THE

H OME WORKOUT
MANUAL

INCLUDES:
CONTAINS

200
EXERCISE
VIDEOS

EDDIE INGRAM
THE

HOME
WORKOUT
MANUAL
 A CKNOWLEDGEMENTS

THANK YOU
TESSA INGRAM
For your photography skills and tolerating me as a brother
@tessai_art

ANDREW HARLOW
For being an excellent mentor

CHIMP CALISTHENICS COMMUNITY

For being awesome
@chimpcalisthenics
 D ISCLAIMER

LEGAL DISCLAIMER
The content of this book is for informational purposes only and
is not intended to diagnose, treat, cure, or prevent any
condition or disease.

By reading this book you understand that the information is not

intended as a substitute for consultation with a licensed
practitioner.

Please consult with your own GP or healthcare specialist

regarding the suggestions and recommendations made in this
book.

The use of this book implies your acceptance of this disclaimer.

The publisher and the author make no guarantees concerning

the level of success you may experience by following the
advice and strategies contained in this book, and you accept
the risk that results will differ for each individual.
 C ONTENTS
INTRODUCTION PROGRAMS

WARM UP LEVEL 1 80
LEVEL 2 85
LEVEL 3 90
EXERCISES
LEVEL 1 16 STRETCHING
PUSH LEVEL 2 21
LEVEL 3 25
RECOVERY
PULL LEVEL 1
LEVEL 2
29
35
LEVEL 3 37 SLEEP 104
LEVEL 1 39 NUTRITION 107
LEGS LEVEL 2 45 RELAXATION 111
LEVEL 3 49

CORE LEVEL 1 52 FINAL WORDS

LEVEL 2 57
LEVEL 3 62
LEVEL 1 65
HIIT LEVEL 2 71
LEVEL 3 75
 I NTRODUCTION
OVERVIEW
The home workout manual is an ebook created to help you
find fun, creative ways to get fit at home. All the exercises
used in this book require either minimal equipment or
equipment that is available in most homes e.g. backpacks,
chairs, broomsticks etc.

These exercises are graded from beginner (level 1) all the

way up to advanced (level 3). Whether you are new to
exercise or a seasoned gym monkey, this book will provide
some new exercise ideas you can do from the comfort of
your own home.

WHO IS THIS EBOOK FOR?

Anyone. This ebook contains exercises
for all ability levels. The workouts are
suitable for both men and women.

Choose your workouts from the

sample programs or create your own
using the list of exercises.

6
 I NTRODUCTION
WHAT IS INCLUDED?
This ebook contains 200 strengthening & HIIT exercises
complete with video demonstrations. Also included are
sample programs as well as detailed instructions on
stretching and optimising recovery.

U ppe rbod y pr
e ssin g m otion
PUSH Muscles groups: Chest, Tricep, Shoulder

U ppe rbod y pullin g m otion

PULL Muscles groups: Upper back, Bicep

Low e rbod y pr
e ssin g & pullin g
LEGS Muscles groups: Quad, Hamstring, Glute

S tr
e n gthe n in g the m id se ction
CORE Muscles groups: Ab, Oblique, Lower back

H igh In te n sity In te r
v a lTr
a in in g
HIIT Short bouts of cardiovascular exercises

7
 I NTRODUCTION
WHAT EQUIPMENT DO I NEED?
Basically nothing. You can complete the majority of the
exercises without any equipment and have a productive
workout. Look for the following symbols on the exercise
description so you know what equipment you will need:

NOTHING BROOMSTICK PULL-UP BAR

BACKPACK RESISTANCE BANDS CHAIRS

HOW DO I KNOW WHICH EXERCISES TO DO?

The implementation of exercises into a weekly plan is
referred to as an exercise program. This ebook includes
several pre-made programs that are grouped based on
equipment available and difficulty level. Choose one of
these programs to get started or create your own.

8
 W ARM UP

HYPERCHONDRIAC HARRY
Hypochondriac Harry spends the first hour of his warm up
making his rounds on every piece of cardio equipment The
second hour of the warm up consists of bringing out his
museum of exercise bands, foam rollers, mobility balls and
questionable apparatus to meticulously work through his
body. Finally Harry is ready to train although he is usually
pretty tired by now so decides to call it a day here.

TENDONITIS TERRY
Tendonitis Terry doesn’t mess around. He makes sure to
come to the gym in his favourite tank top even in the middle
of winter. Warmth is for wusses. He barely has time to put
his bag down before he storms over to the bench press,
piles on as many plates as will fit on the bar and in a
Herculean effort, lies down and attempts to pick up this
monstrous weight. Terry races out of the gym, kicking over
the foam rollers on his way, to get his post workout shake, all
the time wondering why his elbows feel like they are on fire.

10
 W ARM UP
M y poi
nthe r e is tha tyou d on tne e d to ta ke m or e tha n 1 5 -
2 0 minute s to ha v e a n e ffe cti
v e w arm up. W e a re l
ooki ng
forsi m pl i
city a nd e ffe cti
v e ne ss.

My general recommendations are as follows:

1 LOCOMOTION
M a ny pe opl e w ho ha v e se d e nta r yj obs ge t
i
njure d w he n goi ng to e x e r
cise d ir e ctl
y a fte r
si
tting fora l ong pe r iod .

B e ca use ofthi sI re com m e nd a tl e a st5 m inute s

( pre fe r
a bly 1 0 ) ofl ow i nte nsi
ty a ctivity sucha s
w al ki
ng pr iorto e x e r cise . Thisw il
lhe l p to cir
cula te
flui
d w ithin the bod y.

11
 W ARM UP

2 FUNCTIONAL MOVEMENT
Functiona lm ov e m e nts e m ula te a cti
viti
es
pe rfor
m ed i n d ailyl
ife a nd inte gra te the w hol
e
bod y. The 6 fundamental movements I
r
e com m e nd a r e:

SQUAT LUNGE HINGE

TWIST PUSH PULL

Pick a n e a sy v e r
sion fore a chofthe se m ov e m e nt
pa tte r
ns a nd cycl e throughthe m 2 - 3 ti m e s a ta
fa stpa ce for1 0 r e pe ti
tions e a ch.

12
 W ARM UP

3 DYNAMIC STRETCHING
D yna m i c stre tching i s a styl
e ofstr e tching tha t
inv olv e s m ov ing a l i
m b thr oughthe ful lr a nge of
m oti on ( a s oppose d to typi ca lsta ti
c str e tching i
n
w hichyou hol d the l i
m b a tthe e nd r a nge , thisw i
ll
be cov e r ed la te r
) . The d yna m ic str e tche s I
re com m e nd a r e a s fol
low s:

ARM CIRCLES LEG SWINGS GROUND TO

(FRONT/SIDE) OVERHEAD

ARM CROSSES

Sta rtby pe r formi ng the m ov e m e ntslow l

y a nd
gr
a d ua l
ly build up spe e d a nd m om e ntum . Aim for
10 re pe ti
tions pe rstre tch.

13
 W ARM UP

4 WEAK LINK STRETCHING

The fi na lpa rtofthe w a r m up consi sts ofa sm a l l
a m ountofsta ti c stre tchi ng. The m a j ori
ty ofthe
sta ti
c stre tchi
ng w or kw e w i llbe d oi ng w il lbe i
n the
stre tching se cti
on. W e a k l i
nks r e fe r
s to the l inks in
the ki ne ti
c cha in tha ta r e susce pti ble to i njury.
Form ostpe opl e thi sw illinclud e :

WRIST ANKLE NECK

WARM UP SUMMARY
Locomotion 5 - 10 mi ns
6 functional movements 2 - 3 r ound s of1 0 re ps
Dynamic stretching 10 r e ps pe rstr
e tch
Static stretching 3 0 se cond s pe rstr e tch

14
 THE

EXERCISES

P USH

16
P USH LEVEL 1

KNEELING PRESS UP
Start in plank KEY MUSCLES VIDEO
position.
Knees on the floor.
Lower chest to
floor.

HYBRID PRESS UP
Start in plank KEY MUSCLES VIDEO
position.
Lower chest to
floor.
Kneeling press up.

PARTIAL PRESS UP
Place blocks KEY MUSCLES VIDEO
underneath chest.
Perform a
standard press up

PRESS UP
Start in plank KEY MUSCLES VIDEO
position.
Lower chest to
floor.

17
P USH LEVEL 1

INCLINE PRESS UP
Place hands on KEY MUSCLES VIDEO
chair.
Perform press up.

L DIPS
Place hands KEY MUSCLES VIDEO
behind you on
chair.
Bend the elbows.

FROG STAND
Place hands KEY MUSCLES VIDEO
shoulder width.
Elbows on
outside of knees.

BANDED TRICEP KICKBACK

Attach band to KEY MUSCLES VIDEO
hip height object.
Hold onto the
band.
Extend the elbow.

18
P USH LEVEL 1

BANDED INCLINE FLY

Loop band KEY MUSCLES VIDEO
around the thigh.
Extend arm up at
45 degree angle.

DOWEL HORIZONTAL PRESS

Hold dowel KEY MUSCLES VIDEO
straight out
overhead.
Pull dowel behind
head.

20
P USH LEVEL 2

CLOSE GRIP PRESS UP

Place hands KEY MUSCLES VIDEO
under shoulders.
Perform press up.
Keep elbows
tucked in to body.

WIDE GRIP PRESS UP

Place hands 2 x KEY MUSCLES VIDEO
shoulder width
distance.
Perform press up.

PIKE PRESS UP
Start in KEY MUSCLES VIDEO
downward dog.
Lower head to
floor.

DECLINE PRESS UP
Place feet on KEY MUSCLES VIDEO
chair.
Lower chest to
floor.

21
P USH LEVEL 2

EXTENDED PRESS UP
Place hands on KEY MUSCLES VIDEO
chairs either side.
Lower chest to
floor.

SCAPULA RETRACTED PRESS UP

Protract scapula KEY MUSCLES VIDEO
at top of the rep.
Retract scapula at
bottom of the
rep.

X PRESS UP
Imagine a box in KEY MUSCLES VIDEO
front of you.
Place hands at
opposite corners.
Press up.

BANDED PRESS UP
Place band in KEY MUSCLES VIDEO
hands & loop
over the neck.
Perform press up.

22
P USH LEVEL 2

DIPS
Place hands on KEY MUSCLES VIDEO
chairs either side.
Lift feet.
Lower chest to
floor.

WALL SKULLCRUSHER
Place hands on KEY MUSCLES VIDEO
wall.
Lower elbows to
wall.
Tuck in elbows.

PLANCHE LEAN
Start in plank KEY MUSCLES VIDEO
position.
Walk your upper
body forwards.
Protract scapula.

ADVANCED FROG STAND

Place hands KEY MUSCLES VIDEO
shoulder width.
Place knees on
elbows. Abdominals
Straighten arms.

23
P USH LEVEL 2

DOWEL BEHIND THE NECK PRESS

Attach band to hip KEY MUSCLES VIDEO
height object.
Loop band around
the dowel.
Press behind neck.

24
P USH LEVEL 3

ARCHER PRESS UP
Place hands 2 x KEY MUSCLES VIDEO
shoulder width.
Lean weight onto
one hand.
Extend other arm.

SINGLE ARM PRESS UP

Lean weight onto KEY MUSCLES VIDEO
one hand.
Tilt opposite
shoulder towards
ceiling & press.

DYNAMIC PRESS UP
Place blocks KEY MUSCLES VIDEO
either side of
hands.
Explode up from
press up.

SPIDERMAN PRESS UP
See X press up. KEY MUSCLES VIDEO
Lift back leg to
crunch the body
in during the
press up.

25
P USH LEVEL 3

HINDU PRESS UP
Start in KEY MUSCLES VIDEO
downward dog.
Scoot head close
to floor & go into
close grip press.

PSEUDO PLANCHE PRESS UP

Start in planche KEY MUSCLES VIDEO
lean.
Press your chest
to floor, keeping
the forward lean.

UNDERHAND PRESS UP
Turn hands to KEY MUSCLES VIDEO
face feet & lean
forwards slightly.
Perform press up.

SPHYNX PRESS UP
Place hands on KEY MUSCLES VIDEO
floor in line with
head.
Lower elbows to
floor.

26
P USH LEVEL 3

WEIGHTED PRESS UP
Fill backpack with KEY MUSCLES VIDEO
desired
weight/water
bottles.
Perform press up.

BENT ARM TUCK PLANCHE

Place hands KEY MUSCLES VIDEO
shoulder width.
Bend elbows &
tuck legs into
body.

TUCK PLANCHE
Start in planche KEY MUSCLES VIDEO
lean.
Bring feet in
towards body.
Tuck in elbows.

HANDSTAND SHOULDER TAPS

Start in KEY MUSCLES VIDEO
handstand (chest
facing wall).
Tap opposite
shoulders.

27
P USH LEVEL 3

WALL HANDSTAND PRESS UP

Start in KEY MUSCLES VIDEO
handstand (chest
facing wall).
Lower head to
floor & press.

28
 THE

EXERCISES

P ULL

29
ULL
P ULL LEVEL 1

CONTRALATERAL BANDED ROW

Hold band with KEY MUSCLES VIDEO
right hand.
Left leg comes
La ts
forward. R hom boid s
Pull to waist. B ice ps

IPSILATERAL BANDED ROW

Hold band with KEY MUSCLES VIDEO
right hand.
Right leg comes
La ts
forward. R hom boid s
Pull to waist. B ice ps

RENEGADE ROW
Start in plank KEY MUSCLES VIDEO
position.
Alternate rowing
La ts
with right & left R hom boid s
hand. B ice ps

STRAIGHT ARM BANDED ROW

Loop band KEY MUSCLES VIDEO
around foot.
Lean forwards &
La ts
pull arm back
(straight elbow).

31
P ULL LEVEL 1

DOWEL ROW
Loop band under KEY MUSCLES VIDEO
feet & around
dowel.
La ts
Lean forward & R hom boid s
pull dowel to chest. B ice ps

DOWEL UNDERHAND ROW

Perform dowel KEY MUSCLES VIDEO
row but with
hands turned
La ts
away from the R hom boid s
body. B ice ps

DOWEL X ROW
Attach band to KEY MUSCLES VIDEO
hip height object.
Pull diagonally,
La ts
alternating R hom boid s
angles. B ice ps

FACE PULL
Loop band KEY MUSCLES VIDEO
around head
height object.
R e a rd e ltoid
Pull band to eye
level.

32
P ULL LEVEL 1

BAND PULL APART

Hold band out in KEY MUSCLES VIDEO
front.
Pull band apart
R e a rd e ltoid
until it touches
the chest.

BAND REAR DELT FLY

Hold band to KEY MUSCLES VIDEO
floor with one
hand.
R e a rd e ltoid
Other hand pulls
out to the side.

DOORFRAME REAR DELT FLY

Place back of KEY MUSCLES VIDEO
elbows on either
side of the
R e a rd e ltoid
doorframe.
Press arms out.

BANDED PULLDOWN
Attach band to KEY MUSCLES VIDEO
head height
object.
La ts
Kneel & pull band R hom boid s
down. B ice ps

33
ULL
P ULL LEVEL 2

PULL UP
Place hands 1.5 x KEY MUSCLES VIDEO
shoulder width
distance.
La ts
Palms face away. R hom boid s
Pull chest to bar. B ice ps

CHIN UP
Place hands KEY MUSCLES VIDEO
shoulder width.
Palms face you.
La ts
Pull chest to bar. R hom boid s
B ice ps

MIXED GRIP CHIN UP

Place one hand in KEY MUSCLES VIDEO
chin up position,
the other in pull
La ts
up positing. R hom boid s
Pull chest to bar. B ice ps

UNDERHAND INVERTED ROW

Place chair KEY MUSCLES VIDEO
underneath &
behind bar.
La ts
Palms facing you. R hom boid s
Pull chest to bar. B ice ps

35
P ULL LEVEL 2

LYING REAR DELT FLY

Place backs of KEY MUSCLES VIDEO
elbows on chairs
either side of you.
R e a rd e ltoid
Press elbows
away from you.

36
P ULL LEVEL 3

ROTATING PULL UP
Mixture between KEY MUSCLES VIDEO
a pull up and tuck
lever.
La ts
Keep knees R hom boid s
tucked in. B ice ps

TUCK LEVER
Keep arms KEY MUSCLES VIDEO
straight.
Tuck knees into
La ts
chest. Abd om ina ls
Body horizontal.

CHICKEN WINGS
Place forearms KEY MUSCLES VIDEO
on chairs either
side of you.
La ts
Press forearms Abd om ina ls
down & lift feet. D e ltoid s

ADVANCED RENEGADE ROW

See renegade KEY MUSCLES VIDEO
row.
Add press up in
La ts
between each B ice ps
repetition. Pe ctor a ls

38
 THE

EXERCISES

L EGS

39
L EGS LEVEL 1

SQUAT
Place feet just KEY MUSCLES VIDEO
outside hips.
Toes forward.
Quadriceps
Bend knees & tilt Gluteals
torso forward.

PAUSE SQUAT
See squat. KEY MUSCLES VIDEO
Add pause at the
bottom of the
Quadriceps
movement before Gluteals
standing.

WALL SQUAT
Place back KEY MUSCLES VIDEO
against the wall.
Squat down with
Quadriceps
toes pointed Gluteals
forwards & hold.

BANDED SQUAT
See squat. KEY MUSCLES VIDEO
Loop band
around the
Quadriceps
underside of the Gluteals
knee.

40
L EGS LEVEL 1

DONKEY KICK
Bring knee in to KEY MUSCLES VIDEO
chest.
Drive the leg
Gluteals
backwards
horizontally.

GLUTE KICKBACKS
Swing leg KEY MUSCLES VIDEO
backwards using
the glute muscles.
Gluteals
Keep leg straight.

REVERSE HYPEREXTENSION
Hold onto an KEY MUSCLES VIDEO
object for
support.
Erector spinae
Bring both legs Hamstrings
up behind you. Gluteals

SINGLE LEG REVERSE HYPEREXTENSION

See reverse KEY MUSCLES VIDEO
hyperextension.
Extend one leg at
Erector spinae
a time. Hamstrings
Alternate legs. Gluteals

42
L EGS LEVEL 1

CALF RAISE
Stand on a step KEY MUSCLES VIDEO
or stair on your
tiptoes.
Calves
Relax heels down
then drive up.

MONSTER WALKS
Loop band KEY MUSCLES VIDEO
around knees.
Keep in squat
Quadriceps
position & walk to Gluteals
the side.

CLAM SHELLS
Lie on your side KEY MUSCLES VIDEO
with band looped
around knees.
Gluteals
Open the knees.
Feet are touching.

BANDED LEG EXTENSION

Loop band KEY MUSCLES VIDEO
around chair and
foot.
Quadriceps
Extend leg
straight in front.

43
L EGS LEVEL 2

SQUAT JUMP
Explode out of a KEY MUSCLES VIDEO
squat.
Swing arms
Quadriceps
behind you. Gluteals
Land in squat.

SUMO SQUAT
Place feet 3 x hip KEY MUSCLES VIDEO
width.
Perform squat.
Quadriceps
Press knees out Gluteals
to the sides.

SPLIT LUNGE
Place foot behind KEY MUSCLES VIDEO
you on a chair.
Perform a lunge.
Quadriceps
Maintain upright Gluteals
torso.

SIDE LUNGE
Place feet 3 x hip KEY MUSCLES VIDEO
width distance.
Lower body onto
Quadriceps
one leg, other leg Gluteals
stays straight.

45
L EGS LEVEL 2

AROUND THE WORLD LUNGE

Perform: KEY MUSCLES VIDEO
Lunge.
Side lunge
Quadriceps
Reverse lunge Gluteals

LUNGE TO REVERSE LUNGE

Perform lunge KEY MUSCLES VIDEO
then scoot leg
back into a
Quadriceps
reverse lunge Gluteals
position.

CURTSY LUNGE
Place leg out in KEY MUSCLES VIDEO
front at a
diagonal angle.
Quadriceps
Lunge here. Gluteals

REVERSE CURTSY LUNGE

Place leg behind KEY MUSCLES VIDEO
you at a diagonal
angle.
Quadriceps
Lunge here. Gluteals

46
L EGS LEVEL 2

JUMPING SWITCH LUNGE

As you come up KEY MUSCLES VIDEO
from the lunge,
jump and switch
Quadriceps
stance to lunge Gluteals
again.

LUNGE TWIST
Hold onto a KEY MUSCLES VIDEO
dowel.
Lunge and twist
Quadriceps
the side of the Obliques
forwards leg. Gluteals

HYPEREXTENSION
Place feet KEY MUSCLES VIDEO
underneath hip
height object.
Erector spinae
Hips over chair. Hamstrings
Lift torso. Gluteals

FROG HIP THRUST

Place the soles of KEY MUSCLES VIDEO
the feet together.
Lift bum away
Hamstrings
from floor as in a Gluteals
hip thrust.

47
L EGS LEVEL 2

DUCK WALK
Start in a squat KEY MUSCLES VIDEO
position.
Hands behind
Quadriceps
head. Gluteals
Walk here.

DOWEL STIFF LEG DEADLIFT

Loop band KEY MUSCLES VIDEO
around feet &
dowel.
Erector spinae
Keep torso Hamstrings
straight & hinge. Gluteals

KANG SQUAT
Lower torso to KEY MUSCLES VIDEO
floor with legs
straight.
Quadriceps
Transition into a Hamstrings
squat. Gluteals

48
L EGS LEVEL 3

SISSY SQUAT
Stand on your KEY MUSCLES VIDEO
tiptoes.
Lean back and
Quadriceps
squat, bringing the Gluteals
knees forward.

SKATER SQUAT
Hold onto an KEY MUSCLES VIDEO
object for
support.
Quadriceps
Lower rear knee Gluteals
to floor.

PISTOL SQUAT
Stand on one leg. KEY MUSCLES VIDEO
Other leg extends
up as you squat
Quadriceps
down. Gluteals
Hands forward.

SINGLE LEG WALL SQUAT

See wall squat. KEY MUSCLES VIDEO
Extend one leg
out from the wall
Quadriceps
squat position. Gluteals
Hold here.

49
L EGS LEVEL 3

WEIGHTED SQUAT
See squat. KEY MUSCLES VIDEO
Fill backpack with
desired
Quadriceps
weight/water Gluteals
bottles.

WEIGHTED LUNGE
See lunge. KEY MUSCLES VIDEO
Fill backpack with
desired
Quadriceps
weight/water Gluteals
bottles.

RUNNER'S LUNGE
Start lunge with KEY MUSCLES VIDEO
opposite arm
forwards.
Quadriceps
Switch arms & Gluteals
drive knee up.

NORDIC CURL
Place feet under KEY MUSCLES VIDEO
sofa/bed.
Bend your legs
Hamstrings
whilst pushing
gently with arms.

50
L EGS LEVEL 3

FEET ELEVATED HIP THRUST

Place feet on a KEY MUSCLES VIDEO
chair.
Lift hips to ceiling.
Hamstrings
Contract at the Gluteals
top.

SINGLE LEG HIP THRUST

See hip thrust. KEY MUSCLES VIDEO
Extend one leg
out straight &
Hamstrings
perform a hip Gluteals
thrust.

SWITCH STANCE JUMPS

Start in a squat KEY MUSCLES VIDEO
with one leg
beind the other.
Quadriceps
Jump & switch leg Gluteals
positions.

SINGLE LEG BANDED DEADLIFT

Loop band KEY MUSCLES VIDEO
underneath foot.
Lean forwards &
Erector spinae
extend the other Hamstrings
leg/arm. Gluteals

51
 THE

EXERCISES

C ORE

52
C ORE LEVEL 1

BIRD DOG
Start in table top KEY MUSCLES VIDEO
position.
Extend opposite
Abdominals
arm & leg out Gluteals
straight.

DEAD BUG
Start on your KEY MUSCLES VIDEO
back with legs &
arms up.
Abdominals
Extend opposite 
arm & leg.

SIT UP
Hook feet under KEY MUSCLES VIDEO
sofa or bed.
Lift torso.
Abdominals
Maintain a 
straight back.

FOREARM PLANK
Start in plank KEY MUSCLES VIDEO
position.
Place forearms
Abdominals
on the floor. )JQYTNIX
Body straight.

53
C ORE LEVEL 1

LEG RAISES
Lie on your back KEY MUSCLES VIDEO
with your hands
under your bum.
Abdominals
Lift legs straight 
up.

HEEL TAPS
Tuck feet in KEY MUSCLES VIDEO
towards bum.
Alternate tapping
Abdominals
the side of each Obliques
heel.

CRUNCHES
Lie on your back. KEY MUSCLES VIDEO
Come up to a
halfway sit up.
Abdominals
Bend the back. 

BOAT POSE
Place body in an KEY MUSCLES VIDEO
inverted V shape.
Bend the legs and
Abdominals
extend arms to 
the sides.

55
C ORE LEVEL 1

SUPERMAN
Lie on your front KEY MUSCLES VIDEO
with arms & legs
outstretched.
Erector spinae
Lift arms & legs.
Look forward.

HOLLOW BODY HOLD

Start in a hollow KEY MUSCLES VIDEO
body position.
Extend arms to
Abdominals
the sides & hold 
here.

WOOD CHOPPER
Start in a lunge KEY MUSCLES VIDEO
position.
Left both arms at
Obliques
a diagonal angle
away from thigh.

PALLOF PRESS
Attach band to KEY MUSCLES VIDEO
shoulder height
object.
Obliques
Press clasped
hands forwards.

56
C ORE LEVEL 2

EXTENDED LEG RAISE

Hold onto a KEY MUSCLES VIDEO
sturdy obejct.
Perform leg raise
Abdominals
& 'pop' hips 
towards the sky.

HANGING KNEE RAISE

Hold onto the KEY MUSCLES VIDEO
bar.
Bring knees in
Abdominals
towards chest. 
Lower down.

HANGING KNEE RAISE HOLD

Hold onto the KEY MUSCLES VIDEO
bar.
Bring knees in
Abdominals
towards chest. 
Hold here.

HANGING LEG RAISE

Hold onto the bar. KEY MUSCLES VIDEO
Bring legs up to
horizontal.
Abdominals
Keep legs straight. 

57
C ORE LEVEL 2

HALF L SIT
Sit with legs KEY MUSCLES VIDEO
extended.
Place hands
Abdominals
forwards. 
Lift feet.

EXTENDED PLANK
Start in plank KEY MUSCLES VIDEO
position.
Walk hands
Abdominals
forwards. 
Hold here.

TIGER BEND PLANK

Start in plank KEY MUSCLES VIDEO
position.
Lower each
Abdominals
forearm to the Deltoids
ground seperately.

PLANK SHOULDER TAPS

Start in plank KEY MUSCLES VIDEO
position.
Alternate between
Abdominals
tapping opposite Deltoids
shoulders.

58
C ORE LEVEL 2

SIDE PLANK SCOOPS

Start in a full side KEY MUSCLES VIDEO
plank.
Scoop opposite
Abdominals
arm under body. Obliques
Extend arm up. Deltoids

PLANK TO SIDE PLANK

Start in a plank KEY MUSCLES VIDEO
position.
Transition to a
Abdominals
side plank. Obliques
Extend up. Deltoids

ANKLE TAPS
Lie on your back KEY MUSCLES VIDEO
with arms
outstretched.
Abdominals
Tap opposite Obliques
hand to ankle.

HOLLOW BODY CRUNCHES

Start in a hollow KEY MUSCLES VIDEO
body position.
Bring chest &
Abdominals
knees together. 

59
C ORE LEVEL 2

ROTATING SITUP
See sit up. KEY MUSCLES VIDEO
Add rotation of
the torso at the
Abdominals
top of the Obliques
movement.

WINDSCREEN WIPERS
Lie on your back KEY MUSCLES VIDEO
with legs up.
Rotate hips to
Abdominals
bring legs down Obliques
either side.

RUSSIAN TWIST
Start in boat KEY MUSCLES VIDEO
pose.
Hold onto a water
Abdominals
bottle. Obliques
Rotate torso.

BANDED WOODCHOPPER
Attach band to KEY MUSCLES VIDEO
shoulder height
object.
Obliques
Rotate torso with
straight arms.

60
C ORE LEVEL 2

KNEE TO ELBOW
Lie on your back. KEY MUSCLES VIDEO
Touch opposite
knee to elbow.
Abdominals
Alternate sides. Obliques

61
ORE LEVEL 3

L SIT
KEY MUSCLES VIDEO
Abdominals

HANGING L SIT
KEY MUSCLES VIDEO
Abdominals

L SIT TO TUCK PLANCHE

KEY MUSCLES VIDEO
Abdominals
Deltoids

1 ARM PLANK
KEY MUSCLES VIDEO
Abdominals
Deltoids

62
ORE LEVEL 3

IMPOSSIBLE PLANK
KEY MUSCLES VIDEO
Abdominals
Obliques
Deltoids

WEIGHTED PLANK
KEY MUSCLES VIDEO
Abdominals
Deltoids

360 LEG RAISE

KEY MUSCLES VIDEO
Abdominals

STRADDLE LEG RAISE

KEY MUSCLES VIDEO
Abdominals

63
ORE
 THE

EXERCISES

H IIT

65
H IIT LEVEL 1

SPOT JOGGING
Jog on the spot. VIDEO
Remain on the balls of your feet.
Keep an upright torso.
Increase pace to add difficulty.

SPOT SKIPPING
Skip on the spot VIDEO
Hop on the same foot.
Keep an upright torso.
Increase jump height to add
difficulty.

HIGH KNEES
Jog on the spot. VIDEO
As you do so, bring the knees high up
in front of you.
Keep arms out in front to act as a
counterweight.

BOX RUNNER
Place a small box in front of you (1-3 VIDEO
inches).
One foot begins on top of the box,
the other on the floor.
Alternate between foot positions.

66
H IIT LEVEL 1

JUMPING JACKS
Start in a standing position with feet VIDEO
together, arms by your sides.
Jump and slide feet out to the side.
Extend arms out to the side at the
same time.

BACKWARD HOPS
Start as if you are spot jogging. VIDEO
Hop backwards and land on the
same foot.
Other leg comes forwards and repeat
the sequence.

SCISSOR SWITCHES
Start with feet at 2 x hip width VIDEO
distance.
Hop and bring one foot over the
other.
Alternate between leg positions.

STANCE SWITCHES
Start with one leg in front of the VIDEO
other.
Hop and switch leg position (back leg
comes forwards, front leg goes
backwards).

67
H IIT LEVEL 1

STAIR JOGGING
Jog up the stairs. VIDEO
Maintain an upright torso.
To increase difficulty skip stairs.
Take care with foot positioning.

STAIR CRAWLING
Place hands and feet on the stairs. VIDEO
Crawl in a contralateral motion (as
right arm is forwards, left leg is back
and vice sersa.
Reverse the motion to come down.

BURPEE
Start with a standing jump. VIDEO
Place hands on the floor in front of
your feet.
Kick feet behind you to get into a
plank position, reverse this motion.

MOUNTAIN CLIMBERS
Start in a plank position. VIDEO
Draw one knee into the chest.
Alternate between drawing the knee
into the chest & kicking the other
back.

68
 IIT

IIT

IIT

IIT

IIT

IIT

IIT

IIT
H IIT LEVEL 2

BURPEE SQUAT
Start in a squat position. VIDEO
Place hands on the floor in front of
your feet.
Kick feet behind you to get into a
plank position, reverse this motion.

BURPEE TWIST
See burpee. VIDEO
As you would normally come up for
the jump in a burpee, turn your body
to the side in a 'surfer' stance.
Return to the burpee.

BURPEE TUCK JUMP

Start with a standing tuck jump. VIDEO
Place hands on the floor in front of
your feet.
Kick feet behind you to get into a
plank position, reverse this motion.

PLANK KNEE TO ELBOW

Start in a plank position. VIDEO
Reach your opposite knee and elbow
together until they touch.
Repeat on the opposite side.

71
H IIT LEVEL 2

PLANK ANKLE TAPS

Start in a plank position with feet VIDEO
slightly wider than usual.
Reach back with your arms to touch
the hand to the opposite foot.

PLANK STANCE SWITCHES

Start in a plank position. VIDEO
Hop using your legs and spread the
feet to around 2 x hips width
distance.
Reverse the motion.

PLANK LUNGE SWITCHES

Start in a plank position. VIDEO
Reach your leg up into a lunge
position, with your foot landing just
outside of the hand.
Hop to reach the other leg forwards.

PLANK THRUSTERS
Start in a plank position. VIDEO
Hop with your feet and bring both
knees in towards your chest.
Quickly move the feet back into
position as you come down.

72
H IIT LEVEL 2

LATERAL HOPS
Hop on one foot and push off to the VIDEO
side.
Land on the same foot and quickly
transition to the other foot to hop in
the opposite direction.

SQUAT TO HIGH KNEES

Start in a squat position. VIDEO
Come into a standing position and
extend one leg up towards the chest.
Repeat this motion, alternating the
leg that comes up.

WINDMILL ANKLE TAPS

Stand with feet 2 x hip width VIDEO
distance.
Reach opposite hand to foot.
As you do so rotate the torso and
extend the other hand up.

WEIGHTED SPOT JOGGING

See spot jogging. VIDEO
Add a backpack with desired weight
or water bottles.
Use tight straps on the backpack to
avoid hard contact on the back.

74
 IIT LEVEL3

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-XPSDQGDV\RXGRVREULQJWKH
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WKURXJKRXWWKHPRYHPHQW

JUMPINGICESKATERS
6HHLFHVNDWHUV VIDEO
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SRVLWLRQH[SORGHXSDQGMXPSWRWKH
VLGH
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JUMPINGSITTHROUGHS
6HHVLWWKURXJKV VIDEO
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PLANKJACKS
6WDUWLQDSODQNSRVLWLRQ VIDEO
+RSXVLQJERWK\RXUDUPVDQGOHJV
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7 5
 IIT LEVEL3

GIBBONHALFTURNS
6WDUWLQDVTXDWSRVLWLRQ VIDEO
3ODFHKDQGVRQWKHIORRULQIURQWRI
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7 6
 P ROGRAMS

WHAT IS A PROGRAM?
"A goal without a plan is just a wish"
- Antoine De Saint-Exupery

With regards to exercise, a program refers to a plan for the

exercises you plan to do, how often you plan to do them and
additional information such as sets, repetitions and timing.
These programs will cover a weeks training.

TERMINOLOGY
REP Repetitions - the number
of times you repeat a
given movement.

SET The number of times you

repeat a given number of
repetitions of a movement.

REST The amount of time spent

resting in between each
set.

78
 P ROGRAMS

GENERAL LAYOUT
The following programs contain full body workouts to be
performed three times per week.

I reccomend leaving a rest day in between, for example:

Monday, Wednesday and Friday or Tuesday, Thursday and
Saturday.

CIRCUIT VS TRADITIONAL
The exercises can be performed in
either of the following ways:

EXERCISE
CIRCUIT TRADITIONAL
LAYOUT
PUSH EXERCISE
Cycling through Performing one PULL EXERCISE
the exercises exercises after
LEG EXERCISE
another.
CORE EXERCISE
Use whichever style of training you
prefer to complete the exercises. HIIT EXERCISE

79
EGINNER
B EGINNER LEVEL 1

DAY 1
EXERCISE SETS REPS REST
INCLINE PRESS UP 3 SETS 12 REPS 60 SEC
DOORFRAME REAR DELT FLY 3 SETS 12 REPS 60 SEC
STEP UP 3 SETS 12 REPS 60 SEC
SUPERMAN 3 SETS 30 SEC 60 SEC
INCHWORMS 5 SETS 30 SEC 30 SEC

DAY 2
EXERCISE SETS REPS REST
L DIPS 3 SETS 12 REPS 60 SEC
DOORFRAME REAR DELT FLY 3 SETS 12 REPS 60 SEC
REVERSE HYPEREXTENSION 3 SETS 12 REPS 60 SEC
WOODCHOPPER 3 SETS 12 REPS 60 SEC
STAIR JOGGING 5 SETS 30 SEC 30 SEC

DAY 3
EXERCISE SETS REPS REST
PRESS UP 3 SETS 20 REPS 60 SEC
DOORFRAME REAR DELT FLY 3 SETS 12 REPS 60 SEC
WALL SQUAT 3 SETS 60 SEC 60 SEC
HEEL TAPS 3 SETS 20 REPS 60 SEC
MOUNTAIN CLIMBERS 5 SETS 30 SEC 30 SEC

82
B EGINNER LEVEL 1

DAY 1
EXERCISE SETS REPS REST
BANDED TRICEP EXTENSION 3 SETS 20 REPS 60 SEC
BANDED ROW 3 SETS 12 REPS 60 SEC
BANDED SQUAT 3 SETS 12 REPS 60 SEC
PALLOF PRESS 3 SETS 12 REPS 60 SEC
STICK GAME 5 SETS 30 SEC 30 SEC

DAY 2
EXERCISE SETS REPS REST
DOWEL HORIZONTAL OVERHEAD PRESS 3 SETS 20 REPS 60 SEC
DOWEL ROW 3 SETS 12 REPS 60 SEC
CLAM SHELLS 3 SETS 20 REPS 60 SEC
FLUTTER KICKS 3 SETS 30 SEC 60 SEC
HIGH KNEES 5 SETS 30 SEC 30 SEC

DAY 3
EXERCISE SETS REPS REST
BANDED LATERAL RAISE 3 SETS 20 REPS 60 SEC
RENEGADE ROW 3 SETS 12 REPS 60 SEC
MONSTER WALKS 3 SETS 30 SEC 60 SEC
BOAT POSE 3 SETS 30 SEC 60 SEC
BEAR CRAWLS 5 SETS 30 SEC 30 SEC

83
I NTERMEDIATE LEVEL 2

DAY 1
EXERCISE SETS REPS REST
CLOSE GRIP PRESS UP 3 SETS 12 REPS 60 SEC
DOORFRAME REAR DELT FLY 3 SETS 20 REPS 60 SEC
SQUAT JUMP 3 SETS 12 REPS 60 SEC
PLANK TO SIDE PLANK 3 SETS 12 REPS 60 SEC
BURPEE TWIST 5 SETS 30 SEC 30 SEC

DAY 2
EXERCISE SETS REPS REST
WIDE GRIP PRESS UP 3 SETS 12 REPS 60 SEC
DOORFRAME REAR DELT FLY 3 SETS 20 REPS 60 SEC
CURTSY LUNGE 3 SETS 12 REPS 60 SEC
HALF L SIT 3 SETS 30 SEC 60 SEC
PLANK ANKLE TAPS 5 SETS 30 SEC 30 SEC

DAY 3
EXERCISE SETS REPS REST
PIKE PRESS UP 3 SETS 12 REPS 60 SEC
DOORFRAME REAR DELT FLY 3 SETS 20 REPS 60 SEC
DUCK WALK 3 SETS 30 SEC 60 SEC
HOLLOW BODY CRUNCHES 3 SETS 12 REPS 60 SEC
RUSSIAN KICK UPS 5 SETS 30 SEC 30 SEC

86
I NTERMEDIATE LEVEL 2

DAY 1
EXERCISE SETS REPS REST
DIP 3 SETS 12 REPS 60 SEC
LYING REAR DELT FLY 3 SETS 12 REPS 60 SEC
SPLIT LUNGE 3 SETS 12 REPS 60 SEC
ANKLE TAPS 3 SETS 20 REPS 60 SEC
SIT THROUGHS 5 SETS 30 SEC 30 SEC

DAY 2
EXERCISE SETS REPS REST
DECLINE PRESS UP 3 SETS 12 REPS 60 SEC
LYING REAR DELT FLY 3 SETS 12 REPS 60 SEC
HYPEREXTENSION 3 SETS 12 REPS 60 SEC
EXTENDED PLANK 3 SETS 30 SEC 60 SEC
SLAMS 5 SETS 30 SEC 30 SEC

DAY 3
EXERCISE SETS REPS REST
EXTENDED PRESS UP 3 SETS 12 REPS 60 SEC
LYING REAR DELT FLY 3 SETS 12 REPS 60 SEC
KANG SQUAT 3 SETS 12 REPS 60 SEC
SIDE PLANK SCOOPS 3 SETS 12 REPS 60 SEC
PLANK THRUSTERS 5 SETS 30 SEC 30 SEC

87
 THE

PROGRAMS

A DVANCED

LEVEL 3
90
A DVANCED LEVEL 3

DAY 1
EXERCISE SETS REPS REST
BENT ARM TUCK PLANCHE 4 SETS 10 SEC 60 SEC
ADVANCED RENEGADE ROW 3 SETS 12 REPS 60 SEC
SINGLE LEG BANDED DEADLIFT 3 SETS 12 REPS 60 SEC
IMPOSSIBLE PLANK 4 SETS 10 SEC 60 SEC
GIBBON HALF TURNS 5 SETS 30 SEC 30 SEC

DAY 2
EXERCISE SETS REPS REST
HINDU PRESS UP 3 SETS 12 REPS 60 SEC
BANDED ROW 3 SETS 20 REPS 60 SEC
SINGLE LEG HIP THRUST 3 SETS 12 REPS 60 SEC
TURKISH GET UP 4 SETS 5 REPS 60 SEC
JUMPING ICE SKATERS 5 SETS 30 SEC 30 SEC

DAY 3
EXERCISE SETS REPS REST
ARCHER PRESS UP 3 SETS 12 REPS 60 SEC
BANDED PULLDOWN 3 SETS 20 REPS 60 SEC
SKATER SQUAT 3 SETS 12 REPS 60 SEC
KNEE RAISE TWIST 3 SETS 12 REPS 60 SEC
JUMPING SIT THROUGHS 5 SETS 30 SEC 30 SEC

93
A DVANCED LEVEL 3

DAY 1
EXERCISE SETS REPS REST
TUCK PLANCHE 4 SETS 10 SEC 60 SEC
ARCHED BACK PULL UP 3 SETS 12 REPS 60 SEC
SISSY SQUAT 3 SETS 12 REPS 60 SEC
HANGING L SIT 3 SETS 30 SEC 60 SEC
PLANK JACKS 5 SETS 30 SEC 30 SEC

DAY 2
EXERCISE SETS REPS REST
WALL HANDSTAND PRESS UP 4 SETS 5 REPS 60 SEC
TUCK LEVER 3 SETS 30 SEC 60 SEC
SPLIT STANCE JUMP 3 SETS 12 REPS 60 SEC
STRADDLE LEG RAISE 3 SETS 12 REPS 60 SEC
GIBBON HALF TURNS 5 SETS 30 SEC 30 SEC

DAY 3
EXERCISE SETS REPS REST
SPHYNX PRESS UP 3 SETS 12 REPS 60 SEC
ROTATING PULL UP 3 SETS 12 REPS 60 SEC
SINGLE LEG WALL SQUAT 3 SETS 30 SEC 60 SEC
WEIGHTED PLANK 3 SETS 30 SEC 60 SEC
JUMPING ICE SKATERS 5 SETS 30 SEC 30 SEC

94
STRETCHING
 TRETCHING

STATIC STRETCHING
Dynamic stretching is covered in the warm up section and is
best utilised before strength or athletic training. Static
stretching is best performed after strength training or
seperated to another part of the day e.g. before bed.

When performing a static stretch you are aiming to hold the

limb at the end range of motion.

Repeat
THE STRETCHING CYCLE 2-3 times

1 Joint reaches end 2 Gently contract the

range position muscles being stretched

4 Take a 30-60 3 Relax into the

second break stretch

By gently contracting the muscles being stretched we are

taking advantage of the stretch reflex to increase
flexibility. This technique is called proprioceptive
neuromuscular facilitation (PNF).

97
 TRETCHING

WHICH STRETCHES SHOULD I DO?

The stretches that are best for you will be based on your
body type, current flexibility level and lifestyle. For example, if
you spend a lot of time sitting in a chair, then it is likely that
your hip flexors and upper back will be tight so it would be
best to focus your stretching on these areas.

For most people, I reccomend incorporating stretches that

incorporate the main movement patterns of the body, such
as the 'big five' outlined below.

THE BIG FIVE

In gymnastics, the big five refers
to the main 5 stretches that are
utilised by gymnasts. These are:
front splits, side splits, pancake,
bridge and forward fold.

Since we are not concerned

with having an extreme level of
flexibility, I have provided a
modified version of the big five.

98
 TRETCHING
MODIFIED BIG FIVE
BEGINNER
Frog Straddle Cobra Hamstring
Lunge stretch fold pose pull

INTERMEDIATE
Serpent Horse Side Backwards Straight
lunge stance pancake lean back fold

ADVANCED
Extended Cossack Elevated Forward
lunge squat Pancake bridge fold

99
RECOVERY
 ECOVERY

OVERVIEW
Exercise and recovery are like the yin and yang of fitness.
You can’t have one without the other. Given that exercise is
essentially a stressor on the body, it is important for us to
make sure our system is replenished with adequate sleep,
nutrition and relaxation.

This section of the book will cover the factors that influence
your recovery and the practical steps you can do to
improve your health and performance.
RECO ERY
RCISE

V
EXE

101
 ECOVERY

RECOVERY VARIABLES
There are a number of variables that influence your recovery
rate. Some of these are under your control, others are not.

VARIABLES NOT UNDER YOUR CONTROL

AGE SEX
As we age our ability to Females tend to be able to
recover from hard training recover faster from high
can decrease. intensity training.

GENETICS
Various genetic factors can influence our training
performance & recovery rate e.g. an individuals ratio of
type 1 to type 2 muscle fibres.

102
 ECOVERY

VARIABLES UNDER YOUR CONTROL

SLEEP NUTRITION
Getting a sufficient Taking in the correct
quantity and high quality amount and proportion
sleep. of nutrients.

RELAXATION
Keeping stress levels to a minimum and ensuring we are
not holding tension in our body.

This section of the book will cover the fundamentals of

how to improve your sleep, nutrition and relaxation to
allow the body to recovery from training.

103
 LEEP

IMPROVING SLEEP
”Sleep is that golden chain that ties health and our bodies
together.” – Thomas Dekker

Getting 7-9 hours of high quality sleep every night can be

challenging. Here are some practical steps to improve sleep.

1 CREATE A SLEEP RITUAL

When you are preparing to sleep, create a ritual
that you can perform the same way every night.
This is going to inform your body and brain that it
is now time to switch off.

This could include relaxing

activities such as: drinking
herbal tea (free from
caffeine), stretching,
meditating, journaling,
reading or listening to music.

104
LEEP
 S LEEP

3 NO MIDNIGHT SNACKS
It is not advisable to go to bed hungry as this can
lead to a drop in blood sugar which can keep us
awake. However, eating too close to bedtime can
lead to sleep disruption.

Avoiding carbohydrates at least 3

hours before bed can help to
improve sleep. The evening meal
should consist of protein and fat.

4 SLEEP ENVIRONMENT
Keeping the room cool, preferably with fresh air
flow, can help the body regulate its temperature
during sleep. Aim to sleep in a room that is as
dark as possible.

Avoid using your bedroom during the day,

especially for work if possible. You want your
brain to associate the bedroom with rest.

106
 N UTRITION

DISCLAIMER
I am not a qualified nutritionist and do not claim to know
what diet or foods are best for you. This section of the book
will instead focus on the general principles behind nutrition.
Consult a nutrition professional to learn more about which
foods are best for you.

CALORIES
Food supplies the body with energy for movement, cognition,
growth and repair. This energy provided by food is
measured using the unit of calories (kcal).

Each person burns calories throughout the day. The amount

burned depends on a number of different factors such as
height, weight, muscle mass, movement, metabolic rate,
temperature, type of food eaten and so on.

107
 N UTRITION

BMR VS TDEE

BMR TDEE
BASAL METABOLIC RATE TOTAL DAILY ENERGY
The amount of energy the EXPENDITURE
body needs to maintain itself The total amount of energy
(basic survival such as burned per day (BMR plus
breathing, temperature energy expenditure from
regulation etc). movement).

ENERGY BALANCE
As a general rule, if you take in more calories
than you expend (in other words, you exceed
your total daily energy expenditure) you will
gain weight and vice versa.

Search 'TDEE calculator' online to work out an estimate

of how many calories you burn daily.

108
 N UTRITION

NUTRIENT GROUPS
The nutrients within food are divided into two main groups.
I reccomend getting a food tracking app to track your
intake of micronutrients and macronutrients.

MICRONUTRIENTS
The nutrients needed in small quantities for overall health
and the proper function of the bodily systems.

VITAMINS
Organic compounds that help protein
enzymes to function effectively. Most
of these are required through food.

MINERALS
Inorganic chemical elements needed
for health. Unlike vitamins, these must
all be taken in through food.

109
 N UTRITION

MACRONUTRIENTS
The nutrients required in large quantities. These form the
building blocks of food. Macronutrients are divided into
three categories.

PROTEIN
Main function: Growth & repair
Key foods: Meat, fish, eggs, legumes
Calories: 4 kcal per gram
Intake: 20-30% total kcals

CARBOHYDRATE
Main function: Fast release energy
Key foods: Grains, potato, rice, fruit
Calories: 4 kcal per gram
Intake: 10-60% total kcals

FAT
Main function: Slow release energy
Key foods: Nuts, eggs, oil, cheese
Calories: 9 kcal per gram
Intake: 10-60% total kcals

110
 R ELAXATION

GOOD VS BAD STRESS

Humans need a certain amount of stress to be able to
function effectively.

EUSTRESS DISTRESS
Task fulfillment Overwhelmed
Positive challenge Threatened
Life engagement Emotional pressure

Optimum
arousal YERKES-DODSON LAW
Performance

The Yerkes-Dodson law

s

Distr
tres

states that in order to

achieve optimal
ess
Eus

performance, arousal
must not be too low or too
great.
Arousal

112
 R ELAXATION

THE STRESS BUCKET

A useful analogy when discussing stress is to imagine your
stress tolerance as a bucket. Every time you experience a
stressor it is added to the bucket.

EMOTIONAL PSYCHOLOGICAL PHYSICAL

STRESS STRESS STRESS

High intensity
exercise is a
STRESS stressor

TOLERANCE
This is the amount of
stress we are able to
handle:
OVERFLOW
Emotional stress
Psychological stress If we exceed our stress
Physical stress capacity then we will start
to experience negative
consequences of stress.

113
ELAXATION

ELAXATION

ELAXATION

ELAXATION

ELAXATION
 #('

WORDS
 INAL WORDS

FINAL WORDS
Thank you for purchasing this ebook. I hope you have
gained some new ideas and I wish you the best of luck with
your health and fitness journey.

ABOUT THE AUTHOR

EDDIE INGRAM
Personal Trainer
Exercise Therapist
Eddie Ingram is an exercise
professional based in Derbyshire,
UK. With a varied sports
background including parkour,
calisthenics, gymnastics and
powerlifting, Eddie offers a
creative approach to strength
and mobility training.
His spirit animal is the Emperor Tamarin Monkey. Eddie
enjoys parkour, calisthenics, yoga and hiking and is also a
huge science fiction nerd.

116
THE

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