total bodyweight routines ecourse bonus - lincoln · pdf filebefore practicing the exercises...

©Lincoln Bryden, Total Bodyweight Routines, March 2009

www.fitnesstrainingforlife.com

Total Bodyweight

Routines

By Lincoln Bryden



Fitness Training For Life Bodyweight Routines

Written by Lincoln Bryden

Lincoln Bryden April 2009.

All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, photocopying, recording or otherwise), without the prior written permission of the copyright owner of this manual.

For more information please contact:

Address :193 Canterbury Road

: Bapchild

: Sittingbourne

: Kent

: ME10 4UL

Website : http://www.fitnesstrainingforlife.com



Email : [email protected]

MEDICAL DISCLAIMER

This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your fitness regime. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper exercise guidelines. No health claims are made for this program. This exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness consultant.

If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physician’s clearance before beginning an exercise program. The American College of Sports Medicine (ACSM) recommends that apparently healthy individual who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program.

A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity.

The author and publisher shall have neither liability nor responsibility to any Person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.



Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please follow your doctor’s orders.



Fitness Training For Life Program Guidelines • Each pair of exercises constitutes a “Superset”. In each Superset, do

one set of the first exercise followed immediately by the next (A1 & A2).

– Beginners & Intermediate: Rest 30 seconds after completing the

exercises in the Superset (i.e. after A1 & A2). – Advanced: Rest as little as possible between exercises and

supersets. Rest only to take drinks of water or if whenever you feel like you need a break.

• Use the recommended lifting tempo for all exercises (except for any

holding exercises like the planks where it is just a static hold).

– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds to lower, 1 sec pause, 1 sec to lift)

• Perform each workout for 3-4 weeks, increasing the amount of sets each week. Therefore week 1 perform 1 superset, week 2 perform 2, week 3 3sets etc.

• Finish each workout with stretching for the tight muscle groups only. Warm-up • Never skip a warm-up. For a warm-up, perform this circuit 2x’s using a

2-0-1 tempo:

– 16reps of bodyweight squats – 8 reps of kneeling pushups or pushups – 8 side lunges each leg –. 8 Spiderman climbs each side



• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

Beginners Bodyweight Routines

Routine 1

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

A1 modified Press Ups (8 reps )4 – 2 - 2

A2 Hook Lift (8 reps) 3-0-1

B1 Plank (hold for 30 secs)

B2 Inline Skaters Lunge (8 each side)

C1 Upper Body Russian Twists (8 reps) 4 – 0-4

C2 Single Legged Squats (8 reps) 4 – 2-2

Routine 2

Set 1

Set 2

Set 3

Set 1

Set 2 Set 3

Set 1

Set 2

Set 3

A1 Modified press Ups (8 reps )4 – 2 - 2

A2 Step Ups (12 each leg)

B1Side Plank (hold 30secs)

B2 Split Squats with front foot elevated (8 reps) 4



-2 -2

C1 Full Press Up Starting Position (hold 30Secs)

C2 Dead Ant

Bodyweight Intermediate Routines

Routine 1

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

A1 Bulgarian Split Squats (8 reps) 4-2-2

A2 T Push Ups (8 each side) 1-1-1-1

B1Side Lunge and touch (16 each side) 1-0-1

B2 Plank walk up(6 reps)

C1 Step ups (weights optional) (16 reps each leg)

C2 Upper body Russian twists. (8 reps) 4 – 0-4

Routine 2

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

A1 Forward lunge and touch(16 each side) 1-0-1

A2 Press ups with a row (8 reps each side)

B1 hook lift (8 each leg) 3-0-1



B2 Stability ball Crunch (12 reps) 4-2-2

C1 Power Lunges (8 reps)

C2 Lower body Russian twists 8 reps (4-2-2)

Intermediate Routines Continued

Routine 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

A1 Front lunge and touch combined with side lunge and touch

A2 Offset Push Ups

B1 Power Squats B2 Lower Ab Hold C1 SIFF Lunge C2 Upper body Russian twists

Routine 4

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

A1 SIFF Squat

A2 Push Up with a row

B1Side Lunge and touch



B2 Superman Plank

C1 Step ups (weights optional)

C2Dead ant (weights optional

Exercise Descriptions

Push Ups

Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times

Inline Skaters Lunge

From a standing position bend both legs. Take the right leg out to the

side, and then bring it back into the centre. Repeat this 3 times on the



same leg and then extend the left leg up to standing, and then back

down again

Side Lunge and touch

From a standing position lunge to the side, aiming to touch the floor.

Make sure the back is straight and knees flex to protect the lower back

Dead Ant

Lying on your back, keep the lower back in the floor while you extend

one arm and one leg out in front and behind you



Modified Push Up

Offset Push Up

Perform a normal push up but have one hand slightly in front of the

shoulder and the other one slightly behind. This places a slight

rotational force on the core muscles which then requires them to work

harder.



Side plank

Rest on your elbows, make sure that you body is line from your

shoulders to your feet. Lift your hips off the floor and hold for the set

amount of time. Repeat on the other side

Step Ups

This is a great exercise for the glutes and legs in general. Choose a

step height which allows a 90° angle in the working leg. Using only the

front leg, step up onto their box, and then down.



Bulgarian Split Squats

Place the back leg onto a high step. Place your hands by your head to

encourage shoulder retraction. Lower the back leg down to the floor as

far as possible, keeping the chest up. Return to the start positon. This

is not as easy as it looks!

Split Squat Front Foot Elevated

This is a great exercise for the glutes and thighs. Place the working leg

on a step. The higher the step the harder the exercise. Lower the back

knee towards the floor as far as possible. Keep the chest up and

shoulders back. Squeeze the glutes and thighs to return to the starting

position.



Power Squats

From a squat position, jump and land back into the original position.

Make sure that you cushion the landing.

Power Lunges

From a static lunge position, jump up in the air, and change the position

of the feet. Repeat for the desired number of reps



Single Legged hip Extension

Lying in a prone position, push the hips off the floor so that the hips,

shoulder and knee are in line. Bring the opposite leg into the body.

Lower the bottom to the floor and use your glutes to extend up to the

start position

Lower Ab hold



Keeping the lower back on the floor, begin with the legs at right angles to

the body, then extend the leg away from you until you feel the lower

back coming off the floor. Push the lower back into the floor and hold for

60 seconds.

Lower Body Russian Twist

With the legs at 90° to the body rotate them to each side under control,

making sure you keep the shoulders on the floor.

Lunge and touch



From a standing position lunge either forwards, to the side or

backwards, aiming to touch the floor. Make sure the back is straight and

knees flex to protect the lower back

Superman Plank

Push Up into Row



In between each push up row the hands into the body. This is a brilliant

upper body exercise for the core and is not as easy as it looks

T Push Ups

In between each push up, rotate the body so that you form a T shape.

Again this is a great exercise for the core as well as developing shoulder

stability and upper body strength

Basic Plank

The main teaching points here is that the shoulders and hips should be

in line and the shoulder blades should be squeezed together.



Reverse Crunch

Lie on you back with your legs 90° to your body. Tilt your pelvis so that

you lift your bottom off the floor. The legs do not move! Focus on your

lower abs performing the movement



Single leged squat

A great hip extension exercise. From a standing position, flex from the knee and the hip to touch the floor. Hold this position for a couple of seconds then repeat for the desired number of repetitions

Siff Lunge

Perform a normal lunge but again keep the heel of the front leg off the

floor at all times to increase the load on the quads.



Siff Squat

Perform a normal squat but keep the heels off the floor at all times to

place a greater emphasis on the quads

Plank Walk Up



Upper Body Russian Twist



As above but this time it is the upper body that rotates and the lower

body is fixed

Bird Dog

On your hands and knees, try to keep your spine in its neutral position

while you extend one leg and one arm out in front of you.

About the Author



Lincoln has his own business, Fitness Training for Life, and has a BSc

degree in Recreation Management and Sports Science. He has been

involved in the fitness industry for 20 years and has presented fitness

and aerobic sessions all over the world, including Italy, Spain, Holland,

Germany France, Hong Kong, and Mexico.

Linx has toured the UK presenting his unique stylised sessions, and is

the creator of 20 fitness videos. In between organising his own fitness

and dance days, he had his own TV Slot on the popular Big Breakfast

TV Show, teaching streetdance fitness.

He currently works as a lecturer at London Leisure College, and was the

first instructor in the UK to gain the CYQ Level 3 Advanced Studio

instructor award.

Finally he has now launched his new health and fitness website

www.fitnesstrainingforlife.com which provides tons of free resources for

fitness instructors and class participants. He also has a blog which aims

to keep people up to date with all that is relevant in the fitness industry.

total bodyweight routines ecourse bonus - lincoln · pdf filebefore practicing the exercises...

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