Unchained Bodyweight Workout

Unchained Bodyweight

Workout Your Anytime Anywhere

Strength, Conditioning and Fitness Guide

By

Eddie Lomax Optimum Fitness Network LLC.

http://www.BestAtHomeWorkouts.com

Unchained Bodyweight Workout: Your Anytime Anywhere Strength, Conditioning and Fitness Guide

2009 Optimum Fitness Network LLC - All Rights Reserved. http://www.BestAtHomeWorkouts.com

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NOTICE: You Do NOT Have the Right

to Reprint or Resell this Report! You Also MAY NOT Give Away,

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2009 Copyright Eddie Lomax

ALL RIGHTS RESERVED: You may NOT give away, share or sell this report.



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Disclaimer For Your Safety

The absolute best way to pursue fitness, health and physique improvement is to stay healthy, safe and injury free... so always use common sense to guide your training.

I know most of you already use common sense when performing your physical training workout program... yet I still find it necessary to make this disclaimer.

The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages or injuries of any kind allegedly caused by or resulting from the use of this material. Before beginning this, or any type of exercise program, it is recommended that you consult with your physician for authorization and clearance. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all of the following questions: Has your doctor ever said that you have a heart condition, and you should only do physical activity performed under a doctor's supervision? Do you ever feel pain in your chest when you do physical activity? In the past three months, have you had chest pains when you were doing physical work?

About The Author

Eddie Lomax is the Founder

& President of the Optimum Fitness Network LLC.

His philosophy of fitness is

called OptiFitness The ability to use all the physical

and mental qualities making

up human activity in a fluid,

seamless and coordinated

fashion to successfully

survive, flourish and excel in

your natural, unpredictable

environment and meet the

challenges of sport, work

and life with excellence

under the greatest amount of circumstances.

This philosophy can be seen in his fitness programs:

Workout Without Weights

Superior Dumbbell Workout

Athletic Body Workout

Gladiator Body Workout

He has been contributing to

the fitness community on the Internet since 2005.

He currently lives with his

wife in Via Del Mar, Chile.



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Do you lose your balance due to dizziness, or do you ever lose consciousness? Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that could be

made worse by a change in your physical activity? Is your doctor prescribing you medication of any kind for a blood pressure, circulatory or heart

condition? Do you know of any other reason why you should not engage in a physical exercise program or

activity? Answered "no" to all the questions... Great! It is my sincere desire to provide information enhancing your physical training and allowing you to reach your potential.



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Bodyweight Exercise Programs

These are some proven-to-be-effective bodyweight exercise programs for you to follow... But I encourage you to experiment with you own

variations and substitutions.

Make sure to Warm-Up and Cool-Down... and modify the programs to meet your goals, abilities and weaknesses.

Not all the exercises in this book will be represented in the sample programs... but

this does not mean you should not do them.

Experiment with all the exercises to find the ones that work best for you

and improve your weaknesses.

Increase intensity by...

Increasing number of sets or circuits performed Increasing the number of exercises performed

Increasing the number of repetitions performed Decreasing the rest period between exercises, sets or circuits

Do not get in the habit of doing the same program, with the same

exercises and at the same intensity.

You will see the most long term and broad range improvements by varying the

exercise, programs and intensities on a regular basis.

Take the time to practice and learn some of the more difficult exercises... the time spent training will pay of great dividends.

Try to improve every time you work out... but be safe.



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Build Your Own Bodyweight Exercise Program

It is very easy to create your own fitness program using Bodyweight Exercises.

Simply pick...

1 or 2 lower body exercises 1 or 2 upper body exercises

1 or 2 core exercises

Perform the exercises in sets like...

Hindu Squats 3 sets, 20 reps

Lunges 3 sets, 10 reps each leg Push-Ups 3 sets, 15 reps

Pull-Ups 3 sets, 5 reps V-Ups 3 sets, 15 reps

Superman 3 sets, 10 reps

or as a circuit like...

Air Squats 25 reps Bootstrappers 25 reps

Hindu Push-Ups 20 reps

Dips 10 reps Reverse Crunch 25 reps

Towel Crunch 25 reps

Repeating circuit 2-10 times.

Make sure to change the exercises often to keep from falling into a non-productive routine.

Focus on your weaknesses.

The possible combinations are endless.

Here are some examples of programs that I use...



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Core Shocker

This routine is designed to shock the core muscles... Every once in a while you just have to give the core muscles something to think about.

As you improve, increase difficulty by increasing with increments of 5 repetitions

per exercise.

Step 1: Perform in a circuit with no rest in between exercises.

Rest 30 seconds after each circuit and repeat 4 times.

6-Inch Crunch 10 reps Chinnies 10 reps

Knee Hugs 10 reps

Superman 10 reps

Take a 1 minute break and move on to Step 2.

Step 2: Perform in a circuit with no rest in between exercises.

Rest 30 seconds after each circuit and repeat 3 times.

Lying Hip Rollers 20 reps (10 each side) Plank Butt-Ups 20 reps

Static Core Finisher

You can use this workout as a finisher for a strength and/or conditioning workout.

Hold each exercise for 30 seconds up to 2 minutes...

Plank (with or without leg lift)

Flying Acuaman (equal time both sides) Reverse Plank (with or without leg lift)

Side Plank or Star Plank (equal time both sides)

Pull Up Bar - Floor Core Combo

Here is another one strictly for the core.



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Perform as a circuit alternating between the pull-up bar and the floor.

Limit rest between exercises to a minimum...

Knees To Elbows 5 reps 6 Inch Crunch 10 reps

Hanging Knee Raise 5 reps Combination Crunches 10 reps

Alternating Side Hanging Knee Raise 10 reps (5 reps each side) Acuaman 10 reps

Rest 1 minute and repeat 2 times.

The King Fish

Sometimes simple is best.

This workout will hit every part of the body.

Complete as a circuit with no rest between exercises.

Do 2-10 circuits... with short 1-2 minute rest between circuits.

Hindu Squats 30 reps Pull-Ups 1 - 2 - 3*

Push-Ups 20 reps Combination Crunch 30 reps

* Do 1 rep, drop and pause for 1 count. Do 2 reps, drop and pause for 2 counts. Do 3 reps.

The Double King Fish

A little variation keeps things interesting.

Complete Circuit 1 and then Circuit 2 before repeating.

No rest between exercises.



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Start by completing...

Circuit 1: Hindu Squats 30 reps

Pull-Ups 1 - 2 - 3 Push-Ups 20 reps

Combination Crunch 30 reps

Short 1-2 minute rest, then...

Circuit 2: Alternating Lunges 30 reps (15 each leg)

Chin-Ups 1 - 2 - 3 Hindu Push-Ups 20 reps

Superman 20 reps

Short 1-2 minute rest... then repeat 2-10 times.

King Fish with Calisthenics

By adding calisthenics exercises in between the bodyweight strength exercises you will take this workout to a whole different level.

Strength, endurance and fat blasting all in one simple workout.

Complete as a circuit.


Circuit: Jumping Jacks 20 reps

Hindu Squats 20 reps

Reach & Bend 20 reps Pull-Ups 1 - 2 - 3

Squat Thrust 10 reps Push-Ups 15 reps

Mountain Climbers 10 reps V-Ups 10 reps




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Exploding King Fish

Explode with added plyometric drills.

Complete Circuit 1 and then Circuit 2 before repeating.


Start by competing...

Circuit 1: Hindu Squats 20 reps

Plyometric Push-Up 5 reps Pull-Ups 1 - 2 - 3

Semi-Squat Jumps 20 reps Hindu Push-Up 10 reps

Knee Tucks 20 reps

Short 1-2 minute rest, then...

Circuit 2: Crunch 20 reps

Reverse Crunch 20 reps Lying Hip Rollers 10 reps (each side)

Superman 10 reps


20 Minute Metabolic Rate Booster

This interval-type training that intersperses high-intensity work with periods of

recovery will boost your metabolic rate.

As a result, you will keep burning calories hours after the workout is

finished.

Rest for 1 full minute between exercises.

Do the exercises with intensity, but make sure to use proper form.

Exercises should be conducted in a smooth and controlled manner.



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Jog in Place 3 minutes

Jumping Jacks 30 reps Knee Hugs 20 reps

Butt Raises 15 reps Split Jump 1 minute

Chinnies 20 reps Mountain Jumpers 1 minute

Push-Ups 15 reps Squat Thrusts 1 minute

Triple Tri - Set

Hit each section of your body separately... A great way to keep the intensity high.

Complete 3 full circuits with no rest between exercises...

Tri-Set 1: Hindu Squats 20 reps

Bootstrappers 20 reps Calve Raises 20 reps

Rest 1 minute and complete 3 full circuits with no rest between exercises...

Tri-Set 2: Divebomber Push-Up 3 sets, 10 reps

Pike Push-Up 10 reps Dips 10 reps

Rest 1 minute and complete 3 full circuits with no rest between exercises...

Tri-Set 3: Combination Crunch 20 reps

Plank with Knee Touch 20 reps

Acuaman 20 reps

Up the Mountain

Perform as a circuit with no rest in between exercises..

Pull Ups 1-5

Mountain Jumpers 30 seconds Dips 1-5

Mountain Climbers 30 seconds



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Rest 1 minute and repeat 2-10 times.

Jimmy Cricket

Perform as a circuit with no rest in between exercises...

Alternating Jumping Lunges 30 seconds

Push Ups 10-15 Alternating Jumping Lunges 30 seconds

Knee Hugs 10-15 Alternating Jumping Lunges 30 seconds


Repeat Pulls This will help you get some extra pull up reps in during the workout.

Complete the circuit with no rest in between exercises...

Pull Ups 1-5 reps

Air Squats 10-20 reps Pull Ups 1-5 reps

Push Ups 10-20 reps Pull Ups 1-5 reps

Combination Crunches 10-20 reps Pull Ups 1-5 reps

Superman 10-20 reps Rest 1-2 minutes and repeat 2-5 times.

You can use this format to focus in on one particular exercise while still getting a full body workout.

Play around with different combinations of exercise to vary the stimulus.

Anywhere Power Circuit

This circuit will blast every part of your body and can be done anywhere... There is no special equipment necessary.



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Complete all exercises in a circuit with no rest between exercises.

Repeat as necessary, resting 1-2 minutes between circuits.

Hindu Squats 50 reps Hindu Push-Ups 25 reps

V-Ups 30 reps Air Squats 50 reps

Divebomber Push-Ups 25 reps Combination Crunch 30 reps

Bootstrappers 50 reps Push-Ups 25 reps

Seated Abdominal Tuck 30 reps Alternating Lunge 50 reps (25 each side)

Pike Push-Up 25 reps

Ankle Wiggles 30 reps (15 each side)

Anywhere Super Circuit

Adding plyometric and calisthenics exercises to the Anywhere Power Circuit gives a whole new meaning to the term brutal. Complete all exercises in a circuit with 30 second rest between exercises.

Repeat as necessary, resting 1-2 minutes between circuits.

For added difficulty, do this circuit with no rest between exercises.

Hindu Squats 50 reps

Hindu Push-Ups 25 reps

V-Ups 30 reps Burpees 10 reps

Air Squats 50 reps Divebomber Push-Ups 25 reps

Combination Crunch 30 reps Knee Tucks 10 reps

Bootstrappers 50 reps Push-Ups 25 reps

Seated Abdominal Tuck 30 reps



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Squat Thrust 10 reps

Alternating Lunge 50 reps (25 each side) Pike Push-Up 25 reps

Ankle Wiggles 30 reps (15 each side) Semi-Squat Jumps 10 reps

Boxer's Delight

This routine is great for boxers and martial artists because it focuses on hand strength, explosive power, foot speed and a solid core.

Complete as a circuit, resting only when indicated.

Repeat as necessary.

Simulated Jump Rope 1 minute One Arm Wall Push 10 reps (5 each side)

6 Inch Crunch 20 reps Yes Neck Nods 50 reps

Rest 1 minute

Standing Twist 1 minute

Fingertip Push-Up 10 reps Seated Abdominal Tuck 20 reps

No Neck Nods 50 reps

Rest 1 minute

Split Jump 1 minute

Knuckle Push-Up 10 reps Twisters 20 reps

Neck Nods 50 reps (25 yes, 25 no)



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Navy SEAL PT

This workout was inspired by the US Navy Seals.

If you want to get into the spirit of things, dont sleep for 2 days, eat little and jump into a freezing cold ocean before beginning... Not recommended.

Complete all sets of the mini-circuit before moving on the next mini-circuit.

Rest 1 minute (or as needed) between each mini-circuit.

Mini-Circuit 1: Complete 4 times without rest between exercises

Air Squat 25 reps

Divebomber Push-Up 10 reps

Pull-Up 3 reps Dips 10 reps

Rest 1 minute...


Jog in Place with Arms Overhead 2 minutes

8 Count Body Builders 10 reps Jumping Jacks 40 reps

Rest 1 minute...


6 Inch Crunch 20 reps Plank 1 minute

Up Against the Wall

All you need is a wall and your ready to go.

Perform as a circuit.

Rest in between exercises as necessary so that you can concentrate on form.



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Repeat 2-5 times.

Handstand Hold 1-3 minutes

One Arm Wall Push (Alternating) 20 reps (10 each arm) Wall Squat 1-3 minutes

Handstand Push-Up 5 reps Wall Squat 1-3 minutes

Headstand Leg Raise 10 reps Wall Push 20 reps

Handstand Walkout with Push-Up 5 reps

Rolling Thunder

Balance, coordination and strength will be tested.

Forward Roll to Squatting Position 1-5 Rolls Hindu Squat 10 Reps

Backward Roll to Hindu Push Up Position 1-5 Rolls Hindu Push Up 10 Reps

Repeat going back and forth 2-10 times.

Hyped-Up Hot Dog Roll

Develop strength and body awareness with this program... Can you think of any sport, work and life activities that would be improved by the ability to sense where

your body is and perform strength movements?

Hot Dog Roll 5-10 Rolls (Stopping on Stomach) Push Ups 10 Reps

Hot Dog Roll 5-10 Rolls (Stopping on Back)

Combination Crunch 10 Reps

Repeat 2-10 times.

Remember... these are just example programs you can follow. You are encouraged to substitute and/or add exercises.

Don't keep doing the same thing over and over again... and make sure to focus

on your weaknesses.



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If you don't like a particular exercise it most likely means you are not good at it...

practice it until you get good at it.

Burpee Bonanza

The next group of exercises will focus on one of my favorite compound bodyweight calisthenics exercises of all time... the Burpee.

Burpee workouts can work the entire body and test your endurance. Perform

these workouts as a circuit and repeat for as many sets as you wish.

If you only have a short time to workout, pick one of these workouts and perform for a time period without rest, for example 10 minutes.

Folsom Prison "21"

A favorite among inmates. Your toughness will be measured, and we all know

what happens if you don't measure up.

Complete the number of reps for the ladder position, walk across the cell and continue with the next set of repetitions. (1,2,3,4,5..............up to 21)

Burpees Ladder from 1 up to 21 (231 Burpees)

To make it a little bit easier....

Burpees Ladder down from 21 to 1

Burpee Plus

One thing missing with the Burpee is a pulling action... Not any more.

Repeat for sets or time limit.

Burpees 10 reps

Pull-Ups 2 reps

Keep the rest periods to a minimum... but keep good form.



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The Full Burpee

This workout will hit the entire body.


Burpees 10 reps Pull-Ups 2 reps

Combination Crunch 15 reps


Burpee Complex Get ready to explode!


Burpees without Jump 10 reps Knee Tucks 10 reps


Bear Burpees

Your going to feel this one.


Burpees 10 reps

Bear Crawls 1 minute


These are just a few programs you can do based on the Burpee... Experiment and make up your own.



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Bodyweight Tabata Intervals

This next section will focus on a fantastic strength and conditioning method... Tabata Intervals.

The entire Tabata Interval per exercise is 4 minutes... 2 minutes and 40

seconds of work with 1 minute 20 seconds of rest.

You can use the Tabata Interval with just about any exercise... so be creative. Complete the entire Tabata Interval of one exercise before moving on to the next

exercise.

When switching from one exercise to another, try to keep the interval between exercises to 10 seconds... but it might be necessary to take a 1 minute rest

between exercises.

Here are some of my favorites...

No Frills Tabata

Hindu Squats 8 cycles

Hindu Push-Up 8 cycles

Total Tabata

Air Squats 8 cycles

Divebomber Push-Up 8 cycles Chinnies 8 cycles

Exploding Tabata

Wall Push 8 cycles

Semi-Squat Jumps 8 cycles Reach & Bend 8 cycles

Extreme Tabata

Burpee 8 cycles Crunch 8 cycles



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90 Squat 8 cycles

Push-Up 8 cycles Jumping Jacks 8 cycles

These are just a few of the programs you can do based on the Tabata Protocol...

Experiment and make up your own.

Time Zones

A "Time Zone" is where you pick an exercise, or group of exercises and try to perform as many as you can in a given time period.

The idea is to repeat the workout 2-4 times, with 1 or 2 days rest in between...

beating your rep numbers each time.

You determine your own rest periods while performing the exercises... but

remember that the idea is to do more than last time.

There is nothing more gratifying than competing against yourself... and this method will push you to new athletic heights.

Keep good records of how many reps you perform so you know what you

have to beat the next time.

Here are some examples...

Northern Calisthenics Time Zone

Do as many as you can in 5 minutes...

Burpees

Rest 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...

Hindu Squats Hindu Push-Ups

Rest for 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...



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Combination Crunch

Acuaman

Southern Calisthenics Time Zone

Do as many as you can in 5 minutes...

Pull-Ups

Rest 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...

Jumping Squats

Bootstrappers

Rest for 2 minutes and repeat the following circuit of 5 reps each for 10 minutes...

Push-Ups

Knee Hugs

"Time Zones" are an excellent way to get a tremendous strength and conditioning workout completed in a short amount of time.

Play around with the rest periods and repetitions performed per exercise... the

idea is to find the combination that will allow you to perform the maximum number of repetitions per exercise in the time period given.

Ladders

The next section is dedicated to an excellent way to increase the overall number of

repetitions performed for certain exercises... Ladders.

A Ladder is performed by progressively increasing the number of repetitions

separated by a short rest... and then starting at the beginning and repeating the progression.

The rest period should be the same as the previous work period.

For example... 3 steps of a 1-5 ladder would be

1.2..3...4....5.....1.2..3...4....5.....1.2..3...4....5.....



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This method can be used for any exercise that you want to focus on improving.

Here are ways to group ladders together to get a full workout...

Ladder Circuits of Power

Complete the exercises in a circuit, finishing the number of repetitions for each exercise at each step before moving on to the next step.

When you get all the way to the end... repeat.

Ladder #1

Step 1 2 3 4 5

Push-Up 2 4 6 8 10

Towel Crunch 2 4 6 8 10 Air Squat 2 4 6 8 10

Repeat 2-10 times.

For example... 2 push ups, 2 towel crunches, 2 air squats.....4 push ups, 4 towel

crunches, 4 air squats.....etc.

Ladder #2

Step 1 2 3 4 5

Pull-Up 1 2 3 4 5

Push-Up 2 4 6 8 10 Hindu Squat 3 6 9 12 15

Repeat 2-10 times.

Ladder #3

Step 1 2 3 4 5

Pull-Up 1 2 3 4 5



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Burpee 2 4 6 8 10

Combination Crunch 3 6 9 12 15

Repeat 2-10 times.

Here is a descending Ladder that promises to be fun...

Descend into Hell Circuit Do the exercises in a circuit and then repeat with descending repetitions.

Step 1 2 3 4 5

Pull-Ups 5 4 3 2 1

Dips 10 9 8 7 6

Push-Ups 30 25 20 15 10 Air Squat 50 40 30 20 10

Knee Hugs 50 40 30 20 10

Try to complete as fast as possible... but with good form.

Use the same format and substitute different exercise for variety.

Pyramids

The next section is dedicated to another excellent way to increase the overall number of repetitions performed for certain exercises... The Pyramid.

A Pyramid is performed by progressively increasing the number of repetitions

separated by a short rest... and then working back down by decreasing the

number of repetitions.

The rest period should be the same as the previous work period.

For example... a 1-3 repetition pyramid would be 1.2..3...3...2..1.

By splitting the repetitions into smaller units you will be able to perform more overall repetitions in the workout than if you tried to complete sets of maximum

repetitions... causing faster improvement for that particular exercise.



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This method can be used for any exercise that you want to focus on improving.

Here are ways to group pyramids together to get a full workout...

Pyramid Circuits of Power

By grouping exercises together, you can get a very intense workout.

Pyramid A

Step 1 2 3 4 5 6 7 8

Push-Up 1 2 3 4 5 6 7 8 Combination Crunch 2 4 6 8 10 12 14 16

Air Squat 3 6 9 12 15 18 21 24

And then work down from Step 8...

Pyramid B

Step 1 2 3 4 5 6 7 8

Pull-Up 1 2 3 4 5 6 7 8 Hindu Push-Up 2 4 6 8 10 12 14 16

Hindu Squat 3 6 9 12 15 18 21 24 And then work down from Step 8...

Pyramid C

Step 1 2 3 4 5 6 7 8

Squat Thrust 1 2 3 4 5 6 7 8

Push-Up 2 4 6 8 10 12 14 16 Knee Hug 3 6 9 12 15 18 21 24

And then work down from Paso 8...

Use the same format and substitute different exercises for variety.



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In conclusion...

These are just some of the possible programs that you can do using Bodyweight Exercises and Calisthenics.

Keep in mind, the programs above are just some possible examples... not all of

the exercises listed in the book were represented.

You are encouraged to substitute exercises on a regular basis to get the most out of your training.

Do not fall into the pattern of always using the same exercises in your workouts.

When you feel confident with an exercise... switch to a less comfortable exercise.

Here is a hint...

If you do not like a particular exercise it is probably because you are not good at it... therefore, you should practice it more.

Do not fall into the pattern of always using the same program.

When you feel confident with a program... switch to a different program.

Here is a hint...

Do not use the same program or the same exercises for more than 2-4

weeks at a time.

Remember, Optimum Physical Training seeks to achieve strength, conditioning

and fitness excellence by the continuous improvement of all physical skills... not specializing in the excellence of only one physical ability.



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Bodyweight Challenges

Every once in a while you need to test yourselves and see what your made of... These simple looking challenges will do just that.

Make sure you keep track of how you do on each challenge over time so you can

see how you are progressing and expose weaknesses.

Pull Up Challenge

How many good pull ups can you perform in 20 minutes.

Rest as needed... but try to get as many as you can.

Push Up - Sit Up Challenge

Push Ups Max amount in 2 minutes

Rest 2-5 minutes Straight Legged Sit Ups Max amount in 2 minutes

Only good push ups count and no other part of your body can touch the ground

other than your hands and feet.

If you rest... rest in the up position.

Only good sit ups count and don't use you hands to pull your head up and create momentum.

Bethak Squat Challenge

Perform 100 Bethak Squats and time yourself.

Record you time and try to improve each time you take the challenge.

Shoot for 100 Bethak Squats in 3 minutes.

Burpee - Pull Up Challenge

Perform as many Burpees and Pull Ups as you can in 20 minutes.



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Give yourself 1 point for every Burpee and 2 points for every Pull Up.

Play around with the number of each you do to find the rep combination that gives

you the most points.

Try to increase total points every time you do the challenge.

King Fish Challenge

Complete as many circuits of the following exercises as you can in 20 minutes.

Pull Ups 5 reps

Push Ups 10 reps Air Squats 15 reps

Combination Crunches 15 reps

Keep rest periods down to a minimum and try to do more circuits than the

previous time.

Do not sacrifice quality for quantity.

Make Up Your Own Challenge

Use your imagination and come up with your own challenges to test yourself.

Go for max reps, or place a time limit and make it challenging.

If you are have trouble with a particular area of your training... make a challenge

out of it.

Train to improve on the challenge and you will watch that weakness turn into a

strength.

If you come up with one you are particularly proud of... Let me know so I can do it!



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Optimum Physical Training

Special Conditioning Section

Cardio Interval Training



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Intro

Before I give examples of Cardio Interval Training Programs... I would like to clear up some misconceptions people have about metabolic conditioning.

In Gyms around the world, people are taught to separate their strength training

from their conditioning training. The biggest concern is whether to ride the bike for 20 minutes before the strength workout... or after.

We are lead to believe that increasing the cardiovascular and respiratory

rates in a repetitive aerobic manner before or after our strength training is somehow the key to fitness success.

However...

Many of the programs previously discussed in this book will not only improve maximum strength, explosive power and strength endurance... but

cardiorespiratory endurance as well.

And to me, 20 minutes of increased cardiovascular and respiratory rates are 20 minutes of increased cardiovascular and respiratory rates.

This reminds me of the trick question... What weighs more, a pound of nails or a

pound of feathers?

Anyway... do not be fooled into thinking that you always have to do a separate metabolic conditioning session to improve cardiorespiratory

performance.

If you perform the previous programs with intensity... the line between strength

training and metabolic conditioning will definitely be blurred.

I guarantee you... some of the programs in this book will raise your cardiovascular and respiratory rates for 20 minutes while simultaneously improving strength,

power and endurance.

And in my opinion, 20 minutes of heart-pounding, heavy-breathing strength training is better than reading a magazine on an exercise bike

for 20 minutes.



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Now, with that being said... there are times that you want to do a metabolic

conditioning program alone.

Performing a conditioning program 1-3 times a week is a great way to break up strength training and vary stimulus and intensity... keeping your

training interesting and effective.

Cardio Interval Training is a series, or repeated segments, of intense activity, alternated with periods of recovery that can be either reduced activity or complete

inactivity.

For example... you could run at a fast pace for a short distance and then rest for a certain time period before repeating, or you could run at a fast pace for a short

distance and then reduce the intensity to a jog for a certain time period before repeating.

Dividing your workout into short, intense efforts permits you to perform a greater volume of work at high intensity.

For example... you could perform 10 sprints of 30 seconds at near maximum

speed, whereas it would be impossible to maintain the same high speed continuously for 5 minutes.

As you can see Cardio Interval Training allows you to repeatedly reach and sustain

a high level of intensity for a cumulative time that is greater than what you could achieve during continuous training with the same intensity.

As with all programs, make sure to Warm-Up and Cool-Down... and modify the

programs to meet your goals, abilities and weaknesses.

Increase intensity by...

Increasing the number of repetitions

Increasing the distance Increasing the active interval

Decreasing the rest interval Manipulating the active to rest intervals

Increasing the total training distance Increasing the frequency of cardio interval training

For the interest of simplicity, I will use running as the exercise of choice.



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However, any form of exercise could be used... instead of running, you could bike,

swim, jump rope, row or any other type of activity that elevates the cardiorespiratory rate.

Be sure to modify time, distance and intensity depending on the method

you are using and your fitness level.

Here are some example programs...

Distance Intervals

Pick a distance and perform cardio intervals with a short rest in between intervals.

DI 800

Rest 2 minutes between intervals...

800 meters 5 intervals

DI 600

Rest 1 minute between intervals...


DI 400


Rest 1 minute between intervals...

DI 200


Rest 30 seconds between intervals...

Do not do the same interval distance every workout... mix them up.



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Sprint Intervals

You can perform between 10 and 20 of these short and fast intervals.

Sprint the desired distance, no more than 100 meters, and then jog back to the

starting position... Repeat.

100 meter sprint Jog back

100 meter sprint Jog back

Etc... until the desired number of sprints has been reached.

Timed Intervals

Pick a time and perform cardio intervals with a short rest in between intervals.

TI Long Repeat 5 times

Run 2 minutes

Rest 2 minutes

TI Medium

Repeat 10 times

Run 1 minute

Rest 1 minute

TI Short

Repeat 20 times

Run 30 seconds

Rest 30 seconds

TI Mixed



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Repeat 3 times

Run 2 minutes

Rest 2 minutes Run 1 minute

Rest 1 minute Run 1 minute

Rest 1 minute Run 30 seconds

Rest 30 seconds Run 30 seconds

Rest 30 seconds Run 30 seconds

Rest 30 seconds

Combination Cardio Intervals

Descending Cardio Intervals

with Bodyweight Exercises

The addition of Bodyweight Exercises will break up your breathing patterns... increasing the stress that your body must overcome.

600 meters

Push-Ups 30 seconds

Rest 30 seconds

400 meters

Combination Crunches 30 seconds

Rest 30 seconds

400 meters Push-Ups 30 seconds

Rest 30 seconds



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200 meters Combination Crunches 20 seconds

No rest

200 meters

Push-Ups 20 seconds

No rest 200 meters

Sprint Intervals with Active Rest

You can perform between 10 and 20 of these short and fast intervals.

Sprint the desired distance, no more than 100 meters, and then perform the Bodyweight exercise before performing another sprint.

100 meter sprint

Push Ups 20 reps 100 meter sprint

Combination Crunches 20 reps 100 meter sprint

Etc... until the desired number of sprints has been reached.

3 Minute Round Intervals This type of interval training will simulate the stress of a boxing match.

Simulated Jump Rope 1 minute Squat Thrust 1 minute

Jumping Jacks 1 minute

Rest 1 minute

Burpees 1 minute Split Jump 1 minute

Steam Engine 1 minute



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Fight for Your Life Intervals

Three intervals of 5 minutes each... tough!

Fight for Your Life #1 Jumping Jacks 1 minute

Push Up from Knees 1 minute Alternating Jumping Lunges 1 minute

Jiu-Jitsu Sit Ups 1 minute Burpees 1 minute


Fight for Your Life #2

Reach & Bend 1 minute Standing Twist 1 minute

Burpees 1 minute Plank 1 minute

Jumping Jacks 1 minute


Don't be shy... Come up with your own Fight for Your Life Intervals.

Animal Intervals

Adding Animal Calisthenics to your Cardio Interval Training will beautifully combine strength and endurance training.

Bear Interval

Bear Crawl 10-20 meters Walk back



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Repeat 2-5 times.

Mixed Animal Interval

Alligator Crawl 5-10 meters Rest 30 seconds

Crab Walk 5-10 meters Rest 30 seconds

Monkey Walk 5-10 meters Rest 30 seconds

Repeat 2-5 times.

Use the same format to come up with your own Animal Intervals using Animal

Calisthenics.

In conclusion...

Cardio Interval Training is, and should be, intense... So listen to your body to see when you need to back off.

Remember... Cardio Interval Training is only one of the conditioning methods you

can use for Superior Metabolic Conditioning.

Vary the intensity of your conditioning training between low, moderate and high intensity exercise... And you will develop metabolic conditioning that is

ready for anything!

Unchained Bodyweight Workout

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