The Pocket PT: No Gym, No Time, No Problem [1 ed.] 9780008441609, 0008441596
The ultimate guide to getting fit at home with an easy 28-day workout plan. Not able to get to the gym? Even if you are
455 37 120MB
English Pages 240 Year 2020
![The Pocket PT: No Gym, No Time, No Problem [1 ed.]
9780008441609, 0008441596](https://dokumen.pub/img/200x200/the-pocket-pt-no-gym-no-time-no-problem-1nbsped-9780008441609-0008441596.jpg)
- Categories
- Housekeeping, leisure
- Cooking
- Commentary
- No gym, The ultimate guide to getting fit at home with an easy 28-day workout plan
Table of contents :
COVER
TITLE PAGE
COPYRIGHT
NOTE TO READERS
INTRODUCTION
PART ONE — My Story
PART TWO — You Can Change Your Mindset
PART THREE — Let’s Get Started!
PART FOUR — Your 28-day Fitness Plan
Warming up + cooling down
My Easy Warm-Up
30-Second Jog on the Spot
10 Squats
30-Second Jog
10 Star Jumps
5 Lunges: With a High-Reach Stretch Per Side
10 Shoulder Rolls: Backwards and Forwards
The Ideal Cool-Down
Kneeling Hip Flexor Stretch
Pectoral Wall Stretch
Lying Figure-4 Stretch
Shoulder Cross Stretch
Standing Calf Stretch
Overhead Triceps Stretch
Quad Stretch
Hamstring/Calf Stretch
EXERCISE GUIDE
Ab exercises
Russian Twists
Crunches
Sit-Ups
Leg Raises
Plank Hip Rotations
Bicycle Crunches
Sit-Up Russian Twists
Tucks
V-Ups
Commandos
Leg exercises
Bodyweight Squats
Dumbbell Reverse Lunges
Curtsy Lunges With Dumbbell Bicep Curls
Straight-Leg Deadlifts With Dumbbells
Power Squats
Goblet Squats With Dumbells
Dumbbell Glute Bridges
Split Squats With Dumbbells
Reverse Dumbbell Lunges With Pulses
Curtsy Lunges With Dumbbells
Lateral Lunges
Reverse Lunge With Knee Drives
Arm exercises
Bodyweight Renegade Rows
Bicep Curls Into Shoulder Presses With Dumbbells
Lateral Raises With Dumbbells
Lying Chest Press With Dumbbells
Dumbbell Upright Row
Dumbbell Flyes
Bent-Over Rows With Dumbbells
Press-Ups
Renegade Row With Dumbbells
Shoulder Press
Close-Grip Dumbbell Presses
Cardio exercises
Reverse-Lunge Leg Drives
Jump Lunges
Squat Jacks
Squat Jumps
Squat Thrusters
Squat Oblique Crunches
1½ Squat Jumps
Skater Lunges
Belt Kicks
Step-Back Burpees
Groiners
Plank Jacks
Mountain Climbers
Cross Climbers
Alternate Knee Taps
Star Jumps
Sprint on the Spot
High Knees
Knees
Burpees
Push-Back Knee Drives
Snap Jumps
Suicide Drills
Tuck Jumps
Fast Air Punches
Walkouts
Full body exercises
Dumbbell Squat To Upright Rows
Dumbbell Squat Presses
Reverse-Lunge Bicep Curls With Dumbbells
Deadlift Into Shoulder Press
Burpee Renegade Row Presses
Weighted Burpee Into Shoulder Press
THE PLAN
WEEK ONE — The Warm-up
Day 1 – Monday: 30-Minute HIIT Circuit
Day 2 – Tuesday: Full-Body Strength Workout
Rest Day 3 – Wednesday
Day 4 – Thursday: 30-Minute HIIT Session
Day 5 – Friday: Full-Body Workout
Rest Days 6 + 7 – Saturday + Sunday
WEEK TWO — Warrior in the Making
Day 8 – Monday: HIIT and abs
Day 9 – Tuesday: Legs Blitz
Day 10 – Wednesday: Upper-Body Focus
Rest Day 11 – Thursday
Day 12 – Friday: HIIT and abs
Day 13 – Saturday: Full-Body Workout
Rest Day 14 – Sunday
WEEK THREE — Fit, Strong and Healthy
Day 15 – Monday: Full Body and Hiit
Day 16 – Tuesday: Legs and Hiit
Day 17 – Wednesday: Full-Body Workout
Rest Day 18 – Thursday
Day 19 – Friday: Upper Body and Hiit
Day 20 – Saturday: Full-Body and abs
Rest Day 21 – Sunday
WEEK FOUR — The Final Battle
Day 22 – Monday: Leg Day
Day 23 – Tuesday: Upper-Body Session
Day 24 – Wednesday: Full-Body Workout
Rest Day 25 – Thursday
Day 26 – Friday: HIIT and abs
Day 27 – Saturday: HIIT and abs
Rest Day 28 – Sunday
MOVING FORWARDS
ACKNOWLEDGEMENTS
ABOUT THE PUBLISHER
![Smaller Church Youth Ministry : No Staff, No Money, No Problem! [1 ed.]
9781501825828, 9781501825811](https://dokumen.pub/img/200x200/smaller-church-youth-ministry-no-staff-no-money-no-problem-1nbsped-9781501825828-9781501825811.jpg)
