LEGAL DISCLAIMER COPYRIGHT

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2 LEGAL DISCLAIMER All information, programs and tools presented on this site, in ebooks and in 0 Day Hollywood Reboot (or other) programs are intended for educational purposes only. Any health, diet or exercise advice is not intended as personal advice you should not follow without prior approval from your medical professional or dietician. No information or recommendations are meant as a medical diagnosis or treatment for illness or disease. All nutritional and supplement plans are EXAMPLES ONLY and should not be followed without approval from a certified dietician. If you think you have any type of medical condition or other illness you must seek professional advice, even if you believe it may be due to diet, food or exercise. Rudy Mawer Consulting LLC is not a medical institute and therefore will not give any diagnosis or medical advice. By using our site, products or downloading our programs you agree to our terms and conditions. COPYRIGHT Copyright 018 by Rudy Mawer Consulting LLC All rights reserved. No part of this publication or other related products purchased may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the owner.

3 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Welcome to the home workouts section of the 0-Day Reboot. If you re here, that means you either don t have access to a gym or simply don t care to go to the gym. Keep in mind though that even if you do have access to the gym, you re more than welcome to use these workouts as you please at home, or at the gym. Further, you can also use these workouts in addition to the gym workouts as well. Working out at home comes with a host of different challenges, especially if you have minimal equipment. The reason why training at a gym is typically more effective is largely because you have the ability to apply resistance in a number of different ways, from different angles and with different exercises, speeding up progression. Working out with minimal to no resistance makes things much harder. When you consider the stimulus you can generate with a loaded barbell, you can imagine that the stimulus you receive from only your bodyweight is significantly lower. So, why am I telling you this? Frankly, I want you to have realistic expectations while also being fully aware of how much work you ll need to put forth. Exercising at home and achieving drastic results is attainable, yet challenging and will require focus and smart decisions. In this section, I m going to dive into the decisions you should make and the differences between exercising at home and the gym. Following, I ll provide some instruction on techniques used and how best to use this program for maximum results. Let s get started

4 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS No Resistance Makes Progress Slower As I mentioned briefly, exercising with only your bodyweight can be a bit slower than using resistance. If you think about it, using resistance provides something novel and a reason for your body to change while your bodyweight is something you deal with on a daily basis. Exercise is a stressor that forces your body to change. For instance, when you lift heavy weight, the body responds by making you stronger. When you consistently run, your body changes by becoming more fatigue resistant. Using bodyweight only makes this process a bit challenging, mostly because it s difficult to stress your body enough to force the body to change. As you can imagine, using a barbell for a squat will be more stressful than just a bodyweight squat and will thus force a more drastic change in your body. Mostly, this means that if you re only using bodyweight, you ll need to complete more sets to failure, more repetitions, more exercises and use shorter rest intervals than you would if you were completing the same exercises, with resistance. I m telling you this not to scare or put you off but simply to paint a picture of the reality of the situation. At-home exercise is difficult if you want to make a serious transformation change and I need, and want, you to understand that before taking on this challenge.

5 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Use Resistance Whenever Possible Since using only your bodyweight can make progress a bit slow, I recommend you use things around your house to provide resistance in addition to a few, inexpensive pieces of equipment. Water Jugs / Bottles In the program, you ll notice that there are exercises labeled with either Water Jug or Water Bottle. Whenever you see an exercise with those terms, I recommend using two, gallon water jugs (with handles) or regular water bottles as resistance. Of course, if you have access to dumbbells, feel free to use those instead but if you don t, then using water jugs and bottles is the next best option for providing resistance. If you happen to be someone with access to 5-gallon water jugs with handles, this can also significantly improve your workout effectiveness. Resistance Bands Resistance bands are relatively inexpensive and can instantly provide resistance to just about any movement. The best part is that if you buy a set, the different resistance bands also provide a reasonable way to progress, since some bands will provide more resistance than others. In the program, you ll notice that some exercises are labeled with Resistance Band, and some others even display as water jug and resistance band. If you see this, I recommend using a resistance band for the exercise. Just know this is not a requirement.

6 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Using Resistance If you do end up using these options, know that you can use these options with every exercise in the program. Resistance can be applied to any exercise to immediately increase effectiveness, so consider using these options whenever possible. Use The Gym Workouts As Well First of all, the home workout program was built specifically for using minimal resistance, if any at all. Since the requirements here are different than at the gym, the workouts are indeed different. Additionally, gyms also offer variety due to equipment, so many of the exercises may differ. That being said, you re welcome to use the gym workouts and try to substitute exercises with those that you can actually complete. For example, if you have access to dumbbells or even water jugs and resistance bands, you can complete most free-weight exercises included in the gym-focused program. A barbell squat for instance can easily be changed to a BFR, Density squat exercise with water jugs. It might take some creativity, but using this idea will extend the duration of the program and also provide you with a bit more variety than you might find in the home workout program.

7 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Special Techniques In the home workouts and regular workouts alike, you ll notice a few more tags being added to each exercise. For the home workouts, following these techniques is very important for maximum effectiveness of the training program. In this section, I ll go through both of these techniques so that you have a sound understanding of when to use them and why you would. Special Techniques In the home workouts and regular workouts alike, you ll notice a few more tags being added to each exercise. For the home workouts, following these techniques is very important for maximum effectiveness of the training program. In this section, I ll go through both of these techniques so that you have a sound understanding of when to use them and why you would. Blood Flow Restriction (BFR) Blood Flow Restriction is a relatively new technique that was introduced by the Japanese under the name Kaatsu. This technique leverages selective occlusion or restriction of blood flow away from your muscles, leading to pooling of blood and metabolic byproducts that help you build muscle. The idea behind BFR is simple. By restricting blood flow, you create an environment in the muscle that mimics what happens when you lift weights with heavy resistance. The catch here is that you can achieve the same stimulus as using heavy weight, without actually needing the heavy weight. This is really a great option if you can t use resistance.

8 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Equipment To use BFR, you ll need at least one piece of equipment, known as a tourniquet. This is a piece of elastic that helps you tie-off your limbs which you need to do if using this technique. I recommend these here: or something similar. Procedure Once you have your tourniquet, you need to know how to actually use them in the context of BFR. Placement For BFR purposes, you want to wrap the tourniquet in-between or above target muscle groups. For example, if you re doing BFR to help build your legs and glutes, you ll want to wrap your legs below your glutes and above your thighs - essentially in your groin area. Another example would be biceps, triceps and deltoids; for these, you place the tourniquet below the deltoid and above your bicep, and in the crease that separates the two muscle groups. Wrapping Pressure How tightly you wrap the tourniquet will be a learning process. The goal here is to wrap at a pressure of 7 out of 10, with 10 being complete restriction. 10 is a danger zone and we want to make sure you never wrap that tightly.

9 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Mostly, once you wrap, your limbs should feel like they are getting pumped. That s a good thing because we want to continue allowing blood to enter the muscle but stop it from exiting the muscle. A good indication here with wrapping pressure is to pay close attention to whether your limb is falling asleep. If it feels that your limbs are going to sleep, even before you exercise, then you ve wrapped too tightly. If this happens, immediately remove the tourniquet and rewrap after full blood flow has been achieved. Working out When using BFR, especially with no resistance, you need to take each set very close to, if not actually to, failure. Quite simply, if you re not taking your sets to failure, you won t make progress. Keep in mind, this suggestion is specific to BFR and BFR with little to no resistance. If you are using resistance, taking sets close to failure (1- reps short) will suffice. Removing The Tourniquet * Even if most of the exercises in a given workout require BFR, you don t want to leave the tourniquet in place the whole time. You want blood flow to occur once you ve finished a certain exercise. My recommendation is to keep limbs wrapped for the duration of single exercises. For example, if you have sets of BFR bodyweight squats, wrap your legs, complete sets and remove the tourniquet. Then, once you move towards the next exercise, rewrap and repeat the process.

10 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS *Special Note BFR is widely considered to be a totally safe practice as long as you do it safely and in a smart manner. In terms of BFR, there are sets of instructions that you MUST follow in order to maintain safety. 1. Don t Wrap Too Tightly I ve mentioned this already, but it s very important. Do not completely block blood flow. This defeats the purpose of this training technique and could injure you. When in doubt, always unwrap and reapply the tourniquet. Your muscle should never fall asleep or start being in pain (other than pain associated with exercise). Be smart and never take a risk.. Unwrap Frequently Second, never leave your limbs wrapped for more than a couple minutes at a time. Throughout the duration of your workout, you should unwrap and rewrap a few times. A good recommendation is to unwrap once you complete all sets for any given exercise and then reapply once you start the next exercise.

11 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Density Training Density training is a technique that can be applied to any sort of exercise program but it really stands out as the gold standard when exercising with little to no resistance, because it provides a strong stimulus and an easy means of progression. Realistically, you should eventually move every set you complete with bodyweight only to a format using density training. The idea behind density is that you determine a certain length of time and then try to complete as many repetitions as possible during that time frame. Then, once you repeat, you try to beat your previous performance. Using this method allows you to almost certainly reach failure, as long as the duration is long enough. For instance, bodyweight squatting for 1 minute is actually extremely difficult for most. But, if 1 minute happens to be too easy, you can simply extend the duration until you find your failure point and then progress from there. Using this method ensures that you re not only stimulating your muscles enough to promote change, but you also have a tangible metric for progressing. Really, you can adjust your sets to practice overload in a number of different ways. You can increase the duration of your sets, increase the number of sets you complete and also the number of exercises you complete. Really, using density training is the smartest exercise technique you can use when exercising at home with little to no resistance.

12 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Using Density As mentioned, you ll choose an exercise and a duration and complete as many repetitions as possible during that time. As an example, in one workout, you ll be completing Density bodyweight squats for sets of 1 minute. When completing this exercise, your set progression will look like this: Set 1: 1 minute, As Many Reps As Possible () Rest seconds Set : 1 minute, As Many Reps As Possible () Rest seconds Set : 1 minute, As Many Reps As Possible () Rest seconds Set : 1 minute, As Many Reps As Possible ()

13 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS Keep Track Of Your Density Exercises Lastly, when using density and really, any other technique, I recommend using a journal of sorts to keep track of your progression. Doing so gives you a metric for progress by understanding what you ve already done, so that you can progress. For example, if you complete sets of 1-minute bodyweight squats, using a journal will allow you to write down repetitions, rest periods and how difficult the set was. Then the next time you complete a similar exercise or workout, you can view previous performance and improve.

14 HOM E W O R KO U TS PHASE 1 Glycogen Depletion

15 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS PHASE 1 HOME WORKOUTS DAY 1 DAY DAY Full Body Glycogen Depletion Full Body Glycogen Depletion Full Body Glycogen Depletion DAY DAY DAY 5 REST Full Body Glycogen Depletion

16 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 1 Exercise Pair Sets Reps Rest Bodyweight Squats 1a 0 0 Pushups a 0 Water Jug Single Arm Rows a each 0 Water Jug Alternate Biceps Curls a each 0 Water Jug Overhead Triceps Extension 5a 0 Bodyweight Squats 6a 0 Kneeling Glute Kickbacks 7a 0 Repeat The Cycle x1

17 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY Exercise Pair Sets Reps Rest Water Jug Overhead Press 1a 0 Bodywight Squats / Jug Squats 1b 0 Bulgarian Split Squats 1c each 0 Sumo Squat a 0 Water Bottle Side Raises a 0 Squat Jumps a 0 Water Jug / Resistance Band RDL 5a 0 Alternate Lunges 6a 0 Side Lunges 7a 0 Repeat The Cycle x1

18 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY Exercise Pair Sets Reps Rest Water Jug Goblet Squats 1a 0 Water Jug Deadlift a 0 Water Jug Lying Chest Press a 0 Water Bottle Side Raises b 0 sec. 0 Pushups a 0 Planks 5a 5 sec 0 Chair Dips 6a 0 Lying Glute Bridges 7a 0 Calf Raises (on stairs) 8a 0 Repeat The Cycle x1

19 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 5 Exercise Pair Sets Reps Rest Bulgarian Split Squat 1a each 0 Chair Dips a 0 Mountain Climbers a 0 sec. 0 Squat Jumps a 0 Side Planks 5a 0 sec. each 0 Reverse Lunge 6a each 0 Lying Bicycles 7a 0 sec. 0 Banded Biceps Curls 8a each 0 Planks 9a 0 sec. 0 Repeat The Cycle x1

20 HOM E W O R KO U TS PHASE Muscle Group Focus

21 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS PHASE HOME WORKOUTS DAY 6 DAY 7 DAY 8 DAY 9 DAY DAY10 Upper Body Lower Body Upper Body REST Lower Body

22 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 6 Exercise Pair Sets Reps Rest Pushups 1a 0 Water Jug Bent Over Rows 1b Water Jug Overhead Press a each Water Jug Single Arm Rows b each Water Jug Alternate Curls *Rest Pause a each Water Jug Skullcrushers *Rest Pause b each Water Bottle / Jug Fly a Water Jug Rear Deltoid Fly b

23 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 7 Exercise Pair Sets Reps Rest Kneeling Glute Kickbacks 1a 1 Bodyweight Squats *Density 1b 5 sec Water Jug Banded RDL 1c Water Jug Sumo Deadlift a 0 Water Jug / Bottle Squat Thrusters b 0 Situps / Crunches a Mountain Climbers / Ab Rollout b

24 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 8 Exercise Pair Sets Reps Rest Water Bottle / Jug Alternate Curls 1a each Water Bottle Concentration Curls 1b each Water Bottle Single Arm Overhead Extensions a 10 each Chair Dips b Resistance Band Biceps Curl a Resistance Band Triceps Pushdown b Resistance Band Front Raises c Resistance Band Rows d Situps a Planks b 5 sec Spiderman Planks c 10 each

25 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 10 Exercise Pair Sets Reps Rest Bodyweight Squats 1a 0 Walking Lunges a 1 each Bulgarian Split Squats b 1 each Goblet Squats *Density c 5 sec Reverse Lunges a 10 each Glute Bridges b Single Leg Glute Bridge a each Lying On Side Hip Abduction b each Bodyweight Squat 1s c 1 Bodyweight Squat 1s: Complete 7 bottom half squats. Then, complete 7 top half squats. After, complete 7 full range squats for a total of 1 reps.

26 HOM E W O R KO U TS PHASE Advanced, High Intensity Training

27 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS PHASE HOME WORKOUTS DAY 11 DAY 1 DAY 1 DAY 1 DAY DAY Full Body Advanced Full Body Advanced Full Body Advanced REST Lower Body

28 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 11 Exercise Pair Sets Reps Rest Water Jug Deadlifts 1a 10 Water Jug Front Squats 1b 10 Bodyweight Squats *Density 1c 1 min. Water Jug Rows a 1 Stationary Lunges *Density a 5 sec. each Pushups *Density b 5 sec Water Jug Bulgarian Split Squat a each Water Bottle Overhead Lunges b 10 each Mountain Climbers c 0 sec *Plank To Pushup 5a 5 sec Wall Sit at 90 Degrees 5b 0 sec. *Plank To Pushup: Start in plank position. Rotate up on one hand, then the other. Complete a pushup. Rotate back down to plank position. This is 1 rep.

29 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 1 Exercise Pair Sets Reps Rest Water Jug Sumo Deadlift 1a 0 Resistance Band Upright Rows 1b Walking Lunge *Density a 1 min Water Jug / Bottle Overhead Press b Resistance Band Front Raises *Density c 0 sec Close Grip Pushups a Chair Dips b Step Ups *Density a 1 min Planks b 1 min.

30 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 1 Exercise Water Jug Bent Over Rows *Density Pair Sets Reps Rest 1a 1 min. Water Jug Single Arm Rows 1b 0 each Resistance Band Row 1c BFR Pushups *Density a 1 5 sec. BFR Bodyweight Squats *Density b 5 sec. BFR Glute Bridge *Density c 5 sec. Water Jug Banded RDL d + Side Planks a 5 each BFR Bodyweight Squat *EMOM a 5 EMOM - Every Minute On The Top Of The Minute - Complete 5 repetitions EMOM for the duration.

31 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY Exercise Pair Sets Reps Rest BFR Walking Lunges 1a 1 min Water Jug Squat Thrusters 1b 5 Side Lunges 1c 10 each Planks a 5 sec V-Ups a BFR Pushups *Density a 1 min 5a 1 min BFR Bodyweight Squats *Density

32 HOM E W O R KO U TS PHASE Reboot

33 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS PHASE HOME WORKOUTS DAY 16 DAY 17 DAY 18 DAY 19 DAY DAY0 Full Body Advanced Full Body Advanced Full Body Advanced REST Lower Body

34 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 16 Exercise Pair Sets Reps Rest Bodyweight Squats *Density 1a 1:0 min. Water Jug Banded RDL 1b Water Jug Goblet Squats *Density 1c 5 sec. Kneeling Single Glute Kick Back a each Water Jug Walking Lunges b each Lying Hip Abduction a each Water Jug Calf Raises b Glute Bridges c

35 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 17 Exercise Pair Sets Reps Rest Resistance Band Biceps Curls 1a Resistance Band Triceps Pushdown 1b BFR Water Bottle Alternate Curls 1c each BFR Water Bottle Lying Skullcrushers 1d Lying Bicycles b 1 Russian Twists b Planks c 5 sec

36 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 18 Exercise Pair Sets Reps Rest BFR Water Jug Bent Over Rows 1a BFR Water Jug Overhead Press 1b BFR Water Bottle Side Raises 1c Bodyweight Squats *Density a 1:0 min Reverse Lunges b 10 Sprint a 10 sec. Walk b min. N/A Bodyweight Squat 1s a 1

37 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 19 Exercise Pair Sets Reps Rest Run (or alternative cardio) 1a 1 5 min. 10 Water Jug Squat Thrusters *Density a Water Jug / Bottle Single Arm Overhead Press b 10 each Burpees c BFR Kneeling Glute Kickbacks a Plank To Pushups a Run (or alternative cardio) 5a 1 5 min.

38 0-DAY HOLLYWOOD REBOOT HOME WORKOUTS DAY 0 Exercise Pair Sets Reps Rest BFR Bodyweight Squats *Density 1a 1 min. 10 Water Jug Step Ups a 1 each 10 Side Lunges b 1 each 10 Resistance Band Water Jug RDL a BFR Water Jug Walking Lunges *Density a 1 min. Sprint 5a 10 sec. Water Jug Sumo Deadlift 6a 0

39 HOME WORKOUTS PHASE 1- U DY M AWER. COM

CONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...

CONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate... CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...