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(3) W OR K O U T WITHOUT WEIGHTS. Bodyweight Calisthenics Workout Progression System by Coach Eddie Lomax. Progressively Accomplish Your Fitness, Health & Physique Goals With Bodyweight Calisthenics Exercise. Copyright © 2006 Optimum Fitness Network LLC All Rights Reserved. 3.

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(5) Disclaimer For Your Safety. T. he absolute best way to pursue fitness, health and physique improvement is to stay healthy, safe and injury free... so always use common sense to guide your training.. I know most of you already use common sense when performing your physical training workout program... yet I still find it necessary to make this disclaimer. The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages or injuries of any kind allegedly caused by or resulting from the use of this material. Before beginning this, or any type of exercise program, it is recommended that you consult with your physician for authorization and clearance. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all of the following questions: y. Has your doctor ever said that you have a heart condition, and you should only do physical activity performed under a doctor's supervision?. y. Do you ever feel pain in your chest when you do physical activity?. y. In the past three months, have you had chest pains when you were doing physical work?. y. Do you lose your consciousness?. y. Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that could be made worse by a change in your physical activity?. y. Is your doctor prescribing you medication of any kind for a blood pressure, circulatory or heart condition?. y. Do you know of any other reason why you should not engage in a physical exercise program or activity?. balance. due. to. dizziness,. or. do. you. ever. lose. Answered "no" to all the questions... Great! It is my sincere desire to provide information enhancing your physical training and allowing you to reach your potential.. 5.

(6) Table of Contents... SECTION 1 PRELIMINARY INFORMATION Preface: Nothing's Changed For Over 100 Years - Page 11 You could wait another 100 years and the answer would still be the same... Overview of OptiFitness & Optimum Physical Training - Page Review of the philosophy behind the training.... 13. My Difference between Bodyweight Exercise & Calisthenics Exercise - Page 14 A clarification to get the most out of your bodyweight only training... The Importance & Advantages of Bodyweight Calisthenics Exercise – Page 15 Why you should participate in a bodyweight only training program... Bodyweight Exercise VS Weight Lifting – Page 16 Put an end to this age old controversy... What Did The Legendary George Hackenschmidt Have To Say? – Page 18 A legendary weight lifter advocating bodyweight training... A Tribute to The Great Gama – Page 20 One of the greatest wrestlers in the world used bodyweight training... 6 Ways to Make Bodyweight Calisthenics Exercise More Effective – Page 23 Use these methods to increase bodyweight exercise effectiveness... SECTION 2 THE EXERCISES Bodyweight Calisthenics Exercises for Fitness, Health & Physique – Page 31 Get it all without expensive equipment or costly gym memberships... (BU) Basic Upper Body Exercises – Page 35 (IU) Intermediate Upper Body Exercises – Page 45 (AU) Advanced Upper Body Exercises – Page 61 Your 1st Pull Up a Fitness Milestone – Page 73 What an accomplishment... (BT) Basic Trunk Exercises – Page 77 (IT) Intermediate Trunk Exercises – Page 91 (AT) Advanced Trunk Exercises – Page 111. 6.

(7) Advice & Hints for Effective Core Training – Page 119 Form follows function when if comes to effective core training... (BL) Basic Lower Body Exercises – Page 123 (IL) Intermediate Lower Body Exercises – Page 131 (AL) Advanced Lower Body Exercises – Page 145 Is Squatting Bad For Your Back and Knees? – Page 151 Put these fears to rest... (BC) Basic Calisthenics Exercises – Page 155 (IC) Intermediate Calisthenics Exercises – Page 163 (AC) Advanced Calisthenics Exercises – Page 171 Animal Calisthenics – Page 174 These exercises are harder than they look... SECTION 3 THE WORKOUTS The Over-All OptiFitness Progression Strategy – Page 185 The strategy you will use to go from unfit to OptiFit... The Preparation Phase Workouts – Page 187 Don't just jump right in, prepare yourself... Prep Workout 1 Prepare & Repair – Page 188 Prep Workout 2 Staff-Sergeant Moss's Swedish System – Page 190 The Progression Phase Workouts – Page 205 Progression is the key to any successful fitness training program... How to Pick Exercises for Your Program – Page 207 Choose correctly, progress, improve and succeed... Progression Workout 1 Set Progression Strategy – Page 209 Progression Workout 2 Alternating Set Progression Strategy – Page 212 Progression Workout 3 Super Set Progression Strategy – Page 215 Progression Workout 4 Giant Set Progression Strategy – Page 218 Progression Workout 5 Circuit Progression Strategy – Page 221 Progression Workout 6 Peripheral Heart Action (PHA) Progression Strategy – Page 224. 7.

(8) Improve Specific Exercises with Pyramids & Ladders – Page 228 Blast past plateaus with these two methods... The OptiFitness Phase Workouts – Page 230 These workouts resemble challenges, and will test your progress... OptiFitness Workout 1 Bodyweight Calisthenics Reps for Time Workout – Page 232 OptiFitness Workout 2 Bodyweight/Animal Calisthenics for Time Workout – Page 234 OptiFitness Workout 3 Timed Rounds Workout – Page 236 OptiFitness Workout 4 (EDT) Escalating Density Training Time Zone Workout – Page 238 OptiFitness Workout 5 Tabata Interval Workout – Page 240 OptiFitness Workout 6 Blackjack Workout - Page 242 OptiFitness Workout 7 Watch the Clock Workout – Page 244 OptiFitness Workout 8 Aerobic Interruption Workout - Page 246 OptiFitness Workout 9 Fartlek Interruption Workout - Page 248 OptiFitness Workout 10 Active Rest Intervals Workout - Page 250 SECTION 4 THE WORKOUT JOURNAL The Importance Of Keeping A Workout Journal – Page 255 Plan, analyze, track and document your fitness, health and physique journey... Printable, Blank Workout Journal Sheets – Page 259 Final Thoughts: Expend Time & Energy And Succeed! – Page 279 With this comprehensive plan and your desire, you will succeed... The Optimum Fitness Network LLC: You Cannot Fail... Only Learn! – Page 280 Online resources you can use... Index – Page 281. 8.

(9) SECTION 1. PRELIMINARY INFORMATION. 9.

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(11) Preface: Nothing's Changed For Over 100 Years. T. he more your read and study a subject... the more your realize what you want to say has probably been said before... at one time or another.. I believe this happens because the author's intent is to try to answer the questions of their readers and provide solutions.. With each passing generation, the questions remain the same... so the answers remain the same and the solutions similar. In light of this phenomenon, I would like to offer you an excerpt from a book written in 1894 by Alex Whitely entitled... The Shortest Route and Fastest Time to Health & Strength or Practical Athletics for Busy People. "Haven't Got the Time" This is, and will continue to be, the difficulty in the way of necessary physical recreation, as long as our commercial and social systems remain unchanged. "The struggle for subsistence" of the poor, and the struggle to keep from struggling of the rich, consumes all the time of all the people. Not only all their time, but the bulk of their vitality too. The problem seems to be, how to obtain exercise, without expending time or energy. Mark Twain thinks that the Creator has solved it by the invention of chills, which he pronounces to be the provision of an all-wise Providence to give us exercise without exertion. Though involuntary, and its beneficence unappreciated, the exertion is there just the same - and it takes time even to shake. To make possible the impossible is still beyond us, but we come very near it sometimes, and the writer will offer you this exchange - that if you will give thirty minutes daily to the use of his method and machine, it will fit you to accomplish as much physical or mental work in the time remaining as you have been doing, and give to your health, strength and physical comeliness besides. Moreover, it will save many days' time that would otherwise be devoted to sickness, add many years to your life, and make you as able to struggle at fifty, as you are at thirty. This was written over 100 years ago, and I find myself now as the author, faced with answering the same question and providing the same solution to the age old question... "How do I acquire the fitness, health and physique benefits of exercise without expending time or energy?" Even after the passing of more than 100 years I am forced to give the same answer as Alex Whitely... you can't! However, I will propose a similar exchange... if you devote at least 30 minutes a day to physical exercise and the improvement of fitness, health and physique, your physical and mental abilities, as well as your looks and self11.

(12) image, will improve to such an extent as to raise your entire quality of life. There is no other way to achieve your fitness, health and physique goals, even if you wait another 100 years... so get started today!. 12.

(13) Overview Of OptiFitness & Optimum Physical Training. B. efore starting the exercise programs in this book you should read and absorb the bonus materials... The Subtle Principle of Success, Unfit to OptiFit, Better Than Traditional "Cardio" and Coach Lomax's Diet Picks will lay a foundation of understanding, greatly expediting your physical training success. For review sake, here is a short overview of OptiFitness and Optimum Physical Training. The goal of your physical training is to become OptiFit. OptiFitness is possessing the ability to use all the physical and mental qualities making up human activity in a fluid, seamless and coordinated fashion to successfully survive, flourish and excel in your natural, unpredictable environment and meet the challenges of sport, work and life with excellence under the greatest amount of circumstances. The only way to get fit and stay fit, enjoy long lasting health and unveil your best body is to create an optimum fitness environment that provides your body with exactly what it needs for fitness, health and physique optimization. OptiFitness, and ultimately the key to developing your best body, lies in the "optimization" of all the physical abilities of human activity at any given time under the greatest variety of circumstances. Optimum Physical Training improves the ability to perform in all the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances... and the strong, lean, athletic body that is the manifestation of these abilities. The ultimate goal of Optimum Physical Training is to optimize all the physical abilities needed to meet the challenges of work, sport and life with excellence in a seamlessly fluid manner to successfully compete any physical task at any given point in time. Optimum Physical Training with proper diet and a healthy lifestyle allows you to live in an environment that naturally creates the body and abilities that will allow you to live life to the fullest. In essence, OptiFitness is us at our human best... and Optimum Physical Training is the way to cultivate and develop the best within us all.. 13.

(14) My Difference Between Bodyweight Exercise & Calisthenics Exercise. I. make a distinction between bodyweight exercise and calisthenics exercise.. Bodyweight exercise is any exercise using only the weight of your own body as resistance to develop strength, power and/or endurance. The upper body, trunk and lower body can be targeted for improvement... and often more than one section of the body will be involved in the proper completion of the movement. Calisthenics comes from the Greek kalli meaning beautiful + sthenos meaning strength... Beautiful Strength. A modern day definition is any systematic, rhythmic bodily exercise performed usually without apparatus... or a type of exercise using explosive movements to develop muscular strength, power and/or endurance. I have purposely separated bodyweight exercises and calisthenics exercise because while both forms of exercise can be used for the improvement of strength, power and/or endurance... calisthenics exercise can be used to effectively target the cardiorespiratory system and burn fat as well. In the future, exercises will be split up according to this distinction... and when talking about the two together I will us the term bodyweight calisthenics exercise.. 14.

(15) The Importance & Advantages Of Bodyweight Calisthenics Exercise. B. odyweight calisthenics exercise uses only the weight of your own body as resistance to develop the ability to squat, reach, twist, lunge, jump, land, push and get up and down... all the physical abilities you need to meet the challenges of sport, work and life with excellence. Training with nothing more than your own body can produce gains in muscular strength, power and endurance as well as improved cardiorespiratory endurance and promote fat loss. Using just your body, you can build lean muscle and lose fat without an unneeded high risk of injury. Bodyweight calisthenics are an incredibly effective and versatile form of exercise... You can do them anywhere and anytime, they do not require expensive equipment or costly gym memberships, you can do them in short bursts and you can effectively train the entire body by using only a few movements. Bodyweight calisthenics exercises are fundamental in any fitness program designed to improve fitness, health and physique. In fact, I believe they are so important... they should be the starting point, and remain an integral part, of any physical fitness program. Here are just some of the benefits of bodyweight calisthenics exercise: y. They can be done anywhere... indoors or outdoors.. y. You need no equipment... or very little.. y. The exercises are adaptable to any fitness level.. y. Muscular strength, power and endurance can be targeted.. y. Stamina can be improved while burning unwanted fat.. y. Bodyweight exercises train the body in the way the body naturally moves.. y. Body Awareness is greatly increased.. y. Bodyweight exercises prepare the body for all other training methods.. And the list goes on and on... Bodyweight calisthenics exercise lays the foundation for every other fitness, health and physique training method... and therefore are an integral part of Optimum Physical Training.. 15.

(16) Bodyweight Exercise VS Weight Lifting. T. here is a never ending debate in the fitness community as to the superiority of one training method over another.. Some say only body weight, some say only weight lifting... and some say both. I believe in using all training methods available to produce optimum results. Different training methods are like different tools in your tool box... and you should strive to use the best tool for the job. Therefore, in some instances, bodyweight exercise is superior... and in others weight lifting reigns supreme. While the debates can be heated... I fail to see why anyone should have to choose between one or another. You are free to choose the training method right for your goals, your needs, and your wants... the one that optimizes improvement for you. With that being said... I would like to stress the importance of bodyweight calisthenics exercise for a well rounded and versatile physical training program. Bodyweight calisthenics exercise is the logical starting point because you can not safely use weighted resistance without having control over your own body first. The commercial fitness industry has tried to get around this fact by using a wide variety of machines allowing a novice to perform weighted exercises in relative safety. Machines are one physical training method I do not endorse unless for rehabilitation reasons... for while initial gains can be seen with machines, long term use lead to unnatural movement patterns and the neglecting of stabilizer muscles essential for successful human activity. You should start with bodyweight calisthenics exercise and then progress to weighted resistance using free weights of different kinds... medicine balls, dumbbells, barbells, kettlebells, sandbags, Indian clubs, etc. However, once you have progressed to free weights... you should not eliminate bodyweight exercises completely from your program. Sometimes the successful completion of a task in sport, work and life will depend on your ability move your body, where the weight of your body is the only resistance... and sometimes the successful completion of a task will depend on your ability to move an object through space.. 16.

(17) The Everyday Athlete trains for OptiFitness... and the ability to meet the challenges of sport, work and life with excellence under the greatest amount of circumstances while having energy left over to enjoy recreational activities. Both methods have their benefits when they are planned effectively and performed consistently and progressively. Many people think you need expensive equipment and costly gym memberships to develop a high level of fitness, lasting health and an attractive physique... and they use the inaccessibility of these things as excuses for not participating in a physical training program. Bodyweight calisthenics training is the most basic, accessible and available training method available. This is important... because the less excuses you have, the more likely you are to perform the fitness program and succeed in meeting your goals. With the accessibility of bodyweight calisthenics exercise... there are no more excuses. Done properly, consistently and progressively, bodyweight calisthenics exercise can be one of the most rewarding, convenient and effective fitness programs you can do.. 17.

(18) What Did The Legendary George Hackenschmidt Have To Say? George Hackenschmidt was a strongman, professional wrestler and author from the late 1800's and early 1900's. The "Russian Lion", as he was nicknamed, was a legend for his wrestling abilities and weight lifting feats. In his book, The Way to Live, Hackenschmidt laid out his formula for fitness, health and physique. Even in the early 1900's, Hackenschmidt showed concern for the decline in physical health of men and women... despite the progress of civilization, medical science and sanitary conditions. He wrote, "The reason is not far to seek. There is an urban migration, a vast increase in the number of those who are engaged in indoor and sedentary occupation, and only here and there is any attempt made to combat the consequent unhealthy conditions of life with the only satisfactory weapon. Rational Physical Exercise." For Hackenschmidt, rational physical exercise using dumbbells and barbells to improve strength was absolutely necessary for health... because "health can never be divorced from strength." So, what does this strong advocate of weight lifting have to do with bodyweight calisthenics exercise? According to Hackenschmidt, developing great strength was dependant on lifting heavy weights, but the exerciser "should of course combine these exercises with skipping, running, jumping and gymnastics of every description in order to similarly develop his activity and agility." As a matter of fact, he dedicates an entire chapter to exercises where dumbbells and barbells are not used... entitled Exercises Without Weights.. 18.

(19) While he contends exercising with weights is needed for great strength... exercises without weights "if done conscientiously, develop a fair average physique, as well as a sound, all-round physical fitness - in other words, a sound and healthy constitution." Furthermore, Hackenschmidt acknowledges since not everyone can "safely enter straight away on a course of weight-lifting exercises, and of exercises with weights, he will be well advised if he devotes at least two or three weeks to these exercises without weights, and further to include a fair selection of them in his programme of daily exercise with weights.” In other words, bodyweight calisthenics exercise are the logical starting point for a fitness program... as well as an integral part of a fitness program including other methods of training, like dumbbells and barbells. I couldn’t agree more. While the language of the previous quotes is sexist (sorry ladies), the message is important for both men and women... Bodyweight calisthenics exercise should be part of your over-all fitness plan.. 19.

(20) A Tribute To The Great Gama The Great Gama, Ghulum Mohammed, was born around 1888 in Amritsar in the Punjab. In his lifetime, he became not only one of the most feared wrestlers in all of India... but one of the greatest wrestlers the world over. The Great Gama, also known as the Lion of the Punjab, died in Pakistan in 1953, and is still remembered as one of the greatest wrestling champions of all times. The Great Gama was born into one of the top wrestling families of India... and his training started at the age of 5 under his father. After his father's death, he continued to train under his grandfather and uncle, who pushed him to fulfill his father’s wish of becoming a great wrestling champion. The Great Gama first became known at the age of 10 when he participated in a national physical exercise competition. This was not a wrestling competition, but rather and exercise endurance competition. Over 400 wrestlers from all over India gathered for a competition of bethaks, the fundamental conditioning exercise of Indian wrestlers. Bethaks are a form of bodyweight squat where the practitioner raises their heels off the ground in the bottom of the squat... allowing the knees to extend past the toes. After hours of competition, all wrestlers except Gama retired from the field and he was declared winner. No one knows for sure how many bethaks he performed, but he was bed ridden for a week... showing not only the physical strength of Gama, but also the mental toughness needed to be a great champion. At that time, Gama would routinely do 500 bethaks, 500 dands (a type of push up exercise for upper body strength) and dig in a pit with a heavy hoe. He would wrestle every day, even though he did not compete until he was 15. Very quickly, he was recognized as being virtually unbeatable.. 20.

(21) As he matured, Gama's daily training would increase to wrestling 40 wrestlers, 5000 bethaks and 3000 dands. There is some speculation as to the accuracy of these numbers... however, Gama's dedication to his conditioning and physical training, as well as the results he achieved, were never in question. The English writer on wrestling, Percy Longhurst stated, "The Indian system of training has results beyond the development of great strength; it creates most remarkable powers of endurance while at the same time increasing agility." The Great Gama won the title of Champion of India in 1909. He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers. Consequently, Gama defeated some of the most prominent wrestlers of the time. At one point, he laid down a challenge to all those that laid claim to the title of World Champion... including Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia and Frank Gotch of the United States. All declined the challenge. The Great Gama returned to India a national hero. He continued to wrestle for 15 years. Although he had some draws early in his career, The Great Gama retired undefeated after an estimated 5000 matches. The life of The Great Gama is highly inspirational and motivational. However... some people have wrongly attributed his strength and endurance achievements solely to the bethak and dand. The truth of the matter is... he used resistance training of various types in conjunction with bodyweight calisthenics. For example, he would use a heavy stone collar around his neck while performing squats... and he would use a heavy Indian Club, known as a Gada to perform circular swinging motions. Nonetheless, his physical training is an example of the importance of bodyweight calisthenics exercise to a well-rounded, athletic fitness training program. Take these varied training methods and add a regimented diet, incredible amounts of skill training and unbelievable determination and you will be closer to the true "secret" to Gama's success. Sources: "Gama the Great: Indian Nationalism and the World Wrestling Championships of 21.

(22) 1910 and 1928", Yugantar Punjab, Summer 2000. "Gama the World Champion: Wrestling and Physical Culture in Colonial India", Iron Game History, October 1995. The Wrestler's Body: Identity and Ideology in North India (Berkeley, CA: University of California Press, 1992).. 22.

(23) 6 Ways to Make Bodyweight Calisthenics Exercise More Effective. M. any people believe resistance training using dumbbells, barbells and other weighted devices are a much more effective way to train for strength and body transformation. Depending on the goals to be achieved... this may very well be the case. While I contend weight lifting of many types should be a part of everyone's overall fitness plan... this option is not always available or recommended. What if you have no prior experience with physical training? But what if you can't get to the gym? What if you don't have access to equipment? What if those "effective" weight training sessions are far and few between?. Bodyweight calisthenics exercise done on a consistent basis will produce superior fitness, health and physique results than the most effective, sporadic weight training. The accessibility and versatility of bodyweight calisthenics exercise makes it the perfect physical training method for consistent improvement. If you have a functional body, there is no excuse for not making physical activity a part of your daily lifestyle. Furthermore, just because the resistance used to improve is the weight of your own body does not mean your progress has to be limited... especially if you use these 6 ways to make bodyweight training more effective.. Method 1 Use Lower Ab Spine Stability When your brain thinks your body is stable and there is no threat of injury... it will activate the optimum amount of muscle fibers needed for a particular movement. If your brain senses you will injure yourself... it will try to prevent this by not allowing all the muscles to be activated. Your core, the source of all power and stability in your body, can be made more stable by pulling in your stomach below the navel. You must contract the lower portion of your abs for this to be effective... which is harder than just sucking in your stomach.. 23.

(24) By contracting your lower abs, you make the spine more stable... sending the message to the brain that it is alright to activate all the muscle fibers needed for movement without the fear of injury. To practice the feel of contracting the lower abs... lie on you back and place your hands just below the navel. Push your stomach out as far as you can, then contract the lower portion and hold for 10 seconds. Use your hands to feel the lower portion of your abs contracting.. Doing this before and during exercise can create a more stable core from which you can exert forceful effort without the risk of injury.. Method 2 Use Rest Pause By reducing elastic energy you can increase muscle involvement. Your muscles build up elastic energy in the negative portion of the exercise... energy that can is used on the positive portion of the exercise. For example, when you squat down, your legs store elastic energy just like a coiled spring... and use this energy to help complete the raising portion of the squat. Using this elastic energy reduces the amount of work the muscles have to do. Australian researches found it take 4 seconds for this elastic energy to disperse. Therefore, pausing for 4 seconds in the down position will force more muscle to be used in the positive movement because there will be no elastic energy helping. This method can be very mentally challenging and has a high dropout rate... therefore I suggest using it sparingly for progression, but not exclusively.. 24.

(25) Furthermore, in the activities of sport, work and life you will take advantage of the stored up elastic energy to complete movements... so you should also train to optimize the use of this energy for optimum performance.. Method 3 Elongate Your Body The longer your body is while performing a movement, the weaker it becomes... making the stress on the muscles performing the exercise greater. By increasing the distance between the muscles doing the work and the rest of your body, the exercise becomes more difficult. For example, performing a crunch with your arms across your chest is easier than with your hands on your head... both being easier than with your arms outstretched over your head.. The longer you make your body, the more difficult the exercise becomes.. 25.

(26) Method 4 Reduce Contact With The Floor The less contact your body has with the floor, the more muscles it must use to compensate. The more contact with the ground, the more stable the body is. Therefore, by making your body less stable by limiting contact with floor, your body is forced to use more muscles for stabilization.. Doing exercises while lifting one foot or lifting a hand from the floor will increase difficulty.. Method 5 Move In Multiple Directions The human body can move front to back, up and down, side to side as well as twisting movements. Perform exercises moving in more than one direction and you increase the difficulty of the movement. Adding rotation by twisting your hips or torso to any movement likewise increases difficulty. Furthermore, real life activities in work, sport and life happen on all planes of human movement... and not just in single planes of movement in a highly controlled environment. Not only will exercising in multiple directions add difficulty... it will better prepare you for the real world in which you live.. 26.

(27) Method 6 Increase Range of Motion The further you have to move, the harder it is... and the harder it is, the more muscle is needed for completion. Increasing the distance of each repetition increases the difficulty of the exercise. Move the floor further away by using a stable object for your feet, hands or lower back. As you look through the exercises you will see these methods being employed either separately or together to make the exercises progressively harder and more effective. Take these methods into account when you are building your own fitness training program to increase or decrease difficulty according to your goals, needs, wants, abilities and limitations.. 27.

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(29) SECTION 2. THE EXERCISES. 29.

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(31) Bodyweight Calisthenics Exercises For Fitness, Health & Physique. T. here are countless exercises using just the weight of your own body as resistance... and there are many ways to classify these exercises.. For simplicity sake, and for the purpose of the progressive training programs to come, I have divided the exercises into the categories of Basic, Intermediate and Advanced. Each category is divided further into Upper Body, Trunk, Lower Body and Calisthenics. To simplify matters more, each exercise will be assigned a combination of letters and numbers, as well as the name, for easy reference.. For example, BU#1 Yes Neck Nods means Basic Upper Body Exercise #1, Yes Neck Nods. This simple classifying system will come in handy when looking for exercise descriptions in the book, designing your own workout programs and tracking your progress.. Recommended Max Reps Per Set OptiFitness is about physical optimization and not physical maximization... therefore, I do not recommend doing extremely high reps of any exercise. To increase over-all repetition numbers and continue to progress... increase the number of sets or circuits you perform instead. Therefore, after each exercise name you will see a recommended max reps per set number.. 31.

(32) For example, BU#1 Yes Neck Nods (MRPS 20) means Basic Upper Body Exercise #1, Yes Neck Nods, Max Reps per Set 20. This will become clearer when I describe the workout progression systems in detail later in the book. While I believe these numbers to be reasonable... you may need to increase or decrease this number depending on your personal goals, needs, abilities and limitations.. 32.

(33) (BU) Basic Upper Body Exercises. 33.

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(35) (BU) Basic Upper Body Exercises :: BU #1 :: Yes Neck Nods (MRPS 20) Lay on your back with your knees bent, feet flat on the ground and arms at your sides. Raise your head off the ground and tuck your chin to your chest. Lower your head to starting position without returning your head to the ground. Repeat.. :: BU #2 :: No Neck Nods (MRPS 20) Lay on your back with your knees bent, feet flat on the ground and arms at your sides. Raise your head off the ground and turn your head to the right and then to the left. Do not rest your head on the ground. Repeat.. 35.

(36) :: BU #3 :: Side Neck Nods (MRPS 20) Lay on your side, resting your body on your shoulder... maintaining your head straight and in-line with your spine. Raise your head up and down without touching your head to the floor for desired number of repetitions. Repeat on the opposite side.. :: BU #4 :: Wall Push (MRPS 10) Stand facing 2-4 feet from a wall with your feet together. Lean forward and place your hands on the wall, bend your elbows so your face comes close to the wall and then press back by pushing against the wall to a leaning position.. You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.. 36.

(37) :: BU #5 :: Incline Push Up (MRPS 10) Position yourself with your hands resting on a steady raised surface, your legs straight and body ridged. Your body should form one straight line from your feet to your head and your eyes should stay focused on the raised surface about 6 inches in front of you. Lower yourself by bending your elbows... keeping your elbows close to your body. Pause for 1 second and press yourself to the starting position.. :: BU #6 :: Push Up From Knees (MRPS 10) Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you. Raise yourself from the floor by straightening your elbows while keeping your knees on the ground... Keeping your elbows close to your body. Pause at the top and lower yourself down... stopping before your chest hits the ground.. 37.

(38) :: BU #7 :: Cobra Push Up (MRPS 10) Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.. Raise yourself from the floor by straightening your elbows while keeping your legs and pelvis on the ground... Keeping your elbows close to your body, arch your back and look upward. Pause at the top and lower yourself down... repeat.. :: BU #8 :: Classic Push Up (MRPS 10) Start by laying face down on the ground with your legs straight and your hands by your shoulders. Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.. Raise yourself from the floor by straightening your elbows... Keep your elbows close to your body. Pause at the top and lower yourself down... stopping before your chest hits the ground.. 38.

(39) This movement should be performed slow and controlled, 1-2 seconds up and 1-2 seconds down... unless performing push ups for time. Do not raise your butt in the air, sag in the middle or stretch your head and neck to meet the floor.. :: BU #9 :: Corner Push Ups (MRPS 10) Place your back on the corner of a wall with your feet 6 inches to 2 feet from the wall. The farther the feet are from the wall the more difficult the exercise becomes. Raise your arms to chest level and place your elbows on the wall so your arms are parallel to the ground.. Press your elbows into the wall and to move your body forward, hold for 2 seconds and lower yourself to the starting position.. 39.

(40) :: BU #10 :: Floor Pulls (MRPS 10) This is the true opposite of the push up... and can be performed with an overhand or underhand grip. Lay under a bar that allows you to have your back on the ground and grab the bar. While maintaining your body ridged, pull yourself upward until your chest hits the bar, pause 1 second and slowly lower your body.. 40.

(41) :: BU #11 :: Assisted Pull Up (MRPS 5) Pull-ups and their variations are very difficult... you most likely will have to work up to completing just one. Step on something to help reach the up position and then lower yourself slowly or have someone help push you up. If you are working out with a partner... have them help you by grabbing your waist and pushing you upwards. If you really want to get fancy... you could use elastic bands attached to the bar and under your feet to assist you in pulling your bodyweight to the bar. Whatever you have to do to get started, add these exercises to your workout program... These exercises are very important and well worth the effort.. 41.

(42) :: BU #12 :: Frog Stand Hold (MRPS 1 Minute) Stand with your feet shoulder width apart. Squat down and place both hands on the floor about shoulder with apart. Lean forward and place your knees on your elbows. Keep leaning forward until your feet leave the ground and you are balancing on your hands. Hold that position. You might want to put a cushion on the floor in front of you in case you fall forward.. Try to hold the position for 30 seconds while breathing normally... eventually working up to full minute holds and beyond.. 42.

(43) (IU) Intermediate Upper Body Exercises. 43.

(44) 44.

(45) (IU) Intermediate Upper Body Exercises :: IU #1 :: Decline Push Up (MRPS 10) Assume the push up position with your feet resting on a raised surface, like a chair. Keep your knees locked and your body ridged. Bend your elbows and lower your upper body toward the floor... pause 1 second and return to the starting position to complete the push-up movement.. :: IU #2 :: Knuckle Push Up (MRPS 10) Perform BU #8 Classic Push Up balancing on your knuckles instead of your palms.. 45.

(46) :: IU #3 :: Dands or Hindu Push Up (MRPS 10) Start in an up push up position with your feet spread wide. Walk your hands back so your butt is in the air and you are looking back through your legs. Your body resemble inverted "V".. will and. With your legs straight, lower your hips and bend your arms until you reach the down push up position. Continue to while you arms, arch look up with. lower your hips straighten your your back and your head.. Your hips should almost touch the floor. Keep your arms straight and push your butt back to the starting position.. 46.

(47) :: IU #4 :: Divebomber Push Up (MRPS 10) Start in an up push up position with your feet spread wide. Walk your hands back so your butt is in the air and you are looking back through your legs. Your body will resemble and inverted "V"... This is just like the starting position of the Hindu Push-Up.. Flair your elbows out and drop your nose towards the floor between your hands.. Then, as if you were sliding underneath a bar, flatten your body out so that it is low and parallel to the floor. Straighten your arms and push your head upwards while keeping your hips close to the ground. Pause at the top and then flair your elbows out and return to the starting position by following the same path. You want to do the exact same movements in reverse to return to the starting position.. 47.

(48) :: IU #5 :: Walk Out Push Up (MRPS 10) Stand with your feet together and your arms at your sides. Sit back and bend your knees... placing your hands on the floor in front of you.. Walk your hands out in front of you until you are in the up push up position... Perform a push up. Walk your hands back towards your feet until you are in the crouched position... stand and repeat.. 48.

(49) :: IU #6 :: Push Up and Alternating Inverted Crunch (MRPS 10) Assume the up push up position. Lower your body towards the floor and push back up. When you are at the top of the movement, keep your back straight and bring your left knee forward until it touches your left elbow.. Return to the starting position, perform another push-up and repeat on the right side. Continue in an alternating fashion.. :: IU #7 :: One Leg Push Up (MRPS 10) Assume the up push up position. Bend the elbows and lower the body while simultaneously raising the left leg 8-10 inches off the ground. The leg should not be jerked upward, but rather raised up in line with the body and with the toe pointed toward the rear. Return to the starting position... Repeat, this time raising the right leg. Perform at a moderate to fast pace.. 49.

(50) :: IU #8 :: Pike Push Up (MRPS 10) Assume the up push up position with your feet together. Walk your hands closer to your feet so that your body resembles and inverted "V". Holding your body and head steady, lower your body towards the floor and push back to the starting position.. :: IU #9 :: One Arm Wall Push (MRPS 10) Stand facing 2-4 feet from a wall with your feet together. Lean forward and place one of your hands on the wall, the other hand at your side. Bend your elbow so your face comes close to the wall and then press back by pushing against the wall to a leaning position... keep your hips square.. You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.. 50.

(51) :: IU #10 :: Plyo Wall Push (MRPS 10) Stand facing 2-4 feet from a wall with your feet together. Drop forward and place your hands on the wall, bending your elbows so your face comes close to the wall and then press back by pushing against the wall to a standing position.. You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.. 51.

(52) :: IU #11 :: The 8 Count Push Up (MRPS 10) Stand with your feet together and your arms at your sides. 1. Squat down and place your hands on the ground outside of your feet.. 2. Kick your feet back... you should be in the up push up position.. 3. Bend your elbows and lower your body until your arms are parallel to the ground.. 4. Press back up to the up push up position.. 52.

(53) 5. Bend your elbows and lower your body until your arms are parallel to the ground.. 6. Press back up to the up push up position.. 7. Tuck your knees up to the squat position.. 8. Return to the standing position. Keep your abdominals tight throughout the entire exercise to prevent your trunk from sagging.. 53.

(54) :: IU #12 :: Dips (MRPS 10) You need two stable surfaces a little wider than shoulder width to perform this exercise... here I use sturdy chairs. Grasp the chairs and push yourself to the extended position. Lower yourself between two chairs and push yourself up until your arms are fully extended.. This is an excellent exercise to combine with the pull up... Giving you both a push and pull stimulus.. :: IU #13 :: Chin Up (MRPS 5) Grasp the pull-up bar with a shoulder width underhand grip. Your palms should face you. Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended. Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar. Exhale on the way up and keep your body a straight as possible... no swinging. This exercise should be performed with movement and through full range of motion.. controlled. 54.

(55) :: IU #14 :: Pull Up (MRPS 5) Grasp a pull-up bar with a shoulder width overhand grip. Your palms should face away from you. Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended. Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar. Exhale on the way up and keep your body a straight as possible... no swinging. This exercise should be performed with controlled movement and through full range of motion. :: IU #15 :: Over-Under (MRPS 5) Grasp the pull up bar with a shoulder width alternating grip. One palm should face away from you and the other towards you. Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended. Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar. Exhale on the way up and keep your body a straight as possible... no swinging. This exercise should be performed with controlled movement and through full range of motion. Remember to switch grips to work both sides equally.. 55.

(56) :: IU #16 :: Commando Pull Up (MRPS 5) Grab the bar with hands touching, one hand on one side of the bar and the other hand on the other side. You will be sideways under the bar. Pull yourself up so that your head goes to the right of the bar and touch your left shoulder. Lower yourself until arms are fully extended and repeat to the opposite side by pulling yourself up so your head goes to the left of the bar and you touch your right shoulder.. :: IU #17 :: Headstand Hold (MRPS 1 Minute) Place a cushion on the ground in front of you where you will rest your head. Squat down and place your head on the cushion and your hands on the floor... your head and hands should form a triangle. Place your knees on your elbows and slowly lift your feet off the ground. When stable... slowly straighten your legs.. Try to hold the position for 30 seconds while breathing normally... eventually working up to full minute. 56.

(57) :: IU #18 :: Handstand Hold (MRPS 1 Minute) To perform a handstand, position your hands on the ground in front of a wall. The closer your hands are to the wall, the harder it is to balance. Tuck one leg under your body and prepare to lift your body into the handstand position. Kick off your tucked foot and raise your extended leg towards the wall. Control the motion so you do not crash into the wall. Bring the other leg up and balance yourself... using the wall for balance only. You want to work up to the ability to hold the handstand without use of the wall for support. Hold the handstand for 30 seconds... working up to minutes and beyond. This can be done on your palms, fists or fingertips.. :: IU #19 :: Handstand Wall Walk (MRPS 1 Minute) Assume the handstand position along a long wall with no obstructions. Walk on your hands to one side and then the other, using the wall as a guide.. 57.

(58) :: IU #20 :: Handstand Walkout (MRPS 5) Assume an up push-up position with your feet touching the wall. Walk your feet up the wall as you push back and walk your hands toward the wall. You should end up in a handstand where you are facing the wall. Walk your hands out until your body forms a 45° angel to the floor and then walk back to the handstand position. Repeat.. 58.

(59) (AU) Advanced Upper Body Exercises. 59.

(60) 60.

(61) (AU) Advanced Upper Body Exercises :: AU #1 :: Front Bridge (MRPS 1 Minute) Place a cushion or folded towel on the ground for your head. Kneel on all fours in front of the towel... your hands on each side of the towel. Lower the front part of the head to the towel as you raise your butt in the air and raise on your feet... use your hands for support. Roll slightly back and forth and side to side. Perform for time. Make sure to use your hands in the beginning until you are sure your neck has strengthened enough to support your body weight.. :: AU #2 :: Back Bridge (MRPS 1 Minute) Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your hands by your ears. Press with your arms and feet and press your hips toward the ceiling as you roll up on your head... then center your hips between your feet and hands. Press back until your feet are flat on the ground and you are positioned on the front part of your head. Make sure to use your hands in the beginning until you are sure your neck has strengthened enough to support your body weight and that your back and stomach muscles are stretched before this exercise... you will definitely feel a stretch in the abdominal muscles.. 61.

(62) :: AU #3 :: Fingertip Push Up (MRPS 10) Perform the BU #8 Classic Push Up balancing on your fingertips instead of your palms.. :: AU #4 :: Reverse Push Up (MRPS 10) Lie face down with your arms at your sides... your fingers should point toward your toes. Bend your elbows slightly and place your palms on the floor. Keep your hands and elbows close to the body... press up until your arms are extended, lower and repeat.. 62.

(63) :: AU #5 :: Elevated Pike Push Up (MRPS 10) Assume the up push up position with your feet together on an elevated surface. Walk your hands closer to your feet so that your body is perpendicular to the floor. Holding your body and head steady, lower your body towards the floor and push back to the starting position.. :: AU #6 :: Table Maker Push Up (MRPS 10) Sit on the ground with your hands by your hips...the fingers can be either pointing towards your toes or behind you. Bend your knees slightly and place your weight on your heels. Press with your hands as you lift your hips to the ceiling and place your feet flat on the ground. Push your hips towards your feet until your body is flat and your knees and shoulders make 90° angles...so you form a table. Return to the seated position and repeat.. 63.

(64) :: AU #7 :: Elevated Push Ups (MRPS 10). Assume the up push up position with both your hands and feet elevated from the floor. Your feet and hands are elevated at the same height and there should be a space for your chest to lower past your hands. Perform a BU #8 Classic Push Up increasing the range of motion about 6 inches.. :: AU #8 :: Rotating "T" Push Up (MRPS 10) Assume the up push up position. Lower your upper body to the floor and push back up... as you reach the top of the movement, tighten your abdominals and rotate your body to the left and extend your arm straight. Your body will be in a side plank position resembling a "T". Rotate your torso back down, place your hand on the floor and lower chest towards the ground. Push back up, this time rotating to the right side.. 64.

(65) :: AU #9 :: Knee Raise to Side Push Ups (MRPS 10) Start in the up push up position. Lower yourself until your arms are parallel to the ground while raising the left knee up to the left elbow. Simultaneously press up and return your leg to the starting position. Repeat, bringing the right leg to the right elbow. Continue in a alternating fashion at a moderate pace.. :: AU #10 :: Bridging Push Up (MRPS 10) Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your hands by your ears. The weight of your body should be resting on your shoulder blades... not your neck or head. Press with your arms and feet and press your hips toward the ceiling... then center your hips between your feet and hands. Lower your head to the ground by bending at the elbows and press back to the extended position. Make sure that your back and stomach muscles are stretched before this exercise... you will definitely feel a stretch in the abdominal muscles.. 65.

(66) :: AU #11 :: One Arm Push Up (MRPS 5) Lay face down on the ground and spread your feet slightly wider than shoulder width. Bend one arm and keep it close to the body and place the palm on the floor... trying to put most of the weight on the palm and spread your fingers for balance. Your non-working arm should be held along your body with the palm on the thigh, or held behind the back. You must make your body as ridged as possible by contracting the abdominals, tightening the butt and gripping the floor with your fingers and toes. When you push, push from the armpit as you try to dig your elbow in your side and twist your fingers to the outside. Your fingers will not actually move because you are gripping the floor, but imagine you are opening a jar.. Control your exhale to get maximum tension, and then lower yourself by reversing the motion. Repeat on opposite side.. 66.

(67) :: AU #12 :: Curious Pull Up (MRPS 5) Grasp a pull-up bar with a shoulder width overhand grip. Your palms should face away from you. Pull yourself up to the right side until your chin comes over the bar... hold the up position as you look to the right. Slide your head along the bar until it reaches the left and look to the left... then lower to the starting position. Repeat, this time going to the left side first. This exercise should be performed with controlled movement and through full range of motion.. 67.

(68) :: AU #13 :: Leg Raising Pull Up (MRPS 5) Grab the bar at shoulder width with an overhand grip. Extend your feet slightly in front of your and tighten your abdominals. Bend your arms, bringing your upper body towards the bar while simultaneously bringing your legs to the L position. Once your chin crosses the bar, your legs should be straight out in front of you. Pause for one second and lower yourself to the starting position.. Do not kick and jerk your feet up... the movement should be smooth and controlled.. 68.

(69) :: AU #14 :: L Sit Pull Up (MRPS 5) Grab the bar at shoulder width with an overhand grip. Contract your core and bend at the hips to extend your legs straight out in front of you. Bend your arms, bringing your upper body towards the bar while maintaining your legs to the L position. When your chin crosses the bar, your legs should still be straight out in front of you. Pause for one second and lower yourself to the starting position. Do not kick and jerk your feet... the movement should be smooth and controlled.. 69.

(70) :: AU #15 :: Handstand Walkout with Push Up (MRPS 5) Assume an up push-up position with your feet touching the wall. Walk your feet up the wall as you push back and walk your hands toward the wall. You should end up in a handstand where you are facing the wall. Walk your hands out and perform a push-up before walking back to the handstand position. The more you walk out and the closer you go to the floor, the harder the exercise.. 70.

(71) :: AU #16 :: Handstand Push Up (MRPS 5) Assume the handstand position. Bend your elbows and lower your body so your nose approaches the ground... do not lower to the top of your head, but look towards the floor. Reverse the direction and return to the starting position. The Handstand Push-Up can be done as a 1/4, 1/2 or full variety by changing how close you go towards the floor. To increase difficulty, perform the handstand on two raised surfaces... allowing you to go lower with a greater range of motion.. 71.

(72) :: AU #17 :: Plyo Push Up (MRPS 5) Perform a regular BU #8 Classic Push Up but explode up so that your hands leave the ground. Catch yourself and immediately return to the down position and repeat. For added difficulty, clap your hands while in the air... or behind your back if your can get the height.. :: AU #18 :: Plyo Decline Push Up (MRPS 5) Assume the up push up position with your feet on a chair or other raised surface. Lower your upper body to the ground and explode upwards so your upper body leaves the ground. Catch yourself and immediately return to the down position and repeat. For added difficulty, clap your hands while in the air... or behind your back if your can get the height.. 72.

(73) Your 1st Pull Up A Fitness Milestone The pull up is one of the most functional exercises in existence... simulating climbing, one of the most basic of human functions. Unfortunately, most people are incapable of performing even one pull up... what's worse, very few people are even working toward their first pull up. Lat pull downs and other exercises are not acceptable substitutes for the pull up. If you are incapable of performing one pull up in good form, there are three things you need to consider... y Strength Participate in a physical training program to improve over-all strength... providing you with the strength needed to lift your own bodyweight. y Weight control Participate in a physical training program to burn fat and modify your diet for fat loss... reducing the amount of weight your have to lift. y Practice Practice the pull up frequently... your body will adapt to do a specific movement better when it is placed under the demand on a consistent basis. Use an assisted pull up variety by having a training partner help you with the positive movement and then doing the negative portion slow and controlled. Do floor or chair assisted pull ups by using your legs to help you perform the positive portion of the pull up. You can also use stretch bands to reduce the amount of weight you have to lift. Reducing the amount of the assistance you need until you perform a pull up with good form under your own power. If you become stronger, reduce the amount of weight you have to lift and practice the movement often... you will soon accomplish your first pull up. And once you have done one... the sky is the limit. Performing pull ups regularly is not just an incredibly effective upper body exercise... but performing pull ups well is a point of pride and accomplishment, setting you apart from the rest.. 73.

(74) 74.

(75) (BT) Basic Trunk Exercises. 75.

(76) 76.

(77) (BT) Basic Trunk Exercises :: BT #1 :: Farmer Burns Stomach Flattener (MRPS 2-5 Minutes) (no photo). Stand with arms at your sides and relaxed. Inhale through the nose without letting the stomach expand, slightly tensing the abdominals. Force the air out through a slightly open mouth while tightening the abdominals down and flat. Keep your back straight at all times... avoid compressing the spine to contract the abdominals. The exhale, tightening portion of the exercise should last 2-5 seconds. This exercise can be performed anywhere and usually is done from 2-5 minutes. The importance of this exercise is in the intensity of the muscle contraction and not the length of the hold.. :: BT #2 :: Stretch and Contract (MRPS 2-5 Minutes) (no photo). Stand with your hands behind your head and fingers interlaced. Breath in deeply as you stretch backwards as far as possible. When your reach the farthest stretched position... exhale forcibly and contract the stomach muscles as you return to the standing position. This exercise can be performed anywhere and usually is done from 2-5 minutes.. :: BT #3 :: Vacuums (MRPS 2-5 Minutes) (no photo). Bend forward slightly while expelling ALL air out of the lungs. Without inhaling, straighten up while pulling the stomach (diaphragm) under the rib cage. Hold for 8 seconds and then draw air in through the nose... repeat 2-5 minutes.. 77.

(78) :: BT #4 :: Jiu Jitsu Sit Up (MRPS 20) Lie on your back with your knees bent and feet flat on the ground. Bend your elbows and rest your hands on your chest. Exhale and roll to the left while posting your left elbow on the ground, push off your elbow and continue to rise up while extending your right arm to the outside of your left knee. Inhale and return to the starting position before repeating on the right side. Increase difficulty by placing your feet on a chair and bending your knees 90°. Works the abdominals and oblique muscles.. 78.

(79) :: BT #5 :: Crunch (MRPS 20) Lie on your back, your knees bent and feet on the ground. Keep your knees slightly apart. Perform a crunch by exhaling and tightening your abdominals. This will bring your upper body off the ground... at about a 45 degree angle. Allow your abdominals to perform the exercise. Fold your arms across your chest, hold at the sides of your head or hold your arms above your head. Works the abdominals.. 79.

(80) :: BT #6 :: Reverse Crunch (MRPS 20) Assume the position for the BT #5 Crunch but with your thighs parallel to the floor, knees bent and feet close to your butt... your feet will be off the ground. Exhale and tighten your abdominals while raising your hips off the floor and bring your knees toward your chest. This is done in a controlled, slow movement... Do not swing your hips up. Hold for one second at the top of the movement and return to the starting position while inhaling. Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty. Works the abdominals and hip flexors.. :: BT #7 :: Combination Crunch (MRPS 20) Do the BT #5 Crunch and BT #6 Reverse Crunch at the same time. Exhale and tighten your abdominals while simultaneously raising your shoulders from the floor and raising your hips toward your chest. Do this exercise in a controlled and slow motion... Do not swing your legs up and jerk your head forward. Works the abdominals and hip flexors.. 80.

(81) :: BT #8 :: Ankle Wiggles (MRPS 20) Lie on your back with your knees bent and feet flat on the floor. Assume a semi-crunch position and alternate touching your hands to the outside of your ankles. Keep your abdominals contracted throughout the entire exercise. Works the abdominals and oblique muscles.. :: BT #9 :: Knee Hugs (MRPS 20) Lie on your back with your legs straight and about 6 inches off the ground and your arms extended over your head. Exhale and contract your abdominals while you bring your knees toward your chest and arms up to hug your knees. Inhale as you return to the starting position. Do not let your feet touch the ground between repetitions. Works the abdominals and hip flexors.. 81.

(82) :: BT #10 :: Seated Abdominal Tuck (MRPS 20) Sit on the ground with legs extended straight... Slightly lean back and rest your weight on your hands. Exhale and tighten your abdominals while bending your legs and bringing your knees towards your chest. Pause and tighten abdominals at the top before straightening legs. Repeat without resting your feet on the ground. This exercise can also be performed resting on the edge of a chair. Works abdominals and hip flexors.. :: BT #11 :: Single Leg Circles (MRPS 20) Lay on your back with your legs extended and your arms at your sides... palms down. Contract your abdominals and press your lower back into the ground as you lift your right leg so that it is nearly perpendicular to the ground. With your foot, trace a counterclockwise circle sweeping over the center over your body... exhaling as you go. When your reach the starting position, pause long enough to inhale and repeat... the bigger the circle the harder it is. Do the same number of repetitions in the clockwise manner... and then switch legs and repeat. Concentrate on moving only from the hip.. 82.

(83) :: BT #12 :: Plank (MRPS 2 Minutes) Begin by laying face down on the ground. Prop your elbows under your shoulders and rise up on your toes. Only your forearms and toes should be touching the ground. Keep your back straight and ridged while contracting your abdominals and breathing shallowly. Can also be done with arms straight as in the up position of a push up.. :: BT #13 :: Reverse Plank (MRPS 2 Minutes) Lie on your back propped up on your elbows. Tighten your abdominals and lift your butt off the floor. Hold your body in a ridged position. May also be done with arms extended.. 83.

(84) :: BT #14 :: Side Plank (MRPS 2 Minutes) Begin by laying on your side on the ground. Prop your right elbow under your right shoulder and raise your hips up until your body is straight and ridged. Keep your hips straight while contracting your abdominals and breathing shallowly. If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against a wall. Repeat on the left side. Can also be done with the arm straight.. :: BT #15 :: Bow Glute Hold (MRPS 2 Minutes) Lie on your back with your legs straight and your arms folded across your chest. Squeeze your glutes and raise your butt in the air... your weight should be on your heels and shoulders. Hold for time.. 84.

(85) :: BT #16 :: Good Morning (MRPS 20) Stand with your feet hip width apart and your hands on your hips. Exhale as you bend at the waist until your body almost forms a 90 degree angle. Keep your head up, press your butt back and bend your legs slightly. Hold for 1 second and return to the starting position while inhaling.. :: BT #17 :: Superman (MRPS 10) Begin by lying face down on the ground with legs and straight and arms straight over your head. Lift your arms and legs off the ground at the same time, like Superman. Hold the up position for 2 seconds before returning to the ground... repeat.. 85.

(86) :: BT #18 :: Acuaman (MRPS 10) Begin by laying face down on the ground with legs straight and arms straight over your head. Lift one arm and the opposite leg at the same time, for example the right arm and left leg. Hold the up position for 2 seconds before returning to the ground. Repeat on the opposite side.. :: BT #19 :: Kneeling Bridge (MRPS 10) Kneel on the ground with your arms at your sides... facing forward. Tilt your head back and start curling backwards while keeping your knees at a 90 degree angle. Use your hands on your thighs to steady yourself as needed. Hold for time and then return to starting position before repeating.. 86.

(87) :: BT #20 :: Floor Get Up (MRPS 10). Lay on your back with your legs flat on the ground.. Roll to one side as your sit up and post your weight on one hand... prop your leg underneath you and come to a standing position.. Carefully lower yourself into the starting position and repeat to the opposite side.. You can also do this exercise by starting on your stomach. You will be surprised at how challenging a simple movement like getting off the floor can be.. 87.

(88) 88.

(89) (IT) Intermediate Trunk Exercises. 89.

(90) 90.

(91) (IT) Intermediate Trunk Exercises :: IT #1 :: The Rower (MRPS 20) Lay on the ground with your legs flat on the ground and your arms over your head. Tuck your chin to your chest so your head is 1-2 inches off the ground... tighten your abdominals and press your lower back into the ground.. Sit up and swing your arms forward while simultaneously bending at the hip and knees... at the end of the movement your feet should be flat on the ground and pulled close to the butt and your arms should be parallel to the ground. Return to the starting position and repeat.. This movement should be controlled and done in a slow to moderate pace.. 91.

(92) :: IT #2 :: Twisters (MRPS 20) Lay on your back with your knees bend and feet flat on the ground... keep your elbows close to the body and your hands in a “praying position” in front of your chest. Perform a crunch by exhaling and contracting the abdominals... but while in the top position, twist back and forth, touching hands to each side of your body before returning to the down position. This is one repetition. Alternate which side you twist to first with each repetition. Works the abdominals and oblique muscles.. :: IT #3 :: 6 Inch Crunch (MRPS 20) Lay flat on your back with your legs straight. Press the small of your back toward the floor and raise both legs 6 inches. Exhale and contract your abdominals by trying to pull your bottom rib toward your hip while keeping your chin tucked close to your chest. Relax and repeat without dropping your feet to the ground. Works the abdominals and hip flexors.. 92.

(93) :: IT #4 :: Flutter Kicks (MRPS 20) Lay on your back with your legs straight. Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and tuck your chin to your chest... This will take quite a bit of strain off the lower back. Keep your legs slightly bent and bring your left leg up perpendicular to the ground so that your left heel is directly over your left hip. Lower your left leg while bringing your right leg up to the perpendicular position... and repeat. Works the abdominals and hip flexors.. :: IT #5 :: Leg Scissors (MRPS 20) Lay on your back with your legs straight. Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and tuck your chin to your chest... This will take quite a bit of strain off the lower back. Inhale as you open your legs wide... and then exhale as you reverse direction and cross your legs. Alternate the leg that goes under and over on each repetition.. 93.

(94) :: IT #6 :: Alternating Toe Touch Crunch (MRPS 20) Lie on your back with your legs straight, perpendicular to the floor... You can perform this exercise with your butt up against a wall for support if necessary. Exhale and contract your abdominals while reaching up and touching the left foot with the right hand and then return to the down position. Repeat to the opposite side by touching the left foot with the right hand. Works the abdominals oblique muscles.. and. :: IT #7 :: Chinnies (MRPS 20) Lie on your back with your legs straight and your elbows bent, hands lightly grasping your head. Do not grab your head tightly and pull with your arms. Exhale and contract your abdominals while you bring your right elbow to left knee and then your left elbow to right knee. Continue alternating at a brisk pace. Your abdominals will stay contracted throughout the entire exercise, maintaining a semi-crunch position and your legs will not touch the ground until the repetitions are complete. Works the abdominals, hip flexors and oblique muscles.. 94.

(95) :: IT #8 :: Lying Hip Rollers (MRPS 10) Lie on your back with your legs bent at a 90° angle... outstretching your arms to the side for balance. Maintain the angle of the legs slowly bring both knees down together on one side until the lower back begins to lift off the floor. Return to the starting position and repeat to the opposite side. This exercise can also be performed with the legs with straight legs for added difficulty by beginning with your legs held together and perpendicular to the floor. Works the abdominals and oblique muscles.. :: IT #9 :: Ab Infinities (MRPS 10) Lie on your back with your legs straight and your arms at your sides. Using your arms for balance, press your lower back to the floor and lift your legs about 6 inches... Your body should be ridged. Tighten your abdominals and draw the infinity symbol with your legs. Go first in one direction and then the other. Works the abdominals, oblique muscles and hip flexors.. 95.

(96) :: IT #10 :: The Leg Tuck and Twist (MRPS 20) Sit on the ground with your body tilted back 45 degrees, your arms straight and on the ground behind you for balance... Keep your legs straight and together and raise them off the ground 8-10 inches. Tighten your core for stability.. Bend at the knees and bring the knees toward the left shoulder in a controlled movement... do not jerk. Return to the starting position and repeat to the right side.. :: IT #11 :: The 10 Second Crunch (MRPS 10) Lay on your back with your knees bend and your feet flat on the floor. Tuck your chin to your chest, contract your abdominals until your shoulder blades leave the floor and hold for 10 seconds. This can be done with your arms across your chest, lightly grasping your head or arms held over the head.. 96.

(97) :: IT #12 :: Dynamic V (MRPS 10) Lay on your back with your arms along your sides and your legs bent so your knees form a 90 degree angle... your feet are in the air. Simultaneously extend your feet straight up as you contract your abdominal muscles and reach up to touch your feet with your hands. Hold for 1 second, return to the starting position and repeat. The pace should be slow and controlled.. 97.

(98) :: IT #13 :: Punch Up Crunch (MRPS 10) Lay on your back with your knees bent, feet flat on the floor and your arms at the sides of your chest with clinched fists. Contract your abdominals and tuck your chin to your chest so that your shoulder blades leave the floor... this should only be a few inches. While keeping your abdominals contracted, extend your right arm, as if your were punching, over your left knee... lifting your shoulder as high as you can. Hold for one second, return to the crunch position and punch with the left arm over the right knee... hold for one second, return to the crunch position and finally to the starting position. Do not return to the floor between punches and make sure all movements are done in a slow and controlled manner.. :: IT #14 :: Straight Leg Reverse Crunch (MRPS 10) Assume the position for the BT #5 Crunch but with your legs straight and held perpendicular to the ground. Exhale and tighten your abdominals while raising your hips off the floor and lifting your legs straight upward. This is done in a controlled, slow movement... Do not swing your hips up. Hold for one second at the top of the movement and return to the starting position while inhaling. Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty. Works the abdominals and hip flexors. 98.

(99) :: IT #15 :: Balance Crunch (MRPS 20) Sit with your knees bent and your feet on the floor.. Hold your arms out to your sides and lean back about 45 degrees... so that your feet should almost be lifting from the floor.. Contract your core as your lean forward and put your right arm under your right leg reaching for your left heel.. Return to the leaning back position and repeat to the opposite side.. 99.

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