FITNESS COLLECTION: Bodyweight Training + Hiit Training: Fitness Training and Workout Motivation: Improve your body shape and reach your fitness goals with your Personal Workout Program

This manual is the most complete and updated guide about “Bodyweight Training” and “HIIT Training” available. Not only it is the summary of everything you need to know about getting in shape, burning fat, building muscles and maintaining your condition but also it is a scientific workout program designed to provide maximum results with minimum effort. The strength of this book is its integrity: Fitness Academy doesn’t want to sell to you a new revolutionary method or magical solutions. We prefer to present you the subject in a scientific and objective way, in order to give you the necessary knowledge to train correctly and effectively. Bodyweight Training is the authoritative resource to sculpt your body anywhere, without weights and machines. HIIT stands for High Intensity Interval Training. The most efficient and diversified exercise that helps you reach your fitness goals and maintain your best physical condition with intense and effective short workouts. Studies show that HIIT Training and Bodyweight Training are the best activities for: • Body recomposition: burn fats, define your muscles and start the process for muscular hypertrophy. • Improving all the primary physical skills, like resistance, power, strength and agility. • Improving your physical condition, making you feel healthier and younger (biological rejuvenation). In this program Fitness Academy presents one of the most effective weight loss training plan using High Intensity Interval Training that takes only few minutes per day. HIIT workout is scientifically proven to be an efficient cardiovascular training for burning fat and increasing muscle mass. If you have never done a single Push-Up before or want to step up your Training Sessions, improve your Fitness Levels and get through the highlands, this guide will show you how to achieve your fitness goals in half time! Contents: How to be slim, agile, strong, muscular, and healthy Targeting for all muscle areas, upper and lower: arms, chest, shoulders, back, core, quadriceps, back thighs muscles, gluteus, and calves All the most effective bodyweight that can be done anytime and everywhere. This guide doesn't only mean to show you the best techniques to get guaranteed and lasting results in the shortest time, but most of all it wants to make you a complete and autonomous athlete Scientific and detailed explanations for every exercise Customized routines and effective recommendations, provides contents and offers approachable passages for beginner, intermediate, and advanced users ALL YOU NEED TO KNOW ABOUT EXERCISE THE BODY AND BRAIN RESPONSE TO WORKOUT EXERCISES THE BODY PHYSIOLOGIC RESPONSE TO CALISTHENICS EXERCISES BASIC TERMINOLOGIES ASSOCIATED WITH BODYWEIGHT WORKOUTS HOW TO GET THE BEST OUT OF YOUR WORKOUT DECIDE WHEN TO WORKOUT AND HOW MUCH TIME YOU CAN TRULY SPEND TRAINING REST, RECUPERATE AND REPEAT GET A JOURNAL AND KEEP TRACK OF YOUR PROGRESS EAT WELL, GAIN MORE BODYWEIGHT TRAINING AND CALISTHENICS WORKOUT COMPARISON BETWEEN CALISTHENICS AND FREE WEIGHT TRAINING HERE IS WHAT YOU GET FROM CALISTHENICS WORKOUTS BENEFITS OF CALISTHENICS PARTS OF THE BODY TARGETED DURING BODYWEIGHT (CALISTHENICS) WORKOUT CALISTHENICS PHILOSOPHY OF STRENGTH TRAINING MANAGING HEALTH AND ACCIDENT RISK WITH CALISTHENICS TRAINING THE NERVOUS SYSTEM AND MUSCULAR SYSTEM BULK UP YOUR MUSCLE MASS (HYPERTROPHY) WITH THE SET AND REPS THEORY. BUILDING STRENGTH AND MUSCLES WITH CALISTHENICS. DEALING WITH PLATEAU IN CALISTHENICS EXERCISES. UPPER BODY CALISTHENICS WORKOUT PUSHUP AND VARIATIONS HOW TO DO A REGULAR PUSHUP PROPERLY DIAMOND PUSHUP STAGGERED PUSHUP CLAP PUSHUP SUPERMAN PUSHUP PULL UPS CHIN UPS AND ITS VARIATIONS DIPS. LOWER BODY BODYWEIGHT WORKOUT WITH CORE AND CARDIO CALISTHENICS WORKOUT PLANKS LEG RAISE LUNGES WALL SIT SQUATS CRUNCHES REVERSE CRUNCH TWIST CRUNCH OR RUSSIAN CRUNCH BICYCLE/BICYCLE CRUNCHES JUMPING JACK MOUNTAIN CLIMBERS JACK KNIFE SIT-UP L-SIT BURPEE FULL BODYWEIGHT WORKOUT WITH ADVANCE CALISTHENICS EXERCISES HANDSTAND PUSHUP SINGLE HAND SUPERMAN PUSHUP PLANCHE Clap Pull up Muscle up HUMAN FLAG CALISTHENICS ENSURING A SUCCESSFUL WORKOUT ROUTINE CALISTHENICS ACHIEVING WEIGHT LOSS AND DEVELOPING SIX PACKS WITH CALISTHENICS BODY BUILDING MUSCLE HYPERTROPHY AND STRENGTH TRAINING WHAT YOU SHOULD KNOW UNDERSTAND WHAT YOU NEED WARM UP AND COOL DOWNS DIET FOR MUSCLE HYPERTROPHY SETTING GOALS CONCLUSION FREQUENTLY ASKED QUESTIONS Introduction What is HIIT? HIIT BENEFITS EFFECTIVE WEIGHT LOSS Quick, FLEXIBLE, AND FUN LOSE FAT, NOT MUSCLE IMPROVED HEART HEALTH HOW HIIT WORKS Get Rid of More Fat in Lesser Time HOW YOUR BODY MOVES DURATION VERSUS INTENSITY FIT TESTS AND RESULTS THE ONE-MILE TEST: RUN OR WALK THE UPPER-BODY TEST: PUSH-UPS THE LOWER-BODY TEST: WALKING LUNGES YOUR HIIT KIT LIST Using Tools and Toys Why Use Tools and Toys? Tool and Toy Safety HIIT AND OTHER FORMS OF EXERCISE HIIT VS CIRCUIT TRAINING HIIT VS LISS Who Is HIIT For? The Trained Individual The Untrained Individual The Busy Individual BEFORE STARTING HIIT HIIT Versus Continuous Training Diving Into HIIT HEALTH AND SAFETY looked at by a specialist or a master. WORKOUT INTENSITY GUIDE THE WORKOUTS THE 4-MINUTE FAT-BURNER HIIT THE 5-MINUTE HIIT WORKOUT THE 7-MINUTE HIIT WORKOUT BEGINNER‘S HIIT WORKOUT PARK BENCH HIIT WORKOUT EXERCISE 2: BENCH PUSH-UP EXERCISE 3: STEP IT UP EXERCISE 4: ARM DIPS EXERCISE 5: STEP-UP KNEE LIFT EXERCISE 6: V-CRUNCH HOME HIIT CIRCUITS EXERCISE 4: TOUCH THE FLOOR DROP EXERCISE 5: AB LEG LIFT TONER EXERCISE 6: HIGH AND LOW MOVE THE GET STRONG HIIT WORKOUT SHRINK THAT BELLY HIIT WORKOUT THE SUPER BODY SCULPTOR HIIT WORKOUT EXERCISE 1: POWER SIDE-TO-SIDE BLAST EXERCISE 2: IRON MAN PUSH-UP EXERCISE 3: JUMPING LUNGE EXERCISE 4: ROCK HARD ABS EXERCISE 5: MOUNTAIN RUNNERS EXERCISE 6: PRISONER JUMP SQUATS THE SUPER BODY SCULPTOR HIIT WORKOUT EXERCISE 1: POWER SIDE-TO-SIDE BLAST EXERCISE 2: IRON MAN PUSH-UP EXERCISE 3: JUMPING LUNGE EXERCISE 4: ROCK HARD ABS EXERCISE 5: MOUNTAIN RUNNERS EXERCISE 6: PRISONER JUMP SQUATS RUNNING HIIT WORKOUT THE FREE WEIGHTS HIIT WORKOUT THE SKIPPING HIIT WORKOUT EXERCISE 1: LEFT LEG HOP SKIP EXERCISE 2: SQUAT JUMP ROPE EXERCISE 3: DOUBLE-FEET SKIP EXERCISE 4: HORIZONTAL AB JUMP EXERCISE 5: RIGHT LEG HOP SKIP EXERCISE 6: ULTIMATE AB MOVE THE SKINNY JEANS IN 3 MOVES HIIT WORKOUT EXERCISE 1: SKINNY JEAN JUMP EXERCISE 2: SHAPE YOUR BOTTOM LIFT EXERCISE 3: JEAN CURTSY THE CALORIE-BURNING CHAIR HIIT WORKOUT Some HIIT Tips for Beginners Incorporating HIIT Intervals Into your Routine Common HIIT Mistakes Role of Recovery in HIIT Benefits of Recovery Types of Recovery Signs of Overtraining HIIT Diet Choosing Meals Cash Saving Tips Conclusion