No More Boring Cardio 2.0

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Disclaimer: You must get your physician’s approval before beginning this 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. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. 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. Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warmup 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 the No More Bodyweight Cardio workout. 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, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this workout, please follow your doctor’s orders.

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“No More Boring Cardio” Workouts Guidelines

What are Circuits? Circuit Training is an extremely intense form of training that can transform a normal workout into a pukeinducing session. The idea behind circuit training is to perform each movement right after the next. For the first week, I recommend taking precautions. Feel out each movement if you’ve never done them. Perform 1 less circuit than you think you can. Focus on taking as little rest as possible between each exercise. You can take up to 2 minutes of rest after the entire circuit is finished. If you start to feel light headed, or get your “workout headache” stop and go home. Don’t over estimate what your body can handle. I strongly suggest training with a partner. This way you both can push each other, but can also guage as to when the other individual should stop. And, if something does happen, your partner can go and run for help. I’ve almost fainted once, even with a workout that I could normally handle easily. I was in the spirit of the competition, and pushed myself too hard. Lack of oxygen caused me to collapse, but I didn’t black out. Luckily, I train with a future pharmacist, and future doctors, so I’m in good hands. Remember, with intense bodyweight circuit workouts, water is your best friend! Here are ways you can organize a 3day per week program: Option One:

● Monday Workout A ● Wednesday Workout B ● Friday Workout C

Option Two:

● Tuesday Workout A






● Thursday Workout B ● Friday Workout C

Option Three: Every other day

● Monday Workout A ● Wednesday Workout B ● Friday Workout C ● Sunday Workout A ● Tuesday (Week Two) Workout B ● Thursday (Week Two) Workout C ● Continue cycle

Here are ways you can organize a 2day per week program: Option One:

● Monday Workout A ● Thursday Workout B ● Monday (Week Two) Workout C ● Thursday (Week Two) Workout A ● Continue cycle

Option Two:

● Tuesday Workout A ● Friday Workout B ● Tuesday (Week Two) Workout C ● Friday (Week Two) Workout A ● Continue cycle

Option Three: Weekends Only

● Saturday Workout A ● Sunday Workout B ● Saturday (Week Two) Workout C ● Sunday (Week Two) Workout A ● Continue cycle

Stick to this program for 4 weeks, then switch to something different. At the end of the report, I will give you a list of approved workouts for you to use. How to Keep Track of Progress






Get a notebook and jot down the workout for the day. After the workout, right a number between 110 on how you rate the workout. If you’re extremely tired and felt that you had an intense session, your rating would be closer to 10. Do the same when you repeat the workout the following week. If the rating decreases, then you’re improving. Seek to make some sort of small change in the following workout to push yourself further. Working out in the Cold Studies have shown that working out in the cold burns 13% more calories than at room temperature. However, it also puts you at risk for sickness. There are times where I have braved the cold and walked away unscathed, but there have been times where I became sick, and it put me under the covers for a day or two. When weather outside is bitter, it is best to train at home. The exercises in this training program can be performed at home, so do not worry if you are unable to get to the playground due to the weather. Training Program Warmup Warming up before a workout is extremely important. Perform the general warmup listed below first, then move onto the workoutspecific warmup listed before each routine. 3 rounds of:

● Inch Worm x 5 reps ● Jumping Jacks x 10 reps ● Simulated Jump Roping x 20 reps

Cooldown To be perfectly honest with you, I usually sit on my chair after the workout, drink water. And get my breathing back to normal. Many trainers and coaches recommend doing stretches during your cool down, but the last thing I want to do is more exercise. The






choice is yours. Here is my cool down:

● Sit down on a chair, and get your breathing back under control. ● Drink some water. ● Get up and “walk it off” ● Keep drinking more water.

When you’ve completely recovered, go back home. Now, lets start the program: Workout A:

● Start off with the warmup, then move onto workoutspecific warmup 3 rounds of:

● SingleLeg Deadlifts , 12 repetitions each side ● Pushups , 12 repetitions ● Inverted Rows with Feet Flat on Floor , 12 repetitions ● Hanging Knee Raises ,12 repetitions ● Rest 60 seconds

Finisher:

● 100 Jumping Jacks ● 25 Squat Jumps

Workout B:

● Start off with the warmup, then move onto workoutspecific warmup WorkoutSpecific Warmup:

● Negatives , 5 repetitions, lower for 5 second count 3 rounds of:

● Bodyweight Squat , 15 repetitions






● Bench Dips , 15 repetitions ● Semi Squat Jumps , 12 repetitions ● Ab Rollers , 8 repetitions ● Rest 90 seconds

Finisher: 3 minute Planking Challenge 2 rounds of:

● 30 seconds Plank ● 30 seconds Side Plank each side

Workout C:

● Start off with the warmup, then move onto workoutspecific warmup WorkoutSpecific Warmup:

● Chinup Holds 3 rounds of:

● Pike Pushups , 8 repetitions ● Simulated Jump Rop e, 30 repetitions ● Close Grip Pushups , 12 repetitions ● Alternating Lunges , 10 repetitions each side ● Rest 60 seconds

Finisher:

● 25 Dips






Exercise Library SingleLeg Deadlifts

● Stand with your feet together and your arms by your sides. ● Lift one leg off the floor slightly, tucked behind you. ● Bend down at the waist, touch the ground while keeping your planted leg and

back straight. ● You should feel a stretch in your hamstrings. Pause, then slowly return to starting

position. Pushups






● I like to perform my pushups on handles. They allow me to get a greater range of motion.

● In addition, I have wrist pain when I place my hands on the floor to do pushups. But you can keep your hands on the floor if you’d like.

● Be warned, your triceps are going to be tired from the Bodyweight Presses, so you will not be able to do the same amount you normally do.

● To perform the movement, get into pushup position, with your hands on the floor, shoulder width apart, and your feet straight out behind you.

● Keep your abs tight and back straight. Do not let your hips sag during the movement.

● Now lower your body towards the ground until you’re body is just a few inches off the ground.

● Do not let your body touch the ground. This is a good place to stop the movement:

● Also notice that my elbows do not flare out. They are pointed slightly downwards.






● Different elbow positions work your body in different ways. The more in line your elbows are with your body, the more you’ll feel your triceps.

● The more flared out to the side they are, the more you’ll feel them in your chest and shoulders.

● However, I don’t like the feeling of the elbows flared out too much. I feel a slight pain on my right shoulder.

● So I’ve chosen the midway point for my elbows. Choose a position that works best for you.

● For easier variations of the pushup, check out this video: http://www.youtube.com/watch?v=9QrgAb8nxkQ

Inverted Rows

● You can perform this between two parallel bars or by using a lower bar 24 feet off the ground.

● This can also be done by placing a broomstick in between two chairs. ● Grab the bar and place your feet straight out in front of you. ● Keeping your body straight, pull up until your chest touches the bar. ● Pause, then slowly lower back to starting position. ● To make this movement more difficult, place your feet on an object.

Hanging Knee/Straight Leg Raises

● These are not in the actual program, but can be used as a variation for an abdominal movement, especially the jackknives.




http://www.youtube.com/watch?v=9QrgAb8nxkQ



● Grab on to a pullup or monkey bar and bend your knees, keeping your feet behind your body:

From this position, contract your abs and bring your knees towards your chest:

● To perform the straight leg version, simply keep your legs straight out in front of you.

● This variation is quite difficult, so a slight bend in the knees are ok. Jumping Jacks

● Begin standing with your feet together and arms at your sides.






● Simultaneously jump your feet out laterally and bring your arms in an arcing motion over your head.

● Then jump back to the starting position in the same manner. ● Continue in an alternating fashion.

Prisoner Squats/Squat Jumps

● When beginners try to do bodyweight squats, I’ve noticed they have a tough time keeping their back straight.

● The Prisoner Squat solves that issue when you clasp your hands behind your head like the above picture.

● You almost look like a “prisoner” (hence the name). Clasping your hands behind your head forces you to keep your back straight.

● Make sure you also keep your abs tight and chest out as you execute the movement. To start off, push your hips back as if you were sitting down on a chair.

● It may help to stand in front of a chair or bench, so that you can get the feel of this movement.

● Keep pushing your hips back. Your knees will bend slighlty. Keep your feet flat on the floor as you do this.

● The goal is to go down to parallel, meaning that your thighs are parallel to the ground.

● However, if you can go deeper while maintaining a straight back, then do it. Here is my deep squat:






● Now, to perform the squat jump, simply explode up from the deep squat or parallel squat position and catch air.

● The problem that I see is when people land on their feet and stop the movement. This will actually hurt you knees in the long run.

● You should always have a “soft” landing where your knees are slightly bent. With squat jumps, try and keep the movement flowing smoothly.

● As soon as you land, drop back down into squat position, and explode back up. Try and jump as high as possible:

Pullups/ Chinups/ Chinup Holds & Negatives






● For pullups, grab the bar with a slightly wider than shoulder width grip, with your palms facing away (overhand) grip.

● Now pull your body up towards the bar, using as little momentum as possible. When you get stuck and are unable to pull yourself up anymore, then use a little momentum to complete the movement.

● However, try and do as many reps without momentum, before using momentum (hope that makes sense).

● The goal is to get your chin past the bar. This version of the pullup is to be performed with a full range of motion.

● For the chinups, simply switch your hand positions to that your palms are facing towards you (underhand).

● You will need to keep your hands closer together. A shoulder width grip is good. Finally, for the chinups holds and negatives, simply boost yourself up to the bar by literally jumping off the ground.

● When you get your chin past the bar, catch yourself by bringing your arms in close to your body.

● Hold that position for 34 seconds, then slowly lower your body down. Here is what the top position of the chinup hold should look like:






Bench Dips

● Stand facing away from a bench or chair. Place your hands behind you on the bench with your fingertips facing away.

● Walk your legs out in front of you. Keeping your legs straight, lower your body towards the ground.

● This movement should train your triceps, but you should also feel it slightly on your chest and shoulders.

● Lower down until your elbows are at 90 degrees. Pause, then push back up. To make the movement easier, bring your feet closer to the bench.

● To make it more difficult, walk them farther out, or place your feet on another bench as shown in picture. This movement also has some limitations.

● If you start to feel pain in your shoulders, then you have walked your feet out too much, and need to bring them back in closer.






Semi Squat Jumps

● Stand with feet shoulderwidth apart and arms at your sides. ● Slightly bend your knees and bring your arms slightly back. ● Explode up from your toes while raising your arms for balance. ● Concentrate on quick and precise jumps.

Ab Rollers An ab wheel is yet another very important piece to your bodyweight training. They too only cost about $10 $20. To perform the movement, place your knees on the floor. Grab the ab wheel by it’s handles and place it on the floor in front of you:






Now keep your abs tight and push the ab wheel forward like so:

● Keep going as far as you can. Here is the final position:






● I strongly recommend you get a mat, as this can wreak havoc on your knees. ● Don’t expect to be able to go to full extension in the beginning. It takes time to

build up your ab strength. ● If you are unable to perform ab rollers, or don’t have ab wheel, simply perform

planks. Plank/ Side Planks

● Place your forearms and toes on the floor. Prop your body up so that you are resting entirely on your forearms and toes.

● Hold this position for recommended time. If you are unable to do the full 30 seconds, do as much as you can, and record your time.

● Then, seek to hold the position 5 more seconds in the following week. For the side planks, simply perform the movement with your body to the side.






● Try and keep one leg on the top of the other as you’re trying to balance your body, like so:

● This is an extremely tough movement that requires a lot of ab strength and balance.

Pike Pushups

● Assume the up push up position with your feet together. ● Walk your hands closer to your feet so that your body resembles and inverted

"V". ● Holding your body and head steady, lower your body towards the floor and push

back to the starting position.






Simulated Jump Rope

● Stand with feet hipwidth apart and arms at sides.

● Begin jumping up and down quickly while bending your elbows slightly outward and twirling your wrists.

● You should only come off the floor slightly. ● Pretend you are jumping rope with an invisible

rope. CloseGrip Pushups

● Exact same movement as traditional pushup, but instead you keep your hands closer then shoulder width apart.

● Keep your elbows tucked in close to your body. ● To make it more difficult, bring your hands close together.






Alternating Lunges

● Stand with your feet shoulder width apart. ● You can either place your hands on your hips, or clasp them behind your head. ● Take a step forward with one leg, while simultaneously lowering your body

towards the ground until both the front and back leg are at a 90 degree angle. ● The key to this movement is to take a big step. ● Return back to starting position and repeat on the other side.

Dips

● Stand between two parallel bars. You can also perform this movement in between two chairs.






● Grab the bars with a straight arm. ● Fold your legs behind you. From this position, lower yourself slowly so that your

elbows are at a 90 degree angle. ● Pause then push back up. ● To target shoulders and triceps, keep your body straight and press up and down. ● To target more of your chest, lean forward slightly.

Inch Worm

● Begin with your feet shoulder width apart and your hands on the ground in front

of you as close to your feet as possible. ● Keep your feet in the same place as you walk out with your hands as far as

possible without touching the ground. ● Then, keep your hands in the same place as you walk your feet up towards your

hands to the starting position. ● Can be done moving forward and moving backward.

After the 4 weeks.... I strongly suggest switching to a different workout after the 4 weeks. This will keep you from getting bored and keep you challenging your body. There are a lot of great workouts to choose from, so I’ve picked out a few that I know you’ll love: Shah Training Products

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● Bodyweight Toughness

● Resistance Band: The Forgotten Ace Card




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Training & Nutrition Resources

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● Bodyweight Bundle 2.0

● Burn the Fat, Feed the Muscle

● Gymboss Interval Timer

● Bodyweight Cardio 500

● 31 Interval Workouts

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No More Boring Cardio 2.0

Health & Medicine

Transcript of No More Boring Cardio 2.0