HWR Exercise Library

The 24/7 Fat Loss
Exercise Library Manual
Craig Ballantyne, CSCS, M.Sc.

with Joel Marion, CISSN, NSCA-CPT
Legal Disclaimer
You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must consult your
physician prior to starting this program or if you have any medical condition or injury that contraindicates
physical activity. This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All forms of
exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for
their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is
well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this book are not intended as a substitute for any exercise routine or
treatment or dietary regimen that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise
unless you have been shown the proper technique by a certified personal trainer or certified strength and
conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise
without proper instruction. Always do a warm-up prior to strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you
must talk to your physician before starting any exercise program, including this workout. If you experience
any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a
physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all
nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t
use this workout, please follow your doctor’s orders.
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© 2011 www.247FatLoss.com. All Rights Reserved.
Table of Contents
1-Arm DB Squat & Press ...................................................................................... 6
1-Leg Deadlift ....................................................................................................... 6
1-Leg Hip Extension.............................................................................................. 7
1-Leg Squat .......................................................................................................... 7
DB 1-Arm Overhead Press ................................................................................... 8
DB 1-Arm Shoulder Press ..................................................................................... 8
Alternating Off-Set Push-up .................................................................................. 9
Ball Squat ........................................................................................................... 10
Bodyweight Row ................................................................................................. 10
Bodyweight Squat ............................................................................................... 11
Bulgarian Split Squat .......................................................................................... 11
Burpees .............................................................................................................. 12
DB Bent Over Row.............................................................................................. 12
DB Bicep Curl ..................................................................................................... 13
DB Bulgarian Split Squat 1&1/2 reps .................................................................. 13
Chest Stretch #1 ................................................................................................. 14
Chest Stretch #2 ................................................................................................. 14
Chin-up ............................................................................................................... 15
Close-Grip Push-up ............................................................................................ 15
Cross-Body Mountain Climber ............................................................................ 16
DB Chest Press .................................................................................................. 16
DB Chest-Supported Row ................................................................................... 17
Decline Close-Grip Push-ups .............................................................................. 18

2
Decline Push-up.................................................................................................. 18
Decline Spiderman Push-up ............................................................................... 19
Dips..................................................................................................................... 19
DB Elbow-out Row .............................................................................................. 20
Elevated Push-ups .............................................................................................. 21
Foam Rolling ....................................................................................................... 22
DB Goblet Squat ................................................................................................. 23
DB Goblet Step-Ups ........................................................................................... 23
Glute Stretch ....................................................................................................... 24
Hamstring Stretch ............................................................................................... 25
Hip Extension ...................................................................................................... 25
DB Incline Press ................................................................................................. 26
DB Incline Squeeze Press .................................................................................. 26
Jumping Jacks .................................................................................................... 27
KB Swings .......................................................................................................... 28
Kneeling Close-grip Push-up .............................................................................. 28
Kneeling Push-up................................................................................................ 29
DB Lunge ............................................................................................................ 30
Lunge Jump ........................................................................................................ 30
Mountain Climber ................................................................................................ 31
Narrow-Stance Bodyweight Squat ...................................................................... 32
DB Power Shrug ................................................................................................. 33
DB Push Press.................................................................................................... 33
Pike Push-up ...................................................................................................... 34
3
Plank ................................................................................................................... 34
Plank to Triceps Extension ................................................................................. 35
Prisoner Diagonal Lunge .................................................................................... 35
Prisoner Lunge.................................................................................................... 36
Prisoner Squat .................................................................................................... 36
Psoas Stretch ..................................................................................................... 37
Push-up .............................................................................................................. 37
Push-Up Plank .................................................................................................... 38
Quadriceps Stretch ............................................................................................. 39
DB RDL ............................................................................................................... 40
DB Rear-Deltoid Raise........................................................................................ 40
DB Renegade Crawl ........................................................................................... 41
DB Renegade Row ............................................................................................. 42
DB Reverse Lunge.............................................................................................. 42
DB Row ............................................................................................................... 43
Reverse Lunge.................................................................................................... 43
Run-in-Place ....................................................................................................... 44
DB Swing ............................................................................................................ 45
DB Split Squat..................................................................................................... 45
DB Squat ............................................................................................................ 46
DB Squat and Calf Raise .................................................................................... 46
DB Step-Up ......................................................................................................... 47
Shoulder Stretch ................................................................................................. 47
Side Plank ........................................................................................................... 48
4
Side-to-Side Jump .............................................................................................. 48
Spiderman Climb ................................................................................................ 49
Spiderman Push-up ............................................................................................ 49
Split Shuffle ......................................................................................................... 50
Stability Ball Cross-Body Mountain Climber ........................................................ 50
Stability Ball Jackknife ........................................................................................ 51
Stability Ball Leg Curl .......................................................................................... 51
Stability Ball Plank .............................................................................................. 52
Stability Ball Rollout ............................................................................................ 52
Step-up plus Reverse Lunge .............................................................................. 53
Stick-up ............................................................................................................... 54
Strap Row ........................................................................................................... 54
DB Triceps Extension ......................................................................................... 55
Total Body Extension .......................................................................................... 55
T-Push-up ........................................................................................................... 56
Triple Press ......................................................................................................... 57
DB Walking Lunge .............................................................................................. 58
Walking Lunge .................................................................................................... 58
5
Single Sided Exercises
1-Arm DB Squat & Press

 Hold one DB shoulder height with feet hip-width apart.
 Push your hips back and squat to parallel.
 Push through your heels to return to the start position while pressing DB
overhead.
1-Leg Deadlift
 Stand with your feet slightly greater than shoulder-width apart.
 Pick one foot off the ground and extend that foot backward.
 Contract your glutes, brace your abs and keep your spine in a neutral
position.
 Let your arms hang at your sides. Start the movement at the hip joint. Push
your butt back and “sit back as if you were sitting on a chair”. Go slowly and
focus on balance.
 Go until your thigh is parallel to the floor, but keep your lower back flat.
 Push with your buttocks, hamstrings, and quadriceps to return to the start
position.
 Complete all the given repetitions for one leg and then switch.
6
1-Leg Hip Extension

 Lie on your back with your knees bent and feet flat on the floor.
 Brace your abs, and contract your right glute (butt muscle) while you take
your left leg, lift it off the floor and hold it in the position shown.
 Using the right glute, bridge your hips up.
 Keep your abs braced. Do not use your low back to do this exercise.
 Slowly lower your hips down until they are an inch above the ground.
 Perform all reps for one leg and then switch sides.
1-Leg Squat
 Stand with your feet slightly greater than shoulder-width apart.
 Pick one foot off the ground and extend that foot forward.
position.
 Extend your arms forward or to the sides to increase your balance.
 Start the movement at the hip joint. Push your butt back and “sit back as if
you were sitting on a chair”. Squat slowly and focus on balance.
 Squat until your thigh is parallel to the floor, but keep your lower back flat.
 Push with your buttocks, hamstrings, and quadriceps to return to the start
position.
 Complete all the given repetitions for one leg and then switch.
7
DB 1-Arm Overhead Press

 Stand with your hips back, knees bent and abs braced.
 Hold one dumbbell at shoulder level and place the other on your obliques.
 Press the dumbbell overhead and slowly lower to the start position.
 Do not arch your back. Stand upright. Do all reps on one side and switch.
DB 1-Arm Shoulder Press

 Stand with your hips back, knees bent and abs braced.
 Hold one dumbbell at shoulder level and place the other on your obliques.
 Press the dumbbell overhead and slowly lower to the start position.
 Do not arch your back. Stand upright. Do all reps on one side and switch.
8
A Exercises
Alternating Off-Set Push-up

 Keep your abs braced and body in a straight line from toes to shoulders.
 Place the hands on the floor slightly wider than shoulder-width apart, BUT
place one hand in front of shoulder level and the other hand behind shoulder
level.
 Slowly lower yourself down until you are 1 inch off the ground.
 Push through your chest, shoulders and triceps to return to the start position.
 Keep your body in a straight line at all times.
 Do 2 reps for one side and then change hand positions and walk forward one
step, then repeat until you’ve completed all reps.
9
B Exercises
Ball Squat
 Stand with your feet just greater than shoulder-width apart.
 Place a Stability Ball in between your back and the wall.
 Start the movement at the hip joint. Push your hips backward and “sit back
into a chair”. Squat as deep as possible, but keep your low back tensed in a
neutral position.
 Don’t let your lower back become rounded.
 Push with your glutes, hamstrings, and quadriceps to return to the start
position.
Bodyweight Row
 Set a bar at hip height in the smith machine or squat rack.
 Lie underneath the bar and grab it a few inches wider than shoulder-width apart.
 Row yourself up the top position with your upper back and lats.
 Keep the abs braced and body in a straight line from toes (knees) to shoulders.
10
B Exercises
Bodyweight Squat
into a chair”. Make your hips go back as far as possible.
 Squat as deep as possible, but keep your low back tensed in a neutral
position.
position.
Bulgarian Split Squat

 Stand with your feet shoulder-width apart. Hold dumbbell’s in each hand if
needed.
 Place the instep of one foot on a bench. Step forward with the other foot,
taking a slightly larger than normal step.
position.
 Lower your body until your front thigh is parallel to the ground.
 Keep your upper body upright and your lower back flat.
 Push up to the upright position. Stay in a split-squat stance.
 Perform all reps for one leg and then switch.
11
B Exercises
Burpees
 Stand with your feet shoulder-width apart.
 Drop down onto your hands and feet, then thrust your feet back so you are in
a push-up position. Thrust your feet back in and then stand up.
 You can add a vertical jump at the end as well.
DB Bent Over Row

 Hold dumbbell’s in each hand at arm’s length.
 Bend your knees slightly, and keep knees bent, back flat, head up, shoulders
back, chest out and arms straight.
 Slowly row it up contracting your shoulder blades, elbows tight to the side. Do
NOT round your lower back.
12
B Exercises
DB Bicep Curl
 Stand and hold dumbbell’s at arm’s length.
 Keep your knees slightly bent, chest up, and shoulders back.
 Curl the dumbbell’s up to shoulder height while maintaining a flat back.
 Slowly return to the start position.
DB Bulgarian Split Squat 1&1/2 reps

 Place the instep of one foot on a bench. Step forward with the other foot,
taking a slightly larger than normal step.
position.
 Push through the lead foot to come HALFWAY up and then drop back down
to the bottom position. Then push through the foot ALL the way up to the
upright position.
 Stay in a split-squat stance and perform all reps for one leg and then switch.
13
C Exercises
Chest Stretch #1
 Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so
that your hand is up (as if in a throwing position with elbow in line with your
shoulder).
 Press your elbow against the doorframe and slowly and gently rotate your
upper body away from your elbow. Feel the stretch across the front of your
shoulder and chest.
 Hold for 30 seconds and then repeat for the other side.
Chest Stretch #2
 Stand with your arm out-stretched and hand pressed against a wall or
support.
 Rotate your hips and feet away from your arm, to increase the stretch felt
across the chest muscle. Hold that position for 20 seconds and then repeat
for the other side.
14
C Exercises
Chin-up
 Take underhand grip on the bar with the palms facing you.
 Pull your body up until the chest reaches bar level.
 Slowly lower yourself but do not let your body swing and do not use
momentum.
Close-Grip Push-up
 Keep the abs braced and body in a straight line from toes/knees to shoulders.
 Place the hands on the floor shoulder-width apart.
 Slowly lower yourself down until you are an inch off the ground.
 Tuck your elbows into your sides as you lower your body.
 Keep your body in a straight line at all times and elbows tucked in.
15
C Exercises
Cross-Body Mountain Climber

 Brace your abs. Start in the top of the push-up position.
 Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to your opposite shoulder. Do not let your hips sag.
 Keep your abs braced and slowly return your leg to the start position.
 Alternate sides until you complete all of the required repetitions.
DB Chest Press
 Hold the dumbbell’s above your chest with your palms turned toward your
feet.
 Lower the dumbbell’s to chest level.
 Pause briefly and press the dumbbell’s straight up above the chest.
 Squeeze your chest muscles together as your press the dumbbell’s up.
16
C Exercises
DB Chest-Supported Row
 Lie with your chest supported by an incline bench. Your arms should hang to
the floor. Adjust the bench to the appropriate height.
 Grab a dumbbell in each hand and bring your shoulder blades together, and
row the dumbbells up to your stomach. Squeeze your shoulder blades
together.
17
D Exercises
Decline Close-Grip Push-ups

 Keep the abs braced and body in a straight line from toes (knees) to
shoulders.
 Elevate your feet onto stairs or a bench.
 Take 5 seconds to lower yourself down until you are 2 inches off the ground.
 Keep your body in a straight line at all time
Decline Push-up
shoulders.
 Place the hands on the floor slightly wider than shoulder-width apart.
 Elevate your feet onto stairs or a bench.
 Take 5 seconds to lower yourself down until you are 2 inches off the ground.
18
D Exercises
Decline Spiderman Push-up

 Place your feet on a bench & hands on floor, slightly more than shoulder
width apart.
 Lower your chest to floor. As you do, bring one knee up to your elbow.
 Press back to the start position. Alternate sides.
Dips
 Grab the dip bars, bend your knees, and raise them towards your chest so
that your hips and knees are bent 90 degrees. Keep your abs braced. Lean
forward.
 Slowly lower your body until there is a 90 degree angle between your upper
and lower arm. Press back up using chest, triceps and shoulders.
19
D Exercises
DB Elbow-out Row
 Muscles: Lats (back), rhomboids (upper back), forearms, abs
 Place one hand on a bench. Place your knee from the same side on the
bench as well.
 In the opposite arm hold a dumbbell at arm's length just above the floor.
 Keep a slight bend in the back leg and keep your back flat.
20
E Exercises
Elevated Push-ups
 Keep the abs braced and body in a straight line from knees to shoulders.
 Place the left hand on the floor and the right hand elevated 4-6 inches on an
aerobic step. Hands are slightly wider than shoulder width apart (normal push
up width).
 Slowly lower yourself down until you are 2 inches off the ground.
 Perform all repetitions in this manner and then switch to do all repetitions with
the other arm elevated. Keep your abs braced.
21
F Exercises
Foam Rolling
 Sit on the floor and rest your outer thigh on top of the foam roller.
 Roll your thigh over top of the roller, concentrating on sore spots.
 Give each sore spot 10 good rolls. This will “hurt so good”. Dog not included.
22
G Exercises
DB Goblet Squat
 Perform a Goblet Squat with your feet hip-width apart.
 Hold one dumbbell in both hands at chest height.
 Push your hips back, bend your knees, and keep your chest up.
 Drive through your glutes and quads to return to the start position.
DB Goblet Step-Ups
 Stand facing a bench. Place one foot on the bench and the other on the floor.
 Hold one dumbbell in to hands at chest height.
 With your abs braced and glutes squeezed, start the movement by pushing
through the bench foot to lift the body up to the standing position.
 Lower your body under control. Pause briefly at the bottom and repeat.
 Complete all reps for one side before changing legs.
23
G Exercises
Glute Stretch
 Lie on your back with both legs flat. Slightly bend your right knee.
 Raise your left leg straight up in the air.
 Slowly lower the left leg straight across the body while trying to keep your
lower back pressed into the floor.
 Support the leg by looping a towel around your foot.
 You should feel the stretch over your hip and in your glute on your left side.
24
H Exercises
Hamstring Stretch
 Now raise your right leg straight up in the air and try to bring it back until it is
perpendicular to the floor. Keep the other leg flat and straight on the ground.
 Bring the leg up until a moderate stretch is felt. Support the leg in that position
by holding it up with your hands or a towel looped around your foot.
 Lie on your back with both legs flat. Slightly bend your right knee.
 As you raise your leg, you will begin to feel a stretch in the hamstring.
 Hold the stretch for 30 seconds and then switch sides.
Hip Extension
 Lie on your back with your knees bent and feet flat on the floor.
 Brace your abs, and contract your glutes (butt muscles) as if you were
squeezing something between your cheeks.
 Bridge your hips up by contracting your glutes. Don’t use your lower back.
 Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the
glutes.
 Slowly lower your hips down until they are an inch above the ground. Then
repeat
25
I Exercises
DB Incline Press
 Lie on a bench with the backrest inclined at 45-60 degrees.
feet.
 Lower the dumbbell’s to chest level. Press the dumbbell’s straight up above
the chest.
DB Incline Squeeze Press

 Lie on a bench with the backrest inclined at 45-60 degrees.
 Hold the dumbbell’s together above your chest with your palms turned toward
one another. Squeeze the dumbbell’s together at all times.
the chest.
 Squeeze your chest muscles together as your press the dumbbell’s up.
26
J Exercises
Jumping Jacks
 Stand on the balls of your feet with your feet shoulder width-apart and arms
by side.
 Jump your feet out to your sides and raise your hands overhead at the same
time.
27
K Exercises
KB Swings
 Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell
or dumbbell in both hands in front of your body at arm’s length.
 Push your hips back and swing the Kettlebell or dumbbell between your legs.
 Drive back up to the start position and swing the Kettlebell or dumbbell up to
chest height. Move at a quick pace.
Kneeling Close-grip Push-up

 Keep your body in a straight line at all times and elbows tucked in.
28
K Exercises
Kneeling Push-up
 Place the hands on the floor slightly wider than shoulder-width apart
29
L Exercises
DB Lunge
 Stand with your feet shoulder-width apart. Hold dumbbell’s in each hand.
 Step forward with your right leg, taking a slightly larger than normal step.
 Keep your left toe on the ground and use it to help keep your balance. The
left knee should also be bent.
 Lower your body until your right thigh is parallel to the ground.
 Push with your right leg to return to the starting position.
 When you are strong enough, hold dumbbell’s in your hands to increase
intensity.
Lunge Jump
 Start in the bottom of a split squat position. Your front thigh should be parallel
to the floor, your torso upright, and your abs braced.
 Jump up explosively and switch leg positions in the air. Your back leg
becomes the front leg, and vice versa. Absorb the landing with your muscles.
Keep your abs braced and torso upright.
 Alternate sides without resting between sides.
30
M Exercises
Mountain Climber
 Brace your abs. Start in the top of the push-up position.
knee up to your chest. Do not let your hips sag or rotate.
31
N Exercises
Narrow-Stance Bodyweight Squat

 Stand with your feet NARROWER than hip-width apart.
into a chair.” Make your hips go back as far as possible.
position.
position.
32
P Exercises
DB Power Shrug
 Hold dumbbell’s in each hand at arm’s length.
 Bend your knees just slightly and explosively pull your shoulder ups using
your trapezius muscles and raise up on your toes
 Press back to the start position. Maintain a strong posture throughout.
DB Push Press
 Hold two dumbbell’s at shoulder level and stand with a slight bend in your
knees.
position.
 Start the movement with a rapid, yet small, dip at the knees.
 Explode up and press the dumbbell’s overhead until your arms are fully
extended.
 Slowly lower the dumbbell’s back to shoulder level.
33
P Exercises
Pike Push-up
 Put your feet on a bench.
 Put your hands on the floor, and bring them as close to the bench as you can.
 This allows your upper body to be upright and allows you to work your
shoulders.
 Bend your elbows and lower your body to the floor.
 Push up with your shoulders, triceps, and chest.
Plank
 Lie on your stomach on a mat.
 Raise your body in a straight line and rest your bodyweight on your elbows
and toes so that your body hovers over the mat.
 Keep your back straight and your hips up. Hold (brace) your abs tight.
Contract them as if someone was about to punch you in the stomach, but
breath normally.
 Hold this position for the recommended amount of time.
34
P Exercises
Plank to Triceps Extension

 Raise your body in a straight line and rest your bodyweight on your elbows
and toes so that your body hovers over the mat.
breath normally.
 Now contract your triceps and press your palms into the ground and push
your body up to the push-up position – taking 2 seconds to do it.
Prisoner Diagonal Lunge

 Stand with your feet shoulder-width apart and hands clasped behind your
head.
 Step diagonally at a 45o angle with one leg and lower your body until your
thigh is parallel to the ground. Keep your torso upright.
 Return to the top by contracting the quadriceps, groin, and hip extensors of
lead leg.
 Push back to the start position.
35
P Exercises
Prisoner Lunge
 Stand with your feet shoulder-width apart and hands clasped behind your
head.
 Step forward with one leg, taking a slightly larger than normal step.
 Keep your back toe on the ground and use it to help keep your balance. The
back knee should also be bent.
 Push back to the start position.
Prisoner Squat
 Clasp your hands behind your head. Keep your elbows back and shoulder
blades pulled together to work the upper back.
into a chair.” Make your hips go back as far as possible.
position.
 Do not round your lower back.
position.
36
P Exercises
Psoas Stretch
 Kneel on your right knee and place your left foot 1-2 feet ahead of your right
knee.
 You should be in a straight line (similar to the bottom position in a lunge).
 Slowly lean forward until you feel a moderate stretch in the hip flexor area
(the front side of leg at the hip level).
 Hold the stretch for 30 seconds and then switch sides.
Push-up
 Keep the abs braced and body in a straight line from toes/knees to shoulders.
37
P Exercises
Push-Up Plank
 Start in the top of a push-up position. Hold your body in a straight line.
breath normally.
38
Q Exercises
Quadriceps Stretch
 Lie on your right side.
 Bring your left ankle back to your butt and grasp it with your left hand.
 Keep the knee in line with the hip.
 The stretch will be in the front of your left leg (thigh).
39
R Exercises
DB RDL
 Be very conservative with this exercise. Do not perform any deadlift if your
lower back is injured, weak, or compromised in any manner.
 Hold dumbbell’s at arm’s length. Stand with your feet shoulder-width apart.
 Bend your knees slightly, and keep knees bent, back flat, head up, shoulders
back, chest out and arms straight.
 Keep the dumbbells as close to your thighs and shins as possible. Focus on
pushing your butt back while keeping the knees stationary and keeping your
back flat.
 Reverse the movement before your back starts to round.
 Extend at the hips, contracting your hamstrings and buttocks, to stand up.
 Pull with your upper back and bring your torso upright. Keep the dumbbells
close to your body and exhale as you reach the top of the movement.
 Perform each rep with 100% concentration. Do NOT round your lower back.
DB Rear-Deltoid Raise
position.
 Stand with your knees bent slightly and your upper body bent parallel to floor.
 Perform a lateral raise, lifting the dumbbell’s up and out to the side.
40
R Exercises
DB Renegade Crawl
 Start in the push-up position with your hands wrapped around two light
dumbbells.
 Keep your abs braced and row one dumbbell up to your ribcage.
 Slowly lower under control and place the weight slightly in front of the other.
 Do a push-up in the off-set position.
 Repeat for the other side and continue to alternate sides.
41
R Exercises
DB Renegade Row
 Start in the push-up position with your hands wrapped around two light
dumbbells.
 Keep your abs braced and row one dumbbell up to your ribcage.
 Slowly lower under control and alternate sides.
DB Reverse Lunge
 Stand with your feet shoulder-width apart. Hold DB’s in each hand.
 Step backward with left leg, resting the toe on the ground.
 Squat straight down with the right leg supporting the body weight. Lower
yourself until your right thigh is parallel to the floor.
 Return to the start position by pushing with the muscles of the right leg. Focus
on pushing with glutes and hamstrings. Do all reps on one side then switch.
42
R Exercises
DB Row
 Rest the left hand and left knee on a flat bench, lean over and keep the back
flat.
 Hold the dumbbell in the right hand in full extension and slowly row it up to the
lower abdomen. Do NOT round your lower back.
 Keep the low back tensed in a neutral position and the elbow tight to the side.
Reverse Lunge
 Step backward with left leg, resting the toe on the ground.
 Squat straight down with the right leg supporting the body weight. Lower
yourself until your right thigh is parallel to the floor.
 Return to the start position by pushing with the muscles of the right leg. Focus
on pushing with glutes and hamstrings. Do all reps on one side then switch.
 Use dumbbells if you have access. If not, use bodyweight only.
43
R Exercises
Run-in-Place
 Run in place driving your knees up as high as possible.
 Your other arm will naturally swing forward. Keep a bend in the elbow.
 Run in place at a warm-up pace.
44
S Exercises
DB Swing
 Stand with your feet wider than shoulder-width apart. Hold a single a
dumbbell in both hands in front of your body at arm’s length.
 Push your hips back and swing the dumbbell between your legs.
 Drive back up to the start position and swing the dumbbell up to chest height.
Move at a quick pace.
DB Split Squat
 Stand with your feet shoulder-width apart and hold a light dumbbell in each
hand.
 Step forward with your one leg, taking a slightly larger than normal step.
 Press the front of your back foot into the ground and use it to help keep your
balance. The back knee should also be bent.
position.
 Push up to the upright position, but don’t step back. Stay in a split-squat
stance.
 Perform all reps for one leg and then switch
45
S Exercises
DB Squat
 Start the movement at the hip joint. Push your hips backward and “sit back”.
position.
position.
 For the dumbbell squat, hold a dumbbell in each hand on the outside of your
legs.
 Keep your low back arched. Do NOT round your low back.
DB Squat and Calf Raise

 Hold a dumbbell in each hand on the outside of your legs
 Start the movement at the hip joint. Push your hips backward and “sit back”.
position.
 Push with your glutes, hamstrings, and quadriceps as you explode up high
onto your toes strengthening your legs.
 Keep your low back arched. Do NOT round your low back.
 Come back to the start position and repeat
46
S Exercises
DB Step-Up
 Hold dumbbell’s in hand if needed.
 Lower your body under control. Pause briefly at the bottom and repeat.
 Complete all reps for one side before changing legs.
Shoulder Stretch
 Raise your arm to shoulder height and bring your arm across the front of your
body.
 If using your right arm, your right hand should rest at your left shoulder.
 Take your left arm and place it behind your right elbow. Slowly and gently
apply pressure just above your right elbow to feel a stretch in the back of the
right shoulder.
47
S Exercises
Side Plank
 Lie on a mat on your right side.
 Support your bodyweight with your knees and on your right elbow.
 Raise your body in a straight line so that your body hovers over the mat.
 Keep your back straight and your hips up. Hold your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.
 Hold this position for the recommended amount of time. Switch sides.
Side-to-Side Jump
 Stand with your knees bent, abs braced, and hips back.
 Jump laterally and land with your knees bent and hips back to absorb the
landing forces in your muscles.
 Repeat to the other side with as little rest as possible between jumps.
 Always land with your knees bent.
48
S Exercises
Spiderman Climb
 Brace your abs. Start in the top of the push up position.
knee up outside of your shoulder and touch your foot to the ground.
Spiderman Push-up
shoulders.
 As you lower yourself, slowly bring your right knee up to your right elbow.
 Keep your foot off the ground as you do so.
 Push through your chest, shoulders and triceps to return to the start position,
and return your leg to the start position. Alternate sides until you complete all
repetitions.
 Keep your body in a straight line at all times and try not to twist your hips.
49
S Exercises
Split Shuffle
 Stand with one foot forward and the other back in a split stance.
 Raise your opposite arm and bring it forward. Take your same arm back.
 Quickly switch your arm and foot position, almost as if you were running in
place.
 Continue to alternate, doing this exercise as rapidly as possible.
Stability Ball Cross-Body Mountain Climber

 Brace your abs. Start in the top of the push-up position with your hands on
the ball.
knee up to your opposite arm. Do not let your hips sag.
50
S Exercises
Stability Ball Jackknife

 Brace your abs. Put your elbows on the bench and rest your shins on the ball.
 With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
 Keeping your back straight (don't round it), roll the ball as close to your chest
as possible by contracting your abs and pulling it forward.
 Pause and then return the ball to the starting position by rolling it backward.
 Do NOT round your lower back.
Stability Ball Leg Curl

 Lie on your back with the soles of your feet on a medium-sized Stability Ball.
squeezing something between your cheeks. Bridge your hips up by
contracting your glutes.
 Keep your abs braced and contract your hamstrings and slowly curl the ball
back towards your hips while keeping your hips bridged.
 Pause and slowly return the ball to the start position while keeping the hips
bridged.
 Pause again and drop your hips. Then bridge them back up and repeat the
sequence.
51
S Exercises
Stability Ball Plank

 Brace your abs. Put your elbows on the bench and rest your shins on the ball.
 With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
 Hold the plank position for the designated time.
Stability Ball Rollout

 Kneel on a mat and place your clasped hands on the top of a medium sized
ball.
 Brace your abs and slowly lean forward and roll your hands over the ball
while the ball moves away from your body.
 Keep your body in a straight line and go as far as you can with perfect form.
 Contract your abs and reverse the motion to return to the upright position.
52
S Exercises
Step-up plus Reverse Lunge

 Hold dumbbell’s in hand if needed.
 Lower your body under control.
 Step backward with one leg, taking a slightly larger than normal step.
 Keep your back toe on the ground and use it to help keep your balance. The
back knee should also be bent.
 Pull back to the start position with the front leg.
53
S Exercises
Stick-up
 Stand with your back against a wall. Your feet should be 6 inches away from
the wall and your butt, upper back, and head should all be in contact with the
wall at all times.
 Stick your hands up overhead. Keep your shoulders, elbows, and wrists
touching the wall. Slide your arms down the wall and tuck your elbows into
your sides.
 This should bring your shoulder blades down and together, contracting the
muscles between your shoulder blades as well as the shoulder muscles.
 From the bottom position, try to slowly slide your arms up until they are
straight and in a "stick-em up" position. Try to improve your range of motion
each week.
 The goal is to improve shoulder mobility and postural control.
Strap Row
 Grab the straps and take 2 steps backward. Lean back and rest the weight on
heels.
 Hold the straps with your palms facing together.
 Keep the abs braced and body in a straight line from heels to shoulders.
 Row your body up until your chest is at strap height.
54
T Exercises
DB Triceps Extension
 Lie on your back on a bench.
 Hold two dumbbell’s above your chest, with your palms facing each other.
 Slowly lower them beside your head. Extend your arms back up.
Total Body Extension

 Start in the standing position as if you were going to do a bodyweight squat.
 Dip down quickly into a quarter squat and swing your arms behind you by
your sides.
 Explode up and extend your body onto your toes, raising your arms overhead.
 Control the descent back and in one movement return to the dip before
exploding back up again.
55
T Exercises
T-Push-up
 Keep the abs braced and body in a straight line from toes to shoulders.
 Push off to return to the start position.
 As you come up, rotate to one side and point that arm towards the ceiling.
 Alternate sides with each rep.
56
T Exercises
Triple Press
 You will do a DB Steep Incline Press followed by a DB Incline Press followed
by a DB Flat Press. Do all reps for each exercise before moving to the next.
 For the DB Steep Incline Press:
 Set up a bench with a steep incline – more upright than your regular incline
press.
feet.
the chest.
 For the DB Incline Press:
 Repeat the press at a low incline position.
 For the DB Flat Press:
 Repeat the press at a flat position.
57
W Exercises
DB Walking Lunge
 Stand with your feet shoulder-width apart. Hold dumbbell’s in each hand.
 Drive through the lead leg to step forward to the standing position. Alternate
sides.
Walking Lunge
 Drive through the lead leg to step forward to the standing position. Alternate
sides.
58

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The 24/7 Fat Loss

Exercise Library Manual

Craig Ballantyne, CSCS, M.Sc.

1-Leg Deadlift ....................................................................................................... 6

1-Leg Hip Extension.............................................................................................. 7

1-Leg Squat .......................................................................................................... 7

DB 1-Arm Overhead Press ................................................................................... 8

DB 1-Arm Shoulder Press ..................................................................................... 8

Alternating Off-Set Push-up .................................................................................. 9

Ball Squat ........................................................................................................... 10

Bodyweight Row ................................................................................................. 10

Bodyweight Squat ............................................................................................... 11

Bulgarian Split Squat .......................................................................................... 11

DB Bent Over Row.............................................................................................. 12

DB Bicep Curl ..................................................................................................... 13

DB Bulgarian Split Squat 1&1/2 reps .................................................................. 13

Chest Stretch #1 ................................................................................................. 14

Chest Stretch #2 ................................................................................................. 14

Close-Grip Push-up ............................................................................................ 15

Cross-Body Mountain Climber ............................................................................ 16

DB Chest Press .................................................................................................. 16

DB Chest-Supported Row ................................................................................... 17

Decline Close-Grip Push-ups .............................................................................. 18

Decline Spiderman Push-up ............................................................................... 19

DB Elbow-out Row .............................................................................................. 20

Elevated Push-ups .............................................................................................. 21

Foam Rolling ....................................................................................................... 22

DB Goblet Squat ................................................................................................. 23

DB Goblet Step-Ups ........................................................................................... 23

Glute Stretch ....................................................................................................... 24

Hamstring Stretch ............................................................................................... 25

Hip Extension ...................................................................................................... 25

DB Incline Press ................................................................................................. 26

DB Incline Squeeze Press .................................................................................. 26

Jumping Jacks .................................................................................................... 27

Kneeling Close-grip Push-up .............................................................................. 28

Lunge Jump ........................................................................................................ 30

Mountain Climber ................................................................................................ 31

Narrow-Stance Bodyweight Squat ...................................................................... 32

DB Power Shrug ................................................................................................. 33

Pike Push-up ...................................................................................................... 34

Plank to Triceps Extension ................................................................................. 35

Prisoner Diagonal Lunge .................................................................................... 35

Prisoner Squat .................................................................................................... 36

Psoas Stretch ..................................................................................................... 37

Push-Up Plank .................................................................................................... 38

Quadriceps Stretch ............................................................................................. 39

DB Renegade Crawl ........................................................................................... 41

DB Renegade Row ............................................................................................. 42

DB Squat and Calf Raise .................................................................................... 46

Shoulder Stretch ................................................................................................. 47

Side Plank ........................................................................................................... 48

Spiderman Climb ................................................................................................ 49

Spiderman Push-up ............................................................................................ 49

Split Shuffle ......................................................................................................... 50

Stability Ball Cross-Body Mountain Climber ........................................................ 50

Stability Ball Jackknife ........................................................................................ 51

Stability Ball Leg Curl .......................................................................................... 51

Stability Ball Plank .............................................................................................. 52

Stability Ball Rollout ............................................................................................ 52

Step-up plus Reverse Lunge .............................................................................. 53

Strap Row ........................................................................................................... 54

DB Triceps Extension ......................................................................................... 55