Fitness trainer to a host of busy people including actors, TV presenters and politicians, Jon Denoris has created a series of exercises and routines, most of which can be carried out almost anywhere: in the home, at work or outdoors. Hardly any of them require any equipment. Dumbbells and a medicine ball will come in useful for a few of the exercises, and also a stability ball, but that is all. So the exercises can even be done on holiday and can be adapted to work with stand-in equipment. Hence the title The Pop-up Gym: a fitness programme you can take with you wherever you go. An easy-to-use, stylish package for people who want to be fit with the minimum of fuss. Suitable for readers who don't have time to go to a gym, don't want to spend a lot of money on equipment and have limited time.
Author(s): Denoris; Jon
Publisher: Bloomsbury Publishing
Year: 2014
Language: English
Commentary: A a fitness programme you can take with you wherever you go, How to Keep Fit Wherever You Are
Pages: 176
Tags: A a fitness programme you can take with you wherever you go, How to Keep Fit Wherever You Are
Foreword by Jo Wood
Introduction Get yourself fit, for free, for life, forever!
Chapter 1 The 15 benefits of the Pop-up Gym
Chapter 2 Removing the barriers to exercising
Chapter 3 Fitting exercise into your lifestyle
Chapter 4 Setting benchmarks
Chapter 5 Getting and staying motivated
Chapter 6 Getting and staying supple
Chapter 7 The exercises: 55 ways to total fitness
1. Abdominal bracing
2. Internal hip rotation
3. Backpack clean
4. Bent over row
5. Bodyweight squat
6. Boxing
7. Burpees
8. Chain gang
9. External hip rotation
10. Dan John’s goblet squat
11. Heel to butt
12. High knee drill
13. Hip aeroplane
14. Jumping Jack
15. Reverse step-up
16. Lateral lunge
17. Rotational step-up
18. Leg control
19. March on the spot
20. Medicine ball straight chop
21. Medicine ball wood chop
22. The pop-up
23. Power skip
24. Ricochet
25. Single leg dead lift balance
26. Single leg kick
27. Step up
28. Anterior or front lunge
29. Triple punch with dumbbell
30. Mid-range rotation with medicine ball
31. Bodyweight kneeling push-up
32. Beginner push-up to row
33. The bridge or plank
34. Bottoms up shoulder press
35. Chin-up / pull-up
36. Core push-up
37. Crawl
38. Kettlebell get up
38. Bodyweight hip raises
39. Push up
40. Medicine ball push-up
41. Advanced medicine ball push-up
43. Mountain climber
44. Single arm push-up
45. Beginner pistol squat
46. Pistol squat
47. Split jump
48. Squat jump
49. Swiss ball ‘stir the pot’
50. Band pull
51. Side plank rotation
52. Walk out
53. Superman
54. Grave diggers
55. Kettle bell swings
Chapter 8 Warm-up, cool down
Chapter 9 The workouts
Chapter 10 Quick fixes and feats of strength
Chapter 11 Clever strategies for fat loss
The next six months
References
Acknowledgments
