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
Author(s): Academy, Fitness
Year: 2020
Language: English
Pages: 242
Tags: Bodyweight Training + Hiit Training
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
