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by Coach Lomax
www.optimum-fitness-network.com
&
www.bodyweight-calisthenics-exercise.com
Copyright 2005
Optimum Fitness Network LLC & Coach Eddie Lomax
All Rights Reserved
Disclaimer
The absolute best way to continue strength, conditioning and
fitness improvement is to stay healthy, safe and injury free...
so use common sense to guide your training.
I know that most of you already use common sense when physical
training workout program... yet I still find it necessary to make this
disclaimer.
The material contained in
informational purposes only.
this
Instruction
Manual
is
for
The author and anyone else affiliated with the creation or distribution
of this book may not be held liable for damages or injuries of any
kind allegedly caused or resulting from the use of this material.
Before beginning this, or any type of exercise program, it is
recommended that you consult with your physician for authorization
and clearance.
The information contained herein is not intended to, and never
should, substitute for the necessity of seeking the advice of a
qualified medical professional.
Under no conditions should you begin this program unless you
can honestly answer "no" to all of the following questions:
Has your doctor ever said that you have a heart condition, and
that you should only do physical activity that is performed
under a doctor's supervision?
In the past three months, have you had chest pains when you
were doing physical work?
Do you know of any other reason why you should not engage in
a physical exercise program or activity?
Weights. Just make sure the exercises you pick can be done in a
rhythmic manner and at a fast pace without sacrificing good form!
****************
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Lower your body by bending your knees until your thighs are
parallel to the ground and your knees are at 90 angles.
Keep your back flat and sit your butt as low as possible.
Make sure your feet stay flat on the ground and that your
knees do not extend beyond your toes.
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The Push Up
You can't beat the effectiveness of this "classic" upper body
power builder.
To perform the Push Up...
Balance your weight on your toes and your palms, with your
hands just beyond shoulder width.
Your body should form one straight line from your feet to
you head and your eyes should stay focused on the floor
about 6 inches in front of you.
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Chinnies
Chinnies will definitely give your core muscles something to
think about.
To perform Chinnies...
Lie on your back with your legs straight and slightly off the
ground and your elbows bent, hands lightly grasping your head.
Do not grab your head tightly and pull with your arms.
Exhale and contract your abdominals while you bring your right
elbow to left knee and then your left elbow to right knee.
Your legs should not touch the ground until the repetitions are
complete.
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Jumping Jacks
This simple exercise will definitely get the heart and breathing
rates up!
Simultaneously
jump
your feet out laterally
and bring your arms in
an arcing motion over
your head.
Continue
in
alternating fashion.
an
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Mountain Climbers
Get ready for a heart pounding experience.
Tuck one leg under your body and keep the other extended.
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Conclusion
How much you get out of the Tabata Calisthenics Workout, or
any workout for that matter, is directly related to
how much you put into it.
The human body is truly amazing... place it in an environment that
demands high levels of strength, conditioning and fitness and it will
make the necessary changes to give you high levels of strength,
conditioning and fitness.
It is just that simple!
The really amazing part is that the bodily changes will not only make
you perform better... but look and feel better as well!
Now, I said it was simple... I did not say it was easy.
The success of any physical training program lies in consistency... the
physical training must become part of your normal, everyday lifestyle
to guarantee long term benefits.
I know a lot of you have participated in one type of physical training
program or another... and just as many of you failed to get the
results you wanted and ultimately gave up.
So why will this time be any different?
Because this time you are going to start your physical training with
the understanding that strength, conditioning and fitness is a
journey, not a destination.
There are no quick fixes for strength, conditioning and fitness
excellence... and anyone that says they found one is a liar.
Quite frankly, I am glad there are no quick fixes for physical fitness...
I enjoy the journey of physical training too much.
Decide right now that come what may over the next couple of
weeks... You will complete the Tabata Workout.
Since the Tabata Workout is very demanding, there will be 3 weeks of
preliminary training before you will actually attempt doing the
exercises using the Tabata Protocol... I suggest you dont skip these
workouts.
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So, for the next three weeks you will be progressively improving... so
you will get the most out of your Tabata Workout experience.
Your journey starts now!
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max 25 reps
rest 1 minute
Air Squats
max 25 reps
rest 1 minute
Air Squats
max 25 reps
rest 1 minute
Push Ups
max 25 reps
rest 1 minute
Push Ups
max 25 reps
rest 1 minute
Push Ups
max 25 reps
rest 1 minute
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Chinnies
max 25 reps
1 minute rest
Chinnies
max 25 reps
1 minute rest
Chinnies
max 25 reps
Cardio
If same day... Tabata circuit of jumping jacks.
Do 20 seconds fast jumping jacks, 10 seconds rest... for 8 rounds.
If different day...
Do 20 minutes of aerobic activity, 10 minutes of Fartlek or 6 30
second fast, 30 second slow Intervals... depending on fitness level
and intensity of circuit workout. (Review Better Than Traditional
Cardio)
Wednesday: Same as above, but only rest 45 seconds between
sets.
Friday: Same as above, but only rest 30 seconds between sets.
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max 25 reps
max 25 reps
max 25 reps
1 minute rest
Circuit 2
Air Squats
Push Ups
Chinnies
max 25 reps
max 25 reps
max 25 reps
Cardio
If same day... Tabata circuit of mountain climbers.
Do 20 seconds fast mountain climbers, 10 seconds rest... for 8
rounds.
If different day...
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Rest 1 minute
Chinnies
Cardio
If same day... Tabata circuit of jumping jacks or mountain climbers.
Do 20 seconds fast jumping jacks or mountain climbers, 10 seconds
rest... for 8 rounds.
If different day...
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23
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Workout
Journal
Sheets
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WEEK 1 SETS
MONDAY
Perform 3 sets of each exercise with 1 min. Rest between sets and exercises
Set 1
Set 2
Set 3
Air Squats
Push Ups
Chinnies
Cardio
Yes
TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY
Perform 3 sets of each exercise with 45 sec. Rest between sets and exercises
Set 1
Set 2
Set 3
Air Squats
Push Ups
Chinnies
Cardio
Yes
THURSDAY
Rest if did cardio Wednesday
FRIDAY
Perform 3 sets of each exercise with 30 sec. Rest between sets and exercises
Set 1
Set 2
Set 3
Air Squats
Push Ups
Chinnies
Cardio
Yes
Comments:
26
WEEK 2 CIRCUITS
MONDAY
Perform 2 circuits of each exercise with no rest between exercises.
Rest 1 minute between circuits.
Circuit 1
Circuit 2
Air Squats
Push Ups
Chinnies
Cardio
Yes
TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY
Perform 3 circuits of each exercise with no rest between exercises.
Rest 1 minute between circuits.
Circuit 1
Circuit 2
Circuit 3
Air Squats
Push Ups
Chinnies
Cardio
Yes
THURSDAY
Rest if did cardio Wednesday
FRIDAY
Perform 4 circuits of each exercise with no rest between exercises.
Circuit 1
Circuit 2
Circuit 3
Circuit 4
Air Squats
Push Ups
Chinnies
Cardio
Yes
Comments:
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WEEK 3 MIXED
MONDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Air Squats
Set 1
Set 2
Set 3
Push Ups
Chinnies
Cardio
Yes
TUESDAY
Rest if did cardio Monday. Choose 20 min aerobic 10 min fartlek or 6 intervals
WEDNESDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Push Ups
Set 1
Set 2
Set 3
Air Squats
Chinnies
Cardio
Yes
THURSDAY
Rest if did cardio Wednesday
FRIDAY
Perform Tabata exercise, rest 2-3 min. And perform sets of the other 2
Rest 45 sec. Between sets and exercises.
Lowest Score
Chinnies
Set 1
Set 2
Set 3
Air Squats
Push Ups
Cardio
Yes
Comments:
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TUESDAY
Rest.
WEDNESDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Jumping Jacks
Mountain Climbers
THURSDAY
Rest.
FRIDAY
Perform Tabata exercise, rest 1-3 min. And move on to the next exercise.
Lowest Score
Chinnies
Push Ups
Air Squats
Comments:
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This concludes the Tabata Calisthenics Workout... you can now return
to your regularly scheduled Progression Phase or OptiFitness Phase
Workouts.
Coach Eddie Lomax
Founder & President Optimum Fitness Network
Click here to contact me
ps. If you liked the Tabata Calisthenics Workout... send me your
testimonial here.
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Network Affiliate?
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