BODY
WEIGHT
WORKOUTS
FOR MEN
S E A N B A RT R A M

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First American Edition, 2015
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A WORLD OF IDEAS:
SEE ALL THERE IS TO KNOW

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 054 Pull-Up . . . . . . . . . . . . . . . . 032 Inner Thigh Mobility / Thoracic Rotation. . . . . . . . . . . . .014 Anatomical Chart . . . . . . . . 028 Functional Warm-Ups . . . . . . . . . . . . . . . . . . . . . . . . . . . 034 Recovery / Foam Rolling Technique . . . . . . . . . 050 Close-Grip Inverted Row / Pike . . . . . . . . . . . . 024 Modifications . . . . . . . . . . 044 Alternating Lateral Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .CONTENTS Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .018 Squats . . . . . . . . . . . . . . . . . . . . . . . .026 Body Angle / Stability / Range of Motion . .042 Reverse Plank Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 018 Lunges / Push-Ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .072 . . . . . . . . . . . . . . . . . . . . . 068 Backward Burpee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 048 Chin-Up . . . . . . . . . . . . . . . . . . . . . 031 Resting Squat / Trunk Stability Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 064 Pelvic Peel . . . . . . . . . . . . . . . . . . 058 Burpee . . . . . . .052 Inverted Bodyweight Row . . . . . . . . . . . . . . . . . . . 060 Military Push-Up . . . . . . . . . 036 Nutrition / Hydration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 062 Elbow Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .012 Must-Haves and Useful Extras / How to Use This Book . . . . . . . . . . . . . . .016 The Big Six . . . . . . . . . . . . . . . . . . . . . . . . . . 020 Burpees / Inverted Rows . . . . . . . . . . . . . 022 Pull-Ups. . . . . . . . . . . . . 066 Forward Hinge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 006 Bodyweight Basics 008 What Is Bodyweight Resistance Training? . . . . . . . . . . . . . . . . . . . . . . . . . 026 Points of Contact / Speed . . . . . . . . . . . . . . . . . . . . . . . . . 056 Down Dog Push-Up . . . . .010 Advantages of Bodyweight Resistance Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 030 Inline Lunge . . 038 Level 1 040 Dead Hang/ Mountain Climber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .070 X-Jack / Dip . . 046 Standard Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 090 Dynamic Duos / Hi-Lo . . . 112 T-Stand . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124 1-2 Push. . . . . . . . .126 Dragon Walk . . . . . . . . . . . . . . . . . 082 Round the World . . . . . . . . . . . . . . . . . . 086 Super Circuit Five . . . . . . . . . . . . . . . . . . . . . . . . . . .134 Plyometric Push-Up . . . . . . . . . . . . . . . . 080 Ares Workout / Perseus Workout . .148 Legendary Legs / All-In . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .144 Push-Pull Pairs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 096 Level 1 Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .104 Alternating Cross-Over Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 Hanging Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .130 Backward Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . 092 Burn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .142 Hercules Workout / Hannibal Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118 Back Bridge . . . . . . . . . . . . . . . . . . . . . .132 Single-Leg Burpee . . . . 116 Shrimp Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120 Pigeon Peel / Butterfly Peel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .106 Archer Pull-Up . . . . . . . . . . . . .102 Front Lunge . . 110 Forearm Push-Up / Hollow Body Hold . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140 Crazy 8s .138 Pike Push-Up to Push-Up . . . . . . . . 098 Level 2 100 Deep Squat / Spiderman Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . .Hanging Scapula Retraction / Back Lunge . . . . . . . . . . . . . . .076 Bridge Kick . . . . . . .128 Skater Jump / Archer Push-Up . . . . .152 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 088 10 to 1 / Push vs Pull . . . . . . . . . . . . . . . . . . . . . . . . .078 Wall Sit / Squat. . . . . . . . . . . . . . . . . . . . . . . . 084 Thor Workout / Super Circuit The 300 . . . . .150 Fire . . . . . . . . . . . . . . . . . . . . . . . . 094 Leg Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108 Hanging Leg Raise / Frog Hold . . . . . . . . .146 Yue Fei Workout / Super Circuit Fantastic Four . . . . . . . . . . . . . . . . . . . . 074 Push-Up Jack .122 Bulgarian Split Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136 Stop-and-Go Push-Up . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174 Pancake Push-Up / Flutter Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .216 Level 3 Program . . . . . . . . 176 Burpee to Pull-Up . . . . . .190 Burpee to Chin-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .210 Evolution . . . . . . . . . .156 Level 2 Program . . .184 Single-Leg Pelvic Peel . . . . . . . . . . . . . . . . . . . . . . 172 Neo Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .214 Super Circuit Beast Mode . . . . . . . . . . . . . . . . .196 Skin the Cat . . . . . . . . . . . . . . . . . . . . . . . . . . . . .158 Level 3 160 Handstand Walk . . . . . . . . . . . . . . . . . . . . . . . . . . . . .164 Pistol Squat / Planche . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .218 Index . . . . . . . . . . . . . . .215 Redline . . . .186 Knee Tuck Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .166 One-Arm Chin-Up / One-Arm Inverted Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .194 Dragon Flag / One-Arm Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .202 Alexander Workout / Spartacus Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .182 L-Sit Chin-Up . . . . . .212 Super Circuit The Bodyweight 500 . 204 Push/Pull Power / Vlad Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .180 Pedal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .198 Squat to L-Sit . . . . . . . . . 206 Foundation / Forged . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 208 Inferno . . . . . . . . . . . . . . . . . . . . . . . . .220 About the Author / Acknowledgments . . . .154 Tri-Set .Tri-Phase / Super Circuit Per-4-Mance . . . . . 170 Single-Leg Reverse Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .162 Hollow Body Rocker / Squat Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178 Plyometric Inverted Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .192 Tuck Jump Burpee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .224 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200 Leg Hell . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .188 T-Stand Jump . . . . . . . .168 Front Lever . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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No matter the goal. Featuring 75 exercises—each with modifications to meet any ability level—36 unique workouts. My clients include superhuman pro football players. stronger body using little more than your own bodyweight. decrease body fat. and professional race car drivers. I’ve successfully used the exercises in this book to help my clients reach peak physical fitness! This book will take you on an incredible journey to a fitter. As a master instructor. and a dynamic 90-day plan. and now the hottest! Banish the barbells. elite field sport athletes. I can’t promise you it will be easy. Bodyweight Workouts for Men will challenge your perception of strength training and evolve your approach to fitness. anywhere. and to whom efficiency and economy is just as important as body fat percentage. build lean muscle. but I can promise it will be worth it! Join the bodyweight revolution! .INTRODUCTION Use the body you’ve got to get the body you want! Intimidated by the gym? Short on time or money? Travel frequently? Or just sick of that guy constantly doing bicep curls on the gym’s squat rack? … Keep reading! Calisthenics. or bodyweight training. and do it all anytime. They also include men just like you—busy guys who value every second. increase performance. is arguably the world’s oldest form of strength training. I help people from all walks of life get fit and improve their overall health.

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.BODYWEIGHT BASICS The first step in your bodyweight revolution is to understand what you’re fighting for! Among other things. It also explains the means to make any exercises easier or harder with simple. I strongly recommend digesting the information in this chapter. as it will make all your training more effective and efficient. easy-to-follow modifications. this chapter teaches you the “Big Six” exercises that will form the foundation of your training.

and improve athletic performance. from changing your hand positions to establishing stops throughout the motion to elevating your feet. and Denis Minin defy gravity on YouTube and other social media sites with physics-bending feats of strength created by utilizing the same techniques presented in this book. To make it more difficult. These variations not only increase the exercise’s difficulty. Kenneth Gallarzo. by working at the ends of range of motion. To make the exercise less difficult. but also extend the range of motion and recruit more muscle fibers. increase lean muscle mass. Organizations such as the World Calisthenics Organization and competitions such as Battle of the Bars showcase the elite performance that can be garnered from bodyweight resistance training. you do not need to pick up a weight to gain strength. The beauty of this training is that for every exercise. increasing the number of repetitions will improve endurance. Practitioners and legends such as Al Kavadlo. while strength gains are made by increasing the intensity of the exercise by decreasing leverage. Frank Medrano. The practitioner’s own weight provides the resistance for the movements. . you can perform a kneeling push-up. In general.10 BODYWEIGHT BASICS WHAT IS BODYWEIGHT RESISTANCE TRAINING? Bodyweight exercises are strength-training exercises that don’t require the addition of free weights such as dumbbells or barbells. there’s a simple yet effective way to increase or decrease the exercise’s challenge. you have a multitude of options. Take the push- up. for example. or by adding dynamic tension. Examples of traditional bodyweight resistance exercises include push-ups and pull-ups. Despite what an entire industry tries to promote.

You can keep precious commodity. challenge to the bodyweight training can those monthly gym Combining strength and practitioner. so it might even cardio workouts saves exercises are also anywhere—your home. exercises. or in transition time between the great outdoors. hotel room. the basic be undertaken anytime. time and reduces the perfect for beginners. . nothing. can be adapted to supplies the resistance training will cost you time is our most provide a greater for the exercises. WHAT IS BODYWEIGHT RESISTANCE TRAINING? 11 BENEFITS OF BODYWEIGHT RESISTANCE TRAINING VERSATILITY CONVENIENCE COST EFFICIENCY While every exercise Because your own body Bodyweight resistance We all live busy lives. fees. a save you money. Most workouts take only 10 to 45 minutes. a gym.

The theory was that gaining strength bodyweight exercise allows you to adapt the resistance required lifting heavy.12 BODYWEIGHT BASICS ADVANTAGES OF BODYWEIGHT RESISTANCE TRAINING Let’s be honest. and/or the dynamic tension (the muscular force required to execute that rep). only about endurance. . The exercises and programs in this book many repetitions as possible in a given time. Increase the time it takes to perform each rep. however. Being fit. lean. and improving your athletic progressive? Take standard push-ups. But why can’t bodyweight exercises be strength. just like adding weight to exercise as little more than a warm-up. While we work out for the health benefits. or a barbell. and healthy boosts self-confidence and makes you want to spend more time training. gaining load. and it ADAPTABILITY makes the exercise more challenging and builds both For years the fitness industry portrayed bodyweight strength and lean muscle mass. a big plus is looking great with your shirt off. Applying these basic principles to every cardio workout. not reps. and it’s will help you meet those goals. adding lean muscle. and with attention to and force required. progressively. Perform as performance. I suspect you’re interested in decreasing body fat. endurance.

ADVANTAGES OF BODYWEIGHT RESISTANCE TRAINING 13 BUILD LEAN MUSCLE AND BURN FAT through exercise adaptations. working multiple muscle and functional physique. The minimal equipment and space required exercises. fat burning by up to 48 hours. your core is more than burning hormones like HGH and testosterone. but will also improve your posture acids are released as fuel for recovery. This will not only carve the kind of killer increased rate of oxygen intake following strenuous core usually featured on models on the front covers of activity intended to erase the body oxygen debt. Fatty fitness publications. Build in easy and symmetry can indicate biological fitness and longer life simple ways to add or remove challenge and variety expectancy—not to mention that studies have shown that humans find symmetrical people more sexually attractive! . and the lack of equipment all allow perfectly proportioned body of a Spartan warrior. You’ll build the lean. preventing gymnast. make it easy to transition between exercises. Research suggests that body it from adapting to a steady workload. Every bodyweight exercise featured in stimulates excess post-exercise oxygen consumption this book engages the core either as a primary muscle or (EPOC. reducing rest time and allowing for a high intensity interval training type of workout. or martial artist. symmetrical. exercises. and there really are an You’ll work multiple muscle groups at once via compound endless number of ways you can apply the techniques. This also just six-pack abs. and groups per exercise. EPOC can boost and athletic performance. Consisting of at least 29 muscles. and workouts found in this book. Alternating sets with minimal or no rest CORE STRENGTH forces the body to produce muscle-building and fat. SYMMETRY INCREASE ATHLETIC PERFORMANCE There’s no better way to develop a natural. you to keep your body in a state of confusion. the measurable for stabilization. Alternating between exercises. also known as the “afterburn”). athletic.

However. there benches.and/or essential for keeping track of the work and mopping your brow.14 BODYWEIGHT BASICS MUST-HAVES AND USEFUL EXTRAS The best part about bodyweight resistance training is you need little more than your body and determination to have an incredible workout. THE MUST-HAVES USEFUL EXTRAS SHOES To make sure you can feel your PULL-UP BAR A pull-up bar is not essential. can also be used to help and decrease your risk of injury. Ingenuity will allow you to use your surroundings. park financially chained to your gym membership. I advocate wearing a bar-oriented exercises. or chairs to replace the free are a few optional items I strongly suggest you invest in for weights and cardio equipment that keep you mentally and optimal performance during the exercises and workouts. to maximize training performance. a towel post-workout myofascial release will increase your performance rest intervals in some workouts. I strongly suggest you invest minimalist-style shoe when training. as you can find a number of alternatives for connection to the floor. I strongly recommend alternating between your old shoes and the minimalist style for two to four weeks to allow your body to adjust to the decrease in support and cushioning. climbing frames. However. If you’re in a door-mounted bar or freestanding pull/dip station. . WATCH OR TIMER A watch or timer is TOWEL In addition to FOAM ROLLER Using a foam roller to provide pre. new to minimalist footwear. assist with some exercises.

Then repeat for Levels 2 and 3. or create your own workouts. Combined across all levels. and decreasing improve your performance. hips. time so you can work out more efficiently. increasing correctly. You’re done course of a month. where. THE EXERCISES The exercises are explained with step-by-step photos. Over the which workout to necessary to the your body. HOW TO USE THIS BOOK 15 HOW TO USE THIS BOOK This book begins with the pertinent questions of what. and why bodyweight resistance training. individual exercise pages for today! complete the exercises for reference. Review these exercises until they’re familiar. and each has a unique more difficult and less difficult Q&A version. What if I can’t perform every exercise or every rep at the end of the 28-day period? THE WORKOUTS You can either repeat the level and extend your overall commitment. . THE METHOD 1 2 3 4 5 Hydrate and perform Refer to the first day of Turn to that workout page After every workout. glutes. metabolic-boosting sets. and format to keep your move on to the next level and continue to substitute any exercise from body on its toes. Level 1 to determine it lists. the next day’s workout before every workout. These topics will help you work out safely. but this time perform all the more challenging progressions for each exercise. Start again. 30-day plan. Some have built-in finishers. and other What do I do after 90 days? stabilizing muscles. as it will educate you on the foundation- building “Big Six. or Workouts vary in length. they create a 90-day bodyweight evolution. THE PROGRAMS The three programs are an easy-to-follow graphical What should I do on my rest day? guide for each level. when. and core circuits that target your abs but also your back.” It also explains how to warm up and cool down This book presents a plan engineered to take a beginner functionally and how to hydrate and fuel your body from Level 1 to Level 3 over a 90-day period. and reduce your recovery body fat along the way. short the previous level until you have it mastered. perform. style. building lean muscle mass. strength. Please read this information. Each one provides a comprehensive Enjoy it—it has been hard earned! And definitely foam roll and recover. move on to functional warmups the 30-day program for and perform the exercises foam roll for recovery. in Level 1. referring as and hydrate and refuel in Level 1. Tomorrow.

pectineus. Illiopsoas (hip flexor)—A combination of the psoas quadrangular muscle moves major and illiacus. and upward rotation of The abdominals consist of the following three groups: the palm. and and vastus medialis. Sartorius—The longest muscle in the body. adductor magnus. strengthened and developed Serratus anterior— by bodyweight exercises. which gracilis. providing thoracic and of the hip. of the thigh at the hip joint. the body’s midline. They function to contract and pull the leg to extend the knee. and flexion of pelvic stability. Biceps—This two -headed muscle is responsible for shoulder flexion.” this runs Tensor fascia latae — the length of the front of the abdomen and is important for This thigh muscle helps to posture. Its primary function is flexion of the lumbar spine. Pectineus—This flat. Originating between the first The diagrams here will help and ninth ribs.16 BODYWEIGHT BASICS ANATOMICAL CHART Trapezius Throughout these pages. elbow flexion. Rectus femoris—See Quadriceps. adductor longus. lateralis. the knee. cardiac. and there are three types of muscle—skeletal. and smooth. Rectus abdominis—Also known as the “six-pack. providing strength and support for the abdomen and spine. it inserts at the shoulder blade and moves and you understand musculature stabilizes it. vastus intermedius. Quadriceps—Comprised of Adductors—Commonly called the inner thigh. . the commonly accepted answer is 650 skeletal muscles (the ones attached to bone). stabilize the pelvis atop the femur (thigh bone) during Internal and external obliques—Found on the lateral and standing. and essential to athletic activities the thigh toward the body and such as running because they’re the strongest flexors rotates it toward the center. these pull the chest downward and compress the abdominal cavity. it assists Transversus abdominus—The innermost of the flat muscles in flexion and lateral rotation of the abdomen compresses the ribs. this the rectus femoris. anterior portions of the abdomen. vastus group of muscles includes the adductor brevis. How many muscles are in the body? This is tricky to answer because each muscle is actually made of many layers of muscle tissue. and general anatomy. you’ll find mentions of the Pectorals—Pectoralis major and pectoralis minor help various muscle groups move the shoulder joint. However.

abduct. and tendons extends the length of the vertebral column. It’s often used when performing a pull-up or a chin-up. of the hip and thigh. and gluteus minimus make up the Abductors—Located in the buttocks and buttocks. associated muscles is to extend. also known as the “lat. Piriformis—A pear-shaped muscle in the glute region that aids in external rotation of Iliotibial band—This is a longitudinal the hip. function. the heel. gluteus medius. and tensor fascia latae. Soleus—This powerful muscle in the rear portion of the lower leg works with the gastrocnemius to perform plantarflexion of the foot (pulling toes toward shins). it functions to move the scapula and support the arm. and laterally rotate the hip. Gluteals—The gluteus maximus. The hardest-working muscle in the body isn’t shown here. Commonly called the calf. It functions to straighten the back and provide side-to-side rotation. Triceps brachii—This large muscle on the rear of the upper arm is principally responsible for extension of the elbow joint Erector spinae—This bundle of muscles and straightening of the arm. gluteus medius. Gastrocnemius—These two heads of Hamstrings—Consisting of three posterior muscle run from just above the knee to thigh muscles. the abductors consist of the gluteus maximus.” is the adduction of the arm. Thery’re responsible for movement lateral hip region on both sides of the body. anterior. and hip extension. or even faster during exercise or duress. the semimembranosus. The 650 skeletal muscles are all named in Latin after their location. shape. ANATOMICAL CHART 17 Trapezius—Resembling a trapezoid. Latissimus dorsi—The primary function of the broadest muscle of the back. The action of the ITB and its femur with hip flexion. The piriformis laterally rotates the fibrous reinforcement of the tensor fascia femur with hip extension and abducts the latae. It’s the cardiac muscle—the heart—which beats once per second. and biceps femoris. Deltoids—The posterior. gluteus minimus. gastrocnemius is essential for running hamstrings are responsible for knee flexion and jumping. the semitendinosus. . or insertion and origin points. and lateral deltoid are primarily responsible for abduction of the arm on the frontal plane (lifting the arm up and out to the side).

which will make you explosive on and off the mobility and flexibility. glutes. Building strength in the quads. which may prevent back pain. hamstrings. and obliques must work to stabilize your spine and Squats are a supercharger for the metabolic benefits of your workout. but above all provide tips and tricks for mastering form. They Improve Core Strength and Posture They Increase Efficiency Abdominals. increasing hip Squats generate power. jumping. CORRECT FORM SQUATS Keep your chest up. lower back. and glutes are indeed the prime movers when you squat. but your core muscles also work to stabilize you. are close to vertical and the body exercise. and abs causing a stimulus for growth. Your knees line up with the toes. field or court. maintain an upright posture throughout the motion. Your back The squat doesn’t work will arch slightly. WHY SQUATS RULE They Boost HGH and Testosterone They Decrease the Risk of Injury Squats increase muscle-building hormones throughout the entire body. They Improve Hip Mobility They Increase Athletic Performance Deep squats work the hip through a larger range of motion.18 BODYWEIGHT BASICS THE BIG SIX In some shape or form. The next few pages teach the benefits of each exercise. hamstrings. and your feet flat on the floor. back. reduces your risk of injury when running. or changing direction. your glutes back. . quads. The shins only the legs—it’s a full. every exercise in this book takes its cues from the Big Six! These exercises are utilized on a nearly daily basis as you progress through the workouts in this book.

. You’re tipping because your feet and observe yourself. you may have a weak or tight adductor magnus or glutes. you will be able to perform a good. Lack of dorsiflexion can lead to several issues when you squat. the easiest to spot and correct is the heels lifting off the floor. which knees just wider than your shoulders. Drop your bottom down toward are the primary muscle used in hip extension. Lack of flexibility in the calves and soleus. more flexibility will also enhance any athletic move squat with moderate depth. stop before your back gets round. It’s okay to go shallow. Here’s how to establish the safe depth of your squats and to identify poor movement patterns or overcompensation. As you progress through the book. that involves landing and decelerating the body. You can SQUATTING WITH then squat more deeply. THE BIG SIX 19 EVALUATING A SAFE DEPTH HIP DYSFUNCTION Some people can’t perform deep squats immediately due to hip dysfunction or weak or tight muscles. When performing a squat. core engaged and If you tip forward while squatting. you have weak glutes. your muscles will strengthen and hip mobility will increase. can cause lost mobility in the ankles. You’ll improve flexibility by progressing If your back looks flat. Progress through the book and your muscles will strengthen so you can squat lower. PROPER FORM STRENGTHENS KNEES AND LOWER BACK. or wearing bulky training shoes. ANKLE DORSIFLECTION If your back looks rounded. Squat less deeply. deep through the book. correct ankle dorsiflexion (pulling the feet and toes back toward the shin) is about 15 degrees. Keep your feet flat on the floor: As shown above. your lower back is switching on to compensate. Face sideways on all fours in front of a mirror.

and hips on top Keep the trailing knee underneath the hips to decreased performance. Keep the chest up. As you perform a lunge. These key points ensure perfect. WATCH OUT FOR THESE FLAWS allowing you to dig the front heel down and back to perform the movement. not pushing it forward. ankles. knees. Don’t over-stride .. . Any weaknesses could lead to overcompensation.. which tones more lower-body muscle.. and keep the hips The trailing hip should not sink or dip. Stack the feet. Don’t let the knees cave in. or under-stride.. them in line.20 BODYWEIGHT BASICS CORRECT FORM LUNGES Lunges prepare the body for deceleration and change of direction. forward at all times. utilizing the front leg glute to and possibly injury. pain-free lunges. . This keeps your weight balanced evenly through the front foot. keeping load the hip. and step straight back. Press into the floor with your heel. of the front leg relatively vertical. focus on moving your torso only up and down. and the shin perform the majority of the work. of each other.

while the obliques prevent above.” and abdominal muscles dominate Incorrect starting position: when it comes to spinal stability People often set up with their during push-ups. and lats. This is easier on the shoulder joint and leads to higher activation of the pectorals and triceps. you’ll look like an arrow. is that STARTING POSITION the push-up is a “moving plank. THE BIG SIX 21 CORRECT FORM PUSH-UPS The push-up may be the perfect multi-muscle (compound) exercise. and keep the pelvis in a posterior pelvic tilt— with the chest. though. What most people forget. imagine wearing a belt and pulling the buckle up toward your navel. pectorals. letter T. The rectus hand position shoulder high abdominis is the primary stabilizer and elbow width to make the for preventing your hips from exercise easier. effective at building strength and stability and burning body fat. hands rotated outward roughly 45 degrees. . serratus anterior. Viewed from above. and/or back. arms. Most people associate push-ups Tighten your core. Keep elbows above wrists. Viewed from sagging. Correct starting position: The arms should form an angle of 20 to 40 degrees from the body. which is correct since the primary movers are the triceps. this looks like the lateral shifting and twisting.

Getting into triple extension requires starting from a bent position. the knees. Don’t jump too far—arms at 90 degrees. START SLOW. “bounce” your chest is to break it down into these parts. a martial arts or wrestling style sprawl as 03 Push-up: This is where I see the the legs hop back. and STAGE. the back into your heels and lift your chest. but the ankles. positions you in a plank.22 BODYWEIGHT BASICS CORRECT FORM 01 Squat: The final phase of the squat should look like a sitting frog. in SPEED AND REPS. Hip mobility often inhibits jumping BURPEES the feet far enough forward to have heels on the floor. While in the air. palms level with an incredible total chest. and shoulders over wrists. You’ll also return to this position before the vertical jump. Burpee might be the best metabolic-boosting 02 Sprawl: This extends the legs and exercise on the planet. pelvic tilt to lock it in. Don’t body strength and sag—engage your core and use a posterior cardiovascular exercise. . The key to You should not sprawl all the way to the successfully completing a Burpee floor with no control. This stable platform allows you to drive through the lower body and propel yourself into the air. Make sure to rock your weight Done correctly. a push-up. off the floor.” which means you’ve fully extended not just PERFECT EACH the arms. and a vertical leap. greatest number of flaws during Burpees. THEN ADD the hips. or lift your chest and arch like a cobra. The Burpee has four athletic components: a squat. make sure to achieve “triple extension. 04 Leap: Always start the leap from the squat position. which all joints are primed for movement.

. engage the core. let the elbows drift behind the body. traps. THE BIG SIX 23 CORRECT FORM INVERTED ROWS Think of inverted rows as the counter-punch to the push-up. FIXING FLAWS The head bob: Don’t jut out the chin to find an The hip thrust: Don’t fail to retract the The sag: Don’t let hips sag or glutes drop. and deltoids. the shoulder blades misses the entire purpose or jerk your forearm to get halfway up and hamstrings. Your key focus is to squeeze the shoulder blades and lift the chest to the bar. pelvic floor. strength and work up to a horizontal inverted slightly forward and down. They’re essential for creating balance and symmetry in the body. bend legs. A failure to retract scapulae. and engage the glutes and core for stability. place feet flat on the ground. with the cervical vertebrae. opposite those used during a push-up. They utilize all the pulling muscles. To build of an inverted row. and your abdominals stabilize the spine. This indicates a lack of strength in the glutes. Inverted rows work biceps. Maintaining elevated hips in this way fires the glutes and hamstrings. All inverted row variations require you to keep your body in an elevated horizontal inverted plank. and the neck aligned squeeze the glutes. Instead. and use plank. a posterior pelvic tilt to help lock in the core. and core. lats. keep the chin thrust your crotch to the heavens. Instead. extra inch or two of motion.

pull-ups aren’t vertical. keeping the towel taut. but it’s absolutely critical when undertaking pull-ups. with control. amounts of time sitting at Look at the bar. strength and posture. begin with a drill to open the shoulders and chest and create mobility to hang correctly. and extend the arms.24 BODYWEIGHT BASICS CORRECT FORM Despite popular belief. the backs of your hands on the floor. squeezing the shoulder blades the devolution of the body. extend your legs and your lower back to the floor without elevating hands or bending arms. Before performing pull-ups. 02 When ready. keeping the chin up. Lower slowly. and elbows locked. 01 Place the foam roller directly below the shoulder blades. shoulders packed. and underrhand chin-ups. Pull a desk. you should move up and back. lift the hips. Most of us spend large Tighten the glutes to unload the spine. You’ll need a foam roller and a towel. and also decompress These points apply to both overhand pull-ups the spine. PULL-UPS Pack the shoulders and brace the core by assuming a hollow body hold position with your feet slightly forward of your hips. lifting as if trying to Pull-ups build incredible touch your chest to the bar. ACHIEVING MORE MOBILITY Correct mobility is essential to completing any exercise. . and engaging the lats. and this leads to backwards.

practice the hanging scapula is keeping your chin up. allows the the large back muscles to activate. it’s all about Now that you’re mobile. A strong grip equals a strong upper body. the next step is keeping your shoulders down. By so doing. . and glutes tight. Get comfortable hanging from the bar but make sure you keep correct form with your shoulders packed. The genesis in. you’ll muscles. THE BIG SIX 25 DEAD HANG Shoulders packed: Think of the dead hang as a hanging plank! Just like a plank. core engaged. rib cage down and to get comfortable hanging. and at the top of the motion lean retraction found in Level 1 until this position lengthen your body and position it to maximize slightly back as if touching chest to bar. of any pull-up is the dead hang. FIXING FLAWS Shoulders by ears: If your shoulders look Chin up: The simplest trick for great pull-ups Lean back: Squeeze and engage the back like this. your results on the bar. This becomes comfortable for you.

With the hands elevated on a chair. but it’s possible to perform them on any exercise. YOU CAN MODIFY ANY EXERCISE. and shoulders.26 BODYWEIGHT BASICS MODIFICATIONS Almost every exercise can be made more or less challenging with some fundamental modifications. This allows you to quickly and easily adapt an exercise to meet your ability level. Less difficult: The work of a push-up is performed by the chest. the floor allows you to shift more or less weight onto the working muscles. back. These pages show how to apply each modification to a push-up. or other prop. which then has between your body and to work harder. your weight shifts from the upper body to the lower body. bench. More difficult: Elevating the feet makes the exercise BODY ANGLE more challenging by transferring weight to the Adjusting the angle upper body. .

More difficult: Performing a greater amount of work on RANGE OF each rep during the toughest part of the exercise MOTION increases the challenge. then come up only In a full range of motion halfway. making you more athletic and decreasing the risk of injury. Stability- exercise easier because your based modifications weight is distributed over improve core and joint a larger area. top point to the absolute bottom point and back Less difficult: Half again. in which you lower your body only ROM by shortening. strength. decrease the lengthening. Changing the push-ups. . lower fully again. and makes an exercise you widen the base of support and make the more challenging. (ROM). stages of practicing a new exercise. center of gravity and its contact with the floor—its base of support. or even ROM—a good way to build stopping can make the confidence in the early exercise easier or harder.5 reps. halfway. Simply raising one foot off the Less difficult: By opening floor decreases stability either the feet or hands. You’ve exercise from the absolute performed 1. you perform an and go fully up. Lower. MODIFICATIONS 27 More difficult: Touching fingers and thumbs in the STABILITY shape of a diamond directly under your chest narrows Stability is the constant the base of support and fight between your body’s decreases stability.

and decreases stability. increases the CONTACT load on the working arm. the easier the exercise. you have Even more difficult: The to move the same mass surface area of the points of with fewer joints. Going from the entire palm on the floor to a two-finger push-up decreases the surface area. . With fewer contact points.28 BODYWEIGHT BASICS More difficult: Raising an arm off the floor decreases POINTS OF the number of joints from four to three. The more points of contact you have with the floor. Less difficult: Dropping the knees to the floor inclines and shortens the body. contact also plays a role in modifying the exercise. increasing stability and decreasing the amount of mass moved during the push-up.

Bicep curls are a concentric contraction. types of muscle contraction. Isometric contractions can also form a pause at the mid-point of an exercise. MODIFICATIONS 29 TYPES OF MUSCLE CONTRACTION Concentric contractions: When a muscle is activated and required to lift a load. as it lengthens. but instead of being shortened or lengthened. as each Isometric contractions: In this type of contraction. and triceps contract eccentrically. Think of eccentric contractions as controlled movements similar understand the different to decelerating or braking while at high speed. Hold the start position: This forces you to defy gravity and hold an isometric contraction while you build strength in your core and shoulders. causing it to lengthen as it contracts. shoulders. Think of it as a racecar driver relates to the speed. think of them as acceleration. exercise can make it easier or harder. with the engine at peak revs but clutch balanced waiting for the green light. Eccentric contractions usually occur when the muscle opposes a stronger force. Slow the lowering phase: Taking four seconds to lower to the deepest part of the push-up and then pressing back up to the starting position makes the chest. it’s held. you must phase of a squat. An example is the lowering though. but for the speed Altering the speed of an modification. Contractions that permit the muscle to shorten are called concentric contractions. To know Eccentric contractions: An eccentric contraction increases tension on a muscle the speed of an exercise. the muscle is activated. . SPEED it begins to shorten.

and into the higher branches of trees to evade predators. confident in performing these motions. probably won’t be moving large amounts of mass on a daily basis. who had to pull themselves training should make you more stable. Functional necessary for early humans. It will also increase performance and help prevent injury. Performing the functional warm-ups will not only help you move better. that requires lifting or moving heavy objects off a trapped The goal of each is to increase mobility and balance. and pull-ups hark back to the survival skills or mimic a movement used in everyday life. It’s not that exercise such as power lifting isn’t functional The next five exercises can be performed independently per se. For example. . Performing an exercise like the L-sit chin-up requires core and shoulder strength and mobility—especially hip mobility. and person. but unless you’re a fireman or in an occupation or chained together to form a cyclical yoga-inspired flow. squats equate to getting in and out of A functional exercise should prepare us for a daily activity a chair. you prepare your body for the challenges ahead. or an NFL lineman or a sumo wrestler. balanced.30 BODYWEIGHT BASICS FUNCTIONAL WARM-UPS Functional training is a classification of exercise that involves training the body for activities performed in daily life.

03 Straighten both legs. Attempt to place arises from stimuli within the toes of the rear foot in line with the front heel and the body. as if standing on an invisible tight rope. Variation For an added balance challenge. for 10 reps total. try extending the arms overhead during the lunge. Activate your As a functional warm-up. This will require. the inline lunge activates the glutes. which position. and hamstrings. FUNCTIONAL WARM-UPS 31 01 Stand tall with feet INLINE LUNGE hip-width apart and arms at your sides. perceive movement and and lower into a lunge spatial orientation. . core and glutes. It also forces you to engage your core and challenges your proprioception—your unconscious ability to 02 Take a step forward with one leg. and in turn result in. greater trunk stability. Perform five lunges per leg. quads. Alternate legs. knee. bend both legs. pressing them firmly into the floor.

Do not let your heels lift off of the floor. Repeat three to five times. 02 Bend at the knees and lower until your glutes are resting on the back of your calves. Human beings have crouched all the way down into these to perform activities like relaxing. SQUAT Since the dawn of time. working. Keep your chest up and hold this position for 30 seconds before standing. our ancestors knew the power of resting squats.32 BODYWEIGHT BASICS 01 Stand tall with feet roughly RESTING shoulder width and arms hanging by your sides. and cooking over a fire. preparing you for squats. . The sitting squat will help to open your hips and provide dorsiflexion in the ankles and feet.

you waste energy. PLACE HANDS/ 03 Lower back down into the same position as in step THUMBS LEVEL 1. The trunk stability 02 Maintaining a rigid push-up helps strengthen torso. Without adequate stability in the trunk. lift yourself as a unit and stabilize the spine and into a push-up position. trunk during a closed. MAKE IT EASIER. making sure the lumbar spine does not dip down. resulting in poor performance and increasing your risk of injury. FUNCTIONAL WARM-UPS 33 01 Lie on your stomach TRUNK with your hands shoulder- width apart and thumbs STABILITY level with your forehead. Raise onto your toes and lift PUSH-UP your torso from the ground. . Perform three to five reps WITH CHIN TO with correct form. chain upper-body movement—one where the upper body is fixed in place against an immobile surface.

34 BODYWEIGHT BASICS 01 Begin on your hands INNER THIGH and knees with your back flat. The greater your joint mobility. ENGAGE CORE IN 03 Push your hips forward as far as you can. Return to the starting position to complete one rep. incredibly effective inner thigh mobility stretch. keeping ALL PHASES. the greater your ROM. Warm up the hips and 02 Keep your back flat and groin with this simple yet push your hips back as far as possible. compromised by poor joint mobility. your back flat and arms straight. . and the more kinetic energy/tension— and therefore power— you’ll be able to generate. and straighten your MOBILITY right leg out to the side until it is perpendicular to your Performance is torso. Perform eight reps on each leg.

then switch sides. 03 Rotate the right elbow outward to the ceiling. ROTATION Improve your posture by increasing the mobility in your thoracic spine. DON’T “FLAP” Rotate back inward and ELBOW. It’s especially beneficial for those who spend a lot of time at a desk or keyboard or spend too much time bench pressing 02 Bring your right hand at the gym. . with a flat back and straight arms. opening the chest and rotating your head and upper back as far as you can. repeat for eight reps. Make sure to rotate through the thoracic spine and trunk rather than through the arm. FUNCTIONAL WARM-UPS 35 01 Begin on your hands THORACIC and knees. behind your head and rotate your right elbow in toward the floor.

See 01 Position your body on the roller. to diminish. Make these four simple practices part of your regular post-workout routine. See Foam Rolling Technique. • Run through all of the exercises found in the Functional Warm-ups pages post-workout as well as • Perform foam rolling. There’s a lot of freedom for experimentation when using the roller. pause and wait for the discomfort techniques to meet your needs. FOAM ROLLING TECHNIQUE Use a foam roller as a warm-up. When you find a the roller to the correct position. causing pain. and manipulate pressure on your muscles. You can create your own tender spot in the area you’re working. or whenever you feel pain to “roll out” the muscles. you’ll struggle to find the depth required to maximize your ability to burn calories and build new muscle. You can massage yourself with a foam roller to relieve muscle tightness. This is called self-myofacial release. or arms. 1 STRETCH 2 FOAM ROLL Stretching isn’t sexy and doesn’t make you The fascia is connective tissue that wraps look good without a shirt. Afterward. Roll back and forth slowly. become tense or constricted while working out. back. promotes circulation of oxygenated blood.5cm) in diameter. but it’s the most around the muscles in the body. This alleviates soreness and stiffness. after working out. The basic technique is the same. and even breaks up scar tissue and restrictions in the fascia. a key component of recovery. This could take up to one minute and may be uncomfortable. Look for a high-density foam roller that’s about 3 inches (7. Without the necessary flexibility and muscle pliability. The weight of your body will apply what works well and feels best for you. pre-workout to increase your flexibility and mobility. You can find them at sporting goods stores or online. Recovery practices are critical for injury prevention and consistent training. and they enable you to give maximum effort for maximum results. It can underrated aspect of athletic development. regardless of whether you use it on the legs. your muscles will be tired and sore.36 BODYWEIGHT BASICS RECOVERY Bodyweight workouts require you to exert great stress upon your body. A foam roller also allows you to apply targeted pressure to specific spots in the muscle that may be causing pain. .

apply localized ice (for it harder to get to sleep. make sure to cut out to warm itself. again pause and regularly to keep the area relaxed. to the skin. causing an increase in food and slows down physiological processes. helping repair the of time can negatively impact your mental strength and damage and actually strengthening the muscles. because that may for maximum benefit. Don’t apply these directly may need up to nine hours. It decreases metabolic activity haven’t gotten enough rest. in muscle fibers. resulting in increased blood flow that caffeinated beverages. RECOVERY 37 3 SLEEP 4 ICE Sleep is the necessary downtime your body Intense exercise causes microtrauma. note that many athletes body for 10 to 15 minutes. Icing commitment to training sessions. Leptin is a hormone that regulates It constricts blood vessels and flushes waste products appetite. • Fill your tub with water 53 to 59° (12 to 15°C) and and it contributes to sounder. have the opposite effect. It could get you wired and make • Or instead of an ice bath. tiny tears. . the body has If you find it difficult to get to sleep. And it reduces craving. and its levels fall in the bodies of people who out of the affected tissue. wait for the discomfort to diminish. but it’s a good thing because micro humans do. Sacrificing hours of sleep over a long period tears stimulate muscle cell activity. or needs to restore itself. wrap them in a towel first. Another drawback of helps the body recover faster and reduces muscle pain not getting enough rest at night is that you’ll want to eat and soreness after intense training sessions. deeper sleep. Other mammals don’t willingly delay sleep the way we This sounds scary. example bags of frozen peas) to specific areas of the • Sleep at least seven hours. continue rolling the roller. Afterward. When you identify any other sensitive spots. But don’t submerge your body for between 10 and 15 minutes exercise right before you go to bed. 02 When the area is no longer sensitive. more than you need to. regular exercise is that it can help you fall asleep faster. swelling and tissue breakdown. roll up or down the muscle on 03 When tender areas can be rolled over without pain. One of the many benefits of improves the healing process.

9 and 1. Having a body with lean muscle mass fueled by protein has another benefit: It decreases body fat percentage. PROTEIN: HOW MUCH DO YOU NEED.1. the building block of new muscle. multiply your weight in pounds by between 0. Exercise effectively tears and breaks apart muscle fibers. the harder it will be! So it’s essential to prioritize nutrition to become a lean. the heavier you are. Whole grains.5g 52g 100g Greek yogurt 10g + + 149g 179. mean performance machine.5g 231. fruits. Since it repairs muscle.5g 149g 179.5g . Daily protein requirement Daily protein requirement Daily protein requirement 126–154g 162–198g 198–242g for a 140-pound man for a 180-pound man for a 220-pound man Sample meal plan Protein Sample meal plan Protein Sample meal plan Protein Extra large egg 7g All of the protein for a All of the protein for a 2 tbsp peanut butter 7g 140-pound man plus: 180-pound man plus: 6oz tuna 52g 3oz bacon 10g 6oz round top steak 52g 1 cup black beans 15g 3oz cottage cheese 10.5g 2 slices Swiss cheese 15g ½ cup tofu 10g 3oz chicken drumstick 23g 1 cup navy beans 20g 30.38 BODYWEIGHT BASICS NUTRITION Bodyweight exercises are all about moving your own mass. when your body uses the simple sugars and starches to replace those energy stores. you must provide the body a constant supply of protein throughout the entire day for optimum muscle growth. salmon paired with whole wheat pasta or quinoa and nutrient-packed kale helps repair and replenish the body. What about carbs? Aren’t they the devil? The key is to save them for post-workout meals. The result gives you the amount of grams of protein you need daily. and vegetables are the best carbohydrates to consume while following the programs in this book—keep it to around 100 grams An excellent post-workout meal: With about 23 grams of protein per serving. per day. Protein is essential for exercise because it contains amino acids. AND HOW CAN YOU GET IT? To calculate how much protein to eat while on a bodyweight exercise regimen.

rises. feeling satiated. The average man needs 3L 3L of water per day. HYDRATION 39 NUTRITION BLUEPRINT Six simple steps create a solid nutritional foundation. core temperature increases. HYDRATION • Eat four to six small meals each day: breakfast. • A protein shake with milk and a banana • Half an avocado stuffed with cottage cheese • Spinach salad topped with grilled chicken When exercising. athletic performance. Drinking shakes that contain whey protein can make you feel less 500ml hungry later. up your • A banana sliced lengthwise and spread with nut butter 4L intake to 4L of water daily. and early-evening snacks. mid-afternoon. you may lose up to two dinner. and other high-calorie sugary drinks. and helps you lose body fat and better preserve muscle mass. including sports drinks. and lactic acid increases. Make sure to drink 500ml of water—preferably mixed with an electolyte replacement—both before and after a bodyweight workout. . heart rate • Cut out alcohol. liters of water per hour. For every liter of fluid • Eliminate soda. lunch. You lose 2L of water daily through normal activities like breathing. and carbs. lost. glycogen stored in muscles is used • Drink lots of water—it flushes toxins and keeps you more rapidly. with high-protein mid-morning. decrease in weight caused by dehydration • Limit carbohydrates to unprocessed. 2L and elimination. sweetened coffee beverages. complex carbs such can lead to a 20 percent decrease in as sweet potatoes. and During exercise. Just a 2 percent • Avoid sugar and processed foods. sweating. GREAT POST-WORKOUT HOW MUCH SHOULD YOU DRINK? SNACKS AND MEALS What’s the ideal amount to consume when pursuing the These small meals are perfect for a man on a bodyweight programs in this book? The daily amount of water intake will workout regimen because they include both proteins differ from person to person and will vary based on activity.

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LEVEL 1 Level 1 provides you with a thorough understanding of foundation exercises such as squats. These exercises focus on building strength. and pull-ups. push-ups. and definition. while teaching the base forms required to quickly progress to higher levels. muscle tone. . each with options to make them more or less challenging.

and hang from the bar with straight arms. . LESS DIFFICULT Modify stability: Use a resistance band. MORE DIFFICULT Modify stability: In step 2. 02 Hop up and grab the bar with an overhand grip (palms facing away) wider than your shoulders. Try to hang with good form for as long as possible. This will force you to recruit the muscles in your core for stabilization. 01 Stand directly under your pull-up bar. or place one foot on a chair.42 LEVEL 1 DEAD HANG This is a great introduction to bodyweight training because it teaches body awareness and helps to develop the fundamental grip strength vital in all hanging exercises. to provide support and stability while you build confidence and strength. gently swing your body from side to side to perform dead swings. KEEP SHOULDERS “PACKED”—PULLED DOWN AND BACK.

LESS DIFFICULT Modify body angle: For all steps. then add a second pull of the knee to the chest before switching legs. climbing a summit and work your core. EXERCISES 43 MOUNTAIN CLIMBER ELBOWS STRAIGHT. pull your knee in toward your Modify range of motion and reps: During chest while keeping your core engaged. alternating leg positions. MORE DIFFICULT 02 Bending your right leg. This is the plank position. Repeat. and legs. A challenging cardiovascular exercise. THROUGHOUT. step 2. elevate your hands on a prop. Rise up onto your toes. and engage the core to mountain climbers mimic form a straight back and balance your weight between your PLANK POSITION finding a foothold while toes and head. 01 Position your hands on the floor slightly wider than your MAINTAIN A RIGID shoulders. . extend partially. with controlled speed. shifting weight to the lower body so it’s easier to sustain the plank. 03 Straighten the right leg back into its original position and simultaneously pull the left knee toward the chest. hip flexors.

Modify speed and points of contact: In all steps. Place your palms on the floor with fingers slightly spread and pointing toward your toes. . bodyweight staple. 02 Press into your palms and lift your hips and torso LESS DIFFICULT toward the ceiling.44 LEVEL 1 REVERSE PLANK BRIDGE Create stability and balance through the back side with this simple 01 Sit on the floor with your legs extended in front of you.5 reps. bend your knees to decrease the length of the body. MORE DIFFICULT Modify reps: Add a small pulse to step 2 by lowering halfway down and then re-engaging the core and glutes to perform 1. then repeat.

You may need to begin by holding the position for only a few seconds as you build your strength. Fully straighten but do not lock your arms and legs. 03 Look at the ceiling. and hold. Squeeze and engage the glutes. PULL IN BELLY. not quantity! SQUEEZE GLUTES AND SHOULDER BLADES. Quality. pulling your belly button to your spine. . EXERCISES 45 The goal is to maintain a straight line and hold for up to 30 seconds.

and hamstrings. (laterally) away from the body. Modify stability and range of motion: In all steps. quads. they increase 02 Step out to the right side dynamic balance. ALTERNATING LATERAL LUNGE Lateral lunges strengthen and tone the glutes. . MORE DIFFICULT lowering your body until the thigh is parallel to the floor.46 LEVEL 1 01 Stand tall with feet shoulder-width apart and toes pointing forward. hamstrings. elevate the bending leg to decrease your stability and require greater activation of the glutes. LESS DIFFICULT Modify stability: Throughout the exercise. Remain tall and keep your weight in the heel as you push back your hips. perform all reps to the same side to increase stability. allowing you to build confidence and 03 Push back off of the bent leg. and thighs. In the process. straightening the hips and knee to return to your starting position. focus on depth.

04 Repeat the lateral lunge to the opposite side. . keeping your weight in the heel of the lunging leg and glutes. hips. EXERCISES 47 POINT BENDING KNEE IN SAME DIRECTION Focus on pushing back the AS TOES.

This is the plank position. shoulders. Modify body angle: In all steps. bringing your chest toward the floor. push-ups build upper body and 01 Begin with arms straight. Your elbows should bend slightly beyond 90 degrees. your weight balanced on hands and core strength.48 LEVEL 1 STANDARD PUSH-UP Done correctly. muscles of the chest. . MORE DIFFICULT 02 Bend your elbows. back. abs. LESS DIFFICULT Modify body angle: Elevate your hands on a prop to transfer more of the load away from the arms and shoulders and to the lower body. triceps. elevate your feet on a box or bench to decline your body. transferring weight into the upper body to cause it to work harder. and even the legs. using the toes.

. AND BACK SHOULD BE STRAIGHT. HIPS. . position to work slightly different muscle groups. LEGS. also called a diamond push-up. hips. straightening your arms to return to the starting position. There are many variations to the standard push-up. imagine a wooden rod along your entire back. EXERCISES 49 When performing a standard push-up. STAGGERED PUSH-UP With its hands at different heights along the body. this variation decreases stability and helps strengthen the serratus anterior. Repeat steps 2 and 3 as prescribed. and upper back at all times. 03 Push up through your palms. Adjust your hand your heels. You primarily work the triceps in this variation. HEART TO HANDS PUSH-UP Place both hands on the floor below the sternum. The rod should remain in contact with Try this ..

use a resistance band or place your foot on a chair to assist the 01 Position yourself directly under chin-up by adding your pull-up bar. and core while supercharging your metabolism. the bar with an underhand (palms facing you/supine) shoulder-width grip and hang from the bar with straight arms. back. . straightening arms over a count of four to produce an eccentric muscle contraction that builds strength.50 LEVEL 1 CHIN-UP Chin-ups are a bodyweight training essential because they work the biceps. lower slowly. Hop up and grab leverage. LESS DIFFICULT Modify points of contact and stability: For all steps. MORE DIFFICULT Modify speed: In step 3.

. Chin-ups are slightly easier than pull-ups because the supine DON’T SWING! position of the hands allows for greater activation of the biceps. Pause. and 3 as prescribed. SQUEEZE BICEPS. ISOLATE BACK. Repeat steps 2 the bar. EXERCISES 51 02 Pull yourself up until your chin is above 03 Lower yourself down with control.

an underhand grip (palms facing away) and with your hands proof shoulders and aid in shoulder width or closer. Switch feet halfway through the reps. injury prevention. 02 Pull yourself up until your chest touches the bar. . 03 Lower yourself back down with control. CONTRACT ABS.52 LEVEL 1 CLOSE-GRIP INVERTED ROW This exercise decidated to 01 Lie on your back directly under the bar. Grasp the bar with the back will build bullet. LESS DIFFICULT Modify stability and points of contact: Perform this exercise standing or seated with a resistance band to build confidence. KEEP BODY MORE DIFFICULT COMPLETELY STRAIGHT. Modify stability and range of motion: Raise a foot to decrease stability and challenge the core. Pause.

When performing reps. or leg raise. 2. The less the legs drop. add a hip lift to increase ROM and work the lower abdominals and pelvic floor harder. because leg raises are a 01 Lie on your back and place your hands. . under your buttocks to help maintain a neutral pelvic position. 02 Slowly raise your legs until they’re perpendicular to the floor. the easier. Hold the contraction at Modify range of motion: At the end of step the top for a second. palms down. don’t let the legs touch the floor. Keep your simple yet highly effective legs as straight as possible and squeeze them together. way to target the lower abs and hip flexors. is the one ab exercise we always come back to. HANDS UNDER BUTT SUPPORT MORE DIFFICULT LOWER BACK.5cm) off the floor. 03 Slowly lower your feet to within 1 inch (2. EXERCISES 53 PIKE The pike. LESS DIFFICULT Modify range of motion: Decrease the workload by only partially lowering the legs in step 3.

More specifically. Switch feet halfway through the reps. LESS DIFFICULT Keep your scapular retraction going during both the concentric and eccentric motions of the row. and bench presses.54 LEVEL 1 INVERTED BODYWEIGHT ROW This exercise balances the 01 Lie on your back directly under the bar. MORE DIFFICULT Modify stability and range of motion: Raise a foot to decrease stability and challenge trunk stabilization. 02 Pull yourself up until your chest touches the bar. a resistance band to build confidence. and your hands wider than muscles used in push-ups your shoulders. helping with back strength and shoulder stability. try to pinch your shoulder Modify stability and points of contact: blades together for the entire duration Perform this exercise standing or seated with of the exercise. Grab the bar with an overhand grip (palms facing away). . Pause.

03 Lower yourself back down with control. CONTRACT ABS AND KEEP BODY COMPLETELY STRAIGHT. .

for the human body. Hop up and grab the bar with an the best exercise for your overhand grip (palms facing away) wider than upper back. slowly straighten your arms as you lower over a count of four to perform an eccentric muscle contraction that builds strength. . and hang from the bar with one of the best exercises straight arms. LESS DIFFICULT Modify points of contact and stability: For the entire exercise. use a band or place a foot on a chair to assist the pull-up by adding leverage. and arguably your shoulders.56 LEVEL 1 PULL-UP 01 Position yourself directly under your Pull-ups are hands-down pull-up bar. MORE DIFFICULT Modify speed: In step 3.

The Guinness World record for most pull-ups in one minute is 41 repetitions.. 02 Pull yourself up until your chin is above the bar. performed by Ronald Copper. . EXERCISES 57 ISOLATE BACK AND BICEPS. Repeat only steps 2 and 3 when performing reps. Jr. Pause. 2013. DON’T SWING! 03 Lower yourself down with control. on June 2.

then fold forward from the hips until your hands are on the floor. as well as associated muscles. LESS DIFFICULT The shoulder is made up of three bones. move your ligaments. elevate your feet on any available prop 02 Walk your hands away from your body until you form a triangle with the ground. and tendons. It’s the most feet farther from your hands. Modify body angle: In step 2. You’re now in the down dog position. the easier to decline the body and transfer a greater proportion of weight into the upper body. stay there for the remainder of the exercise. so weight is more evenly distributed through the core. the exercise becomes. perform gravity-defying wall walks and even handstand push-ups. mobile joint in the human body. allowing you to build the strength to 01 Begin by standing tall. MORE DIFFICULT Modify body angle: During the entire exercise. .58 LEVEL 1 DOWN DOG PUSH-UP Down dog push-ups are without question one of the best bodyweight exercises for your shoulders. The farther your hands are from your feet. because the muscles of the chest and back assist the shoulders.

03 You’ll now perform the push-up segment of the exercise. Straighten the arms back out to push yourself up. Bend your arms at a 90-degree angle to lower the crown of your head to the floor. .KEEP LEGS AS STRAIGHT AS POSSIBLE.

LESS DIFFICULT Modify range of motion: Remove the push-up in step 3 to perform squat thrusts. Each rep incinerates calories and works virtually CONTRACT the entire body. bodyweight revolution. shifting your weight into the heels and lifting your chest. 03 Perform one push-up with your core engaged. 04 Jump to bring your feet back to your hands. MORE DIFFICULT Modify points of contact: In step 3.60 LEVEL 1 BURPEE The Burpee is the 01 With your feet hip-width apart. or both to decrease stability and require greater core strength. leg. ABS. KEEP BODY STRAIGHT. elevate an arm. bend your knees and bring your undisputed bastion of the hands to the ground just in front of your feet. 02 Hop your feet back into a plank position. decreasing the work for the upper body. .

hips. back. Vary Burpees by changing the hand position in the push-up portion of step 3. This engages other muscles of the chest. EXERCISES 61 05 Jump to bring your feet back to your hands. CLAP PUSH-UP Use more power and build strength by performing a plyometric clap push-up.. and arms. .. and forces you to compensate and balance in different ways. MILITARY PUSH-UP Performing a military push-up isolates and engages the triceps. Try this . and ankles. 06 Land softly with a slight bend at your knees. STAGGERED PUSH-UP Decrease stability and help strengthen the serratus anterior with a staggered push-up. shifting your weight into the heels and lifting your chest.

exerting greater pressure on the triceps than a standard push-up. elevate your upper body (or kneel) to decrease the weight being moved by arms and shoulders. Narrowing the hand width decreases the base of support. TIGHT AGAINST RIB CAGE. 02 Keeping the elbows and arms tight against your sides.62 LEVEL 1 MILITARY PUSH-UP Military push-ups change up hand position. MORE DIFFICULT Modify body angle: In all steps. Position the hands directly under the shoulders. bend your elbows and lower your body to the floor. LESS DIFFICULT Modify body angle: In all steps. 01 Assume a full plank or traditional push-up position. . but not wider than the shoulders. with the body balanced between the toes and hands. elevate your feet on a chair or box to decline the body and KEEP ELBOWS transfer weight into the upper body and core. challenging the core.

EXERCISES 63 Due to the increased load on the triceps. straightening your arms to return to the starting position. military push-ups are difficult to perform with correct form. either perform the push-ups on your knees. push up through your hands. If you feel your hips lifting. 03 Once your elbows are slightly beyond 90 degrees. . or revert to a standard push-up.

resting only your heels on the floor to increase demand on your core. LESS DIFFICULT Modify speed: In step 2. keep legs straight in all steps. require a bar. MORE DIFFICULT 02 Press through your elbows and triceps to lift your upper back and shoulders off the floor. . with your elbows rows because they don’t touching the floor. hold for only three seconds to decrease the work-to-rest ratio. Tuck your arms against your rib cage. Modify points of contact and stability: Instead of bending the knees. Hold for 10 seconds. This exercise engages the upper back and helps balance pushing exercises such as push-ups.64 LEVEL 1 ELBOW BRIDGE Elbow bridges are an excellent alternative to inverted bodyweight 01 Lie on your back with your legs bent and the soles of your feet on the floor.

and the pads of the big and little toes. 03 Lower yourself back down with control. with the ground. Make sure to connect the heel. . EXERCISES 65 Try to keep even pressure through your feet during this exercise. TUCK HIPS AND PELVIS SO SACRUM LIES FLAT.

Bend your legs and place your feet approximately 1 foot (30.66 LEVEL 1 01 Lie flat on your back. Arms remain loose by your sides. 02 Pressing evenly through the soles of the feet. .5cm) from your glutes. Pause at the top of the motion and hold for 1 to 2 seconds. glutes and lift the hips until you form a straight line from shoulders to knees. squeeze the 03 Lower back down to the floor under control.

EXERCISES 67

PELVIC PEEL
The pelvic peel
strengthens the hips,
hamstrings, and glutes
while simultaneously
stretching the quadriceps
and hip flexors. Pelvic
peels are excellent if you
suffer from pelvic back
pain because they work
the muscles that support
and stabilize the pelvis.

MORE DIFFICULT
NECK AND LOWER
BACK SHOULD NOT
TOUCH FLOOR.
Modify body angle: For all steps, elevate
your feet to decline the body and increase the
height at which you have to lift your hips.

LESS DIFFICULT
Try to distribute your weight evenly across
both feet (heel, big toe, and little toe),
squeeze the glutes, and avoid pushing out
your rib cage as that will put pressure on
your neck. Modify speed: Instead of lifting and
lowering, hold at the highest point in step 2
to create a strength-building isometric hold.

68 LEVEL 1
01 Stand with your feet shoulder-
width apart and arms relaxed, with
fingertips resting on the front of
your thighs.

FORWARD
HINGE
The forward hinge will help
you gain awareness of the SQUEEZE GLUTES
hips and correct use of AND ENGAGE ABS.
the rear chain (hamstrings,
glutes, and hips). It may
even help alleviate knee
pain and increase the
depth of your squats.
02 Hinge the hips back and
fold forward, keeping your back
MORE DIFFICULT flat. Hold this position for
3 to 5 seconds.

Modify range of motion and stability:
Extend your arms in all steps. This lengthens
your body, making your core work harder.

LESS DIFFICULT

Modify range of motion: In step 2,
decrease the angle of your hip hinge and
slightly bend the knees, lessening the stress
on the hamstrings.

EXERCISES 69

Push your hips back as far
as you can until you feel a
slight discomfort as you
stretch your hamstrings.

03 Return to the standing position.

70 LEVEL 1

BACKWARD
BURPEE
The opposite of a
classic Burpee, the 01 From a standing position, lower yourself to the floor and into a
backward Burpee is squat with your arms extended.
performed facing upward,
which requires greater
lower body activation than
its better-known relative!

MORE DIFFICULT

02 Round your back and engage your core as you lower your hips
toward the floor.
Modify stability: Perform on a single leg.
This requires you to perform a muscle-building
one-legged pistol squat to return to the
starting position, which increases stability.

LESS DIFFICULT
WHEN ROLLING,
MAINTAIN A HOLLOW
BODY POSITION WITH
CORE ENGAGED.

Modify stability: Place your hands on a chair
or box when in standing position to help you
perform with confidence and focus on form.
03 Starting from your thoracic spine, roll backward through the
lumbar spine with arms extended at sides for stability.

06 Land softly with a slight bend at your knees. EXERCISES 71 A recent study shows that people who can sit or stand with little or no support from their hands or knees live the longest. 05 Jump up from the squat position. reversing the motion from step 3 and ending with the weight in your heels. feet on the floor in a squat with arms extended for stability. and ankles. hips. 04 Roll forward. .

If you can. weight on balls of feet. creating a brief isometric hold and removing momentum. touch your toes with your fingertips. shoulders. replacing frequency for depth. KEEP WEIGHT IN HEELS. MORE DIFFICULT CHEST UP. Modify speed: Hold the squat in step 1 for a count of four. and ankles. and back. straighten your legs and raise your arms overhead. 02 Jump out of the squat position. LESS DIFFICULT Modify range of motion: Decrease the squat depth in step 1 for a more cardiovascular exercise. core.72 LEVEL 1 01 With feet shoulder-width apart. As you jump. 03 Land with your feet together. X-JACK This twist on the traditional jumping jack will boost your metabolism and tone your legs. and drop into a squat position. bend from your hips. knees. crossing your wrists to make an X. . LOOK FORWARD.

03 Straighten your arms and bring your hips back up to the starting position. and glutes. 02 Bend your elbows. providing protection floor behind your hips. lowering your buttocks until they’re elevate your hands on a prop and extend your just above the ground. fingers pointing toward your toes. LOOK FORWARD. and preventing injury. Lean back and place your hands on the joint. legs to increase the workload on the core. lower more shallowly. shifting weight from the upper body into the core and legs while you build strength. Elevate the hips by engaging the core. MORE DIFFICULT CHEST UP. hamstrings. EXERCISES 73 DIP This targeted exercise isolates the triceps and strengthens the muscles 01 Sit with your feet flat on the floor in front of you and surrounding the shoulder knees slightly bent. LESS DIFFICULT Modify body angle: In step 2. Modify range of motion: For all steps. .

03 Lift your body by squeezing your shoulder 04 Slowly lower back to the dead hang blades together.” Modify speed: Instead of repeating steps 3 and 4. As you squeeze. Repeat steps 3 and 4 for the duration bend in your arms. . and hold 3 seconds. grip wider than your shoulders. and settle into a dead hang position with shoulders pulled MORE DIFFICULT back and down—known as “packed. with no position. will decline and lower back will arch slightly. omit the remaining steps. This creates a strength-building isometric hold. 01 Position yourself directly under the 02 Hop up and grab the bar with an overhand pull-up bar.74 LEVEL 1 HANGING SCAPULA RETRACTION This is a relatively basic exercise. hang from the bar without shrugging the shoulders for time. your chest of the exercise. This builds upper body and grip strength. LESS DIFFICULT Modify speed: After step 2. squeeze and hold the shoulder blades for the duration of the exercise. but it’s essential for shoulder and back health and will add gains to your bench press. Instead.

Repeat. requiring activation of the core to balance. 01 Stand tall with hands at your side. hamstrings. gluteus maximus. and calves. This allows you to perform the exercise with greater confidence. standing tall to engage the core. and focus on the depth of the exercise. Left MORE DIFFICULT knee should be bent at a 90-degree angle. swapping legs. low-impact way to strengthen the quadriceps. Lower hips so right thigh is parallel to the floor and right knee is directly over ankle. hold on to a chair or other prop to aid balance. LOOK LESS DIFFICULT FORWARD. extend arms overhead to decrease stability. . Modify stability: In all steps. 02 Take a large step back with your left foot. EXERCISES 75 BACK LUNGE The back lunge is a simple. Modify stability: During the entire exercise. CHEST UP. 03 Return to a standing position by pressing through heel of right foot and bringing left foot forward.

compound exercise that torches calories.76 LEVEL 1 PUSH-UP JACK Push-up jacks fuse cardiovascular jumping 01 Assume a full plank or traditional push-up position with your jacks with muscle-building body balanced between the toes and hands. use any available prop to elevate your upper body into an incline. LESS DIFFICULT Modify body angle: During the entire exercise. with hands wider than push-ups for a killer shoulders and feet side by side. . MORE DIFFICULT Modify points of contact: Change hand position to a military. diamond. or staggered push-up position to decrease leverage and stability.

02 Bend your elbows to lower your chest toward the floor and simultaneously hop your feet open so they’re twice your shoulder width. . 03 Push up through your hands. Push-up jacks require incredible trunk stability and core strength and they will help you find some buried treasure—your six-pack abs. EXERCISES 77 X marks the spot. straightening the arms and hopping the feet closed to return to the starting position. Repeat steps 2 and 3 with controlled speed for the number of reps prescribed.

. part pelvic peel. fingers pointing toward the toes. this functional compound exercise requires you to activate the glutes to elevate the hips. knee bent.5 reps. and the other leg extended out in front. then press back up to the highest point of the exercise for 1. and part single-leg pike. MORE DIFFICULT Modify range of motion and reps: In step 2. 01 Sit with one foot flat on the floor. Lean back slightly and place your hands on the floor behind your hips.78 LEVEL 1 BRIDGE KICK Part triceps dip. perform one full rep but lower only halfway instead of fully. LESS DIFFICULT Modify speed: Hold the elevated kicking position in step 2 for the entire exercise to create a strength-building isometric hold. elbows bent.

Repeat steps 2 and 3 for prescribed raise or “kick” the straight leg to 90 degrees. Squeeze the glutes and raise the hips elevated starting position. EXERCISES 79 DON’T ROCK ON FRONT FOOT. INSTEAD. largest muscle groups in the body. bring your hips back to slightly the foot on the floor. . and lower the extended leg upward until level with the stabilizing knee. 02 Press through the palms and push through the center of 03 Bend your arms. amount of reps. so when you engage them you burn serious calories. PRESS The glutes are one of the THROUGH HEEL. Simultaneously back to the floor.

WALL SIT Wall sits make you hold a seated position—an isometric muscle contraction—so they strengthen the quadriceps and are a perfect exercise for people unaccustomed 02 Lean back. slide down less. The knees should LESS DIFFICULT be bent 90 degrees and straight above the ankles.5 to 2 feet (45. changing weight distribution and making it easier to sustain the sit.80 LEVEL 1 01 Stand approximately 1. pressing your torso against the wall. Modify points of contact: In all steps. . hold a leg out in front to increase the workload for the supporting leg and challenge the core. Hold this position for the duration of the exercise.75 to 61cm) from a wall. PULL BELLY BUTTON TO SPINE. MORE DIFFICULT ENGAGE CORE. Modify body angle: In steps 2 and 3. to squatting. 03 Slide down the wall until your thighs are parallel to the floor.

5 reps. with your feet shoulder- buttocks. first perform a smaller half squat by standing halfway. 03 At the bottom of the movement. lowering your body as if you’re about to sit Modify range of motion and reps: In in a chair. . your knees should be at a 90-degree angle and your thighs parallel to the floor. step 3. full-body exercise primarily engages the thighs. BELLY BUTTON IN. develop core strength by engaging the lower back and abdominals. then lower back into a full squat to perform 1. MORE DIFFICULT GLUTES TIGHT. LESS DIFFICULT 04 Exhale as you press through your heels. 02 Inhale as you bend at the knee. PELVIS TUCKED. and 01 Stand tall. It also helps width apart and toes pointing forward. returning to the starting position. Squeeze your glutes as you stand. hips. tucking your pelvis under and pulling the belly button inward to engage your core. EXERCISES 81 SQUAT This compound. Repeat. Modify stability: Hold a chair to provide balance and assistance as you build strength.

1x P054 workout will help you build the REST 0:30 after each round of the set back. Ares DOWN DOG PUSH-UP translates to “battle” in ancient 5x. Rest 30 20x P072 seconds between rounds.82 LEVEL 1 SET B BACK LUNGE 10x P075 ARES WORKOUT MILITARY PUSH-UP Tri-sets allow us to keep rest 5x. 4x. 3x. This aptly named 5x. subtracting one rep per round where shown (pyramid format). Perform all sets and their BURPEE exercises in order. 2x. complete this finisher as fast bodyweight training classics. 1x P062 periods short while alternating CHIN-UP between complementary 5x. 1x P058 Greek. 2x. 3x. 3x. 1x P056 Possible) finisher. 4x. STANDARD PUSH-UP 10x P048 X-JACK Perform each set for five rounds. . 4x. 3x. 2x. SET 30x P060 A SQUAT 10x P081 MOUNTAIN CLIMBER 40x P043 STANDARD PUSH-UP 5x. 4x. shoulders. and Ares is the Greek INVERTED BODYWEIGHT ROW god of war. 2x. 4x. 4x. chest. speed second. but REPEAT for five rounds in pyramid format push as hard as you can to boost your metabolism and improve your calorie burn. 1x P050 exercises. 2x. The pyramid format REST 0:30 after each round of the set (starting with a high number of REPEAT for five rounds in pyramid format reps and gradually reducing SET them with each round of a set C PELVIC PEEL 10x P066 of exercises) ensures focus on the quality of each rep. as possible. 2x. and REPEAT for five rounds in pyramid format FINISHER REPEAT sets A–C for a total of armored core of a demi-god by After three rounds three rounds combining push-and-pull of the sets. Remember: REST 0:30 after each round of the set form first. 3x. 1x P048 PULL-UP This is an AsFAP (As Fast As 5x. 3x.

and it will REST 0:30 take a heroic effort to complete this SET total body workout. perform the first round to failure (max) and subsequent rounds to 80 percent of that max number—e. This focus on quality over quantity. including the rests. In Greek mythology. B SQUAT 0:20 P081 Perform three full rounds with no rest between BACK LUNGE exercises or rounds. WORKOUTS 83 PERSEUS FINISHER WORKOUT Perform the exercises in order. submax = 8 reps. . 0:20 P072 puts an emphasis on injury-free MOUNTAIN CLIMBER strength gains. for the prescribed periods of time. max = 10 reps. 0:20 P075 ALTERNATING LATERAL LUNGE SQUAT 0:20 P046 15x P081 REST 0:30 STANDARD PUSH-UP submax* P048 BURPEE BACK LUNGE 0:20 P060 12x each leg P075 PUSH-UP JACK INVERTED BODYWEIGHT ROW 0:20 P076 submax* P054 BACKWARD BURPEE MILITARY PUSH-UP 0:20 P070 submax* P062 REST 0:30 DEAD HANG REPEAT sets A–C for a total of three rounds 0:30 P042 REPEAT for a total of three rounds *Submax = 80 percent of your max number of reps..g. and X-JACK depth and ROM rather than reps. 0:20 P043 Perseus was the first hero. This introduces the submax rep SET concept: performing a little less than A STANDARD PUSH-UP 0:20 P048 your maximum number of reps. If you’re unsure of your max number of reps.

FORWARD HINGE . forging a strong foundation times by tightening while simultaneously supercharging the metabolism. but keep your repetition of the two sets. It will engage the large core engaged at all muscles of the lower body. the abdominals as if readying to take a blow to the body.84 LEVEL 1 ROUND THE WORLD This may be a lower body–focused This workout is named after the circular motion of the first three exercises and the cyclical circuit-style workout.

WORKOUTS 85 Perform as many reps as you can of all exercises within the prescribed periods of time. SET A SQUAT 0:30 P081 ALTERNATING LATERAL LUNGE 0:30 P046 BACK LUNGE 0:30 P075 WALL SIT 0:30 P080 REST for 30 seconds SET B PELVIC PEEL 0:30 P066 BRIDGE KICK 0:30 each side P078 FORWARD HINGE 0:30 P068 REST for 30 seconds CORE CHAOS REPEAT sets A–B for a total of three rounds After three rounds of the sets. 0:30 P053 REVERSE PLANK BRIDGE 0:30 P044 REST 0:30 REPEAT Core Chaos for a total of six rounds . and rest after each set. complete PIKE these core exercises.

submax = 8 reps. perform the first round to submaximally. to add a pause as you This finisher includes short and frequent squeeze the shoulder rest periods. 15x P054 DOWN DOG PUSH-UP submax* P058 DEAD HANG If 15 reps is too high 0:30 P042 for each of the rowing REPEAT the set for a total of three rounds exercises in this set. lightning bolts. rest 0:10 P043 BURPEE work 0:20. work 0:20. THOR WORKOUT X-JACK In Norse mythology. rest 0:10 P060 REPEAT the finisher for a total of six rounds . X-JACK blades on every rep. max = 10 reps. above all else. oak submax* P048 trees.g. lean muscle. great CLOSE-GRIP INVERTED ROW strength! This total body workout 15x P052 isolates some of the largest muscles in the body. rest 0:10 P072 MOUNTAIN CLIMBER work 0:20. *Submax = 80 percent of your max number of reps.. It alternates submax* P062 high-rep exercises with exercises INVERTED BODYWEIGHT ROW performed submaximally. forging MILITARY PUSH-UP strong. Thor is a 15x P072 hammer-wielding god associated STANDARD PUSH-UP with thunder.86 LEVEL 1 Perform this set with no rest between exercises or rounds. If you’re then perform these unsure of your max number of reps. and. but try failure (max) and subsequent rounds to 80 percent of that max FINISHER number–e.

R3 5x. Bonus 1x P050 REST 2:00 after each round REPEAT for a total of three rounds. R3 5x. WORKOUTS 87 In the list below. R3 5x. R3 5x. aim to do DOWN DOG PUSH-UP at least the number R1 15x. aim for it to take 10 seconds to perform that one rep–five seconds King Leonidas led his army of 300 up and five seconds down. Bonus 1x P058 of reps of the current MOUNTAIN CLIMBER round within the 0:30 all rounds P043 30-second time frame. each single rep should be performed as slowly as you possibly can. R3 5x. Bonus 1x P056 strength. Bonus 1x P053 When performing the SQUAT Burpees and mountain R1 15x. followed by a two-minute rest. this BURPEE workout will test both your strength 0:30 all rounds P060 and stamina. R2 10x. R2 10x. R2 10x. Bonus 1x P066 are required for this first super circuit. R3 5x. R2 10x. STANDARD PUSH-UP With the equivalent of 300 reps of R1 15x. “R” means “round. Spartans to the battle of Thermopylae to face an entire Persian army. THE 300 If you choose to undertake the bonus round. R2 10x. R1 15x. PIKE R1 15x. INVERTED BODYWEIGHT ROW R1 15x. Bonus 1x P081 climbers. R2 10x.” Perform the exercises SUPER CIRCUIT in each round in order. R2 10x. R3 5x. Those same credentials R1 15x. Bonus 1x P054 CHIN-UP R1 15x. Bonus 1x P048 Level 1’s greatest exercises. R2 10x. plus one bonus round if desired . R3 5x. PULL-UP No doubt it took great courage. and determination to face PELVIC PEEL such odds.

and will induce rep-based exercises. Working a higher and work until number of reps for this super set will help build your absolute failure. muscular hypertrophy (an increase in the size of focus on controlled skeletal muscle). aim for Infamously known simply as “Five” in my gym. this three-set super circuit requires high output and high maximum capacity repetitions for a total of five rounds. For endurance and athletic performance. WALL SIT . range of motion.88 LEVEL 1 SUPER CIRCUIT FIVE During any timed exercise.

B. and C in order with a one-minute rest between each set and repeat in sequence for five rounds. WORKOUTS 89 Super Circuit Five can be performed in two different ways: 1. 2. SET A STANDARD PUSH-UP 20x P048 DIP 20x P073 WALL SIT 0:45 P080 PIKE 20x P053 REST 1:00 SET B REVERSE PLANK BRIDGE 0:45 P044 MILITARY PUSH-UP 20x P062 SQUAT 20x P081 CHIN-UP 10x P050 REST 1:00 SET C MOUNTAIN CLIMBER 0:45 P043 X-JACK 20x P072 BACK LUNGE 20x each leg P075 PULL-UP 10x P056 REST 1:00 REPEAT for a total of five rounds. then move on to the next set. either one set at a time or repeating sets in a sequence . Perform each set for five rounds with a one-minute rest after each round. Perform A.

6x. This workout decreases SQUAT from ten reps per round to 10x. 10 TO 1 subtracting one rep per round (pyramid format). 9x.g. 3x. six rounds with a REPEAT for ten rounds in pyramid format one-minute rest halfway though and at PIKE the end. REST 1:00 REVERSE PLANK BRIDGE . 2x. 6x. 5x. No rest between rounds. when combined PULL-UP in one workout. 10 dips–then repeat the set for a total of ten rounds.. Squats. 0:20 P053 MOUNTAIN CLIMBER Performing a 0:20 P043 decreasing number of REVERSE PLANK BRIDGE repetitions each round 0:20 P044 allows you to continue REPEAT Core Killer for three rounds working and focusing REST 1:00 on quality even when REPEAT Core Killer for three more rounds fatigued. 8x. 4x. 10 squats. 2x. 10 pull-ups. 1x P073 in order for a total of some of the largest.90 LEVEL 1 Perform the exercises in order—e. 7x. pull-ups. 3x. 8x. 2x. 1x P056 almost every muscle in CORE KILLER DIP your body. 4x. 9x. 8x. 9x. 5x. 5x. Total exercise time: eight minutes. including Perform all exercises 10x. and dips. 7x. 1x P081 just one. 7x. 6x. 4x. 3x. work 10x.

4x. 2x. 3x. subtracting one rep per round (pyramid format). 3x. 3x. 4x. 5 military push-ups. 1x P048 those on the posterior side—Push vs PULL-UP Pull is the body’s very own battle of 5x. etc–then repeat the set for five rounds. 3x. Concentric versus eccentric muscle contractions. WORKOUTS 91 Perform the exercises in order–e. 5x. 2x. which you’ll do twice. 2x. 1x P054 DOWN DOG PUSH-UP 5x. 1x P056 the heavyweight champions. 3x. 4x. 2x. This MILITARY PUSH-UP workout utilizes the pyramid format of 5x. 3x. 4x. 1x P058 CHIN-UP Attempt to perform 5x. 0:30 P053 REVERSE PLANK BRIDGE 0:30 P044 REST 0:30 REPEAT Core Chaos for a total of six rounds .. 2x. 4x. 1x P050 the rounds that have PUSH-UP JACK single reps of each 5x. Can you make it go INVERTED BODYWEIGHT ROW the distance? 5x. 1x P062 decreasing reps per round. complete REST 2:00 six full rounds of REPEAT for five more rounds in pyramid format these core exercises.g. Rest two minutes and perform five more rounds. 4x. PUSH VS PULL 5 pull-ups. 2x. 2x. 3x. the STANDARD PUSH-UP anterior muscles of the body versus 5x. 5 standard push-ups. 1x P076 exercise as slowly CLOSE-GRIP INVERTED ROW as possible. 3x. 1x P052 REPEAT for five rounds in pyramid format CORE CHAOS To finish. Total exercise time: PIKE nine minutes. 4x. 4x. chest versus back. 2x.

8x. Complete all five rounds of a set before resting one minute and moving on to the next set. 2x P073 and the other a push movement. 8x.92 LEVEL 1 Perform the sets as couplets–e. the end. 10 dips followed by 10 DYNAMIC DUOS chin-ups. using C DOWN DOG PUSH-UP momentum to help 10x. you give yourself time REST 1:00 before set B to “rest” while you’re actively working. and slowly PELVIC PEEL control your descent CORE KILLER 10x. Perform all exercises REPEAT for five rounds in pyramid format in order for a total of This eccentric six rounds with a REST 1:00 contraction helps one-minute rest halfway through and at PIKE build strength. 6x. CHIN-UP The benefit of couplets is that by 10x. 8x.g. but move immediately to eight reps of each exercise (decreasing the reps per round in a pyramid A couplet is a pairing of two format). 4x. 6x. 4x. 6x. 8x. INVERTED BODYWEIGHT ROW 10x. 6x. 6x. 0:20 P053 MOUNTAIN CLIMBER 0:20 P042 REVERSE PLANK BRIDGE 0:20 P044 REPEAT Core Killer for three rounds REST 1:00 REPEAT Core Killer for three more rounds REST 1:00 . SET which decreases your down time and B SQUAT 10x. 2x P050 offsetting a push movement with a REPEAT for five rounds in pyramid format pull movement. 2x P054 REPEAT for five rounds in pyramid format If you begin to fatigue REST 1:00 before set C on the chin-ups. 8x. jump SET up to the bar. 4x. 2x P058 lift you. 4x. 4x. 4x. 6x.. 8x. 2x P066 over a count of four. The two SET should complement each other in the sense that one is a pull movement A DIP 10x. Don’t rest. 2x P081 makes the workout more effective. functional movements. Total exercise time: eight minutes.

4x. 2x P050 Don’t rest. as the name suggests. 8x. 6x. 6x. 8x. 2x P073 INVERTED BODYWEIGHT ROW 10x. 8x. 10x. 8x.. WORKOUTS 93 SET HI-LO B SQUAT 10x. 10x. 8x. and also to improve SET endurance and athletic performance. and 45 seconds of mountain climbers. 2x P075 CHIN-UP Perform the sets as triplets–e. PELVIC PEEL combine three functional exercises. 4x. For Hi-Lo. 4x. SET D BACK LUNGE 10x. 6x. 2x P066 often complementary push and pull exercises. 2x P054 If you’re having a PUSH-UP JACK hard time recovering 0:45 P076 between sets. 4x. 6x. 6x. 10 push-ups. 8x. 2x P074 MOUNTAIN CLIMBER 0:45 P043 REPEAT for five rounds in pyramid format REST 1:00 before set B . but move immediately to eight reps of each exercise in a pyramid format. 10 hanging scapula retractions. 2x P081 Triplets. 4x. C DIP 10x. 6x. 4x. 8x. REPEAT for five rounds in pyramid format increase the rest REST 1:00 before set D period to two minutes. 8x. Complete all five rounds of a set before BURPEE resting one minute and moving on to the next set. the third X-JACK item in each triplet is a dynamic 0:45 P072 high-intensity exercise to boost REPEAT for five rounds in pyramid format REST 1:00 before set C metabolism. 6x. 2x P048 REST 1:00 HANGING SCAPULA RETRACTION 10x. 4x.g. 0:45 P060 SET REPEAT for five rounds in pyramid format A STANDARD PUSH-UP 10x. 6x. 4x.

94 LEVEL 1 BURN Always remember: form first. The high-energy output allows you to tap the form. Push for incinerate body fat. Performing as many reps as you maximum reps but not possibly can in 20 seconds will make your heart rate at the cost of your skyrocket. which allows you to burn calories for up to 48 hours after the workout. MILITARY PUSH-UP . as this may lead post-workout benefits of Tabata and high intensity to injury. speed Based on intervals of 20 seconds of all-out exercise followed by 10 seconds of rest. Tabata training workouts second. interval training.

Total time for the workout should be 28 minutes. rest 0:10 P060 G DIP work 0:20. rest 0:10 P076 E BACK LUNGE work 0:20. rest 0:10 P070 work 0:20. rest 0:10 P048 work 0:20. rest 0:10 P056 MILITARY PUSH-UP work 0:20. rest 0:10 P073 CLOSE-GRIP INVERTED ROW INVERTED BODYWEIGHT ROW work 0:20. rest 0:10 P043 REPEAT for three rounds REPEAT for three rounds REST 1:00 before set B REST 1:00 before set F SET SET B CHIN-UP work 0:20. SET SET A PUSH-UP JACK work 0:20. rest 0:10 P062 REPEAT for three rounds REST 1:00 before set E . Rest one minute between each set. rest 0:10 P052 work 0:20. rest 0:10 P050 F PELVIC PEEL work 0:20. rest 0:10 P066 STANDARD PUSH-UP DOWN DOG PUSH-UP work 0:20. rest 0:10 P054 REPEAT for three rounds REPEAT for three rounds REST 1:00 before set D REST 1:00 SET D PULL-UP work 0:20. rest 0:10 P058 REPEAT for three rounds REPEAT for three rounds REST 1:00 before set C REST 1:00 before set G SET SET C BURPEE work 0:20. rest 0:10 P075 BACKWARD BURPEE MOUNTAIN CLIMBER work 0:20. WORKOUTS 95 Perform both exercises in each set three times.

eliminating contains some of the largest muscles. combine A strong lower body means strong performance. In short. so not only will the rest between you build a strong and solid foundation with this sets to decrease workout. where does that move originate? It may be eight-exercise workout controlled by the core.96 LEVEL 1 LEG DAY For more of a challenge. Think about it: If you want to change direction in basketball or sets A and B into one football. The lower body also rounds. but it’s performed by the lower and complete four body accelerating and decelerating. any other muscle group. never skip leg day! MOUNTAIN CLIMBER . but you’ll also burn more calories than almost your recovery time.

rest 0:10 P060 REPEAT the finisher for a total of six rounds . Total time for finisher: X-JACK nine minutes.. 5x. WORKOUTS 97 Perform the exercises in order–e. rest 0:10 P072 MOUNTAIN CLIMBER work 0:20. SET A SQUAT 15x. 15 pelvic peels. Don’t rest. 10x P081 PELVIC PEEL 15x. work 0:20. but move immediately to 10 reps of each exercise (pyramid format). 5x. rest 0:10 P043 BURPEE work 0:20. 10x. 15 squats. 10x P068 WALL SIT 0:30 P080 DEAD HANG 0:30 P042 REPEAT for four rounds in pyramid format FINISHER REST 2:00 Perform six rounds. 5x. Complete all four rounds of set A before resting two minutes and moving on to set B. 15 back lunges per leg. 10x P066 BACK LUNGE 15x each leg P075 REVERSE PLANK BRIDGE 0:30 P044 REPEAT for four rounds in pyramid format REST 2:00 before set B SET B ALTERNATING LATERAL LUNGE 15x each leg P046 FORWARD HINGE 15x.g. 10x. 30 seconds of reverse plank bridge. 10x.

WEEK 3 WEEK 4 . schedule WEEK 2 your rest day accordingly. as this may adversely affect your rest time for a specific muscle group. Work six days on and one off.98 LEVEL 1 PROGRAM Programs are structured so weeks 1 and 3 are the same. but if your schedule prevents this. Avoid switching the workouts within the program. or you need a midweek rest at first due to muscle soreness. as WEEK 1 are weeks 2 and 4. Ideally you would structure it Monday to Saturday and rest Sunday.

PROGRAM 99 DAY 01 DAY 02 DAY 03 DAY 04 DAY 05 DAY 06 ● ARES ● ROUND THE ● PERSEUS ● 10 TO 1 ● THOR ● SUPER CIRCUIT WORKOUT WORLD WORKOUT ● CORE KILLER WORKOUT THE 300 ● FINISHER ● CORE CHAOS ● FINISHER ● FINISHER DAY 08 DAY 09 DAY 10 DAY 11 DAY 12 DAY 13 ● LEG DAY ● PUSH VS PULL ● BURN ● DYNAMIC DUOS ● HI-LO ● SUPER CIRCUIT ● FINISHER ● CORE CHAOS ● CORE KILLER FIVE DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 ● ARES ● ROUND THE ● PERSEUS ● 10 TO 1 ● THOR ● SUPER CIRCUIT WORKOUT WORLD WORKOUT ● CORE KILLER WORKOUT THE 300 ● FINISHER ● CORE CHAOS ● FINISHER ● FINISHER DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 ● LEG DAY ● PUSH VS PULL ● BURN ● DYNAMIC DUOS ● HI-LO ● SUPER CIRCUIT ● FINISHER ● CORE CHAOS ● CORE KILLER FIVE .

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.LEVEL 2 Level 2 builds upon the foundation and strength you developed in Level 1 and increases the challenge through multiplanar (more than one plane of motion) and dynamic stability (motion or rotation) exercises.

tucking your hips until glutes touch calves and heels. KNEES BUCKLE MORE DIFFICULT INWARD WHILE Modify stability: As LOWERING. Repeat steps 2 and 3 as prescribed. and press through your lower your body until shins and thighs form heels. extend your arms overhead to lengthen the torso. pelvis.102 LEVEL 2 DEEP SQUAT A full-body exercise. exhale. and increase the work for the glutes and core. . returning to the starting position an angle less than 90 degrees. or as far as possible. challenge your balance. 02 Inhale as you bend at the knee and 03 Pause. Lower the while squeezing your glutes. extend your arms in front of your body to provide counterbalance. LESS DIFFICULT Modify stability: In step 2. hips. you perform the entire exercise. the deep squat primarily engages the quads. Dropping into a deep seated position requires greater hip mobility and flexibility than for a regular squat. and glutes. 01 Stand tall with your feet shoulder- DON’T LET width apart and toes pointing forward. and pulling the belly button in.

prop to decline the body and transfer more weight to the upper body. EXERCISES 103 BRACE CORE TO PROTECT SPIDERMAN LOWER BACK. alternating legs. bringing the chest down as you lift your left foot off the floor. MORE DIFFICULT 02 Bend your arms. and body in a rigid line. name. Repeat steps 2 and 3. increase hip mobility. with palms just wider than shoulders. flexibility. 03 Bring your right foot back to the floor and push your body back up to the starting position. hold the plank position and roll the knee to the shoulder. Rotate the left leg out to the Modify body angle: Elevate your feet on a side and pull your right knee up to your shoulder. and core strength. this push-up will with weight balanced between arms and toes. . LESS DIFFICULT Modify stability: Instead of performing a push-up in steps 2 and 3. arms straight. PUSH-UP Inspired by the agile superhero of the same 01 Assume a standard push-up position.

standing tall to engage the core. glutes. 01 Stand straight. low-impact way to strengthen the quads. MORE DIFFICULT 02 Step your left foot forward. Bending your right knee 90 degrees. RIGHT KNEE IS DIRECTLY UNDER HIP. with arms at your side and core engaged. raise your hands overhead to challenge stability. hamstrings. . and calves. lower your hips to bring your left thigh parallel to the floor and your left knee directly over your ankle.104 LEVEL 2 FRONT LUNGE The front lunge is a simple. LESS DIFFICULT Modify stability: Hold on to any available prop to aid balance. Modify stability: For the entire exercise. 03 Return to standing by pressing through the heel of the left foot and bringing the foot backward.

Studies prove strengthening the lower body can speed up metabolism and aid fat loss. this time leading with the right leg. . EXERCISES 105 According to the American Council on Exercise. 04 Repeat steps 2 and 3. lunges are one of the most effective lower-body exercises.

106 LEVEL 2 ALTERNATING CROSS-OVER LUNGE Apart from building strength in the quads and glutes. hold arms overhead to decrease balance and add load to hips. and agility. Landing on your heel. 03 Press through the heel of the front foot and straighten the body back to standing position. MORE DIFFICULT 01 Stand tall with your hands by your 02 Cross your left leg behind your right sides and feet shoulder-width apart. . glutes. Modify stability: In all steps. standing tall to engage the core. LESS DIFFICULT Modify stability: Instead of taking step 4. and core. and lunge as far as you can to the right. coordination. this lunge also enhances balance. perform all repetitions to one side to increase stability by making the exercise less dynamic. bend both legs and sit as low into the lunge as possible.

Keep hips and shoulders facing forward. 04 Repeat steps 2 and 3 with leg position reversed. EXERCISES 107 BEND BACK LEG AND SINK HIPS. . try to keep the foot pointing at approximately 45 degrees. To ease pressure on the front knee. crossing your right leg behind your left as you lunge.

Use a resistance band. tucking your left elbow tight to the chest so your right arm is extended across the width of the bar. parallel to the ground. and pay particular ARCHER attention to the deceleration—the PULL-UP slow lowering These are the bridge or eccentric between regular pull-ups contraction—by and single-arm ones. Modify speed: In step 3. Hang from the bar with arms straight. at the top of the pull-up. slowly lower back down to the hanging position over a count of four to accentuate the eccentric muscle contraction and build power. generating single-arm strength and power. 01 Position yourself directly under the pull-up bar. and to provide assistance. a bow to shoot an arrow. HAND OF STRAIGHT ARM LESS DIFFICULT ROLLS TO TOP Modify stability: OF BAR. Hop up and grab the bar with an overhand grip MORE DIFFICULT (palms facing away) wider than your shoulders. . 02 Pull yourself up to the left.108 LEVEL 2 Avoid momentum. The controlling your motion replicates drawing descent. don’t swing. or place one foot on a chair to increase stability and decrease the amount of weight being moved.

Repeat steps 2 and 3. . The hands are held wide on this pull-up. with your body centered between your hands. alternating arms with each archer pull-up. and the body needs to be centered between them. 03 Lower back down with control into a dead-hang position. EXERCISES 109 MAKE SURE THE SHOULDERS ARE PACKED.

bring your toes to touch the bar between your hands. 01 Stand directly under the pull-up bar. Modify range of motion: In step 2. your spine. . hands wider than control until they’re just beyond parallel to MORE DIFFICULT shoulders. This almost doubles the working range of the exercise and increases the work for abs. Pause for two seconds. LESS DIFFICULT Modify points of contact: In preparation for eventually performing a hanging exercise. the floor. raise your legs with grip (palms facing away). and decompress SPINE. focus on controlling and repeat.110 LEVEL 2 HANGING LEG RAISE This is the Holy Grail of abdominal exercises! It will AS YOU PAUSE. start by practicing leg raises on the floor to increase stability and 03 Lower your legs under control. SQUEEZE GLUTES increase grip strength and TO UNLOAD flexibility. the raising and lowering of the legs. 02 With shoulders open and packed and Hop up and grab the bar with an overhand legs kept straight. back. and hang with arms straight. and hips. build a bulletproof core.

They also strengthen the abdominal muscles and improve balance and coordination for exercises such as planche holds. LESS DIFFICULT Modify points of contact: In step 2. making balancing easier. EXERCISES 111 SPREAD FINGERS AND ROTATE THEM OUTWARD. and wrists. Modify points of contact: In step 2. move the knees to the outside of your arms to widen your base of support. and lift onto the balls of your feet. FROG HOLD Frog holds strengthen upper arms. extend one leg. 02 Transfer your weight to your upper body. . and hold. forearms. This requires elevating more weight and challenges the core more intensely. press your knees to the back of your arms. lift your feet off the floor. MORE DIFFICULT 01 Beginning in a crouched position.

112 LEVEL 2 FOREARM PUSH-UP 01 Start with forearms on the floor and legs extended. back. raising your body as you fully straighten your arms. Modify speed: In step 3. This push-up is an excellent way to build strength for exercises such as the planche in Level 3. lower the body slowly over a count of four to provide an eccentric muscle contraction that helps build strength and power. 03 Slowly lower back down by bending the arms to return to the forearm plank starting position. . HANDS OPEN up to work the chest. MORE DIFFICULT 02 Push down evenly through the palms of your hands. FLAT ON FLOOR. and core. LESS DIFFICULT Modify body angle: Perform with hands against a wall to shift more weight into the stronger muscles of the lower body. WITH PALMS triceps. with the body evenly balanced between forearms and toes This exercise combines a forearm plank and push- in a forearm plank position.

. and head off the ground. add small leg flutters of 2 to 4 inches (5 to 10cm) to create greater engagement of your core. shoulders. belly button in and tuck your pelvis to connect your lower back to the floor. EXERCISES 113 HOLLOW BODY HOLD This killer abdominal exercise is essential to master because it teaches the posterior pelvic tilt required for exercises such 01 Lie on your back with arms and legs extended. Pull your as handstands. hold legs higher to decrease leverage and the weight of the legs. MORE DIFFICULT Modify range of motion: In step 2. ABS AND GLUTES. ENGAGE In step 2. KEEP LOWER BACK AGAINST Modify body angle and range of motion: FLOOR. LESS DIFFICULT 02 Slowly raise your legs. Hold this curved position for the duration of the exercise.

. in one fluid motion. chair. extend your arms overhead to lengthen your torso and challenge balance. MORE DIFFICULT Modify stability and range of motion: In all steps. and challenge your balance in this yoga- inspired functional exercise. As you LESS DIFFICULT fold forward. raise one leg until torso.114 LEVEL 2 KEEP T-STAND SPINE LONG. lowering the torso and letting your arms hang. 01 Stand with feet together and arms at your sides. learn to control the hips. and leg are parallel to the floor. arms. 02 Inhale and slowly bend from the hips. or bench for balance so you can focus on keeping your 03 Exhale as you lift the torso and lower the leg hips square to the floor throughout the motion. Repeat steps 2 and 3 with the opposite leg. BUTTON IN. Modify stability: Hold a box. PULL BELLY Lengthen the hamstrings.

Adding a dynamic kick increases the range of motion and generates fingertips to touch the floor. EXERCISES 115 If balancing is a challenge.. bring the back leg through and snap out a kick. . T-STAND KICK As you stand tall in step 3.. bend deeper at the waist to allow Try this . a force your core has to work to stabilize.

01 Position yourself directly under your pull-up bar. flexible core makes you more powerful in all endeavors. your feet. MORE DIFFICULT Modify range of motion and repetitions: In step 2.116 LEVEL 2 HANGING REVERSE CURL KNEECAPS This targets your lower POINT DIRECTLY abdominals and lower AT CHEST. LESS DIFFICULT Modify range of motion: In step 2. tuck and raise the knees only until thighs are parallel to the ground to decrease the work for the knees and the time the core needs to be engaged. back. then lift percent. . Hop up and grab the bar with a shoulder- width underhand grip (palms facing you). add a smaller second knee tuck/crunch at the top of the motion before fully straightening legs 02 Raise your knees and curl your in step 3 increasing hips upward until your knees are the work by 50 tucked inside your elbows. A strong.

lower. SKI TUCKS Bring both knees across the body to one elbow.. 03 Lower back down slowly until your feet nearly touch the ground.. as if skiing hang—hanging from the moguls. . Twist both knees across the body performed from a dead as you curl upward. EXERCISES 117 This exercise can be Try this . to engage the obliques. bar with arms straight and shoulders packed— but make sure you’re not swinging and using momentum. and repeat to the opposite elbow.

core strength. to produce optimal movements.118 LEVEL 2 SHRIMP SQUAT This unilateral leg exercise burns fat and increases strength. 3. to slowly build strength with be efficiently transferred through the body correct form. Extend the other LESS DIFFICULT arm out straight for balance. increasing the workload for the core. and coordination—making it both fun and challenging. and 4. 02 Bend one leg at the knee and reach back to hold the ankle with the same arm. Try to maintain a rigid body throughout to retain energy. and legs. but it requires balance. . glutes. hold the back leg with both hands to decrease balance and leverage. the Modify stability: Hold any available prop energy produced by your musculature can’t for support. 01 Stand with feet shoulder-width apart and hands at your sides. MORE DIFFICULT Modify stability: In steps 2. When a joint is unstable.

one tall. keeping the torso straighten the body back to standing position. then hip and. 04 Press through the heel of the front foot and knee. EXERCISES 119 DON’T LET SQUATTING KNEE BUCKLE INWARD. side of the body. . using the other hovers above or taps the floor. 03 Bend the front leg at the ankle. Repeat steps 2 and 3. lower your body into a squat until ankle held and the other arm out straight for the knee of the backward-bent leg balance.

lower halfway. 02 Simultaneously press through your hold the highest point of the exercise in step 2 palms. Round your back. MORE DIFFICULT Modify range of motion: After reaching full extension in step 2. and create an arch or bridge. LESS DIFFICULT Modify speed: Instead of doing repetitions. . palms on the floor by the side of your head. PULL BELLY BUTTON INWARD. and push your for the duration. straighten your arms. squeeze your glutes. press back to full extension. and work almost every muscle on the back of the body in this familiar and fun exercise.120 LEVEL 2 01 Lie on your back on the floor with knees and elbows bent. BACK BRIDGE Stretch the front of your body. hips up. strengthen the muscles supporting your spine. SQUEEZE GLUTES. and then lower completely. and fingers pointing at your toes.

. more manageable chunks—perform three for 10 seconds or two for 15 seconds. break these into smaller. then lower with control. EXERCISES 121 03 Hold for the prescribed duration. not quantity! If you can’t hold for 30 seconds. Quality.

This version takes it THE CLOSER further by rotating the legs. glutes. . Pause at the top and hold to create an isolation hold and build strength. the gluteus medius and THE HARDER. THE HEELS providing greater work for TO THE GLUTES. and lift the hips to the motion instead of performing repetitions.122 LEVEL 2 PIGEON PEEL The peel in Level 1 increases strength in hips. extend and elevate the arms to remove any leverage. LESS DIFFICULT Modify speed: In step 2. form a straight line from shoulders to knees. Roll your inner thighs together and squeeze them tight. and core. tensor fascia latae. squeeze the glutes. Modify points of contact: In step 2. Bend your legs and place your feet on the floor wider than your shoulders. MORE DIFFICULT 01 Lie flat on your back on the floor or a mat. for one or two seconds before lowering back to the floor under control. hold at the top of 02 Press through the soles. increasing the load on the glutes and core. hamstrings.

and THE CLOSER piriformis. . after reaching the top of the motion. for 1. the top of the motion and hold for one or two seconds before lowering back to the ground under control. Bend your legs. pectineus. lower halfway. and open the knees as wide as possible. LESS DIFFICULT Modify speed: Hold at the top of the motion 02 Press through the feet. and lift the hips until in step 2 instead of doing reps to create an your body forms a straight line from shoulders to open knees. raise fully. place your feet on the ground with soles together. Pause at isolation hold and build strength. IT’S HARDER sartorius. EXERCISES 123 BUTTERFLY PEEL The butterfly peel rotates the legs. squeeze the glutes.5 reps. MORE DIFFICULT 01 Lie flat on your back on the ground. then lower with control. Modify stability: In step 2. providing greater work for the iliopsoas. THE HEELS TO THE GLUTES.

add a plyometric jump to increase the workload and create performance-enhancing power. Extend your arms out in front for balance.124 LEVEL 2 BULGARIAN SPLIT SQUAT This unilateral leg exercise is incredibly useful as it not only builds leg strength. and pause for two to three seconds. it also increases flexibility of hip flexors and helps 01 Stand with the top of your back foot on a bench. Modify speed: Hold in the deepest position of step 2 for the duration. or other elevated surface. . This isolation hold will generate strength. MORE DIFFICULT Modify range of motion: In step 2. or overhead to increase the challenge. 02 Bend your legs and lower body until the thigh of the front leg is LESS DIFFICULT parallel to the floor. create overall balance. chair.

EXERCISES 125 THE HIGHER THE BACK FOOT. . standing tall to engage the core. 03 Return to a standing position by pressing through the heel of the front foot. THE HARDER THE EXERCISE.

LESS DIFFICULT Modify body angle: For all steps.126 LEVEL 2 1-2 PUSH The 1-2 push is an intense. in your core. place your hands on a tall prop. arms. . and legs. Complete the move as quickly as you can. COMPLETELY THROUGH ELBOWS. Engage the core and while working the muscles form a straight line from ankles to head. and on your toes. full-body move that will elevate your heart rate 01 Begin in the plank position with hands on the floor slightly wider than shoulders. shifting most of the weight into the lower body. but that correct form takes BRING KNEES priority. add a plyometric (clap) push-up to generate explosive upper body power. MORE DIFFICULT Modify range of motion: In step 3. legs extended.

.. take the knee across the body to your chest and quickly switch legs. bring your right knee In the last step. Repeat steps 2 through 4. bringing the chest toward the floor until your elbows are bent slightly beyond 90 degrees. EXERCISES 127 Try this . By changing the angle of the legs when you bring the knee to the chest. DIAGONAL MOUNTAIN CLIMBER 04 As arms reach full extension.. 02 Bend your elbows. alternating legs. knee to the chest. speed second. Remember: form comes first. 03 Push up off the floor and straighten the arms. bringing the left to the opposite elbow. Then return to the starting position. you can create greater activation of the obliques.

this might be it! Dragon walks target so many muscle groups. Modify speed: Add a pause at the bottom of each rep. arms slightly bent. this time with the left elbow touching the left knee. forcing you to hold your weight in the most challenging position. . 03 Drop back into the modified or staggered military push-up position.128 LEVEL 2 DRAGON WALK This is not named after a character from Game of Thrones—but if you were 01 Assume a modified military push-up position. LESS DIFFICULT Modify range of motion: Keep your hands still and focus on only bringing the knees to the shoulders. and right elbow touching the right knee. with your hands staggered. that they may leave you breathing fire! MORE DIFFICULT 02 Straighten your arms and step forward with your right hand and left foot as if crawling. going to crown one total- body exercise.

. gliding. EYES FORWARD. EXERCISES 129 Think like a reptile: Stay low to the ground as you move with smooth. Slink across the floor. 04 Repeat steps 2 and 3. continuing to crawl forward in incremental controlled steps for the duration. controlled steps. CHIN UP.

As you do. Cross your your right foot. and core. allow the back leg to touch the floor for balance and stability. 03 Land on your left foot and bring the right foot behind your left.130 LEVEL 2 SKATER JUMP This exercise mimics the movement of a speed skater zooming across the ice. Modify range of motion: In step 3. This takes away momentum. 01 Stand with your right knee slightly bent 02 Bound to the left by pushing off and all your weight on that foot. . allowing you to focus on the depth of the exercise without fear of falling. forcing you to engage quads. land and perform a one-legged squat. swing your left foot behind your right ankle and lower arms across your body in the direction MORE DIFFICULT into a half squat. LESS DIFFICULT Modify points of contact: As you land in step 3. MOVE FROM SIDE TO SIDE IN A FLUID MOTION. of your jump. Repeat steps 2 and 3. glutes. hold the position for a three count. and switch sides. Skater jumps will strengthen your legs while improving balance and coordination. reversing feet so you begin by standing on your left foot.

MORE DIFFICULT 02 Bend the right elbow. . shoulder. increasing the Pause at the bottom. This generates strength and stability for AS LITTLE AS chest. Repeat the exercise with opposite arm. and arm. 01 Begin in a modified military push-up. keeping it tight against the rib Modify range of motion: Elevate your cage. activation of the chest. shoulder. extended arm on a prop. POSSIBLE. balanced between toes and hands. THE STABILIZING of your weight with one ARM WORKS arm. in a straight line from forcing you to hold more ankles to head. core engaged. EXERCISES 131 ARCHER PUSH-UP You’ll place the majority of the weight on one side. and triceps. 03 Push up through the right arm to return to the starting position. and lower your chest with control toward the floor. LESS DIFFICULT Modify points of contact: Move the extended arm closer to the body to create greater leverage to assist the push-up. back. with your left arm out straight from the body.

and core to work harder.132 LEVEL 2 BACKWARD PUSH-UP The core-killing backward push-up is not for the faint of heart. Adding a fast. Keep your core tight and body flat. 02 Bend your elbows. 01 Begin in a plank position. MORE DIFFICULT Modify body angle: Place feet on a chair or other prop to shift more weight into the upper body and cause the shoulders. . chest. lowering into a military push-up. explosive drive or push with the legs makes your core contract to slow and stabilize the body. LESS DIFFICULT Modify body angle: Elevate hands on a prop and perform inclined military push-ups to increase stability while building core and shoulder strength.

03 Drive back by pushing with power through the palms of the hands. NEVER PLACE KNEES OR SHINS ON FLOOR. Repeat with control. Shift your bodyweight into your feet. . maintaining good form and an engaged core. 04 Drive through the feet. pushing with speed and force to explode back to starting position. EXERCISES 133 Don’t try this exercise if you have not mastered regular or military push-ups. bending legs to 90 degrees and straightening arms to approximately 45 degrees.

Raising a leg throughout the plank and push-up phase of the Burpee adds an increased load for the core. adding support and increasing balance. lower back. and stabilizing leg. change the hands for the push-up to a military push-up position.134 LEVEL 2 SINGLE-LEG 01 With your feet hip-width apart. challenging the abdominals. bend your knees and bring your BURPEE hands to the ground just in front of your feet. 03 Perform one push-up with your core engaged and leg elevated. MORE DIFFICULT 02 Hop your feet back into a plank position with one leg elevated to hip height. LESS DIFFICULT Modify points of contact: In steps 2 and 3. 04 Lower the raised leg and jump your feet back to your hands. cross the elevated leg on top of the stabilizing one. shifting your weight into the heels and lifting your chest. . Modify points of contact: In steps 1 through 4.

HIPS. 05 Jump up from the crouching position 06 Land softly with a slight bend at your knees. The Burpee was created in the 1930s by American physiologist Royal Huddleston Burpee for a PhD thesis. Burpees are a total-body strength and cardiovascular exercise. and ankles. AND ARMS. and reach overhead with your hands. . hips. EXERCISES 135 FULLY EXTEND LEGS.

and forming a straight line from generate incredible upper ankles to head. shifting weight to the upper body so it works harder. stable elevated prop. LESS DIFFICULT 02 With core still engaged. balancing between toes and hands. bend your elbows.136 LEVEL 2 PLYOMETRIC PUSH-UP Adding an explosive plyometric press and controlled landing to the push-up—the perfect compound exercise—will 01 Begin in a full plank or regular push-up position with core engaged. and wrists. MORE DIFFICULT Modify body angle: For all steps. shifting weight to land immediately into the the lower body so the upper body has less next rep. Landing with arms straight Modify body angle: Place your hands on a would be harmful. . place feet on a stable elevated surface. bending elbows work to perform. body power. Instead. bringing your chest toward the floor.

STRAIGHT LINE. . but BACK FORM A immediately repeat steps 2 and 3 as many times as prescribed. Control your landing. HIPS. EXERCISES 137 LEGS. push up hard enough for your hands to come off the floor. AND 03 Once elbows are slightly beyond 90 degrees.

descreasing the work required from the upper body. . 03 Continue to lower to the deepest part of the push-up and hold for two seconds. and pause for two to three seconds. many motor units (muscle fibers) as possible to overcome the weight. and with the hands slightly forces you to recruit as wider than the shoulders. Modify body angle: Use a chair or prop to elevate your feet and transfer weight into the upper body and core to work them harder. Pausing at any other point builds isometric strength.138 LEVEL 2 STOP-AND- GO PUSH-UP Pausing at the bottom 01 Assume a full plank or traditional push-up position with the portion of the push-up body balanced between toes and hands. MORE DIFFICULT 02 Bend your legs and lower the body until the thigh of the front leg is parallel to the floor. LESS DIFFICULT Modify body angle: Kneel to transfer your weight to the lower body.

USE THIS TECHNIQUE WITH ANY TYPE OF PUSH-UP. allowing greater gains in strength in a shorter period of time. pause and hold for two seconds. EXERCISES 139 Stop-and-go push-ups activate more muscle fibers than their standard counterparts. At the halfway point. . 04 Press through the palms to straighten the arms and lift the chest. 05 Return to the starting position with arms fully straightened.

This lets you focus on depth and form. MORE DIFFICULT Modify body angle: Elevate feet to transfer mass to the upper body. UP TO PUSH-UP Build boulder shoulders with this push-up combo that also engages the core and lower body. LESS DIFFICULT Modify stability: Perform the push-ups separately. create joint stability. forming a triangle.140 LEVEL 2 When you perform push-ups. imagine rotating the palms as if screwing them into the floor. . This will lock your shoulders and PIKE PUSH.5 to 1m) from your feet. requiring it to perform more work. 01 Stand straight and fold forward from the hips until your hands are on the ground 2 to 3 feet (.

EXERCISES 141
DON’T ALLOW
ELBOWS
TO COLLAPSE
INWARD.

02 Perform a pike push-up by bending your arms to lower the 03 Straighten the arms and press away from the ground,
crown of the head to the ground. Your arms should form a returning to the pike position.
90-degree angle.

04 Walk the hands away from the feet until you form a 05 Perform a standard push-up by bending elbows to lower
plank or standard push-up position, with hands slightly wider the body until your nose touches the ground.
than shoulders.

06 Straighten the arms, pressing through the center of the 07 Walk the hands back toward the feet, returning to
palms to return to the plank or standard push-up position. the pike position.

142 LEVEL 2

CRAZY 8s Avoid working to
failure in the latter
There are any number of rep schemes you can follow
when working out, but one of the absolute best I have
sets or on very
ever used to gain strength and power is affectionately
challenging exercises
known as “Crazy 8s” in my gym. It consists of eight
such as shrimp
rounds of an exercise, performing just five reps followed
squats. If three or four
by a 30-second to one-minute rest. This low-rep but
reps is your max with
high-volume style of training will build your strength and
good form, stop at that
help you gain muscle.
point and rest.

T-STAND

WORKOUTS 143

Perform 5 reps of each exercise followed by a rest of 30
seconds to one minute, depending on your strength and CORE POWER
endurance. Perform eight rounds of the exercise (40 reps
in total), before moving on to the next exercise. Perform all exercises in order, then rest 30 seconds.
Complete four rounds.
DEEP SQUAT
work 5 reps, rest 0:30–1:00 P102 HANGING LEG RAISE
REPEAT for eight rounds 10x P110
SHRIMP SQUAT HOLLOW BODY HOLD
work 5 reps, rest 0:30–1:00 P118 0:30 P113
REPEAT for a total of eight rounds–four rounds HANGING REVERSE CURL
per leg, alternate each round 10x P116
T-STAND BACK BRIDGE
work 5 reps, rest 0:30–1:00 P114 0:30 P120
REPEAT for a total of eight rounds–four rounds REST 0:30
per leg, alternate each round REPEAT Core Power for a total of four rounds
ALTERNATING CROSS-OVER LUNGE
work 5 reps, rest 0:30–1:00 P106
REPEAT for a total of eight rounds–four rounds
per leg, alternate each round
PIGEON PEEL
work 5 reps, rest 0:30–1:00 P122
REPEAT for eight rounds
BUTTERFLY PEEL
work 5 reps, rest 0:30–1:00 P123
REPEAT for eight rounds
BULGARIAN SPLIT SQUAT
work 5 reps, rest 0:30–1:00 P124
REPEAT for a total of eight rounds–four rounds
per leg, alternate each round

144 LEVEL 2

SET
HERCULES C PIGEON PEEL
10x P122
WORKOUT BUTTERFLY PEEL
Roman hero Hercules is 10x P123
famous for his strength. This PIKE PUSH-UP TO PUSH-UP
workout features a pyramid 5x, 4x, 3x, 2x, 1x P140
format of decreasing reps INVERTED BODYWEIGHT ROW
and introduces multiplanar 5x, 4x, 3x, 2x, 1x P054
motions and unilateral
FINISHER REST 0:30 after each round of the set
exercises to challenge REPEAT for five rounds in pyramid format
Perform all exercises
the foundation you built in order and repeat REPEAT sets A–C for a total of three rounds
in Level 1. twice with no rest
between rounds. 1-2 PUSH
10x P126
Perform each set for five rounds, subtracting one rep per round SKATER JUMP
where shown (pyramid format). Rest 30 seconds between 20x P130
rounds. Perform all sets and their exercises in order.
SET SINGLE-LEG BURPEE
A BULGARIAN SPLIT SQUAT
10x each leg P124
30x P134
MOUNTAIN CLIMBER
SPIDERMAN PUSH-UP 40x P042
5x, 4x, 3x, 2x, 1x P103 REPEAT finisher for a total of three rounds
ARCHER PULL-UP
5x, 4x, 3x, 2x, 1x P108
REST 0:30 after each round of the set
REPEAT for five rounds in pyramid format
SET This is an ASFAP (As
B ALTERNATING CROSS-OVER LUNGE
10x each leg P106
Fast As Possible)
finisher, but remember
FOREARM PUSH-UP to focus on form first,
5x, 4x, 3x, 2x, 1x P112 speed second. Push as
CHIN-UP hard as you can to
5x, 4x, 3x, 2x, 1x P050 boost your metabolism
REST 0:30 after each round of the set and improve your
REPEAT for five rounds in pyramid format calorie burn.

submax = 8 reps.g. If you’re or plyometrics FINISHER unsure of your max number of reps.. work 0:20. submax* P138 He’s best known for marching an army–including elephants–across T-STAND the Alps. WORKOUTS 145 Perform three full rounds with no rest between exercises HANNIBAL or rounds. work 0:20. rest 0:10 P134 REST 0:30 REPEAT the finisher for a total of five rounds . submax* P136 HANGING LEG RAISE 10x P110 REPEAT the set for a total of three rounds Adding a stop-and-go *Submax = 80 percent of your max number of reps. rest 0:10 P130 SINGLE-LEG BURPEE–RIGHT work 0:20. WORKOUT DEEP SQUAT 15x P102 Hannibal is regarded as one of the STOP-AND-GO PUSH-UP greatest military leaders in history. rest 0:10 P134 of different types of SKATER JUMP muscle fibers. Repeat making it harder but for a total of five SINGLE-LEG BURPEE–LEFT rounds. force of an exercise. max = 10 reps. perform the first round to Perform all three failure (max) and subsequent rounds to 80 percent of that changes the speed and exercises in order. Total exercise also requiring the use time: 10 minutes. The same dogged 12x each leg P114 determination and “nothing is ARCHER PULL-UP impossible” attitude will be required submax* P108 to survive three rounds of this PLYOMETRIC PUSH-UP total-body workout. then max number–e. rest 30 seconds.

146 LEVEL 2 PUSH-PULL PAIRS If 10 reps is too many This workout pairs exercises that complement each on any exercise. drop to your for longer without the need for long rests. make other by working opposing forces. knees and finish the remaining reps. 1-2 PUSH . for push- helps avoid muscle strain and helps you to keep going ups. workout more efficient because the change of direction For example. Performing a push things easier to allow movement followed by a pull movement makes the you to continue.

8x. rest 0:10 P116 time: 10 minutes. 8x. BURPEE work 0:20. Rest 30 seconds between rounds. with a one-minute rest HANGING REVERSE CURL halfway through and at the end. 2x P132 ARCHER PULL-UP 10x. subtracting two reps per round (pyramid format). 4x. 4x. 8x. 2x P108 REST 0:30 after each round of the set REPEAT for five rounds in pyramid format SET B STOP-AND-GO PUSH-UP 10x. Perform all sets and their exercises in order. rest 0:10 P126 HANGING LEG RAISE work 0:20. 2x P054 REST 0:30 after each round of the set REPEAT for five rounds in pyramid format SET C 1-2 PUSH 10x. WORKOUTS 147 Perform each set for five rounds. 8x. 2x P126 CHIN-UP 10x. 4x. 6x. rest 0:10 P110 REPEAT Rip It for two rounds REST 1:00 REPEAT Rip It for two more rounds REST 1:00 . Total exercise work 0:20. 2x P050 RIP IT Perform all exercises REST 0:30 after each round of the set in order for a total of REPEAT for five rounds in pyramid format four rounds. SET A BACKWARD PUSH-UP 10x. rest 0:10 P060 1-2 PUSH work 0:20. 6x. 6x. 4x. 8x. 8x. 6x. 4x. 2x P138 INVERTED BODYWEIGHT ROW 10x. 6x. 4x. 6x.

g. HANGING LEG RAISE to perform the full work 0:20. increasing athletic 0:30 P113 performance while also forging REPEAT for a total of three rounds strength and burning calories. for a total time of If you are struggling eight minutes. submax = 8 reps. perform the first round to failure FINISHER (max) and subsequent rounds to 80 percent of that max Perform four rounds number–e. max = 10 reps.148 LEVEL 2 Perform three full rounds with no rest between exercises YUE FEI or rounds. rest 0:10 P060 many reps as you can HANGING REVERSE CURL with good form and work 0:20.. WORKOUT DEEP SQUAT 15x P102 Celebrated Chinese military SPIDERMAN PUSH-UP mastermind Yue Fei personally submax* P103 fought in 126 battles and never lost a single engagement. This will help you to continue instead of simply stopping. . rest 0:10 P110 number of reps for a BURPEE Level 2 exercise. REPEAT for a total of four rounds swap the Level 2 archer pull-up for a Level 1 pull-up. *Submax = 80 percent of your max number of reps. Multi-muscle submax* P108 compound exercises combined SINGLE-LEG BURPEE with multiplanar and unilateral 10x P134 exercises will keep your body off HOLLOW BODY HOLD balance. For example. do as work 0:20. To calculate your max number of reps. rest 0:10 P043 the reps. rest 0:10 P116 then switch to a Level MOUNTAIN CLIMBER 1 exercise to finish work 0:20. An BULGARIAN SPLIT SQUAT unbeatable mindset will be 15x P124 required to endure this grueling ARCHER PULL-UP total-body workout.

rest 0:10 P128 work 0:20. rest 0:10 P128 DRAGON WALK FROG HOLD work 0:20. WORKOUTS 149 SUPER CIRCUIT FANTASTIC FOUR To add variety or challenge to this workout. perform Want the body of a comic book hero? This super circuit combines A + A (strength-oriented strength and speed by fusing a sets) followed by B + B muscle-building bodyweight strength (cardiovascular HIIT sets). rest 0:10 P104 work 0:20. rest 0:10 P126 SKATER JUMP HANGING LEG RAISE work 0:20. followed by two rounds of set 2 (A + B). workout with a high intensity interval–style set for maximum results. Perform two rounds of set 1 (A + B) with no rest between rounds. rest 0:10 P110 REPEAT for a total of two rounds REPEAT for a total of two rounds . SET 1 SET 2 A SHRIMP SQUAT 5x P118 A FOREARM PUSH-UP 10x P112 T-STAND HANGING REVERSE CURL 10x P114 10x P116 STOP-AND-GO PUSH-UP DEEP SQUAT 10x P138 10x P102 ARCHER PULL-UP CHIN-UP 10x P108 10x P050 B BACKWARD PUSH-UP work 0:20. rest 0:10 P110 FRONT LUNGE DRAGON WALK work 0:20. rest 0:10 P132 B 1-2 PUSH work 0:20. rest 0:10 P130 work 0:20.

. if your max 0:30 P123 is 15 lunges in 30 BACK BRIDGE seconds. For BUTTERFLY PEEL example. Multiple planes of motion. 0:30 P118 DEEP SQUAT 0:30 P102 REST 0:30 before set B Perform the first T-STAND round to max reps and 0:30 P114 then try to aim for 80 SET percent of your max B PIGEON PEEL 0:30 P122 reps in the following three rounds. aim for 0:30 P120 around 12 lunges while REST 0:30 slowing the reps down REPEAT sets A–B for a total of four rounds to meet the 30-second time. unilateral SET FRONT LUNGE exercises. and the clock all combine A 0:30 P104 to challenge you in this lower body workout. 0:30 P106 which will also lead to increased SHRIMP SQUAT power and athletic performance. Focus on quality over ALTERNATING CROSS-OVER LUNGE quantity for incredible strength gains. This will ensure you can complete all four rounds.150 LEVEL 2 Perform each set in order with no rest between exercises. Complete four rounds for a total time of 20 minutes. LEGENDARY LEGS Rest 30 seconds after each set.

perform as RIP IT 0:30 seconds P113 many complete reps Perform all exercises REST 1:00 as possible and then in order for a total of REPEAT the set for a total of three rounds four rounds. with a either assist with a one-minute rest halfway chair or perform any through and at the end. rest 0:10 P126 HANGING LEG RAISE work 0:20. rest 0:10 P110 REPEAT Rip It for two rounds REST 1:00 REPEAT Rip It for two more rounds REST 1:00 . rest 0:10 P060 1-2 PUSH work 0:20. HANGING REVERSE CURL Total exercise time: easier pull such as 10 minutes. allowing you to accomplish 20x–10 per leg P104 each with good form. ALL-IN SHRIMP SQUAT Are you all-in? This workout is 5x per leg P118 going to test your mental resolve DEEP SQUAT as much as your physical prowess. rest 0:10 P116 standard pull-ups or BURPEE inverted rows. 20x P102 Each exercise has a lower number FRONT LUNGE of reps. WORKOUTS 151 Try to rest as little as possible between exercises. and complete three rounds. Can you go three rounds with PIKE PUSH-UP TO PUSH-UP no rest? 10x P140 ARCHER PULL-UP 10x P108 DIP Don’t perform half 10x P073 reps–all-in or modify! CHIN-UP If you know you can’t 10x P050 complete 10 archer HOLLOW BODY HOLD pull-ups. work 0:20. Rest one minute after each round. The speed SINGLE-LEG BURPEE at which you perform the exercises and the rest after each is up to 20x–10 per leg P134 you. work 0:20.

utilizing high-intensity intervals you should feel slightly and multi-muscle compound exercises to torch body uncomfortable. unable fat and build lean muscle. SKATER JUMP . Your aim during each 20 to hold a conversation. seconds of work is to reach 80–90 percent of your out of breath. need of each 10-second rest.152 LEVEL 2 FIRE At 80–90 percent of maximum heart rate It’s time to light a fire under you! This workout is a metabolic powerhouse. and in maximum heart rate.

rest 0:10 P130 DEEP SQUAT work 0:20. SET A 1-2 PUSH work 0:20. rest 0:10 P128 REPEAT the set for a total of three rounds REST 1:00 . WORKOUTS 153 Perform each set for three rounds. rest 0:10 P124 DRAGON WALK work 0:20. rest 0:10 P136 BULGARIAN SPLIT SQUAT–LEFT work 0:20. rest 0:10 P134 REPEAT the set for a total of three rounds REST 1:00 before set B SET B BACKWARD PUSH-UP work 0:20. rest 0:10 P126 SINGLE-LEG BURPEE–RIGHT work 0:20. rest 0:10 P134 ARCHER PULL-UP work 0:20. rest 0:10 P132 SKATER JUMP work 0:20. before moving on to the next set. rest 0:10 P114 REPEAT the set for a total of three rounds REST 1:00 before set C SET C BULGARIAN SPLIT SQUAT–RIGHT work 0:20. rest 0:10 P124 PLYOMETRIC PUSH-UP work 0:20. followed by one minute rest. rest 0:10 P108 SINGLE-LEG BURPEE–LEFT work 0:20. rest 0:10 P102 T-STAND work 0:20. Total exercise time: 21 minutes.

Complete four rounds. or a part of SKATER JUMP something’s development. SET and evolve your body. before moving on to the next set. 10x P108 SET DRAGON WALK A BULGARIAN SPLIT SQUAT 15x each side P124 0:45 P128 REPEAT the set for a total of three rounds STOP-AND GO PUSH-UP REST 1:00 before set D 10x P138 SET 1-2 PUSH D PIGEON PEEL AND BUTTERFLY PEEL 15x each P122 0:45 P126 INVERTED BODWEIGHT ROW REPEAT the set for a total of three rounds REST 1:00 before set B 10x P054 MOUNTAIN CLIMBER 0:45 P043 CORE POWER REPEAT the set for a total of three rounds Perform all exercises REST 1:00 in order and rest for 30 seconds. C DEEP SQUAT 15x P102 ARCHER PULL-UP Perform each set for three rounds. build strength. 10x P116 BACK BRIDGE 0:30 P120 REST 0:30 REPEAT Core Power for a total of four rounds . followed by one minute rest. For an added challenge. repeating HANGING REVERSE CURL them three times. Each 0:45 P130 triplet in this workout features REPEAT the set for a total of three rounds exercises geared to sculpt lean REST 1:00 before set C muscle. HANGING LEG RAISE remove the rest 10x P110 between sets and HOLLOW BODY HOLD perform all sets in 0:30 P113 order (A–D).154 LEVEL 2 SET B T-STAND 15x P114 TRI-PHASE ARCHER PUSH-UP 10x P131 A phase is a distinct period or stage in a process of change. burn fat.

used in sets A and C. this four-set maximum. rest 0:10 P132 SKATER JUMP HANGING REVERSE CURL work 0:20. WORKOUTS 155 SUPER CIRCUIT High intensity interval training (HIIT). Complete all sets in order (A–D) for the prescribed number of rounds. SET SET A DEEP SQUAT work 0:20. boosts athletic performance. increases lean muscle conversation. rest 0:10 P134 work 0:20. rest 0:10 P134 work 0:20. PER-4-MANCE should elevate your heart rate Combining HIIT with compound to 80–90 percent of its strength training. rest 0:10 P116 REPEAT set A for a total of four rounds REPEAT set C for a total of four rounds REST 1:00 before set B REST 1:00 before set D SET SET B FRONT LUNGE 15x P104 D ARCHER PULL-UP 10x P108 ALTERNATING CROSS-OVER LUNGE STOP-AND-GO PUSH-UP 15x P106 10x P138 BULGARIAN SPLIT SQUAT INVERTED BODYWEIGHT ROW 15x P124 10x P054 PIGEON PEEL AND BUTTERFLY PEEL FOREARM PUSH-UP 15x each P122 10x P112 REST 1:00 REST 1:00 REPEAT set B for a total of two rounds REPEAT set D for a total of two rounds REST 1:00 before set C REST 1:00 . rest 0:10 P126 SINGLE-LEG BURPEE–LEFT HANGING LEG RAISE work 0:20. proven to boost muscle- and improves agility. Rest for one minute between each set. rest 0:10 P110 SINGLE-LEG BURPEE–RIGHT BACKWARD PUSH-UP work 0:20. producing hormones such as HGH and testosterone. rest 0:10 P130 work 0:20. HIIT has been mass. You should be out workout decreases body fat of breath and unable to hold a percentage. rest 0:10 P102 C 1-2 PUSH work 0:20.

or push offsetting pull. to maximize the efficiency of the workout. body-sculpting rep with great form. ARCHER PULL-UP . This ensures you have enough left in the tank to complete each muscle-building.156 LEVEL 2 TRI-SET Each set in this workout is composed of three complementary exercises with lower body versus upper body.

2x P112 CHIN-UP 10x. 6x. 6x. 8x. 2x each side P130 PIKE PUSH-UP TO PUSH-UP FROG HOLD 10x. 4x. 2x P102 D BULGARIAN SPLIT SQUAT 10x. 6x. 8x. 6x. 4x. 4x. 2x P104 PIGEON PEEL AND BUTTERFLY PEEL 10x. 2x each side P124 ARCHER PULL-UP SKATER JUMP 10x. 10x. 4x. 4x. 6x. 4x. 2x P050 REPEAT for five rounds in pyramid format REST 1:00 before set D . 8x. 4x. 4x. 4x. 6x. 8x. 8x. subtracting two reps per round (pyramid format). 8x. 4x. 6x. 8x. 2x P138 increase the rest REPEAT for five rounds in pyramid format period to two minutes REST 1:00 before set C SET and make the exercises easier C ALTERNATING CROSS-OVER LUNGE 10x. 8x. 6x. 4x. WORKOUTS 157 Perform each set for five rounds. Complete all five rounds of a set before resting one minute and moving on to the next set. 2x each P122 If you’re having a hard time recovering STOP-AND-GO PUSH-UP between sets. 8x. 6x. 2x P106 as needed. 8x. 8x. 6x. 2x P108 10x. FOREARM PUSH-UP 10x. 2x P140 0:45 P110 REPEAT for five rounds in pyramid format REPEAT for five rounds in pyramid format REST 1:00 before set B REST 1:00 SET B FRONT LUNGE 10x. SET SET A DEEP SQUAT 10x. 6x.

You will have six days of work WEEK 1 and one of rest. WEEK 3 WEEK 4 . It’s best to structure your program from Monday to Saturday and leave Sunday as a rest day. as do the ones for weeks 2 and 4.158 LEVEL 2 PROGRAM The workouts in weeks 1 and 3 repeat. You should avoid switching workouts within the program WEEK 2 to rest the muscle groups properly. but if your schedule doesn’t permit that. it’s okay to schedule your rest day as needed.

PROGRAM 159 DAY 01 DAY 02 DAY 03 DAY 04 DAY 05 DAY 06 ● HERCULES ● CRAZY 8s ● YUE FEI ● PUSH-PULL ● HANNIBAL ● SUPER CIRCUIT WORKOUT ● CORE POWER WORKOUT PAIRS WORKOUT FANTASTIC ● FINISHER ● FINISHER ● RIP IT ● FINISHER FOUR DAY 08 DAY 09 DAY 10 DAY 11 DAY 12 DAY 13 ● LEGENDARY ● TRI-PHASE ● FIRE ● ALL-IN ● TRI-SET ● SUPER CIRCUIT LEGS ● CORE POWER ● RIP IT PER-4-MANCE DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 ● HERCULES ● CRAZY 8s ● YUE FEI ● PUSH-PULL ● HANNIBAL ● SUPER CIRCUIT WORKOUT ● CORE POWER WORKOUT PAIRS WORKOUT FANTASTIC ● FINISHER ● FINISHER ● RIP IT ● FINISHER FOUR DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 ● LEGENDARY ● TRI-PHASE ● FIRE ● ALL-IN ● TRI-SET ● SUPER CIRCUIT LEGS ● RIP IT ● RIP IT PER-4-MANCE .

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This level increases the demands upon your body with single-limb.LEVEL 3 Level 3 introduces explosive power through plyometrics. unilateral exercises for greater weight loss and definition. . forming exercises from previous levels into dynamic and mobile combinations.

LESS DIFFICULT Modify body angle: Handstand walks prepare your In step 4. load on your core. hands and toes. weight into the upper body.162 LEVEL 3 HANDSTAND WALK Handstands are an excellent way to build 01 Stand facing away from a wall with 02 Lower into a plank position with strong. bring your legs parallel to the floor and place your feet on the wall in an L-stand. Keep arms straight. stable shoulders your heels placed at the base of it. MORE DIFFICULT Modify stability: Omit step 4. . KEEP HEAD and its ability to improve AND NECK IN LINE balance will give you WITH SPINE. decrease the space between your arms and shoulders to bear your hands and the wall. 04 Try to get as close to the wall as extends your body from moving your hands closer to it as you possible in a handstand position. This 03 Slowly walk your feet up the wall. the wall and transfers climb with your feet. Instead. confidence. and train your body to wall will decrease the stay rigid and stable. your weight evenly distributed between and a bulletproof core. The handstand walk provides all these benefits. in step 3. bodyweight when inverted in a Not extending the body as far from the handstand.

.. L-STAND PUSH-UP When in the L-stand described in More Difficult. bend the elbows and lower the crown of the head to the floor. EXERCISES 163 Try this . Add a push-up to the handstand or the L-stand (which is the More Difficult version on page 162). . then press through the palms and straighten your arms. 05 Reverse step 3 by slowly walking your hands away from the wall and lowering your feet to the floor to return to the plank position.

164 LEVEL 3 HOLLOW BODY 01 Lie on your back with arms and legs extended. shoulders. Modify range of motion: In step 3. Instead. rock until your hips lift off the floor to increase the range of motion and generate greater force for your core to control. While the motion is only small. 03 Gently rock back and forth on the curve of your lower back. and tuck your pelvis to connect your lower back to the floor. Rock for the duration of the exercise. . MORE DIFFICULT 02 Slowly raise your legs. hold the position in step 2. building strength and preparing to add motion later. adding a “rock” to the hollow body position will challenge your core like never before! RETAIN A POSTERIOR TILT IN THE PELVIS. and head off the floor. Don’t swing your arms or legs. LESS DIFFICULT Modify speed: Omit step 3. Hold this “hollow” curved position as you procced to the next step. pull your ROCKER belly button in toward the floor.

apart and your toes pointing forward. MORE DIFFICULT 01 Stand tall with your feet shoulder-width 02 With your bodyweight in your heels. 03 Engage your core and exhale as you jump 04 Land as softly and silently as possible. knees. SQUAT JUMP A metabolic-boosting super exercise. the squat jump takes every ounce of energy and coordination while making quads. This removes momentum and creates an isolation hold at its deepest point. and focus on the depth of the squat. bending at the ankles. up. EXERCISES 165 KEEP KNEES OVER ANKLES. LESS DIFFICULT Modify range of motion: Omit steps 3 and 4. lifting arms overhead. Modify speed: Hold the squat position in step 2 for a count of four upon landing. and hips to decelerate the body. and hamstrings all beg for mercy. pushing through the heels. inhale as you bend at the knee and lower your body as if about to sit in a chair. glutes. . Change step 2 .

then repeat all steps using the other leg. They build monstrously strong legs while improving balance and mobility.166 LEVEL 3 01 Stand with arms extended in front. step 2 to build confidence. This plyometric DON’T LET motion generates BENDING KNEE power and makes you decelerate your ROTATE IN OR OUT. and raise the Modify range of motion: With a bench or body to the original position until similar prop behind you. The supporting knee should point in the same direction MORE DIFFICULT as the foot. LESS DIFFICULT 03 Press through the heel of the bent leg. Balance on one leg with the opposite leg extended straight forward as high as possible. lower only that far in the supporting leg is straight. . Complete all reps for one side. Modify range of motion: As you stand up after step 3. PISTOL SQUAT Pistol squats are incredibly difficult but highly effective. 02 Bend the stabilizing leg and lower into as deep a squat as possible while keeping the opposite leg elevated. straighten it. body using glutes and hamstrings. add a little hop.

03 Carefully lower your feet and transfer your weight until it’s evenly distributed between hands and toes. . Lean your body forward until the shoulders supported only by hands are in front of the wrists. increase balance. and arms. tuck the knees to shorten the body. LESS DIFFICULT Modify stability: In step 2. Modify range of motion: Perform push-ups 02 Inhale and transfer your full weight into your arms. Hold this “floating” position with hips and while holding the planche in step 2 to provide a dynamic balance challenge for the core. MORE DIFFICULT KEEP HIPS LEVEL WITH SHOULDERS AND GLUTES. with the feet raised. elevating your feet. shoulders level. and build strength to straighten the legs later. EXERCISES 167 PLANCHE The planche is a fundamental gymnastics skill in which the body 01 Start in a plank position with weight distributed between is held parallel to the floor the hands and toes.

lower slowly over a count of four. . and balance than the standard chin-up in Level 1. Lower yourself with a straight arm. greater strength. LESS DIFFICULT Modify points of contact: Use a towel around the bar to assist the nonworking arm. and pause.168 LEVEL 3 ONE-ARM CHIN-UP A STRONG GRIP One-arm chin-ups are a CONTRACTS THE UPPER BODY super exercise requiring MUSCLES. coordination. down with control. 01 Stand directly under your pull-up bar. The towel provides stability and can be pulled with that arm to 02 Grab the bar with a one-arm 03 Pull yourself up until your chin is create leverage. underhand grip (palm facing you) and hang above the bar. creating an eccentric muscle contraction to build incredible strength and power. MORE DIFFICULT Modify speed: In step 3.

Grab the bar with one hand in an overhand grip (palm facing away). LESS DIFFICULT Modify stability and points of contact: In all steps. . muscles used in push-ups. EXERCISES 169 ONE-ARM INVERTED ROW 01 Lie on your back directly under the bar. 03 Lower yourself down with control. shoulder stability. MORE DIFFICULT ALLOW SHOULDER TO MOVE BUT DON’T ROTATE TORSO. all steps. hand This exercise balances the outside the shoulder. elevating a foot on a prop decreases leverage in the legs. making it essential for back strength. and pause. so you pull more weight and challenge balance and strength. Modify stability and range of motion: In 02 Pull yourself up until your chest touches the bar. and injury prevention. bend one or both legs to create leverage so you can focus on form.

Your arms should be at a 45-degree angle instead of perfectly vertical. shifting your weight and forcing the core and lats to work overtime to keep you elevated. LESS DIFFICULT Modify range of motion: Omit step 3. . tuck the knees into a tabletop position and hold to decrease your leverage and the force working against gravity. 01 Stand beneath a pull-up bar and hop up and grasp it with an overhand grip. Instead. MORE DIFFICULT Modify range of motion: Remove the tuck in step 2 and elevate from dead hang to front lever.170 LEVEL 3 FRONT LEVER The front lever is a fundamental gymnastics strength hold that develops the core and upper body muscles.

press through straight arms to hangs in a ball-like position. . that helps develop a strong core and powerful pulling muscles. Hold this position for the duration of the exercise. ROTATE HANDS SLIGHTLY SO The front lever is a popular PALMS FACE gymnastics hold because it’s an impressive display of strength DOWN. engage the lats. EXERCISES 171 02 Tuck knees into chest and rock back until your body 03 Straighten legs. and form a straight line from shoulders to toes.

BRIDGE Back bridges are one of the best back exercises for building total body strength and flexibility. fingers pointing to toes. and elbows to ceiling. head. MORE DIFFICULT Modify range of motion: In step 2. extend bent and arms bent so palms are it horizontally and rest the heel on the floor on the floor by the side of your to provide balance and stability. LESS DIFFICULT Modify points of contact: Instead of 01 Lie on your back with knees elevating the leg vertically in step 2. add an extra half rep by lowering halfway and then re-engaging the core and glutes to lift back up. .172 LEVEL 3 Back bridges can help back pain SINGLE-LEG caused by sitting at a desk all day REVERSE and also strengthen the spine for heavy lifts in the gym.

Round your back and squeeze the glutes and abs. EXERCISES 173 SQUEEZE YOUR SHOULDER BLADES AND GLUTES. . Repeat all steps on the opposite side. Push hips up by extending both arms and the support leg. pull the belly button to the spine. and hold before placing the foot down on the floor and carefully lowering. 02 Lift one leg and point it to the ceiling. 03 Push through the shoulders.

Don’t use momentum to throw your arm up and Modify points of contact: For all steps. and core. lower from the bar slowly over a count of four to create a strength-building eccentric muscle contraction. rotate your core. Grab it overhand with one hand held wider than the shoulder. rotating shoulders and reaching to the outside LESS DIFFICULT of the arm on the bar. across your body. performance. TRY TO ROTATE SHOULDERS MORE DIFFICULT AND TORSO 180 DEGREES. Pause and hold for a second. Modify speed: In step 3. Allow the non-working arm and increase athletic shoulder to rotate toward the ground. bend one or both legs to decrease the amount of bodyweight working against gravity and control the motion and increase stability. 02 Pull yourself toward the bar and take the non-pulling arm across the body. Focus on your form.174 LEVEL 3 NEO ROW I can’t promise you’ll be able to dodge bullets after this exercise. but you will build a bulletproof back. Instead. but keep hips square. shoulders. . 01 Lie on your back under the bar. and feel like an action hero.

Repeat all steps with the opposite arm. Perform the prescribed number of reps or time period. . EXERCISES 175 03 Lower yourself with control as you rotate back to the starting position.

using full extension of the arms for leverage and box or bench to decline your body. SPREAD FINGER MORE DIFFICULT TIPS WIDE FOR MORE STABILITY. arms extended overhead and perfect compund legs extended but toes curled under on the floor. Inhale. 03 Inhale and slowly lower the body to the floor. and requiring incredible core strength. shifting lifting the body off the floor. .176 LEVEL 3 PANCAKE PUSH-UP This “double-stacks” the 01 Lie face down on the floor. exercise—extending the arms overhead to decrease upper body leverage. Repeat steps 2 and 3 for the duration of the exercise. a greater proportion of bodyweight into the upper body. 02 On the exhale. press down into the floor through the Modify body angle: Elevate your feet on a palms. LESS DIFFICULT Modify speed: Hold an extended plank for a time to build strength and confidence as you work up to performing the pancake push-up. Hold for a count of two.

with the add a half rep after each full rep by lowering arms reaching toward the fluttering toes. EXERCISES 177 FLUTTER UP This advanced core exercise engages the abdominals. halfway and raising back up. MORE DIFFICULT KEEP NECK SOFT AND HEAD ALIGNED WITH SPINE.5cm) increments as you Modify range of motion: In steps 2 and 3. Repeat steps 2 and 3 for the duration of the exercise. . LESS DIFFICULT Modify range of motion: Keep your upper body still and only flutter your legs. and hip flexors as one leg approximately 1 foot (30. you fight to elevate the upper and lower body in unison.5cm) higher than the other. 03 Continue to flutter the legs as you slowly lower your torso back to the floor. erector 01 Lie on your back with arms and legs extended. 02 Switch the feet in 1-foot (30. performing 50 percent more work and punishing your core. Focus on proper form in your posterior pelvic tilt. and with spinae. simultaneously lift the torso and legs to form a V.

This decreases work but lets you move faster and improves cardiovascular fitness. gravity-defying. lower over a 01 Position yourself under your bar with four count. Bend your knees requires a and bring the hands to the floor just in strength-building.178 LEVEL 3 BURPEE TO PULL-UP This combines two insanely effective exercises into one compound total-body strength and cardiovascular powerhouse. LESS DIFFICULT Modify range of motion: Eliminate the push-up in step 2 to perform a squat thrust to chin-up instead. 02 Hop your feet back into a plank position. MORE DIFFICULT Modify speed: In step 7. eccentric muscle contraction. front of your feet. This your feet hip-width apart. .

shifting your weight to the heels and reach hands overhead to grasp the and lifting your chest. EXERCISES 179 03 Perform one push-up with your 04 Jump to bring your feet back to your 05 Jump from the crouched position core engaged. PULL-UP SHOULDN’T BE COMPLETELY VERTICAL. as it will build strength. hands. . and ankles. hips. bar in an overhand grip with hands wider than shoulders. with a slightly backwards lean to the body. Make sure to do with a slight bend at your knees. landing softly above the bar. 06 Pull yourself up until your chin is 07 Lower yourself to the floor by 08 Let go of the bar. this with control. Touch your chest to the bar straightening the arms.

intervals. hands wider than your shoulders. Instead. above the bar. with the goal of adding both speed and power to an exercise. the muscles exert maximum 01 Lie on your back directly under the bar. lower slowly over four seconds to add a strength-building eccentric muscle contraction. MORE DIFFICULT Modify speed: In step 3. pulling as full extension or clap aggressively as possible on the way up. . 02 Pull yourself up aggressively and try to “jump” your chest to the bar while you let go and extend your arms past the bar. Grab the bar with an force in short time overhand grip. LESS DIFFICULT Start small with the “jump.” Start by lightly letting go of Modify stability and points of contact: Don’t let go of the bar in step 2. the bar. and build to a perform an inverted bodyweight row.180 LEVEL 3 PLYOMETRIC INVERTED ROW In plyometrics.

03 Catch the bar and lower yourself as you straighten the arms with control. EXERCISES 181 CONTRACT ABS AND KEEP BODY STRAIGHT. .

and more than a little determination. Keep your torso as tall as possible. hold for a count of four to add a strength-building isolation hold and remove momentum. The pedal. MORE DIFFICULT Modify speed: Upon landing in step 3. . will make your heart rate skyrocket and lower body scream. or jump lunge.182 LEVEL 3 DON’T ALLOW PEDAL FRONT KNEE TO GO PAST TOES. This quad and glute killer requires balance. 01 Stand with one foot in front of the other. instead perform a back lunge. alternating legs and focusing on depth of motion. LESS DIFFICULT 02 Bend both legs to a 90-degree angle and sink into a lunge position. Modify range of motion: Remove the jump in step 3. coordination.

Pay attention to the impact during the landing. .. and glutes.. STAGGERED PEDAL In step 2. widen your stance. While in the air. hip. EXERCISES 183 Try this . Land in a lunge position with the opposite foot in front. scissor-switch your feet. and ankle joints. Land as softly as possible so the force of the deceleration is distributed between knee. hips. 03 Jump with enough force to propel both feet from the floor. Increase the depth of the exercise and challenge the inner thighs. opening the legs to just past shoulder width.

184 LEVEL 3 L-SIT CHIN-UP This exercise builds on the classic chin-up by adding a challenging isolation hold for hip flexors. underhand (palms facing you) shoulder-width grip and hang with arms straight. LESS DIFFICULT Modify range of motion: Omit steps 3 and 4 to simply hang from the bar and perform leg raises. This allows you directly under your pull-up to focus on building bar. and abdominals. lower from the chin-up slowly over a count of four to add a strength- building eccentric muscle contraction. Grab the bar with an core strength. . This strengthens your 01 Position yourself grip. MORE DIFFICULT Modify speed: In step 3. quads.

you may struggle to fully straighten your legs. or even lack of flexibility in the hamstrings. . remain in an L with the torso. thighs squeezed together. LIFT LEGS UNTIL TOES ARE HIGHER THAN HIPS. Weakness in the quads or abdominals. 02 Keep legs straight and lift them until 03 Maintain the L shape and pull yourself up 04 Lower yourself down by straightening your they’re just beyond parallel to the floor. forming until your chest touches the bar. EXERCISES 185 When you perform an L-sit for the first time. and knees completely locked. can make quads feel about to cramp. instead. Toes should be pointed. the L-sit position for all the prescribed reps. shoulder blades and pause for a count of two. Don’t lower your legs. Squeeze the arms.

Leave arms loose at your sides. Elevate the other leg to 90 degrees MORE DIFFICULT and point the toes up. hold the highest point of the exercise 02 Pressing through the sole of the foot on the floor. LESS DIFFICULT Modify speed: Instead of lifting and lowering. 01 Lie flat on your back. . shoulders to knees. hamstrings. elevate the feet on a prop to shift weight to the hips and core. Pause at the top of the motion and hold for one or two seconds. Modify body angle: In all steps.5cm) from your glutes. requiring you to lift hips higher and increasing glute activation. squeeze the glutes and lift the hips until your body forms a straight line from to create a strength-building isolation hold. Bend one leg and place the foot about 1 foot (30. and glutes while simultaneously challenging your balance and proprioception.186 LEVEL 3 SINGLE-LEG PELVIC PEEL This peel increases strength in the hips.

EXERCISES 187 Squeeze the glutes. DON’T HYPEREXTEND HIPS OR BACK. . and avoid pushing out your rib cage. KEEP HIPS SQUARE. Repeat all steps using the opposite side of the body. as that will put pressure on your neck. 03 Lower back to the floor or mat under control.

PACK SHOULDERS: PULL THEM BACK AND DOWN. quads. LESS DIFFICULT Modify stability: Perform the exercise lying on the floor instead of hanging to increase stability and to build confidence and strength before 01 Grab the bar with an eventually going to overhand (palms facing away) the bar. which will build strength in the position where you’re working against the greatest leverage. grip. . with arms slightly wider than shoulders. and abdominals.188 LEVEL 3 KNEE TUCK EXTENSION The knee tuck extension amps up the classic chin-up by adding a challenging isolation hold for hip flexors. and hang with arms straight in a dead hang. MORE DIFFICULT Modify speed: Hold step 3 for a count of four to create a brief isolation hold.

and knees locked. chin down: The rectus abdominis (six-pack abs) are flexors. . EXERCISES 189 02 Tuck the knees to the chest without 03 Straighten the legs until they’re just 04 Keep the legs straight and lower causing the body to swing on the bar. forming an L with them slowly with control until your body the torso. Toes should be pointed. Knees up. returning to the dead squeezed together. hang position. it will encourage the abs to contract. If you bring the knees up and tuck the chin slightly. beyond parallel to the floor. thighs forms a straight line.

LESS DIFFICULT 02 Inhale and slowly bend from the hips. As you fold forward. bring the knee to the front at hip height.190 LEVEL 3 T-STAND JUMP Adding an explosive leap to the yoga-inspired T-stand improves athletic performance by forcing you to control your 01 Stand with feet together and arms at your sides. but don’t jump. raise one leg until torso and leg are parallel to the floor. You’ll build confidence as you prep to add the jump. Modify stability: In step 3. descent and decelerate in a dynamic fashion. single-leg squat for a count of four. removing momentum and creating an isolation hold. . MORE DIFFICULT Modify stability: As you land in step 4. lowering the torso and extending the arms.

bend deeper the stabilizing leg to jump. EXERCISES 191 SWING THE ARM OPPOSITE THE BENT LEG. 03 Exhale as you lift the torso and bring the If balancing is a extended leg forward. Complete all reps on one side of the body. . bending the knee until the thigh is parallel to the floor and pushing off with challenge. 04 Land softly and with control. extending the bent leg to reverse the motion in step 2 and lowering the torso until both are parallel to the floor. at the waist to allow fingertips to touch the floor. then repeat on the opposite side.

eccentric muscle contraction. lower down your knees and bring your hands to over a gravity- defying count of the floor just in front of your feet. bend step 6. . four to add a Hop your feet back into a plank strength-building position. LESS DIFFICULT Modify range of motion: Eliminate the push-up in step 2 to perform a squat thrust to chin-up instead. This decreases work but lets you move faster and improves cardiovascular fitness.192 LEVEL 3 BURPEE TO CHIN-UP This high-intensity exercise targets the whole body and boosts metabolic conditioning and fat loss. The extreme conditioning it provides also benefits athletic performance. MORE DIFFICULT 01 Working underneath the bar Modify speed: In with your feet hip-width apart.

hips. 02 Perform one push-up with your 03 Jump to bring your feet back to your 04 Jump up and reach hands overhead to core engaged. . 05 Pull yourself up until your chin is 06 Lower yourself down by straightening above the bar. Let go of the bar blades and try to touch your chest to the and land softly with a slight bend at your bar. LOWERING WITH CONTROL BUILDS STRENGTH. knees. EXERCISES 193 KEEP WEIGHT IN HEELS AND CHEST UP. Squeeze your shoulder your arms with control. shifting your weight into the heels grasp the bar in an underhand grip (palms and lifting your chest. and ankles. hands. facing toward you).

combined with the total- body Burpee burn fat and improve agility and athletic performance. This is an incredible cardiovascular and strength exercise for those feeling superhuman. and jump twice in step 5. shifting your weight into the heels and lifting your chest. LESS DIFFICULT Modify points of contact: Remove the push-up in step 3 and perform a tuck jump squat thrust instead. .194 LEVEL 3 TUCK JUMP BURPEE 01 With your feet hip-width apart. 03 Perform one push-up with your core engaged. and with the core engaged. DON’T LET Explosive plyometrics HIPS SAG. bend your knees and bring hands to the floor just in front of your feet. Twice the effort equals twice the gain. 04 Jump your feet back to your hands. MORE DIFFICULT Modify range of motion: In step 3. 02 Hop your feet back into a plank position with bodyweight evenly distributed between toes and hands. perform two push-ups.

05 Jump up from the crouched position. 06 Land softly with a slight bend at your knees. tucking your knees to your chest. . hips. EXERCISES 195 A recent study finds that performing 10 fast-paced repetitions of a Burpee stokes your metabolic furnace as effectively as sprinting for 30 seconds. and ankles.

KEEP PELVIS TUCKED. . Repeat steps 2 to 4 for the prescribed time or number of reps. 3. and arms. starting with vertical (shoulder blades should remain on traps. LESS DIFFICULT Modify range of motion: Keep your back on the floor in steps 2. This builds incredible core strength. the more time your core has to fight gravity through the eccentric phase of the exercise. DRAGON FLAG The dragon flag.196 LEVEL 3 SQUEEZE INNER THIGHS. lower them under control until they’re just above the floor. These pikes with a tailbone lift 03 Slowly lower your legs under control 04 Immediately lift the legs back up build strength and until they are just above the floor. until you’re almost vertical. lifting only the hips and legs in those steps. MORE DIFFICULT Modify speed: The slower you go. and 4. lats. Create your feet up until your body is almost tension throughout your body. then slowly confidence. 01 Lie on the floor and grab a solid object 02 Keep your core engaged and swing behind your head with both hands. the floor). created by martial arts legend Bruce Lee. looks insane! It works the entire core and builds incredible strength.

to shift a larger percentage of weight into the upper body and work it harder. but the hold your free hand tight against your lower back. one-arm push-up isn’t just for upper body strength—it THE EASIER. also engages your core for stability. elevate hands. 03 Explode up to the starting position. straightening the arm and engaging the core. shifting weight to the lower body to work the upper body less. . then repeat with the opposite arm. MORE DIFFICULT Modify body angle: Elevate feet for all steps 02 Lower your body slowly until your chest nearly touches the ground. Tense your entire body and people think so. YOUR FEET. EXERCISES 197 ONE-ARM PUSH-UP The ultimate show of upper body strength? Some 01 Get into push-up position with just one hand on the THE WIDER floor and feet spread wide apart. LESS DIFFICULT Modify body angle: For all steps. Perform all prescribed reps on one arm.

01 Stand tall directly underneath the bar. and settle into a dead hang.198 LEVEL 3 SKIN THE CAT Despite its awful name. especially for achieving full range of motion in the shoulder. . Pull the shoulders back and down. Grab it with an overhand grip. this is a great core exercise and also a good stretch for the upper body. LESS DIFFICULT Modify range of motion: Hold a dead hang position for time to build shoulder and grip strength. MORE DIFFICULT Modify speed: Perform skin the cat as slowly as possible to create dynamic tension and build strength through the eccentric phase of the exercise.

. dips. 02 Keeping arms and legs straight. the arms and you’re in the inverted pike extended skin the cat position. rolling your torso so you’re in the position from step 1. which helps with push-ups. and front levers. Skin the cat stretches and opens up the shoulders to create full range of motion. EXERCISES 199 ARMS SHOULD BE FULLY EXTENDED. hang position. continuing the down behind you toward the floor (without over so you’re once again in the hanging movement until the feet pass between touching it). point 03 Continue to pass the feet overhead and 04 Lift your hips and raise the legs back and the toes and raise the legs. pull-ups.

. with your feet hip-width apart and toes pointing forward. MORE DIFFICULT Modify speed: Hold both steps 2 and 5 for a count of four to build strength in the toughest two phases of the exercise. SQUAT TO L-SIT This total-body exercise utilizes the lower body and core. and it also engages the hip flexors and triceps isometrically. either extend the legs partially or simply hold them off the floor in a tucked position. LESS DIFFICULT Modify range of motion: In step 5.200 LEVEL 3 01 Stand tall.

engaging the core. weight shifted back. EXERCISES 201 The deeper you can sit into your squat. 02 Inhale and lower into a deep squat (glutes 03 Place your hands on the floor slightly behind below knees) as if trying to make glutes touch the your hips. and lift your hips from the floor. 04 Push into the floor with your hands. squeezing the slightly forward into a deep squat. and sit. placing the 07 Extend your arms in front of you for balance 08 Straighten your legs and stand soles of your feet on the floor. fingertips facing forward. . 05 Straighten and elevate the legs. the easier the transition to L-sit will become. and bring your shoulders the inner thighs and pointing the toes. glutes. directly under shoulders. and tucking the hips under. LIFT TOES SLIGHTLY HIGHER THAN HIPS. position briefly. rocking yourself tall. arms extended for balance. 06 Bend and then lower the legs. Hold this down in order to lift your butt off the floor. palms back of the calves. squeezing straighten your arms.

202 LEVEL 3 LEG HELL It may be short. Leg Hell would be mine. Combining lower body exercises from all three levels into a high-intensity circuit with plyometrics might have made Dante Alighieri add one more circle to his vision of the underworld! SQUAT JUMP . but this workout certainly isn’t sweet! If it’s possible to have a “signature” workout.

Complete five rounds. extend the rest periods to one minute to change the ratio to 2:1. SQUAT 0:30 P081 BACK LUNGE 0:30 P074 SQUAT JUMP 0:30 P165 PEDAL 0:30 P182 REST 0:30 REPEAT the set for a total of five rounds This routine has a 4:1 work-to-rest ratio: work for two minutes. then rest for 30 seconds. WORKOUTS 203 Perform max reps of each exercise for 30 seconds each. rest for 30 seconds. . If that proves too difficult for you to maintain good form.

will 5x. 2x. SQUAT JUMP 10x P165 BURPEE TO CHIN-UP Perform each set for five rounds. between rounds. 2x. 1x P184 Great. 4x. 1x P196 WORKOUT L-SIT CHIN-UP The man is called Alexander the 5x. 1x P176 BURPEE TO PULL-UP 5x. 4x. 1x P180 wish to build strength and lean REST 0:30 after each round of the set muscle and dominate on your REPEAT for five rounds in pyramid format own personal battlefield. 3x. 3x. 2x. 3x. You. too. 4x. 30x P182 SET MOUNTAIN CLIMBER A PISTOL SQUAT 10x each leg P166 40x P042 REPEAT finisher for a total of two rounds PANCAKE PUSH-UP 5x. 3x. Rest 30 seconds between rounds. 2x. and speed second. Perform all sets and their PEDAL exercises in order. 1x P178 This is an ASFAP REST 0:30 after each round of the set (As Fast As Possible) REPEAT for five rounds in pyramid format finisher: but remember that form comes first. 4x. subtracting one rep 20x P192 per round where shown (pyramid format). . 3x. If that’s not impressive REST 0:30 after each round of the set enough to warrant a workout REPEAT for five rounds in pyramid format named after him. 2x. 4x. 2x. 4x. then consider SET this: by the age of 33 he had C SINGLE-LEG PELVIC PEEL 20x each leg P186 conquered most of the then- known world and he did it all HANDSTAND WALK on the front lines. 3x. 1x P162 meet this workout head-on and PLYOMETRIC INVERTED ROW in an unrelenting fashion if you 5x. FINISHER REPEAT sets A–C for a total of Perform all exercises three rounds whether that be the gym or in order with no rest the office.204 LEVEL 3 SET B PEDAL 20x each leg P182 ALEXANDER DRAGON FLAG 5x.

10x each side P174 solid muscle. This workout NEO ROW fits his legacy by building rock. rest 0:10 P164 REPEAT Tabata-style finisher for a total of five rounds . rest 0:10 P194 and/or sets. max = 10 reps.000-strong BURPEE TO PULL-UP uprising against the mighty 15x P178 Roman Empire. pages as substitutes 80–90 percent of or add a rest period maximum heart rate. time: five minutes. Spartacus was ONE-ARM CHIN-UP a heavyweight gladiator (known submax* P168 as a murmillo). WORKOUT PISTOL SQUAT 10x each P166 A former slave. TUCK JUMP BURPEE between exercises Don’t rest between rounds. seconds. trying to reach submax = 8 reps. Total exercise work 0:20. challenging SQUAT JUMP balance. and increasing power. He fought his way FRONT LEVER from the amphitheaters of 0:30 P170 Rome to lead a 70. too challenging. perform the first the revisions found on Push for as many reps round to failure (max) and subsequent rounds to 80 the individual exercise as possible in 20 percent of that max number–e. SQUAT JUMP work 0:20. WORKOUTS 205 Perform three full rounds with little or no rest between SPARTACUS exercises or rounds.g. use FINISHER To calculate your max number of reps. which required him to carry a large oblong PANCAKE PUSH-UP shield and an 18-inch (46cm) 10x P176 broadsword. 15x P165 DRAGON FLAG 10x P196 REPEAT the set for a total of three rounds If you find this routine TABATA-STYLE *Submax = 80 percent of your max number of reps..

SET D PIKE PUSH-UP TO PUSH-UP 10x P140 Perform each set in order. Perform 10x P062 three rounds. PANCAKE PUSH-UP SET 10x P176 A STANDARD PUSH-UP 10x P048 PLYOMETRIC INVERTED ROW 10x P180 PULL-UP ARMOR ABS REST 1:00 10x P056 Complete exercises in REPEAT sets A–D for one to three rounds order and rest two MILITARY PUSH-UP minutes. Complete one to three rounds–if you can’t 10x each side P168 perform every rep with good form. Rest one minute between ONE-ARM INVERTED ROW sets. PIKE 0:30 P052 CHIN-UP 10x P050 HANGING LEG RAISE 0:30 P110 REST 1:00 before set B SET HOLLOW BODY ROCKER B BACKWARD PUSH-UP 10x P132 0:30 P164 KNEE TUCK EXTENSION INVERTED BODYWEIGHT ROW 0:30 P188 10x P054 DRAGON FLAG STOP-AND-GO PUSH-UP 0:30 P196 10x P138 HANGING REVERSE CURL CLOSE-GRIP INVERTED ROW 0:30 P116 10x P052 PLANCHE REST 1:00 before set C 0:30 P167 REST 2:00 REPEAT Armor Abs for a total of three rounds . 10x P108 The efficiency also allows you REST 1:00 before set D to train more often.206 LEVEL 3 SET C DOWN DOG PUSH-UP 10x P058 PUSH/PULL L-SIT CHIN-UP 10x P184 POWER PLYOMETRIC PUSH-UP 10x P136 A push/pull split allows you to build muscle and strength ARCHER PULL-UP without overstressing the body. don’t progress to the next round.

See the Bodyweight Basics section for hints and tips on all those items. Dracula. no rest between rounds. or. Total exercise time: BURPEE TO PULL-UP 10 minutes. to foam roll. work 0:20. the central 0:30 P170 region of modern-day Romania. He was born in 1431 FRONT LEVER in Transylvania. rest 0:10 P126 get adequate pre. ONE-ARM INVERTED ROW as he’s better known. WORKOUTS 207 Perform three full rounds with little to no rest between VLAD WORKOUT exercises or rounds. work 0:20. Don’t let this workout cast 10x P188 terror in your heart–stay positive SKIN THE CAT and remember that if it doesn’t 3x with a 10-second hold P198 challenge you. 10x P176 holding the Ottoman Empire at KNEE TUCK EXTENSION bay. Very few people in history have HANDSTAND WALK cast more terror in the human 10x P162 heart than Vlad the Impaler. rest 0:10 P178 X-JACK Are sore muscles preventing work 0:20.and post. 10x each side P169 The man who became a legend SQUAT TO L-SIT as the Lord of Darkness was a 10x P200 real person and a great warrior SINGLE-LEG PELVIC PEEL known to drink the blood of his 10x each side P186 enemies. PANCAKE PUSH-UP and ruled for many years. . it doesn’t FINISHER Repeat five times with REPEAT the set for a total of three rounds change you. BURPEE TO CHIN-UP workout nutrition. rest 0:10 P192 and to follow the functional REPEAT finisher for a total of five rounds exercises. rest 0:10 P072 you from progressing or meeting 1-2 PUSH the required reps? Make sure to work 0:20.

A PISTOL SQUAT 10x each side P166 PIKE SINGLE-LEG PELVIC PEEL 0:30 P053 10x each side P186 HANGING LEG RAISE REST 1:00 before set B 0:30 P110 SET HOLLOW BODY ROCKER B SQUAT JUMP 0:30 P164 20x each side P165 KNEE TUCK EXTENSION SINGLE-LEG REVERSE BRIDGE 0:30 P188 0:30 each leg P172 DRAGON FLAG REST 1:00 before set C 0:30 P196 SET C PEDAL 20x P182 HANGING REVERSE CURL 0:30 P116 T-STAND JUMP PLANCHE 10x each side P190 0:30 P167 REST 1:00 REST 2:00 REPEAT sets A–C for a total of REPEAT Armor Abs for a total of three rounds three rounds . Complete three rounds. Perform each set in order and rest one minute between ARMOR ABS sets. if your max surrounding it. body from the ground up. For example.208 LEVEL 3 FOUNDATION Perform the first round to max reps and then aim for 80 percent A solid foundation creates a strong. and provide a solid footing you can complete all the rounds. utilizing aim for 12 lunges while slowing some of the biggest muscles in the the reps down to meet the body to burn calories. This will ensure muscle. Perform three rounds. SET Complete exercises in order and rest two minutes. build more 30-second time. This routine builds the is 15 lunges in 30 seconds. from which everything else can grow. balanced. and stable surface that of your max reps in the following transfers its load to the ground rounds.

Perform three rounds. REST 0:30 before set E SET Perform each set in order and rest 30 seconds after each set. 209 SET FORGED D BURPEE TO CHIN-UP 0:30 P192 To forge means to shape by heating PLYOMETRIC PUSH-UP and hammering. Complete three rounds. PIKE 10x each side P186 0:30 P053 PISTOL SQUAT HANGING LEG RAISE 10x each side P166 0:30 P110 REST 0:30 before set B HOLLOW BODY ROCKER SET 0:30 P164 B BURPEE TO PULL-UP 0:30 P178 KNEE TUCK EXTENSIONS ONE-ARM PUSH-UP 0:30 P188 5x each side P197 DRAGON FLAG PLYOMETRIC INVERTED ROW 0:30 P196 10x P180 HANGING REVERSE CURL REST 0:30 before set C 0:30 P116 SET PLANCHE C PEDAL 0:30 P182 0:30 P167 REST 2:00 T-STAND JUMP REPEAT Armor Abs for a total of 10x each side P190 three rounds SQUAT TO L-SIT 10x P200 REST 0:30 before set D . E SKIN THE CAT 3x with a 10-second hold P198 SET REST 0:30 ARMOR ABS A SQUAT JUMP 0:30 P165 Complete exercises in REPEAT sets A–E for a total of three rounds order and rest two SINGLE-LEG PELVIC PEEL minutes. We’re going to heat 10x P136 up your body with metabolic-boosting plyometrics and then hammer it into ONE-ARM INVERTED ROW shape with compound multi-muscle 10x each side P169 strength exercises.

HANDSTAND WALK . so review the exercises thoroughly before you perform them at speed. forces you create. it’s It’s time to set your body ablaze with some high intensity interval training and dynamic combination exercises easy to lose track of such as Burpee to pull-ups.210 LEVEL 3 INFERNO When you’re up against the clock. Adding speed not only the quality of your increases the calorie-burning benefits of the workout but reps and instead focus also adds instability. This will improve always be your first coordination and performance and help prevent injury. As your body compensates for the only on quantity. it has to constantly adjust and counter Correct form should the effects of gravity and motion. priority.

rest 0:10 P178 SQUAT JUMP work 0:20. WORKOUTS 211 Perform all exercises in each set four times. rest 0:10 P194 T-STAND JUMP–RIGHT work 0:20. rest 0:10 P167 REPEAT set C for a total of four rounds REST 1:00 . rest 0:10 P182 HANDSTAND WALK work 0:20. rest 0:10 P162 HOLLOW BODY ROCKER work 0:20. Total time for the workout should be 27 minutes. rest 0:10 P192 PEDAL work 0:20. SET A BURPEE TO PULL-UP work 0:20. Rest one minute between each set. rest 0:10 P169 REPEAT set A for a total of four rounds REST 1:00 before set B SET B BURPEE TO CHIN-UP work 0:20. rest 0:10 P190 PLANCHE work 0:20. rest 0:10 P190 T-STAND JUMP–LEFT work 0:20. rest 0:10 P169 ONE-ARM INVERTED ROW–LEFT work 0:20. rest 0:10 P164 REPEAT set B for a total of four rounds REST 1:00 before set C SET C TUCK JUMP BURPEE work 0:20. rest 0:10 P165 ONE-ARM INVERTED ROW–RIGHT work 0:20.

INVERTED BODYWEIGHT ROW . rounds two and three so you’re working at 80 percent of your max reps. take you from the base motion in Level 1 to the dynamic or adjust the reps on variation in Level 3.212 LEVEL 3 EVOLUTION If three rounds of this workout are too Fusing exercises from all three levels of this book. Evolution shows you just how far you’ve come in your challenging for you. This workout evolves each set to perform only two. bodyweight revolution.

HOLLOW BODY ROCKER STOP-AND-GO PUSH-UP 0:20 P164 10x P138 FLUTTER UP ARCHER PULL-UP 0:20 P177 10x P108 DRAGON FLAG INVERTED BODYWEIGHT ROW 0:20 P196 10x P054 REST :30 BUTTERFLY PEEL AND PIGEON PEEL REPEAT Abdomination to total six rounds 10x each P122 REST 1:00 before set C . WORKOUTS 213 Perform each set in order with no rest between exercises. Complete three rounds. Rest one minute after each set. Total time: nine three rounds minutes. SET SET A SQUAT 10x P081 C PISTOL SQUAT 10x each side P166 STANDARD PUSH-UP PANCAKE PUSH-UP 10x P048 10x P176 PULL-UP BURPEE TO PULL-UP 10x P056 10x P178 ELBOW BRIDGE ONE-ARM INVERTED ROW 0:30 P064 0:10 each side P169 PELVIC PEEL SINGLE-LEG PELVIC PEEL 10x P066 10x each side P186 REST 1:00 before set B REST 1:00 SET ABDOMINATION REPEAT sets A–C for a total of B SHRIMP SQUAT 10x each side P118 Complete six rounds.

MILITARY PUSH-UP when necessary. but it will take all you’ve got! ALTERNATING LATERAL LUNGE 50x P046 PULL-UP 25x P056 Don’t substitute any BACK LUNGE exercises or reduce 25x each leg P075 the reps. 50x P053 You have what it takes.214 LEVEL 3 Complete all exercises in order and try to minimize rest time SUPER CIRCUIT between exercises. PELVIC PEEL In exchange. you’ll get increased 25x P066 endurance and improved athletic PIKE performance. THE BODYWEIGHT SQUAT 50x P081 500 STANDARD PUSH-UP This grueling total-body workout 50x P048 will demand 500 total reps of SQUAT JUMP exercises from all levels. 50x P130 BURPEE TO CHIN-UP 25x P192 . Instead. and you’ll shred fat. use 50x P062 the less difficult INVERTED BODYWEIGHT ROW modification for each 50x P054 exercise to make the SKATER JUMP workout easier. It will push 25x P165 you both mentally and physically.

3x. 2x. 4x. Perform sets A. Beast SET Mode–ON! D STANDARD PUSH-UP 10x P048 Complete all sets and their exercises in order. 2x. 1x P048 B 1-2 PUSH 10x P126 PULL-UP 5x. 4x. 1x P176 REST 0:30 before set E BURPEE TO PULL-UP SET 5x. and sets B and D as fast as possible. 4x. 1x P103 the toughest muscle-building sets ARCHER PULL-UP from the workouts named after 5x. 3x. WORKOUTS 215 SET SUPER CIRCUIT C BULGARIAN SPLIT SQUAT 10x each leg P124 BEAST MODE SPIDERMAN PUSH-UP Beast Mode combines three of 5x. 3x. 1x P056 SKATER JUMP REPEAT set E for five rounds in pyramid format 20x P130 REST 0:30 SINGLE-LEG BURPEE REPEAT Beast Mode once more from set E to set A for the ultimate challenge (optional) 30x P134 MOUNTAIN CLIMBER 40x P043 REPEAT set B for two rounds as fast as possible REST 0:30 before set C . 3x. 3x. 2x. 2x. 4x. X-JACK C. 1x P108 warriors and gods and breaks them REPEAT set C for five rounds in pyramid format up with metabolic “finishers” to REST 0:30 before set D create an epic Super Circuit. 3x. Rest 30 seconds between each set. BURPEE SET 30x P060 A PISTOL SQUAT 10x each leg P166 MOUNTAIN CLIMBER 40x P043 PANCAKE PUSH-UP REPEAT set D for two rounds as fast as possible 5x. 4x. and E in pyramid format (decreasing reps per round where 20x P072 shown). 4x. 2x. 1x P178 E SQUAT 10x P081 REPEAT set A for five rounds in pyramid format REST 0:30 before set B STANDARD PUSH-UP SET 5x. 2x.

216 LEVEL 3

REDLINE
“Train ’til you redline” has become the unofficial tagline
for my motorsport clients. The drivers I work with have to
be strong and lean, and need incredible core strength.
To achieve this goal, we fuse bodyweight resistance
exercises and high intensity interval training.

SKATER JUMP

If you struggle to
recover between sets,
extend the rest period
to one minute.

WORKOUTS 217

Perform the exercises in each set in order. Rest 30 seconds
between each set. Complete five rounds.
SET
A X-JACK
0:30 P072
TUCK JUMP BURPEE
0:30 P194
MOUNTAIN CLIMBER
0:30 P043
BACKWARD BURPEE
0:30 P070
REST 0:30 before set B
SET
B PUSH-UP JACK
0:30 P076
SKATER JUMP
0:30 P130
1-2 PUSH
0:30 P126
BURPEE TO CHIN-UP
0:30 P192
REST 0:30
REPEAT sets A–B for a total of five rounds

218 LEVEL 3

PROGRAM
Each program has 6 days of work and
one day of rest. It’s best to perform the
workouts Monday to Saturday and rest
WEEK 1
on Sunday, but you can take a
midweek rest day as needed. Don’t
switch the workouts within a program.
as this may have an adverse affect on
rest time for a specific muscle group.
WEEK 2

WEEK 3

WEEK 4

PROGRAM 219

DAY 01 DAY 02 DAY 03 DAY 04 DAY 05 DAY 06

ALEXANDER ●
FOUNDATION ●
SPARTACUS ●
PUSH/PULL ●
VLAD WORKOUT ●
SUPER CIRCUIT
WORKOUT ●
ARMOR ABS WORKOUT POWER ●
FINISHER THE

FINISHER ●
TABATA-STYLE ●
ARMOR ABS BODYWEIGHT
FINISHER 500

DAY 08 DAY 09 DAY 10 DAY 11 DAY 12 DAY 13

LEG HELL ●
EVOLUTION ●
INFERNO ●
FORGED ●
REDLINE ●
SUPER CIRCUIT

ABDOMINATION ●
ARMOR ABS BEAST MODE

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20

ALEXANDER ●
FOUNDATION ●
SPARTACUS ●
PUSH/PULL ●
VLAD ●
SUPER CIRCUIT
WORKOUT ●
ARMOR ABS WORKOUT POWER WORKOUT THE

FINISHER ●
TABATA-STYLE ●
ARMOR ABS ●
FINISHER BODYWEIGHT
FINISHER 500

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27

LEG HELL ●
EVOLUTION ●
INFERNO ●
FORGED ●
REDLINE ●
SUPER CIRCUIT

ABDOMINATION ●
ARMOR ABS BEAST MODE

220 INDEX

INDEX
A anatomical chart, 16–17 shoes, 14
benefits of bodyweight resistance towel, 14
afterburn, 13
training, 11 watch or timer, 14
Alexander Workout, 204
Big Six, 18–25 nutrition, 38–39
All-In, 151
Burpees, 22 blueprint, 39
alternating cross-over lunge, 106–107
inverted rows, 23 post-workout snacks and meals,
alternating lateral lunge, 46–47
lunges, 20 39
anatomical chart, 16–17
pull-ups, 24–25 protein, 38
archer pull-up, 108–109
push-ups, 21 recovery, 36–37
archer push-up, 131
squats, 18–19 foam roll, 36
Ares Workout, 82
description of bodyweight foam rolling technique, 37
ASFAP (As Fast As Possible) finisher, resistance training, 10 ice, 36
82, 144, 204
functional warm-ups, 30–35 sleep, 36
inline lunge, 31 stretch, 36
B
inner thigh mobility, 34 bridge kick, 78–79
back bridge, 120–121
resting squat, 32 Bulgarian split squat, 124–125
back lunge, 75
thoracic rotation, 35 burn, 94–95
backward Burpee, 70–71
trunk stability push-up, 33 Burpee, 22, 60–61
backward push-up, 132–133
how to use this book, 15 Burpee to chin-up, 192–193
Big Six, 9, 15, 18–25
exercises, 15 Burpee to pull-up, 178–179
Burpees, 22
method, 15 butterfly peel, 123
inverted rows, 23
programs, 15
lunges, 20
Q&A, 15 C
pull-ups, 24–25
workouts, 15 calisthenics, 3
push-ups, 21
hydration, 39 chin-up, 50–51
squats, 18–19
modifications, 26–29 close-grip inverted row, 52
bodyweight basics, 9–39
body angle, 26 Crazy 8s, 142–143
advantages of bodyweight
points of contact, 28
resistance training, 12–13
adaptability 12
range of motion, 27 D
speed, 29 dead hang, 42
build lean muscle and burn fat, 13
stability 27 deep squat, 102
core strength, 13
must-haves and useful extras, 14 dehydration, 39
increase athletic performance, 13
foam roller, 14 dip, 73
symmetry, 13
pull-up bar, 14

INDEX 221

down dog push-up, 58–59 H Burpee, 60–61
dragon flag, 196 chin-up, 50–51
handstand walk, 162–163
dragon walk, 128–129 close-grip inverted row, 52
hanging leg raise, 110
Dynamic Duos, 92 dead hang, 42
hanging reverse curl, 116–117
dynamic stability exercises see dip, 73
hanging scapula retraction, 74
Level 2, 101–159 down dog push-up, 58–59
Hannibal Workout, 145
Dynamic Duos, 92
E Hercules Workout, 144
elbow bridge, 64–65
high intensity interval training (HIIT),
elbow bridge, 64–65 forward hinge, 68–69
155
equipment see must-haves and hanging scapula retraction, 74
Hi-Lo, 93
useful extras, 14
hollow body hold, 113 Hi-Lo, 93
Evolution, 212–213
hollow body rocker, 164 inverted bodyweight row, 54–55
excess post-exercise oxygen
Holy Grail of abdominal exercises, Leg Day, 96–97
consumption (EPOC), 13
110 military push-up, 62–63

F–G hydration, 39 mountain climber, 43
pelvic peel, 66–67
fatigue, 90, 92
I–J Perseus Workout, 83
Fire, 152–153
ice bath, 36 pike, 53
Five, 88–89
Inferno, 210–211 program, 98–99
flutter up, 177
inline lunge, 31 pull-up, 56–57
foam roller, 14
inner thigh mobility, 34 push-up jack, 76–77
forearm push-up, 112
inverted bodyweight row, 54–55 push vs pull, 91
Forged, 209
inverted rows, 23 reverse plank bridge, 44–45
forward hinge, 68–69
Round the World, 84–85
Foundation, 208
K–L squat, 81
foundation exercises see Level 1,
41–99 knee tuck extension, 188–189 standard push-up, 48–49
frog hold, 111 Super Circuit Five, 88–89
front lever, 170–171 Leg Day, 96–97 Super Circuit The 300, 87
front lunge, 104–105 Legendary Legs, 150 10 to 1, 90
functional warm-ups, 30–35 Leg Hell, 202–203 Thor Workout, 86
inline lunge, 31 Level 1, 41–99 wall sit, 80
inner thigh mobility, 34 alternating lateral lunge, 46–47 X-jack, 72
resting squat, 32 Ares Workout, 82 Level 2, 101–159
thoracic rotation, 35 back lunge, 75 All-In, 151
trunk stability push-up, 33 backward Burpee, 70–71 alternating cross-over lunge,
bridge kick, 78–79 106–107

burn, 94–95 archer pull-up, 108–109

222 INDEX
archer push-up, 131 Level 3, 161–219 Super Circuit The Bodyweight 500,
back bridge, 120–121 Alexander Workout, 204 214

backward push-up, 132–133 Burpee to chin-up, 192–193 T-stand jump, 190–191

Bulgarian split squat, 124–125 Burpee to pull-up, 178–179 tuck jump Burpee, 194–195

butterfly peel, 123 dragon flag, 196 Vlad Workout, 207

Crazy 8s, 142–143 Evolution, 212–213 L-sit chin-up, 184–185

deep squat, 102 flutter up, 177 lunges, 20

dragon walk, 128–129 Forged, 209
Fire, 152–153 Foundation, 208
M
forearm push-up, 112 front lever, 170–171 military push-up, 62–63

frog hold, 111 handstand walk, 162–163 modifications, 26–29

front lunge, 104–105 hollow body rocker, 164 body angle, 26

hanging leg raise, 110 Inferno, 210–211 points of contact, 28

hanging reverse curl, 116–117 knee tuck extension, 188–189 range of motion, 27

Hannibal Workout, 145 Leg Hell, 202–203 speed, 29

Hercules Workout, 144 L-sit chin-up, 184–185 stability 27

hollow body hold, 113 neo row, 174–175 mountain climber, 43

Legendary Legs, 150 one-arm chin-up, 168 multiplanar exercises see Level 2,
101–159
1-2 push, 126–127 one-arm inverted row, 169
muscle soreness, 36, 98, 207
pigeon peel, 122 one-arm push-up, 197
must-haves and useful extras, 14
pike push-up to push-up, 140–141 pancake push-up, 176
foam roller, 14
plyometric push-up, 136–137 pedal, 182–183
pull-up bar, 14
program, 158–159 pistol squat, 166
shoes, 14
Push-Pull Pairs, 146–147 planche, 167
towel, 14
shrimp squat, 118–119 plyometric inverted row, 180–181
watch or timer, 14
single-leg Burpee, 134–135 program, 218–219
skater jump, 130 Push/Pull Power, 206
N–O
Spiderman push-up, 103 Redline, 216–217
neo row, 174–175
stop-and-go push-up, 138–139 single-leg pelvic peel, 186–187
nutrition, 38–39
Super Circuit Fantastic Four, 149 single-leg reverse bridge, 172–173
Super Circuit Per-4-mance, 155 skin the cat, 198–199
one-arm chin-up, 168
Tri-phase, 154 Spartacus Workout, 205
one-arm inverted row, 169
Tri-set, 156–157 squat jump, 165
one-arm push-up, 197
T-stand, 114–115 squat to L-sit, 200–201
1-2 push, 126–127
Yue Fei Workout, 148 Super Circuit Beast Mode, 215

205 recovery. 35 protein requirement. 205 warm-ups (functional). 39 Push-Pull Pairs. 48–49 trunk stability push-up. 76–77 The Bodyweight 500. 146–147 Super Circuit Push/Pull Power. 94. 27. 39 Spartacus Workout. 165 inner thigh mobility. 91 Five. 218–219 squats. 80 post-workout snacks and meals. 122 tuck jump Burpee. 194–195 pike. 90 foam roll. 114–115 Perseus Workout. 206 Beast Mode. 215 X-jack. 33 pelvic peel. 36 thoracic rotation. 83 Tabata. 207 plyometric push-up. 149 Yue Fei Workout. 155 The 300. 216–217 Tri-set. 172–173 plyometrics. 145 W–X–Y–Z skater jump. 36 Tri-phase. perception of. 86 ice. 15 T–U–V range of motion (ROM). 83 Round the World. 34 Level 2. 166 shrimp squat. 130 see also Level 3. 36 towel. 53 S pike push-up to push-up. 180–181 single-leg pelvic peel. 18–19. 14 stretch. 84–85 T-stand jump. 31 Level 1. 38 standard push-up. 190–191 pigeon peel. 176 Redline. 66–67 reverse plank bridge. 186–187 Vlad Workout. 56–57 stop-and-go push-up. 72 push-up jack. 154 pancake push-up. INDEX 223 P sleep. 134–135 plyometric inverted row. 214 push-ups. 14 strength training. 118–119 160–219 planche. 103 inline lunge. 14 unilateral exercises see Level 3. 148 Push vs Pull. 167 single-leg Burpee. 136–137 single-leg reverse bridge. 87 Q&A. pistol squat. 32 trunk stability push-up. 200–201 resting squat. 98–99 squat jump. 32 Level 3. 14 pull-up bar. 21 Fantastic Four. 161–219 skin the cat. 88–89 Q–R Per-4-mance. 36 . 36–37 10 to 1. 3 water requirement. 30–35 program Spiderman push-up. 24–25. 33 pull-up. 156–157 pedal. 138–139 watch or timer. 81 thoracic rotation. 37 Thor Workout. 140–141 shoes. 44–45 T-stand. 182–183 resting squat. 198–199 wall sit. 35 foam rolling technique. 158–159 squat to L-sit.

having put their Allen. Bartram owns Core Pilates and Fitness in Carmel. and Blaize Monks. Matt Overton. A huge thank you to Canterbury US for their in. and to Earnest thanks to each and every one of my clients. Wendy. For my parents: thank you for the greatest gift a I can’t give enough thanks to the outstanding athletes parent can offer—belief.224 ABOUT THE AUTHOR Sean Bartram trains numerous professional athletes and Indiana. Boyden. me your love when I need it the most. CBS. and the team at Canterbury US.freemantechnique. gratitude to Brook Farling for his unwavering support of I would also like to thank the talented group of people me as an author. Your artistry behind the lens and your and Blanca at SOS Rehydrate.com. Ray and miss you. The Huffington Post. and special with me. a heartfelt thank you to Rochelle and Chloe. I strongly recommend checking out his website physical or mental energy. Interval Training. I can steadfastly recommend it to anyone picking help me find it with their toughness. fellow Brit and European champion Mark Freeman. support of this project. as the incredibly talented group of people who have worked each of you motivates and inspires me daily with your tirelessly behind the scenes to make this book a reality. . ACKNOWLEDGMENTS Thank you to everyone at DK for this opportunity. Thank you to Jack Harvey. Dwayne entire wardrobe for this project and. I’m looking forward to unique gifts. Clayton Ford. Mary Worline. and is the official trainer to the Indianapolis Training for Women and Idiot’s Guides: High Intensity Colts Cheerleaders. and working and collaborating with him on many future put up with me even when I have expended all my projects. and Reuters.com) provided the Tilley. I don’t say it often enough: I love who grace each page of this book: Austin Bridenthal. Kelly Canterbury US (www. and Jeff and Alex of Frog design excellence brings the text and exercises in this Performance. James Nigel Wright. not An extra and very sincere thank you to Nathalie Mornu for to mention the laughter and kindness you have all shared her guidance and expertise as my editor. keep me humble. dedication. Ashli Pickens. and is the author of High Intensity Interval celebrities.canterburyus. book to life. You make me laugh. Fox. An I’m proud of you—each of you—for your own wonderfully extra-special thank you to Mark. all the time” mentality. and the incredible ladies of Colts training apparel through its paces at the highest level Cheer who demand nothing but the best from me and myself. and companies who represent or partner with me: Many thanks to the “Dream Team” of Matt Bowen and Robbie.  Popsugar. as well as Finally. incredible drive and determination to meet your goals. and “all up this book. Erin Bell. He has been featured by Shape. You always find a way to show at www. Jack Hawksworth.