Bodyweight Training Manual PDF

Forest Vance Training, Inc.
http://nogymnoexcuse.com
The No Gym? No Excuse! Bodyweight Training Manual
Disclaimer
Strenuous physical exercise can be a dangerous activity. There are inherent
risks in any physical activity, intense fitness training is no exception. The
use of professional instruction is recommended before entering into any
type of sport or physical exercise. You should become knoledgeable about
the risks involved and assume personal responsibility for your actions. The
information contained ithin this manual may or may not be accurate and
is open to interpretation.
!"## Forest Vance Training, Inc. http://nogymnoexcuse.com

!ontents
$bout Forest Vance % The &'&( )odyeight Training *anual + ,
The )est -ay To -arm .p + /
)odyeight -orkouts + 0
1onclusion + #2
$dditional 3esources + #0
"
#$out %orest &ance ' The No Gym? No Excuse!
Bodyweight Training Manual
Forest Vance is a Master of Science in Human Movement and a certified
personal trainer based out of Sacramento, CA.
.sing your on body eight to ork out is a poerful stimulus to
supplement 4 or even completely replace 4 exercise selection in your
current training program. -hether your gym membership is getting too
expensive, you5re hitting the road and have nohere to ork out, or you
6ust ant to spice up your routine, bodyeight training can help you reach
your goals faster and more effectively.

I kno that back hen I played competitive sports and asn5t yet a fitness
professional, I alays thought of bodyeight training as conditioning 4 and
never something you could use to actually build si7e and strength.
-hen I started my personal training career and learned more about the
science of program design, I reali7ed that I as 8uite rong9
)odyeight exercises can be used to take your conditioning levels through
the roof as ell as to build si7e and strength.
In this guide, I:m going to give you ne ideas for both bodyeight
exercises and some killer bodyeight orkouts. (n6oy9
$lso, once you finish this report, be sure to check out my complete
bodyeight training program at http;<<nogymnoexcuse.com
'ood luck and train hard9
Forest Vance, Master of Science in Human Movement and Certified
Personal Trainer
(
)re*ace: The Best +ay To +arm ,p
The days of running a couple of laps around the track and circling up for a
#/ minute stretching session are over. In fact, research has actually shon
that type of half=ha7ard arm=up routine to decrease performance9 It:s
time to integrate a dynamic arm=up into your exercise plan.
-hat exactly is a :dynamic arm=up:> ?ere is a definition from
.cmcrossroads.com;
"Dynamic stretcin!, according to "ur#, @involves moving parts of your
body and gradually increasing reach, speed of movement, or both.@ Ao not
confuse dynamic stretching ith ballistic stretching9 Aynamic stretching
consists of controlled leg and arm sings that take you Bgently9C to the
limits of your range of motion. )allistic stretches involve trying to force a
part of the body beyond its range of motion. In dynamic stretches, there
are no bounces or @6erky@ movements. $n example of dynamic stretching
ould be slo, controlled leg sings, arm sings, or torso tists.@
I like to define a dynamic arm=up as moving your body through a full,
functional range of motion at speed. Specific dynamic stretches, like hand
alks, could be included in this definition, in addition to things like lo
intensity calisthenics; push=ups, sit=ups, and body eight s8uats.
-
?ere:s a sample of hat you could do before a strength training session;
$ody%ei!t S&uat '()
*us+,p %it -otation '(.
*lan/ 01. Hold
-epeat 2'
-e:re moving our upper and loer body through a full range of motion, at
speed, and most importantly, through a range of motion e can control.
Dr before going for a run, e might;
Hi! "nee 2) yds
$utt "ic/ 2) yds
Carioca 2) yds
$ac/pedal 2) yds
Same idea, this arm=up is 6ust a little more specific to our run.
If you ant to static stretch, limit it to tight muscles only pre=orkout. Eost
orkout, you can static stretch to your heart:s content. $ctually, this is the
best time to increase flexibility.
&o if you:re 6ust starting out, this may not be the ay to go. You need to
have a decent base of core strength and flexibility first. I usually start
clients out ith a loer intensity static stretch focusing on tight muscle
groups and some core activation drills in the beginning. This might sound a
bit contradictory to the rest of this post, but if e have areas of our body
that are super tight or eak, stretching those areas prior to exercise can be
a good thing if it improves our movement.
.
Bodyweight +or/outs
0nter1al Training +ith 2our 3wn Bodyweight
-e already kno that interval training is tesuperior ay to train your
cardiovascular system. In an intervie I:ve done ith Scott Salasser, *S,
1S1S for the ne 3o 4ym5 3o 6'cuse7 book and AVA, Scott reveals an
ama7ingly effective interval protocol he:s used ith his athletes to produce
some phenomenal results. Scott has orked at both the &FF and Aivision #
Fevel as a strength and conditioning coach and is currently the Airector of
Eerformance at 3esults Training 1enter in Sacramento, 1$. ?ere:s a piece
of the intervie detailing the orkout e:re describing here;
"... te fact is tat 8 believe you can !et incredibly stron! aerobic po%er
development trou! interval trainin! and %at 8 call tempo runs, %ic
are basically (.. meter repeats %it a sort %al/ in bet%een for recovery.
9nce you !et in better sape, rater tan %al/in! for recovery you can do
some li!t calistenics li/e pus ups or sit ups, and ten run anoter (...
:ou %ant to remember to /eep it at about ;)< =of ma'imum speed> or
sli!tly belo% because %e are tryin! to train aerobically + tat means %e
are tryin! to !et te eart rate up but prevent !ettin! it from !ettin! too
i!. So %e?re !oin! to stay at ;)< or belo%."
4
Scott goes on to talk about the best ay to structure this orkoutG starting
ith H=#" repeats and moving up from there as your endurance increases.
So a orkout might look like;
#. 3un #""m
!. -alk /"m
I. 3epeat 0=#/ times
You could progress to;
#. 3un #""m
!. #" push ups, #" sit ups, etc.
I. 3epeat 0=#/ times
'ive this orkout a try for yourself ... you:ll be pleasantly surprised.
5
The 677 Burpee !hallenge
$re you looking for a ay to get a 8uick full body orkout on a daily basis
for the next #"" days> ?o about getting in spectacular condition in the
process ith nothing but your on bodyeight> You need the 677 $urpee
challenge.
The rules are simple; start ith one burpee on day one, to burpees on
day to, and keep going :till you hit #"" burpees on day #"". If you miss a
day, you can make it up, but you:ve gotta double up the next day. &ot so
fun, because burpees pretty much suck. $lso, you don:t have to do them all
at once = you can break your daily total up into manageable chunks if you
have to.
Take the #"" burpee challenge and in 6ust over three months you:ll be in
great shape, probably have a little less body fat and a little more muscle,
but most importantly, you:ll be in the elite company of those ho:ve
completed the #"" burpee challenge.
8
6- Minute Body +eight and !ardio Beach +or/out
#. 3un ,""m Babout #<, mileC
!. #/ burpees Bif you can:t do burpees, you can substitute full or knee
push=upsC
I. 3un ,""m
,. !" V=ups Byou could also do regular sit=ups or crunchesC
/. 3un ,""m
2. !/ Split S8uat Jumps Bregular lunges if the split s8uat 6umps are too
tough for youC
0. 3un ,""m
H. 3est and repeat
67
9iller )ush ,p #nd :it ,p +or/out
*aybe you:re stuck in a hotel ithout a orkout room. *aybe your car
broke don and you can:t get to the gym. *aybe you:re trying to increase
your Eush .p or Sit .p numbers and you 6ust need a shock to your system
to catapult you back into progress mode.
In any case, here:s a great orkout based on to of the most rudimentary,
:no e8uipment re8uired: exercises around = the Eush .p and the Sit .p;
#" Feet (levated Eush .ps
#" Super Slo Sit .ps B/ seconds up, / seconds donC
#" ?indu Eush .ps
#" )icycle 1runches
#" 1lose='rip Eush .ps
#" Sit .ps = feet unanchored
#" Eush .ps -ith Tist
#" Sit .ps = Feet $nchored
#" 3egular Eush .ps
#" Floor 1runches
-oo/ie Version + repeat se&uence ( time + (.. reps total
Vet Version + repeat se&uence 1 times + 1.. reps total
6'treme Version + repeat se&uence ) times + ).. reps total
66
The 677 )ushups !hallenge
Aoing #"" consecutive pushups seems to be a benchmark of sortsG I:ve
even heard trainers say that if you can do #"" pushups in a ro, everything
else ill kind of :take care of itself: fitness=ise. -hile I:m not convinced
this is entirely true, I do agree that taking the #"" pushup challenge is ell
orth your time = even if it:s 6ust to say :ya did it. ?ere are the details;
The basis of the program is five sets of pushups three times a eek for a
six eek period. The number of pushups you do in each orkout is based
on a max pushup test done at the beginning of the program. The goal of
the program is, obviously, to get you to #"" consecutive pushups in six
eeks.
Dne thing is for sure; there:s been a lot of bu77 about the challenge in the
online community over the last year or so. $t minimum, you:ll end up fitter,
stronger, and in better shape at the end = and you:ll be in the small
percentage of folks ho can claim #"" consecutive pushups9
6
;- Minute #$s; +or/out
Dne of the biggest :problem areas: for the vast ma6ority people is the
midsection. To get you started, here:s an ab orkout you can do in 6ust five
minutes Bor even lessC anyhere ith nothing but your on body eight;
3everse Sit .ps
;I" Elank ?old
Move from te Sit ,p to te *lan/ %itout rest. ,pon completin! te *lan/
old, rest about 1. seconds and repeat te se&uence t%o more times for a
total of tree sets of eac e'ercise.
6"
- Minute )ush ,p +or/out
)urn out your chest, shoulders and triceps ith this Eush .p orkout you
can do in five minutes or less;
6. 0ncline )ush ,ps < Max =eps
(levate your feet on a bench or chair. Keep your abs nice and tight and
body in a strait line. Ao as many reps as possible.
8mmediately follo%ed by0
. =egular )ush ,ps < Max =eps
Same form checkpoints apply = try starting the movement on the ground
and pushing yourself up to get into proper alignment.
8mmediately follo%ed by0
". >ecline )ush ,ps < Max =eps
Ao this set of Eush .ps ith your hands on the chair or bench and your feet
on the ground.
6(
;No E?uipment Needed; @eg +or/out
8ma!ine tis0
You:re on a business trip. You try to book a place ith a orkout facility,
but you simply don:t alays have control over the places you stay. You:re
gone on your favorite = or least favorite, depending on ho you look at it =
day of the eek = leg day99
'ood nes; orking your legs hard ithout any e8uipment, if you kno
hat you:re doing, is actually pretty easy. You can blast those pins ithout
added eight of any kind. Try this orkout;
-arm up first ith /=#" mins of light activity, then;
Start ith !" body eight s8uats
Ao #/ step ups per leg
Ao #" lunges per leg
Finish ith #" s8uat 6umps
-epeat tis circuit 2+1 times as fast as you can
6-
!onclusion
I hope you en6oyed the &o 'ym> &o (xcuse9 )odyeight training manual.
Incorporate the orkouts in this manual into your existing routine to turbo=
charge your results today.
This manual is by no means meant to be an exhaustive guide to
bodyeight trainingG it:s 6ust meant to serve as a starting point and to get
the ideas moving in your head about hat is really possible. If you have
additional 8uestions about ho to perform any of the exercises properly, if
you:d like more orkout ideas + you:ll love my complete bodyeight=based
training program + learn more about it at http;<<nogymnoexcuse.com.
Thanks for reading and talk to you soon9
%orest &anceA M:A !)TA =9!
6.
#dditional =esources
Body+eight:trengthTraining.com B *y blog about bodyeight
trainingG articles and videos ith bodyeight exercises, orkouts, training
tips and much more
9ettle$ellBasics.net B *y site about the basics of kettlebell training 4
great compliment to your bodyeight orkouts9
%orest&anceTrianing.com B -ebsite for my personal training and fitness
boot camp business based out of Sacramento, 1$
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Forest Vance Training, Inc.

The No Gym? No Excuse! Bodyweight Training Manual

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