Download E-books Gym-Free and Ripped: Weight-Free Workouts That Build and Sculpt PDF

By Nathan Jendrick

The final inexpensive, low-maintenance workout-no health club or weights required.

Gym-Free and Ripped is for individuals desiring exercises and workouts that may be played and not using a gym-and with out, or minimum, gear. no matter if one is touring, at domestic, or for no matter what cause can't visit a health club, those exercises-organized into workouts-provide one with fitness center- similar bodybuilding and firming. the writer, either a qualified health coach and a photographer, rigorously exhibits each one workout with step by step directions. a number of exercises are supplied in order that the reader can hold issues clean by way of various exercises. also, the writer deals foodstuff and supplementation counsel to make sure greatest merits from the body-building and firming exercises.

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50 BOSU and health Balls. . . . . . . . . . . . . . . . . . . . . . . . . fifty one Stretch twine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty two top physique routines . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty two fingers: Biceps, Triceps, and Forearms . . . . . . . . . . . . . . . . fifty two conventional Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty three Freeman Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty four Doorknob Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty five Towel Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty five Hammer Towel Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty six twine Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty seven prolonged Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty eight Triceps Push-up. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fifty nine Triceps Dips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Chair Dips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty one Triceps Kickbacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty two Triceps Extensions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty three twine Triceps Extensions . . . . . . . . . . . . . . . . . . . . . . . . sixty four Finger Flicks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty five Forearm Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty six Forearm Rope Curls . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty seven Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty seven Push-up Presses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty eight the unique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty eight Contents vii The Incline . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sixty nine The Decline . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Platform Push-up. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy one Sliding Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy one One-Arm Push-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy two Flyes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy two Dumbbell health Ball Press . . . . . . . . . . . . . . . . . . . . . seventy three rigidity Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy four Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy five Handstand Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy five Half-Over Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy six part Lateral increases . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy seven entrance Lateral increases . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy eight Rear Lateral increases . . . . . . . . . . . . . . . . . . . . . . . . . . . . seventy nine Overhead Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . eighty Cable Overhead Press. . . . . . . . . . . . . . . . . . . . . . . . . . eighty one Shrugs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . eighty two again . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . eighty three Pull-ups on Doorframes . . . . . . . . . . . . . . . . . . . . . . . . eighty three Lifted Waves . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . eighty four Cable Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . eighty five One-Arm Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 submit Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87 flooring Pull-ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88 desk Pull-ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89 reduce physique workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety Quadriceps, Hamstrings, and Hips . . . . . . . . . . . . . . . . . . ninety Squats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety one Lunges . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety two Knee Drop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety three driving Stance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety four gradual Stepping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety four Platform elevate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ninety five Single-Leg instantly Bend . . . . . . . . . . . . . . . . . . . . . . . ninety six viii Gym-Free and Ripped Roman Deadlift .

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