APPENDIX B: Bonus Workout Section
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1 APPENDIX B: Bonus Workout Section
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3 Bonus Workout Section
4 DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health and before beginning any exercise program, including those that follow.
5 Bonus Workout Section to Get You Started! The following training programs are intended for healthy individuals free of any type of disease, illness, or injuries. Always consult your physician or qualified health professional before beginning the following or any other training program. There are three workout programs. Each program should be done for 4-8 weeks. Then go on to the next program. Total workout time per week will be about three hours! Strength train every other day three days per week. Most exercises are done in pairs. So you will do the first set of the first exercise, do not rest (note Rest of 0 seconds) then complete a set of the next exercise, then rest (note Rest 60 seconds.) After strenght training peform the core program. Three days per week, after strength training, or on the days in between strength training perfrom interval cardio. Each cardio session is only going to take you a total of 20 minutes to complete. Only 20 minutes but you will burn fat at an increased rate for the next 12 to 36 hours. The programs say Walk, Jog, or Run but this does NOT mean you have to actually use a treadmill. Each of the programs can be done on a bike, elliptical, rower, stair climber, or treadmill. They can also be done outside. Walk, Jog, or Run are used to describe how hard you are working for that minute. Each minute the intensity will vary. If you have a heart rate monitor and would like to use it you can use your heart rate (FitWorkz sells Polar Heart Rate monitors) instead of Walk, Jog, or Run. To calculate your theoritical max heart rate subtract your age from 220. Then multiply by 70%, 80%, or 90%. Then use your heart rate to guide how hard you should be working for each of your one minute intervals. *The author thanks the following people for their help with the photos and layout of this guide: Cameron Chenault Henry Glick
6 Program 1 Exercise Sets Reps Rest Step Up Single leg squat Assisted Pull-up Assisted Dip DB Bench Press Db Curl DB Row DB Shoulder Press Core CORE Exercise Sets Reps Rest Crunch Bicycle Toe Touch Crunch Russian Twist Plank 3 30 seconds 60
7 INTERVAL CARDIO Time Intensity HRt 1 Walk 70% Max HRT 2 Walk 70% Max HRT 3 Jog 80% Max HRT 4 Run 90% Max HRT 5 Walk 70% Max HRT 6 Jog 80% Max HRT 7 Run 90% Max HRT 8 Walk 70% Max HRT 9 Jog 80% Max HRT 10 Run 90% Max HRT 11 Walk 70% Max HRT 12 Jog 80% Max HRT 13 Run 90% Max HRT 14 Walk 70% Max HRT 15 Jog 80% Max HRT 16 Run 90% Max HRT 17 Walk 70% Max HRT 18 Jog 80% Max HRT 19 Walk 70% Max HRT 20 Walk 70% Max HRT
8 Program 2 Exercise Sets Reps Rest Step Up Single leg squat Bosu Squat DB Squat DB Stiff Leg Deadlift Db Curl Seated Calve Raise Standing Calve Raise CORE Exercise Sets Reps Rest DB Bench Press DB Row Assisted Pullup Assisted Dip DB Lying Tricep Ext Db Curl DB Lateral Raise DB Shoulder Press Core Exercise Sets Reps Rest Crunch Bicycle Toe Touch Crunch Russian Twist Plank 4 60 seconds 60
9 INTERVAL CARDIO Time Intensity HRt 1 Walk 70% Max HRT 2 Walk 70% Max HRT 3 Jog 80% Max HRT 4 Run 90% Max HRT 5 Walk 70% Max HRT 6 Jog 80% Max HRT 7 Run 90% Max HRT 8 Walk 70% Max HRT 9 Jog 80% Max HRT 10 Run 90% Max HRT 11 Jog 80% Max HRT 12 Run 90% Max HRT 13 Jog 80% Max HRT 14 Run 90% Max HRT 15 Walk 70% Max HRT 16 Jog 80% Max HRT 17 Run 90% Max HRT 18 Jog 80% Max HRT 19 Walk 70% Max HRT 20 Walk 70% Max HRT
10 Program 3 Exercise Sets Reps Rest Step Up Single leg Squat Leg Press Wide Leg Press Narrow Leg Extension Leg Curl Seated Calf Raise Standing Calf Raise Core Exercise Sets Reps Rest DB Bench Press DB Incline Bench Press DB Fly DB Lying Tricep Ext Pushup DB Shoulder Press DB Front Raise Rope Tricep Extension Core Exercise Sets Reps Rest Lat Pulldown Seated Row Close Grip Lat Pulldown DB Curl DB Row DB Hammer Curl DB Reverse Fly Core CORE Exercise Sets Reps Rest Crunch Bicycle Toe Touch Crunch Russian Twist Plank 4 60 seconds 60
11 INTERVAL CARDIO Time Intensity HRt 1 Walk 70% Max HRT 2 Walk 70% Max HRT 3 Jog 80% Max HRT 4 Run 90% Max HRT 5 Jog 80% Max HRT 6 Run 90% Max HRT 7 Jog 80% Max HRT 8 Run 90% Max HRT 9 Jog 80% Max HRT 10 Run 90% Max HRT 11 Sprint All Out 12 Jog 80% Max HRT 13 Run 90% Max HRT 14 Jog 80% Max HRT 15 Run 90% Max HRT 16 Jog 80% Max HRT 17 Run 90% Max HRT 18 Sprint All Out 19 Walk 70% Max HRT 20 Walk 70% Max HRT
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13 Step Up While standing up tall, head up, step onto box with foot facing forward. Step down in the same sequence. That s one rep. Do all reps on one side then repeat. Works: Quad, Glute, Ham Single LEG SQUAT While standing up tall, head up, extend one leg in front of you. Bend the oppisite leg and squat as low as you can without falling over. Use arms for balance if needed. Works: Quad, Glute, Ham
14 assisted pull up With knees on pad, extend arms all the way out, then pull up until your chin is at the top of the machine. Remember to lift with your back, not your arms. More weight on this machine means it is easier to perform the exercise. Works: Lats, Biceps ASSISTED Dip With knees on pad and hands on dip handles, extend arms all the way out, then bend at the elbow until they are 90 degrees and extend back to starting position. Works: triceps, chest if leaning forward
15 DUMBBELL BENCH PRESS Start with feet firmly on ground, butt, back and head firmly on bench. With the weights at chest height, extend arms out completely and return to starting position slowly. Works: Chest, Triceps DUMBBELL CURL While standing up tall, start with weights at sides and curl up with palms facing out. Return to starting position slowly. Works: Biceps
16 DUMBBELL ROW Starting with one foot flat on the ground and knee firmly planted on the bench, keep your back flat and head up. With weight dangling at chest height, pull towards your body and back down slowly. Works: Rhomboids and Middle Trapezius DUMBBELL SHOULDER PRESS While sitting up tall, weights next to your head as pictured, extend arms overhead and back down slowly. Works: Deltoids, Trapezius
17 CRUNCH Start by lying on the ground with feet firmly planted on the ground, knees bent and hands by the side of your head, elbows out. Crunch forward using your abs while trying to bring your elbows toward your knees. Keep neck in neutral spine. Works: rectus abdominus BICYCLE Start in same position as a crunch but this time elevate the legs. Crunch forward trying to bring one elbow to the opposite knee and alternate back and forth while extending the opposite foot out as far as possible. Works: Rectus abdominus, oblique
18 TOE TOUCHES Start in same position as crunch except legs are vertical over your hips. Perform the exercise while crunching forward, trying to touch your toes. Keep legs straight as possible. Works: Recuts abdominus RUSSIAN TWIST Sit on the ground with heels and butt touching the ground. Hold onto a ball or hold hands together with arms extended. Torso should be at a 45 degree angle with the ground. Twist your torso from side to side. There and back is one rep. To increase difficulty, hold onto a heavier ball and/or raise your feet off the ground. Works: rectus abdominus, obliques
19 PLANK Hold the above position for the allotted time. Butt down, back flat, abs flexed, head and neck in neutral spine. Works: Core BOSU SQUAT Stand on an upside down bosu ball. Gain balance before attempting move. While keeping head up and back flat, bend at the knees and keep butt back. Bend down to 90 degrees or as low as possible. Keep arms out in front for balance. Works: Glutes, Hamstrings, Quads, Core stabilizers
20 DUMBBELL SQUAT Start with dumbbells at side, feet shoulder width apart. While keeping head up and back flat, bend at the knees and keep butt back. Bend down to 90 degrees or as low as possible. Keep arms out in front for balance. Works: Glutes, Hamstrings, Quads DUMBBELL STIFF LEGGED DEAD LIFT Start by standing up tall with feet shoulder width apart, weights in front of you. Bend at the waist keeping your head up and back flat. Keeps the legs straight, but knees slightly bent. Slowly return back to starting position. Works: Hamstrings
21 SEATED CALF RAISE Start with heels below foot bar. Press foot down so the weight rises as well as your heels move above the bar. Works: Soleus STANDING CALF RAISE Start with heels below foot bar. Press foot down so the weight rises as well as your heels move above the bar. Works: Gastrocnemius
22 LYING TRICEP EXTENSION Lying flat on a bench, Raise weight at chest height above you. Slowly lower the weight down to either side of your head. Concentrate on keeping the elbows perpendicular to your body and tucked in, do not let them flare out. Works: Triceps PUSHUP In a plank position keep head in neutral spine, back flat and butt down. Lower yourself to the ground so your chest, not your head or face, is a few inches from the ground. Works: Chest, Core
23 LATERAL RAISE Start with weight at your sides. Raise the weight out to the side until it is at shoulder height. When performing this exercise try not to swing the weights. Use a lower weight if you need to swing. Works: Deltoids LEG PRESS WIDE Start with back and butt on the pad. Feet on the plate with toes slightly pointed out. When performing this exercise it is important to first push through you re your heels and not your toes and secondly not to slam your knees into a locked position. Works: Quads, Hams, Glutes
24 LEG PRESS NARROW Start with back and butt on the pad. Feet on the plate with toes slightly pointed out. When performing this exercise it is important to first push through you re your heels and not your toes and secondly not to slam your knees into a locked position. Works: Quads, Hams, Glutes LEG EXTENSION Start this exercise with butt and back firmly on the pad. Extension pad should be placed at the ankles. Fully extend legs and return to starting position. Use handles to remain seated in the chair. Works: Quads
25 LEG CURL Start this exercise with butt and back firmly on the pad. Flexion pad should be placed at the back ankles with knee pad just above the knee caps. Fully flex legs and return to starting position. Use handles to remain seated in the chair. Works: Hamstrings DUMBBELL INCLINE BENCH PRESS Start with bench at a 45 degree angle and feet firmly on ground, butt, back and head firmly on bench. With the weights at chest height, extend arms out completely and return to starting position slowly. Works: Upper Chest, Triceps
26 DUMBBELL CHEST FLY Start with feet firmly on ground, butt, back and head firmly on bench. With the weights at chest height, keep elbows bent and extend arms parallel to the floor and return to starting position slowly. Works: Chest FRONT RAISE Start with weights in front of you at sides, standing up tall. Raise weights, palms down, in front of you until shoulder height and return slowly. Remember not to swing arms. Works: Front Delts
27 TRICEP ROPE Standing at a cable cross with tri-rope attached, grab the rope with hands touching the knots or knobs on the rope. Extend arms out and make sure wrists are straight and knobs/knots flare out at the bottom of the movement. Works: Triceps LAT PULL-DOWN At a lat pull down machine, after setting weight, grab bar with a wide grip and sit down so butt and feet are firmly planted on the seat and ground. Starting with arms extended pull bar towards your chest as far as possible and slowly return to starting position. Works: Latissimus Dorsi
28 BACK ROW Make sure butt and feet firmly planted on foot plates and seat. After setting weight, grab handles and extend legs. Start with arms extended and pull handle to your chest. Do not bend or rock at your torso, movement should only occur at the arms. Works: Rhomboids, Middle Trap CLOSE GRIP LAT PULL-DOWN At a lat pull down machine, after setting weight, grab bar with close grip and sit down so butt and feet are firmly planted on the seat and ground. Starting with arms extended pull bar towards your chest as far as possible and slowly return to starting position. Works: Latissimus Dorsi, mid back
29 DUMBBELL HAMMER CURL Start standing up tall with weights by side. Curls weights just like a normal curl but keep wrists in a neutral position. Do not swing weights. Works: Biceps DUMBBELL BACK FLY Stand with knees bent and torso flexed forward. Keep the head up and back straight. Weights should be above waist height with elbows bent. Lift the arms out to the sides up to shoulder height while squeezing the shoulder blades together. Keep elbows bent, engage core. Works: Rhomboids, Middle Trapezius
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