PT2 - Só Necessitamos de Nós Mesmos_treino Com o Peso Corporal - Jonathan Ross

Session Title: All You Need is You Presented by: Jonathan Ross,

www.AionFitness.com; www.AbsRevealed.com

Why use bodyweight training? You’ve always got your body and gravity anywhere you go. Provides a fitness experience without limitation of equipment or gym access.

I. Benefits and Advantages • Can perform anywhere • Functional Training at its finest! • Train with or without a partner/team setting • Removes all excuses for not exercising (i.e. “I couldn’t get to the gym”, “I didn’t have any equipment”) • Only limit is your imagination and creativity • Can bring an element of fun into exercise that is often missing

II. Limitations / Possible Disadvantages

• Contraindications • Previous Injuries • Level of Conditioning • Weight of Individual • Age of Individual • Flexibility • Muscular Imbalances • Balance/Stabilization • Can be difficult to perform rowing/pulling exercises • Neuromuscular Efficiency

III. Program / Exercise Design Parameters (most of these are not unique to bodyweight training)

• Proprioceptively Challenging • Plane of Motion • Range of Motion • Body Position • Speed of Motion • Duration/Tempo • Frequency • Volume • Rest Between Sets

IV. Progressions

• Isometric → Dynamic • Partial Range → Full Range of Motion • Lever Arm: Short → Long • Base of Support: Large → Small • Surface: Stable → Unstable

http://www.aionfitness.com/

http://www.absrevealed.com/

• Controlled Speeds → Challenged Speeds

V. Exercises (solo) • Bear Crawl/Reverse • Lateral Bear Crawl • Lizard Walk (low crawl) • Split Kicks • Push Ups/Hand Positions • Push Ups with Body Rotation • Push Ups - vary leg position • Step-ups • Tempo Squats (slow, normal, fast, jump) • Bodyweight Squat – foot variations • Squat and Touchdown • Crossing Step Back Lunge • Stationary Lunges/same leg or alternating legs • Walking Lunges • Reverse/Walking Lunges • 5 Second Lunges (remember, tempo variations can be used on ANY exercise) • Crossing Step Back Lunge to Wide Squat • Helicopter Squat • “Running” Squat • Clap Squat

• Single Leg Squat • Single Leg Windmill • Single Leg Balance and Reach • Multi Directional Single Leg Squats • Airplanes • Standing Single Leg Internal/External Hip Rotation • Sprinter Pulls (aka Sprinter Starts) • Side Plank w/elbow or arm drop (torso rotation) • Plyometrics (Upper Body, Lower Body, Core – separate session: Plyometrics for Everyone) • Multi-Planar Jumping Jacks

VI. Exercises (partner)

• Partner Squat • Partner Pickups • Wheel Barrow Walks • “Be the Ball” • Partner Pushups / Partner Chest Press • Elevated Pushups • Partner Bodyweight Row • Partner Rotation • Fighter Shuffle • Plank/Ankle Squat

VII. “Play” Exercises (partner or groups)

• Fido Fetch – roll med ball back and forth with different body position every time • “Combat” Squat • Human Ladder (group) • Tail Wag • Surfboard Squat • Lateral Resistance Squat/Lunge/Jumps • Person Chest Pass (“trust fall”) • Offense/Defense Drill • Reactive Balance – many options here (either static or dynamic) • Mechanical Bull (kids)

Contact: Jonathan Ross, main site: www.AionFitness.com Abs Revealed Products and Information: Main site for the book: www.AbsRevealed.com

- Book, iPhone app, videos available: www.AbsRevealed.com/buynow.php - Extra exercises not included in the book available on the “Deleted Scenes” page

Twitter: www.twitter.com/JonathanRossFit Facebook: search “Everyday Fitness with Jonathan Ross” and “Abs Revealed”

Notes and Exercise Ideas

Abs Revealed Book Signing Saturday 3:15-3:45 PM @ SCW Fitness Booth















http://www.aionfitness.com/

http://www.absrevealed.com/

http://www.absrevealed.com/buynow.php

http://www.twitter.com/JonathanRossFit

Documents

PT2 - Só Necessitamos de Nós Mesmos_treino Com o Peso Corporal - Jonathan Ross