The ABC Workout Plan E-Book

Dale L. Roberts

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

Seitenzahl: 44

Veröffentlichungsjahr: 2023

Beschreibung

Looking for effective bodyweight workouts to firm, tone, and tighten your abs, butt, and core? Look no further than The ABC Workout Plan! This book is perfect for beginners who want to start their fitness journey at home.

In this exercise and fitness book, you'll find:

- 23 different workout programs with brief and straightforward instructions

- 65 of the best bodyweight exercises for your abs, butt, and core

- Dozens of pictures with exercise demonstrations

- Workouts ideal for most anyone starting with the beginner

- And, so much more!

The ABC Workout Plan also includes effective bodyweight training and weight training for women to build a stronger core and more toned lower body. Start your fitness journey today and see the results you've been looking for.

Order your copy now!

Leseprobe

The ABC Workout Plan

Firm, Tone, and Tighten Your Abs, Butt, and Core

By Dale L. Roberts

©2023 Second Edition

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 ABC 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

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)

Glossary of Exercises

Abs Exercises

Butt Exercises

Core Exercises

Conclusion

Thank You

About The Author

Acknowledgements

References

Introduction

If variety is the spice of life, then I have just added a little extra flavor your world. The ABC Workout Plan is a supplemental guide or a companion manual to my past two fitness publications (The 3 Keys to Greater Health & Happiness and the Amazon best-selling The 90-Day Workout Plan). The exercises, instructions, and pictures are the same. However, I put a different spin on the workout plans.

I found that many people look to focus and target their training on specific areas of the body. A common concern or problem area that I address as a trainer is the “core.” Some people are looking to tone, tighten and firm the core and other supportive areas to it (i.e., abs, butt). In The 90-Day Workout Plan(The 5 Components of the Workout - Component 4: Core) I discuss what makes up the core and its importance:

The core, also known as the trunk, addresses the major muscles that move, support, and stabilize your spine.1 This includes the entire abdominal area from 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.

Is focused training or targeting muscle groups a successful method? In regards to targeting muscle groups for area-specific fat reduction, I wrote in The 3 Keys to Greater Health & Happiness(Chapter 2: Physical Fitness - Core Exercises):

Here are a few things to remember before doing core exercises:

Fact #1: Isolated movements are not going to get you targeted fat reduction. In fact, your body will determine what fat to burn and where to burn it.

Fact #2: The abdominal muscles are small, therefore, are just small tools in your arsenal to create fat burn. If you wish to lose stubborn fat, the best movements are compound and integrated movements that require large muscles. Washboard abs are not created through 1,000 crunches per day, but through smart movements that incorporate more caloric expenditure and strict nutrition intake.

Fact #3: Working your abdominal muscles all the way up, down and around can alleviate potential back problems, posture issues and digestive health.

Knowing that isolated movements will not provide targeted fat reduction, The ABC Workout Plan is merely an aid in your fitness pursuits. Yes, you can target muscle groups and get excellent results. After all, when you shed all of your excess fat, you can then admire all the hard work you put into your abs, butt and core. However, this supplemental guide is not a lose-weight-quick fad or magic wand to spot reduce fat.