Body Weight Blaster eBook

8/3/2019 Body Weight Blaster eBook

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No Limit Boot Camp Presents:

Body Weight Blaster

Burn Fat and Build Muscle in Your Own Home!

By: Sako Yakinian


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About Sako Yakinian and No Limit Boot Camp

Sako Yakinian is the Owner of No Limit Personal Training and No Limit Boot Camp. Sako is currently

certified through National Council for Certified Personal Trainers (NCCPT), International Sports Sciences

Association (ISSA), National Exercise & Sports Trainers Association (NESTA) and CPR/AED.

Sako believes you can beat genetics and reach your next level of fitness. Sako believes with consistence,

hard work, dedication and patience you can achieve your goals. Sakos passion, his goal, is to make you

stronger, leaner, and healthier while helping you improve the overall quality of your life.

No Limit Boot Camp is not your average boot camp. The method behind No Limit Boot Camp is

completing cardiovascular exercise, resistance training and core strengthening all in one hour. These

methods have become very popular and extremely effective for fat loss and toning up the body. At No

Limit we believe that anything is possible-with the right mindset, attitude and persistence anyone at any

age can reach their maximum potential.

If you arent a part of No Limit yet and would like more information check out the links below. If you

would like to follow No Limit and the free health and fitness information feel free to do so as well.

www.NoLimitPersonalTraining.com-No Limit Personal Training. No limit, just results!

www.NoLimitBootCamp.com-The most effective boot camp program around.

www.Sakosblog.com-Sakos free health and fitness blog.

www.NoLimitnewsletter.com-Check out our monthly No Limit Magazine! Filled with 16 new articles a

month.
http://www.nolimitpersonaltraining.com-/http://www.nolimitpersonaltraining.com-/http://www.nolimitbootcamp.com-/http://www.nolimitbootcamp.com-/http://www.sakosblog.com-/http://www.sakosblog.com-/http://www.nolimitnewsletter.com-/http://www.nolimitnewsletter.com-/http://www.nolimitnewsletter.com-/http://www.sakosblog.com-/http://www.nolimitbootcamp.com-/http://www.nolimitpersonaltraining.com-/


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Disclaimer:

You must get your physicians approval before beginning this or any other exercise program. These

recommendations are not medical guidelines but are for educational purposes only. You must consult

your physician prior to starting this program or if you have any medical condition or injury that

contraindicates physical activity.

All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full

responsibility for their safety and know their limits. No Limit Personal Training is not responsible for any

risks.

Dont perform any exercise if you are inexperienced, injured, or fatigued. Dont perform any exercise

unless you have been shown the proper technique by a certified personal trainer. Dont perform any

exercise without proper instruction. Always do a warm-up prior to strength training and interval

training.

See your physician before starting any exercise or nutrition program. If you are taking any medications,

you must talk to your physician before starting any exercise program, including No Limit Body Weight

Blaster. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop

the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high

blood pressure, or diabetes, if you are overweight. If your physician recommends that you dont use No

Limit Body Weight Blaster please follow your doctors orders.


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No Limit Body Weight Blaster

No Limit Boot Camp has come up with an in home edition for those of you working out at home. This

program is designed to cover your whole body without using any equipment.

The workouts you will be doing will be in circuit fashion-which means one exercise after another with no

rest. Each group is a circuit. After completing each group circuit you can rest 30-90 seconds before

repeating the circuit. You have 3 groups per workout.

The Breakdown

The body weight workouts will be performed 3 days a week (preferably Mon/Wed/Fri) followed by

Burnouts. On your CARDIO days you will perform a Burnout sequence followed by cardio. One day

a week you take completely off, do absolutely nothing!

The Burnout sequence is an amazing form of high intensity training which produces remarkable

results. A Burnout sequence is an interval training cycle of 20 seconds of maximum intensity exercise,

followed by 10 seconds of rest, repeated without pause 8 times for a total of 4 minutes. It is very

effective yet very challenging because you must push yourself as hard as you can and move as fast as

you can through each movement(while keeping proper form). Its ONLY 4 minutes, how bad can it be?

1.) Body weight Circuit Training-3 days a week2.) Burnout sequence-6 days a week (Immediately after workouts and on off days before cardio)3.) Cardio-3 days a week

Burnouts

Exercise Number of Rounds Level

Prisoner Squat

(hands behind head)

8 (20 sec on, 10 sec off) Beginner

Mountain Climbers 8 (20 sec on, 10 sec off) Beginner/Intermediate

Jump Rope 8 (20 sec on, 10 sec off) Intermediate

Jump Squat 8 (20 sec on, 10 sec off) Intermediate/Advanced

Burpees with Jump 8 (20 sec on, 10 sec off) Advanced

Spiderman Pushup 8 (20 sec on, 10 sec off) Advanced

Workout Days

On your workout days warm up with 5-10 minutes of cardio, follow it with a light stretch and

perform your workout. Beginners have a choice of only picking 2 out of 3 of the exercises per

group. Once you complete the workout go immediately to the Burnout. Choose 1 Burnout

from the chart above. If you think you can handle it, choose 2.

Cardio Days


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On your CARDIO days warm up with 5-10 minutes of cardio, and then do your Burnout

interval. Follow that with 20-25 minutes of cardio. This can be anything from riding the bike to a

fast paced walk around the block.

The Body Weight Workouts

WORKOUT 1

Group Exercise Sets Reps (Beg/Int/Adv)

A1) Squats 2-3 15/25/35

A2) Bicycle Crunch 2-3 50/70/100 Total

A3) Pushups 2-3 15/25/35

B1) Mountain Climbers 2-3 30/60/100 Total

B2) Lunges 2-3 20/30/40 Total

B3) Dips 2-3 15/25/35

C1) Step-Up 2-3 10/15/20C2) Suicide Pushup 2-3 10/15/20

C3) Leg Raises 2-3 15/20/25

WORKOUT 2


A1) Sumo Squat 2-3 15/25/35

A2) Spiderman Pushup 2-3 10/16/24 Total

A3) Double Crunch 2-3 15/20/30

B1) Prisoner Squat 2-3 15/25/35

B2) Superman 2-3 10/15/20

B3) Plank 2-3 30/60/120 Seconds

C1) Burpees 2-3 10/15/20

C2) Walkouts 2-3 5/10/15

C3) V-Ups 2-3 15/25/35

WORKOUT 3


A1) Jumping Jacks 2-3 25/50/75

A2) Suicide Pushups 2-3 10/15/20

A3) Upright Bicycle 2-3 50/70/100 TotalB1) Reverse Lunge 2-3 20/30/40 Total

B2) Pushups 2-3 15/25/35

B3) Side Plank 2-3 30/45/60 Sec. Each Sd

C1) Squat Jumps 2-3 10/15/20

C2) Crunches 2-3 25/50/75

C3) Dips 2-3 15/25/35


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Exercise DescriptionsDisclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide

you with instruction on correct form for all exercises.

Prisoner Squat

Stand with your feet just greater than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to

work the upper back.

Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make yourhips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back.

Push with your glutes, hamstrings, and quadriceps to return to the start position.

Prisoner Squat Video-Click Here
http://www.youtube.com/watch?v=UBnhUWrEHk0http://www.youtube.com/watch?v=UBnhUWrEHk0http://www.youtube.com/watch?v=UBnhUWrEHk0http://www.youtube.com/watch?v=UBnhUWrEHk0


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Exercise Descriptions

Y-Squat Hold your hands over your head in a Y formation at all times.

Keep your upper back and shoulders tensed throughout the exercise. Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your

hips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutral position.

Dont let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position.

Y Squat Video-Click Here
http://www.youtube.com/watch?v=hmDZqhpvCLkhttp://www.youtube.com/watch?v=hmDZqhpvCLkhttp://www.youtube.com/watch?v=hmDZqhpvCLkhttp://www.youtube.com/watch?v=hmDZqhpvCLk


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Bodyweight Squat Stand with your feet just greater than shoulder-width apart.

Start the movement at the hipjoint. Push your hips backward and sit back into a chair. Make yourhips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutral position.

Dont let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position.


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Push-up

Keep the abs braced and body in a straight line from toes/knees to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground.

Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

Pushup Video-Click Here
http://www.youtube.com/watch?v=7URvI19c2ewhttp://www.youtube.com/watch?v=7URvI19c2ewhttp://www.youtube.com/watch?v=7URvI19c2ewhttp://www.youtube.com/watch?v=7URvI19c2ew


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Side Plank Lie on a mat on your right side.

Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers overthe mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was

about to punch you in the stomach, but breath normally.

Hold this position for the recommended amount of time. Switch sides.


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Mountain Climbers Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.Do not let your hips sag or rotate.

Keep your abs braced and slowly return your leg to the start position.

Alternate sides until you complete all of the required repetitions.

Mountain Climber Video-Click Here
http://www.youtube.com/watch?v=XDrqdQin-gkhttp://www.youtube.com/watch?v=XDrqdQin-gkhttp://www.youtube.com/watch?v=XDrqdQin-gkhttp://www.youtube.com/watch?v=XDrqdQin-gk


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Bird Dog

Kneel on a mat and place your hands on the mat under your shoulders. You should be on allfours. Brace your abs.

Raise your right hand and left leg simultaneously while keeping your abs braced.

Point your right arm straight out from your shoulder and your left leg straight out from your hip.

Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldnt

have fallen off). Your back should be flat like a table.

Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

Bird Dog Video-Click Here
http://www.youtube.com/watch?v=sb6bOSqeC7Ehttp://www.youtube.com/watch?v=sb6bOSqeC7Ehttp://www.youtube.com/watch?v=sb6bOSqeC7Ehttp://www.youtube.com/watch?v=sb6bOSqeC7E


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Lying Hip Extension

Lie on your back with your knees bent and feet flat on the floor.

Brace your abs, and contract your glutes (butt muscles) as if you were squeezing somethingbetween your cheeks.

Bridge your hips up by contracting your glutes. Dont use your lower back. Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.

Slowly lower your hips down until they are an inch above the ground. Then repeat.

Lying Hip Extension Video-Click Here
http://www.youtube.com/watch?v=nuNjpX-eEnshttp://www.youtube.com/watch?v=nuNjpX-eEnshttp://www.youtube.com/watch?v=nuNjpX-eEnshttp://www.youtube.com/watch?v=nuNjpX-eEns


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Lying 1-Leg Hip Extension Lie on your back with your knees bent and feet flat on the floor.

Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off thefloor and hold it in the position shown.

Using the right glute, bridge your hips up.

Keep your abs braced. Do not use your low back to do this exercise.

Slowly lower your hips down until they are an inch above the ground.

Perform all reps for one leg and then switch sides.

Lying 1-Leg Hip Extension Video-Click Here
http://www.youtube.com/watch?v=HNvV-n-MxYUhttp://www.youtube.com/watch?v=HNvV-n-MxYUhttp://www.youtube.com/watch?v=HNvV-n-MxYUhttp://www.youtube.com/watch?v=HNvV-n-MxYU


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Diagonal Lunge

Step diagonally at a 45o

angle with one leg and lower your body until your thigh is parallel to the

ground. Keep your torso upright.

Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

Diagonal Lunge Video-Click Here
http://www.youtube.com/watch?v=OaAmElgbbkEhttp://www.youtube.com/watch?v=OaAmElgbbkEhttp://www.youtube.com/watch?v=OaAmElgbbkEhttp://www.youtube.com/watch?v=OaAmElgbbkE


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Lunge

Stand with your feet shoulder-width apart.

Step forward with your one leg, taking a slightly larger than normal step. Press the front of your back foot into the ground and use it to help keep your balance. The back

knee should also be bent.

Contract your glutes, brace your abs and keep your spine in a neutral position.

Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat.

Push up to the upright position, but dont step back. Stay in a split-squat stance.

Alternate legs

Lunge Video-Click Here
http://www.youtube.com/watch?v=QFb6tTe_l1Ihttp://www.youtube.com/watch?v=QFb6tTe_l1Ihttp://www.youtube.com/watch?v=QFb6tTe_l1Ihttp://www.youtube.com/watch?v=QFb6tTe_l1I


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Reverse Lunge Stand with your feet shoulder-width apart.

Brace your abs, and contract your glutes (butt muscles) as if you were squeezing somethingbetween your cheeks.

Step backward with left leg, resting the toe on the ground.

Squat straight down with the right leg supporting the body weight. Lower yourself until your rightthigh is parallel to the floor.

Return to the start position by pushing with the muscles of the right leg. Focus on pushing withglutes and hamstrings.

Reverse Lunge Video-Click Here
http://www.youtube.com/watch?v=1yIXOlWmo0ohttp://www.youtube.com/watch?v=1yIXOlWmo0ohttp://www.youtube.com/watch?v=1yIXOlWmo0ohttp://www.youtube.com/watch?v=1yIXOlWmo0o


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Reverse Y-Lunge Stand with your arms in a Y-position. Step back in a reverse lunge.

Use your quads, glutes, hamstrings of the stationary leg to pull yourself back up.

Reverse Y-Lunge Video-Click Here
http://www.youtube.com/watch?v=PlZEgKHzZSghttp://www.youtube.com/watch?v=PlZEgKHzZSghttp://www.youtube.com/watch?v=PlZEgKHzZSghttp://www.youtube.com/watch?v=PlZEgKHzZSg


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Prisoner Forward Lunges Stand with your feet shoulder-width apart and hands clasped behind your head.

Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should also

be bent.

Lower your body until your front thigh is parallel to the ground.

Keep your upper body upright and your lower back flat.

Push back to the start position.

Prisoner Forward Lunges Video-Click Here
http://www.youtube.com/watch?v=EH30vHDPhmchttp://www.youtube.com/watch?v=EH30vHDPhmchttp://www.youtube.com/watch?v=EH30vHDPhmc


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Shuffle This exercise stretches and strengthens the groin, so be careful.

Start in a low squat position, then reach your outside leg out conservatively. Pull yourself out with that outside leg. Repeat all to one side then switch.

Shuffle Video-Click Here

Run in Place/High Knees Stand with your feet shoulder-width apart.

Run in place driving your knees up as high as possible. Your other arm will naturally swing forward. Keep a bend in the elbow.

Run in place at an interval pace.

Run in Place/High Knees-Click Here
http://www.youtube.com/watch?v=p_61E9ONNSghttp://www.youtube.com/watch?v=p_61E9ONNSghttp://www.youtube.com/watch?v=p_61E9ONNSghttp://www.youtube.com/watch?v=y4bQxrwVjvMhttp://www.youtube.com/watch?v=y4bQxrwVjvMhttp://www.youtube.com/watch?v=y4bQxrwVjvMhttp://www.youtube.com/watch?v=y4bQxrwVjvMhttp://www.youtube.com/watch?v=p_61E9ONNSg


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Close-grip Pushup Keep the abs braced and body in a straight line from toes/knees to shoulders.

Place the hands on the floor shoulder-width apart.

Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body.

Push through your chest, shoulders and triceps to return to the start position.

Keep your body in a straight line at all times and elbows tucked in.

Close-grip Pushup Video-Click Here
http://www.youtube.com/watch?v=9p1gOlaLPfwhttp://www.youtube.com/watch?v=9p1gOlaLPfwhttp://www.youtube.com/watch?v=9p1gOlaLPfwhttp://www.youtube.com/watch?v=9p1gOlaLPfw


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Uneven Pushups Keep your abs braced and body in a straight line from toes to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front

of shoulder level and the other hand behind shoulder level.

Slowly lower yourself down until you are 1 inch off the ground.

Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

Uneven Pushups Video-Click Here
http://www.youtube.com/watch?v=NPx82e2lu24http://www.youtube.com/watch?v=NPx82e2lu24http://www.youtube.com/watch?v=NPx82e2lu24http://www.youtube.com/watch?v=NPx82e2lu24


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T-Pushup

Keep the abs braced and body in a straight line from toes to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart.

Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling.

Alternate sides with each rep.

T-Pushup Video-Click Here
http://www.youtube.com/watch?v=-0TDDy6_92chttp://www.youtube.com/watch?v=-0TDDy6_92chttp://www.youtube.com/watch?v=-0TDDy6_92chttp://www.youtube.com/watch?v=-0TDDy6_92c


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Squat Jump

Stand in the start position for the bodyweight squat.

Squat down and jump up as high as possible. Bend your knees when you land to absorb the force with your muscles.

As soon as you land, jump up again.

Squat Jump-Click Here

Side to Side Ju

mps Stand with your knees bent, abs braced, and hips back.

Jump laterally and land with your knees bent and hips back to absorb the landing forces in yourmuscles.

Repeat to the other side with as little rest as possible between jumps.

Always land with your knees bent.

Side to Side Jumps Video-Click Here
http://www.youtube.com/watch?v=mpbo164PTDchttp://www.youtube.com/watch?v=mpbo164PTDchttp://www.youtube.com/watch?v=mpbo164PTDchttp://www.youtube.com/watch?v=fF0G4YBcHSchttp://www.youtube.com/watch?v=fF0G4YBcHSchttp://www.youtube.com/watch?v=fF0G4YBcHSchttp://www.youtube.com/watch?v=fF0G4YBcHSchttp://www.youtube.com/watch?v=mpbo164PTDc


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Lunge Jump Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your

torso upright, and your abs braced.

Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, andvice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

Alternate sides without resting between sides.

Lunge Jump-Click Here
http://www.youtube.com/watch?v=wfhKZcGS4hchttp://www.youtube.com/watch?v=wfhKZcGS4hchttp://www.youtube.com/watch?v=wfhKZcGS4hchttp://www.youtube.com/watch?v=wfhKZcGS4hc


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Burpees

Stand with your feet shoulder-width apart.

Drop down onto yourhands and feet, then thrust your feet back so you are in a push-up position.Thrust your feet back in and then stand up.

Burpees-Click Here

Burpees with Jump Stand with your feet shoulder-width apart.
http://www.youtube.com/watch?v=cVBNqi-JuDQhttp://www.youtube.com/watch?v=cVBNqi-JuDQhttp://www.youtube.com/watch?v=cVBNqi-JuDQhttp://www.youtube.com/watch?v=cVBNqi-JuDQ


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Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position.Thrust your feet back in and then stand up.

Perform a vertical jump then return to starting position

Burpees with Jump Video-Click Here
http://www.youtube.com/watch?v=k_qgj6bjq9Mhttp://www.youtube.com/watch?v=k_qgj6bjq9Mhttp://www.youtube.com/watch?v=k_qgj6bjq9Mhttp://www.youtube.com/watch?v=k_qgj6bjq9M


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Suicide Pushup Start in the top of the pushup position.

Drop one forearm down and then the other. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your

body hovers over the mat.

Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someonewas about to punch you in the stomach, but breath normally.

Slowly shift your body into the top of the pushup position. Thats one rep.

Suicide Pushup Video-Click Here
http://www.youtube.com/watch?v=k_qgj6bjq9Mhttp://www.youtube.com/watch?v=k_qgj6bjq9Mhttp://www.youtube.com/watch?v=k_qgj6bjq9Mhttp://www.youtube.com/watch?v=k_qgj6bjq9M


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Incline PushupsSame as kneeling pushup just off your toes not on your knees.

.

Kneeling Incline Pushups Keep the abs braced and body in a straight line from knees to shoulders. Knees on the ground

Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands areslightly wider than shoulder width apart (normal push-up width).

Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

Kneeling Incline Pushups Video-Click Here
http://www.youtube.com/watch?v=ErVxUcqQoyQhttp://www.youtube.com/watch?v=ErVxUcqQoyQhttp://www.youtube.com/watch?v=ErVxUcqQoyQhttp://www.youtube.com/watch?v=ErVxUcqQoyQ


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Decline Push-up

Keep the abs braced and body in a straight line from toes (knees) to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench.

Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position.

Keep your body in a straight line at all times.

Decline Pushup Video-Click Here
http://www.youtube.com/watch?v=e35I_pEHqaQhttp://www.youtube.com/watch?v=e35I_pEHqaQhttp://www.youtube.com/watch?v=e35I_pEHqaQhttp://www.youtube.com/watch?v=e35I_pEHqaQ


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Exercise Descriptions.

Spiderman Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart.

Slowly lower yourself down until you are 2 inches off the ground. As you lower yourself, slowly bring your right knee up to your right elbow.

Keep your foot off the ground as you do so. Push through your chest, shoulders and triceps to return to the start position, and return your leg to

the start position. Alternate sides until you complete all repetitions.

Keep your body in a straight line at all times and try not to twist your hips.

Spiderman Push-up Video-Click Here
http://www.youtube.com/watch?v=pc38hYLW9gMhttp://www.youtube.com/watch?v=pc38hYLW9gMhttp://www.youtube.com/watch?v=pc38hYLW9gMhttp://www.youtube.com/watch?v=pc38hYLW9gM


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Prisoner Sumo Squat

Stand with your feet 6-inches greater than shoulder-width apart.

With your abs braced and glutes squeezed, start the movement at the hip joint and push your hipsbackward and sit back into a chair.

Make your hips go back as far as possible and keep your knees out. Keep your low back tensed in a neutral position. Dont let your lower back round.

Push with your glutes, hamstrings, and quadriceps to return to the start position.

Prisoner Sumo Squat Video-Click Here
http://www.youtube.com/watch?v=vQ0ZADdlRY0http://www.youtube.com/watch?v=vQ0ZADdlRY0http://www.youtube.com/watch?v=vQ0ZADdlRY0http://www.youtube.com/watch?v=vQ0ZADdlRY0


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1-Leg Squat Stand with your feet slightly greater than shoulder-width apart.

Pick one foot off the ground and extend that foot forward. Contract your glutes, brace your abs and keep your spine in a neutral position. Extend your arms forward or to the sides to increase your balance.

Start the movementat the hip joint. Push your butt back and sit back as if you were sitting on achair. Squat slowly and focus on balance.

Squat until your thigh is parallel to the floor, but keep your lower back flat. Push with your buttocks, hamstrings, and quadriceps to return to the start position.

Complete all the given repetitions for one leg and then switch.

1-Leg Squat Video-Click Here
http://www.youtube.com/watch?v=uachohsoeOUhttp://www.youtube.com/watch?v=uachohsoeOUhttp://www.youtube.com/watch?v=uachohsoeOUhttp://www.youtube.com/watch?v=uachohsoeOU


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1-Leg Deadlift Stand with your feet slightly greater than shoulder-width apart. Pick one foot off the ground and extend that foot backward.

Contract your glutes, brace your abs and keep your spine in a neutral position. Let your arms hang at your sides. Start themovement at the hip joint. Push your butt back and sit

back as if you were sitting on a chair. Go slowly and focus on balance. Go until your thigh is parallel to the floor, but keep your lower back flat.

Push with your buttocks, hamstrings, and quadriceps to return to the start position.

Complete all the given repetitions for one leg and then switch.


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1-Leg RDL Keep your lower back arched and bend forward by pushing your hips back.

Repeat all reps for one side then switch.

Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight.


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Cross-Body Mountain Climber Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to youropposite shoulder. Do not let your hips sag.

Keep your abs braced and slowly return your leg to the start position.

Alternate sides until you complete all of the required repetitions.

Cross-Body Mountain Climber Video-Click Here
http://www.youtube.com/watch?v=XDrqdQin-gkhttp://www.youtube.com/watch?v=XDrqdQin-gkhttp://www.youtube.com/watch?v=XDrqdQin-gkhttp://www.youtube.com/watch?v=XDrqdQin-gk


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Upright Oblique Twist-Sit upright with chest up shoulders back

-Slightly lean back with arms straight out in front of you

-Slowly twist to one side keeping your chest up and abs tight

-Return back to the center and proceed on to the opposite side

Upright Oblique Twist Video-Click Here

Side-to-Side Crunch

-Lie flat on your back with legs bent and feet flat

-While staying flat on the ground slide to the side trying to touch the heel of your shoe

-Slowly slide over to opposite side and touch opposite heel

Side to Side Crunch Video-Click Here
http://www.youtube.com/watch?v=iFBHipJWeAshttp://www.youtube.com/watch?v=iFBHipJWeAshttp://www.youtube.com/watch?v=iFBHipJWeAshttp://www.youtube.com/watch?v=DDgi8oBtV7whttp://www.youtube.com/watch?v=DDgi8oBtV7whttp://www.youtube.com/watch?v=DDgi8oBtV7whttp://www.youtube.com/watch?v=DDgi8oBtV7whttp://www.youtube.com/watch?v=iFBHipJWeAs


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Toe Touch Crunch-Lie flat on your back with legs straight up in the air

-Reach your hands in the air and curl up while trying to touch your toes

-Pause for a second at the top and slowly return to starting position

Toe Touch Crunch Video-Click Here
http://www.youtube.com/watch?v=_n6u2bU5bxwhttp://www.youtube.com/watch?v=_n6u2bU5bxwhttp://www.youtube.com/watch?v=_n6u2bU5bxwhttp://www.youtube.com/watch?v=_n6u2bU5bxw


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Shoulder Tap- Start in the top of a pushup position. Hold your body in a straight line.

- Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone

was about to punch you in the stomach, but breath normally.

-Lift one arm and tap the opposite shoulder and return to starting position

-Then lift opposite arm and tap your shoulder

Shoulder Tap Video-Click Here
http://www.youtube.com/watch?v=ol1bT7EF4uQhttp://www.youtube.com/watch?v=ol1bT7EF4uQhttp://www.youtube.com/watch?v=ol1bT7EF4uQhttp://www.youtube.com/watch?v=ol1bT7EF4uQ


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Pushup Shoulder Tap- Start in the top of a pushup position. Hold your body in a straight line.

- Perform a pushup then lift your right arm and tap your left shoulder

-Perform another pushup and lift your left arm and tap your right shoulder

Pushup Shoulder Tap Video-Click Here
http://www.youtube.com/watch?v=V0q0UccxsSIhttp://www.youtube.com/watch?v=V0q0UccxsSIhttp://www.youtube.com/watch?v=V0q0UccxsSIhttp://www.youtube.com/watch?v=V0q0UccxsSI


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Pushup Plank Start in the top of a pushup position. Hold your body in a straight line.


Side Plank Leg Raise Lie on a mat on your right side.

Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat.

Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was

about to punch you in the stomach, but breath normally.

Raise your top leg up as high as you can.

Side Plank Leg Raise Video-Click Here
http://www.youtube.com/watch?v=xIoNFYZraf0http://www.youtube.com/watch?v=xIoNFYZraf0http://www.youtube.com/watch?v=xIoNFYZraf0http://www.youtube.com/watch?v=xIoNFYZraf0


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Bicycle Crunch

Lie on your back with your knees bent 90 degrees & hands behind your head. Lift your feet off the ground and bring your knees back towards your chest. Curl you body off the ground and bring your right elbow to your left knee.

In the process, you should be able to bring your right shoulder blade off the ground. You don't needto curl up any higher.

Return to the start position. Then repeat the movement for the left side. Continue to alternate sides for the desired number of reps with each movement counting a repetition

Bicycle Crunch Video-Click Here
http://www.youtube.com/watch?v=bDl7SNX0KnMhttp://www.youtube.com/watch?v=bDl7SNX0KnMhttp://www.youtube.com/watch?v=bDl7SNX0KnMhttp://www.youtube.com/watch?v=bDl7SNX0KnM


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Walkout

This is a powerful stretch for your hamstrings, so go slow, and dont round your back. Start in a modified push-up position, with your hands out in front of your shoulders. Keep your legs straight and walk your legs towards your hands.

Go until youget a stretch, but dont round your lower back. Once you get a stretch, walk your hands out until you are in a modified pushup.

Walkout Video-Click Here

Plank Lie on your stomach on a mat.

Raise your body in a straight line and rest your bodyweight on your elbows and toes so that yourbody hovers over the mat.


Hold this position for the recommended amount of time or 10 seconds if you are doing multiple

repetitions.

Plank Video-Click Here
http://www.youtube.com/watch?v=2FxdwVvSBzwhttp://www.youtube.com/watch?v=2FxdwVvSBzwhttp://www.youtube.com/watch?v=OXPzzsjjp_8http://www.youtube.com/watch?v=OXPzzsjjp_8http://www.youtube.com/watch?v=OXPzzsjjp_8http://www.youtube.com/watch?v=OXPzzsjjp_8http://www.youtube.com/watch?v=2FxdwVvSBzw


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Leg Raise-Lie on a flat surface with your palms facing down and under the curvature in your back

-Raise your legs where they are off the floor. This is starting position

-Raise your legs until the torso makes a 90-degree angle with the legs.

-Go back slowly to the starting position, then repeat.

Leg Raise Video-Click Here

Crunch-Lie down flat on your back with knees up and bent

-Hold your hands wherever you feel most comfortable

-Roll your torso upward and pause at the top

-Slowly go back to starting position, repeat.

Crunch Video-Click Here
http://www.youtube.com/watch?v=MUj2VF1fNaQhttp://www.youtube.com/watch?v=MUj2VF1fNaQhttp://www.youtube.com/watch?v=MUj2VF1fNaQhttp://www.youtube.com/watch?v=dvRYMXvni9Uhttp://www.youtube.com/watch?v=dvRYMXvni9Uhttp://www.youtube.com/watch?v=dvRYMXvni9Uhttp://www.youtube.com/watch?v=dvRYMXvni9Uhttp://www.youtube.com/watch?v=MUj2VF1fNaQ


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Double Crunch-Lie flat on your back with arms straight out behind you and legs straight out

-Lift your legs and arms simultaneously and meet at the top

-Slowly return to starting position then repeat

Double Crunch Video-Click Here

Upright Bicycle-Sit in upright position with chest up shoulders back with legs bent and above the ground

- Curl you body and bring your right elbow to your left knee.

- Return to the start position. Then repeat the movement for the left side.

- Continue to alternate sides for the desired number of reps with each movement counting as a single

repetition.

Upright Bicycle Video-Click Here
http://www.youtube.com/watch?v=G-zOYO-aslohttp://www.youtube.com/watch?v=G-zOYO-aslohttp://www.youtube.com/watch?v=G-zOYO-aslohttp://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=G-zOYO-aslo


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Side-to-Side Plank-Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your

body hovers over the mat.

- Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone

was about to punch you in the stomach, but breath normally.

- Drop your hips to one side

-Return to center and drop hips to opposite side

Side to Side Plank Video-Click Here

Dips-Put your hands on a bench and legs straight out on the floor or slightly bent for easier exercise.

-Keep your arms parallel and elbows in close

-Move down slowly until you reach 90-degrees or just below

-Push yourself up and exhale at the same time.

- Reach full extension but Dont lock your elbows out

Dips Video-Click Here
http://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=UsIt7QRQmvAhttp://www.youtube.com/watch?v=EwvRSnYkZxwhttp://www.youtube.com/watch?v=EwvRSnYkZxwhttp://www.youtube.com/watch?v=EwvRSnYkZxwhttp://www.youtube.com/watch?v=EwvRSnYkZxwhttp://www.youtube.com/watch?v=UsIt7QRQmvA


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Single Leg Dips-Put your hands on a bench and legs straight out on the floor or slightly bent for easier exercise.

-Keep your arms parallel and elbows in close

-Lift one leg off the ground

-Move down slowly until you reach 90-degrees or just below

-Push yourself up and exhale at the same time.

- Reach full extension but Dont lock your elbows out-Finish all your reps then switch sides

Single Leg Dips Video-Click Here

Jumping Jacks-Start by standing with feet together and arms at your sides

-Bend your knees and jump, moving feet apart until wider than shoulders

-At the same time raise your arms over your head

-Keep your knees bent and jump while bringing your feet back in and arms at side, then repeat

Jumping Jacks Video-Click Here
http://www.youtube.com/watch?v=IensaxZfgAohttp://www.youtube.com/watch?v=IensaxZfgAohttp://www.youtube.com/watch?v=IensaxZfgAohttp://www.youtube.com/watch?v=3SGfo0WrQEQhttp://www.youtube.com/watch?v=3SGfo0WrQEQhttp://www.youtube.com/watch?v=3SGfo0WrQEQhttp://www.youtube.com/watch?v=3SGfo0WrQEQhttp://www.youtube.com/watch?v=IensaxZfgAo


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Superman-Lie on stomach with hands fully stretched out to front.

-Raise arms, shoulders and legs off ground at the same time.

-Squeeze and hold for a 3-count and repeat.

Superman Video-Click Here
http://www.youtube.com/watch?v=URDP4Fsbb9Ehttp://www.youtube.com/watch?v=URDP4Fsbb9Ehttp://www.youtube.com/watch?v=URDP4Fsbb9Ehttp://www.youtube.com/watch?v=URDP4Fsbb9E


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Stretch Descriptions

Psoas Stretch Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.

You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side ofleg at

the hip level). Hold the stretch for 30 seconds and then switch sides.

Psoas Stretch-Click Here

Hamstring Stretch Lie on your back with both legs flat. Slightly bend your right knee.

Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the

floor. Keep the other leg flat and straight on the ground.

As you raise your leg, you will begin to feel a stretch in the hamstring. Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up

with your hands or a towel looped around your foot.

Hold the stretch for 30 seconds and then switch sides.


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Static Stretching

Glute Stretch Lie on your back with both legs flat. Slightly bend your right knee.

Raise your left leg straight up in the air.

Slowly lower the left leg straight across the body while trying to keep your lower back pressed intothe floor.

Support the leg by looping a towel around your foot. You should feel the stretch over yourhip and in your glute on your left side.

Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch Lie on your right side.

Bring your left ankle back to your butt and grasp it with your left hand.

Keep the knee in line with the hip.

The stretch will be in the front of your left leg (thigh). Hold for 30 seconds and then repeat for the other side.


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Chest Stretch #1

Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your hand is up (asif in a throwing position with elbow in line with your shoulder).

Press your elbow against the doorframe and slowly and gently rotate your upper body away fromyour elbow. Feel the stretch across the front of your shoulder and chest.


Chest Stretch #2

Stand with your arm out-stretched and hand pressed against a wall or support. Rotate your hips and feet away from your arm, to increase the stretch felt across the chest muscle.

Hold that position for 30 seconds and then repeat for the other side.


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Static Stretching

Shoulder Stretch Raise your arm to shoulder height and bring your arm across the front of your body.

If using your right arm, your right hand should rest at your left shoulder.

Take your left arm and place it behind your right elbow. Slowly and gently apply pressure justabove your right elbow to feel a stretch in the back of the right shoulder.


For the No Limit YouTube Channel-Click Here
http://www.youtube.com/user/sakoyakinian?feature=mhumhttp://www.youtube.com/user/sakoyakinian?feature=mhumhttp://www.youtube.com/user/sakoyakinian?feature=mhumhttp://www.youtube.com/user/sakoyakinian?feature=mhum

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