Professional Documents
Culture Documents
Workout
Your Anytime Anywhere
Strength, Conditioning and Fitness Guide
By
Eddie Lomax
Optimum Fitness Network LLC.
http://www.BestAtHomeWorkouts.com
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 2
NOTICE: You Do NOT Have the Right
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2009 Copyright Eddie Lomax
ALL RIGHTS RESERVED: You may NOT give away, share or sell this report.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 3
Disclaimer
For Your Safety
The 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:
Has your doctor ever said that you have a heart condition,
and you should only do physical activity performed under a
doctor's supervision?
Do you ever feel pain in your chest when you do physical
activity?
In the past three months, have you had chest pains when
you were doing physical work?
About The Author
Eddie Lomax is the Founder
& President of the Optimum
Fitness Network LLC.
His philosophy of fitness is
called OptiFitness 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.
This philosophy can be seen
in his fitness programs:
Workout Without Weights
Superior Dumbbell Workout
Athletic Body Workout
Gladiator Body Workout
He has been contributing to
the fitness community on
the Internet since 2005.
He currently lives with his
wife in Via Del Mar, Chile.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 4
Do you lose your balance due to dizziness, or do you ever lose consciousness?
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?
Is your doctor prescribing you medication of any kind for a blood pressure, circulatory or heart
condition?
Do you know of any other reason why you should not engage in a physical exercise program or
activity?
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.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 5
Bodyweight Exercise Programs
These are some proven-to-be-effective bodyweight exercise programs for
you to follow... But I encourage you to experiment with you own
variations and substitutions.
Make sure to Warm-Up and Cool-Down... and modify the programs to meet your
goals, abilities and weaknesses.
Not all the exercises in this book will be represented in the sample programs... but
this does not mean you should not do them.
Experiment with all the exercises to find the ones that work best for you
and improve your weaknesses.
Increase intensity by...
Increasing number of sets or circuits performed
Increasing the number of exercises performed
Increasing the number of repetitions performed
Decreasing the rest period between exercises, sets or circuits
Do not get in the habit of doing the same program, with the same
exercises and at the same intensity.
You will see the most long term and broad range improvements by varying the
exercise, programs and intensities on a regular basis.
Take the time to practice and learn some of the more difficult exercises... the
time spent training will pay of great dividends.
Try to improve every time you work out... but be safe.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 6
Build Your Own Bodyweight Exercise Program
It is very easy to create your own fitness program using Bodyweight Exercises.
Simply pick...
1 or 2 lower body exercises
1 or 2 upper body exercises
1 or 2 core exercises
Perform the exercises in sets like...
Hindu Squats 3 sets, 20 reps
Lunges 3 sets, 10 reps each leg
Push-Ups 3 sets, 15 reps
Pull-Ups 3 sets, 5 reps
V-Ups 3 sets, 15 reps
Superman 3 sets, 10 reps
or as a circuit like...
Air Squats 25 reps
Bootstrappers 25 reps
Hindu Push-Ups 20 reps
Dips 10 reps
Reverse Crunch 25 reps
Towel Crunch 25 reps
Repeating circuit 2-10 times.
Make sure to change the exercises often to keep from falling into a non-productive
routine.
Focus on your weaknesses.
The possible combinations are endless.
Here are some examples of programs that I use...
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 7
Core Shocker
This routine is designed to shock the core muscles... Every once in a while you just
have to give the core muscles something to think about.
As you improve, increase difficulty by increasing with increments of 5 repetitions
per exercise.
Step 1: Perform in a circuit with no rest in between exercises.
Rest 30 seconds after each circuit and repeat 4 times.
6-Inch Crunch 10 reps
Chinnies 10 reps
Knee Hugs 10 reps
Superman 10 reps
Take a 1 minute break and move on to Step 2.
Step 2: Perform in a circuit with no rest in between exercises.
Rest 30 seconds after each circuit and repeat 3 times.
Lying Hip Rollers 20 reps (10 each side)
Plank Butt-Ups 20 reps
Static Core Finisher
You can use this workout as a finisher for a strength and/or conditioning workout.
Hold each exercise for 30 seconds up to 2 minutes...
Plank (with or without leg lift)
Flying Acuaman (equal time both sides)
Reverse Plank (with or without leg lift)
Side Plank or Star Plank (equal time both sides)
Pull Up Bar - Floor Core Combo
Here is another one strictly for the core.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 8
Perform as a circuit alternating between the pull-up bar and the floor.
Limit rest between exercises to a minimum...
Knees To Elbows 5 reps
6 Inch Crunch 10 reps
Hanging Knee Raise 5 reps
Combination Crunches 10 reps
Alternating Side Hanging Knee Raise 10 reps (5 reps each side)
Acuaman 10 reps
Rest 1 minute and repeat 2 times.
The King Fish
Sometimes simple is best.
This workout will hit every part of the body.
Complete as a circuit with no rest between exercises.
Do 2-10 circuits... with short 1-2 minute rest between circuits.
Hindu Squats 30 reps
Pull-Ups 1 - 2 - 3*
Push-Ups 20 reps
Combination Crunch 30 reps
* Do 1 rep, drop and pause for 1 count. Do 2 reps, drop and pause for 2 counts.
Do 3 reps.
The Double King Fish
A little variation keeps things interesting.
Complete Circuit 1 and then Circuit 2 before repeating.
No rest between exercises.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 9
Start by completing...
Circuit 1: Hindu Squats 30 reps
Pull-Ups 1 - 2 - 3
Push-Ups 20 reps
Combination Crunch 30 reps
Short 1-2 minute rest, then...
Circuit 2: Alternating Lunges 30 reps (15 each leg)
Chin-Ups 1 - 2 - 3
Hindu Push-Ups 20 reps
Superman 20 reps
Short 1-2 minute rest... then repeat 2-10 times.
King Fish with Calisthenics
By adding calisthenics exercises in between the bodyweight strength exercises you
will take this workout to a whole different level.
Strength, endurance and fat blasting all in one simple workout.
Complete as a circuit.
No rest between exercises.
Circuit: Jumping Jacks 20 reps
Hindu Squats 20 reps
Reach & Bend 20 reps
Pull-Ups 1 - 2 - 3
Squat Thrust 10 reps
Push-Ups 15 reps
Mountain Climbers 10 reps
V-Ups 10 reps
Short 1-2 minute rest... then repeat 2-10 times.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 10
Exploding King Fish
Explode with added plyometric drills.
Complete Circuit 1 and then Circuit 2 before repeating.
No rest between exercises.
Start by competing...
Circuit 1: Hindu Squats 20 reps
Plyometric Push-Up 5 reps
Pull-Ups 1 - 2 - 3
Semi-Squat Jumps 20 reps
Hindu Push-Up 10 reps
Knee Tucks 20 reps
Short 1-2 minute rest, then...
Circuit 2: Crunch 20 reps
Reverse Crunch 20 reps
Lying Hip Rollers 10 reps (each side)
Superman 10 reps
Short 1-2 minute rest... then repeat 2-10 times.
20 Minute Metabolic Rate Booster
This interval-type training that intersperses high-intensity work with periods of
recovery will boost your metabolic rate.
As a result, you will keep burning calories hours after the workout is
finished.
Rest for 1 full minute between exercises.
Do the exercises with intensity, but make sure to use proper form.
Exercises should be conducted in a smooth and controlled manner.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 11
Jog in Place 3 minutes
Jumping Jacks 30 reps
Knee Hugs 20 reps
Butt Raises 15 reps
Split Jump 1 minute
Chinnies 20 reps
Mountain Jumpers 1 minute
Push-Ups 15 reps
Squat Thrusts 1 minute
Triple Tri - Set
Hit each section of your body separately... A great way to keep the intensity high.
Complete 3 full circuits with no rest between exercises...
Tri-Set 1: Hindu Squats 20 reps
Bootstrappers 20 reps
Calve Raises 20 reps
Rest 1 minute and complete 3 full circuits with no rest between exercises...
Tri-Set 2: Divebomber Push-Up 3 sets, 10 reps
Pike Push-Up 10 reps
Dips 10 reps
Rest 1 minute and complete 3 full circuits with no rest between exercises...
Tri-Set 3: Combination Crunch 20 reps
Plank with Knee Touch 20 reps
Acuaman 20 reps
Up the Mountain
Perform as a circuit with no rest in between exercises..
Pull Ups 1-5
Mountain Jumpers 30 seconds
Dips 1-5
Mountain Climbers 30 seconds
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 12
Rest 1 minute and repeat 2-10 times.
Jimmy Cricket
Perform as a circuit with no rest in between exercises...
Alternating Jumping Lunges 30 seconds
Push Ups 10-15
Alternating Jumping Lunges 30 seconds
Knee Hugs 10-15
Alternating Jumping Lunges 30 seconds
Rest 1 minute and repeat 2-10 times.
Repeat Pulls
This will help you get some extra pull up reps in during the workout.
Complete the circuit with no rest in between exercises...
Pull Ups 1-5 reps
Air Squats 10-20 reps
Pull Ups 1-5 reps
Push Ups 10-20 reps
Pull Ups 1-5 reps
Combination Crunches 10-20 reps
Pull Ups 1-5 reps
Superman 10-20 reps
Rest 1-2 minutes and repeat 2-5 times.
You can use this format to focus in on one particular exercise while still getting a
full body workout.
Play around with different combinations of exercise to vary the stimulus.
Anywhere Power Circuit
This circuit will blast every part of your body and can be done anywhere... There is
no special equipment necessary.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 13
Complete all exercises in a circuit with no rest between exercises.
Repeat as necessary, resting 1-2 minutes between circuits.
Hindu Squats 50 reps
Hindu Push-Ups 25 reps
V-Ups 30 reps
Air Squats 50 reps
Divebomber Push-Ups 25 reps
Combination Crunch 30 reps
Bootstrappers 50 reps
Push-Ups 25 reps
Seated Abdominal Tuck 30 reps
Alternating Lunge 50 reps (25 each side)
Pike Push-Up 25 reps
Ankle Wiggles 30 reps (15 each side)
Anywhere Super Circuit
Adding plyometric and calisthenics exercises to the Anywhere Power Circuit gives a
whole new meaning to the term brutal.
Complete all exercises in a circuit with 30 second rest between exercises.
Repeat as necessary, resting 1-2 minutes between circuits.
For added difficulty, do this circuit with no rest between exercises.
Hindu Squats 50 reps
Hindu Push-Ups 25 reps
V-Ups 30 reps
Burpees 10 reps
Air Squats 50 reps
Divebomber Push-Ups 25 reps
Combination Crunch 30 reps
Knee Tucks 10 reps
Bootstrappers 50 reps
Push-Ups 25 reps
Seated Abdominal Tuck 30 reps
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 14
Squat Thrust 10 reps
Alternating Lunge 50 reps (25 each side)
Pike Push-Up 25 reps
Ankle Wiggles 30 reps (15 each side)
Semi-Squat Jumps 10 reps
Boxer's Delight
This routine is great for boxers and martial artists because it focuses on hand
strength, explosive power, foot speed and a solid core.
Complete as a circuit, resting only when indicated.
Repeat as necessary.
Simulated Jump Rope 1 minute
One Arm Wall Push 10 reps (5 each side)
6 Inch Crunch 20 reps
Yes Neck Nods 50 reps
Rest 1 minute
Standing Twist 1 minute
Fingertip Push-Up 10 reps
Seated Abdominal Tuck 20 reps
No Neck Nods 50 reps
Rest 1 minute
Split Jump 1 minute
Knuckle Push-Up 10 reps
Twisters 20 reps
Neck Nods 50 reps (25 yes, 25 no)
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 15
Navy SEAL PT
This workout was inspired by the US Navy Seals.
If you want to get into the spirit of things, dont sleep for 2 days, eat little and
jump into a freezing cold ocean before beginning... Not recommended.
Complete all sets of the mini-circuit before moving on the next mini-circuit.
Rest 1 minute (or as needed) between each mini-circuit.
Mini-Circuit 1: Complete 4 times without rest between exercises
Air Squat 25 reps
Divebomber Push-Up 10 reps
Pull-Up 3 reps
Dips 10 reps
Rest 1 minute...
Mini-Circuit 2: Complete 3 times without rest between exercises
Jog in Place with Arms Overhead 2 minutes
8 Count Body Builders 10 reps
Jumping Jacks 40 reps
Rest 1 minute...
Mini-Circuit 3: Complete 2 times without rest between exercises
6 Inch Crunch 20 reps
Plank 1 minute
Up Against the Wall
All you need is a wall and your ready to go.
Perform as a circuit.
Rest in between exercises as necessary so that you can concentrate on form.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 16
Repeat 2-5 times.
Handstand Hold 1-3 minutes
One Arm Wall Push (Alternating) 20 reps (10 each arm)
Wall Squat 1-3 minutes
Handstand Push-Up 5 reps
Wall Squat 1-3 minutes
Headstand Leg Raise 10 reps
Wall Push 20 reps
Handstand Walkout with Push-Up 5 reps
Rolling Thunder
Balance, coordination and strength will be tested.
Forward Roll to Squatting Position 1-5 Rolls
Hindu Squat 10 Reps
Backward Roll to Hindu Push Up Position 1-5 Rolls
Hindu Push Up 10 Reps
Repeat going back and forth 2-10 times.
Hyped-Up Hot Dog Roll
Develop strength and body awareness with this program... Can you think of any
sport, work and life activities that would be improved by the ability to sense where
your body is and perform strength movements?
Hot Dog Roll 5-10 Rolls (Stopping on Stomach)
Push Ups 10 Reps
Hot Dog Roll 5-10 Rolls (Stopping on Back)
Combination Crunch 10 Reps
Repeat 2-10 times.
Remember... these are just example programs you can follow. You are encouraged
to substitute and/or add exercises.
Don't keep doing the same thing over and over again... and make sure to focus
on your weaknesses.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 17
If you don't like a particular exercise it most likely means you are not good at it...
practice it until you get good at it.
Burpee Bonanza
The next group of exercises will focus on one of my favorite compound bodyweight
calisthenics exercises of all time... the Burpee.
Burpee workouts can work the entire body and test your endurance. Perform
these workouts as a circuit and repeat for as many sets as you wish.
If you only have a short time to workout, pick one of these workouts and
perform for a time period without rest, for example 10 minutes.
Folsom Prison "21"
A favorite among inmates. Your toughness will be measured, and we all know
what happens if you don't measure up.
Complete the number of reps for the ladder position, walk across the cell and
continue with the next set of repetitions. (1,2,3,4,5..............up to 21)
Burpees Ladder from 1 up to 21 (231 Burpees)
To make it a little bit easier....
Burpees Ladder down from 21 to 1
Burpee Plus
One thing missing with the Burpee is a pulling action... Not any more.
Repeat for sets or time limit.
Burpees 10 reps
Pull-Ups 2 reps
Keep the rest periods to a minimum... but keep good form.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 18
The Full Burpee
This workout will hit the entire body.
Repeat for sets or time limit.
Burpees 10 reps
Pull-Ups 2 reps
Combination Crunch 15 reps
Keep the rest periods to a minimum... but keep good form.
Burpee Complex
Get ready to explode!
Repeat for sets or time limit.
Burpees without Jump 10 reps
Knee Tucks 10 reps
Keep the rest periods to a minimum... but keep good form.
Bear Burpees
Your going to feel this one.
Repeat for sets or time limit.
Burpees 10 reps
Bear Crawls 1 minute
Keep the rest periods to a minimum... but keep good form.
These are just a few programs you can do based on the Burpee... Experiment and
make up your own.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 19
Bodyweight Tabata Intervals
This next section will focus on a fantastic strength and conditioning method...
Tabata Intervals.
The entire Tabata Interval per exercise is 4 minutes... 2 minutes and 40
seconds of work with 1 minute 20 seconds of rest.
You can use the Tabata Interval with just about any exercise... so be creative.
Complete the entire Tabata Interval of one exercise before moving on to the next
exercise.
When switching from one exercise to another, try to keep the interval between
exercises to 10 seconds... but it might be necessary to take a 1 minute rest
between exercises.
Here are some of my favorites...
No Frills Tabata
Hindu Squats 8 cycles
Hindu Push-Up 8 cycles
Total Tabata
Air Squats 8 cycles
Divebomber Push-Up 8 cycles
Chinnies 8 cycles
Exploding Tabata
Wall Push 8 cycles
Semi-Squat Jumps 8 cycles
Reach & Bend 8 cycles
Extreme Tabata
Burpee 8 cycles
Crunch 8 cycles
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 20
90 Squat 8 cycles
Push-Up 8 cycles
Jumping Jacks 8 cycles
These are just a few of the programs you can do based on the Tabata Protocol...
Experiment and make up your own.
Time Zones
A "Time Zone" is where you pick an exercise, or group of exercises and try to
perform as many as you can in a given time period.
The idea is to repeat the workout 2-4 times, with 1 or 2 days rest in between...
beating your rep numbers each time.
You determine your own rest periods while performing the exercises... but
remember that the idea is to do more than last time.
There is nothing more gratifying than competing against yourself... and this
method will push you to new athletic heights.
Keep good records of how many reps you perform so you know what you
have to beat the next time.
Here are some examples...
Northern Calisthenics Time Zone
Do as many as you can in 5 minutes...
Burpees
Rest 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...
Hindu Squats
Hindu Push-Ups
Rest for 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 21
Combination Crunch
Acuaman
Southern Calisthenics Time Zone
Do as many as you can in 5 minutes...
Pull-Ups
Rest 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...
Jumping Squats
Bootstrappers
Rest for 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...
Push-Ups
Knee Hugs
"Time Zones" are an excellent way to get a tremendous strength and
conditioning workout completed in a short amount of time.
Play around with the rest periods and repetitions performed per exercise... the
idea is to find the combination that will allow you to perform the
maximum number of repetitions per exercise in the time period given.
Ladders
The next section is dedicated to an excellent way to increase the overall number of
repetitions performed for certain exercises... Ladders.
A Ladder is performed by progressively increasing the number of repetitions
separated by a short rest... and then starting at the beginning and repeating the
progression.
The rest period should be the same as the previous work period.
For example... 3 steps of a 1-5 ladder would be
1.2..3...4....5.....1.2..3...4....5.....1.2..3...4....5.....
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 22
This method can be used for any exercise that you want to focus on improving.
Here are ways to group ladders together to get a full workout...
Ladder Circuits of Power
Complete the exercises in a circuit, finishing the number of repetitions for each
exercise at each step before moving on to the next step.
When you get all the way to the end... repeat.
Ladder #1
Step 1 2 3 4 5
Push-Up 2 4 6 8 10
Towel Crunch 2 4 6 8 10
Air Squat 2 4 6 8 10
Repeat 2-10 times.
For example... 2 push ups, 2 towel crunches, 2 air squats.....4 push ups, 4 towel
crunches, 4 air squats.....etc.
Ladder #2
Step 1 2 3 4 5
Pull-Up 1 2 3 4 5
Push-Up 2 4 6 8 10
Hindu Squat 3 6 9 12 15
Repeat 2-10 times.
Ladder #3
Step 1 2 3 4 5
Pull-Up 1 2 3 4 5
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 23
Burpee 2 4 6 8 10
Combination Crunch 3 6 9 12 15
Repeat 2-10 times.
Here is a descending Ladder that promises to be fun...
Descend into Hell Circuit
Do the exercises in a circuit and then repeat with descending repetitions.
Step 1 2 3 4 5
Pull-Ups 5 4 3 2 1
Dips 10 9 8 7 6
Push-Ups 30 25 20 15 10
Air Squat 50 40 30 20 10
Knee Hugs 50 40 30 20 10
Try to complete as fast as possible... but with good form.
Use the same format and substitute different exercise for variety.
Pyramids
The next section is dedicated to another excellent way to increase the overall
number of repetitions performed for certain exercises... The Pyramid.
A Pyramid is performed by progressively increasing the number of repetitions
separated by a short rest... and then working back down by decreasing the
number of repetitions.
The rest period should be the same as the previous work period.
For example... a 1-3 repetition pyramid would be 1.2..3...3...2..1.
By splitting the repetitions into smaller units you will be able to perform more
overall repetitions in the workout than if you tried to complete sets of maximum
repetitions... causing faster improvement for that particular exercise.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 24
This method can be used for any exercise that you want to focus on improving.
Here are ways to group pyramids together to get a full workout...
Pyramid Circuits of Power
By grouping exercises together, you can get a very intense workout.
Pyramid A
Step 1 2 3 4 5 6 7 8
Push-Up 1 2 3 4 5 6 7 8
Combination Crunch 2 4 6 8 10 12 14 16
Air Squat 3 6 9 12 15 18 21 24
And then work down from Step 8...
Pyramid B
Step 1 2 3 4 5 6 7 8
Pull-Up 1 2 3 4 5 6 7 8
Hindu Push-Up 2 4 6 8 10 12 14 16
Hindu Squat 3 6 9 12 15 18 21 24
And then work down from Step 8...
Pyramid C
Step 1 2 3 4 5 6 7 8
Squat Thrust 1 2 3 4 5 6 7 8
Push-Up 2 4 6 8 10 12 14 16
Knee Hug 3 6 9 12 15 18 21 24
And then work down from Paso 8...
Use the same format and substitute different exercises for variety.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 25
In conclusion...
These are just some of the possible programs that you can do using Bodyweight
Exercises and Calisthenics.
Keep in mind, the programs above are just some possible examples... not all of
the exercises listed in the book were represented.
You are encouraged to substitute exercises on a regular basis to get the
most out of your training.
Do not fall into the pattern of always using the same exercises in your workouts.
When you feel confident with an exercise... switch to a less comfortable exercise.
Here is a hint...
If you do not like a particular exercise it is probably because you are not
good at it... therefore, you should practice it more.
Do not fall into the pattern of always using the same program.
When you feel confident with a program... switch to a different program.
Here is a hint...
Do not use the same program or the same exercises for more than 2-4
weeks at a time.
Remember, Optimum Physical Training seeks to achieve strength, conditioning
and fitness excellence by the continuous improvement of all physical skills... not
specializing in the excellence of only one physical ability.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 26
Bodyweight Challenges
Every once in a while you need to test yourselves and see what your made of...
These simple looking challenges will do just that.
Make sure you keep track of how you do on each challenge over time so you can
see how you are progressing and expose weaknesses.
Pull Up Challenge
How many good pull ups can you perform in 20 minutes.
Rest as needed... but try to get as many as you can.
Push Up - Sit Up Challenge
Push Ups Max amount in 2 minutes
Rest 2-5 minutes
Straight Legged Sit Ups Max amount in 2 minutes
Only good push ups count and no other part of your body can touch the ground
other than your hands and feet.
If you rest... rest in the up position.
Only good sit ups count and don't use you hands to pull your head up and create
momentum.
Bethak Squat Challenge
Perform 100 Bethak Squats and time yourself.
Record you time and try to improve each time you take the challenge.
Shoot for 100 Bethak Squats in 3 minutes.
Burpee - Pull Up Challenge
Perform as many Burpees and Pull Ups as you can in 20 minutes.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
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Give yourself 1 point for every Burpee and 2 points for every Pull Up.
Play around with the number of each you do to find the rep combination that gives
you the most points.
Try to increase total points every time you do the challenge.
King Fish Challenge
Complete as many circuits of the following exercises as you can in 20 minutes.
Pull Ups 5 reps
Push Ups 10 reps
Air Squats 15 reps
Combination Crunches 15 reps
Keep rest periods down to a minimum and try to do more circuits than the
previous time.
Do not sacrifice quality for quantity.
Make Up Your Own Challenge
Use your imagination and come up with your own challenges to test yourself.
Go for max reps, or place a time limit and make it challenging.
If you are have trouble with a particular area of your training... make a challenge
out of it.
Train to improve on the challenge and you will watch that weakness turn into a
strength.
If you come up with one you are particularly proud of... Let me know so I can
do it!
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
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Optimum Physical Training
Special Conditioning Section
Cardio Interval Training
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Intro
Before I give examples of Cardio Interval Training Programs... I would like to clear
up some misconceptions people have about metabolic conditioning.
In Gyms around the world, people are taught to separate their strength training
from their conditioning training. The biggest concern is whether to ride the bike for
20 minutes before the strength workout... or after.
We are lead to believe that increasing the cardiovascular and respiratory
rates in a repetitive aerobic manner before or after our strength training
is somehow the key to fitness success.
However...
Many of the programs previously discussed in this book will not only improve
maximum strength, explosive power and strength endurance... but
cardiorespiratory endurance as well.
And to me, 20 minutes of increased cardiovascular and respiratory rates are 20
minutes of increased cardiovascular and respiratory rates.
This reminds me of the trick question... What weighs more, a pound of nails or a
pound of feathers?
Anyway... do not be fooled into thinking that you always have to do a
separate metabolic conditioning session to improve cardiorespiratory
performance.
If you perform the previous programs with intensity... the line between strength
training and metabolic conditioning will definitely be blurred.
I guarantee you... some of the programs in this book will raise your cardiovascular
and respiratory rates for 20 minutes while simultaneously improving strength,
power and endurance.
And in my opinion, 20 minutes of heart-pounding, heavy-breathing
strength training is better than reading a magazine on an exercise bike
for 20 minutes.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
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Now, with that being said... there are times that you want to do a metabolic
conditioning program alone.
Performing a conditioning program 1-3 times a week is a great way to
break up strength training and vary stimulus and intensity... keeping your
training interesting and effective.
Cardio Interval Training is a series, or repeated segments, of intense activity,
alternated with periods of recovery that can be either reduced activity or complete
inactivity.
For example... you could run at a fast pace for a short distance and then rest for a
certain time period before repeating, or you could run at a fast pace for a short
distance and then reduce the intensity to a jog for a certain time period before
repeating.
Dividing your workout into short, intense efforts permits you to perform a
greater volume of work at high intensity.
For example... you could perform 10 sprints of 30 seconds at near maximum
speed, whereas it would be impossible to maintain the same high speed
continuously for 5 minutes.
As you can see Cardio Interval Training allows you to repeatedly reach and sustain
a high level of intensity for a cumulative time that is greater than what you could
achieve during continuous training with the same intensity.
As with all programs, make sure to Warm-Up and Cool-Down... and modify the
programs to meet your goals, abilities and weaknesses.
Increase intensity by...
Increasing the number of repetitions
Increasing the distance
Increasing the active interval
Decreasing the rest interval
Manipulating the active to rest intervals
Increasing the total training distance
Increasing the frequency of cardio interval training
For the interest of simplicity, I will use running as the exercise of choice.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
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However, any form of exercise could be used... instead of running, you could bike,
swim, jump rope, row or any other type of activity that elevates the
cardiorespiratory rate.
Be sure to modify time, distance and intensity depending on the method
you are using and your fitness level.
Here are some example programs...
Distance Intervals
Pick a distance and perform cardio intervals with a short rest in between intervals.
DI 800
Rest 2 minutes between intervals...
800 meters 5 intervals
DI 600
Rest 1 minute between intervals...
600 meters 6 intervals
DI 400
400 meters 8 intervals
Rest 1 minute between intervals...
DI 200
200 meters 10 intervals
Rest 30 seconds between intervals...
Do not do the same interval distance every workout... mix them up.
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
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Sprint Intervals
You can perform between 10 and 20 of these short and fast intervals.
Sprint the desired distance, no more than 100 meters, and then jog back to the
starting position... Repeat.
100 meter sprint
Jog back
100 meter sprint
Jog back
Etc... until the desired number of sprints has been reached.
Timed Intervals
Pick a time and perform cardio intervals with a short rest in between intervals.
TI Long
Repeat 5 times
Run 2 minutes
Rest 2 minutes
TI Medium
Repeat 10 times
Run 1 minute
Rest 1 minute
TI Short
Repeat 20 times
Run 30 seconds
Rest 30 seconds
TI Mixed
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
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Repeat 3 times
Run 2 minutes
Rest 2 minutes
Run 1 minute
Rest 1 minute
Run 1 minute
Rest 1 minute
Run 30 seconds
Rest 30 seconds
Run 30 seconds
Rest 30 seconds
Run 30 seconds
Rest 30 seconds
Combination Cardio Intervals
Descending Cardio Intervals
with Bodyweight Exercises
The addition of Bodyweight Exercises will break up your breathing patterns...
increasing the stress that your body must overcome.
600 meters
Push-Ups 30 seconds
Rest 30 seconds
400 meters
Combination Crunches 30 seconds
Rest 30 seconds
400 meters
Push-Ups 30 seconds
Rest 30 seconds
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com
Page 34
200 meters
Combination Crunches 20 seconds
No rest
200 meters
Push-Ups 20 seconds
No rest
200 meters
Sprint Intervals with Active Rest
You can perform between 10 and 20 of these short and fast intervals.
Sprint the desired distance, no more than 100 meters, and then perform the
Bodyweight exercise before performing another sprint.
100 meter sprint
Push Ups 20 reps
100 meter sprint
Combination Crunches 20 reps
100 meter sprint
Etc... until the desired number of sprints has been reached.
3 Minute Round Intervals
This type of interval training will simulate the stress of a boxing match.
Simulated Jump Rope 1 minute
Squat Thrust 1 minute
Jumping Jacks 1 minute
Rest 1 minute
Burpees 1 minute
Split Jump 1 minute
Steam Engine 1 minute
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
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Rest 1 minute and repeat 2-5 times.
Fight for Your Life Intervals
Three intervals of 5 minutes each... tough!
Fight for Your Life #1
Jumping Jacks 1 minute
Push Up from Knees 1 minute
Alternating Jumping Lunges 1 minute
Jiu-Jitsu Sit Ups 1 minute
Burpees 1 minute
Rest 1 minute and repeat 3 times.
Fight for Your Life #2
Reach & Bend 1 minute
Standing Twist 1 minute
Burpees 1 minute
Plank 1 minute
Jumping Jacks 1 minute
Rest 1 minute and repeat 3 times.
Don't be shy... Come up with your own Fight for Your Life Intervals.
Animal Intervals
Adding Animal Calisthenics to your Cardio Interval Training will beautifully combine
strength and endurance training.
Bear Interval
Bear Crawl 10-20 meters
Walk back
Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide
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Repeat 2-5 times.
Mixed Animal Interval
Alligator Crawl 5-10 meters
Rest 30 seconds
Crab Walk 5-10 meters
Rest 30 seconds
Monkey Walk 5-10 meters
Rest 30 seconds
Repeat 2-5 times.
Use the same format to come up with your own Animal Intervals using Animal
Calisthenics.
In conclusion...
Cardio Interval Training is, and should be, intense... So listen to your body to see
when you need to back off.
Remember... Cardio Interval Training is only one of the conditioning methods you
can use for Superior Metabolic Conditioning.
Vary the intensity of your conditioning training between low, moderate and high
intensity exercise... And you will develop metabolic conditioning that is
ready for anything!