QUICK START GUIDE TO BODYWEIGHT STRENGTH TRAINING PDF Download

Author: Steve Antell
Publisher: Steve Antell
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 87

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Book Description
Interested in building strength and muscle with bodyweight training but don’t know where to start? You have found the right guide! Quick Start Guide to Bodyweight Strength Training is here to get you started with progressive bodyweight strength training. This guide includes: • 1-year of training programs that are based on well known strength training splits. • A free tool to track your workouts in Google Sheets • Track your progress and level up when it's time • Exercise progression from beginner to one arm push-up, pistol squat and more • Basic instruction for each exercise • Example video links in the training tool • No Ads, no registration, no third party data storage. It all works from your own Google Drive! What are you waiting for? Download the programs and get started today! What you get exactly: #1 A training guide for progressive bodyweight strength training #2 Tracking tool that includes: • Pre made bodyweight strength training programs based on 2-3x week Fullbody, Upper/lower and bodypart splits • Customizable workout template with up to 4 workout days a week • One finger logging with mobile phone • Guides included to each progression • Video links included to each exercise • You can add custom exercises to list • Training block length 5-12weeks • Tracking sheet that counts total number of reps done in a workout and highlights the rep count with green if you made progress. If you perform less reps than last time the cell will turn red. • Planning sheet calculates the training volume for each muscle group for you • All features implemented with basic sheet functions. No scripts used so it is safe to use and requires no special permissions. • Go up or down in the progressions and select the exercises according to your strength level. • Total workout time tracking included • Track individual exercises as a chart Have fun building strength and muscle with this guide and tracking tool!

Author: Anthony Arvanitakis
Publisher: Independently Published
ISBN: 9781724047236
Category :
Languages : en
Pages : 128

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Book Description
FROM THE AUTHOR OF BEST-SELLING BOOKS "ALL YOU NEED IS A PULL UP BAR" AND "HOW TO SCULPT A GREEK GOD MARBLE CHEST WITH PUSH-UPS" * Slim waist * Visible abs * Round shoulders * V-shaped defined back * Visible muscular chest * Muscular and vascular arms * Nicely shaped muscular legs These are the key characteristics of an aesthetic calisthenic's physique that Bodyweight Muscle focuses on developing... This book is the result of years of research and self-experimentation... It's the book I would like to have had when I first began my journey into bodyweight training. Nowadays, I've reached a point where I can say, with confidence, that I have all the pieces of the puzzle that one needs to get in great shape and build an impressive physique through bodyweight exercise. Having made a lot of personal mistakes, having followed a lot of bad advice, and having neglected a lot of important principles, I know that having this book back then would have saved me a lot of time and effort. Since I can't go back in time to avoid my mistakes, I can help those of you that are getting started on your journey of building bodyweight muscle. This book is also for those frustrated from training for some time, without getting the results that they should should be getting... I want you to find out the missing pieces that are holding you back, so you can finally get the results you deserve. Lastly, Bodyweight Muscle is not just about muscle. Incorporating a bodyweight exercise routine in your lifestyle can become a keystone habit that triggers positive widespread change in other areas of your life. Building Bodyweight Muscle and gaining control over your body helps you develop confidence and a sense of self-mastery. It empowers you to further take control of your life and make more positive changes day by day.

Author: Mark Lauren
Publisher: Ballantine Books
ISBN: 034552859X
Category : Health & Fitness
Languages : en
Pages : 194

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Book Description
From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape For men and women of all athletic abilities! As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen—simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before. Armed with Mark Lauren’s motivation techniques, expert training, and nutrition advice, you’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office. Lauren’s exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your own body.

Author: Jay Cardiello
Publisher: Sourcebooks, Inc.
ISBN: 1623158605
Category : Sports & Recreation
Languages : en
Pages : 262

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Book Description
Gain strength, lose weight—the ultimate beginner's guide. Now learning the most effective way to work out is the easy part. Bodyweight Strength Training is a simple, straightforward beginner's guide to trading your fat for muscle. Bodyweight Strength Training helps you through the heavy lifting with fully illustrated guides to high-impact exercises. Shed fat as you build your leg, arm, abdominal, and back muscles over the course of a 12-week strength training program. Get started today! Bodyweight Strength Training includes: Start strength training today—Cut the fat (figuratively and literally) with a no-nonsense guide that delivers all the strength training information you need. 40 essential exercises—Build your muscles using simple and effective exercises that are easy-to-learn thanks to highly detailed instructions and illustrations. 12-week strength training plan—Develop healthy strength training habits with a program that can be customized based on your personal experience and stamina. Set out on the path to a stronger and slimmer you with Bodyweight Strength Training.

Author: Bret Contreras
Publisher: Human Kinetics
ISBN: 1450429297
Category : Science
Languages : en
Pages : 225

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Book Description
Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy presents 156 unique exercises that work every muscle in the body. Detailed anatomical artwork accompanies step-by-step instructions for performing each exercise anytime, anywhere, without the need for equipment or machines.

Author: Steve Antell
Publisher: Steve Antell
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 170

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Book Description
Guide to Bodyweight Strength Training 2.0 - 1 rep max based bodyweight strength training is your guide to building strength and muscle with bodyweight training only. Don't have time to go to the gym? Great! You can get the same results by working with your bodyweight. Don’t get me wrong. Working out is great but it should not consume your life. It should enhance it in every aspect: give you more energy and keep you healthy in the long run. Save the time you spend going to the gym and use that extra time to do other meaningful things. With this book I want to give you my best advice on how to get fit at home with minimal equipment and use of time. Instead of just giving you training advice only, I will equip you with: • Training tool which you can use to plan and log your workouts and track your progress. All the programs presented in this book are pre-made to the tool so all you have to do is follow along and log your training sessions. • Rep calculator to estimate your progress and how many reps you could possibly do for the harder bodyweight exercises. • Calorie and macro calculator to estimate proper calories and macronutrients depending on your goal. • Meal planning tool and example meal plans that helps you to plan ahead some basic meals. • And also a weight tracking tool to track your bodyweight. • Cheat sheet including all the exercises and progressions with youtube links. The training programs and bodyweight training progressions will work for beginners and intermediates and get you far. I will present bodyweight strength training programs based on well known workout splits that have stood the test of time and guides to all exercise progressions. I will give you a tool that includes these programs, allows you to track and plan your workouts for future success. The tool will also include youtube video examples on each exercise. In order to cover all 100+ exercises I will not present any of the exercises in this book in picture format. With video examples you will have a better chance of getting the exercise form correct right away. You will also get the exercise cheat sheet which has all the exercises listed with video links. There is a section at the end of this book on how to use the tracking tool. You will need some basic equipment such as a pullup bar, suspension trainers or gymnastics rings. But I will also present alternatives if you don’t have some of the equipment available and also give you instructions on what household items you can use for exercise. Such as the kitchen counter, sturdy chairs and a dining table will get you going. And if you wish you can do weighted bodyweight exercises by simply using a weighted backpack. What's new compared to the first edition: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. There is a paid supporter version of this book. The content is the same as on this free version. You can find the supporter version here: Google Play https://play.google.com/store/books/details?id=bR1dEAAAQBAJ Amazon https://www.amazon.com/dp/B09S3VQ7CZ Kobo https://www.kobo.com/ww/en/ebook/guide-to-bodyweight-strength-training-2-0-supporter-version

Author: Steve Antell
Publisher: Steve Antell
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 170

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Book Description
Guide to Bodyweight Strength Training 2.0 - 1 rep max based bodyweight strength training is your guide to building strength and muscle with bodyweight training only. Don't have time to go to the gym? Great! You can get the same results by working with your bodyweight. Don’t get me wrong. Working out is great but it should not consume your life. It should enhance it in every aspect: give you more energy and keep you healthy in the long run. Save the time you spend going to the gym and use that extra time to do other meaningful things. With this book I want to give you my best advice on how to get fit at home with minimal equipment and use of time. Instead of just giving you training advice only, I will equip you with: • Training tool which you can use to plan and log your workouts and track your progress. All the programs presented in this book are pre-made to the tool so all you have to do is follow along and log your training sessions. • Rep calculator to estimate your progress and how many reps you could possibly do for the harder bodyweight exercises. • Calorie and macro calculator to estimate proper calories and macronutrients depending on your goal. • Meal planning tool and example meal plans that helps you to plan ahead some basic meals. • And also a weight tracking tool to track your bodyweight. • Cheat sheet including all the exercises and progressions with youtube links. The training programs and bodyweight training progressions will work for beginners and intermediates and get you far. I will present bodyweight strength training programs based on well known workout splits that have stood the test of time and guides to all exercise progressions. I will give you a tool that includes these programs, allows you to track and plan your workouts for future success. The tool will also include youtube video examples on each exercise. In order to cover all 100+ exercises I will not present any of the exercises in this book in picture format. With video examples you will have a better chance of getting the exercise form correct right away. You will also get the exercise cheat sheet which has all the exercises listed with video links. There is a section at the end of this book on how to use the tracking tool. You will need some basic equipment such as a pullup bar, suspension trainers or gymnastics rings. But I will also present alternatives if you don’t have some of the equipment available and also give you instructions on what household items you can use for exercise. Such as the kitchen counter, sturdy chairs and a dining table will get you going. And if you wish you can do weighted bodyweight exercises by simply using a weighted backpack. What's new compared to the first edition: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement.

Author: Ryan J. Mathias
Publisher:
ISBN: 9781718041882
Category :
Languages : en
Pages : 38

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Book Description
"This simple program is a life changer! I can't thank you enough!"-- Daily 30 User Fitness doesn't have to be hard! We make it easy to create the strong, fit and pain-free body you've always wanted in just a few minutes every day! Start our Daily 30 Challenge today and feel the benefits in less than 30 days! The Daily 30 is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout! From this, you will discover how your body is designed to move as we teach you how to perform the most essential bodyweight exercises for you to reach your strength, health and fitness goals! This Revolutionary Bodyweight Workout is modifiable to fit any fitness level from absolute beginner to advanced Strength Warrior! Anyone can increase their results, either at home or in the gym, as they learn how to move properly to prevent injury and decrease pain naturally! This is the Perfect Bodyweight Workout for both Men and Women of all ages to:b> Get Stronger Lose Body Fat Build Lean Muscle Improve Body Function Increase Muscular Fitness Decrease Muscle and Joint Pain and so much more! You will become a whole NEW YOU as you build strong leg, glute, chest, back, arm, shoulder, and abdominal muscles to show off to all your friends and family! When they ask, "What have you been doing?!" you can just say, "I've been doing my Daily 30 and I feel great!" Workout in as little as 2-30 minutes per day to achieve these amazing results! You don't need fancy equipment, supplements, or expensive memberships to get fit! All you need is your own body, some floor space, and The Daily 30 to guide you! The best part is anyone can do it! Whether you are a Powerlifter (like Mathias), an athlete, a child, a stay at home parent, a desk-bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU! Do it at home with the whole family, in the office, or even while traveling! It is always the perfect time and place, to get fit and learn how to move properly for strength! Start your Strength Journey today! Join the thousands of people The Daily 30 has already helped today, and take the first step on the road to a stronger, healthier, happier you! Take the Daily 30 Challenge Today! I challenge you to improve your strength, health and fitness by doing the Daily 30 at least once every day, for 30 days! Take photos on your first day, doing each of the motions. Then take photos from the same angle on the 30th day to see how much you have improved! See and feel how your body has changed in just one month! Finally, write about your experience and submit it along with all of your before and after photos to [email protected], and you could be featured on MathiasMethod.com!

Author: Steven Low
Publisher:
ISBN: 9780990873853
Category :
Languages : en
Pages :

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Book Description

Author: Mark Lauren
Publisher: Ballantine Books
ISBN: 0345528972
Category : Health & Fitness
Languages : en
Pages : 177

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Book Description
BURN FAT, NOT TIME The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women—from the ultra-fit Special Operations trainer and author of You Are Your Own Gym Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio exercises. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body. This quick and easy program will save you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine. Featuring 120 different exercises in five movement categories—Pulling, Squatting, In-Line Pushing, Perpendicular Pushing and Bending—and with three ascending levels of difficulty, Body by You ensures that you’ll never get bored by the same static workout. And with such a small time commitment—less than one percent of your time every week!—it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.