Bodyweight Workouts for Men - 75 Anytime, Anywhere Exercises to Build a Better Body

Bartram Sean. Bodyweight Workouts for Men - 75 Anytime, Anywhere Exercises to Build a Better Body 2015 [pdf 226sc 224c. 42.09mb] 75 bodyweight exercises and 40 routines designed specifically for men.Bodyweight Workouts for Men is a step-by-step guide to one of the hottest fitness trends that truly gets results. Created specifically for men, the workouts in this book can be done anywhere, anytime — gravity and body weight is all guys need.With this convenient — and free — workout method, you can say goodbye to unwanted pounds and hello to definition as you work through 75 bodyweight exercises and 40 routines that blast every muscle in the body.Full-color photos guide you step-by-step through all the favorites: squats, planks, pull-ups, push-ups, leg raises, dips, and horizontal pulls. Regressions and progressions are outlined, allowing you to adjust the exercises to match your skill level and move on to the next level when you are ready. Guidelines on stretching, form, rep frequency and holding time, resting, and structuring a program are all featured to ensure the exercises in Bodyweight Workouts for Men are done correctly and without risk of injury. Contents 005 5 Introduction 006 9 Bodyweight Basics 008 11 What Is Bodyweight Resistance Training? 010 12 Advantages of Bodyweight Resistance Training 012 14 Must-Haves and Useful Extras / How to Use This Book 014 16 Anatomical Chart 016 18 The Big Six 018 20 Squats 018 20 Lunges / Push-Ups 020 22 Burpees / Inverted Rows 022 24 Pull-Ups 024 26 Modifications 026 28 Body Angle / Stability / Range of Motion 026 28 Points of Contact / Speed 028 30 Functional Warm-Ups 030 32 Inline Lunge 031 33 Resting Squat / Trunk Stability Push-Up 032 34 Inner Thigh Mobility / Thoracic Rotation 034 36 Recovery / Foam Rolling Technique 036 38 Nutrition / Hydration 038 40 Level 1 040 43 Dead Hang/ Mountain Climber 042 44 Reverse Plank Bridge 044 46 Alternating Lateral Lunge 046 48 Standard Push-Up 048 50 Chin-Up 050 52 Close-Grip Inverted Row / Pike 052 54 Inverted Bodyweight Row 054 56 Pull-Up 056 58 Down Dog Push-Up 058 60 Burpee 060 62 Military Push-Up 062 64 Elbow Bridge 064 66 Pelvic Peel 066 68 Forward Hinge 068 70 Backward Burpee 070 72 X-Jack / Dip 072 74 Hanging Scapula Retraction / Back Lunge 074 76 Push-Up Jack 076 78 Bridge Kick 078 80 Wall Sit / Squat 080 82 Ares Workout / Perseus Workout 082 84 Round the World 084 86 Thor Workout / Super Circuit The 300 086 88 Super Circuit Five 088 90 10 to 1 / Push vs Pull 090 92 Dynamic Duos / Hi-Lo 092 94 Burn 094 96 Leg Day 096 98 Level 1 Program 098 100 Level 2 100 103 Deep Squat / Spiderman Push-Up 102 104 Front Lunge 104 106 Alternating Cross-Over Lunge 106 108 Archer Pull-Up 108 110 Hanging Leg Raise / Frog Hold 110 112 Forearm Push-Up / Hollow Body Hold 112 114 T-Stand 114 116 Hanging Reverse Curl 116 118 Shrimp Squat 118 120 Back Bridge 120 122 Pigeon Peel / Butterfly Peel 122 124 Bulgarian Split Squat 124 126 1-2 Push 126 128 Dragon Walk 128 130 Skater Jump / Archer Push-Up 130 132 Backward Push-Up 132 134 Single-Leg Burpee 134 136 Plyometric Push-Up 136 138 Stop-and-Go Push-Up 138 140 Pike Push-Up to Push-Up 140 142 Crazy 8s 142 144 Hercules Workout / Hannibal Workout 144 146 Push-Pull Pairs 146 148 Yue Fei Workout / Super Circuit Fantastic Four 148 150 Legendary Legs / All-In 150 152 Fire 152 154 Tri-Phase / Super Circuit Per-4-Mance 154 156 Tri-Set 156 158 Level 2 Program 158 160 Level 3 160 163 Handstand Walk 162 164 Hollow Body Rocker / Squat Jump 164 166 Pistol Squat / Planche 166 168 One-Arm Chin-Up / One-Arm Inverted Row 168 170 Front Lever 170 172 Single-Leg Reverse Bridge 172 174 Neo Row 174 176 Pancake Push-Up / Flutter Up 176 178 Burpee to Pull-Up 178 180 Plyometric Inverted Row 180 182 Pedal 182 184 L-Sit Chin-Up 184 186 Single-Leg Pelvic Peel 186 188 Knee Tuck Extension 188 190 T-Stand Jump 190 192 Burpee to Chin-Up 192 194 Tuck Jump Burpee 194 196 Dragon Flag / One-Arm Push-Up 196 198 Skin the Cat 198 200 Squat to L-Sit 200 202 Leg Hell 202 204 Alexander Workout / Spartacus Workout 204 206 Push/Pull Power / Vlad Workout 206 208 Foundation / Forged 208 210 Inferno 210 212 Evolution 212 214 Super Circuit The Bodyweight 500 214 216 Super Circuit Beast Mode 215 217 Redline 216 218 Level 3 Program 218 220 Index 220 222 About the Author / Acknowledgments 224 226 75 bodyweight exercises and 40 routines designed specifically for men. __Bodyweight Workouts for Men__ is a step-by-step guide to one of the hottest fitness trends that truly gets results. Created specifically for men, the workouts in this book can be done anywhere, anytime — gravity and body weight is all guys need. With this convenient — and free — workout method, you can say goodbye to unwanted pounds and hello to definition as you work through 75 bodyweight exercises and 40 routines that blast every muscle in the body. Full-color photos guide you step-by-step through all the favorites: squats, planks, pull-ups, push-ups, leg raises, dips, and horizontal pulls. Regressions and progressions are outlined, allowing you to adjust the exercises to match your skill level and move on to the next level when you are ready. Guidelines on stretching, form, rep frequency and holding time, resting, and structuring a program are all featured to ensure the exercises in __Bodyweight Workouts for Men__ are done correctly and without risk of injury. Try these bodyweight exercises and routines designed specifically for men. Bodyweight Workouts for Men is a step-by-step guide to one of the hottest fitness trends that truly gets results. Created specifically for men, the workouts in this book can be done anywhere, anytime—gravity and body weight are all guys need. With this convenient—and free—workout method, you can say goodbye to unwanted pounds and hello to definition as you work through 75 bodyweight exercises and 40 routines that blast every muscle in the body. Full-color photos guide you step-by-step through all the favorites: squats, planks, pull-ups, push-ups, leg raises, dips, and horizontal pulls. Regressions and progressions are outlined, allowing you to adjust the exercises to match your skill level and move on to the next level when you are ready. Guidelines on stretching, form, rep frequency and holding time, resting, and structuring a program are all featured to ensure the exercises in Bodyweight Workouts for Men are done correctly and without risk of injury. Bodyweight Workouts for Men is a step-by-step guide to one of the hottest fitness trends that truly gets results. Created specifically for men, the workouts in this book can be done anywhere, anytime - gravity and body weight is all guys need. With this convenient - and free - workout method, you can say goodbye to unwanted pounds and hello to definition as you work through more than 100 bodyweight exercises and 40 routines that blast every muscle in the body. Full-color photos guide you step-by-step through all the favorites: squats, planks, pull-ups, push-ups, leg raises, dips, and horizontal pulls. Regressions and progressions are outlined, allowing you to adjust the exercises to match your skill level and move on to the next level when you are ready. Guidelines on stretching, form, rep frequency and holding time, resting, and structuring a program are all featured to ensure the exercises in Bodyweight Workouts for Men are done correctly and without risk of injury "Your body and gravity are all you need to sculpt a stronger, learner, more muscular physique--anytime, anywhere. Work all your major muscles groups and blast off extra pounds with exercises that require only the weight of your body--no bulky machines, no special equipment, no expensive gym memberships." -- Back cover This guide explains the correct way to perform 75 body weight exercises and 40 routines that affect every muscle in the body. Created specifically for men, the workouts in this book can be done anywhere, anytime -- gravity and body weight is all guys need