Now learning the most effective way to work out is the easy part. Bodyweight Strength Training is a simple, straightforward beginner's guide to trading your fat for muscle.
Bodyweight Strength Training helps you through the heavy lifting with fully illustrated guides to high-impact exercises. Shed fat as you build your leg, arm, abdominal, and back muscles over the course of a 12-week strength training program. Get started today!
Bodyweight Strength Training includes:
- Start strength training today—Cut the fat (figuratively and literally) with a no-nonsense guide that delivers all the strength training information you need.
- 40 essential exercises—Build your muscles using simple and effective exercises that are easy-to-learn thanks to highly detailed instructions and illustrations.
- 12-week strength training plan—Develop healthy strength training habits with a program that can be customized based on your personal experience and stamina.
Set out on the path to a stronger and slimmer you with Bodyweight Strength Training.
A 12-Week Plan to Burn Fat and Build Muscle
Strength training isn't just for body
builders. In fact, it is an effective way to burn fat and build muscle. With
this 12-week fitness plan, you will get in shape and feel the following
benefits of strength training:
- More lean muscle
mass
- Improved cardiovascular
function
- Better mood
- Decreased stress
- Less anxiety
- Improved bone
density
- Enhanced joint
mobility
Tips:
- Keep your elbows
fully extended.
- Form a straight
line from the back of your shoulders to your heels throughout exercise.
Sample Exercise: Knee Scratcher
Muscles
Used: Hip Flexors, Rectus Abdominis, Spinal Erectors
This exercise combines core strength, hip
balance, and stability in one movement. This is an anti-rotational exercise.
When performed properly, it increases strength and stability in order to
prevent rotation. The exercise also emphasizes hip mobility and stability.
Instructions:
1. Begin in a Full Plank position with your
feet together. Make sure your hands are directly under your shoulders.
2. Brace your core and bend your left knee,
driving it up to your left elbow. Touch your knee to your elbow and pause.
3. Slowly slide your knee down your left arm
to your wrist.
4. Lift your knee back up to touch your left
elbow.
5. Return your left leg to starting position,
and repeat on the other side.
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