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Written Functional Muscle Strengthening Program

Greetings,

This is great, your in the mix, your decision to educate yourself on some of the best exercises available, most of which require only your bodyweight, could bring about an improved life. Now it’s possible to enjoy a workout almost anywhere and without gym equipment. A healthier you awaits in these pages, now is your time.

P.S. I wish you great success in this program and in life for you and yours. Jettic


 

SUGGESTIONS ON HOW TO GET THE MOST FROM THIS PROGRAM

 

1. Consult your physician before beginning this program.

2. Always drink plenty of water before, during and after exercise.

3. Maintain a proper diet.

4. Get plenty of restful sleep.

5. Always warm up before exercise and allow your body to gradually cool down after.

6. Wear the proper athletic gear, shirts, shoes, etc, be comfortable and considerate to yourself.

7. Perform all exercises movements with control, become familiar with each movement, keep it safe.

8. No heavy meals 3 hours or less before your session.

9. Write in detail on your goals sheet and place it where you can see it daily.

10. Rest for 10 to 30 seconds between exercises depending on difficulty.

11. Don’t over do it on your first day, allow your body to adjust to these new demands.

12. This program is subdivided into 3 sections use this with other programs and attack specific muscle groups.

13. To advance in the program just add reps, sets or decrease rest periods.

14. If you’re new to exercising try the routine 2 times a week, then when your comfortable advance to 3 times a week.

15. For a full body workout complete all sections once, when targeting muscle groups complete specific sections three times.

This program is not intended to diagnose, treat, cure, or prevent any disease.

Written Functional Muscle Strengthening Program

LIST OF FUNCTIONAL MUSCLE STRENGTHENING TECNIQUES

 

1. Abductor lift

2. Alternating high and low chest stretch

3. Alternating knee to chest

4. Alternating L-seat crunch

5. Alternating lunges

6. Arms stretch

7. Bends

8. Bent over windmills

9. Calf raises

10. Calf raises toes pointed out

11. Chin ups

12. Cobra stretch

13. Cross leg crunch

14. Cross over reach

15. Dive-bomber push ups

16. Double shoulder width push ups

17. Flutter kicks face down

18. Flutter kicks face up

19. Hamstring stretch

20. Head rotations

21. Head ups

22. Inner thigh lift

23. Jumping jack squat thrust

24. Jumping jacks

25. Leg lifts

26. Leg over leg crunch

27. L-shape raises

28. Meditation

29. Oblique crunch

30. Oblique leg lift

31. One leg crunch

32. Pull up standard grip

33. Pull up wide grip

34. Push ups super set

35. Rear kick

36. Reverse crunch

37. Small and large chest stretch

38. Standard crunch

39. Standard curl

40. Standard push up

41. Supine stretch

42. Swimmers stretch

43. Triceps diamond push up

44. Trunk side stretch

45. Trunk twist

46. Up, down and around

47. Windmills

 

FUNCTIONAL MUSCLE STRENGTHENING TECHNIQUES STEPS ON HOW TO

 

1. Abductor lifts – Lying on your side propped up on that sides elbow and forearm with your top side arm’s hand in front of you palm to the ground for added support. As you exhale raise your topside leg up, foot to the sky, inhale as you lower it to start position. This is one rep.

2. Alternating high and low chest stretch – Standing with feet shoulder width apart raise one arm straight up keep the other waist side, with palms forward. Begin by pulling both arms back for a slight chest stretch two times then raise the opposite arm as you lower the other, and pull back for two slight stretches. This is one rep.

3. Alternating knee to chest – Lying on your back, with your arms bent elbows out, and the topside of your fingers pressed against your ears raise one leg up, bending at the knee simultaneously raise your back off the floor reaching for that knee with the opposite elbow, then back down, repeat with the other leg.

4. Alternating L-seat crunch – While lying flat on your back with arms bent elbows out and the tops of your fingers pressed against your ears raise both legs up making an L-shape with your body, while holding this position bring an elbow to the opposite knee, back down and repeat with the other elbow.

5. Alternating lunges – Standing with feet shoulder width apart and hands on your hips, begin by stepping forward with one leg at least 24 inches, bending at the knees as you lower yourself, remember never bend the front knee further then over the toes, then step back and repeat with other leg. This is one rep.

6. Arms stretch – While standing extend your slightly bent arms in back of you, now bring your elbows toward each other as you push your chest out.

7. Bends – Standing with feet shoulder width apart, and hands on your hips, bend forward, then stand up straight, now bend backwards, then stand straight. This is one 4-count rep.

8. Bent over windmills – While standing with feet double shoulder width apart and bending at the waist, begin by touching one foot with the opposite hand then touching the other foot with the other hand. When the set is completed raise up to standing position.

9. Calf raises – While standing with your toes straight in front of you and your hands holding your hips raise yourself to your toes and balls of your feet then back down to starting position.

10. Calf raises toes pointed out – While standing with your toes turned out slightly and your hands holding your hips raise yourself to your toes and the balls of your feet then down to start position.

11. Chin ups – Grip a high bar with the palms of your hands facing you at about shoulder width, begin by raising your body up until your chin is higher then the bar, then lower yourself completely without touching the ground, begin another rep.

12. Cobra stretch – While lying on your stomach toes extended out, place your palms to the floor at your shoulders sides and push up, inhale, exhale into the stretch and hold, inhale, exhale as you look to your left, hold the stretch, inhale, exhale as you look to your right, hold the stretch, inhale, exhale as you lower to starting position.

13. Cross leg crunch – Lying flat on your back with arms bent, elbows out to your sides and your finger tips touching your ears bend at the knees so the soles of your feet are on the ground, now take one leg and cross it (foot over knee) over the other. Begin by bringing the opposite elbow up to the crossed knee then back down to starting position. This is one rep.

14. Cross over reach – Lying flat on your back with your arms bent, elbows out to your sides and the finger tips touching your ears, bend at the knees so the soles of your feet are on the ground, now lifting a bit off your back, with one hand reach over the outside of the opposite thigh, return to starting position and repeat with other side. This is one rep.

15. Dive-bomber push ups – Facing the ground, legs straight, feet double shoulder width apart, buttox high in the air, arms extended in front of you slightly more then shoulder width apart palms to the surface, begin by bending at the elbow as you lower your shoulders down to just above the surface now you continue the motion as you bring your head forward and up while lowering your hip and arching your back, now reverse the movement until your back to starting position. This is one rep.

16. Double shoulder width push ups – Facing the ground, with your hands double shoulder width apart and extended in front of you palms to the surface legs straight and on the pads of your toes, begin, inhale as you lower your body to just off the surface, exhale and raise to starting position. This is one rep.

17. Flutter kicks face down – While lying on your stomach raise your arms over head bend them so that the thumbs and index fingers touch, palms to the surface, raise your head and legs off the surface, begin by paddling the feet. 18. Flutter kicks face up – While lying flat on your back with your hands under your tail bone palms to the surface, raise both straight legs 6 inches (at the feet) off the surface, begin by raising one leg up half way then back as you raise the other. Doing this twice is one rep. 19. Hamstring stretch – Standing with feet at 1 ½ shoulder width apart, bend at the knees until your palms can cup them, exhale as you straighten your legs continuing to hold the knees, look forward, hold the position, inhale bend at the knees and stand back up. This is one rep.

20. Head rotations – While lying flat on your back raise your head as you turn to one side, then up to the center, now rotate to the other side, then back up to the center. This is one rep.

21. Head ups – While flat on your back raise your head skywards then down. This is one rep.

22. Inner thigh lift – Lying on your side propped up on that sides elbow and forearm with your top side arm’s hand in front of you palm to the ground for added support, bring your grounded side leg forward 12 inches, begin by raising your grounded leg up towards the sky then back down. This is one rep.

23. Jumping jack squat thrust – Jumping jacks sets are quickly followed by squat thrust. Squat thrust are done by standing with your feet shoulder width apart and your hands on your hips, now lower yourself to the ground so that your hands touch just in front of your bent legs, then kick both legs out straight landing on the balls of your feet, now hop those legs back to bent position, then stand back up to starting position. This is one rep.

24. Jumping jacks – Standing with your feet together and hands at your sides, jump up raising both hands skyward as you land with both feet 1 ½ shoulder width apart, jump up again as you lower your arms and bring your feet back together. This done twice is one rep.

25. Leg lifts – While lying flat on your back with your hands under your tail bone palms to the surface, raise both legs bending at the knees, then extending the feet to the sky, now bending again at the knees, then lowering legs back to the surface, this is one 4-count rep.

26. Leg over leg crunch – While lying flat on your back, place your finger tips on your ears, begin by raising simultaneously your leg up and slightly over the other leg to the opposite side raised elbow, remember to lift that shoulder off the ground. Repeat with the other leg and elbow. This is one rep.

27. L-shape raises – Lying on your back, place your arms at your sides palms down, raise both legs straight up so that your body forms an L shape, now raise your legs and butt off the ground by flexing your Abs, then return to starting position. This is one rep.

28. Meditation – While sitting or standing, Begin by closing your eyes, now breathe in deeply, completely, hold that breath for a moment, now exhale completely and hold momentarily, do this for 2 to 5 minutes. When doing meditation before your workout, visualize the techniques your about to do, go through the session feeling the movements being done perfectly, and with purpose. When doing meditation at the end of the session, feel your body’s sensations and enjoy the after glow, visualize the new you as you go through the rest of your day with thoughts of a healthier happier life.

29. Oblique crunch – While lying flat on your back with arms bent and fingers tips touching your ears, bend your legs until the soles of your feet are flat on the ground, now rotate at the hip until both knees rest to one side, begin by raising your shoulders up, head towards your feet, then down. This is one rep. Repeat with the other side.

30. Oblique leg lift – While lying flat on your back with arms bent and finger tips touching your ears, bend your legs until the soles of your feet are flat on the ground, now rotate at the hip until both knees rest to one side, begin by raising your shoulders up while simultaneously raising the top leg up, both towards the center, then lower your leg and shoulders back to the starting position. This is one rep. Repeat with opposite side.

31. One leg crunch – While lying flat on your back, and with your arms bent, elbows out to the sides, fingers touching your ears, bend one leg so the sole of the foot is flat to the ground, with the other leg raise it straight up, (foot to the sky), now while raising off the back of your shoulder bring the opposite side elbow toward the knee of the straightened leg, then back down. This is one rep.

32. Pull up standard grip – Grip a high bar with the palms of your hands facing away from you at about shoulder width, begin by raising your body up until your chin is higher then the bar, then lower yourself completely without touching the ground, begin another rep.

33. Pull up wide grip – Grip a high bar with the palms of your hands facing away from you at about double shoulder width, begin by raising your body up until your chin is higher then the bar, then lower yourself completely without touching the ground, begin another rep.

34. Push ups super set – One set of push ups, one set of double width push ups followed quickly by one set of diamond push ups followed quickly by one set of dive bomber push ups.

35. Rear kick – While on all fours, that is on your knees and palms of your hands, begin by raising one leg up sideways then back, now kick the foot straight out and elevate it as you flex your butt, bring your leg back to start. This is one rep.

36. Reverse crunch – Lying flat on your back, bend at the knees and cross your feet, place your finger tips to your ears, elbows out to your sides, begin by raising your knees up toward your head then return. This is one rep.

37. Small and large chest stretch – While standing, bend arms at the elbow, palms down, then pull the arms back pushing the chest forward for two small stretches, then open arms out to your sides palms up and pull your arms back while pushing the chest forward once. This is one rep.

38. Standard crunch – While lying flat on your back with knees bent, feet crossed and with your arms bent elbows out fingers touching your ears, simultaneously raise your knees and your back so that the knees and elbows attempt to meet.

39. Standard curl – Standing with feet shoulder width apart, bend at the knees and lower yourself to the curling bar, grip the bar with palms out and as you exhale stand and raise it to your waist, now inhale, while exhaling bend your arms up to chest height while inhaling lower the bar back to starting position. This is one rep, when the set is completed, while exhaling bend at the knees as you lower the bar to the surface.

40. Standard push ups – Facing the ground, with your hands shoulder width and extended in front of you palms to the surface legs straight and on the pads of your toes, begin, inhale as you lower your body to just off the surface, exhale and raise to starting position. This is one rep.

41. Supine stretch – While lying on your back, inhale, as you exhale raise your arms and point your toes lengthening your body.

42. Swimmers stretch – Standing with arms at your sides, begin by circling one arm forward, after one circle start the other arm circling, then do this in reverse. 43. Triceps diamond push up – Facing the ground, legs straight feet slightly wider then shoulder width apart and on the pads of your toes, arms extended in front of you at chest level the thumb and index fingers of your hands touching to form a diamond, begin by inhaling as you lower to just above the surface, exhale as you raise yourself back to starting position. This is one rep. 44. Trunk side stretch – While standing with feet shoulder width apart and hands on your hips, tilt to one side hold for a moment and stand back straight, now tilt to the other side hold for a moment and go back to start. This is one 4-count rep.

45. Trunk twist – While standing with feet shoulder width apart and arms bent fingers touching your ears, begin by turning, at the waist, to one side, now release and turn to face the front, now turn at the waist to the other side, and return to center. This is one 4-count rep.

46. Up, down and around – While standing with your hands at your sides, raise both arms to the sky and back slightly, then down and back slightly, now up over and around. This is one rep.

47. Windmills – Standing with feet double shoulder width apart, arms up to horizontal bent at the elbows, with hands up, begin lowering one hand to the opposite foot, return to start position, repeat with opposite hand.