Bodyweight Strength Training: 12 Weeks to Build Muscle and Burn Fat

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(as of Nov 29, 2024 23:04:53 UTC – Details)

Gain strength, lose weight―the ultimate beginner’s guide.

Now learning the most effective way to work out is the easy part. Bodyweight Strength Training is a simple, straightforward beginner’s guide to trading your fat for muscle.

Bodyweight Strength Training helps you through the heavy lifting with fully illustrated guides to high-impact exercises. Shed fat as you build your leg, arm, abdominal, and back muscles over the course of a 12-week strength training program. Get started today!

Bodyweight Strength Training includes:

Start strength training today―Cut the fat (figuratively and literally) with a no-nonsense guide that delivers all the strength training information you need.40 essential exercises―Build your muscles using simple and effective exercises that are easy-to-learn thanks to highly detailed instructions and illustrations.12-week strength training plan―Develop healthy strength training habits with a program that can be customized based on your personal experience and stamina.

Set out on the path to a stronger and slimmer you with Bodyweight Strength Training.

From the Publisher

A 12-Week Plan to Burn Fat and Build Muscle

Strength training isn’t just for body builders. In fact, it is an effective way to burn fat and build muscle. With this 12-week fitness plan, you will get in shape and feel the following benefits of strength training:

More lean muscle mass Improved cardiovascular function Better mood Decreased stress Less anxiety Improved bone density Enhanced joint mobility

Sample Exercise: Knee Scratcher

Muscles Used: Hip Flexors, Rectus Abdominis, Spinal Erectors

This exercise combines core strength, hip balance, and stability in one movement. This is an anti-rotational exercise. When performed properly, it increases strength and stability in order to prevent rotation. The exercise also emphasizes hip mobility and stability.

Instructions:

1. Begin in a Full Plank position with your feet together. Make sure your hands are directly under your shoulders.

2. Brace your core and bend your left knee, driving it up to your left elbow. Touch your knee to your elbow and pause.

3. Slowly slide your knee down your left arm to your wrist.

4. Lift your knee back up to touch your left elbow.

5. Return your left leg to starting position, and repeat on the other side.

Tips: Keep your elbows fully extended. Form a straight line from the back of your shoulders to your heels throughout exercise.

Publisher ‏ : ‎ Callisto; 1st edition (December 19, 2017)
Language ‏ : ‎ English
Paperback ‏ : ‎ 202 pages
ISBN-10 ‏ : ‎ 1623158591
ISBN-13 ‏ : ‎ 978-1623158590
Item Weight ‏ : ‎ 1.1 pounds
Dimensions ‏ : ‎ 7.5 x 0.5 x 9.25 inches