An Ultimate Home Workout Plan Bundle E-Book

Dale L. Roberts

• Herausgeber: One Jacked Monkey, LLC
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 206

Veröffentlichungsjahr: 2023

Beschreibung

Looking for a way to achieve your fitness goals without the hassle of a gym membership? Look no further than the An Ultimate Home Workout Plan Bundle. This collection of exercise and fitness books provides a comprehensive guide to weight loss and bodyweight exercises. Say goodbye to endless internet searches and hello to safe and effective weight training programs that will help you achieve your fitness goals and maintain them for life.

In this workout guide, you’ll find:

- The 4-minute speed circuit: a fast-paced routine to boost your metabolism

- The 30-minute workout: a no-equipment circuit training workout to tone your entire body

- The 60-minutes or less total-body workout: a workout for when you're short on time and equipment

- Over 50 amazing home workouts: exercises you can do at home when you don't feel like going outside

And, so much more!

This bundle also includes weight training for beginners, workout books for men and women, and the following four books: The 90-Day Home Workout Plan, The ABC Workout Plan, The Chest & Arms Workout Plan, and The 15-Minute Standing Abs Workout Plan.

What are you waiting for? Take control of your fitness journey today with the An Ultimate Home Workout Plan Bundle.

Leseprobe

An Ultimate Home Workout Plan Bundle

The Very Best Collection

of Exercise and Fitness Books

By Dale L. Roberts

©2023 Second Edition

An Ultimate Home Workout Plan Bundle: The Very Best Collection of Exercise and Fitness Books

All rights reserved

December 12, 2015

Copyright ©2015 One Jacked Monkey, LLC

ISBN-13: 978-1519734846

ISBN-10: 1519734840

©2023 Second Edition – One Jacked Monkey, LLC

All photos courtesy of Kelli Rae Roberts, January 2015

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

The 90-Day Home Workout Plan

A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching

By Dale L. Roberts

©2015

The 90-Day Home Workout Plan: A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching

All rights reserved

March 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

All photos courtesy of Kelli Rae Roberts, January 2015

Cover design by Sami Johnston. Cover image by Depositphotos.com

ISBN-13: 978-1508865704

ISBN-10: 1508865701

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

My profound appreciation goes to:

Three of my biggest influences were in my early fitness development; David Moore for being such a positive role model and teaching me the fundamentals of weight training, Fraysher Ferguson (RIP) for being my inspiration and mentor when I needed it most, and, my old workout buddy, Shawn Knupp. Shawn, your early influence, competitive nature, and friendship guided me to where I am today. I am forever grateful to you for being such a great friend.

And, my wife, Kelli, for your continued support in my fitness pursuits. Colleen Schlea, for all your time and hard work you pour into editing my work.

Lastly, Christina Lucy and all the ladies at Code Pink Boot Camp in Phoenix. You were the inspiration behind this book, and you may remember these workouts in great detail. Now you have them forever immortalized in print. Thanks for all your hard work, ladies!

DISCLAIMER

This book proposes a program of exercise recommendations. However, all readers must consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if at any time you experience any discomfort, pain, or duress of any sort, stop immediately and consult your physician. The 90-day Home Workout Plan is intended for an audience that is free of any health condition, physical limitation, or injury. The creators, producers, participants, advertisers, and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected ahead of use as free of danger, flaws, or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Table of Contents

Table of Contents

Introduction

The 5 Components of the Workout

Component 1: Warm-up

Component 2: Cardio

Component 3: Weight Training

Component 4: Core

Component 5: Stretch

Tips & Suggestions

WARNING

Phase 1: Days 1-30

Every Monday - Total Body

Every Tuesday - Intervals

Every Wednesday - Total Body

Every Thursday - Intervals

First Friday - Squat

Second Friday - Push

Third Friday - Pull

Fourth Friday - Squat

Phase II: Days 31-60

First & Third Monday - Total Body

First & Third Tuesday - Intervals

First & Third Wednesday - Squat

First & Third Thursday - Intervals

First & Third Friday - Push

Second & Fourth Monday - Total Body

Second & Fourth Tuesday - Intervals

Second & Fourth Wednesday - Squat

Second & Fourth Thursday - Intervals

Second & Fourth Friday - Pull

Phase III: Days 61-90

First & Third Monday - Squat

First & Third Tuesday - Push

First & Third Wednesday - Intervals

First & Third Thursday - Pull

First & Third Friday - Squat/Push

Second & Fourth Monday - Squat

Second & Fourth Tuesday - Pull

Second & Fourth Wednesday - Intervals

Second & Fourth Thursday - Push

Second & Fourth Friday - Squat/Pull

The ABC Workout Plan

Introduction

How This Book Works

Abs, Butt & Core #1: Bodyweight Workout

Abs, Butt & Core #2: Dumbbell & Floor Work

Abs, Butt & Core #3: Floor Work & Single Leg Work

Abs, Butt & Core #4: Intense Routine

Abs, Butt & Core #5: Less Intense Routine

Abs & Butt #1: Bodyweight Circuit

Abs & Butt #2: Dumbbell & Ab Work

Abs & Butt #3: Floor Work

Abs & Core #1: Floor Work

Abs & Core #2: Standing Up & Floor Work Circuit

Abs & Core #3: Floor Work Hit & Split

Butt & Core #1: Stand Up Circuit Workout

Butt & Core #2: Weight Training & Floor Work Circuit I

Butt & Core #3: Weight Training & Floor Work Circuit II

Abs #1: Love Handle Buster

Abs #2: Lower Ab Floor Work

Abs #3: Total Abs Workout

Butt #1: Circuit Workout

Butt #2: Dumbbell Hit & Split

Butt #3: Floor Work Circuit

Core #1: Stand Up Morning Workout

Core #2: Floor Work (Down)

Core #3: Floor Work (Up)

Conclusion

The Chest and Arms Workout Plan

Introduction

How This Book Works

Chest, Triceps & Biceps #1: Bodyweight Hit & Split Routine

Chest, Triceps & Biceps #2: Dumbbell Routine

Chest, Triceps & Biceps #3: Hybrid Dumbbell & Bodyweight Routine I

Chest, Triceps & Biceps #4: Hybrid Dumbbell & Bodyweight Routine II

Chest, Triceps & Biceps #5: Hybrid Dumbbell & Bodyweight Routine III

Chest & Biceps #1: Bodyweight Routine

Chest & Biceps #2: Dumbbell Hit & Split Routine

Chest & Biceps #3: Hybrid Dumbbell & Bodyweight Hit & Split Routine

Triceps & Biceps #1: Bodyweight Routine

Triceps & Biceps #2: Dumbbell Hit & Split Routine

Triceps & Biceps #3: Hybrid Dumbbell & Bodyweight Routine

Chest #1: Bodyweight Routine

Chest #2: Dumbbell Routine

Chest #3: Hybrid Bodyweight & Dumbbell Routine

Triceps #1: Bodyweight Routine

Triceps #2: Dumbbell Routine

Triceps #3: Hybrid Bodyweight & Dumbbell Routine

Biceps #1: Bodyweight Routine

Biceps #2: Dumbbell Routine

Biceps #3: Hybrid Bodyweight & Dumbbell Routine

Conclusion

The 15-Minute Standing Abs Workout Plan

Introduction

Benefits of These 10 Exercises

Standing Versus Sitting or Lying Down

Using More than Your Abs

What is the Core?

The 10 Standing Abs Exercises

Stomach Flattener

Knee-Ups

Front & Back Bends

Side Bends

Waist Turners

Knees-to-elbows

Helicopters

Hands Together Side Bends

Bend, Twist & Touch

Trunk Rotations

The 15-minute Standing Abs Workout Plan

The Best Time to Use the Program

Conclusion

Glossary of Exercises

Conclusion

My Gratitude & Contact Info

About The Author

References

Introduction

There are millions of fitness books on the market, so what makes the 90-Day Home Workout Plan any different? This book is a bit more unique since it is great for most fitness levels and can be used repeatedly. From the slightly experienced to the athletes, everyone can benefit from using the full workout plan with the in-depth descriptions of the exercises.

The best part of the 90-day Home Workout Plan is you don’t have to count repetitions. Though having a tally on how many reps you complete in a set time is great for comparison later, you still are not required to count. The workout is tough on its own, so adding rep counting to your workout can make it more difficult than it has to be.

These workouts are not just merely movement for movement’s sake, but more of a specific movement-based program that will drive results in terms of body fat loss and muscle gain. Let’s be clear, muscle gain is not according to bodybuilding standards, so don’t use this program if you are planning on competing in fitness. But, if you want to look leaner, feel better and accomplish more in less time, then this is your solution.

This workout plan is unique in that it covers all elements of physical fitness in about an hour. I’ll discuss in the next chapter five specific components that make up each workout and the purpose of each in your fitness development. The goal of having them in all your workouts is to maximize the most out of the least amount of time.

The 90-day Home Workout Plan is designed to be fun, engaging, and effective. You shouldn’t have to feel obligated to work out or have to muster up the strength to get through yet another workout just because you feel you’re required. Workouts should be the bright spot in your day, and that is what I have designed this program to be for you.

The 5 Components of the Workout

The 90-day Workout Plan has some predictability to it yet changes regularly to keep your routine interesting and fun. The predictable parts of the workouts are the 5 components that are essential to a total body training program. A warm-up, cardio training, weight training, core development and stretching are the 5 components for a comprehensive approach to your fitness. But every week the exercise program changes to keep you on your toes, keep your body guessing and keep your results coming.

Let’s take a closer look at the importance of each component of a workout.

Component 1: Warm-up

The first 10 minutes of every workout is about moving the body, getting the blood pumping and mentally preparing yourself for the exercises ahead. Never skip this component, because the warm-up is crucial to get the most out of your routine, recover quicker and decrease the likelihood of injury1.

For the 2 minutes, exercise slowly, then gradually increase your pace with each minute to the full 10 minutes. Your exercise pace should be enough that you can carry a conversation and start to break a sweat. Upon completion of your warm-up, avoid the temptation to procrastinate. Get into the very next component!

Component 2: Cardio

The primary objective of component 2 is to strengthen and to build endurance in your cardio-respiratory system, also known as your heart and your lungs. The heart is a muscle and, much like any other muscle in the body, should be trained appropriately. If you can get your heart strong, you will gain more stamina, endurance, and energy. With a strong heart, you’ll be amazed how much easier everything is, from your workouts to the most mundane chores. Cardio-respiratory training, or cardio, is appropriate for most everyone.

Increase your workout pace and really get moving in this portion of the exercise routine. Your pace should be intense, filled with heavy breathing and having little ability to talk. On a scale of 0-10, 0 being no exertion and 10 being completely breathless, you should be between 6-8 rating2. Avoid exercising at an intensity of 10, because this can be detrimental to your health, and you should never push yourself until you cannot breathe properly.

The scale is completely subjective, so don’t compare your efforts or exertion to anyone else’s. Stay honest and continually re-evaluate your work with every exercise and workout.

Cardio is incorporated throughout the workout with the weight training and is sometimes the primary focus of a workout. In the average hour, the workout incorporates cardio from 10-15 minutes. If your weight training is faster paced, you may be able to achieve cardio training. The only time the workout should not be cardio-based is during your warm-up and in the latter portion of your routine. I will cover this further in the final two components.

Component 3: Weight Training

The third component is developing your muscle through weight training. These exercises are designed to get you more toned, firm and to become an efficient fat-burning machine.

Think of your muscles as the cogs in your fat-burning furnace. The more muscle you have, the more it aids in fat loss. While you cannot firm up excess or loose skin, a good amount of muscle can get rid of extra jiggles, flabby arms, muffin top or baby belly. It’s just a matter of being consistent and challenging yourself in every workout. One issue you cannot resolve with your exercise is to firm excess skin.

When you start this 90-day plan, you should use light weights. Five-pound dumbbells are excellent to begin with, then gradually increase to heavier weights if your body adapts good enough between one week and the next. You will see your strength improve over the first 30 days and increase with each month after that. Your weights should be heavy enough to where you are breathing heavily at the end of an exercise. If you tire out before the exercise set is through, then go to lighter weights.

You may find you can handle a heavier weight with one exercise, but unable to use the same weight in another exercise. Where one muscle or set of muscles may handle a weight, other supportive muscles may still be adapting to that volume. It’s better to be cautious and lift lighter on all parts, than to lift heavy at the detriment of the weaker parts.

For instance, you may be able to easily curl five-pound dumbbells, but you notice that if you combine that exercise with a squat that you feel a tightness in your low back. This may indicate your core has not adapted to that weight or that you are performing the movement improperly.

The exercise glossary in the back of the book gives you proper techniques and tips to make each exercise effective. Constantly evaluate how you feel and where you feel it. Compare your performance from one week to the next to see if you should increase or decrease your efforts on a given exercise.

The same rule applies to this weight training as it does to cardio. Your exercise exertion should measure 6-8 on a scale of 0-10. Every repetition should have a steady pace.

Focus on breathing consistently and never hold your breath. You need to constantly provide your working muscles with oxygen-rich blood for you to function at your best. Without oxygen, your muscles will not adequately work. Breathe out each time you exert yourself. Your breath should be finishing up when your exercise is halfway finished. Breathe in when you return to the exercise start position.

For example, in a push up, when you press away from the floor, breathe out. When you pause at the top position, you should have all your air exhaled. Then, as you descend to the ground, breathe in. The real test is properly breathing with every movement while performing proper technique. Breathing properly in an exercise can be tough to figure out, but remember:

It’s easy to forget about breathing while you are busy thinking about performing your exercise correctly. Perform your exercise slowly at first until you have mastered the movement and the breathing together.

Take a sip of water between each full set of exercises to keep you hydrated. This also recharges you mentally to attack the next round of exercises. Pace yourself in your weight training, because this is where you will spend most of your routine (15-20 minutes).

Every day, the programming changes to complement a certain group of muscles to maximize the most out of the workout time. The most efficient way to burn calories is to use more of your body in each exercise. Integrated movements, or exercises that require groups of muscles to work together, develop functionality in strength endurance. Functional exercising trains your body to perform everyday activities easier and safer.3

The workouts include movements that squat, push, pull and utilize core power and stability. Focusing on these movements provides more results out of less time. With squat, push and pull, you move the body in an integrated fashion, therefore, building functional muscle for everyday habits, patterns, and routines.

By using a different set of movements for every day of the week, your body has time to repair, or recover, in areas you may have already used in a previous routine. Workout recovery is crucial for your body to function properly from one workout to the next. When you exercise too hard and too often with no time for recovery, Overtraining Syndrome can occur, and you will be wearing your body down rather than building it up4. To avoid any setbacks or injuries, you will be using a different group of muscles or exercising differently every workout.

For instance, your movements are squats for Monday, so come Tuesday and Wednesday, you may feel sore in your legs and abs. Tuesday and Wednesday would focus on a push or a pull movement routine, so that your legs have time to repair, heal and recover.

I recommend taking at least two days off per week from this routine to allow your body to fully recover. On those days off, you should stay active and stretch any sore muscles in your free time to better prepare you for the next week’s workouts5.

With five days of training per week, this leaves very little to do other than repeat squat, push, and pull. That is why the days in between those types of movements are combination (i.e., Squat/push, squat/pull) and total body routines.

Component 4: Core

In this component, you should begin to slow down your exercises and steady your breathing. In the previous components, your effort is 6-8 on a scale of 0-10. You should now bring your efforts between 3 to 5. The fourth component, core, also known as the trunk, addresses the major muscles that move, support, and stabilize your spine6. This includes the entire abdominal area from the front wrapping all the way around to the back, then the small muscles along the spinal column. These muscles help you bend forward, stand up straight, bend backwards and sideways, twist, draw your stomach in and stabilize the spine during movement.

Each core exercise should be done at a slow pace of a 3-count exertion, 3-count hold, and a 3-count release. Breathe as naturally as possible since most of these movements test your will to push forward. When you feel your breathing or your heart rate increase, slow down or pause. This is when you should start to settle your breathing, slow your heart rate, and cool down.

Component 4 lasts 10 minutes or less, depending largely on the available time. If you find you go over in your cardio and weight training, cut time in the core component. A lot of movements address the core in some capacity. Core exercises are featured throughout the workout, even beyond the typically expected bunch of crunches.

Component 5: Stretch

The last component, stretching, is the most vital step in cooling down, carrying on with your day and setting up for better recovery for the next workout. Don’t overlook stretching because this is the key to injury prevention and faster workout recovery7.

Exercises tend to tighten and to restrict muscle movement, and stretching alleviates tension and improves range of motion. The wider the range of motion in a muscle and joint, the more benefits you gain from each movement. The more range of motion you have in each of your joints, the deeper and longer a movement can be performed. More joint mobility brings better exercising and more calories burned per movement8.

Not to mention, proper stretching is the best way to decrease your chances of injury9. If a muscle is excessively tight and trained repeatedly without any relief, that muscle is more susceptible to injury. Sometimes the smallest muscles can be strained, too, due to the surrounding larger muscles being over-stressed. If a large muscle is sore, over-trained or tired, then other muscles make up the difference. This adaptation cannot be consciously controlled; the body automatically does what it has to for survival or continued function, regardless of the potential outcome or detriment.

Hold each stretch twice for 15 seconds each while focusing on the specific muscle stretched. Be purposeful and slow in your breathing. Unwind, let your mind relax and reflect on your routine. Avoid letting your mind wander to your day ahead and stay in the moment of deepening each stretch so that it is uncomfortable yet not painful.

If you challenge yourself by getting deeper into a stretch, you will see vast improvements in your strength and endurance gains. Every inch you can stretch deeper is a victory, just like any weight lost, size change, or muscle gain. Stretching is integral in your overall physical development. Keep it up and stretch many times outside of your workout.

Tips & Suggestions

Plan a few things ahead of your workouts. Here are some items to consider:

1) Turn off your TV.

2) Turn off your phone unless you are using it for the workout.

3) Remove any distractions for the next hour.

4) Review your workout. If you can’t remember it, keep it easily accessible.

5) Keep a clock or stopwatch for timing your exercises. There are quite a few mobile apps that have programmable timers, test one ahead of your workout to avoid any problems during your routine.

You’ll need a few items for your workout, but not all the equipment will be used for every workout. Refer to your workout of the day to determine if it’s needed:

1) Cold water - to keep you refreshed and hydrated.

2) Clean towel - in case of excess sweating.

3) Exercise mat - any kind of yoga mat or gymnastics mat.

4) Two dumbbells - start with five pounds and increase the weight depending on how well you handle them with each exercise.

5) Rubber band (or exercise band) - this typically can be found at most sporting goods stores. Any tubing that is relatively light resistance. Graduate to heavier resistance bands when your body adapts to the routine. If you purchase a new rubber band, try to get a set that comes with accessories like a door attachment and handles.

6) Exercise bench - make sure it is sturdy and in good shape.

If you are lacking the equipment for an exercise, here are a few modifications you can use:

1) Dumbbells - use a water jug or bottle or a backpack.

2) Rubber bands - use dumbbells.

3) Bench - steps or a chair braced against a wall.

4) Jump rope - skip without the rope.

5) Exercise mat - beach towel

Consider a couple things before you begin this routine to really get great results. First, proper hydration and nutrition is key for you to get anywhere in your fitness goals. You really can’t exercise your way out of a bad diet, so be sure you are fueling your body with proper nutrition. Also, carrying the right mindset and attitude is critical to you sticking to your goals as they pertain to this workout plan. If you aren’t mentally prepared or have the right mindset before jumping into this, then chances are likely that when the going gets tough, you may walk away from this plan. I discuss the basics of hydration, nutrition, mindset and more in my publication The 3 Keys to Greater Health & Happiness: The Beginner’s Guide to Exercise, Diet & Mindset (available at Amazon).

WARNING

If you are ever short of breath or are having difficulty breathing, slow down your pace, but never stop moving. Avoid stopping completely when you feel overwhelmed. Ease up a little and focus more on your breathing so that your heart and lungs can continue to pump oxygen-rich blood throughout your body. When you overexert yourself in your workout, you stress your heart and lungs beyond their capacity10. This causes shortness of breath when your heart and lungs cannot keep up with your workout pace. Over the next five to ten minutes when you start to breathe better, slowly increase your exertion, but keep it below your prior efforts.

If you ever feel light-headed, dizzy, or nauseous, you should call your emergency response number or have someone seek medical attention for you immediately. These symptoms can be caused by dehydration, lack of nutrition, asthma, or worse yet, heart attack11. According to the American Heart Association, you should wait no more than three minutes to call for help12, because emergency personnel have the knowledge and equipment to get your heart beating again if it has stopped13. Never wait and see how the symptoms change. Always err on the side of caution and get help right away.