BD Bodyweight Plan
Short Description
bodyweight workout plan...
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Copyright © 2018 by Brandon White and Hudson White. All rights reserved. Tis book or any portion thereo may not be reproduced or used in any manner whatsoever without the express written permission o the publisher except or the use o brie quotations in a book review. Printed in the United States o America. First Printing, 2018 ISBN 978-0-692-11 978-0-692-11822-1 822-1 B.U.F.F. Dudes, LLC P.O. Box 758 Madras, OR 97741 www.buffdudes.us 2
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WARNING Exercise is inherently strenuous and potentially dangerous. Consult your physician beore starting any exercise program.
BUFF DUDES are not responsible or injuries or health problems problems incurred as a result o exercise or related advice. Stay sae. Stay BUFF.
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TABLE OF CONTENTS Welcome ....................................................................5 Nutrition ....................................................................6 ools to Consider ............ ......................... ......................... ......................... ................7 ...7 Mobility Routines .....................................................8 Bodyweight Workout Plan ....................................11 Stretching Routine ..................................................21 Cardio ......................................................................26 Exercise utorials ...................................................28 Mobility Exercise utorials ............ ........................ .......................62 ...........62 Stretching Exercise utorials ............. ......................... ...................66 .......66 F.A.Q. .......................................................................69 Workout Lingo ........................................................72 Abbreviations ..........................................................74 Workout Logbook ..................................................76 Social Media ........... ....................... ....................... ....................... ....................... ..............83 ...83 Special Tanks ........... ....................... ....................... ....................... ......................8 ..........833
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WELCOME Welcome to the B.U.F.F. (Better Understanding o Food & Fitness) Dudes 12 week bodyweight program. Ever wanted to get a good workout in but didn’t have a gym? Or maybe you do have a nearby gym but just can’t bring yoursel to deal with the crowds? Hey, we think everyone’s been there rom time to time, and that’s a big reason why we wrote this guide! In addition to a beginner phase this workout program will consist o our phases, each phase lasting three weeks or a total o 12 weeks. Troughout the our phases you’ll be working on oundational movements, perormance and the fine-tuning o your physique. In short, you’ll become a B.U.F.F. bodyweight badass. Remember, i you’d like to check out previous programs you can find them on our website at http://www.buffdudes.us. We also have a ton o tutorial videos to help supplement your knowledge on each exercise at http://www.youtube.com/buffdudesworkouts Good luck on your calisthenic journey!
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NUTRITION Working out, while fun, isn’t the only thing needed to create a buff physique. You can’t forget the other major component: nutrition! Beore starting on this program we recommend you finding out your caloric needs using a DEE (otal Daily Energy Expenditure) calculator which you can find here: https://goo.gl/iegqoF . Afer you figure out your total daily caloric needs, you’ll then want to find out your macro percentage split. What are macros? Macros is short or macronutrients. Food is made up o macros, which provide the calories our body uses or energy, growth, and other bodily unctions. Tere are three macronutrients: protein, at and carbohydrates and we need all three o these to survive. While each o these macronutrients provides calories, the amount o calories that each one provides varies. • Carbohydrate provides 4 calories per gram. • Protein provides 4 calories per gram. • Fat provides 9 calories per gram. So i you were to buy something in a store and on the nutritional label it said “contains 20 grams o protein, 0 grams at, 0 grams carbs” it would contain 80 calories. Personally we use a 40/40/20 macro split. Tat means your total daily calories (based upon your DEE) would be split into 40% carbohydrate, 40% proteins and 20% ats. Once you find out your calorie and macro split the next thing you’ll want to do is assess your goals. Want to gain weight? We recommend adding 500+ calories on top o your DEE. Want to lose weight? We recommend subtracting 500- calories rom your DEE. Remember, consistency is key. Give yoursel at least a month or two in order to see results beore giving up or modiying your calories and macros. As they say, it’s not a sprint it’s a marathon!
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TOOLS TO CONSIDER Tese tools aren’t required but we recommend you have them to make the most out o our bodyweight plan: WORKOU OOLS Stability Ball used in perorming exercises such as stability ball hamstring curls Mobility Bands used in perorming mobility exercises. Pull-Up Bar used in perorming pull-ups and chin-ups. Dip/Row Bar used in perorming dips and rows. Foam Roller used in mobility exercises and stretching. KICHEN OOLS Slow Cooker an essential kitchen tool or cooking thousands o different recipes. Cheap and ridiculously easy to use. A Buff Dude or Grrrl's best kitchen riend. Rice Cooker very similar to the slow cooker but used specifically or cooking rice. Shaker Bottle used or storing water, protein and more. A cheap, amazing tool. Especially or those on the go.
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MOBILITY ROUTINES Tink o mobility as a proactive approach to bettering your range o motion and movement, not only in exercises but also in your day to day movements. It aides in being able to move more reely without eeling unnecessary stress on your body. We recommend perorming mobility right beore any strenuous activity and we’ve included a ew mobility routines you can use beore every workout. QUICK FULL BODY MOBILIY ROUINE (performed on full body workout days)
FULL SQUA 3 sets x 15 - 20 second hold TIP: As you get down into the ull squat position, take your arms and gently push outwards on your inner thigh. Keep your torso vertical and your heels planted firmly on the ground.
HE FROG 3 sets x 15 - 20 second hold TIP: Once you get into position, you’ll want to go rom hips slightly orward to sitting back in between the legs. Tis will ensure getting the ull benefit. Hold on the position you eel the tightest in.
HE SCORPION 3 sets x 10 reps (each side) TIP: Keep your sternum against the ground as you twist your lower trunk. Perorm this movement slow and controlled.
ARM CIRCLES 3 sets x 15 - 20 seconds TIP: Start with making small circles with your straight arms and progressively increase the size o the circles.
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UPPER BODY MOBILIY (performed before upper body workouts)
ARM CIRCLES 2 sets x 15 - 20 seconds
LOWER RUNK ROAIONS 2 sets x 15 reps TIP: Slowly increase the range o motion in the rotation as you become more comortable with the exercise. For a more advanced version, pick your eet off the floor.
CA & CAMEL 2 sets x 15 reps TIP: Get in a fluid rhythm with your breathing and the movement.
LOWER BODY MOBILIY (performed before lower body workouts)
FULL SQUA 2 sets x 15 - 20 second hold
Leg Swings 2 sets x 15 reps (each side) TIP: Swing the legs in a quick manner and make sure your toes are pointing orward on the anchored leg.
HE FROG 2 sets x 15 - 20 second hold
HE SCORPION 2 sets x 15 reps (each side)
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BUFF DUDES BODYWEIGHT CALISTHENICS PLAN Are you ready? Good, because it’s time to begin your B.U.F.F. bodyweight journey! We’ve given you a ew options when starting this plan. I you’ve perormed bodyweight (or just worked out at the gym in general) in the past then please eel ree to jump right into PHASE ONE, but i you’re completely new we highly recommend starting with the BEGINNER PHASE. Remember - have un, stay consistent, ocus on proper orm and good luck!
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BEGI NNER P HASE:
FULL BODY (2-4 WEEKS) Notes: Most o you who have been working out or a decent period o time will want to skip straight to PHASE ONE o our bodyweight plan but we wanted to include a ull body introduction into calisthenics or the dudes and grrrls out there who might be new to all this. In addition, it’s always good to start any program resh and slowly ramp up the difficulty.
Plan on taking every day immediately ollowing a workout day off. So once you’ve finished DAY 1, take the ollowing day to rest and proceed with DAY 2. From there, rest or another and then hit DAY 3. Remember, you don’t get stronger afer the workout, you get stronger afer the recovery! We’ve given you some leeway in regards to the time you’ll spend on this phase due to the act that i you’re completely new to working out you’ll want to spend plenty o time learning proper orm on these exercises. And i you begin to eel confident then please eel ree to switch out Inverted Rows with Pull-Ups.
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes. Rest imes Between Sets: 60 - 90 seconds. DAY 1 SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS 3 SETS X 30 - 60 SECONDS
PLANKS
DAY 2 SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
PLANKS
3 SETS X 30 - 60 SECONDS
DAY 3 SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
PLANKS
3 SETS X 30 - 60 SECONDS
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PHASE ONE:
FULL BODY (3 WEEKS) Notes: Some big compound bodyweight exercises will be introduced in PHASE ONE , namely Chest Dips and Pull-Ups. I you don’t eel ready please continue with the BEGINNER PHASE or additional weeks until confident. On the other end o the spectrum, i you’re eeling like you need a challenge and you want to make this phase a little more advanced, eel ree to circuit train through each day. Example: perorm Squats, Inverted Rows, Push-Ups and Pike Push-Ups all in a row without any rest between exercises. Only afer you’ve completed all exercises take a break long enough to catch your breath beore round 2 (set 2).
ake a rest day(s) between each training day. One day on, one day off. Can’t orget that rest and recovery!
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes Rest imes Between Sets: 60 - 90 seconds DAY 1 SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
PIKE PUSH-UPS
3 SETS X 15 REPS
ABS: ACCORDION CRUNCHES
3 SETS X 15 REPS
DAY 2 BURPEES
3 SETS X 15 REPS
SUPERMAN’S
3 SETS X 15 REPS
CHEST DIPS
3 SETS X 15 REPS
HANDSTAND HOLDS (IF TOO HARD, SUBSTITUTE WITH PIKE PUSH-UPS) 3 SETS X 10 - 15 SECONDS ABS: PLANKS
3 SETS X 30 - 60 SECONDS
DAY 3 LATERAL SQUATS
3 SETS X 15 REPS
PULL-UPS (FEEL FREE TO USE A BAND FOR ASSISTANCE)
3 SETS X 15 REPS
ASSISTED ONE ARM PUSH-UPS
3 SETS X 15 REPS (EACH SIDE)
PUSH-BACK PUSH-UP
3 SETS X 15 REPS
ABS: CRUNCHES
3 SETS X 15 REPS 13
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PHASE TWO:
LOWER/UPPER SPLIT (3 WEEKS) Notes: You’ve made it past the beginner phase and phase one and now it’s time to start splitting up the body into two categories - lower body and upper body in a our day a week split. Tis split will not only help involve more muscle groups but will also require more energy.
I you want to make this phase a little more advanced eel ree to circuit train through each day.
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes Rest imes Between Sets: 60 - 90 seconds DAY 1 - LOWER REVERSE/FRONT STATIONARY LUNGES MOUNTAIN CLIMBERS SINGLE LEG GLUTE BRIDGE
3 SETS X 10 REPS (EACH SIDE) 3 SETS X 30 REPS 3 SETS X 10 REPS (EACH SIDE)
MANUAL HAMSTRING CURLS
3 SETS X 10 REPS
CALF REACHES
3 SETS X 30 REPS
ABS: BICYCLES
3 SETS X 20 REPS
DAY 2 - UPPER CHIN-UPS
3 SETS X 15 REPS
DIAMOND PUSH-UPS
3 SETS X 15 REPS
ELEVATED PUSH-BACK PUSH-UPS
3 SETS X 15 REPS
REVERSE SNOW ANGEL
3 SETS X 15 REPS
ABS: RUSSIAN TWIST
3 SETS X 30 REPS (15 EACH SIDE)
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DAY 3 - LOWER BURPEES
3 SETS X 15 REPS
CURTSY/LATERAL SQUATS
3 SETS X 10 REPS (EACH SIDE)
SINGLE LEG RDL W/ KNEE RAISE
3 SETS X 15 REPS (EACH SIDE)
PISTOL SQUAT (IF TOO HARD, SUBSTITUTE WITH FRONT STATIONARY LUNGES) 3 SETS X 10 REPS (EACH SIDE) SINGLE LEG CALF REACHES ABS: TWISTING PLANKS
3 SETS X 15 REPS (EACH SIDE) 3 SETS X 30 REPS (15 EACH SIDE)
DAY 4 - UPPER SIDE TO SIDE PULL-UPS WINDSHIELD WIPER PUSH-UPS
3 SETS X 10 REPS (5 EACH SIDE) 3 SETS X 10 REPS (5 REPS EACH SIDE)
PIKE PUSH-UPS
3 SETS X 15 REPS
PRAYING MANTIS PUSH-UPS
3 SETS X 10 REPS
SUPERMAN’S
3 SETS X 15 REPS
ABS: OTIS-UPS
3 SETS X 20 REPS
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PHASE THREE:
SINGLE MUSCLE GROUP SPLIT (3 WEEKS) Notes: ime to split the week into 5 separate workouts, with each workout ocusing on singular muscle groups (with the exception being triceps and biceps) to help involve as much muscle fiber and energy consumption as possible. In this phase we’ll be introducing a ew new exercises and supersetting to help keep your heartrate up, in turn strengthening cardiovascular strength as well as flushing the muscles with blood or an awesome pump. Oh yeah, we’re also increasing the set range to 4 or higher volume, higher intensity. Let’s do this!
Pre-Workout Warm-up/mobility for 10 - 15 minutes Rest times between sets: 30 - 60 seconds (no rest between exercises on supersets) DAY 1 - LEGS SUPERSET
SQUAT JUMPS BULGARIAN SPLIT SQUATS
SUPERSET
STABILITY BALL HAMSTRING CURLS SPRINTS
SUPERSET
LATERAL SQUATS JUMPING SPLIT SQUATS
4 SETS X 15 REPS (EACH LEG ON BSS) 4 SETS X 15 REPS 4 SETS X 30 SECONDS 4 SETS X 15 REPS 4 SETS X 20 REPS
CALF REACHES ABS: SIDE PLANK DIPS
3 SETS X 15 REPS (EACH SIDE)
DAY 2 - BACK SUPERSET
INVERTED ROW SCAPULA PUSH
4 SETS X 10 REPS
DIVEBOMBERS SUPERSET
4 SETS X 15 REPS
REVERSE SNOW ANGEL SUPERMAN
4 SETS X 15 REPS
REVERSE BACK EXTENSIONS (DOLPHIN KICKS)
4 SETS X 15 REPS
ABS: ACCORDION CRUNCHES
3 SETS X 25 REPS
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DAY 3 - CHEST PUSH UP W/ KNEE TUCK ON STABILITY BALL SUPERSET SUPERSET
4 SETS X 20 REPS
ASSISTED ONE ARM PUSH-UPS WINDSHIELD WIPER PUSH-UPS
4 SETS X 10 REPS
CHEST DIPS W/ KNEE RAISE PLYO-PUSH-UPS
4 SETS X 15 REPS 3 SETS X 20 REPS
ABS: LEG RAISES
DAY 4 - SHOULDERS SUPERSET
4 SETS X 15 REPS 4 SETS X 10 - 20 SECONDS
PIKE PUSH-UPS HANDSTAND HOLDS
LYT’S
4 SETS X 15 REPS (EACH MOVEMENT)
SUPERSET
ELEVATED PUSH BACK PUSH-UPS ROTATING PLANKS
4 SETS X 15 REPS 4 SETS X 10 REPS (EACH SIDE)
WALL SLIDES
3 SETS X 15 REPS
ABS: CRUNCHES
3 SETS X 25 REPS
DAY 5 - TRICEPS & BICEPS TRICEPS
DIAMOND PUSH-UPS ALT. TRICEPS (CROSS BENCH) DIPS
BICEPS
4 SETS X 15 REPS 3 SETS X 10 REPS (EACH SIDE)
PRAYING MANTIS PUSH-UPS
3 SETS X 10 REPS
ELEVATED BODY TRICEPS EXT.
3 SETS X 10 REPS
CLOSE GRIP CHIN-UPS
4 SETS X 15 REPS
UNDERHAND SINGLE ARM INVERTED ROWS INVERTED 21’S CHIN-UP HOLDS ABS: SCISSOR KICKS
(NEGATIVES) 3 SETS X 10 REPS 3 SETS X 21 REPS* 3 SETS X FAILURE 3 SETS X 20 REPS
*perorm 7 reps hal way up, 7 reps hal way down and 7 ull reps, or a total o 21 reps.
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PHASE FOUR:
FULL BODY BLITZ: HIGH INTENSITY (3 WEEKS) Notes: In this final phase we’re bringing everything together or an intense, ull body blitz to help you reach the peak o Mount Buff and scream in bodyweight truimph. Tis phase will be done in a circuit type training, going rom one exercise to the next in rounds. It’ll test your endurance, strength, cardiovascular system, and hell, maybe even your mental health. Get ready or some energy consuming, muscle pumping, lung burning workouts.
Pre-Workout Warm-up/mobility for 10 - 15 minutes Rest times: 60 - 90 seconds between rounds DAY 1 - FULL BODY (4 ROUNDS) X 10
BURPEES BEAR CRAWL
X 10 YARDS
PUSH UP TO PULL-UP HANDSTAND HOLD W/ SHOULDER TAPS MOUNTAIN CLIMBERS
X 10 X 10 (EACH SIDE) X 30 SECONDS
DAY 2 - FULL BODY (4 ROUNDS) BOX JUMPS
X 10
PLYO INVERTED ROW (WIDE TO CLOSE)
X 10
PLYO PUSH-UP
X 10
INCH WORM
X 10 X 30 SECONDS
WALL SIT
DAY 3 - FULL BODY (4 ROUNDS) SPLIT SQUAT JUMPS
X 10 (EACH SIDE)
SUPERMAN TO REVERSE SNOW ANGEL
X 10
DOLPHIN PUSH-UP
X 10
PIKE TO PIKE PUSH-UP
X 10 X 30 SECONDS
BICYCLES
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DAY 4 - FULL BODY (4 ROUNDS) FROG JUMPS
X 50 YARDS
SPRINT (BACK)
X 50 YARDS
PULL-UP HOLD
X 30 SEC
DIVE BOMBERS
X 10
LEG LIFT TOE TOUCH
X 10
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YOU DID IT! NOW WHAT? You’re here. Do you know what that means? It means you made it, you finished the B.U.F.F. Dudes Bodyweight Plan! Give yoursel a big pat on the back (or high five i you finished it with a training partner) and take a quick breather, you’ve earned it. But does this mean you’re finished? Hell no! We recommend jumping right back into PHASE 2 and running all the way through PHASE 4 again. And when you’re done with that? Tat’s when you begin to get creative! Start redesigning our plan based upon your specific needs or goals and bring the buffness to a whole new level. You’ve finished our plan, now it’s time to start your own!
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STRETCHING ROUTINE Stretching is an excellent way to help with range o motion, muscular pains or cramping, muscle elasticity and o course flexibility. We’ll be leaving the stretching or post-workout. Afer an intense workout you’ll be lef with tight and sensitive muscles, tendons and ligaments, so giving them a light stretch will relieve some pain and tightness. It will also be a preventive measure or the DOMS (delayed onset muscle soreness) that can occur days afer your workout. You’ll notice that there is an option to hold the stretches or 10 - 20 seconds. We would recommend to hold or a longer period o time on muscle groups that need extra attention.
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LOWER BODY STRETCH ROUTINE
SI AND REACH 2 sets x 10 - 20 second holds NOTE: Focusing on the hamstrings. I you want to strictly ocus on hamstrings, keep your lower back straight, but i you want to mix in a lower back stretch then round your back and bring your chest down to your legs.
GLUE SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the gluteus maximus and hip flexors. It might take a little time to get into the position but as your muscles start to relax you’ll eel the benefits almost immediately.
LUNGE SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on hip flexors. Tis stretch can also be used as a mobility drill because o the benefits o a hip opener by externally rotating the leg while in position. It can also be used as an excellent way to relieve pain in the lower back by stretching the psoas.
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GROIN SRECH 2 sets x 10 - 20 second holds NOTE: Focusing on leg adductors. Keep an upright torso and gently try to get your outer thigh to touch the floor.
LOWER BACK/GLUE SRECH 2 sets x 10 - 20 second holds NOTE: Focusing on the erector spinae and gluteus maximus. You can have your crossed over leg straight or bent, depending on what position you eel the tightest. ry to keep your upper back anchored to the floor as you rotate your trunk.
QUAD SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the quadriceps. Slowly lean back and twist your hips toward your stretching leg to eel a more aggressive stretch.
CALF SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the gastrocnemius. Keep your back leg straight and heel anchored to the floor as you lean orward.
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UPPER BODY STRETCH ROUTINE Tese stretches will be perormed afer any upper body workout.
LA SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the latissimus dorsi.
RICEPS SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the triceps brachii. I you want to target a little bit more in the lats with your triceps, gently lean away rom your stretching arm.
SHOULDER SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on your posterior and lateral heads o the deltoid. Gently pull the upper arm close to your torso with your other arm to eel the maximum stretch.
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CHES SRECH 2 sets x 10 - 20 second hold N OE: Focusing on pectoralis major. ake a deep breathe, as your chest expands tilt your torso upwards. ry rotating your thumbs up to thumbs down to eel it in slightly dierent areas.
RAP/NECK SRECH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on your levator scapula. As you have one arm behind your back and the other gently pulling on your head, make sure you keep your torso vertical. Do not lean.
BICEPS/FOREARM SRECH 2 sets x 10 - 20 second hold N OE: Focusing on biceps brachii and orearm flexors. Gently push the hips back to eel a more aggressive stretch. 25
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CARDIO Is cardio required for this plan? Tat depends on your specific goals. Having said that, we’d recommend at least 30 minutes of activity every day either from bodyweight exercises or performing activities such as walking, swimming or hiking. ypically we stick to either steady state or H.I.I.. cardio, both o which we’ll cover below. As ar as when we perorm our cardio it’s usually either asted first thing in the morning (steady state only), immediately ollowing workouts or on ‘off-days’ when we’re not working out. On these off-days we’ll usually perorm H.I.I.. SEADY SAE Steady State is any orm o cardio where you maintain a steady intensity or a set period o time. Recommended Steady State Routine One o our avorite methods is jumping on a treadmill or 30-45 minutes at a 7.5%-10% incline while walking briskly at 3.5 to 4 mph. We’ll either do this asted first thing in the morning or immediately ollowing our workouts.
I you’d rather perorm steady state outdoors then we recommend walking briskly or the same amount o time. A good rule o thumb is to try and walk just ast enough where you can carry on a conversation without running out o breath. Pros of Steady State • Great or beginners • Can be perormed in a asted state • Low impact Cons of Steady State • It can become boring (this is where a good music playlist comes in handy!) • Not as good or those with a busy schedule H.I.I.. H.I.I.. - or High Intensity Interval raining - is any orm o cardio activity that alternates periods o higher intensity with periods o lower intensity. Recommended H.I.I.. Routine We typically perorm H.I.I.. on an ‘off-day’ (one where we won’t be perorming any bodyweight exercises) and afer we’ve eaten. As the name implies, H.I.I.. is high-intensity and we wouldn’t recommend perorming it while asted as it would be counter-productive. 26
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ry and find a park, a track or somewhere with plenty o space and warm up by briskly walking or a minute or two in addition to some lower body mobility. Next, start perorming H.I.I.. with an all out sprint or 20 seconds. Follow this up with 40 second active rest (walking at a slow pace) and then repeat the process over and over again. For those new to H.I.I.. we recommend repeating this process up to 10 times total to get a eel or it and or those who are more comortable with the routine we recommend 15-20 times o all out sprinting ollowed by the active rest. Don’t have a park or open area? You can also perorm it in the gym on a rowing machine or by utilizing bodyweight exercises such as mountain climbers. Pros • ime efficient • Improves cardiovascular conditioning Cons • Not recommended or beginners • Higher risk o injuries i not perormed correctly
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BODYWEIGHT
EXERCISE TUTORIALS Need help perorming any o the exercises in our bodyweight plan? We’re here to help! In this section you’ll find a breakdown o each exercise included in our 12 week program and how to properly perorm them. Would you like a video tutorial as well? Ten eel ree to check out our “bodyweight exercise tutorials” playlist on our Youube channel here: http://www.youtube.com/buffdudesworkouts. Good luck!
SQUATS SEP BY SEP: • Bring your eet slightly wider than hip width. • While keeping the back straight, flex in the hips and squat down. • Bring your hips slightly past parallel in relation to your knees. (Imagine you’re sitting in a small chair) • Push through the midoot and extend the hips to the top position. Tips: Knees should be in line with your toes. Bring your arms out in ront o you to help maintain balance.
INVERTED ROWS Note: It’s a great introduction exercise i you want to build up that strength or pull ups. Te only thing you need is to find a piece o horizontal pipe/bar/handles at about your hips height so you can hang on them. SEP BY SEP: • ake a grip wider than shoulder width and hang yoursel underneath the bar. Your body should be straight, with your eet on the ground. Your arms ully extended. • Pull yoursel up by bending your elbows. Your chest should almost touch the bar. • Hold about 1-2 sec on the top position while having your scapula retracted and try to flex your back muscles. • Go back to the starting position. Tips: I you want to make this exercise more difficult you can elevate your eet on the bench. It will add more weight or you to pull. 28
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PUSH-UPS SEP BY SEP: • Get into a push-up position with hands slightly wider than shoulder width. • Retract scapula as you lower yoursel downward. • Keep your elbows at a 45 degree angle to your body. Tips: I you have a hard time perorming push-ups, go ahead and place your knees on the ground.
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ACCORDION CRUNCHES SEP BY SEP: • Sit on the floor or a bench and lif your legs and torso, so you’re balancing on your hips. • Crunch your abdominal muscles and bring your knees and chest together. • Straighten your body out to the beginning position. Tips: Use your hands and place them on the ground or bench to help balance yoursel i needed.
BURPEES SEP BY SEP: • Start in the standing position with eet hip width apart. • Squat down and place hands shoulder width apart in ront o your eet • Kick both legs back ending in the pushup position. • Move your legs and tuck your knees in returning to the squat position with hands on the ground. • Jump up into the air, ully extending your body with arms straight upwards. Tips: ake it slow until you get the movements down.
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SUPERMAN’S SEP BY SEP: • Lie down on your stomach with your hands ully extended in ront o you. • Raise your hands and eet vertically up by arching your lower back. Keep them straight the entire time. • Go back to the starting position but don’t stay unflexed, immediately do the next repetition.
CHEST DIPS SEP BY SEP: • Get onto a dip bar with the width just slightly wider than shoulders. • Crunch in the abdominals so your chest aces downwards. • Retract the scapula and - flexing at the elbows - bring your body down until you eel the stretch in your pectoral muscles. • Pushing with the chest, extend yoursel to the top position. Tips: Keep tension on the chest by not ully extending the arms at the top position.
HANDSTAND HOLDS Note: Great isometric exercise to build up that body strength! SEP BY SEP: • Careully take the handstand position, helping yoursel with the wall. • Hold or up to 20-30 sec Tips: Be smart and know your limits, especially with this exercise! You don’t want to injure yoursel...or someone else around you! As a beginner you can stay in the Pike Push Up position and hold 30 seconds there. 31
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PLANKS SEP BY SEP: • Get into the pushup position, eet together and hands shoulder width apart. • Bring your orearms to the ground, making sure your elbows are inline with your shoulders. • Make sure your hips don’t sag to the ground or push upwards to the sky. Keep a rigid and straight position. Tips: Focus on controlling your breathing.
LATERAL SQUATS Note: Another variation o squats, which thanks to unilateral movement puts more weight on one side and then the other. SEP BY SEP: • Get into a much wider than the shoulder width stance. • Go down, leaning towards one leg while keeping your torso upright. • Go as deep as you can (about 90 degree angle will be great) • Get back to the center top position. Tips: -Make sure that your stance is really wide (probably wider than you think it should be!) to get the proper range o motion. Keep your toes pointed orward, don’t let them flare out. Tis may take a little while to get down so be sure and practice.
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PULL UPS SEP BY SEP: • Grab a pullup bar slightly wider than shoulder width, palms acing away rom you. • While hanging rom the bar, retract and depress your scapula and flex at the elbows, pulling yoursel upwards. • Once you’ve reached the top position with your chin above the bar, slowly let yoursel down to the starting position. Tips: Imagine pulling the bar to your upper chest area and your elbows being tucked into your back pockets.
ASSISTED ONE ARM PUSH-UPS Note: Unilateral exercise that might help you with any muscles imbalances. Challenging but worth it! SEP BY SEP: • ake a push-up position. • Put one hand straight on a stability ball. • Perorm a push-up on the other hand. Do 10 reps on each side. Tips: For more help you can use a bench or any stable object instead o stability ball.
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PUSH-BACK PUSH UP SEP BY SEP: • Get into the pushup position. • Lower yoursel down into the bottom position. • Instead o pushing straight upwards like in a standard pushup, push backwards, letting your knees bend and your hips flex. • Keeping your arms straight, extend your knees and hips to return to the starting position. Tips: Concentrate on pushing with the shoulder and making it a fluid motion.
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CRUNCHES SEP BY SEP: • Lay on the ground ace up with knees bent and eet hip width, flat on the floor. • Push your lower back into the floor as you flex your thoracic spine and contract your abdominal muscles. • Once you reach the top position, slowly roll your back down to the ground into the starting position. Tips: Exhale at the top position to help contact your abdominal muscles more.
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REVERSE/FRONT STATIONARY LUNGES SEP BY SEP: • Start in the standing position with eet hip width apart. • Kick one leg back behind you inline with the hip and land on the toes, with t he orward oot still flat on the ground. • Flex both knees and lower the back leg knee just above the ground. • Now use the ront leg as a pivot point to then move the back leg into the ront lunge position. • Go back and orth in a fluid motion. Tips: Don’t let the knee go too ar over the toes. Keep a vertical torso.
MOUNTAIN CLIMBERS SEP BY SEP: • Get into the pushup position. • In a quick manner elevate one leg flexing at the knee and crunching it into the chest area and kick it back to the starting position as you bring the other leg upwards. Tips: Imagine you’re running in place, but in a pushup position. Keep your shoulders above your hands.
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SINGLE LEG GLUTE BRIDGE SEP BY SEP: • Lay down acing up with knees bent and eet flat on the ground at hip width. • Raise one leg off the ground. • Push with the oot that’s placed on the ground and extend the hips upward until your upper and lower body are inline. • Squeeze the glutes and slowly lower yoursel down to the starting position. Tips: Keep tension in the glutes by not completely resting your hips on the ground at the starting position.
MANUAL HAMSTRING CURLS SEP BY SEP: • Get onto your knees and keep them hip width apart with your eet anchored into/onto something stable. • Slowly let your body lean orward until you eel the tension on your hamstrings. • ry to keep your body rom alling orward, but as soon as you lose the strength to hold yoursel up, all into the pushup position. • Push yoursel upwards with your arms, while also letting your hamstrings assist. Tips: Tis should be perormed slow and controlled.
CALF REACHES SEP BY SEP: • Stand against a wall acing it with eet hip width apart, push the balls o your eet into the ground as you elevate your heels. • Having your arms straight above you reaching or the highest point on the wall with the assistance o the calves. • Slowly lower yoursel until your heels are flat on the ground. Tips: Imagine you’re trying to reach something that’s on a high shel. Slow and controlled. Don’t bounce up and down. 36
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BICYCLES SEP BY SEP: • Lay on the ground acing up with your hands placed behind your head. • With your legs and shoulders elevated off the ground, bring one knee up towards your chest and twist your opposite elbow to meet it. • In a reciprocal motion, your legs should look like they’re peddling a bicycle, while your upper torso is twisting to have the opposite elbows meet the knees. Tips: Don’t let your hands pull on the back o your head.
CHIN UPS Note: Great compound exercise which is a bit easier than classic pull-ups and ocuses more on the bicep than back muscles. SEP BY SEP: • Grip the bar with your palms acing towards you, about shoulder width apart. • Raise your eet off the floor by bending your knees. • Hang with your arms straight. • Pull yoursel all the way up till your chin passes the bar. • Go back to the starting position while controlling your movement. Tips: While going up imagine you're putting your elbows into your back pockets. ry to not do hal-reps. Go all the way up until your chin passes the bar and all the way down until your arms are straight. Chin-ups are also great to help you prepare or doing pull ups.
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DIAMOND PUSH-UPS Note: Tink about is as a close grip press like exercise. It’s a compound movement, mostly ocusing on your triceps muscles because o the narrow grip. Called ‘diamond’ because o the position o your hands creating a ‘diamond’ like shape. SEP BY SEP: • ake the classic push-up position. • Bring your hands together (diamond shape) • Keep your back straight, your scapula retracted, turn your elbows inwards • Slowly go down, all the time controlling your movement • Extend to the top position Tips: Keep your elbows close to your body. Bring your sternum close to your hands as you’re going down. Squeeze your triceps when in top position.
ALT. TRICEPS CROSS BENCH DIPS Note: Te difference between these and standard bench dips is alternating rom one side to another which gives your triceps an even bigger challenge! SEP BY SEP: • ake the position with your arms wider than standard dips (slightly outside the shoulders). • Go down slowly, leaning towards one o your arms. • Go up to the top position in the center. • Repeat or the other arm Tips: Keep your back straight, close to the bench. I you’re a beginner try to bend your knees more, to help yoursel with the weight. You can do all reps on only one side first, then the other. It can especially help i you have any muscle imbalances. Do more reps on the weaker side.
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ELEVATED PUSH-BACK PUSH UP SEP BY SEP: • Get into the pushup position with your eet elevated on a bench or surace o some kind. • Lower yoursel down into the bottom position. • Instead o pushing straight upwards like in a standard pushup, push backwards, letting your knees bend and your hips flex. • Keeping your arms straight, extend your knees and hips to return to the starting position. Tips: Concentrate on pushing with the shoulder and making it a fluid motion.
REVERSE SNOW ANGEL SEP BY SEP: • Lie on the ground, acing down, with your eet together. • Get your head up, slightly arching your back. Your sternum should be firmly placed on the ground. • Straighten your arms in the ront o you, keeping it a ew inches on above the ground. • Rotate your arms downwards, all the way down to your hips (like an angel with its wings!). Keep them straight all the time. • Come back to the starting position, keeping your arms, chest and head up all the time. Tips: Keep your sternum pressed against the ground. Fluid motion.
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RUSSIAN TWISTS SEP BY SEP: • Sit on the floor with eet together and knees bent. • Slowly recline until you eel your abdominals contract. • Bring your arms straight in ront o you and slowly twist rom side to side. Tips: Don’t just move your arms rom side to side, move your whole upper torso.
CURTSY/LATERAL SQUATS SEP BY SEP: • Start in the standing position with eet hip width apart. • Bring one leg back and behind the opposite leg so your back leg crosses behind your orward leg. • Flex both knees and squat down. Your back knee should point toward your ront legs heel. • Squat upwards and swing your back leg laterally to your ront leg. • Now that you’re in a wide stance with eet pointing orward, laterally squat on the leg that was previously behind the other while keeping the opposite leg straight. Tips: ry to keep a vertical torso.
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SINGLE LEG RDL W/ KNEE RAISE SEP BY SEP: • Start in a standing position with eet hip width apart. • Support yoursel with one leg as you kick the opposite one back while flexing at the hips and letting your torso bow orward. • Let the supporting leg knee bend slightly but keep it stationary as to create more tension and stretch in the hamstring. • Your elevated back leg and torso should be parallel with the ground in the end position. • Using your hamstring, extend your hips and pull yoursel to the top position. • As you reach the top position, flex the knee o the leg that was elevated behind you and crunch it upwards to your chest. Tips: Work within your flexibility. Don’t let your back bend, keep it rigid and straight. Pick a spot on the floor to help keep your balance.
PISTOL SQUAT SEP BY SEP: • Stand with eet hip width apart. • Kick one leg in ront o you so that it looks like a “pistol”. • Squat down on one leg as the other is stretched out in ront o you. Tips: Elevate your heel to help with orm. Start with partial reps to get used to the motion. Reach your arms in ront o you to help with balance. I it’s proving too difficult you can also use a box to squat onto beore pushing yoursel back up into top position. 41
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SINGLE LEG CALF REACHES SEP BY SEP: • Stand against a wall acing it. Flex the knee o one leg to bring it up and behind you. • Push the ball o your oot into the ground as you elevate your heel. • Have your arms straight above you reaching or the highest point on the wall with the assistance o the calves. • Slowly lower yoursel till your heel is flat on the ground. Tips: Imagine you’re trying to reach something that’s on a high shel.
TWISTING PLANKS SEP BY SEP: • Get into the plank position. • wist your hips to one side and tap the ground. Alternating back and orth. Tips: Keep both orearms on the ground.
SIDE TO SIDE PULL UPS SEP BY SEP: • Grasp a pull up bar slightly wider than shoulder width with palms acing away rom you. • Pull yoursel up until your chin is above the bar. • Move your body to one side by straightening one arm, pushing your body to the opposite side. • Alternate rom side to side. Tips: Keep the core tight. Use an assistant band i needed.
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WINDSHIELD WIPER PUSH-UPS SEP BY SEP: • ake a push-up position but with your hands much wider than usual. • Go down like you would perorm a push -up but instead o going up, keep the bottom position. • Start moving rom side to side (wiping move), all the time keeping your body flexed while close to the ground.
PIKE PUSH-UPS SEP BY SEP: • Find something to elevate your eet. • With your hips flexed, legs straight and torso straight inline with your arms, your lower to upper body angle should be around a 45 degree angle. • With your hands shoulder width, slowly lower yoursel by flexing your elbows until the top o your head gets close to the ground. • Push upwards through the shoulders and extending the elbows until you reach the top position. Tips: Perorm this slow as to not bash the top o your skull. Te higher you elevate your eet, the more weight is placed on the shoulders.
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PRAYING MANTIS PUSH-UPS Note: Also called bodyweight tricep extensions. Great alternative or gym cable extensions. Helps to really isolate and ocus on tricep muscles. SEP BY SEP: • ake the push up position. • Slightly step back so your hands are more in line with your head. • Slowly go down, bringing your orearms parallel to the ground. • Push yoursel up using your triceps back to the starting position. Tips: Tis exercise is a bit more advanced so i you’re a beginner try to really take your time and slowly work on improving your orm. Keep your elbows close to your body or better triceps isolation. You don’t have to keep your shoulders as retracted as you normally would with pressing motions, because you want to avoid a chest activation as much as possible.
ELEVATED TRICEP EXTENSIONS Note: Tis one is great or increasing the range o motion and really ocusing on a stretch o the triceps, especially the long head. SEP BY SEP: • ake a position similar to Praying Mantis Push-Ups, except this time elevate your hands on a bench or box. • Slowly go down, really ocusing on the stretch at the bottom position. • Extend to the top position. Tips: ry to take it slow at the bottom and concentrate to really eel that stretch in the bottom position. Don’t worry about locking up at the top position.
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OTIS UPS SEP BY SEP: • Lie on the ground ace up with knees bent and eet flat on the ground. • Extend arms straight out in ront o you. • Flex your spine, rolling it up as you contract your abdominal muscles. • Sit up until your chest is at your knees and your arms are straight above your head and then roll yoursel back down to the starting position. Tips: Hold a weight to make this exercise more difficult.
SQUAT JUMPS Note: Tis is more o a plyometric based exercise which will definitely make your legs more powerul! It’s ocusing on the energy output explosive strength. SEP BY SEP: • ake a squat position. • Push through the heels and jump straight up into the air. • As you return down into the squat position, try to absorb your bodyweight to cumulate all the energy. • Use that energy to explode back up to top position. Tips: All the normal squat rules apply here as well so try to keep your back straight, legs about shoulder width apart and your knees not going urther than your toes and more out than in. It will also help to really create as much o that vertical energy as you’re capable o.
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BULGARIAN SPLIT SQUATS Note: Tis exercise teaches you to keep your stability and is also very challenging i it comes to the strength. SEP BY SEP: • Stand in ront o a bench or box like you would like to sit on it. • Elevate one oot and place it behind you on the bench or box. • Go down and up just like you would with lunges. Tips: ry to ocus most o your bodyweight on your standing leg. By positioning your standing leg closer to the bench you’ll be working the ront o your legs (quads). Likewise, i you place it arther rom the bench you’ll instead be working more o the rear part o the legs which is the hamstrings and glutes.
STABILITY BALL HAMSTRING CURLS Note: Amazing alternative or an isolation exercise like Machine Hamstring Curls. And no less challenging! SEP BY SEP: • Lie on the ground, ace up. • Put your eet on the stability ball, having your knees bent. • Raise your torso up straight so the only supporting points are your eet (on the stability ball) and your upper back (on the ground). • Straighten up your legs, still keeping your torso up and eet on the ball. • Go to the bent knees position. Tips: You might have a problem with your stability at first, but give it some time, keep your core tight and you’ll get it in no time! ry to perorm the movement as slow and controlled as you can. It will really hit those hamstring muscles! Your hands can either be straight on the floor (extra help with stability), or resting on your chest, depending on how advanced you are.
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SPRINTS Note: ime to use that explosive strength o yours! SEP BY SEP: • RUN LIKE HELL!
JUMPING SPLIT SQUATS SEP BY SEP: • Get into a lunge position. • Go down, cumulating your energy. • Jump up, switching up legs while in the air. • Go down, absorbing the energy needed to perorm the next jump. Tips: Keep the tension in your quads, hamstrings and glutes during all the time o the exercise to be able to really use the jumping energy. Make sure your back is straight, eet parallel para llel with your your toes pointe pointed d orward. Don Don’t slam your your knees knees onto onto the ground ground when you finish the the jumping jumping motion. motion. Keep Keep them slightly slightly above above the ground ground at at all times. times.
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SIDE PLANK DIPS SEP BY SEP: • Get into a side plank position, supporting yoursel with one orearm on the ground and the other hand on your hip. • With your upper body straight with your lower body, slowly dip your hips downward tapping the ground and bring it back to parallel. Tips: Keep your shoulder over your elbow.
SCAPULA PUSH Excellent exercise to strengthen your upper back, especially your traps. SEP BY SEP: • Get into the push up position. Your hands slightly outside your shoulder width. • Keep your trunk and arms straight, eet together. • Bring your scapula together, squeeze. • Go back to protracted position. Tips: Use this exercise to work on your scapula movement control in order to prepare or other back exercises like pull ups, barbell rows etc.
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DIVE BOMBE RS SEP BY SEP: • Start with hands flat on the floor slightly wider than t han shoulder width, arms straight, hips up in the air, legs straight and eet hip width apart. You should look like an inverted V. • In a fluid motion, flex your elbows bringing your head closer to the ground and in between your arms, arching your back and 1 extending your hips. • As you reach the position o a bottom part o a push up, extend your elbows while keeping your hips low to the ground. • Reverse the motion into the beginning position. Tips: Keep this motion slow and controlled. Hold or a count at the end position.
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REVERSE BACK EXTENSIONS (DOLPHIN KICKS) SEP BY SEP: • Place the upper hal o your body on a bench, acing down. • Hold the bench with your hands above your head. • Your legs should be slightly above the ground as a starting position. • Raise your legs up by arching your lower back. Keep your eet together. • Put your legs down, but instead o letting them rest on the ground, stop ew inches above it and start the next repetition.
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PUSH UP W/ KNEE TUCK ON STABILI TY BALL Note: Due to the angle on this push up variation, it’s kind o mimicking Incline Push-Ups which will put more stress on the clavicular (upper) part o your chest. SEP BY SEP: • ake a pushup position with your eet on a stability ball. • Perorm a standard push up move. • Raise your knees up to the chest. Tat’s a one repetition. Tips: Keep your trunk straight and flexed all the time to help with stability.
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CHEST DIPS W/ KNEE RAISE SEP BY SEP: • ake a dip position using a dip bar. • Perorm a standard chest dip. Go back to the top position. • Next raise your knees up to your chest Tips: o make the maximum use o your chest - instead o your triceps - lean orward and let your elbow elbow flare flare out more more while in in bottom position position..
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PLYO-PUSH-UPS SEP BY SEP: • Start in a pushup position between 2 sturdy plyo boxes. • Lower yoursel down and orceully push off the ground and raise your hands up to catch yoursel on the boxes. • Once you catch yoursel, drop down to your hands and use the orce o the descent to build elastic strength as you 1 reach the bottom position to propel yoursel back upwards quickly back to the boxes. Tips: Make sure you have enough room between the boxes. I you don’t eel comortable to drop down rom the boxes, walk your hands down.
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LEG RAISES SEP BY SEP: • Hang on a pull up bar as i you’re about to do a pull up. • Contract your abdominal muscles and flex at the hips. • Raise your legs upwards and let your hips rotate towards your belly button. Tips: Control your speed to help with swinging. Exhale as you reach the top position. 51
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LYT’S Note: Complex three movement exercise, great or working on mobility, stabilization and endurance. Don’t let it ool you as it only looks easy! SEP BY SEP: L: • Lay your chest on a stability ball and - acing down - stabilize yoursel with your eet ully extended, about shoulder width apart. • Raise your elbows up to create 90 degree angle with your elbows (“L” shape) • Put your hands down with your arms and elbows maintaining their prior position. • Do 15 reps and go straight to the next movement. Y: • Staying in the same body position straighten your arms into a “Y” shape and keep your thumbs acing up. • Put your hands all the way down in the ront o your body (about 45 degree angle) • Swing your arms all the way up using a ull range o motion with slow, controlled movement. • Complete your reps and immediately move to “”. : • Tis one looks almost exactly like the “Y” one but you want to move your arms more to the side/rear position to really eel those rear delts. • Move your arms up and down in a similar ashion to the L and Y. Tips: Focused and controlled movement is the key here. You’ll really eel that burn at the end o this exercise. 52
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ROTATING PLANKS Note: Another great mobility exercise, which also works your abs! SEP BY SEP: • Get into a plank position, but with only one arm on the ground. • Keep your ree arm slightly bent. • Swing the ree arm all the way up into the air, letting your body rotate as well. • Go back to the bottom position. Complete your reps and then switch sides. Tips: As with the classic planks you want to keep your body straight and stabilized. I your supporting hand eels discomort in your arm or elbow you can try to do it with the arm straight.
WALL SLIDES Note: Warm up/stability exercise, preparing your muscles and joints or the heavier work. SEP BY SEP: • In standing position, put your back against the wall. • Raise your hands and arms all the way up, keeping it connected to the wall. • Slowly bring your arms down by bending your elbows. Tips: Really flex and squeeze your delts and traps in the top and bottom position to get the ull benefits rom the exercise.
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CLOSE GRIP CHIN UPS SEP BY SEP: • Stand under a pull up bar and grasp it with palms acing you closer than shoulder width. • In the hanging position, slowly pull yoursel upwards until your chin is above the bar. • Hold at the top position or a count and slowly return to the hanging position. Tips: Depress the scapula as you pull upwards. Focus on contracting the biceps at the top position.
UNDERHAND SINGLE ARM INVERTED ROWS (NEGATIVES) Note: Great alternative or classic inverted rows, really working on that muscle imbalance and by ocusing on the negative movements, preparing you or chin-ups or pull-ups. SEP BY SEP: • Get to the inverted row position by grabbing the bar with your palms acing up and slightly bend your knees. • Help yoursel with going to the up position by using both o your arms. • Slowly go down, using one arm ONLY. Tips: Put your hands a bit closer to the center o your body to avoid swinging while working with one arm only. Really ocus on that downward movement. ry and take it nice and slow.
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INVERTED 21’S Note: Similar to inverted rows but by the slight change o your body position which will ocus more on the biceps. By doing the “21’s” technique you will really eel that burn in your muscles. SEP BY SEP: • ake the same position as with Inverted Rows. • Step slightly orward to put your head closer to under the bar. • 21’s technique - instead o going all the way up, first you do 7 reps ONLY hal way up, then bring it all the way up and do 7 reps ONLY hal way down, then finishing with 7 FULL reps. Tips: You can do 15 reps with ull motion only, but we highly recommend to try out 21’s technique to really eel that pump and blast your biceps out!
CHIN UP HOLDS Note: An isometric version o the classic chin ups. SEP BY SEP: • ake an exact same position as with standard chin ups. • Go all the way up and HOLD or as long as you can. • Go back down to the starting position. Tips: Keep your grip tight and really use that ‘mind-muscle connection’ to put your muscles to the test instead o just hanging cluelessly. 55
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SCISSOR KICKS SEP BY SEP: • Lay on the ground acing up. • Keep your legs straight and elevate them at a 45 degree angle. • Lower one leg down so it hovers right above the ground and bring it back up as you lower the opposite leg down. • In a reciprocal motion begin scissoring your legs. Tips: Use your hands on the ground to help stabilize yoursel. Slightly lif your shoulders off the ground to help contract your abdominals.
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BEAR CRAWLS SEP BY SEP: • Get onto your hands and knees, with your shoulders directly above your hands and your hip joints directly above your knees. • Elevate your knees just above the ground and keep your back flat - parallel with the ground. • With opposite hand and leg, slowly start crawling orward. Tips: Imagine you’re trying to balance a cup o water on your back. Don’t let it spill! Keep a very slow, controlled and constant motion.
HANDSTAND W/ SHOULDER TAP SEP BY SEP: • Get into the handstand position, with your body supported by a wall. • Widen your legs on the wall or better stability. • Quickly raise one arm and tap the opposite shoulder with your hand. • Alternate between each arm. Tips: Keep your core tight to help balance you. Distribute more o your weight to the anchored arm while tapping with the other.
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BOX JUMPS SEP BY SEP: • Step up to a box or platorm with a height you eel comortable with. • Keep 1 - 2 eet distance between you and the box or platorm. • Squat down and explode upwards and slightly orwards to land saely onto the box or platorm. • Step down and repeat. Tips: Use your arms by swinging them or added momentum to help with your jump. ry to land flat ooted onto the box or platorm.
WALL SIT SEP BY SEP: • Find a wall. • Get into the squat position with your back placed flat against the wall. • Keep your upper and lower legs at a 90 degree angle. • Hold.
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INCHWORM SEP BY SEP: • Start in the standing position with eet at around hip width. • Bend at the waist until your hands touch the ground in ront o your eet and slowly start walking orward with your hands, using small movements. • Slowly straighten your body as your hands walk you arther orward. • Stop once you’ve reached the pushup position. • Start walking your lower body orward with small steps, bending at the waist to allow or the movement. • Repeat this movement as i you're a worm, inching along. Tips: I you’re not very flexible, allow your knees to slightly bend to help you touch the floor. Don’t rush the movement. Remember “INCH” worm. ake it slow, inch by inch.
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PLYO INVERTED ROW (WIDE TO CLOSE) SEP BY SEP: • ake a grip wider than shoulder width and hang yoursel underneath the bar. Your body should be straight, with your eet on the ground. Your arms ully extended. • Explosively pull yoursel up to the bar and as you reach the top, quickly slide your grip inwards so your hands touch. • Repeat the movement with your close grip; explosively pulling yoursel upwards and switching your grip to wide. • Repeat this movement, alternating rom wide to close grip. Tips: With the momentum you create with the explosive power at the bottom position, you’ll be able to slightly release your grip to change rom wide to close and close to wide. Find your rhythm.
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DOLPHIN PUSH UP SEP BY SEP: • Get into a plank position and then walk your eet orward until your hips are in the air and your body is close to a 45 degree angle. • Push your hips orward, straightening your body while letting your shoulders extend so they’re arther orward than your elbows and you’re elevated just above the ground. • From the bottom position, push your hips upwards while flexing your shoulders until your reach the top position. Tips: Keep tension in the core to stabilize the movement. Make sure your back is flat and rigid throughout the exercise.
FROG JUMP SEP BY SEP: • Squat down with the support in the balls o your eet. • Knees wide to accommodate your arms that are placed between your legs • Hands on the ground. • Explosively extend your knees and jump upwards and orwards. Landing in the same position your started in. Tips: Keep your torso vertical. Absorb the orce o landing with your legs and in turn use that stored energy or the next jump.
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PULL UP HOLD SEP BY SEP: • Grab a pullup bar slightly wider than shoulder width, palms acing orwards. • While hanging rom the bar, retract and depress your scapula and flex at the elbows, pulling yoursel upwards. • Once you’ve reached the top position with your chin above the bar, you’ll hold that position or the allotted time. Tips: Keep tension in all the muscles. Control your breathing.
LEG LIFT TOE TOUCH SEP BY SEP: • Hang on a pull up bar as i you’re about to do a pull up. • Contract your abdominal muscles and flex at the hips. • Raise your legs upwards and let your hips rotate towards your belly button until your toes touch the bar. Tips: Control your speed to help with swinging. Exhale as you reach the top position. Let your body slightly lean back to allow your eet to touch the bar. Tis is especially helpul i you’re not very flexible.
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MOBILITY EXERCISE TUTORIALS FULL SQUAT BENEFIS • Ankle Mobility, which in turn will help with bad posture and knee issues along with allowing better range o motion. • Back Pain – this can help elongate the spine and stretch the tightened lower back muscles to help relieve pain. • Hip and Glute Strength. • Posture correction. HOW TO: Make sure your eet do not rotate out more than 12 – 15 degrees. Bring your arms inside your thighs and gently push outward. Keep a neutral chin.
THE FROG BENEFIS • Relieves tightness in the hip flexors/ adductors. • Opens up the hips. HOW TO: Start on your hands and knees, bring your orearms down to the floor and slowly let your knees slide outward until you eel the stretch in the groin area. You can move orward and sit back into the stretch to eel it in different areas o the hip.
THE SCORPION BENEFIS • Back and shoulder mobility. • Excellent warm up. HOW TO: Lay ace down with arms stretched out to your side with palms acing down. Start to rotate your lower trunk so your lef (or right) leg crosses over the other leg to tap your oot on the floor. Keep your sternum against the floor. Alternate between sides in a slow and controlled motion.
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ARM CIRCLES BENEFIS • Shoulder mobility. • Excellent warm up. HOW TO: Start with making small circles with your straight arms and progressively increase the size o the circles. Once you reach the largest circles you can do, make your way back to smaller circles, but going the opposite direction. Tis process should take around 15 - 20 seconds.
LEG SWINGS BENEFIS • Mobility in the hip capsule. • Ankle mobility. • Stretches inner and outer thigh. HOW TO: Keep your toes pointing orward. Hang on to something stable i you need to.
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LOWER TRUNK ROTATIONS BENEFIS • Greater mobility and rotation in the spine. • Can relieve lower back pain. • Stretches lower back muscles. HOW TO: Lay on your back with your arms outstretched to your sides. Keep your eet flat on the floor and slowly rotate your lower trunk lef to right. For a more advanced version, bring your eet off the floor and keep a 90 degree angle in your knee joint and rotate your lower trunk rom lef to right.
CAT AND CAMEL BENEFIS • Strengthens back. • Gentle way to stretch and mobilize the back. • Helps with back pain. HOW TO: Get on your hands and knees. You’ll want to take a deep breathe and slowly round your back, allowing your lumbar, thoracic and cervical spine to flex. Once you hold the rounded back or a split second, exhale and slowly extend your spine into an arch. Te process should take around 3 - 4 seconds.
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STRETCHING EXERCISE TUTORIALS SIT AND REACH Focusing on the hamstrings. I you want to strictly ocus on hamstrings, keep your lower back straight, but i you want to mix in a lower back stretch, then round your back and bring your chest down to your legs.
GLUTE STRETCH Focusing on the gluteus maximus and hip flexors. It might take a little time to get into the position, but as your muscles start to relax, you’ll eel the benefits almost immediately.
LUNGE STRETCH Focusing on hip flexors. Tis stretch can also be used as a mobility drill, because o the benefits o a hip opener by externally rotating the leg while in position. It can also be used as an excellent way to relieve pain in the lower back by stretching the psoas.
GROIN STRETCH Focusing on leg adductors. Keep an upright torso and gently try to get your outer thigh to touch the floor.
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LOWER BACK/GLUTE STRETCH Focusing on the erector spinae and gluteus maximus. You can have your crossed over leg straight or bent, depending on what position you eel the tightest. ry to keep your upper back anchored to the floor as you rotate your trunk.
QUAD STRETCH Focusing on the quadriceps. Slowly lean back and twist your hips toward your stretching leg to eel a more aggressive stretch.
CALF STRETCH Focusing on the gastrocnemius. Keep your back leg straight and heel anchored to the floor as you lean orward.
LAT STRETCH Focusing on the latissimus dorsi.
TRICEPS STRETCH Focusing on the triceps brachii. I you want to target a little bit more in the lats with your triceps, gently lean away rom your stretching arm.
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SHOULDER STRETCH Focusing on your posterior and lateral heads o the deltoid. Gently pull the upper arm close to your torso with your other arm to eel the maximum stretch.
TRAP/NECK STRETCH Focusing on your levator scapula. As you have one arm behind your back and the other gently pulling on your head, make sure you keep your torso vertical, do not lean.
CHEST STRETCH Focusing on pectoralis major. ake a deep breathe, as your chest expands tilt your torso upwards. ry rotating your thumbs up to thumbs down to eel it in slightly different areas.
BICEPS/FOREARM STRETCH Focusing on biceps brachii and orearm flexors. Gently push the hips back to eel a more aggressive stretch.
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FREQUENTLY ASKED QUESTIONS CAN I LOSE FA AND/OR GAIN MUSCLE DOING YOUR BODYWEIGH PLAN? Absolutely. But please remember that ood and rest play just as important a role in either losing at or building muscle as working out does.
I your goal is leaning out, eat less. I your goal is building mass, eat more. Sound simple? It is and most o the time people overcomplicate it. We recommend using a DEE (otal Daily Energy Expenditure) calculator to get a better idea o how many calories and macros you should be consuming a day based upon your specific needs. You can find a DEE calculator here: https://goo.gl/iegqoF WHA DO I DO ONCE HE PLAN IS OVER? ake a moment to bask in your accomplishments and then jump right back into phase 2! From this point onward eel ree to either run through the final two phases unedited or begin to modiy the plan based on your specific goals. And remember, just because we suggest doing each phase or three weeks doesn’t mean you have to. I you’d like to stay on a specific phase or longer than three weeks then eel ree. CAN I MODIFY HE PLAN? We recommend going through the plan once as it’s been written, but afer that? Absolutely! We tried to make a plan as wide open and accessible or all those who try it but as you continue your own personal journey you will want to modiy it based upon your specific goals. WHEN WILL I BEGIN O SEE RESULS? We highly suggest taking progress pictures throughout the duration o the plan as they can be a real motivator later down the road. Tere’s nothing worse than busting your ass and eeling like you’re getting nowhere.
ry to take a picture o yoursel in the bathroom mirror in your underwear first thing in the morning and continue to do this each week. You’ll be surprised looking back (with consistent workouts and eating, o course) how much you’ve changed over the course o three months. For us personally it works a bit like this: it takes one month to build consistency and get a eel or the exercises. It takes two months to begin seeing real results and finally in the third month you eel (and look) like a well-tuned Buff Dude or Grrrl machine.
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I CAN’ PERFORM SOME OF HESE EXERCISES! Some exercises - especially pull-ups - can be hard to do not just beginners but those who have been at it or a while as well. We created the “beginner phase” or exactly this reason. Inverted rows are a good precursor exercise to pull-ups and i you find you’re still having problems afer the first two weeks eel ree to either extend the beginner phase duration or substitute pull-ups or inverted rows or pull-up negatives. (A pull-up negative is when you jump into the top position o a pull-up and slowly let yoursel back down to the starting position. Repeat or as many reps required.) WHA IF I DON’ HAVE EQUIPMEN LIKE A GYM BENCH? Feel ree to get creative! We’ve ound an excellent substitute or a traditional gym bench is a camping cooler. I CAN’ FIND A PLACE O DO PULL�UPS, INVERED ROWS OR DIPS I you don’t have access to a nearby tree, we highly recommend purchasing a doorway pull-up bar or - i you have the space - a reestanding pull-up bar. A doorway pull-up bar is relatively cheap (here’s the one we use: http://amzn.to/2vdn45a) and will serve you well or many years down the road!
For inverted rows and dips we recommend this dip station: http://amzn.to/2hE17Y7. I that’s not in your budget you can use what we’ve used in the past - two (very sturdy!) chairs and a broomstick. Using this DIY setup you can perorm both exercises. A (once again, very sturdy!) table also works or inverted rows. I NEED A MORE DEAILED BREAKDOWN OF HOW O PERFORM HESE EXERCISES I our Exercise utorial section o the book is still leaving you a bit unclear on how to perorm a certain exercise please check out our “Bodyweight Exercise utorials” playlist on our Youube channel http://www.youtube.com/buffdudesworkouts WHERE ARE DRAGON FLAGS, MUSCLE UPS AND OHER POPULAR BODYWEIGH EXERCISE? We’ve included many bodyweight exercises in our plan but there are also many more out there. Tese include exercises such as dragon flags and muscle ups. As these exercises are geared towards experienced bodyweight practitioners we decided not to include them as the goal o this guide is having a large audience start - and more importantly - finish it. I you’d like to include these in the routine then eel ree to make modifications afer you’ve finished the first run through o the plan.
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CAN I WORKOU EVERYDAY? Te short answer: We wouldn’t recommend it.
Te longer answer: you don’t get stronger afer the workout, you get stronger afer the recovery. In the beginner phase and phase 1 plan on working out or one day and then take the ollowing day off. For phase 2 you can either train straight through all our days and then take rest days or train two days, take one day off and then repeat. For the final phase we recommend training straight through all our days and then take the next three days off. WHA DO I DO ON RES DAYS? Feel ree to work on mobility, stretching or throw in some cardio i that fits with your specific goals. For us we usually scale our calories back a bit as well as we’re not using as much uel on non-training days. HOW DO I DO CARDIO WIH HIS ROUINE? I you plan on doing cardio we recommend perorming it on your off days during the beginner phase and phase 1. For phases 2 , 3 and 4 you can perorm cardio every other day, both on training days and days off or a total o three times a week. HOW LONG SHOULD I RES BEWEEN SES? We recommend resting or 90 seconds between sets i you’ll starting in the beginner phase. For phases 1 we recommend 60-90 second rests between sets. For phases 2 , 3 and 4 we recommend 30-60 seconds o rest between sets. I’M COMING INO HIS INJURED, CAN YOU HELP? Although it may seem like an inconvenience to some, we highly recommend you talk to your doctor. Don’t rely on books or the internet or advice in regards to injuries or serious pain. Your body will thank you or it! I’LL BE AWAY FROM HOME WHILE DOING HIS PLAN. WHA DO I DO? As this is a bodyweight plan hopeully you’ll be able to take it with you and continue to train uninterrupted. Remember, get creative! Tere’s many inventive ways to continue to perorm exercises such as Pull-Ups, Inverted Rows, Dips and more. Tat’s what helps to make bodyweight so great. I WORK ODD HOURS OF HE DAY, HOW DO I FI HIS PLAN INO MY SCHEDULE? Our best recommendation would be to fit it in when you can. Most o the workouts in this plan should take no longer than 45 to 60 minutes and as hard as it can be to motivate yoursel to get it done, you always eel a hell o a lot better once it’s finished. Tankully your body isn’t going to punish you i you’re working out at 12pm, 12am or anytime in between. Just remember to include rest and recovery!
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WORKOUT LINGO REP One complete repetition o the exercise you are perorming SE A collection o reps perormed in a row COMPOUND EXERCISE More than one joint being involved in a movement. ISOLAION EXERCISE Only one joint being involved in a movement. SUPINAE Rotation o the arm where the palm is acing up. In case o the eet it is where the oot leans inward. PRONAE Te opposite o Supinate. Te rotation o the arm where the palm aces down. In case o the eet it is where the oot leans outward. SUPINE Lying on your back acing up. PRONE Lying on your stomach acing down. UNILAERAL Utilizing one side during an exercise. BILAERAL Utilizing both sides during an exercise. CONCENRIC Movement where the muscle contracts ECCENRIC Movement where the muscle lengthens ALERNAING Perorming the ull range o motion o an exercise on one side and immediately perorming the same movement on the next side - alternating back and orth between the two. 72
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SUPERSES Perorming an exercise and immediately ollowed by another without rest in between. WORKOU SPLI Splitting the body groups into different days in the week. SPOER Someone to assist you when perorming a difficult exercise. FORCED REPS Completing a repetition with assistance (normally rom a spotter) when you normally could not complete it on your own. UNIL FAILURE Perorming an exercise until the muscle reaches complete atigue and “ails” at perorming any more repetitions. CUING When cutting or going on a cut the goal is to reduce your caloric intake (or go into a calorie deficit) in order to lose at while retaining the optimal amount o muscle mass possible. BULKING A term or when you want to gain muscle mass and are going into a calorie surplus. HYPERROPHY Te enlargement o tissue (muscle) size. Ofen achieved through weight training and proper eating.
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ABBREVIATIONS AG Ass-to-Grass ypically heard when perorming Squats “when doing your next set make sure you go AG!” AP Adenosine riphosphate AP is required or the biochemical reactions involved in any muscle contraction. As the muscles work harder, more and more AP gets consumed and must be replaced in order or the muscle to keep moving. aking rests between sets helps restore AP levels. BMR Basil Metabolic Rate Te lowest rate o body metabolism (rate o energy use) that can sustain lie. Tink o it as the amount o calories your body would burn i you just laid in bed all day doing absolutely nothing. BPM Beats Per Minute A resting heart rate BPM lowers as one becomes more fit. BUFF Better Understanding of Food & Fitness We couldn’t orget to include this one! DIY Do It Yourself You may sometimes find yoursel in situations where weights or a gym isn’t readily available. Tis is when you DIY. Use water jugs and a belt to create dumbbells, a camping cooler to create a bench. Tankully you don’t need a gym to get BUFF - just creativity and desire! DOMS Delayed Onset Muscle Soreness Tis happens when you’ve been through an intense workout or have put an increased amount o stress on the muscles. It’s a sign that the muscles are damaged and in the process o repairing themselves. GtG Grease the Groove A technique in which you do an exercise or small amounts o reps throughout the day. For example: you install a pull-up bar in your bedroom and each time you walk into it you perorm 4-5 reps on the pull-up bar. Get creative! Imagine the pull-up bar is a secret key and the only way to unlock access to the doorway o gains is to perorm the 5 or so reps each time you pass. Tis isn’t so much about going to ailure on each set but more importantly perorming many reps throughout the day.
Greasing the groove is helpul with increasing the total amount o reps you can do on a specific exercise, such as the aorementioned pull-ups. 74
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HII High intensity interval training Short duration o high intensity bursts ollowed by an active rest. An example would be an all out sprint or 20 seconds ollowed by 40 seconds o brisk walking and repeated 15-20 times in a row. OS Overtraining Syndrome When the body has been working overtime without adequate days o rest, it will show symptoms o OS which include: • Washed-out eeling, tired, drained, lack o energy • Sudden drop in perormance • Insomnia • Headaches • Decreased immunity • Decrease in training capacity / intensity • Moodiness and irritability • Lack o motivation RICE Rest, Ice, Compression, Elevation A remedy used when dealing with muscle injury. ROM Range of Motion Is the amount o distance your joint is able to go through when perorming an exercise. DEE otal Daily Energy Expenditure A measure o how many calories per day your body burns. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. (Sedentary office job, active construction job, student, etc.) U ime Under ension Te total amount o time a muscle is placed under stress during the length o a set.
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WORKOUT LOGBOOK
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SOCIAL MEDIA Can’t get enough B.U.F.F. Dudes? Tankully there’s plenty more to go around! Here’s where we post most o our content on the web: Website (Workout Articles, Food Recipes, Apparel and more): http://www.buffdudes.us Entertainment, Comedy and Workouts: http://www.youtube.com/buffdudes Workouts and Exercise utorials: http://www.youtube.com/buffdudesworkouts Food Recipe and Meal Prep: http://www.youtube.com/buffdudesood Instagram: http://instagram.com/buffdudes Food Instagram: http://instagram.com/buffdudesood
SPECIAL THANKS TO THESE B.U.F.F. DUDES N’ GRRRLS! Agnieszka White - Artwork, Exercise utorial Video ranscriptions, Art Design. immy de Jong - Book Design and Layout. Dario di Donato - Artwork Hamza Isa - Artwork Duke White, Diane White and Carson Vogt - Prooreading
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