Gym Free and Ripped Weight Free Workouts That Build and Sculpt 1st Edition by Nathan Jendrick 1615640991 9781615640997
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Product details:
ISBN 10: 1615640991
ISBN 13: 9781615640997
Author: Nathan Jendrick
Gym-Free and Ripped is for people needing workouts and exercises that can be performed without a gym-and with no, or minimal, equipment. Whether one is traveling, at home, or for whatever reason cannot go to a gym, these exercises-organized into workouts-provide one with gym- equivalent bodybuilding and toning.
The author, both a certified fitness trainer and a photographer, carefully shows each exercise with step-by-step instructions. Multiple workouts are provided so that the reader can keep things fresh by varying routines. Additionally, the author offers nutrition and supplementation guidance to ensure maximum benefits from the body-building and toning workouts.
Table of contents:
1 The Gym-Free Method
Get Ready for Results
Mentally Preparing for the New You
Physically Preparing for the New You
Why Train?
Science Chimes in on the Benefits.
Improving Mental Health
Cost Comparisons..
2 Eat Right to Look Great.
Establishing Your Baseline Diet.
Counting Calories
Your Food Log.
Adjusting Calories for Specific Goals
New Wave Nutrition for Instant Results.
Eating for Energy.
Eating to Lose Fat and Gain Muscle
Healthy Meal Planning Decisions.
Understanding Food: Protein, Fats, Carbohydrates
Carbohydrates.
Protein
Fats
Water: Pure and Simple
Reading Food Labels.
Serving Size
Ingredients.
Label Claims
Clearing Up Popular Food Myths.
Eat This, Not That.
Protein Supplements
Fighting Cravings
Metabolism Tricks: Speed Up Yours, Fast!
3 Getting Moving, Growing Stronger…..
Excess Post-exercise Oxygen Consumption.
Warm-Up: The Standard Seven.
Step 1: Knee Lifts.
Step 2: Slow Bends.
Step 3: Back Squeeze
Step 4: Five-Tier Squat
Step 5: Shoulder Claps
Step 6: Straight-Arm Circles
Step 7: Five-Tier Presses.
Optional Accessories.
Adjustable Dumbbells.
BOSU and Fitness Balls.
Stretch Cord
Upper Body Exercises
Arms: Biceps, Triceps, and Forearms
Traditional Curls.
Freeman Curls.
Doorknob Curls
Towel Curls
Hammer Towel Curls
Cord Curls.
Extended Curls
Triceps Push-up.
Triceps Dips.
Chair Dips
Triceps Kickbacks
Triceps Extensions.
Cord Triceps Extensions
Finger Flicks.
Forearm Curls
Forearm Rope Curls
Chest
Push-up Presses.
The Original
The Incline
The Decline
Platform Push-up.
Sliding Press
One-Arm Push-up.
Flyes…
Dumbbell Fitness Ball Press
Tension Pull.
Shoulders..
Handstand Press.
Half-Over Press.
Side Lateral Raises
Front Lateral Raises.
Rear Lateral Raises
Overhead Press.
Cable Overhead Press.
Shrugs
Back..
Pull-ups on Doorframes
Lifted Waves
Cable Rows.
One-Arm Rows
Post Rows
Ground Pull-ups
Table Pull-ups
Lower Body Exercises
Quadriceps, Hamstrings, and Hips
Squats
Lunges..
Knee Drop
Riding Stance
Slow Stepping.
Platform Lift..
Single-Leg Straight Bend…
Roman Deadlift
One-Leg Squat
V Dips.
Wall Squats
Wall Sits.
Front Kicks.
Chair Squats
Standing Rear Leg Extensions
Standing Side Leg Extensions.
Hip Lifts.
One-Leg Hip Lifts
Hamstring Leg Raise.
Reverse Leg-ups.
Rocking Push-ups.
Merry-Go-Round.
Cable Squats.
Box Jumps.
Knee-High Jumps
Fitness Ball Squat
Fitness Ball Hamstring Curls.
Calves.
Calf Raises.
One-Leg Calf Raise.
Core Exercises and Full Body Fun.
Traditional Crunch.
Oblique Twist.
Elbow Hold.
Push-up Hold.
Knee-ups on Doorframe
Side Plank
Abdominal Flutter Kick
Abdominal Leg Raises.
V-ups.
Fitness Ball Ab Walk
Fitness Ball Crunch.
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Tags: Nathan Jendrick, Gym, Ripped, Weight, Workouts