If you feel that way, you are not alone.
| posted my progress on our Message Boards, logged in to WOWY" to work out
with my erew, and participated in chats @ couple times a week. All along | mat
‘other people who were struggling, s0 | didn’t feel quite as much like I was doing
i all wrong or there was no hope for me. It was just that, a struggle. And struggle
is where the growth is. Together with the folks on the boards and in WOWY, wo
kept it going for the full 90 days. The extreme results came with extreme
commitment.
This 1s why you should seriously consider joining our community at
MillionDollarBody.com, where you will find the ultimate tools and motivation you
eed to succeed. The Million Dollar Body™ Club is where you can create your
‘own personalized meal plan, take advantage of Tony's Corner—the place to go for
VIP advice and tive chats with the master of motivation himself, and get tips from
your Coach,
And here's your ultimate motivation to “Bring ft*—the Million Dollar Body Game,
where you ean win $200 daily just for entering your workout in WOWY. Once @
week, you can win even more: $1,000 for the WOWY Mystery Day~play daly so
you don’t mise it! Plus, a8 2 member of the Million Dollar Body Club, you can
submit your Success Story every month for a chance to win $10,000 and compete
for the $250,000 Grand Prize!
1 so appreciate the enthusiasm the members of our community maintain through
oy 01 say 90 thie intense and challenging program. And | am proud fo work hard to keep un
. @ as EQ) tine now tet you've desied to 9 fort, truly hope you take avant
$ oe 2 those important tools like | did. You just ne@d to og in, aise your handy, and
5 sey, "Who's in with me?*
st Bring Ih
33 <7
ae |
Ss 0
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—CARL DAIKELER
CEO, Beachbody.com and MillionDollarBody.com ‘THIS IS P90X
Who Exactly Is P9OX For? o
1 You Really Have to Read This? o
What Can You Expect? 2
How Does P90X Get You There? 02
Nutrition 06
Workout Overview 08
Supplements 10
Equipment 13
Lessening Your Chance of Injury 1%
Support 15
Muscle Definition 6
P90X PREP
“Before” and “After” Body Measurements 19
TABLE OF CONTENTS “Before” and “After” Photos 20
Take the Fit Test 20
P90X—BRING IT!
P9OX CLASSIC Phase 1 27
Phase 2 28
Phase 3 29
P90X DOUBLES Phase 1 a
Phase 2 an
Phase 3 32
P90X LEAN. Phase 1 33
Phase 2 34
Phase 3 35
‘Warning: Due to the physical nature of this program, Beachbody recommends you get a complete physical examination
from your physician Belore geting started ‘YOU JUST FINISHED P90X
“Alter” Photos, Body Measurements a7
& Final Fit Test
Submit Your Success Story 3
“Before” and “After” Photo Pages 2
Maintenance 40
Life After P90x 4“
WORKOUT GUIDE
01 CHEST & BACK 43
02 PLYOMETRICS 47
(03 SHOULDERS & ARMS 51
04 YOGA x 55
TABLE OF CONTENTS
05 LEGS & BACK a (continued)
06 KENPO X 65
07_X STRETCH n
08 CORE SYNERGISTICS 1
(09 CHEST, SHOULDERS & TRICEPS 81
10 BACK & BICEPS. 85
1 CARDIO x a9
12 AB RIPPER X 3
P90X WORKSHEETS APPENDIX Peron
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THIS 1S P90X Premier training supplements.
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Use resistance for muscle tone and growth**
Execute isometric and dynamic bodyweight exer irength and pov
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balance, flexibility, cre stabilization, and cardiovascular efficiency
Burn fat and expose your &-pack [maybe even your 8 pack!)
By presenting so many complex and challenging movements, P90X forces
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Just as this unique workout approach plays a vital role in maximizing your results, so
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balanced diet designed to support extreme fitness is an integral part of this program,
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or crash diets; it's about making the proper food cholces to fuel your body for
maximum performance, Did we mention there is NO compromising in this area?
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problems. High-quality foods and supplements assist in lowering fat stores, losing weight,
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positions, but you'll leave feeling energized, invigorated, and maybe even a little enlightened,
Get ready to squat, lunge, and pull during this unique series of exercises for both the lower and
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hamstrings, and calves, there's also @ handful of some highly effective pull-up exercises to give
your legs 2 quick breather while you work the upper body. Some of the leg exercises during this
routine require the use of dumbbells or bands.
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This total-body workout incorporates cardio, stretching, and resistance to strengthen the core
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burn the fat and tone the musele. From sit-ups to Pilates moves, you'll find everything you need to
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results from your POX workous, Proper post-workout nutrition is a kay factor in how)
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(One serving (two scoops), preferably within an hour after your workout
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grams of fat and no more than 240 calories. As an essential component for the growth and repair of muscle
tissue, itis extremely beneficial to find healthy, great-tasting protein sources that can be consumed when 9
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loss goals while detivering healthy fuel to tone muscle.
“When it comes to training, recovery is everything. The intense exercises in POX require
‘optimum recovery in order to get the most out ofthis extreme program. A good diet and
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P9OX supplements specifically for maximizing your performance and recovery.”
Fitness and sports nutrition expert Mark Sisson has spent
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products, His vast knowledge and experience in the fields of
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enough protein in your diet to meat the rigorous demands of P90X.
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cure, oF prevent any disease. For mere information about nutritional
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‘all Beachbody or Million Dollar Body Customer Service, —____. (800) 818-5174 Uae
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P90X requires a bar that can be used for a variety of pull-up exercises. Beachbody has designed the ultimate
pull-up/chin-up bar to securely fit in most doorways. This valuable workout tool is ideal for performing the
array of pull-up exercises used in this program.
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Depending on your fitness level, you will need a variety of dumbbells ranging in weight from 5 to 70 pounds.
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results can be even more dramatic when you use bands. Beachbody offers bands with ergonomic handles for
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‘and easy-to-use heart rate monitor. A must for all those taking their fitness regimen to the next level.
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heavy-duty push-up stands designed by Tony Horton present the Ideal tool to intensify your movements.
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your comfort zone, no matter how seasoned an athlete you are. But you can stack
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‘yu could become injured should you cross it, Realizing that this point exists is rule
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certainly under-warm up. Never let the way someone else feels cloud your judgment.
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stay healthy, results will come plenty fas. If you push too hard, you can get hurt,
and—BAM!
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SUPPORT members to cheer you an every step af the way can
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during your P90X journey can also be found on the Message Boards at
Forums MillionDoltarBody.com. While at first it may seem awkward to share your
0 sf thoughts, concerns, and questions with total strangers, you'll quickly discover how
holland totally col these people really are. No matter how busy how tired, or how
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MILLION DOLLAR BODY™ CLUB
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LIVE ACCESS TO TONY HORTON_ Tell the man who brings you to the brink of total exhaustion each day what's on your mind, and
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proven to help you succeed.
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BICEPS The bicep comprises 40% of the upper arm. The main function ofthe bicep
Js to move the forearm towards the shoulder [elbow flexionl. The secondary
function ofthe bicep isto rotate the wri
TRICEPS The triceps muscle ie composed of three separate heads. Together they
‘make up 60% of the upper-arm muscle mass. The main function ofthe triceps is
to straighten the arm and bring it down toward the body.
LATS (latissimus dorsi) are the large muscles on either side of the back. Their
primary function is to pull the arm down from overhead. When the arm is stable,
the late act to lft the body up towards the shoulders. The late also help stabilize
the torso during many pressing movements
TRAPS (trapezius) are long, trapezoid-shaped muscles that run down the upper
portion of the spine. Bringing the shoulder blades together, pulling the shoulder
blades down, and shrugging the shoulders up are the main functions ofthese muscles.
(os tach near the shoulder joint and originate on
the breastbone in the center of the chest. The fibers of these muscles run across
serve to bring the arm acrass the chest and to
‘move it forward in the shoulder socket, LESS
SHOULDERS
aps
CALVES The calf muscle originates behind the knee and attaches to the heel with
the Achilles tendon. Its primary function Is to raise the heel off the ground.
_GLUTES [gluteus maximus] These muscles originate along the pelvic bone and
attach ta the back of the upper leg, Extending the hip is their primary function
HAMSTRINGS These muscles originate just underneath the glutes. Their primary
function is to bring the heal towards the buttocks and to move the Leg to the rea
QUADS {quadriceps) Located on the frant af the thigh, the main function of these
powerful muscles is to support the upper body during a squatting movement.
DELTS [deltoids) Composed of thre
heads}, the delts provide total mobility to the shoulder jaint in all directions.
muscles (anterior, lateral, and posterior
‘These muscles play a vital rle in the majorly of upper-bedy exercises, including
chest and shoulder presses. The main function of the deltoid is to move the arm
away from the body.
ABS (abdominal muscles] This muscle group consists of:
The rectus abdominus (the visible portion of the absI, which brings the
rib cage toward the pelvis
‘The obliques (muscles atthe waist), which rotate the torso and stabilize
the abdomen
The transverse abdominus Imuscle that supports the spinel, which
stabilizes the torso. tea tad
SO ne ne ie P90X PREP
things to do before you start the program
‘step Watch the How fo Bring tt video.
st02_Record your measurements and take “before” photos,
‘tep_Take the Fit Test—are you ready for P9OX?
ste94_Get your kitchen in order (see the P90X Nutrition Plan}
‘519 4_Go to the Million Dollar Body Message Boards for support.
“BEFORE” AND “AFTER” BODY MEASUREMENTS
Record your measurement data in the spaces provided below.
BODY FAT % Prior to Day 1 Alter Day 90 (atco enter on page 3 of det guide)
Use Beachbady’s body fat tester f0 record your current body fat
‘measurements. To get the most accurate readings, follow the
Uirections an the package
WEIGHT Prior toDay1____——After Day 90 (please indicate it wearing any clothes!
CHEST PriortoDay1___" After Day 90_
WAIST Prior to Day1___" After Day 90_*
HIPS PriortoDay1___* After Day 90
RIGHT THIGH PriortoDay1___* After Day 90_" (measured at migpint)
LEFT THIGH PriortoDay1___" Alter Day 90 Imeosured at midpoint
RIGHT ARM Prior toDay1__" After Day 90_“ flexed, measured at peak of bicep!
LEFT ARM PriortoDay1___* After Day 90 tered, measured at peak of bicep! “BEFORE” AND “AFTER” PHOTOS The more you show, the more you'll know, Wear a swimsuit,
underwear, or something comparable so you can see where you need the work, and where you're making
progress. Don't be afraid to show some skin, These photos are great motivators. Be sure to take your first
series of photos prior to day 1, following these simple guidelines:
use a plain background if possible,
4 Take a few front shots thands on hips, “biceps flex muscle posel, a few side shots
(hands at sides), and a few back shots (hands on hips, “biceps flex” muscle pose)
2 on’t suck itn or push it out. You want a true reflection of your body's appearance.
This is not just a “before” photo, it's a goodbye photo. The P9OX train is about to leave
the station, and that body is going to leave some luggage behind. “Whoo Whooo!”
\ Repeat this process after Phase 1, after Phase 2, and after Phase 3 to chart your
visual progress.
\4 Place your photos in the pages provided on pages 38 and 39.
TAKE THE FIT TEST Before starting an extreme fitness program like P90X, i's important to know where you
stand and if your current fitness level is adequate, Providing an honest assessment of your abilities and your
‘mind-set wll allow you to take advantage of your strengths and overcome your weaknesses.
‘We ask that you complete the equivalent of Power 90° or Slim in 6° before you begin. But if you're unfamiliar
with these programs, we've set some guidelines for you to follow. Ifyou can't do what i listed below, you'll see
better results by doing anather exercise program before you take on P90X. So if you can't finish the Fit Test,
do Power 90. You'l get great results, and then be able to come back and crush P90K.
important note Do this test a few days before your official “day 1.” The P90X Fit Test takes approximately
40 minutes to complete. Be sure to consecutively perform all the exercises in the order they
‘appear. Keep up with the timing, and make a note if you do anything differently: you will repeat
this Fit Test when you complete P90X, so it is vital that you are able to da it the same way, in the
‘same order. That way you'll get a true indication of the improvements you've made. Pay attention,
and be honest with yourselt
WHAT YOU WILL NEED
TO TAKE THE FIT TEST
Heart rate monitor _-Chin-up bar {securely installed)
Body fat tester or caliper Timer [stopwatch or watch with second hand)
Tope measure Towel
Seale Water
Partner to help record data feptionat) _-__Your “Bring It” game face THE FIT TEST
resting heart rate You'll want to monitor your morning resting heart rate throughout this program. This
isa good indicator of your overall cardiovascular fitness. If possible, take your resting
heart rate as soon as you wake up (BEFORE GETTING OUT OF BED). Over the course
of the program, your resting heart rate should drop. Ifit goes up 2 few days in a row,
‘you may be overtraining or getting sick.
Put on your heart rate monitor. Be sure it is secure and
working correctly before beginning. Try to be as relaxed
‘a5 possible when taking this
HOW TO TAKE YOUR RESTING HEART RATE reading. Remain calm and quiet
for 2 minutes, then record your resting heart rate below.
If you don’t have @ heart rate monitor, take your pulse
from either your neck or wrist, and count the beats for 20
seconds. Multiply by two to get your resting heart rate.
\ Heart rate Prior to DAY 1
Heart rate after DAY 90
‘That was the easy part... most Likely you passed that.
NOW WARM U
: Now take about 10 minutes to warm up. Start by marching in place, then do any
low-impact movements you like (jumping jacks, light jog in place, etc] until you bulla
up @ light sweat, then stretch out lightly. You never want to work “to failure” when
you're cold and tight. The warm-up on Power 90 Cardio 3-4 through the yoga moves is
' good way to get you ready. 1_PULL-UPS
Grasp your chin-up bar using wide grip palms facing forward, away from body, two fists
maximum number of Wider than shoulders). From a hanging position, pull body up smoothly until chin clears the
pull-ups to failure bar. Lower body back down, being sure to straighten the arms, and repeat without bouncing
Lup. Don't be discouraged if you are not able to do very many.
Do as many as you can, to “faiture”*
Record the number of pull-ups you can do hers. (If you're only able to do 1/4, /2, or 3/4 of
a pull-up, go ahead and record it anyway.)
“To FAILURE?
when your Body stops you Prior to DAY 1
by not being able to g2
any further without
tewteat lire \Atter DAY 90:
90K Minimum_ Should be able to do at least 3 pull-ups if male, 1 pull-up if female. However, many people won't be able to do
See eae eC ce eon Te ace)
‘substitute by using the B-LINES Resistance Bands with the door attachment for pull-downs, which are
demonstrated as an alternative in the videos.
REST 1 MINUTE BEFORE GOING ON TO THE NEXT EXERCISE.
2_VERTICAL LEAP
Stand sideways with shoulder against wall and raise arm straight overhead against the wall
Record that height here
\ Priorto DAY 1
~atter DAY 90)
jump with step Then lower arm, take JUST ONE STEP back and proceed to jump straight up, trying to touch
highest point on wall ino gathering up a head of steam prior to your jump—think “jump bal")
Record that height here
Prior to DAY 1:
\ ts anearis) Mountain Pose - Stand tall feet together in parallel, arms straight by sides. Squeeze buttocks and tlt hips forward.
[5 BREATHS] Wide-Feet Forward Hamstring Stretch - Standing with feet on either side of mat and folding forward at waist with
straight or slightly bent legs, place hands on floor or fold arms directly below head.
ToINTENSIFY Lock legs and flex quads.
[5 BREATHS] Wide Forwrd Bent-Over Torso Twist - While in forward hamstring stretch, place left hand on floor (directly below
your head), reaching right hand to the sky, with eyes on thumb. Repeat other side, Use yoge block if necessary.
TO INTENSIFY Bend lower and reach higher
{5 BREATHS! Splt-Leg Forwerd Hemstring Stretch - Standing with feet together, take large step forward, keeping heels
aligned. Turn left foot out with arms reaching skyward, exhale forward over straight front leg. Repeat on other side.
TOINTENSIFY Lock legs and flex quads, reaching forehead towards ankle.
Is BREATHS] Standing Side Stretch - Stand tall with feet together. Right arm reaches overhead while left am is
straight by your side. Tilt ight pelvis out, reaching right arm towards opposite wall, keeping eyes looking skyward.
Repeat other side.
[a VINYASAS] Astanga Sun Salutations - Stand with feet together at froot of mat, palms together at chest. Inhale,
reaching arms up and into a slight back bend. Exhale, open arms and swan dive forward, bending over legs.
lace hands on floor next to feet. Inhale and raise torso up into flat back. Hold for beat, exhale forward,
placing hands on either side of feet. Gently step or jump back into plank, then Chaturanga (bottom of
push-up position). Inhale, pulling torso forward and up into Upward Dog pose. Then back to plank and
perform a push-up. After push-up, exhale and raise hips and torso into Downward Dog pose. From
Downward Dog, inhale, bending knees, looking between hands, and hop fest forward to hands.
Keeping hands on floor, straighten legs. Keeping back and legs strong, inhale into reverse swan dive,
‘ending with fingers skyward and with slight back bend. Repeat entire sequence two more times.
Downward Dog Calf Stretch - In Downward Dog position, separate feet hip-distance apart.
Slovily alternate bending one knee while straightening opposite leg and driving its heel
into the ground.
“Ifyou look after the root of the tree, the fragrance and flowering will come by itself.
you look after the body, the fragrance of the minal and spirit will come of itself.”
‘You'll want to perform your Yoga X workouts barefoot on a mat that provides plenty of traction. n other
words, you shouldn't be slipping all over your mat, Also make sure you are in a comfortable, calm,
‘and warm environment when performing this routine. If you can turn the phones off and avoid
Interruptions, you'll really get more out of this workout.
White you're in your yoga practice, focus on the following
+ Do nat hold breath during postures. This can lead to strain. The eyes, ears, throat, and
abdomen should remain relaxed.
+ Avoid injury by not forcing the body beyond its capacity
THE WORKOUT © Anyreat discomfort felt in a posture should be temporary. Persistent pains a sign
of incorrect practice or some other physical problem,
+ Create a calm and relaxing environment in which to perform the routine. (Turn off the cell phone
for an hour)
+ Be patient throughout the early stages of your yoga practice. By the third month of Yoga X. you
Wil notice substantial improvements in your flexibility, balance, and coordination.
+ As always, have water and a towel nearby, and respect the X. If you feel like you're out of
control, take a break and regroup.
Workout Tools: mat - yoga blocks - water and towel
YOGA os ores
mouins ASAUAS
Each asana is led through a series of Vinyasas (Sun Salutations). Perform Vinyasas with forward leg swing.
RUNNER'S POSE
—
Bend over with legs split in a low
forward lunge, front leg bent at 90
degrees. Knee should be over the ankle
and back leg straight on the ball of foot
Fingertips barely touching the floor on
either side of front foot. Lower torso
towards floor and place both hands
beside tho instep of front foot or on the
lower lag. Perform Vinyasa and repeat
‘sequence on opposite side.
oumrensiey
Deepen lunge and lower torso until
elbows rest on floor
WARRIOR TWO
_From Warrior One position, extend front
‘arm forward and rear arm backward.
Arms should be parallel to the floor. Be
sure hips and shoulders are in alignment.
Repeat on opposite side after Vinyasa.
roinrensiry
Deepen lunge and work on opening hips.
TWISTING TRIANGLE
From Warrior Two, straighten front leg,
place hands on hips, and turn torso
forward, Place left hand on back and reach
right arm out, bringing hand to the floor
while simultaneously raising left arm
skyward. Use yoga block if necessary.
Perform Vinyasa.
CRESCENT POSE
_From Runner's Pose, raise torso straight
up and reach hands skyward. Repeat on
opposite side after Vinyasa.
REVERSE WARRIOR
Ns
_From Warrior Two position, bend torso
back towards rear leg, gently placing hand
(on straight back leg. Opposite arm, while
turning palm-up, reaches and extends
overhead towards back wall. Repeat on
‘opposite side after Vinyasa,
‘TOINTENSIFY
Deepen lunge and extend reach without
resting hand on back leg.
CHAIR TO TWISTING CHAIR
(PRAYER TWIST)
Foot together, bend knees 90 degrees,
keeping back straight. Reach arms over
head, sitting hips back toward heels.
Come back up and stand tall on toas. Take
2 deep breath, then exhale and bring
hhands together while twisting torso to one
side, At the end of twist movement, rest
tricep of lower arm on opposite thigh
while looking skyward. Repeat sequence
‘on opposite side after Vinyasa. Perform
Vinyasa (while in Downward Dog, raise
leg then swing knee forward up to
forahead and hold; repeat thrae times)
WARRIOR ONE
a
_Same as Crescent Pose, except place
back hee! on floor. Perform Vinyase.
To.rensiey
Deepen lunge and bring biceps close to
ars during upward reach. Repeat on
opposite side after Vinyasa
TRIANGLE POSE
5
_From Reverse Warrior, straighten front
leg, go to Warrior Twwo, and reach forward
with front hand. Kick back hip out and
lower front hand towards floor on inside
or outside of front leg while raising
‘opposite hand skyward. Look to skyward
hand. Do a Vinyasa, then repeat sequence
‘on opposite side,
RIGHT-ANGLE POSE TO EXTENDED
RIGHT-ANGLE POSE & GRAB
_From Warrior Two, same as Triangle
Pose with front leg bent at $0 degrees.
From Right-Angle Pose, extend skyward
‘arm forward, creating a straight line from
fingers to toes. Drop overhead arm behind
‘back. Reach supporting arm under leg and
clasp hands, turning torso away from
floor and looking skyward. Repeat on
‘opposite side after performing Vinyasa
with three Knee Swing & Holds.
a
[as Hy a PRAYER TWIST FROM RUNNER'S
“\n POSE TO SIDE ARM BALANCE.
_From Runner's Pose, twist torso toward
lunging tront leg, placing opposite arm on
upper thigh, Place hands in prayer with elbow
lof ether arm and eyes skyward. From Prayer
Twist, lit and extend bent supporting log
straight out on top of other leg. Turn entire
ody sideways, raising arm towards ceiling
while balancing on the other arm. Repeat
sequence on apposite side after Vinyasa.
‘ToUNTENSIFY
During Prayer Twist, place hand on floor
{instead of arm on thigh). Reach other arm
‘skyward. Also, while in Side Arm Balance,
raise upper leg.
BALANCE POSTURES
TREE (90 sec)
ascerraremeanss
Stand on one la piace foot on othoriog
lta dele ah. etetl knee ofr
peteeee alerted oeina wel
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Repost on opposta sido
CRANE (PRE-HANDSTAND) (60 sec}
ae
_From a crouched position, place hands
on floor, shoulder-distance apart, and
open knees wider than elbows. Press
Inside of knees against upper arms and
shift weight onto hands, lifting legs off
‘ground, Focus on removing balancing
foot from floor.
Torensier
_Big toos gently touching each other
WARRIOR THREE TO
AG “STANDING SPLITS
From Crescent Pose, lunge forward,
Shifting weight onto front leg and lilting
back leg in line with torso. Straighten
standing leg and reach arms straight
ahead, parallel to torso and back leg.
From Warrior Three, bend forward, raising
back leg higher by opening hip. Bring
hhands tothe floor then grab standing log
with one or both hands while pulling head
In toward log.
ROYAL DANCER
eel
_ Stand on right leg with left hand holding
inside of left ankle. Push left foot out
against hand, lifting leg. Tit at waist while
simultaneously raising right arm out in
front of body. Keep palm skyward. Repeat
(on opposite side,
ToAnTENsiFY
Increase leg lift and lean forward.
FLOOR WORK
SEATED SPINAL STRETCH
Soar BREATHS EACH SDE)
_Seated position, pull right hee! into loft
buttock and let knee drop to floor. Place
left foot on floor on right side of right
knee. Reach right hand skyward, place left
hand on floor directly behind you. Twist
torso to left and drop right elbow to the
side of left thigh. On exhale, twist torso
and head to left, while driving right elbow
into thigh, keeping fingers skyward. Make
sure head is up.
\e
ores
HALF MOON TO TWISTING
HALF MOON
_From Standing Splits (if standing on
right leg), reach right hand forward near
pinkie toe, simultaneously opening torso
land lifting other arm skyward. Eyes are
Focused on skyward hand. Use yoga block
if necessary. Switch hands and reach
‘opposite arm skyward. Repeat on
opposite side after Vinyasa, Perform your
last Vinyasa for this workout
STANDING LEG EXTENSION (s0seci
1s
Balancing on one lag, raise opposite knee
up as high as possible, then extend raised
leg straight out and support by placing
hand under thigh.
‘ToUNTeNsiFY
Grasp big toe and extend leg to front.
Keep both legs straight.
CAT STRETCH (s nePs)
Na
_On hands and knees with hands directly
beneath shoulders and knees directly
under hips, round back while exhaling and
drop chin to chast. Reverse move, inhaling
while arching back and liting head. ores:
FROG (wo sec)
Nis
On hands and knees, spread legs wide,
keeping lower logs in paralel position (90
diogrees st hips and knees). Lower upper
body down toward floor while gently
pressing hips backwards. Modify intensity
by resting on forearms.
rouexsiry
Pelvis on floor. Forget it. guys.
Se
completing both sides of Scissor Splits,
drop both feet to tha floor. Final move of
sequence is bending knees to ears. Come
ut ofthis pose by gently unrolling slowly
{rom top of spine to lower spine.
_Focus on spine alignment during
Shoulder Stand and increasing rango of
‘motion during leg variations.
ONE-LEGGED HAMSTRING.
‘STRETCH INTO TWO-LEGGED
HAMSTRING STRETCH
_Soated, extend right leg and bend the lott
Inge out to the side, foot on inner thigh.
Bend torso from hips over extended leg
and clasp foot with both hands. Repeat
‘other side. Part 2: Straighten both legs for
Two-Legged Forward Bend and repeat
stretch. Grab as fow as possible on the leg
Cor wrap towel around foot to assist stretch
rowrensiey
_Use yoga block for extended stratch.
0
[onl ed
BRIDGE OR WHEEL (5 onearis)
While tying on your back, bend your
knees, placing your feet on floor hip-
distance apart with heels close to buttocks.
Tit pelvis skyward while clasping hands
and straightening arms beneath you.
Tounrensiey
From starting Bridge Pose, place hands
‘on floor on each side of head (fingers
towards shoulders) and begin to straighten
‘arms and legs into back bend. To really
Intensity, while in Wheel, straighten arms
and raise one leg to the sky.
STRETCH » ores:
BOW (30sec)
Lying on stomach, bend knees, reach
back behind body, and grab ankles. Arch
back, lifting knees and chest off floor,
Increase stretch and height by pushing
feet against hands for added lit.
SEATED SINGLE-LEG
\ar HAMSTRING STRETCH (00 seci
Extend right leg out infront of body with
foot flexed. Bend left leg and turn knee
outward, placing left foot on right inner
thigh, Reach arm up overhead then bend
at waist, collapsing torso over right leg.
‘opeat on other side. Always keep upper
body relaxed, holding stretch for 45
seconds on each side, If needed, place
yoga block at foot and reach around it for
added stretch,
SPLIT-LEG HAMSTRING
Nar STRETCH
“Standing with feet together; take laroe
Stop forward with right leg, keeping heels
Sligned. Tuen left font out, with arms
reaching skyward. Exnale forward over
right lg. Repeat on othor side
LOW SQUAT (30 sec+ 10 Bonus seo}
Ns
_Stand with foot shouldor-width apart or
‘narrower, to0s out. Squat down as low as
possible, keeping chest and head up.
Place hands in Prayer position. Use
elbows to press against inner thighs to
open hips. Gently rock back and forth.
SEATED TWO-LEG HAMSTRING
\ ae STRETCH (este
_From seated position, straighten both
legs for two-legged forward band and
hold stretch. Grab as low as possible on
the leg or wrap towel around foot to assist
stretch. if needed, place yoga block at foot
and reach around it for added stretch,
TOE FLEXOR (ences
Xa
_While standing, straighten right leg at
comfortable height. Point and flex foot 8
times, then circle foot inward 8 times, then
‘outward 8 times. Repeat on opposite side.
FROG (on sec)
Ne
On hands and knees, spread legs wide,
eoping lower logs in parallel position.
Lower upper body down toward floor
while gently pressing hips backward.
Keep legs and hips at 45-degree angle.
Modify intensity by resting on forearms.
BALLISTIC HAMSTRING
STRETCH (10 nePs}
_Keeping both logs as straight as possible
while flexing feet, scissor legs so that one
Jeg is parallel with floor and other leg is
pointing skyward. Switch leg position
back and forth with 2-count between
‘each switch:
Xa
DOWNWARD DOG WITH
Aan MCRL STRETCH to er
In Downward Dog position, separate
feet hip-distance apart. Slowly alternate
bending one knee while straightening
other leg and driving heel into the ground.
Switch,
Oa ae ores
UPWARD DOG WITH ANKLE CHILD'S POSE WITH RIGHT AND
“Nn STRETCH (so sec) \\ac” LEFT SIDE STRETCH
_From Upward Dog position, keep knees __Sitting on knees, fold body over legs and
ff floor Rest Body weight on top of feet, relax head and arms on floor. Stretch to
‘trotching ankles. ‘ight, then left by placing one hand over
the other, then back to comtor. Relax arms
alongside body, palms up.
Pete Boe =f Cee ane ae eee a ec
eRe Tee ee eS
Cee ae oa ee CoO
ee eee cae ein ee Cee
ere eee CC eo UL
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CeCe cee eas LIGHT CARDIO WARM-UP & STRETCH
\
\ 18 REPS} Side-to-Side Head Rolls - Standing tall with arms at sides, reach to floor and roll head from right shoulder down to left
shoulder and back
[3 nEPS] Expand/Contract Chest-Back-Shoulder Stretch - With a wide-foot stance, inhale arms up, reaching tall, then release arms
downward, expanding the chest, reaching elbows behind you. Arms wide, fingers flexed.
Ballistic Stretches:
‘Shakers - Shake out body.
Huggers
Reachers - Standing with good posture, reach both ar
{69 Sec] March in Place
Swing arms like giving yourself a hug, alternating arm position every 20 seconds.
'$ up high and swing them back behind body as far as you can.
lus ste) Run in Place ~15 seconds with knees up, 15 seconds with knees wide, 15 seconds with heels up.
[30 Sec] Jumping Jacks
[as sec) Aun Lunges - Low-impact, straight arm or pull variety.
Is BREATHS] Wide-Feet Forward Hamstring Stretch
ightly bent legs. Place hands on floor or fold arms directly below head.
Split-Leg Forward Hamstring Stretch
From a wide-foot stance, fold forward at waist with straight
tanding with feet together, take large step forward, keeping heels
‘aligned. Turn front foot out with arms reaching skyward, exhale forward and bend torso over front eg.
Ropest on other side.
lu Ste] Standing Quad Stretch - Stand tall with knees al
ined. Reach left hand behind body to grasp
Ieft leg and pull hee! up towards buttocks until stretch is felt. Hold for 20 seconds and repeat on
other side.
STACKED FOOT/STAGGERED
~\STARANDS PUSH-UP
“from standard pusup postion, extend
‘ight arm out In front of Body while
postioning et hand tight bose ib cage
{ike a miitry push-up. Stack foot by
placing right foot on top of le. Switch
position of rm and lege ater every th
sega senamaanntnaneed
To Inrensier
“Add ralsed:log move.
throughout the movement.
1. When performing push-up exercises, do as many repetitions as possible, maintaining good form
2. The philosophy when performing exercises involving weights or bands is that 8 to
REP TIPS
10 repetitions will build size, whereas 12 to 15 reps will create a slimmer/toned took.
and towel
BANANA ROLL (ees)
_ Start by lying on back with legs and arms
‘extended straight out approximately 6 to
12 inches off the floor (biceps should be
beside ears). Hold for § counts, Roll to
‘ido, Keoping legs and arms extended and
off floor. Roll to stomach, keeping logs
and arms off floor. Hold for 6 counts
Continue to roll to other side, mantemning
form, until ending up on your back in
‘original start position. Repeat process,
rolling back to start position.
Tounrensiry
“Increase maximum leg and arm reach.
Workout Toots: mat - weights or bands - plastic plate, cardboard square, or towel ~ water
LEANING CRESCENT
LUNGES (2s nePst
_Lunge forward at a 45-degree angle
while extending arms straight out beside
‘ears and then bringing them down again.
Each arm position should form a straight
Tine with your body. Alternate sides for
each lunge.
ToUnTensiFy
Increase depth of lunge and hold @ 3- to
10:pound dumbbell in each hand.
CORE SYMVERGISTIC ores:
SQUAT RUN (0 see)
_From a squat position, move arms back
{and forth as if running. Use light welghts
with modified intensity. Keep your core
strong through entire sequence.
TouTensiey
Increase speed.
LOW LATERAL SKATERS (20 ners}
Nt
_Start in side lunge position. Right knee is
bent over right ankle while left leg is
straight, While keeping Fingertips on the
floor, chest and head up and butt down,
slowly shift body to opposite leg lunge
position. Slowly shift back and forth 20
times, It's important to maintain wide
width of lunge throughout movement.
To InTeNsiFY
Lift straight log a few inches off floor
while in lunge.
PRISON CELL PUSH-UP (eners}
From standing position bend forward,
placing hands on floor then step or jump
back into plank position. Perform a push-
up, then bring right knee in towards chest,
then put it back. Perform another push-
Lup, and at top bring left knee in, then put
It back: Do third push-up, then jump or
step up to standing position. Entire
sequence is 1 rep.
| SPHINX PUSH-UP
Rost on forearms, elbows directly under
shoulders. Hands should be flat on floor,
shoulder-width apart. Body is supported
by forearms and feet only. Press up off
Torearms until arms are straight. Go back
down the way you came up. Focus on
keeping entire body rigid throughout
movement. Do as many as you can. To
‘modi, perform on knoes.
LUNGE & REACH ‘zu sec)
Na
Reach down beside left foot and lift
weight up with both hands. Extend arms
fully over opposite shoulder. Bring back
down to floor in same motion, After 30
‘seconds, repeat on opposite side.
Band Move: Place foot on band, reach
‘down and grasp handle with both hands.
Perform same move as above.
SIDE HIP RAISE (30-40 ners}
Xu
_Lying on side, rest bottom forearm on
floor with elbow directly under shoulder.
Place other hand on hip with elbow
skyward. Lift body off floor with only
forearm and outside of foot supporting
body weight. Raise hips straight up in
the air, pushing body past parallel. Keep
hip off floor once you start exercise.
Alternate sides.
To nrensiey
“Raise non-supporting leg throughout
‘movement.
BOW TO BOAT (snes)
nr
_ Start on stomach, Reach behind and grab
ankles 10 get in bow position. Lift chest
and knees off the floor. Hold for 5
‘seconds, then roll onto back and extend
arms and logs 6 !0 12 inches off the
‘ground. Hold for § seconds and repeat
sequence,
BREAK & STRETCH (ss sec}
Use this time to grab some water, towel
off, if necessary, and keep moving to
avoid cooling down,
SQUAT X-PRESS (s0 nes}
Na
Holding light weights, start with foat
wider than shoulder width and toos
slightly pointed out. Go into a squat with
chest and head up, and forearms on
thighs. As you stand up, raise weights
overhead into a wide shoulder press 80
your body forms an “X."
Band Move: Step on band with both feet
wide. Grasp left handle with right hand
and right handle with left band. Extend
‘arms up and out, pulling band across body
‘and up towards shoulders, forming an *X"
with the band.
= CORE SYUERGISTIC: Xi
Ns
PLANK TO CHATURANGA
RUN (00)
_While in plank push-up position, bring
knees in toward body as if running (more
like slow jogging). Then lower body to
Chaturanga position (just an inch off
ground) and simulate @ running
(sneaking) crawl. Go from plank to
Chaturange every 10 seconds.
ointensiry
Increase leg speed.
LUNGE KICKBACK CURL
PRESS (20 Ps)
Holding light dumbbells at sides (3 10 10
pounds}, step forward into ¢ lunge and
lean torso forward so that lower rib cage
‘comes into contact with upper thigh. Raise
elbows skyward as you bring weights
towards shoulders. Keeping elbows
stable, extond forearms straight back to
raise dumbbells for a Triceps Kickback
Bring arms straight down to sides and lft
rib cage off thighs. Maintaining your
lunge, perform Bicep Curls, straight into
Military Press, and then down into 5
Reverse Curl. When weights aro down at
sides, step out of lunge and repeat entire
process on opposite lunge leg.
REACH HIGH & UNDER
“Non PUSH-UPS (wax ers}
Combine a standard push-up with a one-
arm balance. While in the one-arm
bolance, reach the top arm under body,
near waist as far as possible, extending
hip and buttocks into air, and then return
arm back to top. Repeat on opposite side.
WALKING PUSH-UP («ers exci
Na
_Use towel for hardwood floor, sturdy
cardboard for carpet, or just walk with
your taes. Place feet on cardboard (if
walking on carpet) or towel {if walking on
2 hard surface) and drag or walk legs
‘across floor while walking with arms in
Plank position. Alternate forward and
backward. Do this exercise slowly and
‘methodically. Wolk, don't run.
TOWEL HOPPERS ‘o'see)
Ne
Standing with both feet together, place a
Zolled towel on the foor parallel to your
right foot. Keeping your knees together,
hhop aver the towel tothe right) and land
gently on your toes. Repeat in the
‘Opposite direction, hopping over the
towel to the left. Always lounch off your
toes and land softly on your toes. To
‘moadiy, step side to side over the towel.
ro mrensiey
“Bring knees higher and jump side 10 side
‘20/085 the towel faster.
STEAM ENGINE tsoners)
N\w
_Standing with feet shoulder-width
‘apart, clasp hands behind hoad, keeping
olbows wide. Alternate left elbow to right
neo, while focusing on keeping head and
chest up. Go from side to side. (I's like
doing bicycle erunches while standing.)
ores
SUPERMAN BANANA {60 sec]
Lying on stomach, extend legs end arms
straight out in front. Try to get as much of
your body off the ground as possible.
Then roll to your beck, keeping your legs
and arms extended straight out,
‘approximately 6 to 12 inches off the floor
(biceps should be beside ears). Move back
‘and forth berween these two positions for
4 counts in each position. Always
‘maintain a softball-size space between
chin and chest.
To INTENsteY
Increase height of arms and legs in both
positions.
BALLISTIC STRETCH (1s seo)
Nt
[Shakers ~ Shake out body.
DREYA ROLL
Na
_From a standing position, squat down
‘and place hands on floor. Roll from
buttocks to back and kick legs straight up
in air, keeping hands and forearms on the
‘mat alongside body. As feet come back to
the floor, roll up and thrust arms forward
to stand up. Try not to push off with your
hands.
ro mrensiry
Ada jump at end of move.
RE SYVUERGISTIC ores:
BONUS ROUND
Nat
Plank to Chaturanga Iso 60SEC}
{0:count in plank position, 1-count in Chaturange postion.
romnransiry
“Faise one leo on switch.
Na
Halback tse]
Visualize runing through wide dre, 4 thes forward Then tte 8 hgh sope back
munwr
eee
a
Tobe Dip Leg Reise (so SE)
Sion floor, fet parallel and shoulder-width apert. Place hands on floor with fingers towards your body. Reise one straight leo
tnith toes pointing skyward. Lift buttocks off ground and drive hips up and away from floor as high as possible. Bending elbows,
‘aise body up and down, Switch leg raise every fourth rep.
TO INTENSIFY
Increase leg and hip height.
COOL-DOWN & STRETCH
(05 SEC EACH Ballistic Stretches:
Huggers ~ Swing arms like giving yourself » hug, alternating arm position every 20 seconds.
Stirrers - Bend over and hang one arm straight down. Swing in a circular motion as if stirring a giant pot. Alternate arms.
IS BREATHS EACH SIDE] Wido-Feet Forward Hamstring Stretch - From a wide stance, fold forward at waist with straight or
slightly bent legs. Place hands an floor or fold arms directly below head.
Downward Dog with Calf Stretch - In Downward Dog position, eoparate foet hip-distance apart. Slowly alternate bending
‘one knee while straightening opposite leg and driving its heal into the ground.
{2 REPS] Cat Streich - On hands and knees (hands directly beneath shoulders and knees directly under hips), round back
while exhaling and drop chin to chest, Reverse move, inhale while arching back and lifting head.
Kenpo Quad Stretch - Start on hands and knees. Pull right knee up and between hands, turn outer ankle out towards
floor, and sit on ankle. Push left knee back away from body, grab left ankle with left hand, and pull back towards
buttocks. Repeat on other side.
Glute Stretch — Lying on back and pulling knee inward, place right ankle on left thigh, Reach right arm between
right and left thigh. Reach left arm on outside of left thigh. Clasp hands around shin of left eg. Lie back and
pull left knee in toward shoulder. Repeat sequence on opposite side,
RE SYVUERGISTIC: =
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your T-shirt, this series of exercises will eave you feeling super-chiseled on top. Just be
prepared to “drop and give 20° on more than one occasion.
ram DL) aero
bbe sure to make the boys swoon. The good news: No curls or pull-ups today, The better
Cee Rao oe ee Oc aOR ty LIGHT CARDIO WARM-UP & STRETCH
(4s SEC] Run in Place ~15 seconds with knees up.15 seconds with knees wide, 15 seconds with heels up.
{30 SEC) Jumping Jacks
[a0 Ste] Run Lunges ~ Alternate straight arms and pullers.
IB REPS] Side-to-Side Head Rolls - Standing tall with arms at sides, reach to floor and roll head from right shoulder down to left
shoulder and back.
Neck Stretch - Reach arm behind body (above waist) and grab wrist of that arm with other hand, Pull on arm while tilting
head in opposite direction of arm you're pulling,
12 REPS) Shoulder Rolls ~ 6 back, 6 forward.
Shoulder Stretch (front and back) ~ Straighten arms down in front of body. Cross the wrists and clasp hands. Stretch
back of shoulders (posterior delts) by bringing shoulders toward each other. To stretch front of shoulders (anterior
dots), clasp hands behind back and pinch shoulder bladas togother.
[3 REPS] Expand/Contract Chest-Back-Shoulder Stretch ~ With a wide-foot stance, inhale arms up, reaching tall, hen
release arms downward, expanding the chest, reaching elbows behind you. Arms wide, fingers flexed.
(ao SEC] Arm Circles ~ Extend arms straight out at sides, palms up, fingers towards celling. Move arms in small
circles 20 seconds clockwise and 20 seconds counterclockwise. Then position fingers down and rotate arms
in larger ciroles for same amount of time.
Ballistic Stretches:
Shakers - Shake out body.
Huggers ~ Swing arms like giving yourself a hug, alternating arm position every 20 seconds.
‘Swimmers - Simulate crawl stroke 10 seconds, then backstroke 10 seconds (alternate arms)
Reachers ~ Standing with good posture, reach both arms up high and swing them back behind
body as far as you can.
On push-ups and dips there is no specified rep count, Just do as many as you can while
‘maintaining proper form. When using weights or bands follow the 8 to 10 rule if you want to
build more muscle mass and do 12 to 15 reps to develop longer, leaner, and
ABOUT REPS
slimmer muscles,
Workout Tools: weights or bands ~ push-up bars ~ plastic plat, cardboard square, or towel = chair ~
fitness guide and pen - water and towel
‘SLOW-MOTION 3-IN-1
“1 PUSH-UP (12 RePsi ag:
IN & OUT SHOULDER FLY 116.nePs) CHAIR DIP (20 see
Starting from a wide push-up position,
lower body in 4 counts and raise in 4
counts, Repeat movements again
Jn both military and standard push-up
positions.
Tourensiry
— Do some extra push-ups at the end (fast
or slow)
_Standing with straight arms, raise
dumbbells straight out in front, bring
down and then straight out to sides. Each
‘movement equals 1 rep.
Band Move: Step on band with front foot
Perform same movement as above.
_Sit on edge of chair with hands holding
front edge, legs extended straight out
with heels on second chair. Lower body
off edge of chair until upper arms aro
parallel to ground. Straighten arms and
bring body back up to starting position.
To rensiey
Alternating leg raise every 5 reps.
CHEST, SHOULDERS & TRICEPS «+ PLANGE PUSH-UP
Similar to Chaturanga/Military Push-Up,
>but the hands are placed further back next
to rib cage with fingers pointing out.
As top of push-up, round your back lke in
Cat Strotch.
FLOOR FLY
ee
Iittary wiath to wide push-up width. At
top of narrow push-up position, slide
hand out while ooping the opposite hand
stationary. When reaching wide position,
perform push-up movement, then return
to start (narrow) position and repeat. Do 4
reps right, 4 reps lft. Note: Use 9 towel
for hardwood floor; heavy-duty cardboard
or plastic plate for carpet.
‘TWO-TWITCH SPEED PUSH-UP
_Perform 4 fast and 3 slow standard push:
ups. “Fast” are fast and furious, baby!
“Slow” ara 4 counts up, 4 counts down.
Do as many as you can.
PIKE PRESS
_With feet on chair and hands on floor or
push-up bars, lower upper body at angle
that dictates your level of strength to
simulate shoulder-press motion. Be sure
to keep derriere in the air. Legs are
straight 0 antire body creates a "V"
shape. To modify, place toes on floor
instead of chair. To further modify,
arform without push-up bars.
SCARECROW
In staggered stance, hold light weights
{5 to 10 pounds) in each hand, raising
upper arms so they're parallel to floor
with elbows bent at 90 degrees. Keeping
elbows, wrists, and upper arms locked,
rotate weights up and back as far as you
can. Slowly return welghts t0 starting
position and repeat.
Band Move: Step on band with back foot
Perform same movement as above.
Y-PRESS
Holding weights or band just above
shoulders, press up and out slightly, so
that at the top of the motion arms are in
the shape of a *¥.” Going too wide can
result in injury, s0 don’t do
Band Move: Step on band with back foot.
Perform same movement as above.
SIDE TRI-RISE
5
Lying on right side, place right hand on
Ieft shoulder near neck and left hand on
floor close to chest, near armpit, Push up
and straighten arm, raising upper body off
the ground. Lower body almost to floor
Repeat on other side.
OVERHEAD TRICEPS EXTENSION
_Holding dumbbells, extend arms
‘overhead. Keep upper arms stationary
and elbows from flaring outward. Lower
weights behind head, then straighten
arms back up and repeat
Band Move: Step on band with back foot,
Perform same movement as above.
LYING TRICEPS EXTENSION
\e
__Lying on back, bond one arm at elbow and
bring weight close to floor on opposite side
of your head, next to your ear (do not
touch the weight to the floor). Straighten
‘arm and drive fist towards ceiling, making
sure to keep upper arm and elbow
stationary throughout movement.
Band Move: While standing, straddle band
with both feet. Perform same movement
as above,
CHEST, SHOULDERS & TRICEPS BALLISTIC STRETCH
_Shakers - Shake out upper body.
Use this time to grab some water, towel
offif necessary, and keep moving to avoid
cooling down.
SIDE-LEANING TRICEPS
“\ is EXTENSION
Seated on chair, floor, or bench, lean lett
for right arm extension, pointing elbow
straight up to ceiling. Lean on opposite
side for opposite arm. Extend arm straight
up, making sure to keep upper arm and
elbow stationary throughout movement.
Repeat on opposite side.
Band Move: Standing and leaning to side,
step on band with leg opposite to arm,
performing exercise. Perform same
movement as above.
THROW THE BOMB
_Ralse arm overhead and, in a smooth
controlled motion, extend upper arm
forward as if throwing a football—but
don’t release! The range of motion is
similar to Overhead Triceps Extension, but
with 2 slight torso twist added. Repeat on
opposite side.
Band Move: Step on band with back foot.
Keep palm forward. Perform same
movement as above.
SIDE-TO-SIDE PUSH-UP
‘Starting from wide-foet, wide-hand push:
up position, walk both hands to the right,
perform push-up, then walk both hands to
the left and repeat. Each sequence equals
1 rap. Modify by performing in standard
push-up position. All three versions vary
based on fitness level
To INTENSIFY
Perform in Chaturanga (bottom of push-
Lup position).
ONE-ARM PUSH-UP
Nae
On knoas (separated as far as possible),
place push-up hand on floor below
shoulder. Place other arm behind back. Go
‘as low as you can to where you can stil
‘get back up. Don't worry that you can't go
all the way down, Partial range of motion
still works with this exercise, Switch
hands every other rep.
ro unrensiey
Gat off your knees. Show me what you
‘ot, Jack Palance.
CLAP OR PLYO PUSH-UP
Ne
_Clap hands in mid-air between push-ups.
Keap knees on floor if needed.
‘ToINTENSIFY
Go airborne, baby.
Na
ores:
POUR FLY
Aa
_Using light weight, raise arms straight
out with dumbbells and tilt wrists to
simulate pouring motion.
Band Move: Step on band with front foot
Do NOT use pouring mation. Instead, hold
for a second at the top of movement.
WEIGHTED CIRCLE (a ners)
7
_Extend arms directly out at sides
(shoulder height), and make slow circular
‘motions with dumbbells, 10 forward, 10
reverse = 1 set, Repeat on opposite side.
Band Move: Step on band with extended
front foot. Perform same movement
as above.
‘ToANTENsiFY
“Increase weight. Justa few more pounds
will do it
SLOW-MO THROW
_Holding weights at your sides, raise
straight arms out in front of you at
shoulder height. Keeping elbows from
Taring, bend arms to bring weights beside
your ears, keeping upper arms parallel 0
floor. Straighten arms out in front of you
‘again, keeping arms parallel to the floor.
Lower straight arms down to start
position. Repeat for desired rep count. 80
‘ure to maintain good form throughout.
To modity, uso hammer variation.
Band Move: Seated, fean back, keeping
feet flat on floor. Step on band with both
feet. Perform same movement as above,
CHEST, SHOULDERS & TRICEPS « ores:
FRONT-T0-BACK TRICEPS
“\a1 EXTENSION
Standing, hold weight in one hand with
palm forward. Altornate moving weight in
front of head, then behind head. Koop
upper arm as stationary as possible
throughout movement. Repeat on
‘opposite side.
Band Move: Step on band with back foot
Perform same movement as above. Do 5
sets in front of head, then reposition band
10 perform 5 sets behind head.
DUMBBELL CROSS-BODY BLOWS.
_Lio on back and hold light weight in each
hhand with bent arms, and elbows close to
sides. Alternate throwing pushes across
the body without hyperextending your
vomensiey
Increase speed
Band Move: While standing, step on band.
with front foot. Perform same
‘movement as above.
COOL DOWN & STRETCH
Ballistic Stretches:
‘Shakers - Shake out body.
ONE-ARM’BALANCE PUSH-UP
Perform push-up, then twist up with one
‘arm to perform one-arm balance. Look at
the thumb of your skyward arm. Hold for
‘a beat. Come back down and repeat on
‘other side. Do one push-up betwaen each
balance.
TomrensiFy
“Raise same-side lag with arm.
FLY-ROW-PRESS
Ina staggered stance, with knees slightly
bent, perform fly (forearms should be
parallel to the floor at top of movement).
Complete first part of exercise, bringing
hands back down to your sides, then
perform upright row movement.
Immediately drop elbows down, bringing
weights to shoulders, and perform
overhead press. Bring weights down to
start position using reverse cur! for final
‘move. Repeat sequence.
Band Move: Step on band with front foot,
Perform same movement as above.
Huggers - Swing arms like giving yourself a hug, alternating arm position every 20 seconds.
Stirrers ~ Bend over and hang one arm straight down. Swing in a circular motion as if stirring a giant pot. Alternate arms.
‘Standing Side Stretch ~ Stand with feet together, place left arm alongside body, and lift right arm overhead with palm
facing floor. Open right side of rib cage. Repeat on other side,
Wide-Foet Forward Hamstring Stretch ~ Standing with feet wide, fall forward at waist with slightly bent legs. Place
hands on floor or fold arms above head.
Cat Back Stretch ~ On hands and knees with hands directly beneath shoulders and knees directly under hips, round
‘back while exhaling and drop chin to chest. Reverse move, inhaling while arching back and lifting head.
Chila’s Pose - Sit on your knees, chest resting on thighs. Extend arms out in front of you with head on floor. For
‘added side stretch, while reaching overhead slide both hands to left, placing right hand over left. Repest on
‘other side with left hand over right
A) [pee], fe een | | Se a | | el Cee os ere Cees ee i uC ar
definitely add major size to their favorite mirror muscle, this workout will also do wonders for
Ne e810 oe eRe eC cee ee
what your goals for
of pulls and curts. When you're done, we guarantee you'll be your own “gun show.”
routine, you will achieve them in dramatic fashion—just get ready to do a whole bunch LIGHT CARDIO WARM-UP & STRETCH
\ 130 se0) March in Place
145 SEc] Run in Place -15 seconds with knees up, 15 seconds with knees wide, 16 seconds with heels up.
{a0 See] Jumping Jacks
lap Ste] Run Lunges ~ Pulling motion and alternate arm raise.
Ie REPS} Side-to-Side Head Rolls - Standing tall with arms at sides, reach to floor and roll head from right shoulder down to left
shoulder and back.
[12 REPS] Shoulder Rolls ~ 6 back, 6 forward.
‘Shoulder/Triceps Combo Stretch - Extend left arm straight out. Grab upper left arm above elbow with right hand. Pull
‘arm across body, bringing bicep in towards neck until you feel stretch in the shoulder. Hold for 20 seconds. Then raise
bent arm overhead and, with opposite hand, grab elbow and pull arm back behind head. Repeat on other side,
{3 REPS] ExpandContract Chest-Back-Shoulder Stretch ~ With a wide-foot stance, inhale arms up, reaching tall, then
release arms downward, expanding the chest, reaching elbows behind you. Arms wide, fingers flexed.
{REPS} Topas Stretch — In Horse Stance, start with hands in Prayer position at chest. Inhale and open arms out
straight to side, palms up, thumbs pointing behind you. Exhale back to prayer position.
[40 Sec] Arm Circles ~ Extend arms straight out at sides, palms up, fingers towards ceiling. Move arms in small
cireles 20 saconds clockwise and 20 seconds counterclockwise. Then position fingers down and rotate arms
in larger circles for eame amount of time.
Ballistic Stretches:
‘Shakers ~ Shake out body.
‘Huggers ~ Swing arms like giving yourself @ hug, alternating arm position every 20 seconds.
Reachers ~ Standing with good posture, reach both arms up high and swing them back behind
body as far as you can,
Palm-to-Palm Shoulder Stretch (front and back) ~ Straighten arms down in front of body. Cross
the wrists and clasp hands. Stretch back of shoulders (posterior delts) by bringing shoulders
toward each other. To stretch front of shoulders (anterior delts), clasp hands behind back and
pinch shoulder blades together
Important Note About Bands and Pull-Ups: When performing pull-up exercises using a band,
bbe sure band is securely positioned in doorjamb.
Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps
are difficult. Use the weight you feel will best enable you to max out on the last 3 reps.
Keep in mind that 12 to 15 rep counts are for developing longer, leaner, and slimmer muscles,
while lower [8 to 10) rap caunts are more geared to build mass. Never do 11. The
THE WORKOUT exception to the rule is with pull-ups. During these exercises is it recommended to
just do as many pull-ups as you can during each set, Note: Because pull-ups can be
a dificult exercise for women, most will need to modify these movements by using a chair for
assistance. Additionally, men will also find using 3 chair helpful to max out on those Last tough reps.
Workout Tools: weights or bands - wall ~ chin-up bar or band ~ chair ~ fitness guide and pen
water and towel
BACK Ss BICEPS notes
WIDE FRONT PULL-UP
_Grasp bar with wide grip (a fow inches
wider than shoulder width). Pull body up
until chin clears bar, and lower body back
‘down. Be sure arms aro fully extended at
bottom position. Ifnacessary, modify with
‘one or two feet on chair
Band Move: From seated position, use a
‘wide grip and pull handles towards chest.
ONE-ARM CROSS-BODY CURL
Alternating arms, curl weight across
body and back towards shoulder of same
‘arm. Repeat on opposite side.
Band Move: Straddle band with both feet
and perform movement above.
TointeNsteY
Add inward wrist twist.
‘STANDING BICEP CURL
_Standing with knees slightly bent, curl
both arms up at same time.
Band Move: Straddle band with both feet
and perform movement above.
LAWNMOWER
aaa
In a side lunge position, rest left arm on
Jett knee and pull weight with right hand
from floor, straight up to waist. Perform
desired rep count, then immediately
repeat on other side.
Band Move: Step on band with front foot
‘and perform movement above.
SWITCH GRIP PULL-UP
Ne
Alternate grip every 2 reps from pull-up
to chin-up. Switch with feet on ground.
Caution: If using chair for foot support, be
sure to step down during hand switch
‘movement to prevent possibly crashing to
the floor,
Band Move: From seated position, pull
bands towards chest with palms-up grip
for 2 reps, then switch to palms-down grip.
for 2 reps.
‘ONE-ARM CONCENTRATION
Na CURL
_In Lawnmower Stance with eft kneo bent
and right log straight, place left forearm
(on thigh above left knee. Grab dumbbell
with right hand, placing upper arm at
wrist of left arm. Left arm stabilizes right.
Comptoto reps and repeat on opposite side.
Band Move: Step on band with front foot
‘and perform movement above.
‘TWENTY-ONE
_This isa three-part bicep exercise. Part 1
Standing with weights at your sides,
perform 7 half curls (from final position,
ower arms parallel to floor). Part 2: The
final position of Part 1 now becomes start
position. Perform 7 half curls from this
position to shoulders, Part 3: Perform 7
ul bicep curls,
Band Move: Straddle band with both feet
‘and perform movements above.
