Pocket Workouts

2015

N.Rey | darebee.com

100 workouts
1. Abs of Steel
2. Abs Unlocked
3. Abs Upgrade
4. Armor Abs
5. Code of Abs
6. Express Abs
7. Five Minute Plank
8. Good Morning, Abs
9. Ironclad Abs
10. Power Abs
11. Supernova
12. Bacon
13. That Escalated!
14. Cardio & Core
15. Cardio Hop
16. Cardio Light
17. Cardio Rock
18. Chase
19. Chisel
20. Contender
21. Dash
22. DNA:Rewrite
23. Extractor
24. Forge
25. Heist
26. Hell Raider
27. Jacks
28. Power Burpee
29. Quick Silver
30. Rebel
31. Reboot
32. Roaster
33. Scout
34. Skier
35. Spy

36. Torch
37. Ultimate Burn
38. Aim to Misbehave
39. Armageddon
40. Arms of Steel
41. Bodyguard
42. Body Hack
43. Bootcamp
44. Boss Fight
45. Boulder
46. Bounty Hunter
47. Boxer
48. Centurion
49. Combat Strength
50. Commando
51. Crucible
52. Dragon Slayer
53. Equalizer
54. Fremen
55. Gambit
56. Gladiator
57. Golem
58. Gravity
59. Guardian
60. Hercules
61. Homemade Back
62. Huntsman
63. Leg Day
64. Legs of Steel
65. Odin
66. Paladin
67. Plan B
68. Power Flow
69. Power Mode
70. Primal

71. Push, Squat,

Repeat
72. Reaper
73. Reclaimer
74. Savage
75. Sculptor
76. Spartan
77. Super Soldier
78. Titan
79. Viking
80. Anchord
81. Balance &
Coordination
82. Bowman
83. Far Point
84. Inner Warrior
85. Liber8
86. Origami
87. Stakeout
88. Express
89. Coffee Break
90. Gamer
91. Hand
92. Movie Night
93. Office
94. Sofa Abs
95. Star Master
96. Wake Up!
97. Knee
98. Lower Back
99. Man Down
100. Neck

Introduction
Bodyweight training may look easy, but if you are not used to it, its very
far from that. It is just as intense as running and it is just as challenging
so if you struggle with it at the very beginning, its perfectly ok you will
get better at it once you start doing it regularly. Do it at your own pace
and take longer breaks if you need to.
You can start with a single individual workout from the collection and
see how you feel. If you are new to bodyweight training always start any
workout on Level I (level of difficulty).
You can pick any number of workouts per week, usually between 3 and 5
and rotate them for maximum results.
Some workouts are more suitable for weight loss and toning up and
others are more strength oriented, some do both. To make it easier for
you to choose, they have all been labelled according to FOCUS, use it to
design a training regimen based on your goal.
High Burn and Strength oriented workouts will help you with your weight,
aerobic capacity and muscle tone, some are just more specialized, but it
doesnt mean you should exclusively focus on one or the other. Whatever
your goal with bodyweight training youll benefit from doing exercises
that produce results in both areas.
This collection has been designed to be completely no-equipment for
maximum accessibility so several bodyweight exercises like pull-ups
have been excluded. If you want to work on your biceps and back more
and you do have access to a pull-up bar, have one at home or can use it
somewhere else like the nearest playground (monkey bars), you can do
wide and close grip pull-ups, 3 sets to failure 2-3 times a week with up to
2 minutes rest in between sets in addition to your training. Alternatively,
you can add pull-ups in the be
ginning or at the end of every set of a Strength Oriented workout.
All of the routines in this collection are suitable for both men and women,
no age restrictions apply.

Design your training regimen

Goal: Slim down and tone up
Select workouts for high burn these are the workouts you are
looking for.
If you want to slim down, putting some extra muscle on will help you
burn more, naturally (muscles are very high maintenance and will
burn extra calories with every move you make) so strength workouts
shouldnt be completely ignored.
Its worth mentioning that women wont be able to bulk up, not
naturally and not without any supplements, due to the much lower
levels of testosterone present in the female body. The best we can
hope for is nice muscle tone and a tight well, stuff and everything.
Important: Without dietary adjustments you will get fitter, but you
wont lose body fat %, unfortunately. You cant out train a bad diet
you cant train and eat junk and hope that it will cancel out, you would
have to train on athlete level and very few people can do that. If you
are not running 10K daily and doing another bodyweight session after
that, you will have to mind what you eat if your goal is to slim down.
Also very important: you can lose weight when you are on a diet
and see it on the scales, you gain muscle as well as lose body fat
% when you diet and exercise. If you work out, dont use the scales,
unless they have BF% meter in them, to measure your progress. Take
pictures of yourself either daily or once every few days to track how
you are doing and if you need to change anything like training more or
eating less, yes. Alternatively, judge by your clothes if you need new
clothes, you are doing well.

Goal: Build muscle and tone up

Select workouts for strength these are the workouts you are
looking for.
If you want to build up muscle, you want to do more of strength
training but an occasional high burn on HIIT workout will help you
reduce your body fat % even further and let you see better muscle
definition.
To gain weight, especially if you are skinny, as well as exercise
(options above) you will need to eat a lot more than you do now,
eat regularly (every 2-3 hrs) and eat quality food. Just eating a lot
in general wont do it your body cant get anything useful out
of junk food, sweets, pizza and beer. In order to build muscle, you
need muscle building material high protein rich food and complex
carbohydrates.
Make sure your diet is based around real food, e.g., chicken breasts,
turkey, fish, pork loin, steak, eggs, milk, cheese (in moderation),
low fat plain yogurts, cottage cheese, sweet potatoes, oats and
oatmeal, quinoa, spinach (all leafy greens), broccoli, kale, cauliflower,
mushrooms, apples, pears, oranges, berries, tomatoes, cucumbers,
peppers, rice, pasta, beans and lentils, olive oil, seeds, nuts and nut
butters.

Goal: Build abs and strengthen midsection

Your midsection and your hard core abs, if you are looking for those,
depend on your overall body fat percentage. Where your body will be
emptying those fat cells is down to your disposition and body type but
it often starts from the top down.
You have two options to get rid of the belly: starve your body for
resources to force it to dig into the reserves (itll do it after its out
of other options) or do high burn cardio workouts, HIIT workouts are
best these are also known as belly torches. You want to do both for
better and faster results.
Select workouts for abs or high burn these are the workouts you
are looking for.
You can still do ab work to strengthen the muscles. The more muscles
you have underneath your belly, the more youll burn during your cardio
workouts. Muscles, in general are pretty high maintenance energy
(calories) wise. Just doing crunches wont do anything (at least on
the surface) for you and theres no study anywhere thats shown a
correlation between training a particular body part or body area and a
reduction in the fat stored there.
The same exact ab work will eventually force your body into
optimising and youll see less and less of an improvement with each
session unless you change things up and/or increase the numbers. So
its always a good idea to do different ab work to keep your muscles
challenged and the moment you begin to find one ab exercise easy,
increase the load or intensity to make it more effective. If you are
breezing through your ab workout you can be sure its not working: if
you think about it, why do our bodies change? Because they have to,
to make it easier for us to live.
To make any ab exercise harder, you can either add weights (do situps or sitting twists with dumbbells) or just do it slower, a lot slower.
Going from easier exercises like crunches to more advanced ones like
moving planks, for example, will also work.

Modifications / Exercise Alternatives

If you are recovering from an injury, have a mild disability that prevents
you from doing certain moves, have bad knees or are suffering from
back pain and you want to avoid high impact exercises but you still
want to stay active and try some of the workouts from this book, try
these modifications.
The modifications will also be suitable if you are trying to keep the
noise you make to a minimum its handy if you live in an apartment
and your neighbours are not very understanding people.

Difficulty Levels:
Level I: normal
Level II: hard
Level III: freaking murder

1 SET

10 jumping jacks
20 high knees ( 10 each leg )
40 side-to-side chops
( 20 each side )
10 squats
20 lunges ( 10 each leg )
10-count plank (hold while
counting to 10)
20 climbers ( 10 each leg )
10 plank jump-ins
to failure push-ups
( your maximum )
Up to 2 minutes rest
between sets:
30 seconds,
60 seconds
or 2 minutes its up to you.

Important: dont go from zero to hero. Do what

you can but dont push yourself too hard too
fast, just because you can do something on a
harder level doesnt mean that you should. On
level I all push-ups can be done on your knees.
Before you start: Look over the workout you
chose to do and make sure you understand all
of the exercises illustrated so it doesnt slow
you down once you have started.
Video Exercise Library
http://darebee.com/exercises

Abs of Steel Workout

Abdominal muscles are body armour. They help protect your

vital organs from damage. They keep your body performing
at maximum and, when the clothes come off, they make you
look terrific. This workout is the anvil where that armour is
fashioned.
Tip: Always exhale when you perform any exercise that tenses
the abs. This flattens your lower stomach and brings the
abdominal muscles into proper alignment, increasing the pull
exerted on them which strengthens them faster.

Abs & Core

Abs Unlocked Workout

There are four major muscle groups that constitute the

abdominal muscle wall and each of them does something very
specific. In no particular order they are Rectus Abdominis (the
frontal abs which can also be divided into upper and lower
abs and make up the six-pack), External Abdominal Obliques,
Internal Abdominal Obliques and Transverse Abdominis which
we most popularly refer to as core. The Abs Unlocked workout
works them all.
Make it harder: Reduce the rest time between sets to 90
seconds and challenge your bodys ability to recover.

Abs & Core

Abs Upgrade Workout

Abs are not just the engine that powers some of your most
energetic movements, they also play a vital role in protecting a
vulnerable part of your body. The Abs Upgrade workout works
each of the four major abdominal muscle groups for that all-in
feeling.
Make it better: Add some light ankle weights to this for an
improved feeling.

Abs & Core

Armor Abs Workout

A strong abdominal wall affects everything. The way you sit.

How you walk. Your performance in every kind of sport. How
quickly you get tired and how smoothly you move. This is a
workout that presses all the right buttons, helping you tone
up and build your abs, plus come summer youre going to be
thankful you did it.
Tip: The secret to better abs, faster lies in alignment. If you can
remember to pull in and tighten your lower abs every time you
perform an ab exercise you will see great results, faster.

Abs & Core

Code of Abs Workout

The code, the source code. Strong abs are not just the engine
that powers your every move nor are they just the armour that
protects some of your vital organs. Theyre also the scaffolding
that supports your spine. In short theyre really important.
Thats why you need them. Plus they make you look cool when
you take your shirt off.
Tip: When performing each of the exercises here consciously
tighten your lower abs, flattening your stomach and aligning the
abdominal muscle wall, for better results.

Abs & Core

Express Abs Workout

There are four main muscle groups that make up the ab wall in
its totality and Abs Express is designed to help you test each
one of them for better, faster results. When it comes to building
quality abs there really is no shortcut. This set of exercises will
help you get there, all you have to do is put in the time and do
the work.
Make it harder: Add some light ankle weights and feel your abs
burn just a little bit more.

Abs & Core

Five Minute Plank Workout

Training the abdominal muscle group is no easy task. The

muscles do not all respond to training at the same rate and
there is a core group of abdominal s, running beneath the
external ones with muscle fibres pointing the opposite way.
This makes for a core picture which no single exercise can
adequately address which helps explain why strong abs are
hard to attain, which makes them an aim to strive for.
Tip: To gain the maximum out of your time in this exercise
tense your abdominal muscle group at each rep.

Abs & Core

Good Morning, Abs Workout

Abs are core to any kind of workout and this Morning abs
routine can be performed first thing int he day before you get
out of bed or last thing at night before you close your eyes and
unplug from the conscious world. Ok, you cant be cozily tucked
in under the blankets and do it, but youve worked that bit out
already.
Make it harder: Do it twice in the day, both morning and night.

Abs & Core

Ironclad Abs Workout

What you really want to do with your abs is transform them

into a wall of protective, empowering muscle. There is no real
shortcut you can take here. You need to do the work and feel
the results. The Ironclad abs workout is perfect for giving you
the results you need.
Make it better: Keep your head off the floor and your chin on
your chest for every exercise where you lie on your back.

Abs & Core

10

Power Abs Workout

The abdominal muscle wall is made up of four, distinct muscle

groups: obliques (interior and exterior), front abdominals (rectus
abdominis), and core abdominals (transverse abdominis). The
Power Abs workout uses exercises that activate all of those
muscle groups helping your body develop a powerful abdominal
wall that will take your physical ability to an entirely new level.
Perfect for those looking for an abs workout that will use
every ab wall muscle group, it is also useful for leveling up on
physical performance by unlocking the bodys full potential.

Abs & Core

11

Supernova Workout

Supernovas are super-bright stars in the celestial horizon,

burning high with energy being released, and this workout is
designed to make you one on Earth with the kind of six-pack
thatll get you noticed.
Tip: A moving plank challenges your core and helps you develop
greater stability. Make sure your abs are tense throughout the
movement.

Abs & Core

12

Bacon Workout

Also known as The Belly Burner workout this is designed to

make you lean and mean. You will work up a sweat doing it.
Your body will feel numb, your lungs will feel on fire and you will
feel like youre being put through your paces. But you know
its worth it, and youre doing it for bacon. How cool is that?
Tip: You can take the entire set up a notch and do your legs a
favour by making sure your heels never touch the floor on any
of the exercises. That means doing everything on the balls of
your feet, at all times. Your legs will love you for it later.
...Much Later.

high burn

13

That Escalated! Workout

There are days when all you want to do is empty your mind
and then empty your body into an activity that simply works
you physically until youre done. Well, look no further than this
workout for that. It may not appear very challenging at first
glance but you will find that it presses all the right buttons.
Make it better: Speed up the jumping jacks, pulling your arms
down to your sides, instead of letting them drop down, and then
work your muscles to stop them from slapping against your
thighs, increasing the effectiveness of the workout on your
upper body.

high burn

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Cardio & Core Workout

At the core of every great athletic performance lies a strong

core (pun unintended) and great cardiovascular conditioning.
While aerobic performance determines just how much oxygen
in each breath you take is really absorbed by the lungs and
transferred into the bloodstream to be taken to the organs that
need it, cardiovascular fitness is the ability of the heart and
lungs to get all the blood circulating quickly enough through the
body to supply oxygen to the organs and tissues that need it
most.
Make it better: When performing High Knees bring your knees
to waist height for that very special burn on your calves and
lungs.

high burn

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Cardio Hop Workout

A cardio-burn workout doesnt necessarily have to hit insanity

levels to work. As a matter of fact one that doesnt and still
gets your body moving and your circulation going is ideally
suited for doing as often as possible. The Cardio Hop workout
is specifically designed in coordination with the NHS (British
National Health service) specialists to deliver a workout that
can be done any place anywhere to get your heart rate up. All
you need is a little space and just a little bit of time and youre
good to go.

high burn

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Cardio Light Workout

There are times when you want to workout and barely have the
energy to get going. For those times the Cardio Light, will get
you buzzing in just the right way. Designed to get your body
going and your heart thumping without pushing you too hard,
this is just the kind of go-to workout you go to, when youre low
and really need a pick-me-up.
Make it better: Move arms and legs in unison when marching.

high burn

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Cardio Rock Workout

Raising your game in the cardio stakes is easy. All you need to
do is to load large muscle groups quickly, ask them to perform
under pressure and give them just enough time to recover
before you ask them to do it all again. The Cardio Rock workout
utilizes relatively few exercises in quick succession to achieve
just that. Get into the sweat zone and feel your muscles heating
up and your body burning at a high level as you go through one
exercise after another in quick succession with the Cardio Rock
workout.

high burn

18

Chase Workout

When youre being chased you need to run. Your body requires
strong muscles, powerful tendons, a cardiovascular system
that will really get your heart pumping and your blood flowing
to all the right muscle groups, plus you need your aerobic
performance, your VO2 Max volume to be as near as optimal
as possible. Chase does all of that, plus, since the difference
between chasing and being chased is separated by a hairs
breadth, it really prepares you for the times when you will need
to be the one doing the chasing.
Make it harder: When doing flutter kicks keep your chin on your
chest and make it a little harder on your abs.

high burn

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Chisel Workout

Getting that chiseled physique requires patience, perseverance

and the ability to put in the time one day after another. Chisel, of
course, is the workout thatll help you do all this. A combination
of aerobic and strength exercises it works all the major muscle
groups so that your body keeps on changing the way you want
it to.
Make it harder: Two minutes rest time is way too much. Make it
half that and feel your aerobic.

high burn

20

Contender Workout

One of the hardest things you can do is get into a ring and
go a few rounds. Beyond the fact that there is the inevitable
exchange of blows you are pushing your entire body to the limit
with no room to ease off, no matter how much your muscles
ache or your lungs burn. As a physical test the Contender takes
you through one exercise after another, slowly loading each
muscle group and then asking you to exercise even as fatigue
tags at you. Well, there is no exchange of blows taking place, so
dig deep and feel the burn.
Make it harder: Work to complete each exercise as fast as
possible without compromising the quality of the technique.
This will help load your aerobic performance helping you feel
the aerobic load boxers feel in the ring.

high burn

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Dash Workout

Building up speed relies on forcing muscles to undergo a few

adaptive changes. There are two parts to becoming lightningfast, the first part requires developing the muscle structure
itself, increasing the number of neurons and developing fasttwitch action fiber. The second part requires strengthening of
all the supporting muscle groups and tendons that help major
muscle groups perform. The DASH workout is designed to help
you develop both. Each exercise is performed at full speed.
Make it harder: Reduce rest time to one minute for a full
challenge to your aerobic performance.

high burn

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DNA:Rewrite Workout

What if you could transform yourself into the kind of physically

capable person you want to be? How would you rewrite your
DNA? This is a workout that helps you explore the possibilities
lying at the boundaries of your capabilities.
Make it better: When youre doing lunge step-ups lean your
upper body back so your abs come into play, balance your
center of gravity over your hips and that creates a dynamic
stress position that also works your hamstrings, lower back and
glutes with each knee raise.

high burn

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Extractor Workout

There are some days when all you want to do is go through a

workout where you do not have to think much, or concentrate
hard. You take yourself out of the picture and let your body do
its thing. The Extractor workout is just the thing that will do that
for you.
Make it better: When performing jumping lunges clear the floor
by at least a foot each time, upping the pressure on your quads.

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Forge Workout

Some workouts make you sweat and some others get you
started on the journey to forge yourself into the best version
of you, you can be. The Forge workout is definitely one of
the latter. Combining fast moving cardio exercises with body
combat moves it tasks major muscle groups to move gracefully,
under pressure. Add some solid core work and an eccentric/
isometric challenge at the end and you end up with a great way
to shape your body in the way you want it to.
Make it better: Perform all standing moves on the balls of your
feet.

high burn

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Heist Workout

Some workouts are chosen and some workouts choose you. If

youre doing The Heist workout you will see what that means.
There is an overlap between anaerobic and aerobic work,
concentric and eccentric muscle movement and isometric core
work when youre already tired. Of course you know what you
need for Heist, right? Great speed, splendid reactions, stamina,
strength, focus, a little aerobic capacity and excellent recovery
time. Get in. Get Out. What can possibly go wrong?
Make it harder: You cant. Yep, you heard right.

high burn

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Hell Raider Workout

For days when you need a light, fast, energizing workout, Hell
Raider delivers the goods. It wont burn your lungs, desiccate
your body or make your muscles scream but it will get your
body moving, your heart pumping and your lungs working which
is always a win.
Extra Credit: Add some extra weight. Try a weighted vest (if you
want to go hardcore on this) or light ankle weights.

high burn

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Jacks Workout

Some workouts are just designed to put emphasis on work.

Without work there can be no change. Without change there
can be no improvement. And improvement there shall be with
the Jacks Pyramid workout. Nuff said.
Make it better: Never let your heels touch the ground. Perform
the entire workout on the balls of your feet.

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Power Burpee Workout

Burpees are one of those exercises that will challenge you no

matter how fit you are. To break it down a little what youre
doing is pitting yourself against the planet, using your muscles
to fight the pull of gravity. This is why it can reduce grown men
to tears. It does also give you results. Youre taking on the
planet. All of it! Everything else after that seems like an anticlimax.
Make it better: Consciously tighten slightly your lower stomach,
flattening your lower abdominals, pulling them in towards the
spine and making them work harder.

high burn

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Quick Silver Workout

Move faster without stressing your joints with the Quicksilver

workout. It helps you develop muscle stability and mobility
almost by stealth, its exercises are perfect for that indoor
workout on days when you have a sofa handy.
Make it better: When marching raise your knees to waist
height.

high burn

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Rebel Workout

Rebels acknowledge no rules which means they have to be

ready for anything. Our Rebel workout prepares you for almost
anything. Its combination of static and ballistic exercises puts
your body through its paces in a way that says I am really
preparing to break the rules.
Make it harder: Cut down rest time between sets to just 60
seconds and push your aerobic performance.

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Reboot Workout

Reboot your body, mind and spirit with the Reboot workout
designed to get you moving, your arms and legs pumping and
your heart thumping. If that sounds like a lot of hard work it
is because it is exactly that. The alternating fast/slow tempo
segments work the muscles both ballistically and isometrically,
forcing your body to work even when it should be resting
which means the muscles are truly tested. Dive in and feel the
benefits.
Make it harder: Clear the floor by at least a foot every time you
jump during Burpees.

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Roaster Workout

Getting your muscles to the point where you can practically

feel the heat coming off them gives the sentence going for the
burn an entirely new meaning altogether. The Roaster workout
helps you attack some major muscle groups again and again
from one exercise to another, varying the load, movement and
intensity while still engaging the muscles. You will feel your
bodys temperature rise and you will feel the burn and after its
all over you should feel positively roasted.
Make it harder: Reduce rest time between sets to just 60
seconds and feel the burn in your lings as well as your muscles.

high burn

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Scout Workout

Scouts are fast on their feet and strong enough to take on

anything. The Scout workout works on speed, strength and
power to deliver an all-round body experience. The change
between normal sets and fast sets pushes muscles to work
harder and faster helping you make gains in a very short time.
Make it better: Go really fast on fast high knees helping your
aerobic system feel the load.

high burn

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Skier Workout

There is more than one way to train skier muscles. Balance,

control, coordination, these are all skills that can be developed
using specific exercises and the Skier workout allows you to
do just that even if you happen to be living in the tropics. All
you need to do then is find a quiet place, give yourself just a
little room and some time and let the Skier workout begin to
transform your body.

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Spy Workout

There is a secret to the Spy Workout that has to do with core

muscles and body control. Whether youre doing half jacks or
plan jacks or backfists (with an 180 degree hop) or sideckicks,
your feet always just skim the floor. You try to spend as little
time as possible being in the air. That means your lower abs
and core abdominals come into play, your pelvic muscles
are key and your side and front hip flexors are crucial. You
learn to exercise total body control in a dynamic movement
environment. Ok, it may not quite make you a spy, but it will
make you aware of how you move and the way your muscles
control your body, which is a pretty cool thing.
Make it better: Keep you body straight in all plank and bodysaw
exercises.

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Torch Workout

Torch your day and your stamina with a fast-paced, jaunty

workout that will light up your day and make your body feel
more alive than it has any right to be. The Torch workout is the
kind of thing you want your day to end on or your week to begin
with but its perfect as a workout any time you want to simply
feel your body moving and your blood pumping.
Make it better: During side leg raises bring your leg to waist
height, knees straight.

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Ultimate Burn Workout

A little burn goes a long way. And some movement can produce
a whole lot of burn if its constant and does not let up. The
Ultimate Burn workout requires non-stop movement, youre on
the balls of your feet, all the time jumping, bouncing, twisting,
hoping. As your calves begin to feel the strain your lungs will
also begin to feel the load which means youre doing everything
just the way it should be done.
Make it harder: Reduce rest time to just 90 seconds to really put
the strain on your system to recover fast.

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Aim to Misbehave Workout

Making mischief requires stamina and stamina needs strength

and strength needs muscles to work after they are loaded to
the point of being fatigued, all of which brings us to the I Aim
To Misbehave workout that takes your upper body strength and
transforms it into a mischief-making engine. You just need to
go deep and keep your body straight in the push ups and really
throw those punches out to see exactly what all this means.

strength

39

Armageddon Workout

You have two arms which means you will be experiencing

twice the joy as this workout uses the rapid motion of the arms
to also challenge the core and abs and even your glutes and
quads and hamstrings. The amazing thing about the connected
body is that the upper body powers the lower body so strong
arms help you run faster, longer and the lower body powers the
upper one so that strong legs help you punch harder.
Make it harder: Make the scissors blindingly fast, blurring the
motion of your arms. Not only does it activate your abs but it
also challenges your hand-eye coordination.

strength

40

Arms of Steel Workout

Whatever sport you may be doing, your arms are a critical

component of it and the stronger they are, the better you get.
Getting them strong however is not an easy job. This is where
the Arms of Steel workout comes in. Not only does it tackle
your arms from practically every angle but it also gives you no
rest time, forcing your muscles to recover on the fly. Afterwards
not only will you have arms of steel, you will also have the kind
of arms that can power, manned, winged flight, almost.
Make it harder: Work fast but hard, pulling your punches back
as fast as you send them out, working both the agonist and
antagonist muscles.

strength

41

Bodyguard Workout

Endurance is the capability of muscles to work long as well as

hard. Like any athletic skill it can be developed. The Bodyguard
workout helps you develop the ability to do sustained, highenergy work, long after everyone else around you has dropped
to the ground with exhaustion.
Make it better: When performing high knees bring your knees to
waist height.

strength

42

Body Hack Workout

We train because what we really want to do is hack our bodies.

Control them. make them vehicles that do our bidding. Thats
never easy. It takes time, effort, hard work. The Body Hack
workout is a step towards that direction: controlling the body
you live in. If there ever was a rinse, apply, repeat formula that
produced the desirable outcome, this would come pretty close
to being it.
Make it harder: When doing fast push ups inhale on the way
down and exhale on the way up, using your abs to add to your
going up speed for a harder workout.

strength

43

Bootcamp Workout

When you start the Bootcamp workout you realize just why
its called Bootcamp. Each exercise is designed to build on the
previous one, testing strength and endurance, balance and
stability, coordination and technique. With overlapping muscles
working, this becomes the kind of workout you know your body
will know it did the day after.
Make it harder: Slow the push ups down engaging more of your
muscle fibers as you go up and down.

strength

44

Boss Fight Workout

A Boss Fight needs to be savored (which is why there are ten

sets). It needs strength, stamina, grit. The kind of spirit that
does not back down. In return it trains almost every muscle
group in the body using concentric and dynamic movements.
It helps build up endurance but its the strength component
that should get you excited, plus it is a Boss Fight. No backing
down, now.
Make it better: When performing Squat Hold Punches make
sure your legs are at a 90 degree angle.

strength

45

Boulder Workout

Strength is not just about muscle size. It depends on muscle

density, the type of muscle fiber you have. The composition of
each bundle of muscle and its ability to perform under physical
stress. The Boulder workout definitely creates some physical
stress to challenge the muscles so you get to feel like a rock.
Make it better: When performing raised-leg push ups keep your
raised leg completely straight at the knee.

strength

46

Bounty Hunter Workout

There is an easy way to make a workout hard: alternate

between static and ballistic movements, loading the muscles
with bodyweight and then asking them to explode and move
through their full range of motion when they are already tired.
If that sounds a tad hard it is because, it is. It is also highly
effective delivering a high-burn body-shaping workout you really
feel working five minutes in.
Extra Credit: Pick up the speed of your punches immediately
after push ups.

strength

47

Boxer Workout

Boxers have blazingly-fast hands, incredible stamina, focus,

strength, perseverance, the ability to compartmentalize pain
and great spatial awareness. All of which can now be yours
provided you use this workout to remake your body and
transform your spirit. Plus, when you next hear the Rocky
soundtrack youll be able to deservedly throw your arms up
towards the sky and jog on the spot (comon, you know you
want to).
Tip: When performing push-ups keep your body perfectly
straight and your abs tight so you also work the abdominal wall.

strength

48

Centurion Workout

In the ancient world fitness was a necessity rather than a

pastime. The Centurion workout aims at functional fitness
targeting the muscles used by the body when it needs to move
fast, jump far and fight.
Make it better: When performing the Jab + Cross combination
twist on the balls of your feet and throw your body weight
behind the punch.

strength

49

Combat Strength Workout

Turn your body into a pillar of strength, capable of almost

anything with the Combat Strength workout. As the name
suggests the aim is to challenge major muscle groups building
up the strength and speed youd need in a hypothetical combat
scenario where all you have is your body and the razor-sharp
mind that guides it.
Make it better: Speed up everything raising the bodys thermic
response and getting to the aerobic part of the workout faster.

strength

50

Commando Workout

There are times when what you want is your body to obey you,
explicitly. You want your muscles to respond quickly and with
precision. The Commando workout pushes all the right buttons,
helping your body develop the kind of precision control youve
been looking for.
Make it better: Work your speed bag punches at above eye level
and reverse the direction every few punches so that you go both
clockwise in your rotations and anti-clockwise.

strength

51

Crucible Workout

For those who have played Destiny once or twice, the Crucible
is a place where Guardians go to test their skills and cement
their reputations. This Crucible is a little different, no skills or
armor will be gained by doing the workout but your reputation
might well be cemented.
Make it better: With each lunge make sure the knee of your
back leg touches the floor, for a really deep execution of the
technique.

strength

52

Dragon Slayer Workout

If youre really intent on taking on dragons youd better focus on

your physical fitness and make sure its up to scratch otherwise
your dragon-slaying career will be kinda shortlived. The Dragon
Slayer workout makes sure you dont fail just coz you werent
strong enough.
Make it better: Add some wrist and ankle weights for that extra
special burn.

strength

53

Equalizer Workout

When you are a one-man army, with a penchant for optimizing

your every move to achieve that perfection of balance and
power you know that the exercises that will take you there have
to do with muscle control. The Equalizer workout may not quite
turn you into a deadly weapon but it will give you the control
you crave to have over your body, provided you do the sets
enough times.
Make it better: Slow down your push-ups forcing the muscles
to fire longer, under heavier load, providing better results.

strength

54

Fremen Workout

When youre destined to be amongst the best fighters in

the Universe from birth, physical fitness is a way of life. The
Spice will make that life long but just how awesome it will be
is entirely down to you. Life on the desert planet is naturally
harsh. The environment demands strength, endurance and
the ability to survive and succeed on relatively few resources.
Muscles have to justify every gram of their existence so there
is no point having bulk when what you really need is strength.
This is a workout worthy of a Sandworm Rider. Designed to
build up core strength and dense muscle its just the ticket for
those whom Shai Hulud favors.
Tip: To increase muscle density and promote greater strength
with less bulk perform the wide grip push-ups to a slow count
of ten on the way down and a slow count of ten on the way up.

strength

55

Gambit Workout

If you had really strong legs and a powerful core you would be
able to synchronize your upper and lower body muscles in a
way that would totally transform the way you move. The Gambit
is there to make sure that your lower body and core are worked
in a fashion that provides the foundation for just this kind of
synchronization.
Make it better: Go deep in your squats and hold your body
absolutely straight when holding the plank.

strength

56

Gladiator Workout

Gladiators were fierce people. To survive they required good

core stability and strength followed by excellent ballistic
movement capability. If youre ready to leap into the arena and
battle to the death, for the glory of combat, then this workout is
a good way to prepare.
Tip: This is a workout for strength and endurance. There is
no rest between the exercises so make sure you maintain the
intensity of your performance.

strength

57

Golem Workout

If youre a mythical creature thats unstoppable you need the

kind of basic strength and core power that renders you a force
of nature. The Golem workout takes you back to basics for a
reason. It really helps you take your core fitness to the level you
need.
Make it better: When performing jump squats and jumping
lunges try to clear the floor, each time, by at least 1ft.

strength

58

Gravity Workout

To escape gravity you need dense muscles and strong bones

and nothing gets muscles denser or bones stronger than a
hyper-loaded floor workout.
Tip: There is little recovery time for each muscle group here
so you need to make sure that your muscles get as much
oxygen as possible by breathing in as deeply as possible at the
recovery phase of each rep.

strength

59

Guardian Workout

You know just by the name of the workout that its going to be
a little challenging. A guardian is never needed unless there is
something to guard which means it is worth fighting over for,
which means that youd better shape up if you want to play
this role. The Guardian workout will test every aspect of your
fitness.
Make it better: When performing side leg raises lean towards
the leg you are raising, making your obliques work harder.

strength

60

Hercules Workout

Even a demigod needs to do something to maintain his

strength. This is the workout for those who are readying
themselves to join the ranks of the Olympian pantheon and
have to perform a few labours beforehand.

strength

61

Homemade Back Workout

Your back muscles are important not just because you need
something sturdy to rest upon when you get to bed at night but
also because they power all sorts of subtle body movements,
from the power of punches thrown from the hip to how well you
perform at pull ups and how strong your overhead throw is. The
Homemade Back workout targets all the major muscle groups
of your back without forgetting some other, equally important
parts of your body.
Make it harder: Balance on the balls of your feet for all standing
exercises and challenge your core.

strength

62

Huntsman Workout

Upper body strength requires a good strong core, pecs of steel

and a strong lower back that connects the upper and lower
parts of the trunk. The Huntsman workout takes you through a
variety of push ups that require the coordination of the entire
body, helping develop total body strength and greater overall
power. Breathe in on the way down, exhale on the way up and
remember to keep your body absolutely straight at all times.

strength

63

Leg Day Workout

Legs are what you need to use when you want to run (from
zombies, werewolves and vampires, for example) and theyre
also kinda useful in everyday life because we still walk to get
to places. This is a workout to help you make them strong and
capable of performing at will.

strength

64

Legs of Steel Workout

Your quads are the largest single muscle group in the body and
your legs are needed to get you anywhere which is why the
Legs of Steel workout will supercharge your quads and give you
the kind of leg power that marks warriors from the rest.
Make it better: Perform everything on the balls of your feet.

strength

65

Odin Workout

Valhalla is a place where the gods dont just drink and revel
but also train and fight. The Wrath of Odin workout is for those
ready to prepare for that kind of revel by punishing their body.
Good for the soul and probably the closest you get to feeling
like a Norse god.
Make it better: Perform punch combinations on the balls of your
feet swiveling to bring your bodyweight behind each punch and
further challenging your core, in the process.

strength

66

Paladin Workout

Total body strength revolves around a core and the Paladin

workout works the core in different ways bringing relevant
muscle groups into play and helping you increase trunk stability
and posture holding.
Make it better: Make sure you have pulled in your lower abs
tight against your spine to align the ab wall muscles better.

strength

67

Plan B Workout

A Plan B workout is there for when there is no plan A. This is

a gentle workout. It wont push you to the limits, you wont be
reduced to swearing under your breath and there wont even be
much muscle soreness the day after, but it will still give you a
decent workout which is definitely better than none.
Make it better: Make sure your squats are a perfect 90 degree
angle.

strength

68

Power Flow Workout

Exercise is deceptive. Take two things that can be done easily,

put them one after the other, demand that the body flows from
one to the other and suddenly you begin to wonder what kind
of hell youve wondered into. This is why ballet, gymnastics or
martial arts are so difficult. Somehow the flow requires more
attention, more balance and greater concentration than any
simple start/stop exercise. PowerFlow is a workout that will
make you sweat and then some. It will also make you fitter,
stronger, faster and more durable than you ever imagined. And
it will do it quickly.
Make it harder: Do it faster.

strength

69

Power Mode Workout

Strength is the ability of the muscles to perform work at a

high intensity consistently and it is build, over time, by making
muscle groups work under load on the entire muscle fiber. This
is a workout that is performed deliberately and with focus.
Attention is paid to technique so that form is maintained. You
wont get out of breath but you will work up a sweat.
Make it better: Slow everything down a little. By removing the
ballistic movement element from the workout you force your
muscles to use all their strength.

strength

70

Primal Workout

Go native and let your body move with an atavistic sense of

power and grace with our Primal workout. Whether you hop like
a Kangaroo, or sting like a Scorpion there is an element of fun
to the challenge that makes the workout addictive. So unleash
the animals inside yourself. All of them. And feel the power
flowing through your muscles.
Make it better: Add some animal noises as you perform the
exercises, youll be surprised at the difference it actually makes
to your performance (once you get over your shyness, that is).

strength

71

Push, Squat, Repeat Workout

Sometimes what you want is to be able to simply do something

simple. No overthinking the part, no role-play in your head.
Nothing that will constantly challenge your coordination and
force you to be mindful of your body every single moment of
the workout. This is where this Wash, Rinse and Repeat cycle
is perfect. You can set it up and let your body do its thing while
your mind takes a figurative break for a while. So, choose your
level and get ready to rock it.
Make it harder: Train like a boxing legend. Cut down your
recovery time between sets to just 30 seconds.

strength

72

Reaper Workout

A strong core affects everything. Your balance is better. The

supporting muscle groups work faster. You feel stronger. You
are more in control of your body. Everything you do feels more
powerful. The Reaper workout works your core and attendant
abdominal muscle groups for a lean, strong look.
Make it better: Keep your body absolutely straight in every
plank and every push up by lightly tensing your lower abs.

strength

73

Reclaimer Workout

The Reclaimer workout helps you get back control of your

core, abs and obliques and the supporting muscle groups that
are called upon every time you need to push the envelope of
your performance. You should do this after a light warm-up for
maximum results.
Make it better: Pick up speed without sacrificing form, try and
perform each set a little bit faster.

strength

74

Savage Workout

When its time to get savage on your upper body, make your
shoulders scream for mercy a little and push your lungs to work
that extra bit faster the Savage work out goes a little medieval
on your arms. Moving from hyperloading to ballistic movements
and demanding both concentric and eccentric muscle fiber
movements it will make your arms beg for mercy. Be deaf to
their pleas and just get through the workout.
Make it harder: Pick up the speed, try to beat your own time in
completing each set and challenge your aerobic performance.

strength

75

Sculptor Workout

Sculpt your body, up your speed and push your aerobic

performance to new heights with the Sculptor workout. This
combines it all plus the slow exercises at the end of each
combo force you to use your muscles fully.
Make it better: Go super slow on each slow exercise.

strength

76

Spartan Workout

Spartans took pain and made it their friend. The Spartan

workout exercises some major muscle groups to give you the
total warrior feeling when you move.
Tip: When doing push-ups and lunges make sure your back is
as straight as possible. This ensures that pressure is applied to
the muscles more evenly and avoids any possible, lower back
injury.

strength

77

Super Soldier Workout

There are few workouts that will give you a strength challenge
in as short a time as the Super Soldier one. In a gradual
way it loads all the major muscle groups, making them
work isometrically or eccentrically, bringing up the bodys
temperature and activating the cardiovascular system but
without challenging aerobic performance.
Make it harder: Slow the push ups down a little so you do them
deep and slow. Slow the knee-to-elbow crunches a little so that
you are using your internal and external obliques to control the
movement.

strength

78

Titan Workout

Impossible acts require exceptional focus. When you are a

warrior of the Light, your Destiny lies in surviving against dire
odds by levelling up fast. The Titan workout will get you there
faster and the faster you do it, the better youll be ... Guardian.
Make it better: When performing high crunches keep your chin
on your chest at all times, working your neck muscles and
activating your upper abdominals.

strength

79

Viking Workout

It takes a special kind of warrior to brave the open seas on a

shallow-keel boat and go raiding for riches. Physical presence
is a given. A sense of raw power comes with the territory. And
giving up is simply not an option. How you get to be like that
is very much part of the physical workout you subject yourself
to. Your body is always a work-in-progress. It responds to the
physical demands made upon it. The Vikings were physically
formidable because they lived in an environment that naturally
favoured only the survival of the fittest. That ensured that even
the weakest amongst them was more than capable of taking
care of himself. This is one workout which you know you need
to add to your training even if you dont go raiding along the
English coastline every summer.

strength

80

Anchord Workout

Active stretching demands you assume a position and then

hold it using nothing but the strength of the agonist muscles.
The results of active stretching are not just elongated muscles
but also enhanced muscle growth, stronger tendons and a
greater range of motion in the main muscle groups afterwards
The Anchord active stretching workout takes you through some
of the key positions that affect the bodys main muscle groups.
You will feel the difference afterwards.
Make it harder: Take no rest between sets.

flexibility

81

Balance & Coordination

A good balance is the result of a strong core, stable tendons

and powerful support muscle groups. Balance exercises help
develop the muscle groups and tendons needed for developing
muscular control, great physical prowess and the kind of body
strength that marks true athletes.
Make it harder: Try to form a perfect T shape with your body
when performing the balance stand. Its way harder than you
think and sweat will flow.

flexibility

82

Bowman Workout

PNF stretching which is also known as proprioceptive

neuromuscular facilitation stretching, is a set of stretching
techniques that can increase both active and passive range of
motion and provide real gains in flexibility in a really short time.
Treating your body almost like a bow you pull to your maximum
range while resisting, hold it long enough (usually 15 seconds)
for the muscles and tendons to tire and the appropriate muscle
fiber relaxation response to kick in and then you apply pressure
again, stretching the muscles even more.
Make it better: PNF is all about pushing the limites every time.
The pull/resist-hold-relax-pull again routine allows your muscles
to stretch beyond their normal range, quickly and increases
plasticity.

flexibility

83

Far Point Workout

Passive stretching is an ideal form of stretching to perform with

a partner. It requires the body to remain completely passive
while an outside force is exerted upon it (by a partner). When
used without a partner bodyweight and the force of gravity
are allowed to do their thing. Passive stretching is also called
relaxed stretching, for that reason. To make it work for you,
extend to a position that is at the very edge of your comfort
zone and hold it, allowing gravity and your bodyweight to do the
rest. There is no bounce of any kind with passive stretching,
nor is there any push/pull motion.

flexibility

84

Inner Warrior Workout

Unleash your inner warrior by activating all your muscles in a

series of exercises that challenge strength, balance and include
stretching. The Inner Warrior workout uses Yoga poses in a
flowing sequence that will leave you feeling totally energized,
your body fully awakened and your muscles flowing smoothly.
All you need is a little space, a little time and some inner peace
of mind to allow you to concentrate on what your body is doing.
The Inner Warrior workout can be coupled with power breathing
to help your abdominals get stronger faster and aid your
aerobic development.

flexibility

85

Liber8 Workout

Ballistic stretching is a form of stretching that uses bounce

and muscle explosion to force a stretch through a range of
movement or a fixed position. Because ballistic stretching
pushes the body beyond its comfort zone it should never be
tried without an adequate warm-up. The Liber8 workout is a
ballistic stretching routine that allows you to push against the
current boundaries of your flexibility and begin to make some
gains. Liberate your body.
Make it harder: Dont rest between sets and increase the
temperature of your muscles and their ability to stretch.

flexibility

86

Origami Workout

Origami is about precision and this workout helps you develop

precision in your movements by training the very muscle groups
you need to give you better control of your body.
Tip: When performing the airplane balance, experiment having
your standing leg with the knee bent and the knee straight. The
latter challenges core balance a lot more and makes you work a
lot harder.

flexibility

87

Stakeout Workout

Combat moves in workouts aim to let you gain control over your
body so that it truly becomes an instrument of your will. The
Stakeout Workout takes you through a series of moves that will
challenge your balance, flexibility and ballistic body movement.
Combine it with executing most of these moves balancing
on the balls of your feet and you have an instant challenge to
your deep core abdominal muscles. Add speed and you up the
aerobic element to it all.

flexibility

88

Express Workout

This is the workout for when you want something fast, are
pressed for time but dont want to skimp on quality. Up the
intensity just a little on each rep and you can both have your
cake and eat it.

micro

89

Coffee Break Workout

A coffee break is always great, especially if your day starts

with one, which then doesnt quite make it a break but there is
certainly coffee involved. Add some movement, throw in a little
need for balance and youve got yourself the kind of workout
Kung Fu legends are made of. Fill your cup almost to the brim
and youre beginning to get into the Jedi zone. The Coffee Break
workout may not look that challenging at first glance but try it
out with a cup thats filled almost to the brim and you will find it
takes incredible and muscle control to prevent it from spilling.
Exactly the kind of balance and muscle control that allow you to
move with the sureness of a panther and the speed of a snake.
Now go get that cup of coffee.

micro

90

Gamer Workout

Whether on-screen or off it a Gamer needs to have some sound

core stability and strength and the ability to control his body to
the max. This workout is a pretty good place to start for those
qualities.
Tip: For lunges and squats to have their best result you need to
push off with your legs in a smooth, fluid motion, exhaling as
you do.

micro

91

Hand Workout

Our hands are our greatest weapon. The human hand has
enabled us to build civilizations, fight wars, play instruments
and control machines. Without the hand even gaming
becomes next to impossible. The human hand has 27 bones,
not including the sesamoid bone, the number of which varies
between people, 14 of which are the phalanges (proximal,
intermediate and distal) of the fingers. The metacarpals are the
bones that connect the fingers and the wrist. Each human hand
has five metacarpals and 8 carpal bones. The Talk to the Hand
workout helps you work them all, plus it has the added bonus
of testing the power of the forearm muscles, increasing the
strength of your grip and improving the overall dexterity of your
hands.

micro

92

Movie Night Workout

You know that feeling when all you want to do is sit at home
watching something on TV? The world outside has ceased to
exist but that doesnt mean that your drive for fitness needs to
go bye-bye. Quite the opposite in fact. Heres a chance to turn
that sofa into your playground making the night-in movie your
fitness aid. If you want to have your cake and eat it, this is the
perfect way to start. So indulge, watch that film and chill at
home and dont forget to make your reps count.
Make it better: Youre sitting down so there is not a lot of
movement going on when you punch. Take your punches to an
entirely new level by tensing your biceps and clenching your
fists tightly as you punch. This will increase the resistance load
on the muscles making your arms work extra hard.

micro

93

Office Workout

Just because youre at the office does not mean you cant
workout. This is the kind of exercise routine that can be carried
out anywhere you have a little space and some privacy.
Tip: None of this need be done fast. You are, after all, at the
office. But do them in a focused way and they help you work out
every single muscle group of your body.

micro

94

Sofa Abs Workout

At the end of a busy day, all you want is the chance to put work
out of your mind, land on the sofa, turn the telly on and ... work
your abs. The sofas your gym. Your body is your equipment.
This is the Sofa Abs workout. If youre on the sofa, its time to
work your abs.
Make it harder: You shouldnt. Its a sofa workout, after all but if
you happen to have a pair of ankle weights lying around, nows
the time to strap them on.

micro

95

Star Master Workout

Good balance requires a strong core and great supporting

muscle groups. The Star Master workout is designed to help
you develop the kind of balance that marks exceptional athletic
performance and the kind of badass muscle control that
warrior-types achieve.
Make it better: Stand on the ball of your supporting foot for an
even greater challenge to your balance.

micro

96

Wake Up! Workout

Start the day with a bang with a workout thatll get your pulse
going and get your energy levels up.
Tip: This is a fast, light workout designed to help you get your
body going in the morning. Take deep, even breaths, throughout
to help you start the day with an inner glow.

micro

97

Knee Workout

Knees take a pounding even before an arrow happens to

find them. Because the knee is a hinge type synovial joint
it presents a level of complexity not seen in other joints.
Conditioning of the surrounding muscles is crucial in achieving
joint stability and preventing injury. If you have been unlucky
enough to have been injured here, the exercises will help add
to the speed of rehabilitation of the knee joint (as long as you
are not at one of the stages of injury that require operational
intervention). The exercises here are designed to help maintain
the range of motion a healthy knee joint is capable of. They can
also work as preventative measures, taken to avoid sustaining
knee injuries.

rehab

98

Lower Back Workout

The lower back is a weak link in our anatomy not because we

are not supposed to stand up on our hind legs, but because
we spend so much of our lives sitting down. The Lower Back
workout, developed in cooperation with NHS specialists (British
National Health Service) is designed to help you activate your
back, work it gently so that the muscles align and any pain you
may be experiencing, slowly goes away. Practice it any time you
feel your lower back acting up and make it part of your training
regime as a preventative measure.

rehab

99

Man Down Workout

Change your perspective on the world, and training, with the

Man Down workout. Stretch, arch and reach, turning your
body into a performing machine as you put it through its paces.
When you do not have to fight gravity too much you begin
to rediscover fresh control over your muscles. This is your
recovery workout, performed each time you dont quite feel like
working out.
Make it harder: Bring your chin to your chest when performing
bridges making your upper abs tense up and working your lower
back and glutes harder against them.

micro

100

Neck Workout

Neck pain is one of the most common complaints of our

digitally-enhanced society. Time spent in front of screens or
looking at our devices, insufficient focus on neck muscles
during our workouts and too little time to spend on this muscle
group in general contribute to frequent complaints. The Neck
Pain and Tension Relief workout remedies all those problems.
It can be performed as a warm-up, before exercise or as a total
stress reliever at the end of the day.
Make it harder: In this case this is as hard as it should be.

pain relief