Download e-book for iPad: 7 Weeks to Getting Ripped: The Ultimate Weight-Free, by Brett Stewart

Physical Fitness

By Brett Stewart


Follow the daily plan during this booklet and you may ultimately in attaining the physique you’ve regularly sought after. The 7 Weeks to Getting Ripped program takes below 2 hours a week and doesn’t require any cumbersome health club apparatus, however the routines have the facility to reshape your whole physique.

Packed with transparent charts and precious pictures, this booklet offers every thing you want to get within the most sensible form of your existence in exactly 7 weeks:

• powerful body weight exercises
• enjoyable & not easy health games
• step by step instructions
• important foodstuff tips
• Easy-to-follow programs

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Read or Download 7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program PDF

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Additional info for 7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program

Sample text

It is the same movement that we need to rise from a seated position, or to bend down to the floor, so it is a very functional exercise that helps to keep us independent as we advance in years. To reduce stress on the knees, master the proper form; in particular, make sure you keep your weight back on your heels. KEY MUSCLES INVOLVED WALL SQUAT To strengthen your knees, begin with the Wall Squat, Gluteals Quadriceps in which you lean some of your body weight against the wall and slide up and down.

Alternatively, create your own whole-body program of 8–10 exercises, starting with three exercises to target the glutes and thighs and one for the calves. Be sure to master the proper form of the squat (pp38-41) before adding the challenge of weights and tubes. LEVEL 1 (BEGINNER) Ball squat (p60) Stationary lunge (p68) Calf raise (p71) Seated knee extension (p72) Bent-leg lift (p74) LEVEL 2 (INTERMEDIATE) Squat with weights (p61) Plié with weight (p67) Front lunge (p69) Side-stepping with tube (p84) LEVEL 3 (ADVANCED) One-legged squat (p62) Plié with ball (p66) Reverse lunge with knee lift (p70) Leg curl on ball (p77) P RO G R A M S AT A G L A N C E TRAINING GUIDELINES • Remember to warm up (pp32–37) before you start and to stretch out (pp86–89) after working the muscles.

Rest your fingertips lightly at the back of your head and lengthen your spine. 2 Exhale as you squeeze your buttocks and slowly lift your torso to 45 degrees. Press your hips into the ball. Pause at the top, then inhale and slowly return to the start position without resting. Begin with 10 reps and build up to 1 set of 15–20 reps. 50 4 FOR LIFE 4 pelvic tilts LYING PELVIC TILT Although pelvic tilts can be done properly in many positions, start with the easiest—lying flat on your back—while you practice coordinating the breath with the abdominal action.

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