28dayfatlossformulaexercises

 

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28 Day Fat Take Down Exercise Schedule for Beginners
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 1.  Take Before Pictures and Do Measurements   2.  Morning Bootcamp 1 1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 2  1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 3 1.  Recovery Cardio                 2.  Abs 1.  Yoga or Rest
Week 2 1.  Morning Bootcamp 4 1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 1 1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 2  1.  Recovery Cardio                 2.  Abs 1.  Yoga or Rest
Week 3 1.  Morning Bootcamp 3 1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 4  1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 1 1.  Recovery Cardio                 2.  Abs 1.  Yoga or Rest
Week 4 1.  Morning Bootcamp 2 1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 3 1.  Recovery Cardio                 2.  Abs 1.  Morning Bootcamp 4 1.  Recovery Cardio                 2.  Abs 1.  Yoga or Rest            2.  Take After Pictures              3.  Take measurements

Important!  Take your “before” and “after” pictures!

 

 

 

 

We would love for you to send us your pictures and story to celebrate your success with you. 

 

 

Your pictures are a great visual reminder of where you started from.  Your pictures should be oriented in portrait format.

Example

28 Day Fat Take DownExercise Schedule for Intermediate and Advanced
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 1.  Take Before Pictures and Do Measurements   2.  Morning Bootcamp 1 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Peak 8 Cardio                 2.  Abs                3.  Recovery Cardio (Advanced) 1.  Yoga 
Week 2 1.  Morning Bootcamp 4 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Peak 8 Cardio                 2.  Abs                3.  Recovery Cardio (Advanced) 1.  Yoga 
Week 3 1.  Morning Bootcamp 3 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Peak 8 Cardio                 2.  Abs                3.  Recovery Cardio (Advanced) 1.  Yoga 
Week 4 1.  Morning Bootcamp 2 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Recovery Cardio Morning               2.  Abs                3.  Evening Recovery Cardio (Advanced) 1.  Morning Bootcamp 2        2.  Evening Recovery Workout (Advanced) 1.  Peak 8 Cardio                 2.  Abs                3.  Recovery Cardio (Advanced) 1.  Yoga              2.  Take After Pictures              3.  Take measurements

Important!  Take your “before” and “after” pictures!

 

 

 

 

We would love for you to send us your pictures and story to celebrate your success with you.

Your pictures are a great visual reminder of where you started from.  Your pictures should be oriented in portrait format.

Example

 

 

.

 


 

 

 

The exercise.  Do exercise everyday during this 28 days.  It’s ONLY 28 days!!!  Interval training is required for this 28 day period.  Strength training 3 days per week (total body) ex.  The workouts below or FIT BODY BOOTCAMP!  And cardio exercise should be done on the other days.  Ex.  Running, biking, elliptical  using the peak 8 method 1-2 times per week and recovery cardio the other days.  Here’s how to do peak 8:

Just warm up for three minutes and then go all out as hard as you can for 30 seconds. The first repetition is usually pretty easy as your starting heart rate is low and you can do the entire 30 seconds without stress.

Since you only recover for 90 seconds your heart rate gradually continues to climb after every repetition so hopefully by the time you finish your last repetition it is at or above your maximum heart rate.

Remember to cool down for a few minutes after your 8th repetition.

It is important to note that the only accurate way to monitor your heart rate is with a monitor. It is simply too difficult to accurately measure your heart rate when it is over 150.

 

 

Here are your Workouts! See Below the last workout for Exercise Descriptions

 

28 Day Fat Take Down Boot Camp Workout #1 – Strength Superset

 

Warm-up (30 seconds per exercise) – 10 minutes

• Jump Rope or Jumping Jacks

• Close-Grip Pushups

• Cross Crawl

• Touchdown Forward Lunge

• Run in Place

• Rest 1 minute before repeating 1 more time.

 

Strength Superset (30 seconds per exercise) – 10 minutes

• Lunge Jump

• Decline Pushup or Spiderman Pushup

• Rest 2 minutes before repeating 2 more times.

 

Water Break – 2 minute

Depletion Circuit (30 seconds per exercise) – 10 minutes

• Vertical Jump

• Off-Set Pushup

• BW Squat

• Pushup Plus

• Y-Reverse Lunge

• Run in Place

• Rest 1 minute before repeating 1-2 more time.

 

Water Break – 2 minute

Total Body Abs Circuit (30 seconds per exercise) – 10 minutes

• Spiderman Climb

• Get-up (30 seconds per side)

• Burpees

• Rest 2 minute before repeating 1-2 more times.

 

Cool-down, Stretching & Water Break – 10 minutes

 

 


 

28 Day Fat Take Down Bootcamp Workout #2 – Burpees!

 

Warm-up (30 seconds per exercise) – 10 minutes

• Run In Place

• Chops

• Inchworm

• Cross Crawl

• Squat Thrusts

• Y-Reverse Lunges

• Burpees (only 15 seconds)

• Rest 1 minutes before repeating 1 more time.

 

Strength Superset (30 seconds per exercise) – 5 minutes

• Burpees

• Prisoner Squat

• Rest 1 minute before repeating 1 more time.

 

Water Break – 2 minute

Big 5 Circuit (30 seconds per exercise) – 10 minutes

• Burpees

• Grasshopper Pushup

• Y-Squat

• Walking Lunge

Cross-Body Mountain Climber

• Rest 2 minutes before repeating 1 more time.

 

Water Break – 2 minute  

• Burpees plus Plank – 20 seconds burpees plus 10 seconds plank x 4 rounds

Rest 1 Min

REPEAT 1 time 

 

Water Break – 2 minute

Fun-n-Games! – 8 minutes

• Partner shadow drills

OR- Pick any three exercises-(ex. Jacks, Squat Jacks, high knees, split jumps, star jumps,

Push ups, narrow push ups, tricep dips, any Ab move.)

Do 30 seconds of each move, rest 1 min. Repeat 2 more times

 

Cool-down, Stretching & Water Break – 10 minutes

 

 

 


28 Day Fat Take Down Bootcamp Workout #3 – Abs First & Last: Part II

 

Warm-up (30 seconds per exercise) – 10 minutes

• Run in Place

• Jumping Jacks or Jump Rope

• Off-set Pushups

• Waiter’s Bow

• Multi-Directional Lunges (30 seconds per side)

• Rest 1 minute before repeating 1 more time.

 

Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

• Burpee

• Side Plank (30 seconds per side)

Cross-Body Mountain Climber

• Rest 1 minute before repeating 1 more time.

 

Water Break – 2 minute

Strength Circuit (30 seconds per exercise) – 10 minutes

• Tuck Jumps

• Elevated Pushup or Grasshopper Pushup

• 1-Leg Deadlift (30 seconds per side)

• Rest 2 minutes before repeating 1 more time.

 

Big 5 Circuit (30 seconds per exercise) – 10 minutes

• Prisoner Squat

• Spiderman Pushup

• Cross Crawl

• Bulgarian Split Squat or Reverse Lunge (30 seconds per side)

• Plank

• Rest 1 minute before repeating 1 more time.

 

Water Break – 2 minute  

• BW Squats plus Pushups – 20 seconds BW squats plus 10 seconds pushups x 8 rounds

 

Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

• Bear Crawl

• Side Plank Leg Lift (30 seconds per side)

Reverse Bridge

• Rest 1 minute before repeating 1 more time.

 

Cool-down, Stretching & Water Break – 10 minutes

 


28 Day Fat Take Down Bootcamp Workout #4  –Fat Loss Fun’n’Games

 

Warm-up (20 seconds per exercise) – 7 minutes

 

• Walking Warrior 1

• Pushup

• Cross Crawl

• Y-Reverse Lunges

• Shuffle

• Rest 1 minute before repeating 1 more time.

 

Fun-n-Games! – 5 minutes

• Partner shadow drills (switch every minute) 5 min (with partner one person makes up the exercise and the other follows whatever they do)

 * If you are not doing this with a partner you can choose your exercises. Pick any from the list below

 

Water Break – 2 minute

 

Strength Circuits (30 seconds per exercise) – 10 minutes

• Vertical Jump & Stick

• Extended Pushup

• Reaching Lunge (30 seconds per side)

• Rest 2 minutes before repeating 1 more time.

 

Bodyweight 200  – 20 minutes

• 50 Jumping Jacks

• 15 Jumps

• 25 Pushups

• 10 Jumps

• 50 BW Squats

• 50 Walking Lunges (25 per side)

• Rest as much as needed between exercises.   See how many times you can go through the circuit.

 

Core

• Around the world w/ weight

• Side Plank w/ Arm Rotation w/ weight

• ½ Get Up  10/side

• Crunch to Bridge

Rest 1 min and repeat 1 time 

 

 

Cool-down, Stretching & Water Break – 10 minutes

 

 

 

 

Exercise Descriptions – Warm-up

Jumping Jacks

• Standing on the balls of your feet with your feet shoulder width-apart and arms at your sides.

• Jump your feet out to your sides while raising  hands overhead.

 

Prisoner Squat

• Stand with your feet just greater than shoulder-width apart.

• Clasp your hands behind your head (make sure to keep elbows back and shoulder blades pulled together to work the upper back.)

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

• Don’t round your low back.

 

Y-Squat

• Hold your hands over your head in a “Y” formation at all times.

• Keep your upper back and shoulders tensed throughout the exercise.

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

 

Chop

• You can do this WITHOUT a medicine ball (unless you have one).

• Start with both hands behind one shoulder. Raise up on the toes of the opposite foot and rotate in the direction of the ball.

• Keep your abs braced and powerfully rotate down and across the body while pivoting on the elevated foot.

• Chop your hands down to ankle level while keeping your chest up.

• Reverse the movement, moving quickly. Do not round your lower back.

Bodyweight (BW) Squat

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

 

Prisoner Sumo Squat

• Stand with your feet 6-inches greater than shoulder-width apart.

• With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”.

• Make your hips go back as far as possible and keep your knees out.

• Keep your low back tensed in a neutral position. Don’t let your lower back round.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

 

Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Slowly lower yourself down until you are an inch off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

 

Kneeling Pushup-

Same as above, but modify by going onto your knees- make sure to keep your core tight, and body in a straight line and lower chest all the way to the ground

Plank

• Support your weight on your forearms and your toes.

• Keep your abs braced and breathe normally.

• Hold that position for 1 minute.

 

Side Plank

• Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Inchworm

• This is a powerful stretch for your hamstrings, so go slow, and don’t round your back.

• Start in a modified push-up position, with your hands out in front of your shoulders.

• Keep your legs straight and walk your legs towards your hands.

• Go until you get a stretch, but don’t round your lower back.

• Once you get a stretch, walk your hands out until you are in a modified pushup.

 

Bear Crawl

• Start in a modified push-up position with your knees bent.

• Crawl laterally on your hands and feet without letting anything else touch the ground.

• Don’t let your hips come up. Do all reps in one direction and then switch.

 

Downward Dog Pushup

• Place your hands on the ground in front of your shoulders and pike your hips up high in the air. Bring your shoulder blades together.

• Slowly transition to the top of a pushup position.

• Drop your hips and stretch your abdominals.

• Return to the start position.

 

Mountain Climbers

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

Stick-up

• Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise. Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.

• Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles.

• Again, try to keep everything in contact with the wall.

• From the bottom position, try to slowly slide your arms up until they are straight and in a “stick-em up” position. Again, try to keep everything in contact with the wall.

• Try to improve your range of motion in this exercise each week.

 

Cross Crawl

• This is a combination warm-up and ab exercise.

• Stand with your feet shoulder width-apart and hands straight overhead.

• Slowly bring your opposite knee and elbow together in front of you.

• Alternate sides.

 

Bird Dog

• Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours”. Brace your abs.

• Raise your right hand and left leg simultaneously while keeping your abs braced.

• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

 

Waiter’s Bow

• This exercise strengthens the glutes and stretches the hamstrings.

• Stand with your feet shoulder-width apart and knees slightly bent.

• Take one hand to grasp the skin over your lower back under your shirt.

• If you ever lose grasp on this skin, that means your back has become too rounded and you have gone too far.

• Keep your lower back arched, and push your hips back as much as you can, without bending your knees anymore. This will stretch your hamstrings.

• Contract your glutes to return to the start.

Lying Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

• Bridge your hips up by contracting your glutes. Don’t use your lower back.

• Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.

• Slowly lower your hips down until they are an inch above the ground. Then repeat.

 

Lying 1-Leg Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.

• Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.

• Using the right glute, bridge your hips up.

• Keep your abs braced. Do not use your low back to do this exercise.

• Slowly lower your hips down until they are an inch above the ground.

• Perform all reps for one leg and then switch sides.

 

Split Squat

• Stand with your feet shoulder-width apart. You don’t need dumbbells for this one.

• Step forward with one leg, taking a slightly larger than normal step.

• Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push up to the upright position, but don’t step back. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

 

Forward Lunge/Walking Lunge

• Stand with your feet shoulder-width apart holding dumbbells at arm’s length.

• Step forward with one leg, taking a slightly larger than normal step.

• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• For the forward lunge, drive off the front leg to return to the standing position.

• Fore the walking lunge, walk forward for all repetitions, alternating sides. Pull with lead leg to return to standing position, one step ahead of where you started.

Reverse Lunge

• Stand with your feet shoulder-width apart.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

• Step backward with left leg, resting the toe on the ground.

• Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.

• Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings.

 

Diagonal Lunge

• Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.

• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

 

Multi-Direction Lunge

• Perform one forward lunge, followed by a diagonal lunge, and then a reverse lunge for one leg. Repeat all reps for one side and then switch.

Reverse Y-Lunge

• Stand with your arms in a Y-position. Step back in a reverse lunge.

• Use your quads, glutes, hamstrings of the stationary leg to pull yourself back up.

 

Elbow to Instep Lunge

• Stand with your feet shoulder-width apart and hands behind your head.

• Step forward with your lead leg, taking a slightly larger than normal step.

• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

• Lower your body until your lead thigh is parallel to the ground.

• Rotate your upper body so the elbow on your lead side comes down and inside the knee. Don’t round your low back too much, but try to get low.

• Don’t overdo it at first, this gives a strong stretch through the groin.

• Keep your upper body upright and your lower back flat.

• Push with your lead leg to return to the starting position and alternate sides.

 

Prisoner Forward Lunges

• Stand with your feet shoulder-width apart and hands clasped behind your head.

• Step forward with one leg, taking a slightly larger than normal step.

• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push back to the start position.

 

Touchdown Forward Lunge

• Raise your hands up over your head. Keep your arms straight and palms forward.

• Pull your shoulder blades together. Stand with your feet shoulder-width apart.

• Step forward with one leg, taking a slightly larger than normal step.

• Keep the ball of your other foot on the ground and use it to help keep your balance.

• The back knee must also be bent and lowers to 1-inch from the ground.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your low back flat.

• Push with your front leg to return to the starting position.

Shuffle

• This exercise stretches and strengthens the groin, so be careful.

• Start in a low squat position, then reach your outside leg out conservatively.

• Pull yourself out with that outside leg. Repeat all to one side then switch.

 

Run in Place/High Knees

• Stand with your feet shoulder-width apart.

• Run in place driving your knees up as high as possible.

• Your other arm will naturally swing forward. Keep a bend in the elbow.

• Run in place at an interval pace.

 

Exercise Descriptions – Jumps

 

Vertical Jump and Stick

• Stand in the start position for the bodyweight squat.

• Squat down and jump up as high as possible.

• Bend your knees when you land to absorb the force with your muscles.

• Stick and hold the landing for 1 second. Keep your knees bent.

• Reset your position and jump again.

 

Vertical Jump

• Stand in the start position for the bodyweight squat.

• Squat down and jump up as high as possible.

• Bend your knees when you land to absorb the force with your muscles.

• As soon as you land, jump up again. Repeat for 10 reps.

Long Jump

• Stand in the start position for the bodyweight squat.

• Squat down and jump forward as far as possible.

• Bend your knees when you land to absorb the force with your muscles.

• Stick and hold the landing for 1 second. Keep your knees bent.

• Reset your position and jump again.

 

Calf Jumps

• Start on the balls of your feet.

• “Hop” up as high as possible. At the top of the movement, flex your toes up toward the ceiling and try to point your toes up.

• Land on the balls of your feet and bounce back up again as quickly as possible.

• Please watch the video for this one!

 

Tuck Jumps

• Stand with your knees slightly bent, abs braced, and feet hip width apart.

• Dip down and explode up, jumping as high as you can.

• Bring your knees up as high and as close to your chest as possible.

• Quickly get your feet back down to land, and bend your knees when you land to absorb the force with your muscles. Land as soft as possible.

• Take a second to get prepared, and repeat.

 

Side to Side Jumps

• Stand with your knees bent, abs braced, and hips back.

• Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles.

• Repeat to the other side with as little rest as possible between jumps.

• Always land with your knees bent.

 

Lunge Jump

• Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced.

• Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

• Alternate sides without resting between sides.

• Please make sure to watch the video for this one.

 

Burpees

• Stand with your feet shoulder-width apart.

• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.

• You can add a vertical jump at the end as well.

 

Exercise Descriptions – Push-Ups

Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Slowly lower yourself down until you are an inch off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

Modification- kneeling pushup- on knees, keeping in a straight line with your butt tucked in, not up in the air

 

Plank-to-Pushup

• Start in the top of the pushup position.

• Drop one forearm down and then the other.

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Slowly shift your body into the top of the pushup position. That’s one rep.

 

Close-grip Pushup

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor shoulder-width apart.

• Slowly lower yourself down until you are an inch off the ground.

• Tuck your elbows into your sides as you lower your body.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times and elbows tucked in.

 

Grasshopper Push-up

• Start in a pushup position.

• Drop your right hip, and rotate your right leg so that it moves under your body and your right foot ends up outside your left hand.

• Reverse the movement and bring your leg back to the start position. Alternate sides.

 

Elevated Pushups

• Keep the abs braced and body in a straight line from knees to shoulders.

• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width).

• Slowly lower yourself down until you are 2 inches off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

• Perform 8 repetitions in this manner and then switch to do 8 repetitions with the left arm elevated. Keep your abs braced.

 

Pushup Plus

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Slowly lower yourself down until you are an inch off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

• At top of the pushup, spread your shoulder blades apart and round your upper back.

 

Offset Pushups

• Keep your abs braced and body in a straight line from toes to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level.

• Slowly lower yourself down until you are 1 inch off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

• Do 2 reps for one side and then change hand positions and walk forward one step, then repeat until you’ve completed all reps.

 

Pike Pushup or Shoulder-Press Pushup

• Place your feet on a bench and hands on the floor slightly wider than shoulder-width.

• Pike your hips up in the air as much as possible, so you are as vertical as can be.

• Slowly lower your head to the floor.

• Pause, and push with your shoulders and triceps back to the start position.

 

Extended Pushup

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart BUT in FRONT of your head. The higher you place them, the harder it is on your abs.

• Slowly lower yourself down until you are an inch off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

 

T-Pushup

• Keep the abs braced and body in a straight line from toes to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Slowly lower yourself down until you are 2 inches off the ground.

• Push off to return to the start position.

• As you come up, rotate to one side and point that arm towards the ceiling.

• Alternate sides with each rep.

 

Decline Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Elevate your feet onto stairs or a bench.

• Slowly lower yourself down until you are 2 inches off the ground.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

 

Decline Close-Grip Pushup

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.

• Place the hands on the floor shoulder-width apart.

• Elevate your feet onto stairs or a bench.

• Lower yourself down until you are 2 inches off the ground while keeping your elbows tucked into your sides.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times.

 

Spiderman Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Slowly lower yourself down until you are 2 inches off the ground.

• As you lower yourself, slowly bring your right knee up to your right elbow.

• Keep your foot off the ground as you do so.

• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position.

• Alternate sides until you complete all repetitions.

• Keep your body in a straight line at all times and try not to rotate at your hips.

 

Decline Spiderman Push-up

• Place your feet on a bench & hands on floor, slightly more than shoulder width apart.

• Lower your chest to floor. As you do, bring one knee up to your elbow.

• Press back to the start position. Alternate sides.

 

Exercise Descriptions – Lower Body Exercises

Forward Lunge/Walking Lunge

• Stand with your feet shoulder-width apart holding dumbbells at arm’s length.

• Step forward with one leg, taking a slightly larger than normal step.

• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Pull with your lead leg to return to the standing position, one step ahead of where you started.

• Fore the walking lunge, walk forward for all repetitions, alternating sides.

 

Reverse Lunge

• Stand with your feet shoulder-width apart.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

• Step backward with left leg, resting the toe on the ground.

• Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.

• Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings.

 

Diagonal Lunge

• Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.

• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

 

Multi-Direction Lunge

• Perform one forward lunge, followed by a diagonal lunge, and then a reverse lunge for one leg. Repeat all reps for one side and then switch.

 

Reverse Y-Lunge

• Stand with your arms in a Y-position. Step back in a reverse lunge.

• Use your quads, glutes, hamstrings of the stationary leg to pull yourself back up.

 

Elbow to Instep Lunge

• Stand with your feet shoulder-width apart and hands behind your head.

• Step forward with your lead leg, taking a slightly larger than normal step.

• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

• Lower your body until your lead thigh is parallel to the ground.

• Rotate your upper body so the elbow on your lead side comes down and inside the knee. Don’t round your low back too much, but try to get low.

• Don’t overdo it at first, this gives a strong stretch through the groin.

• Keep your upper body upright and your lower back flat.

• Push with your lead leg to return to the starting position and alternate sides.

 

Reaching Lunge

• Stand with your feet shoulder-width apart and then stand on one leg, balance yourself, and then bend your knee and reach forward as you squat down.

• Reach as far as you can while keeping your chest up and back flat.

• Return to the starting position without losing your balance.

• Perform all repetitions on one leg and then switch.

 

Split Squat

• Stand with your feet shoulder-width apart. You don’t need dumbbells for this one.

• Step forward with one leg, taking a slightly larger than normal step.

• Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push up to the upright position, but don’t step back. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

 

 

Bulgarian Split Squat

• Place the laces of one foot on a bench.

• Step forward with the other foot, taking a slightly larger than normal step.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push up to the upright position. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

 

1-Leg Deadlift

• Stand with your feet slightly greater than shoulder-width apart.

• Pick one foot off the ground and extend that foot backward.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Let your arms hang at your sides.

• Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Go slowly and focus on balance.

• Go until your thigh is parallel to the floor, but keep your lower back flat.

• Push with your buttocks, hamstrings, and quadriceps to return to the start position.

• Complete all the given repetitions for one leg and then switch.

 

1-Leg Squat

• Stand with your feet slightly greater than shoulder-width apart.

• Pick one foot off the ground and extend that foot forward.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Extend your arms forward or to the sides to increase your balance.

• Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Squat slowly and focus on balance.

• Squat until your thigh is parallel to the floor, but keep your lower back flat.

• Push with your buttocks, hamstrings, and quadriceps to return to the start position.

• Go as far as you can with good form. Halfway down is great!

• If you are advanced, you may be able to squat all the way to the floor.

 

BW (Bodyweight) Squat

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

 

Siff Squat

• Stand on the balls of your feet, with your feet just greater than shoulder-width apart.

• Stay on the balls of your feet for the entire exercise.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, quads, and calves to return to the start position.

Exercise Descriptions – Total Body Abs

 

Plank

• Support your weight on your forearms and your toes.

• Keep your abs braced and breathe normally.

• Hold that position for 1 minute.

 

Side Plank

• Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

 

Side Plank Leg Raise

• Lie on a mat on your right side.

• Support your bodyweight with your knees and on your right elbow.

• Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Raise your top leg up as high as you can.

 

Plank on 1-Leg

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the floor.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Lift one leg up at a time and extend back. Alternate sides.

 

Plank-to-Pushup

• Start in the top of the pushup position.

• Drop one forearm down and then the other.

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Slowly shift your body into the top of the pushup position.

• That is one rep.

 

Mountain Climbers

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

 

 

Cross-Body Mountain Climber

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

 

Spiderman Climb

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

 

Getup

• Do this WITHOUT the dumbbell if you do not have one.

• Lie on your back on the floor with one arm held straight above you.

• Bend the knee on the same side. Curl your body up to the seated position while keeping the arm held straight above you.

• Slide your other leg back out underneath you so that you are in the kneeling position.

• Stand up. Slowly return to the lying position. Do all reps for one side and switch.

 

Reverse Bridge

• Lie on your back. Bridge your hips up and prop yourself up onto your elbows.

• Keep your abs braced and hold that position.

 

Bear Crawl

• Start in a modified push-up position with your knees bent.

• Crawl laterally on your hands and feet without letting anything else touch the ground.

• Don’t let your hips come up. Do all reps in one direction and then switch.

 

 

Static Stretching

Psoas Stretch

• You should be in a straight line (similar to the bottom position in a lunge).

• Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level). Hold the stretch for 30 seconds and then switch sides.

 

Hamstring Stretch

• Lie on your back with both legs flat. Slightly bend your right knee.

• Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground.

• As you raise your leg, you will begin to feel a stretch in the hamstring.

• Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot.

• Hold the stretch for 30 seconds and then switch sides.

• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.

Glute Stretch

• Lie on your back with both legs flat. Slightly bend your right knee.

• Raise your left leg straight up in the air.

• Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor.

• Support the leg by looping a towel around your foot.

• You should feel the stretch over your hip and in your glute on your left side.

• Hold for 30 seconds and then repeat for the other side.

 

Quadriceps Stretch

• Lie on your right side.

• Bring your left ankle back to your butt and grasp it with your left hand.

• Keep the knee in line with the hip.

• The stretch will be in the front of your left leg (thigh).

• Hold for 30 seconds and then repeat for the other side.

 

Chest Stretch #1

• Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your hand is up (as if in a throwing position with elbow in line with your shoulder).

• Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. Feel the stretch across the front of your shoulder and chest.

• Hold for 30 seconds and then repeat for the other side.

 

Chest Stretch #2

• Stand with your arm out-stretched and hand pressed against a wall or support.

• Rotate your hips and feet away from your arm, to increase the stretch felt across the chest muscle. Hold that position for 20 seconds and then repeat for the other side.

 

Shoulder Stretch

• Raise your arm to shoulder height and bring your arm across the front of your body.

• If using your right arm, your right hand should rest at your left shoulder.

• Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder.

• Hold for 30 seconds and then repeat for the other side.

 

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