100 Workouts 2015

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. Anchord
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. Hells 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, its 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, its 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
doesnt mean you should exclusively focus on one or the other. Whatever
your goal with bodyweight training youll 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 shouldnt be
completely ignored.
Its worth mentioning that women wont 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 wont
lose body fat %, unfortunately. You cant out train a bad diet you cant
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, dont 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 wont do it your
body cant 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 (itll do it after its 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 youll burn during your cardio
workouts. Muscles, in general are pretty high maintenance energy (calories)
wise. Just doing crunches wont do anything (at least on the surface) for
you and theres no study anywhere thats 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
youll see less and less of an improvement with each session unless you
change things up and/or increase the numbers. So its 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 its 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 havent done any training in a long while
you should start on Level I. You dont 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: dont go from zero to hero. Do what you can but dont push
yourself too hard too fast, just because you can do something on a harder
level doesnt mean that you should. Youll end up too sore to work out
the next day and the day after that and thats 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 doesnt 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.
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-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. Thats where the gain comes from.
So the moment you hit the proverbial wall just push on past it.
Focus: High Burn
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
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 bodys 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
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.
Its ok to cheat. You can earn the bulk of the points doing a lot of half jacks,
for example. Its 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
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 bodys ability to perform.
Focus: Abs
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.
done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times
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
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 youre working hard.
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
Aim to Misbehave
You all got on this boat for different reasons, but you all come to the same
place. So now Im 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, theyll swing back to the
belief that they can make peoplebetter. And I do not hold to that. So no more
running. I aim to misbehave. Mal, Serenity
Instructions: Six exercises, no rest in between its not over until its 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, dont 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.
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
Amazons 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
Anchord
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 Anchord active stretching workout takes
you through some of the key positions that affect the bodys main muscle
groups. You will feel the difference afterwards.
What it works: Side hip flexors, quads, obliques, lower back, hamstrings,
front hip flexors, deltoids, triceps, upper back, traps, glutes, adductors,
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 youre going to
be thankful you did it.
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.
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 youre being put through
your paces. But you know its worth it, and youre doing it for bacon. How
cool is that?
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. Its 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 havent used before in quite the same way come into play and ...
you transform.
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.
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. Thats 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.
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
youll 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
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.
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 youll be able to deservedly throw your arms up towards
the sky and jog on the spot (comon, you know you want to).
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 doesnt matter if you dont 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 youre
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.
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.
What it works: Quads, front hip flexors, calves, abs, glutes, lower back,
adductors, abductors, obliques, core, cardiovascular system, aerobic
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 thatll 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.
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 youre 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.
What it works: Lower abs, front hip flexors, deltoids, obliques, abs, quads,
glutes, calves, hamstring, triceps, lower back, cardiovascular system,
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, its great for that fun
workout that makes it easier to play mind games and says its OK to have
imaginary friends (or opponents), just this once.
Focus: High Burn
28
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. Theyre also the scaffolding that supports your spine. In short
theyre really important. Thats why you need them. Plus they make you
look cool when you take your shirt off.
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.
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 doesnt quite make it a break but there is certainly coffee involved. Add
some movement, throw in a little need for balance and youve got yourself
the kind of workout Kung Fu legends are made of. Fill your cup almost to
the brim and youre 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 thats 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.
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 youd need in
a hypothetical combat scenario where all you have is your body and the
razor-sharp mind that guides it.
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 bodys 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 bodys 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.
What it works: Triceps, deltoids, chest, obliques, upper shoulders, calves,
biceps, quads, abs, front hip flexors, cardiovascular system, aerobic
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.
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.
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,
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 thatll work for you. Well
this is the one for those unexceptional days.
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 youre 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.
What it works: calves, quads, chest, triceps, biceps, lower abs.
Tips: This is your go-to exercise routine when youre looking for motivation.
Do each exercise fully engaged (its only 10 reps) and focus on correct
breathing and posture throughout.
Hint: Its 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.
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.
What it works: Calves, deltoids, quads, glutes, lower back, front hip flexors,
lower abs, chest, posterior deltoids, core, upper abs, cardiovascular system,
Make it better: When youre 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 youre
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.
What it works: Deltoids, triceps, biceps, trapezium muscles, chest,
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 youre 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 youre 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
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 dont 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. Thats 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.
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.
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 cant. 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.
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.
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 youre 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 its
just the ticket for those whom Shai Hulud favors.
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. Its there to make sure that every part of your body can be
called upon to play its role when needed. Now, stay frosty.
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 youre
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.
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 youre a mythical creature thats 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.
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.
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.
What it works: Triceps, upper back, deltoids, front hip flexors, lower back,
hamstrings, forearms, obliques, abs, glutes, core, cardiovascular system,
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 thatll 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 its 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 youd
better shape up if you want to play this role. The Guardian workout will test
every aspect of your fitness.
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
doesnt 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.
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
Hells Circuit
Once in a while the moon turns red, the sky turns dark and theres a green
glowing mist rising from the ground and thats exactly how you begin to
perceive the world as you get past the 4-minute mark of the first set of
Hells 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 dont 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, its great for those days when
you just want a challenge that really pushes every limit you have.
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.
What it works: Deltoids, chest, triceps, abs, trapezius, posterior deltoids,
latissimus dorsi, external obliques, core, quads, intraspinatus, glutes,
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.
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.
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.
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
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
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 theyre 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.
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 youre 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. Its good for you.
Focus: Strength
68
Lower Back
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 thatll have you feeling the benefits in no time at all. Earn your
sandwich!
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.
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.
71
Master Pack
When youre talking six-pack youre 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.
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.
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 doesnt
mean that your drive for fitness needs to go bye-bye. Quite the opposite
in fact. Heres 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
dont forget to make your reps count.
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: Youre 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 youre 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
youre 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.
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.
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 dont 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.
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 youre at the office does not mean you cant workout. This
is the kind of exercise routine that can be carried out anywhere you have a
little space and some privacy.
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 youre 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.
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 youre 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 youve escaped to
nature, at least for a while. The workout is light but then again youre
walking, its a park and it should be Summer, or at the very least a sunny
day. Enjoy it.
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
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.
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 werent? 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 youre 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.
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.
What it works: Deltoids, trapezium muscle, biceps, upper back, triceps,
quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular
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.
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.
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.
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 youre 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 youre doing this workout. We get it.
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.
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.
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 bodys 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.
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 bodys 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 bodys temperature rise and you will feel the burn and after its all over
you should feel positively roasted.
What it works: Calves, deltoids, upper back, trapezium muscles, lower back,
triceps, chest, glutes, quads, core, abs, cardiovascular system, aerobic
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
youre ready to test the stuff youre 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.
What it works: Calves, glutes, deltoids, triceps, lower back, quads, lower abs,
chest, core, abs, obliques, front hip flexors, cardiovascular system, aerobic
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
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: Its 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 havent 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.
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 dont forget to explosively
breathe out as your striking knee comes up. .
Make it harder: Imagine youre 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 dont know for sure. But we do know that if
you have the moves then you can walk the walk and talk the talk.
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.
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 youre not sure you should be exercising or when you are in
recuperative mode, or when simply youre stuck for a workout routine, do
not want to wake the neighbours or advertise the fact youre working out.
Plus, this is perfect for those just starting out on their journey to personal
awesomeness.
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.
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 sofas
your gym. Your body is your equipment. This is the Sofa Abs workout. If
youre on the sofa, its time to work your abs.
What it works: Quads, lower abs, abs, core, obliques, adductors, abductors.
Make it better: You cant. A sofa is always a sofa.
Make it harder: You shouldnt. Its a sofa workout, after all but if you happen
to have a pair of ankle weights lying around, nows 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 dont get
back pain from our upright posture. The standing abs workout targets all
four muscle groups for a performance-enhancing experience.
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 youve never used properly, before.
What it works: Calves, quads, glutes, hamstrings, lower back, abs,
adductors, abductors, cardiovascular system.
Make it better: Its 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. Youre
unlocking your bodys pent-up potential for movement.
Perfect for: Bolshoi aspirants only. Seriously though it is for everyone
looking to expand their physical capabilities.
Focus: Strength

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100 No-Equipment Workouts

Neila Rey | darebee.com

36. Daily Workout

70. Mass Blast

Design your training regimen

Goal: Build muscle and tone up

Goal: Build abs and strengthen midsection.

Levels & Difficulty

One & One

Focus: High Burn

Focus: High Burn

Focus: High Burn

With exercise small changes can produce surprisingly large results.

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Balance & Coordination

Focus: Strength / Balance

Endurance is the capability of muscles to work long as well as hard. Like

We train because what we really want to do is hack our bodies. Control

Focus: High Burn

Boxers have blazingly-fast hands, incredible stamina, focus, strength,

Focus: HIIT / High Burn

Boy, that escalated

Focus: High Burn

Cardio & Core

Getting that chiseled physique requires patience, perseverance and the

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: Abs & Core

Focus: High Burn

Focus: High Burn

Building up speed relies on forcing muscles to undergo a few adaptive

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Passive stretching is an ideal form of stretching to perform with a partner.

Five Minute Plank

Training the abdominal muscle group is no easy task. The muscles do

Focus: High Burn

Focus: High Burn

Whether on-screen or off it a Gamer needs to have some sound core

Focus: High Burn

Focus: HIIT / High Burn

Even a demigod needs to do something to maintain his strength. This is

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: High Burn

Focus: HIIT / High Burn

Neck pain is one of the most common complaints of our digitally-enhanced

Focus: High Burn

Focus: High Burn