100 No-Equipment Workouts 2015
Neila Rey | darebee.com
100 workouts 1. One & One 2. 2-Minute Workout 3. 12-Count Burpee 4. 180 Action 5. 1000 Points 6. Abs Defined 7. Abs of Steel 8. Achilles 9. Aim to Misbehave 10. Airborne 11. Amazon 12. Anchor’d 13. Armor Abs 14. Arms of Steel 15. Bacon 16. Balance 17. Beast 18. Bodyguard 19. Body Hack 20 Borderline 21. Boulder 22. Boxer 23. Boxer HIIT 24. Boy, that escalated 25. Cardio & Core 26. Chisel 27. Close Contact 28. Code of Abs 29. Codex 30. Coffee Break 31. Combat Strength 32. Contender 33. Core Connect 34. Crucible 35. Daily Burn
36. Daily Workout 37. Dash 38. DNA: rewrite 39. Double Up 40. Dynamic Pyramid 41. Eliminator 42. Epic 43. Express 44. Extractor 45. Far Point 46. Five Minute Plank 47. Flash Point 48. Fremen 49. Frost 50. Gamer 51. Gladiator 52. Golem 53. Gravity 54. Grounder 55. Guardian 56. Guardsman 57. Hell’s Circuit 58. Hercules 59. Homemade Back 60. Hopper 61. Huntress 62. Infinity 63. Ivy 64. Jacks Pyramid 65. Knee Workout 66. Leg Day 67. Loop 68. Lower Back 69. Make me a Sandwich
70. Mass Blast 71. Master Pack 72. Maximus 73. Movie Night 74. Neck Workout 75. Ninja 76. Odin 77. Office 78. Parkour 79. Park Workout 80. Power 15 81. Pie 82. Pillow Fight 83. Playground 84. Power Up 85. Push, squat, repeat 86. Quicksilver 87. Ranger 88. Rebel 89. Red Warrior 90. Roaster 91. Rogue 92. Run, you clever boy 93. Seated Yoga 94. Shieldmaiden 95. Shifter 96. Silver 97. Sofa Abs 98. Standing Abs 99. Star Master 100. Swan
Introduction Bodyweight training may look easy, but if you are not used to it, it’s very far from that. It is just as intense as running and it is just as challenging so if you struggle with it at the very beginning, it’s perfectly ok – you will get better at it once you start doing it regularly. Do it at your own pace and take longer breaks if you need to. You can start with a single individual workout from the collection and see how you feel. If you are new to bodyweight training always start any workout on Level I (level of difficulty). You can pick any number of workouts per week, usually between 3 and 5 and rotate them for maximum results. Some workouts are more suitable for weight loss and toning up and others are more strength oriented, some do both. To make it easier for you to choose, they have all been labelled according to FOCUS, use it to design a training regimen based on your goal. High Burn and Strength oriented workouts will help you with your weight, aerobic capacity and muscle tone, some are just more specialized, but it doesn’t mean you should exclusively focus on one or the other. Whatever your goal with bodyweight training you’ll benefit from doing exercises that produce results in both areas. This collection has been designed to be completely no-equipment for maximum accessibility so several bodyweight exercises like pull-ups have been excluded. If you want to work on your biceps and back more and you do have access to a pull-up bar, have one at home or can use it somewhere else like the nearest playground (monkey bars), you can do wide and close grip pull-ups, 3 sets to failure 2-3 times a week with up to 2 minutes rest in between sets in addition to your training. Alternatively, you can add pull-ups in the beginning or at the end of every set of a Strength Oriented workout. All of the routines in this collection are suitable for both men and women, no age restrictions apply.
Design your training regimen Goal: Slim down and tone up Select workouts for “high burn” or “HIIT” – these are the workouts you are looking for. If you want to slim down, putting some extra muscle on will help you burn more, naturally (muscles are very high maintenance and will burn extra calories with every move you make) so strength workouts shouldn’t be completely ignored. It’s worth mentioning that women won’t be able to bulk up, not naturally and not without any supplements, due to the much lower levels of testosterone present in the female body. The best we can hope for is nice muscle tone and a tight… well, stuff and everything. Important: Without dietary adjustments you will get fitter, but you won’t lose body fat %, unfortunately. You can’t out train a bad diet – you can’t train and eat junk and hope that it will cancel out, you would have to train on athlete level and very few people can do that. If you are not running 10K daily and doing another bodyweight session after that, you will have to mind what you eat if your goal is to slim down. Also very important: you can lose weight when you are on a diet and see it on the scales, you gain muscle as well as lose body fat % when you diet and exercise. If you work out, don’t use the scales, unless they have BF% meter in them, to measure your progress. Take pictures of yourself either daily or once every few days to track how you are doing and if you need to change anything like training more or eating less, yes. Alternatively, judge by your clothes – if you need new clothes, you are doing well.
Goal: Build muscle and tone up Select workouts for “strength” – these are the workouts you are looking for. If you want to build up muscle, you want to do more of strength training but an occasional high burn on HIIT workout will help you reduce your body fat % even further and let you see better muscle definition. To gain weight, especially if you are skinny, as well as exercise (options above) you will need to eat a lot more than you do now, eat regularly (every 2-3 hrs) and eat quality food. Just eating a lot in general won’t do it – your body can’t get anything useful out of junk food, sweets, pizza and beer. In order to build muscle, you need muscle building material – high protein rich food and complex carbohydrates. Make sure your diet is based around real food, e.g., chicken breasts, turkey, fish, pork loin, steak, eggs, milk, cheese (in moderation), low fat plain yogurts, cottage cheese, sweet potatoes, oats and oatmeal, quinoa, spinach (all leafy greens), broccoli, kale, cauliflower, mushrooms, apples, pears, oranges, berries, tomatoes, cucumbers, peppers, rice, pasta, beans and lentils, olive oil, seeds, nuts and nut butters.
Goal: Build abs and strengthen midsection. Get rid of the belly. Your midsection and your hard core abs, if you are looking for those, depend on your overall body fat percentage. Where your body will be emptying those fat cells is down to your disposition and body type but it often starts from the top down. You have two options to get rid of the belly: starve your body for resources to force it to dig into the reserves (it’ll do it after it’s out of other options) or do high burn cardio workouts, HIIT workouts are best – these are also known as belly torches. You want to do both for better and faster results. Select workouts for “abs”, “high burn” or “HIIT” – these are the workouts you are looking for. You can still do ab work to strengthen the muscles. The more muscles you have underneath your belly, the more you’ll burn during your cardio workouts. Muscles, in general are pretty high maintenance energy (calories) wise. Just doing crunches won’t do anything (at least on the surface) for you and there’s no study anywhere that’s shown a correlation between training a particular body part or body area and a reduction in the fat stored there. The same exact ab work will eventually force your body into optimising and you’ll see less and less of an improvement with each session unless you change things up and/or increase the numbers. So it’s always a good idea to do different ab work to keep your muscles challenged and the moment you begin to find one ab exercise easy, increase the load or intensity to make it more effective. If you are breezing through your ab workout you can be sure it’s not working: if you think about it, why do our bodies change? Because they have to, to make it easier for us to live. To make any ab exercise harder, you can either add weights (do sit-ups or sitting twists with dumbbells) or just do it slower, a lot slower. Going from easier exercises like crunches to more advanced ones like moving planks, for example, will also work.
Levels & Difficulty Each workout has three levels of difficulty: I, II and III. If you are new to exercise or you haven’t done any training in a long while you should start on Level I. You don’t have to stay on level I consistently, if you feel that you can do more, you can advance a level. Level III is the hardest level of difficulty and it can be pretty challenging to complete. Important: don’t go from zero to hero. Do what you can but don’t push yourself too hard too fast, just because you can do something on a harder level doesn’t mean that you should. You’ll end up too sore to work out the next day and the day after that and that’s just not at all helpful or productive. Gradually increase the load, keep your workouts challenging but doable. Note: On level I all push-ups can be done on your knees.
Before you start: Look over the workout you chose to do and make sure you understand all of the exercises illustrated so it doesn’t slow you down once you have started. Video Exercise Library http://darebee.com/exercises The workouts are organized in alphabetical order so you can find the workouts you favor easier and faster.
1
One & One
Get up close and personal with your inner being with minute-long workout routines followed by minute-long breaks in between. This is interval training. It primes up your system, helps you burn fat. It will challenge you irrespective of your fitness level as you can simply up the intensity of each rep, in each set, for that special burn. Instructions: Start with the first exercise and do it for a minute (60 seconds), then rest for exactly 1 minute (60 seconds) and move on to the next exercise. Repeat until all 10 exercises are done. You work out 1 minute and rest 1 minute. The entire workout will take you 19 minutes to complete. What it works: This is a total body workout. It works your aerobic and cardiovascular systems and trains your arms, legs, glutes and abs. Tip: For maximum recovery in the one-minute break, squat down and go limp. By folding your body like that you reduce the distance the blood has to travel from the heart to your extremities and maximize recovery between exercises.
Focus: High Burn
2
2-Minute Workout
No rest for the wicked and this is a truly wicked set of exercises. This is a high intensity workout for the lower body designed to help you achieve explosiveness. Start off at any level you feel comfortable with but do it flatout each time to reap the benefits. Instructions: Repeat each exercise for 20 seconds with no rest in between. 2 minutes and you are done. What it works: Quads and calves. The 20-second, high-intensity bursts work your body anaerobically burning all the fuel stored in the muscles before you need to get to anything else. It also helps you build up endurance by extending the length of time muscles can work before they get tired. Tip: An entire set takes no more than 120 seconds to complete. You are likely to feel fatigue after the very first one, or two exercise. Do not worry about how tired you get or how much fatigue slows you down. The whole point of this is to keep going regardless. That’s where the gain comes from. So the moment you hit the proverbial ‘wall’ just push on past it.
Focus: High Burn
3
12-Count Burpee
One burpee to beat them all. This is a super-set of the classic burpee exercise. The twelve-step program to the perfect burpee set can be practiced anywhere you have a little bit of floor space, making this the perfect exercise routine to have with you when you travel. Instructions: Repeat one exercise “12-count burpee” 20, 40 or 60 times depending on your fitness level. What it works: Chest, triceps, lower abs, lower back, glutes, quads. Tip: Keep your lower abs tensed when you bring up your knees and keep your lower back parallel to the floor. Do not let it bounce up and down. This maximizes the pull on the lower abs and, at the same time, safeguards your lower back from injury.
Focus: High Burn
4
180 Action
With exercise small changes can produce surprisingly large results. A change of direction each time you floor tap not only provides some variation but it also challenges your body’s tendency to fall into an optimized routine that minimizes the energy required to do anything. This makes the exercises physically challenging but there are other, hidden benefits to this: by changing direction each time the exercises become harder from a cognitive recognition perspective. In short they challenge your brain, forcing it to work harder to adapt. Exercise helps achieve significant gains in mental clarity, coordination and even raise IQ points. Instructions: Perform “High Knees” exercise 40 times (20 each leg), duck, tap the floor and change direction as you come up. Repeat it without rest until the set is done, rest up to 2 minutes and repeat the set again 3, 5 or 7 times depending on your fitness level.
Focus: High Burn
5
1000 Points
Reward yourself with a point and feel good about what you do with a workout designed to supercharge your body. The 1000 point, total body workout will see you take to the air as well as command the ground. Instructions: This is a throughout the day workout, the goal is to collect 1000 points. One rep of each exercise = 1 point. What it works: chest, triceps, lower abs, upper abs, adductors, calves, quads. This one does a lot. Tip: When taking to the air with a jump knee tuck two things are important: to maintain your balance and to minimize impact and injury. To achieve the first make sure that you bring your knees to your chest rather than your chest to your knees. To achieve the second make sure that you land on the ball of the foot rather than the heel. This avoids jarring to the spine and brings into play the calf muscles, hamstrings and the tendons of the ankle, strengthening them. It’s ok to cheat. You can earn the bulk of the points doing a lot of half jacks, for example. It’s really up to you how you hit the target… as long as you get all the points in until the day is up.
Focus: High Burn
6
Abs Defined
Streamline your body, change your posture and add additional power to your every routine with the Abs Defined workout. Not only will you be able to feel the change in the way you walk but you will also see the difference every time you perform any exercise. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times in total. What it works: Abs, lower abs, internal obliques, external obliques, core, cardiovascular system. Make it better: Keep your head off the floor on the reclining exercises so you can bring your upper abs into play. Make it harder: Add some ankle weights to your feet for a slightly tougher challenge to your abs. Perfect for: Those looking for a midriff burn. Plus those who want to increase their body’s ability to perform.
Focus: Abs
7
Abs of Steel
Abdominal muscles are body armour. They help protect your vital organs from damage. They keep your body performing at maximum and, when the clothes come off, they make you look terrific. This workout is the anvil where that armour is fashioned. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: lower abs, upper abs, side abs, abs, abs, abs all the way. Tip: Always exhale when you perform any exercise that tenses the abs. This flattens your lower stomach and brings the abdominal muscles into proper alignment, increasing the pull exerted on them which strengthens them faster.
Focus: Abs
8
Achilles
The body is made up of two basic sections: upper body and lower body. Physical power emerges by forging a better synchronized connection of the two. The Achilles workout aims to help you do just that through a series of routines that will make you feel you’re working hard. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, quads, front hip flexors, lower back, glutes, abs, obliques, deltoids, triceps, core, cardiovascular system, aerobic performance (VO2 Max). Make it better: Up the speed throughout each set of exercises to feel the burn of your muscles. Make it harder: Cut back on rest time between sets to no more than 90 seconds and feel your aerobic performance kick in. Perfect for: Those looking to join the ranks of the demigods. Also, great as a workout that enhances overall power and physical performance.
Focus: High Burn
9
Aim to Misbehave
“You all got on this boat for different reasons, but you all come to the same place. So now I’m asking more of you than I have before. Maybe all. Sure as I know anything I know this, they will try again. Maybe on another world, maybe on this very ground swept clean. A year from now, ten, they’ll swing back to the belief that they can make people…better. And I do not hold to that. So no more running. I aim to misbehave. “ Mal, Serenity Instructions: Six exercises, no rest in between – it’s not over until it’s over and when it is, catch your breath for up to 2 minutes and repeat the set again 3, 5 or 7 times or until you can donkey kick no more. What it works: quads, lower back, hip flexors, lower abs, upper abs, glutes, hamstrings, core stability, arm strength. Tips: For maximum effectiveness, when doing the duck walk avoid coming up a little and then going down again. Keep your upper body upright, eyes level in front and work your legs beneath you in the full range of motion, without coming up a level in height.
Focus: High Burn
10
Airborne
The floor is lava! Whatever you do, don’t stay grounded. The Airborne Workout is a non-stop action and an at-home cardio routine that will work your entire body and challenge your aerobic capacity. Take to the air to give wings to your performance afterwards in any kind of sporting activity. This is a workout that uses your bodyweight against you, maximizing the impact on your muscles for some pretty spectacular results. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. Catch: keep moving - the floor is lava! What it works: glutes, pecs, triceps, quads, calves, forearms. Tips: These are all dynamic exercises they work best when you use the downward motion as the trigger to fire up the upward one so that you never stop in between. This avoids the stop/start problem associated with airborne exercises and allows your muscles to work in a more fluid, powerful way.
Focus: High Burn
11
Amazon
Lower body strength, explosive moves, agility and grace are all part of the Amazon’s armory of skills. This is a workout that pushes you from one peak to the other as successive exercises target muscle groups, making different demands on each one. Learn to combine different fitness attributes and seize control of your body. Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again as many times as you can depending on your fitness level – maximum of 10 times. What it works: Quads, calves, glutes, lower back, adductors, triceps, pecs, biceps, core, hamstrings, obliques, cardiovascular system, aerobic capacity (VO2 Max). Make it better: Throw all punches while balancing on the balls of your feet, so that you swivel your body slightly with each one. Make it harder: Build explosive muscles, clear the floor by more than a foot each time you perform jump squats and jumping lunges. Perfect for: Heroic, warrior types destined to be remembered throughout the ages. Oh, also for anyone looking for a good workout that combines a number of fitness components.
Focus: High Burn
12
Anchor’d
Active stretching demands you assume a position and then hold it using nothing but the strength of the agonist muscles. The results of active stretching are not just elongated muscles but also enhanced muscle growth, stronger tendons and a greater range of motion in the main muscle groups afterwards The Anchor’d active stretching workout takes you through some of the key positions that affect the body’s main muscle groups. You will feel the difference afterwards. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times in total. What it works: Side hip flexors, quads, obliques, lower back, hamstrings, front hip flexors, deltoids, triceps, upper back, traps, glutes, adductors, cardiovascular system. Make it better: You could try holding each pose longer. Make it harder: Take no rest between sets. Perfect for: Developing speed, flexibility, agility, muscle density and increasing the range of motion of the agonist muscles involved.
Focus: Stretching
13
Armor Abs
A strong abdominal wall affects everything. The way you sit. How you walk. Your performance in every kind of sport. How quickly you get tired and how smoothly you move. This is a workout that presses all the right buttons, helping you tone up and build your abs, plus come summer you’re going to be thankful you did it. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: lower abs, front hip flexors, lateral abs, quads, upper abs, core. Tip: The secret to better abs, faster lies in alignment. If you can remember to pull in and tighten your lower abs every time you perform an ab exercise you will see great results, faster.
Focus: Abs
14
Arms of Steel
Whatever sport you may be doing, your arms are a critical component of it and the stronger they are, the better you get. Getting them strong however is not an easy job. This is where the Arms of Steel workout comes in. Not only does it tackle your arms from practically every angle but it also gives you no rest time, forcing your muscles to recover on the fly. Afterwards not only will you have arms of steel, you will also have the kind of arms that can power, manned, winged flight, almost. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Triceps, deltoids, upper back, chest, obliques, biceps, lower back, core, abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: Throw punches on the balls of your feet so that you can put your body weight behind them. Make it harder: Work fast but hard, pulling your punches back as fast as you send them out, working both the agonist and antagonist muscles. Perfect for: Anyone looking for arms that can really perform when called upon.
15
Bacon
Also known as “The Belly Burner” workout this is designed to make you lean and mean. You will work up a sweat doing it. Your body will feel numb, your lungs will feel on fire and you will feel like you’re being put through your paces. But … you know it’s worth it, and you’re doing it for bacon. How cool is that? Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: cardiovascular system, front hip flexors, calves, lateral and lower abs, side hip flexors, quads Tips: You can take the entire set up a notch and do your legs a favour by making sure your heels never touch the floor on any of the exercises. That means doing everything on the balls of your feet, at all times. Your legs will love you for it later. (remember I said later).
Focus: High Burn
16
Balance & Coordination
A good balance is the result of a strong core, stable tendons and powerful support muscle groups. Balance exercises help develop the muscle groups and tendons needed for developing muscular control, great physical prowess and the kind of body strength that marks true athletes. Instructions: Repeat each move with no rest in between as quickly as possible 10 times in total (5 times each side), rest up to 2 minutes and repeat the whole set again 3, 4 or 5 times depending on your fitness level. What it works: Quads, calves, glutes, hamstrings, adductors, front hip flexors, core, obliques, lower abs, trapezium, deltoids. cardiovascular system. Make it better: Challenge your core balance further by standing on tip-toe when performing knee raises. Make it harder: Try to form a perfect “T” shape with your body when performing the balance stand. It’s way harder than you think and sweat will flow. Perfect for: Anyone looking for ways to unlock the pent-up power of their muscles through a workout that helps complementary muscle groups and tendons, work together.
Focus: Strength / Balance
17
Beast
You know the times when you need to contemplate life and need to get in touch with your spirit guide and discover your totem animal? This is just one of them. You get ready for action, look deep inside yourself and unleash your inner beast to help you get through the workout. In the process you discover a new you. Fresh capabilities are unlocked and muscles you probably haven’t used before in quite the same way come into play and ... you transform. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, glutes, lower back, abs, front hip flexors, deltoids, chest, triceps, core, traps, upper back, obliques, hamstrings, cardiovascular system, aerobic performance (VO2 Max). Make it better: Pick up speed. Do not let yourself slow down. Make it harder: Rest only 60 seconds. Growl a lot. Push your limits and your aerobic load. Perfect for: Those looking for some quality alone time to get in touch with their inner beast. Plus great for anyone looking for a breakthrough workout.
Focus: Strength
18
Bodyguard
Endurance is the capability of muscles to work long as well as hard. Like any athletic skill it can be developed. The Bodyguard workout helps you develop the ability to do sustained, high-energy work, long after everyone else around you has dropped to the ground with exhaustion. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Lower abs, front hip flexors, calves, quads, abs, deltoids, glutes, lower back, core, obliques, adductors, side hip flexors, cardiovascular system, aerobic capacity (VO2 Max). Make it better: When performing high knees bring your knees to waist height. Make it harder: Reduce recovery time to just 60 seconds and totally challenge the ability of your muscles to recover on the fly and work beyond their comfort zone. Perfect for: Anyone looking to increase endurance and boost their muscle performance.
Focus: Strength
19
Body Hack
We train because what we really want to do is hack our bodies. Control them. make them vehicles that do our bidding. That’s never easy. It takes time, effort, hard work. The Body Hack workout is a step towards that direction: controlling the body you live in. If there ever was a rinse, apply, repeat formula that produced the desirable outcome, this would come pretty close to being it. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, lower back, calves, triceps, chest, hamstrings, deltoids, upper back, adductors, abductors, abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: When performing slow squats go all the way down, activating the entire length of the muscle for a full workout. Make it harder: When doing fast push ups inhale on the way down and exhale on the way up, using your abs to add to your going up speed for a harder workout. Perfect for: Those tired of exercising and seeing no results. Anyone looking for a solid workout that produces better muscular control.
Focus: Strength
20
Borderline
The only time a borderline workout can be improved is when it involves two lines, instead of just one. Now I know you think things cannot get any better but trust me, the moment you have two lines on the floor to deal with, the intensity of the workout changes completely. Instructions: Draw two lines on the floor or use a tiled floor as a guide – you’ll be working with both lines, jumping and stepping across them. Repeat each move for 20 seconds with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: adductors, quads, lower abs, core abs, triceps, chest, shoulders, calves. Tips: The emphasis here is on power. You want your muscles to explode when performing jumping or pushing movements so monitor the load, allow your muscles to absorb the impact each time and respond before you come to a complete stop. This way you increase the ability of the muscle to perform under pressure, increasing the power it can bring to bear in each movement.
Focus: High Burn
21
Boulder
Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Triceps, chest, deltoids, abs, core, glutes, lower back, obliques, hamstrings, cardiovascular system. Make it better: When performing raised-leg push ups keep your raised leg completely straight at the knee. Make it harder: For shoulder taps and thigh taps keep the hand of your supporting arm in direct line with your shoulder to create more of a challenge for your obliques and core. Perfect for: Anyone looking for a solid strength workout that will benefit core strength and muscle density.
Focus: Strength
22
Boxer
Boxers have blazingly-fast hands, incredible stamina, focus, strength, perseverance, the ability to compartmentalize pain and great spatial awareness. All of which can now be yours provided you use this workout to remake your body and transform your spirit. Plus, when you next hear the Rocky soundtrack you’ll be able to deservedly throw your arms up towards the sky and jog on the spot (com’on, you know you want to). Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 5 times. You can work with a bag or you can simply shadowbox for 5 minutes nonstop. It doesn’t matter if you don’t feel like you are working during your shadowboxing session, your punches will get stronger and more accurate as you advance. Keep an eye on the time – you will need to do a double squat every 30 seconds. Finish the set up with push-ups and sit-ups with the number of reps according to your fitness level. What it works: aerobic capacity, cardiovascular fitness, triceps, abs, biceps, shoulders, deltoids, quads, lower abs. Tips: When performing push-ups keep your body perfectly straight and your abs tight so you also work the abdominal wall.
Focus: Strength
23
Boxer HIIT
Boxers have phenomenal limb speed, arm strength and stamina. They can generate tremendous forces on the areas they strike and are easily amongst the most fearsome unarmed fighters anyone can hope to face. The Boxer HIIT workout combines some of the favourite moves of boxing with a high intensity interval training plan that will push your body to its limits. Instructions: Repeat each move for a given amount of time one after the other with no rest in between for a total of one minute, rest for exactly 1 minute. What it works: Triceps, deltoids, abs, chest, shoulders, quads, lower back, glutes, calves, cardiovascular system, aerobic performance (VO2 Max). Make it better: Make your punches as fast as possible, pushing your own personal limits throughout the exercise. Make it harder: Stay on the balls of your feet throughout the workout. Not only will you be able to twist and align your body making the punches harder but it will also target your core. Perfect for: Those who could have been contenders. Plus anyone looking for an HIIT workout that will really help them expand the envelope of their performance.
Focus: HIIT / High Burn
24
Boy, that escalated
There are days when all you want to do is empty your mind and then ‘empty’ your body into an activity that simply works you physically until you’re done. Well, look no further than this workout for that. It may not appear very challenging at first glance but you will find that it presses all the right buttons. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, deltoids, obliques, front hip flexors, quads, lower abs, glutes, lower back, abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: Speed up the jumping jacks, pulling your arms down to your sides, instead of letting them drop down, and then work your muscles to stop them from slapping against your thighs, increasing the effectiveness of the workout on your upper body. Make it harder: When performing high knees raise your knees to waist height adding extra load on your lower abs, front hip flexors and calves (on impact). Perfect for: Those days when things have simply got to be too much and all you really want to do is train and forget the rest of the world exists for a while.
Focus: High Burn
25
Cardio & Core
At the core of every great athletic performance lies a strong core (pun unintended) and great cardiovascular conditioning. While aerobic performance determines just how much oxygen in each breath you take is really absorbed by the lungs and transferred into the bloodstream to be taken to the organs that need it, cardiovascular fitness is the ability of the heart and lungs to get all the blood circulating quickly enough through the body to supply oxygen to the organs and tissues that need it most. The Cardio & Core workout puts your body through its paces testing your core and challenging your cardiovascular fitness. All you have to do now is supply the great athletic performance. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, front hip flexors, calves, abs, glutes, lower back, adductors, abductors, obliques, core, cardiovascular system, aerobic performance (VO2 Max). Make it better: When performing High Knees bring your knees to waist height for that very special burn on your calves and lungs. Make it harder: Cut down on rest time and really challenge your recover time. Reduce time by 30 seconds each time, after each set until you know you cannot reduce it any more and function. Perfect for: The days when you feel you want to punish yourself a little (we all have them). Plus, this is a great way to push your athletic performance up a notch. Focus: High Burn
26
Chisel
Getting that chiseled physique requires patience, perseverance and the ability to put in the time one day after another. Chisel, of course, is the workout that’ll help you do all this. A combination of aerobic and strength exercises it works all the major muscle groups so that your body keeps on changing the way you want it to. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, calves, glutes, deltoids, chest, core, obliques, front hip flexors, lower back, cardiovascular system, aerobic performance (VO2 Max). Make it better: When performing High Knees, pump your arms and bring your knees to waist height, at least. Make it harder: Two minutes rest time is way too much. Make it half that and feel your aerobic Perfect for: The days when you feel you’re ready for that workout that will push your boundaries and take you into new plateaus of physical performance.
Focus: High Burn
27
Close Contact
When things get up close and personal your body is the only thing that keeps you alive. The Close Contact workout transforms you into a living, breathing fighting machine. The moves are biomechanically optimized. The results are a workout that pushes strength, speed, power, agility, coordination and control. Not quite the perfect workout but darned close. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Lower abs, front hip flexors, deltoids, obliques, abs, quads, glutes, calves, hamstring, triceps, lower back, cardiovascular system, aerobic performance (VO2 Max). Make it better: Stay on the balls of your feet throughout the workout. Not only will it challenge your balance and train your core, it also allows you to control the power output of your body better. Make it harder: Practice the combos in slow mo before you start the workout. Then when you perform them go for fast, strong, crisp movements, exhaling forcefully at every contact point and pushing your endurance levels, in the process. Perfect for: Single-minded, determined, lone-warrior types ready to clean out entire buildings, full of hostiles, on their own. Plus, it’s great for that fun workout that makes it easier to play mind games and says it’s OK to have imaginary friends (or opponents), just this once.
Focus: High Burn
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Code of Abs
The code, the source code. Strong abs are not just the engine that powers your every move nor are they just the armour that protects some of your vital organs. They’re also the scaffolding that supports your spine. In short they’re really important. That’s why you need them. Plus they make you look cool when you take your shirt off. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: lower abs, lateral abs, upper abs, core, shoulders. Tips: When performing each of the exercises here consciously tighten your lower abs, flattening your stomach and aligning the abdominal muscle wall, for better results.
Focus: Abs
29
Codex
Stay glued to the ground and see just how much you can challenge your body. This is a set of exercises that takes a traditional routine and gives it an extra spin with a real challenge. Because of that it forces your muscles to work in unfamiliar ways that make it totally challenging. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. Note: you never lift your hands off the ground as if they were glued. What it works: triceps, biceps, shoulders, chest, glutes, lowers abs, core, lower back, abs. Tips: Exercise smooth control over each movement at all times. Avoid too much ballistic movement and too hard landings. Everything should be controlled and as smooth as possible and do remember to breathe out at the point of maximum muscle tension of each rep.
Focus: High Burn
30
Coffee Break
A coffee break is always great, especially if your day starts with one, which then doesn’t quite make it a break but there is certainly coffee involved. Add some movement, throw in a little need for balance and you’ve got yourself the kind of workout Kung Fu legends are made of. Fill your cup almost to the brim and you’re beginning to get into the Jedi zone. The Coffee Break workout may not look that challenging at first glance but try it out with a cup that’s filled almost to the brim and you will find it takes incredible and muscle control to prevent it from spilling. Exactly the kind of balance and muscle control that allow you to move with the sureness of a panther and the speed of a snake. Now go get that cup of coffee. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Glutes, quads, lower back. deltoids, triceps, biceps, calves, front hip flexors, lateral hip flexors, front hip flexors, lower abs, obliques, trapezium muscles, hamstrings. Make it better: Perform the slow twists on the balls of your feet and seriously challenge your core to control your entire body and stabilize you. Make it harder: This is hard enough. Perfect for: Muscle control addicts who like to feel that every inch of their body is subject to their command.
Focus: High Burn
31
Combat Strength
Turn your body into a pillar of strength, capable of almost anything with the Combat Strength workout. As the name suggests the aim is to challenge major muscle groups building up the strength and speed you’d need in a hypothetical combat scenario where all you have is your body and the razor-sharp mind that guides it. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Triceps, deltoids, chest, upper back, obliques, calves, glutes, quads, lower back, core, abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: Speed up everything raising the body’s thermic response and getting to the aerobic part of the workout faster. Make it harder: Reduce rest time to just 90 seconds between sets challenging your recovery time. Perfect for: Daredevil types who want to challenge their body’s ability to perform at high intensity under pressure. Plus anyone looking for ways to increase their strength output by loading their performance.
Focus: Strength
32
Contender
One of the hardest things you can do is get into a ring and go a few rounds. Beyond the fact that there is the inevitable exchange of blows you are pushing your entire body to the limit with no room to ease off, no matter how much your muscles ache or your lungs burn. As a physical test the Contender takes you through one exercise after another, slowly loading each muscle group and then asking you to exercise even as fatigue tags at you. Well, there is no exchange of blows taking place, so dig deep and feel the burn. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Triceps, deltoids, chest, obliques, upper shoulders, calves, biceps, quads, abs, front hip flexors, cardiovascular system, aerobic performance (VO2 Max). Make it better: Execute every punch on the balls of your feet, twisting to bring your body weight behind each blow and then retract your arm as fast as you have sent it out, helping work your biceps as well as your triceps. Make it harder: Work to complete each exercise as fast as possible without compromising the quality of the technique. This will help load your aerobic performance helping you feel the aerobic load boxers feel in the ring. Perfect for: Those who are ready to go for the crown. Plus any one looking for a means to push past their current level of fitness.
Focus: Strength
33
Core Connect
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 4 or 5 times depending on your fitness level. What it works: Abs, obliques, core, lower back, deltoids, glutes. Make it better: This is Core Connect, how could it be any better or harder? Make it harder: See “Make it better”. Perfect for: Everyone who wants to improve functional strength, postural stability, skeletal alignment and overall performance.
Focus: Abs & Core
34
Crucible
For those who have played Destiny once or twice, the Crucible is a place where Guardians go to test their skills and cement their reputations. This Crucible is a little different, no skills or armor will be gained by doing the workout but your reputation might well be cemented. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. X stands for the number of push-ups for your level I, II or III. What it works: Quads, lower back, glutes, abs, chest, core, deltoids, cardiovascular system. Make it better: With each lunge make sure the knee of your back leg touches the floor, for a really deep execution of the technique. Make it harder: When doing push-ups go all the way down and all the way up working the muscles through their entire length. Perfect for: Developing a solid foundation of strength and core stability.
Focus: Strength
35
Daily Burn
On those great, exceptional days when you leap out of bed with a fire in your belly and a song in your heart you know that through physical training you “forge your body to the fire of your will”. Every other day you just need to purse your lips and get on with it in a workout that’ll work for you. Well this is the one for those unexceptional days. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again, 3 times in total. What it works: calves, shoulders, core, chest, quads, triceps, front hip flexors, lower back. Tips: The key here is focus. Find a pace you can maintain throughout your workout and stick to it from beginning to end.
Focus: High Burn
36
Daily Workout
This is the perfect workout for those days when you’re not sure what to do and know you really need to do something to workout. Use it as a filler, a routine, the go-to work out when you have nothing else to fire you up. At ten reps per exercise there really is no excuse not to do them. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again, 3 times in total. What it works: calves, quads, chest, triceps, biceps, lower abs. Tips: This is your go-to exercise routine when you’re looking for motivation. Do each exercise fully engaged (it’s only 10 reps) and focus on correct breathing and posture throughout. Hint: It’s called Daily for a reason.
Focus: High Burn
37
Dash
Building up speed relies on forcing muscles to undergo a few adaptive changes. There are two parts to becoming lightning-fast, the first part requires developing the muscle structure itself, increasing the number of neurons and developing fast-twitch action fiber. The second part requires strengthening of all the supporting muscle groups and tendons that help major muscle groups perform. The DASH workout is designed to help you develop both. Each exercise is performed at full speed. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, shoulders, lower abs, triceps, quads, chest, lower abs, lower back, cardiovascular system, aerobic capacity (VO2 Max). Make it better: When performing raised arm circles, rotate your arms as fast as possible. Make it harder: Reduce rest time to one minute for a full challenge to your aerobic performance.
Focus: High Burn
38
DNA: rewrite
What if you could transform yourself into the kind of physically capable person you want to be? How would you rewrite your DNA? This is a workout that helps you explore the possibilities lying at the boundaries of your capabilities. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, deltoids, quads, glutes, lower back, front hip flexors, lower abs, chest, posterior deltoids, core, upper abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: When you’re doing lunge step-ups lean your upper body back so your abs come into play, balance your center of gravity over your hips and that creates a dynamic stress position that also works your hamstrings, lower back and glutes with each knee raise. Make it harder: Reduce the rest time between sets and you will seriously challenge the ability of your muscles to recover on the fly (which is good for improving endurance). Perfect for: All those looking for a workout that will make you feel like you’re a new person afterwards. Really.
Focus: High Burn
39
Double Up
You have two arms which means you will be experiencing twice the joy as the Double Up workout uses the rapid motion of the arms to also challenge the core and abs and even your glutes and quads and hamstrings. The amazing thing about the connected body is that the upper body powers the lower body so strong arms help you run faster, longer and the lower body powers the upper one so that strong legs help you punch harder. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Deltoids, triceps, biceps, trapezium muscles, chest, cardiovascular system. Make it better: Balance on the balls of your feet to seriously challenge your core. Make it harder: Make the scissors blindingly fast, blurring the motion of your arms. Not only does it activate your abs but it also challenges your hand-eye coordination. Perfect for: If you’re looking for that special workout that will transform the capability of your upper body, look no further.
Focus: High Burn
40
Dynamic Pyramid
Pyramid workouts are great because they work overlapping but separate systems in your body. Your cardiovascular, anaerobic and aerobic systems are worked here which means that you also get to build up some serious endurance. Instructions: Repeat each move with no rest in between going up and then down the pyramid, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. You should start with 10 plank jump-ins and finish up with 10 plank jump-ins. What it works: cardiovascular system, anaerobic system, aerobic system, quads, shoulders, chest, triceps, biceps, abs, lower abs. Tips: The trick to getting the maximum benefits here is to start off at the same intensity (about 75% of what you can normally do) and maintain it. That way you do not fall into the trap of burning high on the lower reps and fizzing out on the higher ones and you benefit from the ramping up and lowering of the pyramid system.
Focus: High Burn
41
Eliminator
Instructions: After each set you eliminate the last exercise off the following set, the goal is to do enough sets to get to doing nothing. Yay! What it works: chest, triceps, biceps. Lower abs, quads, calves. Tips: If you want to challenge yourself here, minimize the rest time between sets and up the intensity level, this will send your aerobic system into high gear.
Focus: High Burn
42
Epic
This is a simple, alternating, high-burn workout that will leave you out of breath and feeling like you’re worthy of the title of “Epic”. Do each rep to the max and just enjoy the journey. Instructions: Repeat each combo with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: lower abs, lateral abs, chest, triceps, biceps, quads. Tip: Exhale hard at the maximum point of muscle tension of each rep. This helps ramp up the effort and create a nice explosive move from each.
Focus: Strength
43
Express
This is the workout for when you want something fast, are pressed for time but don’t want to skimp on quality. Up the intensity just a little on each rep and you can both have your cake and eat it. Instructions: Repeat each move with no rest in between. That’s it, no sets. What it works: chest, triceps, biceps, quads, cardiovascular system. Tips: During the wall sit exercise tighten your lower abs. This allows greater focus of your lower body muscles that are being worked in this exercise and it can lead to faster results.
Focus: Strength
44
Extractor
There are some days when all you want to do is go through a workout where you do not have to think much, or concentrate hard. You take yourself out of the picture and let your body do its thing. The Extractor workout is just the thing that will do that for you. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, calves, front hip flexors, deltoids, lower back, trapezium, lower abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: When performing jumping lunges clear the floor by at least a foot each time, upping the pressure on your quads. Make it harder: Reduce the rest time between sets and challenge the ability of your muscles to recover on the fly. Perfect for: Those days when you want a workout that will challenge you physically but still allow you to disengage your mind.
Focus: High Burn
45
Far Point
Passive stretching is an ideal form of stretching to perform with a partner. It requires the body to remain completely passive while an outside force is exerted upon it (by a partner). When used without a partner bodyweight and the force of gravity are allowed to do their thing. Passive stretching is also called relaxed stretching, for that reason. To make it work for you, extend to a position that is at the very edge of your comfort zone and hold it, allowing gravity and your bodyweight to do the rest. There is no ‘bounce’ of any kind with passive stretching, nor is there any push/pull motion. Find out more about Stretching for Strength and Flexibility. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times in total. What it works: Lower back, hamstrings, adductors, pelvic girdle, front hip flexors, quads, deltoids, triceps, abductors. Make it better: You could, if you wanted to, go right up against your comfort zone when assuming a position and maybe a tiny bit past it. Make it harder: You can’t. This is it. Perfect for: Anyone exercising with a partner who can help them stretch (remember to reciprocate). Everyone looking for a good stretch routine to do in front of the TV.
Focus: Stretching
46
Five Minute Plank
Training the abdominal muscle group is no easy task. The muscles do not all respond to training at the same rate and there is a core group of abdominal s, running beneath the external ones with muscle fibres pointing the opposite way. This makes for a core picture which no single exercise can adequately address which helps explain why strong abs are hard to attain, which makes them an aim to strive for. The five minute plank is a paradox of sorts. It uses relative inactivity to challenge the abdominal muscles and strengthen them. In five minutes you get to exercise as many parts as possible of the muscle wall. The result: strong abs, a strong core, more power, better coordination plus you get to look good on the beach. Instructions: Repeat each move with no rest in between until the set is done. It will only take five minutes but it will likely to make you cry… or at least whimper a little bit. What it works: abs, chest, glutes, lower back, core. Tip: To gain the maximum out of your time in this exercise tense your abdominal muscle group at each rep.
Focus: Abs
47
Flash Point
Everyone wants to get their body to the point where the muscles just ‘catch on fire’ and they become a smooth blur of movement. The Flashpoint workout helps you do just this. Based on martial arts combinations it activates all the important muscle groups plus supporting muscle structures for a truly holistic workout. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Deltoids, triceps, obliques, quads, glutes, lower back, biceps, chest, side hip flexors, adductors, abductors, front hip flexors, abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: Pick up speed in every combo so you get to perform each move faster ans sharper. Make it harder: Reduce rest time to just 60 seconds between sets and feel your aerobic system go in overdrive. Perfect for: Ninja warriors who want to move like lightning. Plus everyone else who wants to have better control of their body.
Focus: High Burn
48
Fremen
When you’re destined to be amongst the best fighters in the Universe from birth, physical fitness is a way of life. The Spice will make that life long but just how awesome it will be is entirely down to you. Life on the desert planet is naturally harsh. The environment demands strength, endurance and the ability to survive and succeed on relatively few resources. Muscles have to justify every gram of their existence so there is no point having bulk when what you really need is strength. This is a workout worthy of a Sandworm Rider. Designed to build up core strength and dense muscle it’s just the ticket for those whom Shai Hulud favors. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, triceps, chest, core, lateral abs, shoulders, glutes, lower back. Tips: To increase muscle density and promote greater strength with less bulk perform the wide grip push-ups to a slow count of ten on the way down and a slow count of ten on the way up. This engages the entire muscle length and speeds up the strength-building aspect of the exercise.
Focus: Strength
49
Frost
Even bad girls need to work out and our Frost routine, true to form, is a little bit of a killer. It’s there to make sure that every part of your body can be called upon to play its role when needed. Now, stay frosty. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, lower back, hamstrings, deltoids, side hip flexors, calves, glutes, obliques, core, lower abs, front hip flexors, cardiovascular system, aerobic perfomance (VO2 Max). Make it better: When performing raised arm circles go for as tight and as fast a circular motion as possible. It really challenges your shoulders. Make it harder: Reduce rest time to between 45 seconds and 60 seconds between sets and turn this into a performance-enhancing aerobic workout. Perfect for: Those who are a little bit on the dark side (because they deserve some love too). Plus anyone who wants to use short, ‘light’ movements to put their body through its paces.
Focus: High Burn
50
Gamer
Whether on-screen or off it a Gamer needs to have some sound core stability and strength and the ability to control his body to the max. This workout is a pretty good place to start for those qualities. Instructions: Repeat each move with no rest in between game re-spawns, during cinemantic trailers or during construction or waiting time. What it works: calves, quads, lower abs, chest, shoulders, triceps, biceps. Tips: For lunges and squats to have their best result you need to push off with your legs in a smooth, fluid motion, exhaling as you do.
Focus: High Burn
51
Gladiator
Gladiators were fierce people. To survive they required good core stability and strength followed by excellent ballistic movement capability. If you’re ready to leap into the arena and battle to the death, for the glory of combat, then this workout is a good way to prepare. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: shoulders, calves, triceps, quads, lower abs, lateral abs, core. Tips: This is a workout for strength and endurance. There is no rest between the exercises so make sure you maintain the intensity of your performance.
Focus: Strength
52
Golem
If you’re a mythical creature that’s unstoppable you need the kind of basic strength and core power that renders you a force of nature. The Golem workout takes you back to basics for a reason. It really helps you take your core fitness to the level you need. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, lower back, glutes, adductors, side hip flexors, deltoids, chest, triceps, core, cardiovascular system, aerobic performance (VO2 Max). Make it better: When performing jump squats and jumping lunges try to clear the floor, each time, by at least 1ft. Make it harder: Reduce rest times to just 60 seconds between sets and feel your aerobic performance being pushed. Perfect for: Unstoppable forces of nature, types, looking for a workout. Also great for anyone looking to increase their core fitness.
Focus: Strength
53
Gravity
To escape gravity you need dense muscles and strong bones and nothing gets muscles denser or bones stronger than a hyper-loaded floor workout. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: chest, abs, lateral abs, triceps, shoulders, deltoids. Tips: There is little recovery time for each muscle group here so you need to make sure that your muscles get as much oxygen as possible by breathing in as deeply as possible at the recovery phase of each rep.
Focus: Strength
54
Grounder
If you know your “The 100” genealogy you know a Grounder is naturally strong. A born survivor and a warrior by training. The Grounder workout is designed to help you develop the kind of solid strength you need to survive in a challenging environment. You just need to get through it, first. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Triceps, upper back, deltoids, front hip flexors, lower back, hamstrings, forearms, obliques, abs, glutes, core, cardiovascular system, aerobic performance (VO2 Max). Make it better: Perform all sit-up punches, sitting punches and crunch kicks as fast as possible. Make it harder: Reduce rest time to 60 seconds for a serious challenge to your endurance performance levels. Perfect for: Survivalists looking for that edgy training that’ll push them up a level so they can become clan leaders. Plus, this is a heck of a workout for those days when you really want to blow some steam.
Focus: Strength
55
Guardian
You know just by the name of the workout that it’s going to be a little challenging. A guardian is never needed unless there is something to ‘guard’ which means it is worth fighting over for, which means that you’d better shape up if you want to play this role. The Guardian workout will test every aspect of your fitness. Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again as many times as you can depending on your fitness level – maximum of 10 times. What it works: Quads, glutes, side hip flexors, hamstrings, calves, triceps, pecs, deltoids, core, abs, lower back, cardiovascular system. Make it better: When performing side leg raises lean towards the leg you are raising, making your obliques work harder. Make it harder: Reduce rest time between sets to exactly one minute. Perfect for: Would-be Guardian types looking for a challenge. Anyone who wants a workout that works almost every component of fitness.
Focus: Strength
56
Guardsman
“I used to be an adventurer like you, but then I took an arrow in the knee” The Guardsman, Skyrim Just because you had a little bad luck and took that arrow to the knee doesn’t mean your life has to be over. This is a workout for all those suffering from knee problems, looking to change jobs from guarding the city gates. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, front hip flexors, calves, shoulders, pecs, lateral abs, lower abs, hamstrings, lower back, knee tendons. Tips: When performing slow front kicks lock the knee out at full extension and tense your quads, fully contracting the muscles for full benefits.
Focus: Strength
57
Hell’s Circuit
Once in a while the moon turns red, the sky turns dark and there’s a green glowing mist rising from the ground and that’s exactly how you begin to perceive the world as you get past the 4-minute mark of the first set of Hell’s Circuit. Designed to test the mettle of mortals, this a workout that transforms everyone who does it, even at Level I. The exercises appear deceptively easy but don’t be fooled. Those who embark upon this little workout without feeling at least a little trepidation are destined for greatness. Instructions: Repeat each move for 1 minute one after the other with no rest in between for a total of 4 minutes, rest for exactly 2 minute and repeat it again 3, 4 or 5 times depending on your fitness level. What it works: Triceps, chest, deltoids, upper back, lower back, glutes, quads, abs, obliques, biceps, calves, adductors, abductors, lateral hip flexors, cardiovascular system, aerobic performance (VO2 Max). Make it better: Punch, each time to the centre of your own chest. Bring your other hand, fist clenched, all the way back to your waist. Make it harder: Go faster, fill the minute of your performance. Perfect for: Demi-gods in the making. Plus, it’s great for those days when you just want a challenge that really pushes every limit you have.
Focus: HIIT / High Burn
58
Hercules
Even a demigod needs to do something to maintain his strength. This is the workout for those who are readying themselves to join the ranks of the Olympian pantheon and have to perform a few labours beforehand. Instructions: Hold each move for 10, 20 or 30 seconds with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again, 3 times in total. What it works: quads, chest, triceps, biceps, abs, core, lower abs, lower back, glutes. Tips: These are isometric exercise designed to pit one muscle group against another. When you perform them key to your success is having perfect form.
Focus: Strength
59
Homemade Back
Your back muscles are important not just because you need something sturdy to rest upon when you get to bed at night but also because they power all sorts of subtle body movements, from the power of punches thrown from the hip to how well you perform at pull ups and how strong your overhead throw is. The Homemade Back workout targets all the major muscle groups of your back without forgetting some other, equally important parts of your body. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Deltoids, chest, triceps, abs, trapezius, posterior deltoids, latissimus dorsi, external obliques, core, quads, intraspinatus, glutes, cardiovascular system. Make it better: Reduce rest time to 90 seconds and see how fast your muscles recover. Make it harder: Balance on the balls of your feet for all standing exercises and challenge your core. Perfect for: Those looking for a back workout that can be done at home, without equipment and can still challenge all the major back, muscle groups.
Focus: Strength
60
Hopper
Strong legs play a pivotal role to releasing the power of the upper body. This is a workout for those who really want to have legs of steel. Instructions: Repeat each move for 20 seconds with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: ankle joint, calves, hamstrings, quads, lower abs. Tips: For maximum gains keep your body upright and centered over your feet during all hopping exercises.
Focus: High Burn
61
Huntress
In ancient Greek mythology, Diana was the goddess of the hunt and she was fit enough to run with her hounds and take down stags. The Huntress workout may not quite put you in the same league but you will definitely notice a change if you keep it up for a while. It is a whole body challenge that also pushes against the limits of your circulatory and breathing systems. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Lower abs, front hip flexors, calves, quads, lower back, deltoids, obliques, triceps, chest, glutes, adductors, core, abs, cardiovascular system, aerobic perfomance (VO2 Max). Make it better: When performing high knees make sure you bring your knee at least to waist height, Make it harder: Reduce rest time to 60 seconds between sets and force your muscles to work aerobically. Perfect for: Immortal gods of antiquity who like to keep in shape. Plus great for anyone looking for a bodyweight workout that challenges muscle groups that are not always easy to target.
Focus: High Burn
62
Infinity
While you may never, ever be able to go beyond infinity you will be able to feel the journey as you put your body through its paces. The Infinity workout is designed to help you free your body as you strengthen all the muscles you need to help your movements flow. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 10 times or as many times as you can. What it works: Calves, front hip flexors, adductors, obliques, quads, lower back, lower abs, shoulders, cardiovascular system, aerobic performance (VO2 Max). Make it better: Perform everything on the balls of your feet for an added challenge to your balance and core. Make it harder: reduce rest time between sets to just 60 seconds and push your aerobic performance and endurance levels. Perfect for: Anyone looking to breakaway from the present. Plus, all those who are looking for a way to train all those hard-to-train supporting muscles groups that help a body unleash its true strength.
Focus: High Burn
63
Ivy
A body does not get strong and lithe without work. It takes sustained work that targets many muscle groups to get the kind of results that turn heads and the Ivy workout is designed to make a lot of muscle groups work together for faster results. Not that time is the issue here. Effectiveness is and the results speak for themselves. This is a workout that simply asks you to develop power and strength with grace. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Lower back, upper back, pelvic muscles, quads, obliques, front hip flexors, core, side hip flexors, adductors, abductors, hamstrings, calves, deltoids, chest, glutes, cardiovascular fitness. Make it better: Perform arm rotations as fast as you can to further challenge your core and balance. Make it harder: When you perform the Leg Swing and and Knee Up exercise go on the ball of your standing foot for an insane challenge to your core balance. Perfect for: Girls with attitude. Plus anyone interested in taking the performance level of their body to an entirely new plane of difficulty.
Focus: Strength
64
Jacks Pyramid
Some workouts are just designed to put emphasis on “work”. Without work there can be no change. Without change there can be no improvement. And improvement there shall be with the Jacks Pyramid workout. ‘Nuff said. Instructions: Repeat each set of jumping jacks only catching your breath in between until the set is done, rest for up to 2 minutes and repeat it again 3, 5 or 7 times depending on your fitness level. What it works: Calves, hamstrings, quads, glutes, lower back, cardiovascular system, aerobic performance (VO2 Max). Make it better: Never let your heels touch the ground. Perform the entire workout on the balls of your feet. Make it harder: Reduce rest time between sets to just 60 seconds it will challenge your aerobic performance and muscle recovery times. Perfect for: Those looking for a straightforward workout that presses some of the key fitness buttons.
Focus: High Burn
65
Knee Workout
Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times. Knees take a pounding even before an arrow happens to find them. Because the knee is a hinge type synovial joint it presents a level of complexity not seen in other joints. Conditioning of the surrounding muscles is crucial in achieving joint stability and preventing injury. If you have been unlucky enough to have been injured here, the exercises will help add to the speed of rehabilitation of the knee joint (as long as you are not at one of the stages of injury that require operational intervention). The exercises here are designed to help maintain the range of motion a healthy knee joint is capable of. They can also work as preventative measures, taken to avoid sustaining knee injuries.
Focus: Stretching
66
Leg Day
Legs are what you need to use when you want to run (from zombies, werewolves and vampires, for example) and they’re also kinda useful in everyday life because we still walk to get to places. This is a workout to help you make them strong and capable of performing at will. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again, 5 times in total. What it works: quads, glutes, lower back, hamstrings, lower back.
Focus: Strength
67
Loop
If you want to have the energy of the Energizer Bunny then this workout is going to give you the right kind of burn. Each exercise flows into the next one so you’re working out non-stop at a steady pace until you, well … drop or the allotted time runs out (whichever one comes first). Instructions: Set the timer for 10 minutes and repeat one move after the next on the loop until the time is up. What it works: Quads, lower abs, shoulders, triceps, biceps, chest, cardiovascular system, aerobic capacity. Main Focus: Endurance, lower body strength. Tip:Pace is key here. Start too fast and you will burn out before the time is up. Go too slow and you will end up with more fuel in the tank than you really need. So find the pace you think you can maintain and ignore the burn. It’s good for you.
Focus: Strength
68
Lower Back
Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again, 3 times in total. Hold the stretch for one deep breath and return to the starting position. Repeat each move with no rest in between until the set is done.
Focus: Stretching
69
Make me a Sandwich
In order to qualify for your sandwich you really need to earn it and this is the workout that makes sure you do just that. This is a high-burn, lower body workout that’ll have you feeling the benefits in no time at all. Earn your sandwich! Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: quads, triceps, biceps, chest, lower abs, aerobic capacity. Tips: If you want to develop explosiveness in your movements this workout helps you to do just that. Tackle each exercise at 100% output to build lean, fast twitch fiber muscle. Earn your sandwich!
Focus: High Burn
70
Mass Blast
Developed to help you storm hills and race up mountains this is the workout for those looking to unlock all the power of their lower body. Instructions: Repeat each move for a given amount of time one after the other with no rest in between for a total of one minute, rest for exactly 1 minute and repeat it again 5, 10 or 15 times depending on your fitness level. What it works: quads, calves, ankle joint, lower abs, triceps, biceps, chest, aerobic capacity, cardiovascular system. Tips: Strength requires repetition and getting through the set. So irrespective of speed and irrespective of burn, bite the bullet and get this baby done.
Focus: HIIT / High Burn
71
Master Pack
When you’re talking six-pack you’re really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times in total. What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. Make it better: When performing raised leg circles keep your knees absolutely straight. Make it harder: Add a pair of ankle weights to it all. Perfect for: Anyone wanting to look impressive when they take their top off. Plus those looking to edge their performance up a level by supercharging their abs.
Focus: Abs
72
Maximus
Get ready to command the Legions of the North by prepping yourself with the Maximus workout. Not only will your body feel ready for combat but should you find yourself in a field of dust, with the crowd around you, a gladius in one hand, do not be troubled, for you are now a Gladiator. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, glutes, lower back, calves, front hip flexors, lower abs, shoulders, triceps, core, cardiovascular system, aerobic capacity (VO2 Max). Make it better: When you perform jump squats point your hands up towards the sky and really push off with your legs looking to clear at least a foot off the ground, each time. This helps build up explosive muscles on your legs. Make it harder: Try to get the performance time for one entire set to under two minutes. Perfect for: Displaced Roman generals looking for revenge. Also anyone who is looking for exercises that help develop power and functional body strength.
Focus: Strength
73
Movie Night
You know that feeling when all you want to do is sit at home watching something on TV? The world outside has ceased to exist but that doesn’t mean that your drive for fitness needs to go bye-bye. Quite the opposite in fact. Here’s a chance to turn that sofa into your playground making the night-in movie your fitness aid. If you want to have your cake and eat it, this is the perfect way to start. So indulge, watch that film and chill at home and don’t forget to make your reps count. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times or every 20 minutes during a movie marathon. What it works: Quads, front hip flexors, lower abs, adductors, shoulders. Tips: This is a great tendon-strengthening, low-key workout. If you really want to test yourself cut down the rest time between sets to 30 seconds and get ready to feel some serious burn in your tendons. Make it better: You’re sitting down so there is not a lot of movement going on when you punch. Take your punches to an entirely new level by tensing your biceps and clenching your fists tightly as you punch. This will increase the resistance load on the muscles making your arms work extra hard. Make it harder: When you’re performing leg swings straighten your leg out by locking the knee and keeping it locked and tensing the thigh as hard as you can. After a few seconds it will begin to cramp but do not relax. Maintain the tension forcing the quads to tighten up until you finish all your leg swings. This will help increase the strength in your thighs even though you’re sitting down. Focus: High Burn
74
Neck Workout
Neck pain is one of the most common complaints of our digitally-enhanced society. Time spent in front of screens or looking at our devices, insufficient focus on neck muscles during our workouts and too little time to spend on this muscle group in general contribute to frequent complaints. The Neck Pain and Tension Relief workout remedies all those problems. It can be performed as a warm-up, before exercise or as a total stress reliever at the end of the day. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times in total. What it works: Splenius capitis (muscles on either side of the neck), trapezius, multifidus muscles, semispinalis capitis (deep neck muscles). Make it better: You can only do it for a little longer so you do more than three sets. Make it harder: In this case this is as hard as it should be. Perfect for: Necks and, obviously, the bodies attached to them looking for some pain relief or an exercise to help them warm up the neck muscles.
Focus: Stretching
75
Ninja
The ninja, legendary assassins of the night were possessed of great lower body strength and agility. This is a workout that aims at the muscle groups that give you both these qualities. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, chest, lateral abs, lateral hip flexors, shoulders, triceps, lower back, core Tips: When performing side leg raises lean towards the leg you raise rather than leaning away from it. This increases the tension on your lateral abdominals and promotes greater core strength and stability.
Focus: High Burn
76
Odin
Valhalla is a place where the gods don’t just drink and revel but also train and fight. The Wrath of Odin workout is for those ready to prepare for that kind of ‘revel’ by punishing their body. Good for the soul and probably the closest you get to feeling like a Norse god. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, glutes, lower back, deltoids, chest, triceps, calves, core, obliques, lats, cardiovascular system, aerobic performance (VO2 Max). Make it better: Perform punch combinations on the balls of your feet swiveling to bring your bodyweight behind each punch and further challenging your core, in the process. Make it harder: Clear the floor by at least a foot when performing jump squats. Perfect for: Wild partying types hellbent on having a good time at a place beyond Space and Time. Plus all mortals who seek to expand their physical capabilities with a challenging workout.
Focus: High Burn
77
Office
Just because you’re at the office does not mean you can’t workout. This is the kind of exercise routine that can be carried out anywhere you have a little space and some privacy. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, chest, triceps, lower abs, lateral abs. Tips: None of this need be done fast. You are, after all, at the office. But do them in a focused way and they help you work out every single muscle group of your body.
Focus: Strength
78
Parkour
Your body is always the means through which you express your persona philosophy. Nowhere is this more evident perhaps than when it comes to Free Running or Parkour. Here mind meets body meets the physical world in the purest sense of the word. You need to let go of your fears, free your mind and embrace your environment in ways that are are truly liberating. Even if you’re not going to go and try this on your nearest rooftop, having a go at the park is enough to change the way you perceive the world you live in. It also totally changes the relationship you have with your body. In order to throw it around and have it do wild things you need to have total trust in your physical abilities. And trust, starts right here. Right now. With this. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, shoulders, triceps, lower back, chest, lower abs, front hip flexors, calves, glutes, forearms and the tendons that are your fingers. Tips: When you’re doing jump knee-tucks make sure you land on the balls of the feet. This avoids unnecessary jarring of the spine and lower back due to vibrations travelling up from the impact and it also brings your calves into play and helps train them faster. Plant Plyos and Wall Dips are performed best if you can tense your lower abs. This allows you to utilise the strength of your lower body better, making it more responsive to the movement and, at the same time, you get to exercise your lower abs that bit more.
Focus: Strength
79
Park Workout
A walk in the park will never be better for you than when you also get some exercise along with your hefty dose of the sunshine and fresh air. The A Walk in a Park workout is perfect for productively filling in your Summer downtime, working up a little sweat and feeling like you’ve escaped to nature, at least for a while. The workout is light but then again you’re walking, it’s a park and it should be Summer, or at the very least a sunny day. Enjoy it. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 5 times in total. What it works: Calves, deltoids, lats, glutes, lower back, lateral hip flexor, quads, triceps, abs, cardiovascular system. aerobic performance (VO2 Max). Make it better: Pick five spots in the park at least 100 steps apart. Sprint from one to the other and perform the designated exercise. Make it harder: Go faster. Try to beat your own time for each set. Be warned. You will get stares. Perfect for: That sunny day feeling when you want to take your training outdoors.
Focus: High Burn
80
Power 15
Instructions: Repeat each move with no rest in between until the set is done, rest up to 60 seconds and repeat the whole set again, 3 times in total. What it works: Triceps, quads, abs, pecs, shoulders, core, lower back, deltoids, lats, cardiovascular system. Make it better: Perform arm raises, raised arm circles and raised arm hold balancing on the balls of your feet for a challenge to your core. Make it harder: Cut out the rest between sets completely and force your muscles to recover on the fly as you go from one exercise to the other. Body types this can work for: Like most of our workouts this can be done by any body type. Ectomorphs looking for muscle density will find this beneficial. Perfect for: Those who are looking for new ways to level up.
Focus: Strength / Upper Body
81
Pie
Nothing wrong with some pie as long as you get to earn it first. This is the workout that helps you do just that. Go and get ready to save the world, earn yourself some pie. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: calves, quads, front hip flexors, shoulders, lateral abs. core. Tips: When you perform planks with rotations make sure that you turn your body completely sideways. Lightly tense your lower abs by exhaling to help stabilise the abdominal muscles and bring the lower abs into play.
Focus: High Burn
82
Pillow Fight
You know when you use to have pillow fights when you were a kid because you thought they were cool and your parents used to step in and break them up and tell you they weren’t? Well, guess what? You were right and your parents were wrong. A good ol’ fashioned pillow fight is the coolest way we know to get the blood flowing through your body, work some great muscle groups and, even, work up some sweat. This workout should be taken straight to your parents with an “I told you so” note. One small not of caution, should you get over-enthusiastic you may want to rethink the decor of the room you’re exercising in. We are speaking from experience when we say that vases and small porcelain figurines do not enjoy a natural lifespan with this exercise routine in action around them. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 5 times. What it works: Shoulders, quads, front hip flexors, calves, laterals abs, core. Tips: Get a heavy pillow and you got yourself a hardcore workout. Make it better: Find a partner and practise together (and maybe afterwards you can duel it out). Make it harder: When performing pillow strikes keep arms parallel and straight. This increases the load on your arms, wrists and fingers giving you a much more comprehensive workout. Perfect for: Those days when you just want to act out a little and the responsible adult in you is shaking a finger and nodding with sagacity. Focus: High Burn
83
Playground
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Deltoids, trapezium muscle, biceps, upper back, triceps, quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular system, aerobic performance (VO2 Max). Make it better: Hold each chin up at the apex point of the lift for a slow count of three before lowering your body back down. Make it harder: When you perform knee raises hold each to a slow count of five before you put your knees down again, forcing your abs to work extra hard in the exercise. Perfect for: Sunny days when you want to get outside but do not want to run. Perfect for when you feel like being a kid again and taking over the playground.
Focus: Strength
84
Power Up
This is an aerobic workout that develops strength, flexibility and balance. Do it every time you want to top up your abilities in these three areas. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: lower abs, quads, hamstrings, adductors, glutes, aerobic capacity. Tips: When performing lunge kicks keep your body as straight as possible and bring your foot up to your hand, not your hand to your foot.
Focus: High Burn
85
Push, squat, repeat
Sometimes what you want is to be able to simply do something simple. No overthinking the part, no role-play in your head. Nothing that will constantly challenge your coordination and force you to be mindful of your body every single moment of the workout. This is where this “Wash, Rinse and Repeat” cycle is perfect. You can set it up and let your body do its thing while your mind takes a figurative break for a while. So, choose your level and get ready to rock it. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: shoulders, chest, triceps, quads, glutes. Tips: This is a really flexible set of exercises. You can go for time by shortening the moves each time so that push-ups are not quite as deep and squats are also a little shallow and build some explosiveness or you can go for quality, taking your nose just an inch off the floor with each push-up and on the squats going all the way down before you can come up again. Make it better: Feeling brave? Go for depth and speed. Execute each pushup and each squat fully, going as deep into the movement as possible. But execute each one fast, force your muscles to work explosively each time, moving as fast as possible while still going through the full range of motion of each movement. Make it harder: Train like a boxing legend. Cut down your recovery time between sets to just 30 seconds. Focus: Strength
86
Quicksilver
Move faster without stressing your joints with the Quicksilver workout. It helps you develop muscle stability and mobility almost by stealth, its exercises are perfect for that indoor workout on days when you have a sofa handy. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Front hip flexors, calves, lower abs, quads, shoulders, pecs, triceps, side hip flexors, lower back, glutes, cardiovascular system. Make it better: When marching raise your knees to waist height. Make it harder: When marching breathe out every time you raise your knees and slightly tense your lower abs, activating them. Perfect for: Those days then you’re looking for a low-impact workout that will deliver results without putting you under any undue stress.
Focus: High Burn
87
Ranger
Rangers are known for stamina, strength, speed and agility and the Ranger workout takes you through each component in turn. You get to feel the heat building up under your skin and sense your muscles working, so you know that you are making gains. Rangers, of course, simply do not quit which is why you’re doing this workout. We get it. Instructions: Repeat each move for a given amount of time one after the other with no rest in between for a total of one minute, rest for exactly 1 minute and repeat it again 5, 10 or 15 times depending on your fitness level. What it works: Quads, calves, chest, triceps, biceps, cardiovascular system, aerobic capacity (VO2 Max). Make it better: Execute every punch standing on the balls of your feet, this allows you to twist and place your bodyweight behind each punch. Make it harder: Bring your knees to waist height as you perform High Knees. Perfect for: Rangers who go for the win. Anyone who wants to gain strength, agility and endurance.
Focus: HIIT / High Burn
88
Rebel
Rebels acknowledge no rules which means they have to be ready for anything. Our Rebel workout prepares you for almost anything. Its combination of static and ballistic exercises puts your body through its paces in a way that says “I am really preparing to break the rules”. Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again as many times as you can depending on your fitness level – maximum of 10 times. What it works: Front hip flexors, side hip flexors, obliques, quads, glutes, hamstrings, triceps, abs, core, biceps, deltoids, lower back, upper abs, cardiovascular system, aerobic performance (VO2 MAx). Make it better: Go on the balls of your feet when performing any punches so you can throw your body’s weight behind them, by twisting the moment you punch. Make it harder: Cut down rest time between sets to just 60 seconds and push your aerobic performance. Perfect for: Rebel types looking for adventure. Anyone wanting to put their body through its paces in a workout that can be as hard as you are willing to make it.
Focus: High Burn
89
Red Warrior
All warriors have the same things in common. Grit, perseverance. A high tolerance to failure. The willingness to keep on going whatever the odds and simply not give up. The Red Warrior workout is designed to help you find that warrior core within that allows you to overcome anything. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Triceps, shoulders, lats, quads, calves, glutes, lower back, lower abs, hamstrings, adductors, obliques, core, cardiovascular system. Tips When performing plank back kicks tense your lower abs, keeping your trunk immobile and working your glutes, hamstring and quads. Make it better: Perform straight punches on the balls of your feet so you can twist as you punch and throw your whole body’s weight behind each one. Make it harder: Reduce rest time to just 45 seconds between sets. Perfect for: Flame haired warrior types who have a quick temper and carry a large, sharp sword. Anyone looking for a workout that works all the major muscles of the body.
Focus: Strength
90
Roaster
Getting your muscles to the point where you can practically feel the heat coming off them gives the sentence “going for the burn” an entirely new meaning altogether. The Roaster workout helps you attack some major muscle groups again and again from one exercise to another, varying the load, movement and intensity while still engaging the muscles. You will feel your body’s temperature rise and you will feel the burn and after it’s all over you should feel positively roasted. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, deltoids, upper back, trapezium muscles, lower back, triceps, chest, glutes, quads, core, abs, cardiovascular system, aerobic performance (VO2 Max). Make it better: Balance on the balls of your feet throughout each exercise for an additional challenge to your calves and core. Make it harder: Reduce rest time between sets to just 60 seconds and feel the burn in your lings as well as your muscles. Body types this can work for: Ectomorphs with their lighter physiques will do better here but everyone should try it at least once. Perfect for: Those who want to remake their physical selves into something more awesome altogether. Plus great as the exercise routine to go to when you’re ready to test the stuff you’re made of.
Focus: High Burn
91
Rogue
Rogues set their own rules which means they are self-sufficient, in control of their world. The Rogue workout builds strength where you need it so that you can make your body do what you command it to. What rules it then gets to play by is entirely up to you. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, glutes, deltoids, triceps, lower back, quads, lower abs, chest, core, abs, obliques, front hip flexors, cardiovascular system, aerobic performance (VO2 Max). Make it better: When performing crunch kicks pull in your lower abs towards your spine, flattening the muscles and making the ab wall work harder for a stronger look. Make it harder: When performing jump squats clear the floor by at least a foot increasing the load on your quads, glutes and calves and maximizing the benefits of the exercise. Perfect for: Rebels who want to set their own pace to the world. Perfect also for those looking for a total body workout that takes you through some very challenging moves.
Focus: High Burn
92
Run, you clever boy
Doctor Who fans will know that the moment you have to run you need to rely on limb speed and aerobic capacity. Well this workout helps you develop both. Instructions: Repeat each combo move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: lower abs, chest, triceps, biceps, quads, calves, ankle joint, aerobic capacity, abs, Tips: This is a running work out so perform the high knees as high and as fast as possible and use the ground exercise to recover.
Focus: High Burn
93
Seated Yoga
If you have just three minutes in your day and a chair to sit on you can have a workout. Yoga is frequently underrated as a workout and yet a mini-break like that practiced whenever possible activates the muscles of the body, helps increase circulation and breathing and plays an incredible role in maintaining good health and the metabolic rate working properly. Instructions: Hold each move for 30 seconds (15 seconds double-sided exercises) until the set is complete. repeat again as many times you want throughout the day. What it works: Deltoids, abs, trapezium, lats, obliques, core, front hip flexors, adductors, quads. Make it better: It’s yoga! Make it harder: See above. Perfect for: Those times when you know you need to do something to keep your body active and your mind sharp and simply haven’t got the time.
Focus: Stretching
94
Shieldmaiden
Shieldmaidens fought in battle and often led their own men. To match a hardened warrior, armed to the teeth and bristling with muscle you need more than just strength. You need fortitude, some killer tendon strength, agility and a core of steel, oh, and as much upper body strength as you can muster. The Shieldmaiden workout is designed to take you through your paces, give you a little of what you need and a lot of what you want (or is it the other way around?). Either way, you will definitely come out tougher at the other end of it. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Shoulders, lower abs, front hip flexors, glutes, lower back, triceps, quads, calves, cardiovascular system, aerobic performance (VO2 Max), chest, core, lateral abs. . Tips: Add some power to your knee strikes and develop a killer move by practising bringing your knee as far past the height of your waist as you can. Lean back as you do so, balancing on your standing leg like a pivot and throwing the hip of your striking knee forward. This adds power to your knee strike and also brings into play your hip flexors, quads, glutes, calves and lower abs for a killer exercise. Oh, and don’t forget to explosively breathe out as your striking knee comes up. . Make it harder: Imagine you’re in battle. There is no time for fatigue. Cut down on your in-between sets rest time to just 30 seconds and force yourself to perform like your life depends on it. (Trust us, in battle it would).
Focus: High Burn
95
Shifter
Do shifters need to have great freedom of movement to physically morph from one form to another? We don’t know for sure. But we do know that if you have the moves then you can walk the walk and talk the talk. Instructions: Repeat each move for a given amount of time one after the other with no rest in between for a total of one minute, rest for exactly 1 minute and repeat it again 5, 10 or 15 times depending on your fitness level. What it works: front hip flexors, lowers abs, calves, quads, triceps, shoulders,. Tips: Practice the basic burpees in a controlled, flowing motion so that there is no break as you move from one position to the next. This allows for greater tendon strength as well as increased muscle density.
Focus: HIIT / High Burn
96
Silver
The silver workout is a deceptively gentle set of exercises designed to get your body going without too much fanfare or undue pressure on muscle groups. This makes it one of those stealth mode workouts you can do when you’re not sure you should be exercising or when you are in recuperative mode, or when simply you’re stuck for a workout routine, do not want to wake the neighbours or advertise the fact you’re working out. Plus, this is perfect for those just starting out on their journey to personal awesomeness. Instructions: Repeat each move for a given amount of time one after the other with no rest in between for a total of one minute, rest for exactly 1 minute and repeat it again 5, 10 or 15 times depending on your fitness level. What it works: Calves, quads, shoulders, obliques, cardiovascular system. Tips: When performing side lunge jacks make sure you lean sideways rather than forward so that you are really working your obliques and stretching your intercostal muscles. Make it better: Add a little music to your routine (might counteract your stealth mode, though). Make it harder: Go on the balls of your feet throughout. It challenges your balance and makes your calves work harder. Perfect for: Those days when you need to exercise but have to be quiet as a mouse. Any time, anywhere, when you need a quick workout and have little time and even less inclination for one. Focus: HIIT / High Burn
97
Sofa Abs
At the end of a busy day, all you want is the chance to put work out of your mind, land on the sofa, turn the telly on and ... work your abs. The sofa’s your gym. Your body is your equipment. This is the Sofa Abs workout. If you’re on the sofa, it’s time to work your abs. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Quads, lower abs, abs, core, obliques, adductors, abductors. Make it better: You can’t. A sofa is always a sofa. Make it harder: You shouldn’t. It’s a sofa workout, after all but if you happen to have a pair of ankle weights lying around, now’s the time to strap them on. Perfect for: That workout at the end of a hectic day. Plus great for simply making sure that you are working out even if you need to catch up with your series viewing on Netflix.
Focus: Abs
98
Standing Abs
There is more than one way to train your abs. The ab wall is made up of four distinct muscle groups: Rectus Abdominis (the traditional six-pack you see in the movies and which every superhero sports) - it helps you move your lower and upper body, together. External Obliques - these are the muscles stretching over your ribs (the ones that really ache if you do a lot of push-ups, fast). They help you twist your body from side to side (and throw a punch or jump over obstacles). Internal Obliques - you do not really see them, but they help bring your body back into alignment every time you twist it in one direction or another. Finally there is the Transverse Abdominis - what we so popularly call “the core”. These wrap around the spine and provide stability, keep us upright and make sure we don’t get back pain from our upright posture. The standing abs workout targets all four muscle groups for a performance-enhancing experience. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times. What it works: Front abs (Rectus Abdominis), Lateral abs (External Obliques), Internal Obliques, Transverse Abdominis (Core), front hip flexors, side hip flexors, quads, calves, cardiovascular system. Make it better: When performing High Knees bring your knees up to your waist for a real lower abs workout. Make it harder: Perform Side Leg Raises without holding onto anything. Raise your leg to waist-height each time. It challenges your core, works your hip flexors more, puts added pressure on your supporting leg which activates your hamstrings and gives you better results, faster.
Focus: Abs
99
Star Master
Good balance requires a strong core and great supporting muscle groups. The Star Master workout is designed to help you develop the kind of balance that marks exceptional athletic performance and the kind of badass muscle control that warrior-types achieve. Instructions: Tap each point clockwise for 3 minutes then switch sides and tap each point counterclockwise with the other leg for 3 minutes - 6 minutes in total. What it works: Calves, quads, glutes, lower back, hip flexors, adductors, hamstrings, core, obliques. Make it better: Stand on the ball of your supporting foot for an even greater challenge to your balance. Make it harder: Try picking up speed and see how fast you can go without falling over. Body types this can work for: Any body type can do this workout. Perfect for: Warriors in the making looking for their point of inner balance. Plus it is great for that workout that will give you a lot without making you feel like your lings are on fire.
Focus: High Burn
100
Swan
Ballet looks deceptively easy but anyone who has tried it knows it is exceptionally difficult requiring great balance, strength, flexibility and coordination, not to mention endurance. Ballet training is great for dancers, obviously, but it is also used by martial artists and boxers who need to move more creatively in very limited space. Try it and get to work muscles of your body you’ve never used properly, before. Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. What it works: Calves, quads, glutes, hamstrings, lower back, abs, adductors, abductors, cardiovascular system. Make it better: It’s ballet! No way can you make it better or harder. Make it harder: Please see above. Body types this can work for: Well, it is for everyone. Really. You’re unlocking your body’s pent-up potential for movement. Perfect for: Bolshoi aspirants only. Seriously though it is for everyone looking to expand their physical capabilities.
Focus: Strength
