Professional Documents
Culture Documents
W OR K O U T
WITHOUT
WEIGHTS
Bodyweight Calisthenics
Workout Progression System
by Coach Eddie Lomax
Copyright 2006
Optimum Fitness Network LLC
All Rights Reserved
Disclaimer
For Your Safety
I know most of you already use common sense when performing your physical
training workout program... yet I still find it necessary to make this disclaimer.
The material contained in this book is for informational purposes only.
The author and anyone else affiliated with the creation or distribution of this
book may not be held liable for damages or injuries of any kind allegedly caused
by or resulting from the use of this material.
Before beginning this, or any type of exercise program, it is recommended that
you consult with your physician for authorization and clearance.
The information contained herein is not intended to, and never should, substitute
for the necessity of seeking the advice of a qualified medical professional.
Under no conditions should you begin this program unless you can honestly answer
"no" to all of the following questions:
y
Has your doctor ever said that you have a heart condition, and you should only
do physical activity performed under a doctor's supervision?
Do you ever feel pain in your chest when you do physical activity?
In the past three months, have you had chest pains when you were doing
physical work?
Do you currently have a problem with bone, joint, tendon, ligament or muscle
tears that could be made worse by a change in your physical activity?
Is your doctor prescribing you medication of any kind for a blood pressure,
circulatory or heart condition?
Do you know of any other reason why you should not engage in a physical
exercise program or activity?
balance
due
to
dizziness,
or
do
you
ever
lose
Table of Contents...
SECTION 1
PRELIMINARY INFORMATION
Preface: Nothing's Changed For Over 100 Years - Page 11
You could wait another 100 years and the answer would still be the same...
Overview of OptiFitness & Optimum Physical Training - Page
Review of the philosophy behind the training...
13
SECTION 1
PRELIMINARY
INFORMATION
10
Preface:
Nothing's Changed
For Over 100 Years
he more your read and study a subject... the more your realize what you
want to say has probably been said before... at one time or another.
I believe this happens because the author's intent is to try to answer the
questions of their readers and provide solutions.
With each passing generation, the questions remain the same... so the answers
remain the same and the solutions similar.
In light of this phenomenon, I would like to offer you an excerpt from a book
written in 1894 by Alex Whitely entitled... The Shortest Route and Fastest
Time to Health & Strength or Practical Athletics for Busy People.
"Haven't Got the Time"
This is, and will continue to be, the difficulty in the way of necessary physical
recreation, as long as our commercial and social systems remain unchanged. "The
struggle for subsistence" of the poor, and the struggle to keep from struggling of the
rich, consumes all the time of all the people. Not only all their time, but the bulk of
their vitality too.
The problem seems to be, how to obtain exercise, without expending time or energy.
Mark Twain thinks that the Creator has solved it by the invention of chills, which he
pronounces to be the provision of an all-wise Providence to give us exercise without
exertion. Though involuntary, and its beneficence unappreciated, the exertion is
there just the same - and it takes time even to shake.
To make possible the impossible is still beyond us, but we come very near it
sometimes, and the writer will offer you this exchange - that if you will give thirty
minutes daily to the use of his method and machine, it will fit you to accomplish as
much physical or mental work in the time remaining as you have been doing, and
give to your health, strength and physical comeliness besides. Moreover, it will save
many days' time that would otherwise be devoted to sickness, add many years to
your life, and make you as able to struggle at fifty, as you are at thirty.
This was written over 100 years ago, and I find myself now as the author, faced
with answering the same question and providing the same solution to the age old
question... "How do I acquire the fitness, health and physique benefits of exercise
without expending time or energy?"
Even after the passing of more than 100 years I am forced to give the same
answer as Alex Whitely... you can't!
However, I will propose a similar exchange... if you devote at least 30 minutes a
day to physical exercise and the improvement of fitness, health and
physique, your physical and mental abilities, as well as your looks and self11
image, will improve to such an extent as to raise your entire quality of life.
There is no other way to achieve your fitness, health and physique goals, even if
you wait another 100 years... so get started today!
12
Overview Of
OptiFitness &
Optimum Physical Training
efore starting the exercise programs in this book you should read and absorb
the bonus materials... The Subtle Principle of Success, Unfit to OptiFit,
Better Than Traditional "Cardio" and Coach Lomax's Diet Picks will lay a
foundation of understanding, greatly expediting your physical training success.
For review sake, here is a short overview of OptiFitness and Optimum Physical
Training.
The goal of your physical training is to become OptiFit.
OptiFitness is possessing the ability to use all the physical and mental qualities
making up human activity in a fluid, seamless and coordinated fashion to
successfully survive, flourish and excel in your natural, unpredictable
environment and meet the challenges of sport, work and life with excellence
under the greatest amount of circumstances.
The only way to get fit and stay fit, enjoy long lasting health and unveil your
best body is to create an optimum fitness environment that provides your body
with exactly what it needs for fitness, health and physique optimization.
OptiFitness, and ultimately the key to developing your best body, lies in the
"optimization" of all the physical abilities of human activity at any given time under
the greatest variety of circumstances.
Optimum Physical Training improves the ability to perform in all the areas of
cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility,
balance, accuracy and toughness to produce optimum performance results under
the greatest amount of circumstances... and the strong, lean, athletic body that is
the manifestation of these abilities.
The ultimate goal of Optimum Physical Training is to optimize all the physical
abilities needed to meet the challenges of work, sport and life with excellence in a
seamlessly fluid manner to successfully compete any physical task at any given
point in time.
Optimum Physical Training with proper diet and a healthy lifestyle allows you
to live in an environment that naturally creates the body and abilities that will
allow you to live life to the fullest.
In essence, OptiFitness is us at our human best... and Optimum Physical
Training is the way to cultivate and develop the best within us all.
13
My Difference Between
Bodyweight Exercise &
Calisthenics Exercise
Bodyweight exercise is any exercise using only the weight of your own body as
resistance to develop strength, power and/or endurance.
The upper body, trunk and lower body can be targeted for improvement... and often
more than one section of the body will be involved in the proper completion of
the movement.
Calisthenics comes from the Greek kalli meaning beautiful + sthenos meaning
strength... Beautiful Strength.
A modern day definition is any systematic, rhythmic bodily exercise performed
usually without apparatus... or a type of exercise using explosive movements to
develop muscular strength, power and/or endurance.
I have purposely separated bodyweight exercises and calisthenics exercise
because while both forms of exercise can be used for the improvement of strength,
power and/or endurance... calisthenics exercise can be used to effectively
target the cardiorespiratory system and burn fat as well.
In the future, exercises will be split up according to this distinction... and when
talking about the two together I will us the term bodyweight calisthenics
exercise.
14
odyweight calisthenics exercise uses only the weight of your own body as
resistance to develop the ability to squat, reach, twist, lunge, jump, land, push
and get up and down... all the physical abilities you need to meet the challenges
of sport, work and life with excellence.
Training with nothing more than your own body can produce gains in muscular
strength, power and endurance as well as improved cardiorespiratory
endurance and promote fat loss.
Using just your body, you can build lean muscle and lose fat without an
unneeded high risk of injury.
Bodyweight calisthenics are an incredibly effective and versatile form of exercise...
You can do them anywhere and anytime, they do not require expensive equipment
or costly gym memberships, you can do them in short bursts and you can
effectively train the entire body by using only a few movements.
Bodyweight calisthenics exercises are fundamental in any fitness program designed
to improve fitness, health and physique.
In fact, I believe they are so important... they should be the starting point, and
remain an integral part, of any physical fitness program.
Here are just some of the benefits of bodyweight calisthenics exercise:
y
Bodyweight exercises train the body in the way the body naturally moves.
Bodyweight exercises prepare the body for all other training methods.
15
Bodyweight Exercise
VS
Weight Lifting
Some say only body weight, some say only weight lifting... and some say both.
I believe in using all training methods available to produce optimum results.
Different training methods are like different tools in your tool box... and you should
strive to use the best tool for the job.
Therefore, in some instances, bodyweight exercise is superior... and in others
weight lifting reigns supreme.
While the debates can be heated... I fail to see why anyone should have to choose
between one or another.
You are free to choose the training method right for your goals, your needs, and
your wants... the one that optimizes improvement for you.
With that being said... I would like to stress the importance of bodyweight
calisthenics exercise for a well rounded and versatile physical training program.
Bodyweight calisthenics exercise is the logical starting point because you can not
safely use weighted resistance without having control over your own body first.
The commercial fitness industry has tried to get around this fact by using a wide
variety of machines allowing a novice to perform weighted exercises in relative
safety.
Machines are one physical training method I do not endorse unless for
rehabilitation reasons... for while initial gains can be seen with machines, long
term use lead to unnatural movement patterns and the neglecting of stabilizer
muscles essential for successful human activity.
You should start with bodyweight calisthenics exercise and then progress to
weighted resistance using free weights of different kinds... medicine balls,
dumbbells, barbells, kettlebells, sandbags, Indian clubs, etc.
However, once you have progressed to free weights... you should not eliminate
bodyweight exercises completely from your program.
Sometimes the successful completion of a task in sport, work and life will depend
on your ability move your body, where the weight of your body is the only
resistance... and sometimes the successful completion of a task will depend on
your ability to move an object through space.
16
The Everyday Athlete trains for OptiFitness... and the ability to meet the
challenges of sport, work and life with excellence under the greatest amount of
circumstances while having energy left over to enjoy recreational activities.
Both methods have their benefits when they are planned effectively and
performed consistently and progressively.
Many people think you need expensive equipment and costly gym memberships to
develop a high level of fitness, lasting health and an attractive physique...
and they use the inaccessibility of these things as excuses for not participating in
a physical training program.
Bodyweight calisthenics training is the most basic, accessible and available
training method available.
This is important... because the less excuses you have, the more likely you are to
perform the fitness program and succeed in meeting your goals.
With the accessibility of bodyweight calisthenics exercise... there are no more
excuses.
Done properly, consistently and progressively, bodyweight calisthenics exercise
can be one of the most rewarding, convenient and effective fitness programs
you can do.
17
18
19
A Tribute To
The Great Gama
The Great Gama, Ghulum Mohammed, was born
around 1888 in Amritsar in the Punjab.
In his lifetime, he became not only one of the most
feared wrestlers in all of India... but one of the
greatest wrestlers the world over.
The Great Gama, also known as the Lion of the
Punjab, died in Pakistan in 1953, and is still
remembered as one of the greatest wrestling champions
of all times.
The Great Gama was born into one of the top
wrestling families of India... and his training started
at the age of 5 under his father.
After his father's death, he continued to train under his grandfather and uncle,
who pushed him to fulfill his fathers wish of becoming a great wrestling
champion.
The Great Gama first became known at the age of 10 when he participated in a
national physical exercise competition.
This was not a wrestling competition, but rather and exercise endurance
competition.
Over 400 wrestlers from all over India gathered for a competition of bethaks, the
fundamental conditioning exercise of Indian wrestlers.
Bethaks are a form of bodyweight squat where the practitioner raises their heels
off the ground in the bottom of the squat... allowing the knees to extend past the
toes.
After hours of competition, all wrestlers except Gama retired from the field and he
was declared winner.
No one knows for sure how many bethaks he performed, but he was bed ridden for
a week... showing not only the physical strength of Gama, but also the mental
toughness needed to be a great champion.
At that time, Gama would routinely do 500 bethaks, 500 dands (a type of push
up exercise for upper body strength) and dig in a pit with a heavy hoe.
He would wrestle every day, even though he did not compete until he was 15.
Very quickly, he was recognized as being virtually unbeatable.
20
22
6 Ways to Make
Bodyweight Calisthenics Exercise
More Effective
any people believe resistance training using dumbbells, barbells and other
weighted devices are a much more effective way to train for strength and body
transformation.
Depending on the goals to be achieved... this may very well be the case.
While I contend weight lifting of many types should be a part of everyone's overall fitness plan... this option is not always available or recommended.
What if you have no prior experience with physical training?
But what if you can't get to the gym?
What if you don't have access to equipment?
What if those "effective" weight training sessions are far and few between?
Method 1
Use Lower Ab
Spine Stability
When your brain thinks your body is stable and there is no threat of injury... it will
activate the optimum amount of muscle fibers needed for a particular movement.
If your brain senses you will injure yourself... it will try to prevent this by not
allowing all the muscles to be activated.
Your core, the source of all power and stability in your body, can be made more
stable by pulling in your stomach below the navel.
You must contract the lower portion of your abs for this to be effective... which is
harder than just sucking in your stomach.
23
By contracting your lower abs, you make the spine more stable... sending the
message to the brain that it is alright to activate all the muscle fibers needed for
movement without the fear of injury.
To practice the feel of contracting the lower abs... lie on you back and place your
hands just below the navel.
Push your stomach out as far as you can, then contract the lower portion and hold
for 10 seconds.
Use your hands to feel the lower portion of your abs contracting.
Doing this before and during exercise can create a more stable core from which
you can exert forceful effort without the risk of injury.
Method 2
Use Rest Pause
By reducing elastic energy you can increase muscle involvement.
Your muscles build up elastic energy in the negative portion of the exercise...
energy that can is used on the positive portion of the exercise.
For example, when you squat down, your legs store elastic energy just like a coiled
spring... and use this energy to help complete the raising portion of the squat.
Using this elastic energy reduces the amount of work the muscles have to do.
Australian researches found it take 4 seconds for this elastic energy to disperse.
Therefore, pausing for 4 seconds in the down position will force more muscle to
be used in the positive movement because there will be no elastic energy helping.
This method can be very mentally challenging and has a high dropout rate...
therefore I suggest using it sparingly for progression, but not exclusively.
24
Furthermore, in the activities of sport, work and life you will take advantage of the
stored up elastic energy to complete movements... so you should also train to
optimize the use of this energy for optimum performance.
Method 3
Elongate Your Body
The longer your body is while performing a movement, the weaker it becomes...
making the stress on the muscles performing the exercise greater.
By increasing the distance between the muscles doing the work and the rest of
your body, the exercise becomes more difficult.
For example, performing a crunch with your arms across your chest is easier than
with your hands on your head... both being easier than with your arms
outstretched over your head.
The longer you make your body, the more difficult the exercise becomes.
25
Method 4
Reduce Contact
With The Floor
The less contact your body has with the floor, the more muscles it must use to
compensate.
The more contact with the ground, the more stable the body is.
Therefore, by making your body less stable by limiting contact with floor, your
body is forced to use more muscles for stabilization.
Doing exercises while lifting one foot or lifting a hand from the floor will increase
difficulty.
Method 5
Move In Multiple Directions
The human body can move front to back, up and down, side to side as well as
twisting movements.
Perform exercises moving in more than one direction and you increase the
difficulty of the movement.
Adding rotation by twisting your hips or torso to any movement likewise
increases difficulty.
Furthermore, real life activities in work, sport and life happen on all planes of
human movement... and not just in single planes of movement in a highly
controlled environment.
Not only will exercising in multiple directions add difficulty... it will better
prepare you for the real world in which you live.
26
Method 6
Increase Range of Motion
The further you have to move, the harder it
is... and the harder it is, the more muscle is
needed for completion.
Increasing the distance of each repetition
increases the difficulty of the exercise.
Move the floor further away by using a stable
object for your feet, hands or lower back.
As you look through the exercises you will see
these
methods
being
employed
either
separately or together to make the exercises
progressively harder and more effective.
Take these methods into account when you are
building your own fitness training program to
increase or decrease difficulty according to
your goals, needs, wants, abilities and
limitations.
27
28
SECTION 2
THE EXERCISES
29
30
here are countless exercises using just the weight of your own body as
resistance... and there are many ways to classify these exercises.
For simplicity sake, and for the purpose of the progressive training programs to
come, I have divided the exercises into the categories of Basic, Intermediate and
Advanced.
Each category is divided further into Upper Body, Trunk, Lower Body and
Calisthenics.
To simplify matters more, each exercise will be assigned a combination of letters
and numbers, as well as the name, for easy reference.
For example, BU#1 Yes Neck Nods means Basic Upper Body Exercise #1, Yes Neck
Nods.
This simple classifying system will come in handy when looking for exercise
descriptions in the book, designing your own workout programs and tracking
your progress.
Recommended
Max Reps Per Set
OptiFitness is about physical optimization and not physical maximization...
therefore, I do not recommend doing extremely high reps of any exercise.
To increase over-all repetition numbers and continue to progress... increase the
number of sets or circuits you perform instead.
Therefore, after each exercise name you will see a recommended max reps per
set number.
31
For example, BU#1 Yes Neck Nods (MRPS 20) means Basic Upper Body Exercise
#1, Yes Neck Nods, Max Reps per Set 20.
This will become clearer when I describe the workout progression systems in
detail later in the book.
While I believe these numbers to be reasonable... you may need to increase or
decrease this number depending on your personal goals, needs, abilities and
limitations.
32
(BU)
Basic
Upper Body
Exercises
33
34
(BU)
Basic Upper Body
Exercises
:: BU #1 :: Yes Neck Nods (MRPS 20)
Lay on your back with your knees
bent, feet flat on the ground and
arms at your sides.
Raise your head off the ground and
tuck your chin to your chest.
Lower your head to starting
position without returning your
head to the ground.
Repeat.
35
36
37
Raise yourself from the floor by straightening your elbows while keeping your legs
and pelvis on the ground... Keeping your elbows close to your body, arch your back
and look upward.
Pause at the top and lower yourself down... repeat.
Raise yourself from the floor by straightening your elbows... Keep your elbows close
to your body.
Pause at the top and lower yourself down... stopping before your chest hits the
ground.
38
39
40
41
42
(IU)
Intermediate
Upper Body
Exercises
43
44
(IU)
Intermediate Upper Body
Exercises
:: IU #1 :: Decline Push Up (MRPS 10)
Assume the push up position with your feet resting on a raised surface, like a chair.
Keep your knees locked and your body ridged.
Bend your elbows and lower your upper body toward the floor... pause 1 second and
return to the starting position to complete the push-up movement.
45
will
and
46
47
Walk your hands out in front of you until you are in the up push up position...
Perform a push up.
Walk your hands back towards your feet until you are in the crouched position...
stand and repeat.
48
Return to the starting position, perform another push-up and repeat on the right
side.
Continue in an alternating fashion.
49
50
51
3. Bend your elbows and lower your body until your arms are parallel to the ground.
52
5. Bend your elbows and lower your body until your arms are parallel to the ground.
53
This is an
excellent
exercise to
combine with
the pull up...
Giving you both
a push and pull
stimulus.
controlled
54
55
56
57
58
(AU)
Advanced
Upper Body
Exercises
59
60
(AU)
Advanced Upper Body
Exercises
:: AU #1 :: Front Bridge (MRPS 1 Minute)
Place a cushion or folded towel
on the ground for your head.
Kneel on all fours in front of the
towel... your hands on each
side of the towel.
Lower the front part of the head
to the towel as you raise your
butt in the air and raise on your
feet... use your hands for
support.
Roll slightly back and forth and side to side. Perform for time.
Make sure to use your hands in the beginning until you are sure your neck has
strengthened enough to support your body weight.
61
62
63
64
65
66
67
Do not kick
and jerk your
feet up... the
movement
should be
smooth and
controlled.
68
69
70
71
72
73
74
(BT)
Basic
Trunk
Exercises
75
76
(BT)
Basic Trunk
Exercises
:: BT #1 :: Farmer Burns Stomach Flattener (MRPS 2-5 Minutes)
(no photo)
Stand with your hands behind your head and fingers interlaced.
Breath in deeply as you stretch backwards as far as possible.
When your reach the farthest stretched position... exhale forcibly and contract the
stomach muscles as you return to the standing position.
This exercise can be performed anywhere and usually is done from 2-5 minutes.
Bend forward slightly while expelling ALL air out of the lungs.
Without inhaling, straighten up while pulling the stomach (diaphragm) under the rib
cage.
Hold for 8 seconds and then draw air in through the nose... repeat 2-5 minutes.
77
78
79
80
81
82
83
84
85
86
87
88
(IT)
Intermediate
Trunk
Exercises
89
90
(IT)
Intermediate Trunk
Exercises
:: IT #1 :: The Rower (MRPS 20)
Lay on the ground with your legs flat on the ground and your arms over your head.
Tuck your chin to your chest so your head is 1-2 inches off the ground... tighten your
abdominals and press your lower back into the ground.
Sit up and swing your arms forward while simultaneously bending at the hip and
knees... at the end of the movement your feet should be flat on the ground and
pulled close to the butt and your arms should be parallel to the ground.
Return to the starting position
and repeat.
This movement
should be
controlled and
done in a slow
to moderate
pace.
91
92
93
and
94
95
96
97
Contract your core as your lean forward and put your right arm under your right leg
reaching for your left heel.
Return to the leaning back position and repeat to the opposite side.
99
100
101
102
103
104
105
106
107
108
(AT)
Advance
Trunk
Exercises
109
110
(AT)
Advanced Trunk
Exercises
:: AT #1 :: Janda Sit Ups (MRPS 5)
Lay on your back with your knees bent and place your feet behind an immovable
object like a secure bar.
An alternative is to have a partner hold
your legs just below the calve muscles.
Your feet must be flat on the ground
so that you can pull against the bar or
partners hand.
This movement will disengage the hip
flexors from the sit-up movement.
With your arms crossed over your
chest, inhale as you use you
abdominal muscles to sit up.
When the resistance on the abdominal
muscles slackens - about half way up stop and exhale... Then inhale on the
downward movement and repeat.
Remember to pull with your legs against the resistance the entire time.
You must coordinate pulling with your legs, proper breathing and contraction of the
abdominal
muscles
for
proper execution of this
exercise.
This is a very demanding
exercise and isolates the
abdominals... so you should
not be able to perform
many repetitions.
111
Lie on your back with legs straight and a few inches off the floor and your arms by
your sides.
Exhale and tighten your abdominals while raising your legs up about 45 degrees and
reaching toward your toes with your arms.
You should be balancing on
your butt at this point.
Do this in a controlled
motion without swinging
legs or jerking the upper
body.
Slowly return
position.
to
starting
112
113
114
the
the
115
116
Make sure you do this in a controlled movement and your legs are straight.
Think of it as "blowing" your legs up.
Hold for 1 second at the top and then inhale as
you lower your legs.
117
118
No matter how well defined your abdominals muscles are... no one will see
them if they are covered with fat. The best thing you can do to have abs you
can see is to lose unwanted and unneeded fat.
Performing abdominal exercises will not reduce unwanted fat around your
middle. Working a specific part of your body will not reduce fat in that part of
the body... when fat loss occurs, it occurs over the entire body.
There are no specific exercises that will define the "cuts" in your abdominal
muscles. The cuts in your abdominal muscles are genetic.
119
If you only do "abdominal" exercises and neglect the rest of the core you will
develop an unbalanced and dysfunctional core... ultimately sabotaging your
physical performance. Developing a strong, balanced and functional core by
training the front, sides and back of the trunk is essential to over-all fitness.
Perform your core training at the end of your training session. You should try
to incorporate the core into all the other training by keeping the core
contracted and tight... you do not want them to be exhausted.
If you really want abdominal muscles you can see... your physical training must
be accompanied by proper eating habits. Watch what you eat.
Balance you abdominal training with exercises strengthening the lower back
and sides. Do not overdevelop one aspect of your core at the expense the
others... or you will diminish performance and invite injury.
With a strong, flexible and functional trunk you will be able to exert more force with
your extremities... allowing you to face the challenges of sport, work and life with
all the strength, power and coordination your body possesses.
120
(BL)
Basic
Lower Body
Exercises
121
122
(BL)
Basic Lower Body
Exercises
:: BL #1 :: Free Squat (MRPS 20)
Stand with feet hip-width apart.
Lower your body by bending your knees
until your thighs are parallel to the ground
and your knees are at 90 angles.
Make sure your feet stay flat on the
ground and your knees do not extend
beyond your toes... Use your arms for
balance.
Press off the ground and return to upright
position.
123
Adjust your
comfortable.
feet
position
until
you
are
125
126
127
128
(IL)
Intermediate
Lower Body
Exercises
129
130
(IL)
Intermediate Lower Body
Exercises
:: IL #1 :: Bethaks or Hindu Squats (MRPS 20)
Stand with feet hip-width apart and arms pressed close to chest.
Bring your hands down and lower your body by bending your knees.
Keep your hands down and back for balance.
At the bottom of the movement you should come up on
your toes... Making sure to keep your back straight.
Straighten legs by pushing off your toes and swinging
your arms forward... As you rise, press your heels to the
floor and rise your arms to chest level.
131
132
133
Repeat the
squat and
repeat... this
time pressing
your hands
overhead
134
135
136
137
138
Complete all
repetitions and
then switch sides
by elevating
opposite foot.
139
140
141
142
(AL)
Advanced
Lower Body
Exercises
143
144
(AL)
Advanced Lower Body
Exercises
:: AL #1 :: The Rock Up Squat (MRPS 10)
Lie on the ground, bring the knees
quickly to your chest as your roll up
onto your shoulders.
Reverse direction and roll up onto your
feet and stand.
Squat down, roll onto your back with
the knees to your chest again, and
repeat.
If you have trouble, try this exercise
while holding a weight... The added
weight helps create momentum and
pull the body forward into the crouch
position.
145
Continue in an
alternating fashion as
you move forward...
using your arms for
balance.
146
147
148
as
149
150
Is Squatting Bad
For Your Back and Knees?
Many people are under the impression that squatting is bad for your back and
knees and should be avoided.
Nothing could be further from the truth... squatting is a natural human
movement and should be trained as such.
Humans existed for thousands of years without furniture where they would squat
down and perform daily activities from the squat position.
Very few people have been injured performing the squat with proper form.
Proper Lower
Back Position
Many people are concerned with injuring the lower back during squatting exercises.
Using improper form can reduce the effective completion of the exercise and
greatly increase the risk of injury.
So what is the proper lower back position?
In a standing position, arch your lower back while bringing your chest up and out
and your shoulder blades back and down... your head should be facing straight
ahead while your eyes look slightly upward.
Think of the reaction you had when someone put snow down your back when you
were a kid.
Assume this position before any squatting movement and keep the position through
the entire movement for the best results... and use the same position if you are
trying to lift something off the ground.
Raise On
Your Toes?
If you were not supposed to be able to squat down with your back relatively straight
while coming up on your toes and having your knees extend past your toes...
then you wouldn't be able to.
I am in favor of training natural movement patterns to make them stronger.
It all comes down to common sense.
If you are doing bodyweight squats and there is no discomfort to your knees when
you squat down and your knees extend past your toes, such as IL #1 Hindu
Squats, then there should be no problem.
As a matter of fact, it can actually improve knee stability.
151
152
(BC)
Basic
Calisthenics
Exercises
153
154
(BC)
Basic Calisthenics
Exercises
:: BC #1 :: Marching (MRPS 15, 30, 45 or 60 seconds)
Slow March
Stand with your feet hip width apart and arms at your
sides or on your hips.
Raise your left knee so that your foot comes about 6
inches off the floor, then lower it to the floor in its
original position.
Raise your right leg up to the same height as your did
the left and return it to its original position.
Continue in an alternating fashion.
High March
Same as above except bring your knees up to hip level.
Quick March
Same as above except increase the pace to a slow
jogging pace.
This should be
done in a slow,
controlled
manner, 1-2
seconds down,
1-2 seconds
up... do not
bounce.
156
157
:: BC #7 :: Jumping Jacks
(MRPS 15, 30, 45 or 60
seconds)
Begin standing with your feet together
and arms at your sides.
Simultaneously jump your feet out
laterally and bring your arms in an
arcing motion over your head.
Then jump back to the starting position
in the same manner.
Continue in an alternating fashion.
158
159
160
(IC)
Intermediate
Calisthenics
Exercises
161
162
(IC)
Intermediate Calisthenics
Exercises
:: IC #1 :: Steam Engine (MRPS 15, 30,
45 or 60 seconds)
Stand with your hands lightly grasping your head.
Twist the left elbow to the right knee and then the
right elbow to the left knee.
Continue this back
alternating fashion.
and
forth
movement
in
an
at
moderate
163
164
165
Catch yourself
with your hands
and lower
yourself so your
face comes
close to the
ground.
Explosively push yourself back to the squat position and stand in one fluid motion.
Repeat.
166
Jump forward with both feet at the same time and plant your feet under your hips
while keeping your hands on the ground.
167
Tuck one leg under your body and keep the other extended.
With your weight on the balls of your feet, alternate legs as quickly as possible.
Head position is important... Your head should be up when the knee is fully tucked
and down during the transition period.
168
(AC)
Advance
Calisthenics
Exercises
169
170
(AC)
Advanced Calisthenics
Exercises
:: AC #1 :: Burpees (MRPS 15, 30, 45 or 60 seconds)
Bend knees and squat down, placing hands
shoulder-width apart on the ground.
Extend both legs backward while supporting
weight on extended arms.
Jump legs under body into low squat position.
Push off the floor and jump into the air while
you raise your hands overhead.
Repeat.
171
172
173
Animal
Calisthenics
Animal Calisthenics are bodyweight calisthenics exercises inspired by animal
movements.
I don't think I would have to argue too hard for you to agree that man's
dominance over animals is attributed to intelligence and invention... rather than
physical ability.
When you look at animals in nature you quickly notice they do not rely on one
particular physical attribute for survival... but rather the seamless combination
of physical abilities.
Animal Calisthenics can help your body perform as one complete unit while
simultaneously improving strength, cardiorespiratory endurance, coordination,
balance and agility.
174
175
176
177
178
Spring forward
and land on
your hands
and feet at the
same.
179
180
SECTION 3
THE WORKOUTS
181
182
The Over-All
OptiFitness
Progression
Strategy
183
184
The Over-All
OptiFitness Progression
Strategy
Progression is the key to successful training... because if you are not
progressing, your workouts quickly become nothing more than manual labor.
Most programs focus on overload progression... stressing the body above normal
capacity by the manipulation of intensity and volume.
Increasing the load increases the intensity, an increasing the repetitions
increases the volume.
For bodyweight calisthenics exercise however, the load is a fixed weight, your
bodyweight... therefore, most people only increase repetitions in order to progress.
This single progression approach limits progression... often leading to boredom,
overuse injury and the abandonment of the bodyweight calisthenics exercise
program.
Optimum Physical Training always strives to progress from...
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Low Intensity
Low Volume
Easy Exercises
Basic Movements
Isolated Movements
Single Training Methods
Single Focus Training
Highly Structured Workouts
to
to
to
to
to
to
to
to
High Intensity
High Volume
Difficult Exercises
Complex Movements
Compound Movements
Multiple Training Methods
Multiple Focus Training
Chaotic (Looking) Workouts
185
Remember, these are only suggestions... the final word on how you combine your
bodyweight calisthenics training and cardiorespiratory training is your
common sense.
Bodyweight Calisthenics
Program
Preparation Phase
Set
&
Alternating Set
Progression Strategies
Super Set
&
Giant Set
Progression Strategies
Cardiorespiratory Training
Recommendations
Aerobic Activity
Aerobic
Fartlek
or
Intervals
***Depending on Goals and Abilities
Aerobic
or
Fartlek
Intervals on Ocassion
***Reduce Intervals Due to Increased Intensity of Workouts
Circuit
&
PHA
Progression Strategies
OptiFit
Phase
Aerobic
Fartlek
***No Intervals Due to Intensity of Workouts
Aerobic
Fartlek or
Intervals
***Depending on Goals and Abilities
186
The
Preparation Phase
Workouts
The Preparation Phase is for people just getting into physical training, people who
have had a long layoff from training and people who are using bodyweight
calisthenics exercise for the first time.
This phase will prepare your body for physical activity and get you accustomed
to adding physical training into your lifestyle.
Therefore, I suggest everyone starts here... regardless of how fit your think you
are.
This phase will accustom your body to physical activity slowly and without a great
deal of stress... to the point the workouts could be used every day.
Moving forward to The Progression Phase is determined by your personal
advancements.
When you are unfit... physical improvements can be made for longer periods of
time using the same training methods.
Once a certain level of fitness has been achieved, the Preparation Phase
workouts will fail to promote further improvement... and are best used for
maintenance and recovery.
Use Prep Workout 1 or Prep Workout 2... or alternate between the two.
187
Prep Workout 1
Prepare & Repair
Every day... or at least 3 times a week.
One of the very best programs to prepare your body for physical activity is
already at your disposal... in Prepare and Repair.
Perform the Warm Up and then immediately go directly into the Cool Down.
This will aide you in two ways...
y
It will familiarize you with the Warm Up and Cool Down you should use for all
your physical training.
It will get your body accustomed to physical exercise and moving with a full
range of motion.
188
Recommended
Cardiorespiratory Training
Protocol
Aerobic Activity for at least 20 minutes 3 times a week.
If you are just starting out... walk.
Walking is one of the most basic, beneficial and underrated forms of physical
activity.
Read Better Than Traditional Cardio.
189
Prep Workout 2
Staff-Sergeant Moss's
Swedish System
Every day... or at least 3 times a week.
This workout is inspired from the turn of the century strongman Staff-Sergeant
Moss and his book The Handbook of Free Gymnastics.
Little is know about Staff-Sergeant Moss, except
he was...
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190
191
192
193
194
Curl your arms up so that your palms are facing your shoulders...
Extend your arms straight out in front of you with palms facing each other...
Raise your arms so they are straight over your head with palms facing each
other, while twisting to your right
Drop your arms to the sides with the palms facing upwards and face forward
Repeat this time twisting to the left
This should be done at a slow pace, pausing after each movement before continuing.
195
Raise yourself from the floor by straightening your elbows while keeping your knees
on the ground... Keeping your elbows close to your body.
Pause at the top and lower yourself down... stopping before your chest hits the
ground.
196
on
the
left
197
198
the
starting
position
and
199
200
201
Recommended
Cardiorespiratory Training
Protocol
Aerobic Activity for at least 20 minutes 3 times a week.
If you are just starting out... walk.
Walking is one of the most basic, beneficial and underrated forms of physical
activity.
Read Better Than Traditional Cardio.
202
The
Progression
Phase
Workouts
203
204
The
Progression Phase
Workouts
The Progression Phase is designed to use progressively more difficult training
protocols to stimulate improvement without relying solely on the increase of
repetitions.
In this way, you will be able to progressively increase the stress on the body to
promote physical improvements without becoming bored or developing overuse
injuries... allowing you the opportunity to safely take your fitness level to
new heights.
This phase will allow you to systematically progress from unfit to OptiFit.
There are 6 different training protocols... each with their own progression
strategy.
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The
The
The
The
The
The
Do not try to race through the different training protocols... as each one offers
its own unique challenges and opportunity to improve.
As you go from one strategy to another, you will notice the lines being blurred
between muscular strength, power and endurance bodyweight exercises and
cardiorespiratory endurance calisthenics exercises.
This is a key element of OptiFitness training... providing stimulus in the form of
physical exercise that challenges the body on many different levels and requires
the seamless integration of multiple physical abilities to successfully complete
the workout.
Ultimately, going through the entire process will teach you about your strengths
and weaknesses... as well as your body's reaction to different exercises and
methods of training.
This knowledge will allow you to take a more active role in designing the training
program right for you in the future... since we are all unique and have to plan our
training according to our own personal needs, wants, abilities and limitations.
The following diagram will help you comprehend the over-all Progression Phase.
205
How long you spend using each progression strategy will be determined by how
your body reacts to the training.
If you continue to improve using a particular strategy... stick with it.
If you feel you need to add another dynamic to your training to further
improvement... move to the next strategy.
Cycling through all the progression strategies should keep you busy and improving
for an extended period of time.
Theoretically, you could spend years in the Progression Phase without
diminishing effectiveness... due to the virtually inexhaustible amount of
exercise combinations and training protocols.
206
add it to your
If there is a particular exercise you believe will help you reach your goals... add
it to your program.
Experimenting with a wide variety of exercises allows you to find many exercises
you like, exercises you want to become skilled performing and exercises that will
help you reach your goals... add them all to your program at one time or
another.
I recommend changing 1/2 to all of the exercises in your program every 2-6
weeks... depending on your ability to continue progressing using the same
exercises.
207
Through experience, you will instinctually pick the best exercises to keep your
over-all fitness progressing.
In the end, every individual's fitness program will be different.
Find out what works best for you... and do it.
208
Progression Workout 1
Set Progression Strategy
Perform 3 days a week. (Ex. Monday, Wednesday, Friday)
Sets are groups of repetitions followed by a rest period... then usually more sets
of the same exercise.
As one of the most recognizable training protocols... sets are a logical place to
start the Progression Phase.
Build your program by picking exercises that give you a full body workout...
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2
2
2
2
Calisthenics Exercises
Upper Body Exercises
Lower Body Exercises
Trunk Exercises
Perform all sets of one exercise before moving on to the next exercise.
Do not strive to do extremely high repetitions of the exercises... work yourself up
to being able to perform the max reps per set and then add sets to increase overall rep numbers.
Step 1... Work yourself up to being able to do 1 set of each exercise at max reps
with 1 minute rest in between exercises.
Step 2... Work yourself up to being able to do 1 set of each exercise at max reps
with 30 seconds rest in between exercises.
Step 3... Increase the number of sets to 2 sets of each exercise at max reps with
1 minute rest in between exercises.
Step 4... Perform 2 sets of each exercise at max reps with 30 seconds rest in
between exercises.
Step 5... Continue in this fashion until you get to predetermined number of
sets... this number being determined by your needs, wants, abilities and limitations.
You can progress in this step by step manner until you are performing 10 sets of
each exercise at max reps with 30 seconds rest in between exercises.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Set Progression Strategy.
Printable, blank Workout Journal Sheets for the Set Progression Strategy are
located at the end of the book.
Once you feel you have optimized your performance of a wide variety of exercises
with the Set Progression Strategy... move on to the Alternating Sets Strategy.
209
Recommended
Cardiorespiratory Training
Protocol
While the Set Progression Strategy will place some stress on the cardiorespiratory
system... the rest periods allow for recuperation.
To optimize your cardiorespiratory endurance you need to augment your
bodyweight calisthenics training with separate cardiorespiratory training...
either performed on the same day or alternate days.
Pick one of the following protocols depending on your fitness level...
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner
practitioner.
or...
Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate
practitioner.
or...
Intervals for at least 10 minutes 3 times a week... for the advanced practitioner.
or...
A combination of the above... for optimum cardiorespiratory improvement
stimulus.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
210
DATE:
Target Rest
o 1 Min o 30 Sec
Accomplished
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions:
Time to change exercises
o Yes o No
o Yes o No
o Yes o No
Remarks:
211
Progression Workout 2
Alternating Set Progression Strategy
Perform 3 days a week. (Ex. Monday, Wednesday, Friday)
Remember, sets are groups of repetitions followed by a rest period... then
usually more sets of the same exercise.
Alternating Sets are groups of repetitions followed by a rest period... then
followed by sets of a different exercise.
By alternating between different exercises, your muscles will get a greater rest
period... allowing you to effectively add more exercises to your workout.
Build your program by picking exercises that give you a full body workout...
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y
2
3
3
3
Calisthenics Exercises
Upper Body Exercises
Lower Body Exercises
Trunk Exercises
Perform one set of one exercise, rest and move on to the next exercise (This is
different than circuit training because of the rest periods involved).
Do not strive to do extremely high repetitions of the exercises... work yourself up
to being able to perform the max reps per set and then add sets to increase overall rep numbers.
Step 1... Work yourself up to being able to go through the entire workout once at
max reps, resting 1 minute in between exercises.
Step 2... Work yourself up to being able to go through the entire workout once at
max reps, resting 30 seconds in between exercises.
Step 3... Go through the entire workout twice at max reps, resting 1 minute in
between exercises.
Step 4... Go through the entire workout twice at max reps, resting 30 seconds in
between exercises.
Step 5... Continue in this fashion until you get to predetermined number of
sets... this number being determined by your needs, wants, abilities and limitations.
You can progress in this step by step manner until you are performing the entire
workout a total of 10 times, performing 10 sets of each exercise at max reps
with 30 seconds rest in between exercises.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Alternating Set Progression Strategy.
Printable, blank Workout Journal Sheets for the Alternating Set Progression
212
Recommended
Cardiorespiratory Training
Protocol
While the Alternating Set Progression Strategy will place some stress on the
cardiorespiratory system... the rest periods allow for recuperation.
To optimize your cardiorespiratory endurance you need to augment your
bodyweight calisthenics training with separate cardiorespiratory training...
either performed on the same day or alternate days.
Pick one of the following protocols depending on your fitness level...
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner
practitioner.
or...
Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate
practitioner.
or...
Intervals for at least 10 minutes 3 times a week... for the advanced practitioner.
or...
A combination of the above... for optimum cardiorespiratory improvement
stimulus.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
213
DATE:
Alternating Set
Progression Strategy
# SETS:
Calisthenics Exercises
1.-
*Perform all sets of one exercise rest traget rest period and move on
to the next exercise. Repeat for desired number of Alternating Sets.
Max. Repetition Target
Target Rest
1
Min
o
o 30 Sec
Accomplished
Yes
o
o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
0 1 Min
0 30 Seg
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
0 1 Min
0 30 Seg
o Yes o No
3.Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
3.-
o 1 Min
o 30 Sec
o Yes o No
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions:
Time to change exercises
o Yes o No
o Yes
o Reduce o Increase
o Yes
o No
Remarks:
214
Progression Workout 3
Super Set Progression Strategy
Perform 3 days a week. (Ex. Monday, Wednesday, Friday)
Super Sets are when you perform two exercises for the same body section
(upper, trunk, lower) in a row with no rest in between... constituting one super set.
By performing super sets you will increase the intensity of the workout because no
rest is taken between the two exercises in the super set... increasing the stress
placed on the muscles as well as the cardiorespiratory system.
Although you will be performing more over-all exercises than previous training
protocols, the time to complete the entire workout is not greatly increased due to
the decrease in rest between exercises.
When choosing exercises to perform... try to pick opposing movement patterns,
such as 1 push exercise and 1 pull exercise, for the best results.
Perform both exercises in the super set, rest and then move on to the next super
set.
Build your program by picking exercises that give you a full body workout...
y
y
y
y
2
4
4
4
Calisthenics Exercises
Upper Body Exercises
Lower Body Exercises
Trunk Exercises
(1
(2
(2
(2
super
super
super
super
set)
sets)
sets)
sets)
Step 1... Work yourself up to being able to go through the entire workout once at
max reps, performing the exercises in the super sets without rest... and resting 1
minute in between super sets.
Step 2... Work yourself up to being able to go through the entire workout once at
max reps, performing the exercises in the super sets without rest... and resting
30 seconds in between super sets.
Step 3... Go through the entire workout twice at max reps, performing the
exercises in the super sets without rest... and resting 1 minute in between super
sets.
Step 4... Go through the entire workout twice at max reps, performing the
exercises in the super sets without rest... and resting 30 seconds in between
super sets.
Step 5... Continue in this fashion until you get to predetermined number of
sets... this number being determined by your needs, wants, abilities and limitations.
You can progress in this step by step manner until you are performing the entire
workout a total of 5 times, performing 5 sets of each exercise at max reps with
no rest between exercises in the super set and 30 seconds rest in between super
215
sets.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Super Set Progression Strategy.
Printable, blank Workout Journal Sheets for the Super Set Progression
Strategy are located at the end of the book.
Once you feel you have optimized your performance of a wide variety of exercises
with the Super Set Progression Strategy... move on to the Giant Sets Strategy.
Recommended
Cardiorespiratory Training
Protocol
The Super Set Progression Strategy will place added stress on the
cardiorespiratory system... since the only rest periods will be between super sets.
Augment
your
bodyweight
calisthenics
training
with
separate
cardiorespiratory training accordingly... either performed on the same day or
alternate days.
Pick one of the following protocols depending on your fitness level...
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner
practitioner.
or...
Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate
and advanced practitioner.
or...
A combination of the above with Intervals done for at least 10 minutes on
occasion... for optimum cardiorespiratory improvement stimulus.
Since your cardiorespiratory system will be stressed during the bodyweight
calisthenics workouts, intervals should be used more sparingly... 10 minutes once
a week would be sufficient.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
216
DATE:
*Perform both exercises in the super set without rest; rest and
move on to the next superset. Repeat for desired number of Supersets.
2.-
o Yes o No
o 1 Min
o Yes o No
o 30 Sec
Accomplished
Superset 2
Upper Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 3
Upper Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 4
Lower Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 5
Lower Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 6
Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 7
Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Evaluation
Time to change exercises
o Yes
o No
o Yes
o No
Remarks:
217
Progression Workout 4
Giant Set Progression Strategy
Perform 3 days a week. (Ex. Monday, Wednesday, Friday)
Giant Sets are when you perform multiple exercises for the same body section
(upper, trunk, lower) in a row with no rest in between... constituting one giant set.
By performing giant sets you will increase the intensity of the workout because no
rest is taken between multiple exercises in the giant set... increasing the stress
placed on the muscles as well as the cardiorespiratory system.
Although you will be performing a similar quantity of over-all exercises as in the
Super Set Progression Strategy, the time to complete the entire workout will not
be greatly increased due to the decrease in rest between exercises.
When choosing exercises to perform... try to pick exercises that flow easily from
one to the other for the best results.
Perform all exercises in the giant set, rest and then move on to the next giant set.
Build your program by picking exercises that give you a full body workout...
y
y
y
y
3
4
4
4
Calisthenics Exercises
Upper Body Exercises
Lower Body Exercises
Trunk Exercises
(1
(1
(1
(1
giant
giant
giant
giant
set)
set)
set)
set)
Step 1... Work yourself up to being able to go through the entire workout once at
max reps, performing the exercises in the giant sets without rest... and resting 2
minutes in between giant sets.
Step 2... Work yourself up to being able to go through the entire workout once at
max reps, performing the exercises in the giant sets without rest... and resting 1
minute in between giant sets.
Step 3... Go through the entire workout twice at max reps, performing the
exercises in the giant sets without rest... and resting 2 minutes in between giant
sets.
Step 4... Go through the entire workout twice at max reps, performing the
exercises in the giant sets without rest... and resting 1 minute in between giant
sets.
Step 5... Continue in this fashion until you get to predetermined number of
sets... this number being determined by your needs, wants, abilities and limitations.
You can progress in this step by step manner until you are performing the entire
workout a total of 5 times, performing 5 sets of each exercise at max reps with
no rest between exercises in the giant set and 1 minute rest in between giant sets.
218
Study the following example Workout Journal Sheets for a more comprehensive
understanding of the Giant Set Progression Strategy.
Printable, blank Workout Journal Sheet for the Giant Set Progression Strategy
are located at the end of the book.
Once you feel you have optimized your performance of a wide variety of exercises
with the Giant Set Progression Strategy... move on to the Circuit Strategy.
Recommended
Cardiorespiratory Training
Protocol
The Giant Set Progression Strategy will place added stress on the
cardiorespiratory system... since the only rest periods will be between giant sets.
Augment
your
bodyweight
calisthenics
training
with
separate
cardiorespiratory training accordingly... either performed on the same day or
alternate days.
Pick one of the following protocols depending on your fitness level...
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner
practitioner.
or...
Fartlek Activity for at least 20 minutes 3 times a week... for the intermediate
and advanced practitioner.
or...
A combination of the above with Intervals done for at least 10 minutes on
occasion... for optimum cardiorespiratory improvement stimulus.
Since your cardiorespiratory system will be stressed during the bodyweight
calisthenics workouts, intervals should be used more sparingly... 10 minutes once
a week in combination with Aerobic or Fartlek Activity would be sufficient.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
219
DATE:
*Perform all exercises in the giant set without rest; rest target
rest period and move on to the next giant set. Repeat for
desired number of giant sets.
# GIANT SETS:
Giant Set 1
Calisthenics Exercises
1.-
Max. Rep.
Target
Accomplished
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 2
Upper Body Exercises
1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
4.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 3
Lower Body Exercises
1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
4.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 4
Trunk Exercises
1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
4.-
o 2 Min
o 1 Min
o Yes o No
Evaluation:
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Yes
o Reduce o Increase
o Yes
o No
Remarks:
220
Progression Workout 5
Circuit Progression Strategy
Perform 3 days a week. (Ex. Monday, Wednesday, Friday)
Circuits are when you perform multiple exercises for different body sections in a
row with no rest in between... constituting one complete circuit.
By performing circuits you will increase the intensity of the workout because no
rest is taken between the exercises in the circuit... increasing the stress placed on
the muscles and cardiorespiratory system as well as burning fat.
Although you will be performing a similar quantity of over-all exercises as in the
previous workouts, the time to complete the entire workout will not be greatly
increased due to the absence of rest between exercises.
When choosing exercises to perform... try to pick exercises that flow easily from
one body section to the other and alternate between bodyweight exercises and
calisthenics exercises for the best results.
Build your program by picking exercises that give you a full body workout...
y
y
y
y
2-4
2-4
2-4
2-4
Calisthenics Exercises
Upper Body Exercises
Lower Body Exercises
Trunk Exercises
Step 1... Work yourself up to being able to go through the entire workout once at
max reps, performing the exercises in the circuit without rest.
Step 2... Work yourself up to being able to go through the entire workout twice at
max reps, performing the exercises in the circuit without rest... and resting 2
minute in between circuits.
Step 3... Go through the entire workout three times at max reps, performing the
exercises in the circuits without rest... and resting 2 minutes in between circuits.
Step 4... Continue in this fashion until you get to predetermined number of
sets... this number being determined by your needs, wants, abilities and limitations.
You can progress in this step by step manner until you are performing the circuits
a total of 5 times, performing 5 sets of each exercise at max reps with no rest
between exercises in the circuit and 2 minutes rest in between circuits.
If you want to make the circuits more difficult... rest less than 2 minutes between
circuits.
Study the following example Workout Journal Sheets for a more comprehensive
understanding of the Circuit Progression Strategy.
Printable, blank Workout Journal Sheet for the Circuit Progression Strategy
221
Recommended
Cardiorespiratory Training
Protocol
The Circuit Progression Strategy will place considerable stress on the
cardiorespiratory system... since the only rest periods will be between circuits.
Augment
your
bodyweight
calisthenics
training
with
separate
cardiorespiratory training accordingly... either performed on the same day or
alternate days.
Pick one of the following protocols depending on your fitness level...
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner,
intermediate and advanced practitioner.
or...
A combination of the above with Fartlek Activity for at least 20 minutes on
occasion or Intervals done for at least 10 minutes on occasion... for optimum
cardiorespiratory improvement stimulus.
Since your cardiorespiratory system will be stressed during the bodyweight
calisthenics workouts, Fartlek and Intervals should be used more sparingly... 20
minutes once a week for Fartlek or 10 minutes once a week for Intervals would be
sufficient in combination with Aerobic Activity.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
222
DATE:
Circuit Progression
Strategy:
# CIRCUITS:
Calisthenics Exercises (2-4)
*Perform all exercises in the circuit without rest; rest target rest period
and repeat for desired number of circuits.
1.-
Accomplished
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
Evaluation:
o Some no - Repeat
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Yes
o No
223
Progression Workout 6
Peripheral Heart Action (PHA)
Progression Strategy
Perform 3 days a week. (Ex. Monday, Wednesday, Friday)
Peripheral Heart Action (PHA) is when you alternate between upper body and
lower body exercises with very little or no rest in between exercises.
The idea is to keep the blood flowing from one part of your body (upper) to the
other (lower) while simultaneously stressing the muscles and cardiorespiratory
system.
Former Mr. America Bob Gajda developed this method in the late 1960s... and
many famous athletes, such as Bruce Lee, have used it to simultaneously
increase cardiorespiratory endurance and burn fat while maintaining muscle.
PHA is a perfect example of flowing from one exercise to another as well as from
one form of stress to another (muscular and cardiorespiratory) in a fluid manner.
By performing PHA you will increase the intensity of the workout because no rest is
taken between the exercises in the exercise groups... increasing the stress placed
on the muscles and cardiorespiratory system as well as burning fat.
Although you will be performing a similar quantity of over-all exercises as in the
previous workouts, the time to complete the entire workout will not be greatly
increased due to the absence of rest between exercises.
When choosing exercises to perform... try to pick exercises that flow easily from
one body section (upper) to the other (lower) and add some calisthenics
exercises for the best results.
Build your program by picking exercises that give you a full body workout...
Group 1
y
y
y
y
1
1
1
1
Calisthenics Exercise
Upper Body Exercise
Lower Body Exercise
Trunk Exercise
Group 2
y
y
y
Group 3
y
y
1 Calisthenics Exercise
1 Upper Body Exercise
224
y
y
Complete Group 1 three times at max reps with no rest between exercises
Rest 30 seconds
Complete Group 2 three times at max reps with no rest between exercises
Resting 30 seconds
Complete Group 3 three times at max reps with no rest between exercises
Complete Group 1 three times at max reps with no rest between exercises
Complete Group 2 three times at max reps with no rest between exercises
Complete Group 3 three times at max reps with no rest between exercises
Step 5... Continue in this fashion until you get to predetermined number of
sets... this number being determined by your needs, wants, abilities and limitations.
You can progress in this step by step manner until you are performing the PHA
Groups a total of 5 times, performing 5 sets of each exercise at max reps with no
rest between exercises in the PHA workout and no rest in between exercises or
groups.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the PHA Progression Strategy.
Printable, blank Workout Journal Sheets for the PHA Progression Strategy are
located at the end of the book.
Once you feel you have optimized your performance of a wide variety of exercises
with the PHA Progression Strategy... you can return to the beginning of the
Progression Phase and do everything over again with different exercises or
move on to the OptiFitness Phase.
225
Recommended
Cardiorespiratory Training
Protocol
The PHA Progression Strategy will place considerable stress on the
cardiorespiratory system... since you will be striving to have no rest between
exercises or groups.
Augment
your
bodyweight
calisthenics
training
with
separate
cardiorespiratory training accordingly... either performed on the same day or
alternate days.
Pick one of the following protocols depending on your fitness level...
Aerobic Activity for at least 20 minutes 3 times a week... for the beginner,
intermediate and advanced practitioner.
or...
A combination of the above with Fartlek Activity for at least 20 minutes on
occasion or Intervals done for at least 10 minutes on occasion... for optimum
cardiorespiratory improvement stimulus.
Since your cardiorespiratory system will be stressed during the bodyweight
calisthenics workouts, Fartlek and Intervals should be used more sparingly... 20
minutes once a week for Fartlek or 10 minutes once a week for Intervals would be
sufficient in combination with Aerobic Activity.
The PHA Protocol will be difficult on the entire body... so take complete rest
when you think it is necessary to properly recover.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
226
DATE:
Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period.
Progression Strategy:
Repeat for Group 2, then Group 3. Repeat for desired number of
group (PHA) circuits.
Max. Repetition
Target
Accomplished
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
1.-
o 30 Sec
o None
o Yes o No
Evaluation:
o Some no - Repeat
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Stop
o Continue
o Yes
o Reduce o Increase
o Yes
o No
Remarks:
227
Improve Specific
Exercises With
Pyramids & Ladders
There are some exercises that need special attention in order to promote
improvement and increase max repetition numbers... pull ups, push ups and free
squats to name a few.
If you run into exercises that you just can't seem to improve, the following two
training protocols will help.
Both strategies allow you to do more over-all repetitions in a workout...
promoting improvement.
Pyramids
A Pyramid is performed by progressively increasing the number of repetitions
separated by a short rest... and then working back down by decreasing the
number of repetitions separated by a short rest.
The rest period should be the same as the previous work period.
For example... a 1-3 repetition pyramid would be 1.2..3...3...2..1., where the
numbers represent the number of repetitions, and the (.) represents the counts of
rest.
y
y
y
y
y
y
One repetition, rest for the amount of time to complete one repetition
Two repetitions, rest for the amount of time to complete two repetitions
Three repetitions, rest for the amount of time to complete three repetitions
Three repetitions, rest for the amount of time to complete three repetitions
Two repetitions, rest for the amount of time to complete two repetitions
One repetition, rest for the amount of time to complete one repetition
How many complete pyramids you perform is up to your level of ability for that
particular exercise.
By splitting the repetitions into smaller units with small rests in between you will
be able to perform more overall repetitions in the workout than if you tried to
complete sets of maximum repetitions... more work meaning greater
improvement.
Essentially, the pyramid has a warm up phase, max effort phase and cool down
phase built in.
228
Ladders
A Ladder is performed by progressively increasing the number of repetitions
separated by a short rest... and then returning to the beginning and repeating
the progression.
The rest period should be the same as the previous work period.
For
example...
3
steps
of
a
1-5
ladder
would
be
1.2..3...4....5.....1.2..3...4....5.....1.2..3...4....5....., where the numbers represent
the number of repetitions, and the (.) represents the counts of rest.
y
y
y
y
y
y
One repetition, rest for the amount of time to complete one repetition
Two repetitions, rest for the amount of time to complete two repetitions
Three repetitions, rest for the amount of time to complete three repetitions
Four repetitions, rest for the amount of time to complete four repetitions
Five repetitions, rest for the amount of time to complete five repetitions
Start at the beginning with one repetition...
How many complete steps of the ladder you perform is up to your level of ability
for that particular exercise.
By splitting the repetitions into smaller units with small rests in between you will
be able to perform more overall repetitions in the workout than if you tried to
complete sets of maximum repetitions... more work meaning greater
improvement.
The ladder strategy produces less fatigue than the pyramid strategy, allowing you
the possibility to complete more over-all repetitions... but I would experiment with
both.
To optimize volume without overtraining, you should stop each ladder one or two
reps short of your limit... if you could successfully complete 10 reps of an exercise,
stop at 8.
229
The
OptiFitness Phase
Workouts
Once you have spent a considerable amount of time in the Progression Phase
and have improved performance for a wide variety of exercises in the Basic,
Intermediate and Advanced Levels... you will be approaching OptiFitness for
bodyweight calisthenics exercise.
When you approach OptiFitness... physical adaptations happen faster so you need
more variation.
You are now ready for Synergy Conditioning... the process of using the
combination of multiple training methods, intensities and stresses simultaneously
to bring about the greatest amount of physical adaptation.
As a result of the Progression Phase, your performance of individual exercises
have improved, as well as the seamless integration and coordination of physical
abilities to successfully complete workouts.
You are now ready to add some challenges to your physical training.
In the previous training protocols you knew the outcome you were working
toward (how many reps, sets, circuits, duration, etc.) before you started.
The OptiFitness Phase will be more competitive... the competition being with
yourself and previous performances.
Instead of workouts, the physical training in the OptiFitness Phase will take on
the appearance of physical challenges... and for most, this will be the most
mentally and physically rewarding type of training.
The OptiFitness Phase will train you to be optimally prepared to meet the
challenges of sport, work and life with excellence while simultaneously developing
and maintaining the body exemplifying such abilities.
You will maintain the body you build during the Progression Phase and further
develop the all-purpose body you were always meant to have... while
simultaneously developing a competitive edge that will take you far in life.
OptiFitness Phase Workouts should be performed 3 times a week... without
performing the same workout consecutively.
Keep track of your performance for a particular workout, and when you do the
same workout in the future... try to beat you previous performance.
The following are ten examples of OptiFitness Phase Workouts...
230
Recommended
Cardiorespiratory Training
Protocol
Since you are in the OptiFit section... you are enjoying a high level of over-all
fitness for bodyweight calisthenics exercises as well as the different
cardiorespiratory training protocols.
Therefore, you have enough experience with the different exercises and your
body's reaction to the different types of training to be able to pick one of the
following protocols best suiting your needs, wants, limitations and abilities...
Aerobic Activity for at least 20 minutes 3 times a week.
or...
Fartlek Activity for at least 20 minutes 3 times a week.
or...
Intervals for at least 10 minutes 3 times a week.
or...
A combination of the above... depending on the level of stress placed on the body
by the particular workout.
Remember to use a wide variety of training methods to optimize performance
improvement, ward off boredom and reduce the risk of overuse injuries.
Read Better Than Traditional Cardio.
231
OptiFitness Workout 1
Bodyweight Calisthenics
Reps for Time Workout
Bodyweight Calisthenics Reps for Time is when you pick a combination of
bodyweight exercises and calisthenics exercises and perform the max reps in
a circuit... and record the time it takes to complete all of the predetermined
number of circuits.
Rest periods between exercises and circuits are completely up to you... the idea is
to progress by performing the same workout faster in the future.
When choosing exercises to perform... try to pick exercises that flow easily from
one to the other for the best results.
Build your program by picking exercises that give you a full body workout...
y
y
y
1 Bodyweight Exercise
1 Calisthenics Exercise
1 Bodyweight Exercise
232
DATE:
Bodyweight Calisthenics
Reps for Time Workout
# Circuits:
Bodyweight Exercise
1.Calisthenics Exercise
1.Bodyweight Exercise
1.-
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Reduce o Increase
o Yes
o Stop o Increase
233
OptiFitness Workout 2
Bodyweight/Animal Calisthenics
For Time Workout
Bodyweight/Animal Calisthenics For Time is when you pick a combination of
bodyweight exercises and animal calisthenics exercises and perform max reps
of bodyweight exercises and timed sets of animal calisthenics in a circuit... and
record the time it takes to complete all of the predetermined number of circuits.
Rest periods between exercises and circuits are completely up to you... the idea is
to progress by performing the same workout faster in the future.
When choosing exercises to perform... try to pick exercises that flow easily from
one to the other for the best results.
Build your program by picking exercises that give you a full body workout...
y
y
y
1 Bodyweight Exercise
1 Animal Calisthenics Exercise
1 Bodyweight Exercise
Bodyweight/Animal
234
DATE:
Bodyweight / Animal
Calisthenics for Time
# Circuits:
Bodyweight Exercise
1.Animal Calisthenics Exercise
1.Bodyweight Exercise
1.-
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Reduce o Increase
o Yes
o Stop o Increase
Remarks:
235
OptiFitness Workout 3
Timed Rounds Workout
Timed Rounds is when you pick a combination of bodyweight exercises and
calisthenics exercises and perform a group of exercises in timed sets in a
circuit, take a short rest and perform another group of exercises in timed sets in
a circuit... and record the time it takes to complete all of the predetermined
number of circuits.
There should be no rest between exercises and you should try to perform the
greatest amount of repetitions with good for as possible in the time allowed.
The idea is to progress by performing the same workout in the future while
performing more reps per exercise.
When choosing exercises to perform... try to pick exercises that flow easily from
one to the other for the best results.
Build your program by picking exercises that give you a full body workout...
y
y
Step 1... Perform 1 minute of each exercise in Group 1 as a circuit with no rest
between exercises.
Step 2... Rest for 1 minute.
Step 3... Perform 1 minute of each exercise in Group 2 as a circuit with no rest
between exercises.
Step 4... Continue in this fashion until you complete all of the predetermined
number of circuits and... record the amount of repetitions completed
successfully for each minute segment.
Try to do the same workout in the future and try to increase the amount of
repetitions for timed round.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Timed Rounds.
Printable, blank Workout Journal Sheets for the Timed Rounds are located at
the end of the book.
236
DATE:
Timed Rounds
Workouts
Group 1
1.-
Reps to Beat
Successful
o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.Rest 1 Minute
Group 2
1.-
o Yes o No
o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.-
o Yes o No
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Evaluation
Time to change exercises
o Yes
o No
o Reduce o Increase
o Yes
o Stop o Increase
Remarks:
237
OptiFitness Workout 4
(EDT) Escalating Density Training
Time Zone Workout
EDT Time Zones are where you pick an exercise, or group of exercises, and try to
perform as many repetitions as you can in a predetermined time period.
Split the exercise repetitions into manageable chunks and perform as many sets
as you can with as little rest as possible in between sets for a predetermined
time period.
Rest periods between these mini sets are completely up to you... the idea is to
progress by performing the same workout in the future while doing more over-all
repetitions per time period.
One of the major advocates for EDT is Charles Staley... a highly respected
strength and conditioning coach.
When choosing exercises to perform... pick exercises having opposing movement
patterns (push and pull) or effecting the muscle groups in an opposing manner.
Build your program by picking exercises that give you a full body workout...
y
y
y
Step 1... Perform the first exercise in manageable mini sets with limited rest for
the greatest amount of over-all repetitions in 5 minutes.
Step 2... Rest 2 minutes
Step 3... Perform the next two exercises in manageable mini sets in circuit
fashion with limited rest for the greatest amount of over-all repetitions in 10
minutes.
Step 4... Rest 2 minutes.
Step 5... Perform the next two exercises in manageable mini sets in circuit
fashion with limited rest for the greatest amount of over-all repetitions in 10
minutes.
Try to do the same workout with the same exercises in the future and increase
the amount of over-all repetitions for each exercise in each time zone.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the EDT Time Zones.
Printable, blank Workout Journal Sheets for the EDT Time Zones are located at
the end of the book.
238
DATE:
Successful
o Yes o No
# Mini Sets
Rest 2 Minutes
Time Zone 2: 10 Minutes
Bodyweight Calisthenics Exercise
1.-
o Yes o No
2.-
o Yes o No
# Mini Sets
Rest 2 Minutes
Time Zone 3: 10 Minutes
Bodyweight Calisthenics Exercise
1.-
o Yes o No
2.-
o Yes o No
# Mini Sets
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
o Yes o No
Remarks:
239
OptiFitness Workout 5
Tabata Interval Workout
Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of
Fitness and Sports in Tokyo, Japan.
The basic concept of this Interval Training method is to do intense exercise for 20
seconds, rest 10 seconds and repeat for 8 cycles.
The entire workout per exercise is only takes 4 minutes... 3:50 to be exact.
To track progress, count the number of repetitions performed for each of the 8
cycles... and record the lowest number.
The idea is to progress by performing the same workout in the future while being
able to improve your previous score.
Build your program by picking exercises that can be performed at a quick pace for
20 seconds without rest...
y
Step 1... Perform 20 seconds of repetitions for exercise #1, stop for 10 seconds
and repeat for a total of 8 complete cycles.
Step 2... Rest from between 10 seconds and 2 minutes.
Step 3... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds
and repeat for a total of 8 complete cycles.
Step 4... Rest from between 10 seconds and 2 minutes.
Step 5... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds
and repeat for a total of 8 complete cycles.
Try to do the same workout in the future and try to decrease the amount of rest
between exercises and/or increase the lowest number of repetitions per cycle.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Tabata Intervals.
Printable, blank Workout Journal Sheets for the Tabata Intervals are located at
the end of the book.
240
DATE:
Tabata Interval
Workout
Bodyweight Calisthenics Exercise 1
1.Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 2
1.Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 3
1.-
Reps to Beat
Successful
o Yes o No
o Yes o No
o Yes o No
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
o Yes o No
o Yes o No
241
OptiFitness Workout 6
Blackjack Workout
The Blackjack Workout is when you take two exercises and start one exercise at
1 repetition and progressively work up to 20... While you simultaneously take
the other exercise and start at 20 and work progressively down to 1 repetition.
Try to limit rest to a minimum.
The idea is to progress by performing the same workout in the future while
reducing the over-all time of the entire workout.
Build your program by picking exercises that give you a full body workout...
y
242
DATE:
Blackjack Workout
1 | 20
Bodyweight Calisthenics Exercise 1
1.20 | 1
Bodyweight Calisthenics Exercise 2
1.-
Time to Beat
Time
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
Remarks:
o Yes o No
243
OptiFitness Workout 7
Watch the Clock Workout
The Watch the Clock Workout is when you take three exercises and perform a
predetermined number of repetitions for each exercise every minute for as many
minutes as you can.
Rest will be determined by how fast you complete all of the repetitions and how
much time in the minute is left over.
The idea is to progress by performing the same workout in the future while being
able to go for more continuous minutes.
Build your program by picking exercises that give you a full body workout...
y
Step 1... Perform the predetermined repetitions for each exercise in the first
minute.
Step 2... Rest until the start of minute 2.
Step 3... Perform the predetermined repetitions for each exercise in the second
minute.
Step 4... Rest until the start of minute 3.
Step 5... Continue in this fashion until you cannot perform the predetermined
number of repetitions within the minute time period.
Try to do the same workout in the future and try to go for more continuous
minutes.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Watch The Clock Workout.
Printable, blank Workout Journal Sheets for the Watch The Clock Workout are
located at the end of the book.
244
DATE:
Bodyweight Exercise
1.2.3.-
Repetitions
Minutes
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes o No
o Yes
o Reduce o Increase
Remarks:
245
OptiFitness Workout 8
Aerobic Interruption Workout
The Aerobic Interruption Workout is when you perform an aerobic activity for a
predetermined length of time, stopping at predetermined breaks to perform a
circuit of 3 exercises.
Interrupting the aerobic activity in this manner will break your rhythm and place
greater stress on your muscles and cardiorespiratory system.
The idea is to progress by performing the same workout in the future while
increasing the frequency of the interruptions and/or increasing the repetitions
of the bodyweight calisthenics exercises.
Build your program by picking exercises that give you a full body workout...
y
y
1 Aerobic Activity
3 Bodyweight Calisthenics Exercises
Step 1... Perform the aerobic activity and stop at the predetermined break.
Step 2... Perform a circuit of all the exercises.
Step 3... Without rest, resume the aerobic activity.
Step 4... Continue in this fashion until you have completed the predetermined
activity duration with the predetermined number of interruptions.
Try to do the same workout in the future and try to include more interruptions
and/or increase the number of repetitions per exercise.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Aerobic Interruption Workout.
Printable, blank Workout Journal Sheets for the Aerobic Interruption Workout
are located at the end of the book.
246
DATE:
Aerobic Interruption
Workout
Aerobic Activity
1.Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises
1.2.3.-
Total Duration
Breaks
Reps
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Change Aerobic Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
247
OptiFitness Workout 9
Fartlek Interruption Workout
The Fartlek Interruption Workout is when you perform a Fartlek activity for a
predetermined length of time, stopping at predetermined breaks to perform a
circuit of 3 exercises.
Interrupting the Fartlek activity in this manner will break your rhythm and place
an even greater stress on your muscles and cardiorespiratory system than the
Fartlek protocol alone.
The idea is to progress by performing the same workout in the future while
increasing the frequency of the interruptions and/or increasing the repetitions
of the bodyweight calisthenics exercises.
Build your program by picking exercises that give you a full body workout...
y
y
1 Fartlek Activity
3 Bodyweight Calisthenics Exercises
Step 1... Perform the Fartlek activity and stop at the predetermined breaks.
Step 2... Perform a circuit of all the exercises.
Step 3... Without rest, resume the Fartlek activity.
Step 4... Continue in this fashion until you have completed the predetermined
activity duration with the predetermined number of interruptions.
Try to do the same workout in the future and try to include more interruptions
and/or increase the number of repetitions per exercise.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Fartlek Interruption Workout.
Printable, blank Workout Journal Sheets for the Fartlek Interruption Workout
are located at the end of the book.
248
DATE:
Fartlek Interruption
Workout
Fartlek Activity
1.Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises
1.2.3.-
Duration
Intervals
Reps
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Change Fartlek Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
249
OptiFitness Workout 10
Active Rest Intervals Workout
The Active Rest Intervals Workout is when you perform a predetermined
number of intervals for a predetermined distance or length of time, stopping and
performing a circuit of 3 exercises instead of resting.
The intensity of this workout is high and will test you both physically and mentally.
The idea is to progress by performing the same workout in the future while
increasing the interval duration, number of intervals and/or the number of
repetitions of the bodyweight calisthenics exercises.
Build your program by picking exercises that give you a full body workout...
y
y
1 Interval Activity
3 Bodyweight Calisthenics Exercises
Step 1... Perform the interval activity and stop at the predetermined interval.
Step 2... Perform a circuit of all the exercises.
Step 3... Without rest, resume the interval activity.
Step 4... Continue in this fashion until you have completed all of the predetermined
intervals and bodyweight circuits.
Try to do the same workout in the future and increase the number of intervals,
increase the distance of the interval or duration of the interval and/or increase
the number of repetitions per exercise.
Study the following example Workout Journal Sheet for a more comprehensive
understanding of the Active Rest Intervals Workout.
Printable, blank Workout Journal Sheets for the Active Rest Intervals
Workout are located at the end of the book.
250
DATE:
Interval Activity
1.Distance or Duration to Beat:
# of Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises
1.2.3.-
Distance or Duration
Reps
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Change Interval Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
251
252
SECTION 4
THE WORKOUT
JOURNAL
253
254
The Importance Of
Keeping a Workout Journal
The pursuit of fitness, health and physique is a journey... and like any worthwhile
journey you must plan where you want to go and keep a journal of the trip.
Yet as important this step is to over-all success... most people either ignore it
completely, or half heartedly write some numbers down on a scrap of paper.
To combat this problem I am providing you will blank Workout Journal Sheets
for all of the different Progression Phase workout protocols and OptiFitness
Phase workouts presented in this book.
Use the Workout Journal Sheets to plan your workouts... and keep track of
important information marking your progress.
In order to progress, you must know what you have done before and improve
upon it... an impossibility if you dont keep track of your workouts.
Print out the Workout Journal Sheet for the workout you are going to perform,
plan the workout according to the guidelines given in the book and record your
progress by filling in all of the sections on the Workout Journal Sheet.
Keep these sheets in a handy and organized manner and you will have a wealth
of information at your disposal to aide you in accomplishing your goals.
Fitness, health and physique is a personal journey... no one can do this for you!
255
256
Workout
Journal
Sheets
257
258
DATE:
Target Rest
o 1 Min o 30 Sec
Accomplished
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions:
Time to change exercises
o Yes o No
o Yes o No
o Yes o No
Remarks:
259
DATE:
Alternating Set
Progression Strategy
# SETS:
Calisthenics Exercises
1.-
*Perform all sets of one exercise rest traget rest period and move on
to the next exercise. Repeat for desired number of Alternating Sets.
Target Rest
o 1 Min o 30 Sec
Accomplished
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
o None
Type:
Duration:
Suggestions:
Time to change exercises
o Yes o No
o Stop o Continue
o Yes o No
Remarks:
260
DATE:
*Perform both exercises in the super set without rest; rest and
move on to the next superset. Repeat for desired number of Supersets.
Accomplished
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 2
Upper Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 3
Upper Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 4
Lower Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 5
Lower Body Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 6
Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
Superset 7
Trunk Exercises
1.-
o 1 Min
o 30 Sec
o Yes o No
2.-
o 1 Min
o 30 Sec
o Yes o No
EVALUATION:
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Evaluation
Time to change exercises
o Yes
o No
o Yes
o No
Remarks:
261
DATE:
*Perform all exercises in the giant set without rest; rest target rest
period and move on to the next giant set. Repeat for desired number of
giant sets.
Max. Repetition Target
Accomplished
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 2
Upper Body Exercises
1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 3
Lower Body Exercises
1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Giant Set 4
Trunk Exercises
1.-
o 2 Min
o 1 Min
o Yes o No
2.-
o 2 Min
o 1 Min
o Yes o No
3.-
o 2 Min
o 1 Min
o Yes o No
Evaluation:
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Yes
o No
Remarks:
262
DATE:
Circuit Progression
Strategy:
# CIRCUITS:
Calisthenics Exercises (2-4)
*Perform all exercises in the circuit without rest; rest target rest period
and repeat for desired number of circuits.
1.-
Accomplished
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
1.-
o 2 Min
o Less
o Yes o No
2.-
o 2 Min
o Less
o Yes o No
3.-
o 2 Min
o Less
o Yes o No
4.-
o 2 Min
o Less
o Yes o No
Evaluation:
o Some no - Repeat
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Yes
o No
263
DATE:
Peripheral Heart Action (PHA) *Perform all exercises as circuits in Group 1, rest target rest period.
Progression Strategy:
Repeat for Group 2, then Group 3. Repeat for desired number of
group (PHA) circuits.
Max. Repetition
Target
Accomplished
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
o 30 Sec
o None
o Yes o No
1.-
o 30 Sec
o None
o Yes o No
Evaluation:
o Some no - Repeat
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Stop
o Continue
o Yes
o Reduce o Increase
o Yes
o No
Remarks:
264
DATE:
Bodyweight Calisthenics
Reps for Time Workout
# Circuits:
Bodyweight Exercise
1.Calisthenics Exercise
1.Bodyweight Exercise
1.-
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Reduce o Increase
o Yes
o Stop o Increase
265
DATE:
Bodyweight / Animal
Calisthenics for Time
# Circuits:
Bodyweight Exercise
1.Animal Calisthenics Exercise
1.Bodyweight Exercise
1.-
Max. Repetitions
Time to Beat
Time
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes
o No
o Reduce o Increase
o Yes
o Stop o Increase
Remarks:
266
DATE:
Timed Rounds
Workouts
Group 1
1.-
Reps to Beat
Successful
o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.Rest 1 Minute
Group 2
1.-
o Yes o No
2.-
o Yes o No
3.-
o Yes o No
4.-
o Yes o No
5.-
o Yes o No
o Yes o No
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Evaluation
Time to change exercises
o Yes
o No
o Reduce o Increase
o Yes
o Stop o Increase
Remarks:
267
DATE:
Successful
o Yes o No
# Mini Sets
Rest 2 Minutes
Time Zone 2: 10 Minutes
Bodyweight Calisthenics Exercise
1.-
o Yes o No
2.-
o Yes o No
# Mini Sets
Rest 2 Minutes
Time Zone 3: 10 Minutes
Bodyweight Calisthenics Exercise
1.-
o Yes o No
2.-
o Yes o No
# Mini Sets
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
o Yes o No
Remarks:
268
DATE:
Tabata Interval
Workout
Bodyweight Calisthenics Exercise 1
1.Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 2
1.Rest o 10 Sec o More
Bodyweight Calisthenics Exercise 3
1.-
Reps to Beat
Successful
o Yes o No
o Yes o No
o Yes o No
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
o Yes o No
o Yes o No
269
DATE:
Blackjack Workout
1 | 20
Bodyweight Calisthenics Exercise 1
1.20 | 1
Bodyweight Calisthenics Exercise 2
1.-
Time to Beat
Time
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
Remarks:
o Yes o No
270
DATE:
Bodyweight Exercise
1.2.3.-
Repetitions
Minutes
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Time to change exercises
o Yes o No
o Yes
o Reduce o Increase
Remarks:
271
DATE:
Aerobic Interruption
Workout
Aerobic Activity
1.Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises
1.2.3.-
Total Duration
Breaks
Reps
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Change Aerobic Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
272
DATE:
Fartlek Interruption
Workout
Fartlek Activity
1.Duration to Beat:
Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises
1.2.3.-
Duration
Intervals
Reps
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Change Fartlek Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
273
DATE:
Interval Activity
1.Distance or Duration to Beat:
# of Intervals to Beat:
Reps to Beat:
Bodyweight Calisthenics Exercises
1.2.3.-
Distance or Duration
Reps
Cardiorespiratory Training
o Aerobic
o Fartlek
o Intervals
Type:
o None
Duration:
Suggestions:
Change Interval Activity
o Yes o No
Change Exercises
0 Yes o No
Duration
o Increase o Decrease
Intervals
o More O Less
Reps
o More O Less
Remarks:
274
MONTH:
Day
Type
Level Exercises:
10
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
GOAL:
Intensity
Cardiorespiratory Training
o High
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
275
11
12
13
14
15
16
17
18
19
20
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
o High
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
o High
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
276
21
22
23
24
25
26
27
28
29
30
31
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
Level Exercises:
o High
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o Low
o High
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o OK
o Bad
o Excellent
o Good
o None
o OK
o Bad
Type:
o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low
o High
Type:
o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low
o High
Type:
o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low
o High
Type:
o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low
o High
Type:
o Aerobic
o Fartlek
o Excellent
o Good
o Medium
o Intervals
o None
o OK
o Bad
o Low
o High
Type:
o Aerobic
o Fartlek
o Medium
o Intervals
o None
o Low
Type:
o Excellent
o Good
o OK
o Bad
Evaluation
Consistency
Progression
Variety
Comments:
o Yes o No
o Yes o No
o Yes o No
277
278
Final Thoughts:
Expend Time & Energy
And Succeed!
As I stated in the preface... there is no way to enjoy the benefits of a high level of
fitness, improved health and an attractive physique without expending time and
energy.
You must consistently put in the effort... and success is guaranteed.
With as little as 30 minutes a day, you can improve your quality of life, physical
abilities, self image and outward appearance.
Accept your role as an Everyday Athlete and make physical training, proper diet
and a healthy lifestyle a part of your everyday life... and you will soon be meeting
the challenges of sport, work and life with excellence.
I have put in a great deal of time and effort to bring you the concepts, exercises,
workouts, progressions and workout sheets... giving you the best possible chance
at successfully accomplishing your goals using bodyweight calisthenics
exercise.
It is now your turn to put in the time and effort.
If you follow the step-by-step progressive approach with determination and
consistency... you will succeed.
y
There will be times when you face the temptation to slip back into bad
habits... fight it!
There will be times you think you have taken your training as far as you can
go... keep at it and those limitations will disappear!
There will be times when you think it is your destiny to be unfit... you can
change your destiny!
279
280
281
282
Index
Disclaimer
Page 5
Table of Contents
Page 6
Preface
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106
107
107
108
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
111
112
112
113
113
114
114
115
115
116
116
BT#13
BT#14
BT#15
BT#16
BT#17
BT#18
BT#19
BT#20
Reverse Plank
Side Plank
Bow Glute Hold
Good Morning
Superman
Acuaman
Kneeling Bridge
Floor Get Up
285
Page 117
Page 118
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
123
123
124
124
125
125
126
126
127
127
128
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
131
132
133
133
134
134
135
136
136
137
137
138
138
139
139
140
140
141
141
142
Page
Page
Page
Page
Page
Page
Page
Page
145
146
147
147
148
149
149
150
286
Page
Page
Page
Page
Page
Page
Page
Page
155
155
156
157
157
158
158
159
Page
Page
Page
Page
Page
Page
Page
163
163
164
165
166
167
168
Page 171
Page 172
Page 173
Animal Calisthenics
AC#4 Bear Crawls
AC#5 Alligator Walk
AC#6 Crab Walk
AC#7 Monkey Walk
AC#8 3 Legged Dog Walk
AC#9 Seal Walk
AC#10 Duck Walk
AC#11 Rabbit Hop
AC#12 Frog Jump
AC#13 Inch Worm
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
174
175
175
176
176
177
178
178
179
179
Page 185
Page 187
Page 188
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
Page
195
196
197
197
198
198
199
199
200
200
201
201
Page 205
Page 207
Page 209
Page 212
Page 215
Page 218
Page 221
Page 224
Page 228
Page 230
Page 232
Page 234
Page 236
Page 238
Page 240
Page 242
Page 244
Page 246
288
Page 248
Page 250
Page 255
Page 256
Page 259
Page 279
Index
Page 281
289