The Pop-up Gym: How to Keep Fit Wherever You Are

Description

Fitness trainer to a host of busy people including actors, TV presenters and politicians, Jon Denoris has created a series of exercises and routines, most of which can be carried out almost anywhere: in the home, at work or outdoors. Hardly any of them require any equipment. Dumbbells and a medicine ball will come in useful for a few of the exercises, and also a stability ball, but that is all. So the exercises can even be done on holiday and can be adapted to work with stand-in equipment. Hence the title The Pop-up Gym: a fitness programme you can take with you wherever you go. An easy-to-use, stylish package for people who want to be fit with the minimum of fuss. Suitable for readers who don't have time to go to a gym, don't want to spend a lot of money on equipment and have limited time. Foreword by Jo Wood Introduction Get yourself fit, for free, for life, forever! Chapter 1 The 15 benefits of the Pop-up Gym Chapter 2 Removing the barriers to exercising Chapter 3 Fitting exercise into your lifestyle Chapter 4 Setting benchmarks Chapter 5 Getting and staying motivated Chapter 6 Getting and staying supple Chapter 7 The exercises: 55 ways to total fitness 1. Abdominal bracing 2. Internal hip rotation 3. Backpack clean 4. Bent over row 5. Bodyweight squat 6. Boxing 7. Burpees 8. Chain gang 9. External hip rotation 10. Dan John’s goblet squat 11. Heel to butt 12. High knee drill 13. Hip aeroplane 14. Jumping Jack 15. Reverse step-up 16. Lateral lunge 17. Rotational step-up 18. Leg control 19. March on the spot 20. Medicine ball straight chop 21. Medicine ball wood chop 22. The pop-up 23. Power skip 24. Ricochet 25. Single leg dead lift balance 26. Single leg kick 27. Step up 28. Anterior or front lunge 29. Triple punch with dumbbell 30. Mid-range rotation with medicine ball 31. Bodyweight kneeling push-up 32. Beginner push-up to row 33. The bridge or plank 34. Bottoms up shoulder press 35. Chin-up / pull-up 36. Core push-up 37. Crawl 38. Kettlebell get up 38. Bodyweight hip raises 39. Push up 40. Medicine ball push-up 41. Advanced medicine ball push-up 43. Mountain climber 44. Single arm push-up 45. Beginner pistol squat 46. Pistol squat 47. Split jump 48. Squat jump 49. Swiss ball ‘stir the pot’ 50. Band pull 51. Side plank rotation 52. Walk out 53. Superman 54. Grave diggers 55. Kettle bell swings Chapter 8 Warm-up, cool down Chapter 9 The workouts Chapter 10 Quick fixes and feats of strength Chapter 11 Clever strategies for fat loss The next six months References Acknowledgments