8 Week - No Equipment Full-Body Workout

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1 8 Week - No Equipment Full-Body Workout BY MARIO TOMIC ShockingFit.com No Equipment Full-Body Workout - Page 1

2 Disclaimer & Copyright The contents of this book are the opinions of the author and should not be taken as medical advice. Always consult your healthcare professional before beginning any exercise program. If you experience any pain or difficulty during exercise, stop and consult your healthcare provider. Participants assume all risks associated with exercise and activity. Neither Mario Tomic nor ShockingFit.com will be held liable for any injuries that occur. Copyright by Honest Strength Limited All rights reserved. Can I share this book? YES! This book was written for everyone. You are perfectly welcome to share it. Feel free to post it online, add it to your blog or social media feed, or it to your friends. My only request is that you don t change it. ShockingFit.com No Equipment Full-Body Workout - Page 2

3 Guidelines: How To warm-up: Do 5 minutes of jumping jacks or jump rope to get the heart rate up a bit and wake up the body. The warm-up is not supposed to make you tired (maybe a bit initially for first 2 - weeks). Keep it light and easy. Feeling Tired or Sore? If you feel tired on a specific day then simply reduce the number of reps and focus on form. Additionally you can also reduce the number of sets if it s to 2. Listen to what your body is telling you and if there s a specific muscle group that s very sore and tired take it a bit easier for that muscle group. You ll come back stronger next time. Scheduling workouts Give yourself at least 1 day of rest between workouts if you re fatigued, and not more than 2 days of rest. Rest between sets: Aim for 0-90 seconds. Take 2- minutes on some exercises if necessary but for most sets it should be under 2 minutes. ShockingFit.com No Equipment Full-Body Workout - Page

4 Tempo (How you perform the exercises): Control the negative portion of the movement and explode on the contraction. Notes: - If you find out that you can do pull-ups and chin-ups we can include that - Let me know if some of the movements are too hard or too easy and we can change them for easier / harder variations. Mental focus during training: Mentally focus on the mind-muscle connection and connect with the muscle group you re targeting. Example: Close Grip Push-up for reps. You mentally focus on feeling your chest doing the work while performing the movement. Most people make a mistake and no focus on anything or focus mentally on reducing the triceps / shoulders engagement but that again puts mental focus on those muscle groups. Focus fully on the contraction in your chest. You re thinking where it s supposed to feel. This alone will massively increase your results from this training. ShockingFit.com No Equipment Full-Body Workout - Page 4

5 Workout Routine: Alternate between Workout A and B. If you have only workouts per week then do two A s and one B. Workout A Side-to-Side Push-Up x Table Inverted Row x Close Grip Push-Up x (Do Diamond style if Close grip is too easy) Reverse Push-Up (Also known as Scapular Shrug) x (For your back) Single-Leg Box Squat with a Chair x (each side) Shoulder and Feet Elevated Single Leg Hip Thrust x (each side) Reverse Modified Hyper-extension using a table x Superset: Ab V-Sits x 25 > x Side Plank 1 minute (Each Side) Workout B Single Leg Squat x 10 (each side) Feet Elevated Between Chair Push-Ups x Shoulder and Feet Elevated Single Leg Hip Thrust x (each side) Table Inverted Row x Handstand or Pike Push-Ups x Between Chair Dips x 10 Superset: Ab Bicycle Crunch x (each side) > Front Plank x 1 minute Hold Optional for Calves on either day if you have time: Stiff-Leg Ankle Hop x Squat Calf Raise 2 x ShockingFit.com No Equipment Full-Body Workout - Page 5

6 Week Example: t DAY 1 - MONDAY Sets Reps Side-to-Side Push-Up Table Inverted Row Close Grip Push-Up * Reverse Push-Up (Scapular Shrug) Single-Leg Box Squat with a Chair Shoulder and Feet Elevated Single Leg Hip Thrust Reverse Modified Hyper-extension SUPERSET: Ab V-Sits Side Plank 1 minute (Each Side) 25 1 min. DAY 2 - WEDNESDAY Single Leg Squat Feet Elevated Between Chair Push-Ups Table Inverted Row Handstand or Pike Push-Ups Between Chair Dips Shoulder and Feet Elevated Single Leg Hip Thrust Stiff-Leg Ankle Hop Squat Calf Raise SUPERSET: Ab Bicycle Crunch Front Plank DAY - FRIDAY Side-to-Side Push-Up Table Inverted Row Close Grip Push-Up * Reverse Push-Up (Scapular Shrug) Single-Leg Box Squat with a Chair Shoulder and Feet Elevated Single Leg Hip Thrust Reverse Modified Hyper-extension SUPERSET: Ab V-Sits Side Plank 1 minute (Each Side) Sets 2 Sets Reps *** 1 min. Reps 25 1 min. ShockingFit.com No Equipment Full-Body Workout - Page 6

7 How to progress: Stage 1 - Progressively add more reps. You should be stopping each set 1 rep before muscle failure. Stage 2 - Once you can perform double the amount of reps for what is set in the workout plan then add 1 more set. Stage - After you ve added 2 sets it s time to switch exercises to more difficult variations. For the bilateral movements (using both arms/legs at once) you can switch them to unilateral movements. Example: Close grip Push-Ups > One Arm Push-Up And for movements such as single leg squats you can switch to a harder variation such as Pistol squats. ShockingFit.com No Equipment Full-Body Workout - Page 7

8 Thank you! I would like to take the opportunity to personally thank you for downloading this free workout guide. Now that you have your home training plan my biggest advice is that you put it into practice. As good as this workout plan is, your results will be determined by how consistent you are with the training. Anthony Robbins once said It s not what we do once in a while that shapes our lives. It s what we do consistently. In reality this means that a person using a horrible plan without missing workouts will get more results than someone with a perfect plan only exercising once or twice a month. Once again, enjoy the workout and happy gains! :) - Mario P.S.: For more fitness, nutrition and personal development tips check out: Facebook: Instagram: Website: P.P.S.: If you liked this ebook, then you would probably love my first ebook: Lean and Strong Natural Fitness Model Workout Guide You can get it here for free: ShockingFit.com No Equipment Full-Body Workout - Page 8

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