Bodyweight Accelerators 2fatlossaccelerators.com/site/wp-content/uploads/2014/01/...Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to Bodyweight Accelerators 2.0… The

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Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to Bodyweight Accelerators 2.0… The latest edition of metabolism cranking, Fat Loss Accelerators are here! This program was created as the perfect complement to Craig Ballantyne’s Turbulence Training 2.0 system, so you have your off-day workouts covered. You’re going to love the variety! It has a little taste of my all time favorite Accelerators, from density workouts, to addictive interval accelerators. And you’re guaranteed to sweat and burn tons of calories. Now, the coolest thing is these workouts require ZERO equipment. Plus, it will only take 20 minutes, making it the perfect conditioning session to use for your off-days. Warning: the Density Accelerators in this program are super intense. You should ONLY attempt these if you’re advanced. It’s time to get pumped, bring your ‘A’ game and destroy these NEW Bodyweight Accelerators. Enjoy and rock on! Kate Vidulich BSc, ACSM HFS, MCTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: www.fatlossaccelerators.com/fatloss-workouts – Get 31 Fat Loss Accelerators that you can add on to your current training program and replace boring intervals. Burn fat fast and boost your metabolic rate with this progressive hybrid training system. www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!



Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. Density training is intense. Only perform these workouts 2-3 times per

week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

5. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

6. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

7. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

8. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

9. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

10. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



How To Use These Workouts Where Should I Start? You can start wherever you like. Initially, choose an Accelerator with exercises you are familiar with so you can create the desired metabolic conditioning effect. Start by using these Bodyweight Accelerators 1-2 times per week on days you would normally do intervals or cardio.

Where do these Accelerators fit in my workout routine?

-‐ Stand Alone Workouts: Use the Fat Loss Accelerators in this manual to do as metabolic conditioning “off” day workouts. You can replace traditional interval training and outdated, mind numbing cardio.

Progression Progression in your program is very important. The most effective way to progress up a level and cut down your rest time (increase your work time). You can also record the number of reps you complete in the given time frame, and try to beat your numbers the following week. But remember, correct form and technique is essential. At all times. Correct technique is essential. Always stay safe and stop if something feels weird.

BASIC EQUIPMENT Let’s keep it simple. For these workouts, you only need minimal equipment and workout space. If we have enough space to do these workouts in crowded Manhattan gyms and apartments, you have no excuses. - Your bodyweight - Gym Boss Interval Timer or smart phone



Important Things to Remember 1. These workouts are designed to complement your current program. You can replace your interval training with these workouts, not your entire program. 2. The first time you try a Fat Loss Accelerator, be conservative. For example, reduce the number of rounds you perform and rest longer if necessary. 3. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 4. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 5. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.

DYNAMIC WARM UP CIRCUIT BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, please warm up. Part One: Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds until the pain dissipates. Part Two: Bodyweight Warm Up Circuit Do this circuit once, with no rest between exercises: a) Squat with T Squeeze x 10 b) Single Leg Glute Bridge x 10 c) Push ups x 15 d) Reverse Lunge with Alternate reach x 10 e) Y Squat x 10 f) Jumping Jacks x 20



WORKOUT GUIDELINES

Final Instructions (I) Perform these workouts as a replacement for your interval training on your off-days. (II) Do not use these workouts as a replacement for your main, strength workout. (III) Start every workout with foam rolling and dynamic warm up. (IV) Do not compromise form for speed. (V) Finish each workout with foam rolling and stretching for the tight muscle groups. (VI) Have fun! Your training should never, ever be boring. Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Category 1: Intermediate Workouts

Bodyweight Accelerator 1: Building Basics Equipment: Bodyweight Only Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 15 seconds between the exercises. Repeat for a total of 4-5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Total Body Extensions x 30s B) Mountain climbers x 30s C) Jumping jacks x 30s D) Burpees x 30s E) Side to Side Squats x 30s F) Plank with Alternating Leg Raise x 30s



Bodyweight Accelerator 2: 30s Meltdown Equipment: Bodyweight Only Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises. Repeat for a total of 5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Step Ups (Right) x 30s B) Step Ups (Left) x 30s C) Jumping Jacks x 30s D) Side Plank with Hip Dips (Right) x 30s E) Side Plank with Hip Dips (Left) x 30s F) Run in Place x 30s

Bodyweight Accelerator 3: 10ʼs Gauntlet Equipment: Bodyweight Only Perform each of the following exercises in order, with no rest between the exercises. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and track your progress. A) Single Leg RDL with T-Squeeze x 10 each leg B) Crab Crawls x 10 C) Seal jacks x 10 D) Walkouts to Push Up x 10 E) Side to Side Squats x 10 F) Diamond Press Ups x10

Category 2: Advanced Workouts

Bodyweight Accelerator 4: Sprint It! Equipment: Bodyweight Only Perform each exercise for 40 seconds and do as many reps as possible, with good form. Rest for 20 seconds between the exercises. Repeat for a total of 4 rounds. A) Sprinter Start (Right) x 40s B) Sprinter Start (Left) x 40s C) Lateral Ski Jumps x 40s D) Inchworms x 40s E) Total Body Extension x 40s



Bodyweight Accelerator 5: Density Delight Equipment: Bodyweight Only Perform each of the following in order, with no rest between exercises for AMRAP in 4 minutes. At the end of the circuit, rest for 30 seconds and repeat for a total of 4 rounds. A) Walkout to X-body mountain climber x 3 B) Burpees x 6 C) Prisoner Squats x 9 D) Shuttle Sprints x 30s (out and back 10m)

Bodyweight Accelerator 6: Unbreakable Body Equipment: Bodyweight Only Tip: Print this out and stick it on the wall so you can refer to it Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 15 seconds between the exercises. At the end of the circuit, rest for 30 seconds and perform 4 more rounds. A) Run in Place x 30s B) Prisoner Squats x 30s C) Cross Mountain Burpees x 30s D) Bulgarian Split Squat (15s each leg) E) Lateral Ski Jumps x 30s F) T Push Ups x 30s - Rest 30 seconds

Category 3: Extreme AMRAP

Bodyweight Accelerator 7: Troublesome Twenties Equipment: Bodyweight Only Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A) Prisoner Squats x 20 B) Push Ups x 20 C) Seal Jacks x 20 D) X-body mountain climbers x 20 - Rest 60s between rounds



Bodyweight Accelerator 8: Sprints Sprints Sprints Equipment: Bodyweight Only Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A) Sprinting Walkout x 5 each leg B) Jump Squats x 7 C) Rotating Planks x 10 total D) Shuttle Sprints x 5 (out and back 10m)

Bodyweight Accelerator 9: Pedal to the Metal Equipment: Bodyweight Only Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week. A) Walkouts to T-rotations x 10 B) Single leg RDL to Curtsy Squat x 5 each leg C) Spiderman Push Ups x 5 each side D) Standing Broad Jumps x 10

Bodyweight Accelerator 10: Top Gear Equipment: Bodyweight Only Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week. A) Cross Spider Plank x 8 each leg B) Lunge Jumps x 5 each leg C) T Push Ups x 10 D) Prisoner Squats x 40



EXERCISE DESCRIPTION LIST (In order of appearance)

BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom!

Dynamic Warm Up

Squat to T-Squeeze Movement Prep:

-‐ Stand with feet shoulder width apart, with your arms extended in a T position

-‐ Keep your eyes straight ahead and your core muscles engaged Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor, keeping your arms in a T position the entire time.

-‐ Concentrate your weight in your heels; keep your back. -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back



Single Leg Glute Bridge Movement Prep:

-‐ Start by lying on your back, knees bent and arms by your side Execution:

-‐ Raise your right leg up in the air. Keep your core muscles engaged -‐ Drive your weight through the heel of your left foot and left glute and lift

your hips up toward the ceiling. Hold for 3s before lowering -‐ Repeat for the prescribed number of repetitions and switch legs

Common Mistakes: -‐ Do not let your shoulders come up off the floor -‐ Focus on squeezing your butt. You should not feel it in your back -‐ Raise your toes off the floor. Dig your heel into the ground.

Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor



Reverse Lunge with Alternate Reach Movement Prep:

-‐ Start with your feet hip width apart, with your arms by your side Execution:

-‐ Step back with your right foot back until your left thigh is parallel to the floor, and your right knee almost touches the floor

-‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting

position with your right foot/leg. Alternate legs until you have completed all repetitions

Common Mistakes: -‐ Avoid rounding your back -‐ Do not let your back knee touch the floor. Take a big step backwards

Y Squat Movement Prep:

-‐ Stand with feet shoulder width apart, with your arms above your head in a Y position

-‐ Keep your eyes straight ahead and your core muscles engaged Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.



-‐ Concentrate your weight in your heels, keep your back straight and your arms above your head.

-‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back

Jumping jacks Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides. Execution:

-‐ Jump and land with your feet wide while you swing your arms up to form an X with your body.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period. -‐ This is an awesome old-school exercise that gets your heart pumping.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.



Bodyweight Accelerator 1: Total Body Extensions Movement Prep:

-‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and

swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees.

Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before

exploding back up again. -‐ This is the perfect non-impact replacement for jumping.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



Mountain Climbers Movement Prep:

-‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes

Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions

Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back

Jumping jacks (see description above) Burpee Movement Prep:

-‐ Stand shoulder width apart, with your arms down by your side Execution:

-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Do not allow your back to round from it’s natural arch



Side to Side Squats (image shows DB) Movement Prep:

-‐ Stand with feet together -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Pushing your hips back, step out to one side into a squat, bending your

knees to at least 90 degrees. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Return to the starting position, and then step out to the other side. -‐ Repeat back and forth for the prescribed number of repetitions

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



Plank with Alternating Leg Raise Movement Prep:

-‐ Get down on the floor in plank position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together

and body in a straight line from ears to ankles Execution:

-‐ Raise your right heel towards the ceiling -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating legs while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Try not to let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor



Bodyweight Accelerator 2: Step Ups (image shows DB – but you don’t need a DB!) Movement Prep:

-‐ Place left foot up on the step. This is your working leg Execution:

-‐ Push all your weight through the heel of your left foot and lift yourself up so your right thigh is parallel to the floor

-‐ Brush the step with your right foot – but don’t rest it. -‐ Keep all your weight on your working leg -‐ Lower your non-working leg to the starting position -‐ Repeat for prescribed number of repetitions and switch legs

Common Mistakes: -‐ Drive weight through your heel (or you might feel pain in your knee) -‐ Engage your core throughout the movement and keep your chest up

Jumping Jacks (see description above)



Side Plank with Hip Dips Movement Prep:

-‐ Start lying on your right side, and your left leg on top of your right -‐ Position yourself so your weight rests on your left forearm and the edge of

your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Drop your hips towards the floor until they are one inch off the floor -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Try not to let your torso rotate

Run in Place Movement Prep:

-‐ Stand with your feet shoulder width apart Execution:

-‐ Run in place driving your knees up as high as possible. -‐ Your other arm will naturally swing forward. Keep a bend in the elbow. -‐ Run in place at 85% of your fastest pace.

Common Mistakes: -‐ Make sure your knee tracks in line with your toe. -‐ Engage core throughout movement. -‐ Maintain the natural arch in your lower back.



Bodyweight Accelerator 3: Single leg RDL with T squeeze Movement Prep:

-‐ Stand with your feet hip-width apart Execution:

-‐ Hinge at your hip and bend your torso towards the floor as you extend one leg behind you. Keep your neck packed in neutral position.

-‐ Squeeze your shoulder blades together and extend your arms into a T formation

-‐ Your arms should be hanging straight down from your shoulders -‐ Your neck, torso and extended leg should form a straight line -‐ If you have great range of motion and balance, that straight line will be

parallel to the floor -‐ The key to perfect form is to keep your body in a straight line -‐ Try to "pull" yourself back through the heel and squeeze your glutes

without tipping over. Be cool lovely people. Switch legs. Common Mistakes:

-‐ Avoid rotating your body, rounding your back or shoulders -‐ Focus on squeezing your shoulder blades together -‐ Keep your non-working leg straight



Crab Crawls Movement Prep:

-‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank.

Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward. -‐ Try not to let your torso rotate.

Seal Jacks Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides. Execution:

-‐ Jump and land with your feet wide while you swing your arms out to the side, to form a T shape.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.



Walk out to push ups Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your

hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with

your shoulders. Hold for 2 seconds -‐ Bend your elbows and lower yourself to within one inch of the floor or until

your upper arms are even with your shoulder blades -‐ Push yourself back up and walk your hands back up to start position and

repeat Common Mistakes:

-‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back

Side to Side Squats (see description above)



Diamond Press Ups Movement Prep:

-‐ Start lying flat on your stomach, with your hands in a diamond position Execution:

-‐ Keeping your hips down and shoulders locked down and back, push yourself up arching your back

-‐ Make sure your elbows go back, not flaring out to the side -‐ Reverse the movement and lower your body back to starting position -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Don’t let your elbows lock out. Work hard to build tension in your triceps -‐ Keep your elbows tucked in throughout the movement



Bodyweight Accelerator 4: Sprinter Starts The Movement:

-‐ Stand with your feet hip width apart and take a long step back on your right leg and put both hands on the floor – this is your sprinter starting position.

Execution: -‐ Your right knee nearly touches the ground and your left thigh is parallel to

the floor. -‐ Try not to let your left knee cross your toe. -‐ Pushing all your weight through the heel of you left foot, drive your right

knee forward and flex your hip to 90 degrees. -‐ Return to starting position and repeat for the prescribed time period. -‐ Switch legs

Common Mistakes: -‐ Make sure your knee tracks in line with your toe. -‐ Engage core throughout movement. -‐ Maintain the natural arch in your lower back.



Lateral ski jump Movement Prep:

-‐ Stand on your right leg Execution:

-‐ Push off your right leg to jump to your left and land on the left leg -‐ Keep your knees slightly bent at all times, pushing your hips back -‐ Jump back and forth as far as you can while maintaining good form -‐ This movement is similar to inline skating

Common Mistakes: -‐ Keep your chest up -‐ Never lock out your knees. Ever. Always keep them slightly bent



Inchworms Movement Prep:




your shoulders. Hold for 3 seconds -‐ Slowly walk your feet towards your hands, until you feel a stretch in your

hamstrings -‐ Walk your feet back up to start position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back

Total Body Extension (see description above)



Bodyweight Accelerator 5: Walkout to Cross Body Mountain Climber Movement Prep:




your shoulders. Hold for 2 seconds -‐ Do a cross body mountain climber, driving your right knee to left elbow,

and left knee to right elbow. -‐ Walk your hands back to starting position and repeat.

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back

Burpees (see description above)



Prisoner Squats Movement Prep:

-‐ Stand with feet shoulder width apart, with your hands interlocked behind your head.

-‐ Keep your eyes straight ahead and your core muscles engaged. Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.

-‐ Concentrate your weight in heels, maintaining the natural curve of back. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain.



Shuttle Sprints Movement Prep:

-‐ Set up 2 cones, dumbbells, or whatever you have available for markers, about 10 meters apart

Execution: -‐ Start at marker one and sprint to marker two -‐ Bend down and touch the ground -‐ Out and back is considered one rep -‐ Repeat for the desired number of reps

Common Mistakes: -‐ Make sure you bend your knees when squatting down to touch the

ground, not from your back



Bodyweight Accelerator 6: Run in Place (see description above) Prisoner Squats (see description above) Cross Mountain Burpees Movement Prep:

-‐ Stand with your feet together, with feet shoulder width apart Execution:

-‐ Put your hands on the floor and kick your legs back so they are extended in a push up position

-‐ Do one cross body mountain climber. Bring your right knee to your left elbow, and alternate your left knee to right elbow

-‐ Jump back forward so your feet are next to your hands -‐ Jump up into a jumping jack -‐ Repeat for the prescribed repetitions




Bulgarian Split Squats: Movement Prep:

-‐ Get into split squat position, with your rear foot elevated on a bench or step that’s at least 12 inches high

-‐ Your toes should be resting on the bench. Lifting your rear foot higher increases the range of motion – and intensity.

Execution: -‐ Lower yourself down until your working thigh is parallel to the floor -‐ Hold this position for 3 seconds before driving your weight through the

heel of your working foot to return to starting position Common Mistakes:

-‐ Avoid arching your lower back -‐ Keep your abdominals engaged throughout the movement -‐ Make sure the discomfort you feel is in the quad muscles and not your

knee joint

Lateral Ski Jumps (see description above)



T Push Ups Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Lower your chest toward to the floor, and as you push back up twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into the next push-up. As you push back up, twist

away to the left so your left arm ends up over the right -‐ Make sure you even out both sides

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body



Bodyweight Accelerator 7: Prisoner Squats (see description above) Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor

Seal Jacks (see description above)



Cross Body Mountain Climber Movement Prep:

-‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Once you’re in starting position, cross your right knee towards your left

elbow followed by left knee to right elbow -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement



Bodyweight Accelerator 8: Sprinting Walk Outs – sprinter start with single leg cross body mountain climber Movement Prep:

-‐ Stand with your feet hip width apart and take a long step back on your right leg and put both hands on the floor – this is your sprinter starting position.

-‐ Your right knee nearly touches the ground and your left thigh is parallel to the floor.

Execution: -‐ Pushing all your weight through the heel of you left foot, drive your right

knee forward and flex your hip to 90 degrees. -‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your


your shoulders. Hold for 2 seconds -‐ Drive your right knee towards your left elbow -‐ Walk your hands back to start position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your knees cross your toe



Jump squats Movement Prep: Stand in a squat position, hands together in front of you Execution:

-‐ Push the ground away from you, exploding up and jumping as high as you can

-‐ Always land with soft knees in a squat position and repeat Common Mistakes:

-‐ Make sure you bend your knees when squatting down, not from your torso -‐ Maintain the natural arch of your back -‐ Keep your knees soft and land lightly

Rotating Planks Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into plank position. Next twist away to the left so

your left arm ends up over the right -‐ Repeat for the desired number of repetitions

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body

Shuttle Sprints (see description above)



Bodyweight Accelerator 9: Walk out to T Rotations Movement Prep:




your shoulders. Hold for 2 seconds -‐ From this position twist to the right, taking your right arm off the floor and

finishing straight above your left arm -‐ Your body will form a T -‐ Repeat on the left side -‐ Walk your hands back to starting position and repeat for prescribed reps.




Single leg RDL to Curtsy Squat Movement Prep:

-‐ Stand with your feet hip-width apart Execution:

-‐ Hinge at your hip and bend your torso towards the floor as you extend one leg behind you. Keep your neck packed in neutral position.

-‐ Squeeze your shoulder blades together and extend your arms into a T formation

-‐ Your neck, torso and extended leg should form a straight line -‐ If you have great range of motion and balance, that straight line will be

parallel to the floor -‐ The key to perfect form is to keep your body in a straight line -‐ Try to "pull" yourself back through the heel and squeeze your glutes

without tipping over. Be cool lovely people. -‐ Still keeping your right foot off the floor, perform a curtsy squat -‐ Return to starting position and repeat for prescribed number of repetitions -‐ Remember to switch legs

Common Mistakes: -‐ Engage your core throughout the movement -‐ Avoid rotating your body, rounding your back or shoulders -‐ Keep your shoulder blades locked down and back -‐ Try to keep all your weight on the working leg -‐ Maintain your balance, avoid putting your foot down unless required



Spiderman Push Ups Movement Prep:

-‐ Start in push up position with hands on the floor, underneath shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ As you lower your body to the floor, kick your right leg out to the side and

try to touch your knee to your right elbow -‐ Reverse the movement and push your body back to the starting position -‐ Repeat the Spiderman push up on the left, try to touch your left leg to your

left elbow -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round or overarch -‐ Keep your elbows tucked in throughout the movement -‐ Try not to let your torso rotate



Standing Broad Jumps Movement Prep:

-‐ Stand with your feet shoulder width apart in a partial squat position Execution:

-‐ Pushing through the glutes and hips, jump as far forward as you can -‐ Land softly in the squat position to minimize the impact on your joints -‐ Turn around and repeat for the desired number of reps

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ NEVER land with your knees locked out



Bodyweight Accelerator 10: Cross Spider Plank Movement Prep:

-‐ Start in push up position with hands on the floor, underneath shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Kick your right knee to your right elbow then return to starting position. -‐ Without letting your right foot touch the floor, drive your right knee to left

elbow then return to starting position -‐ Repeat, except on the next repetition, try to touch your left knee to your

left elbow. That’s one rep -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows tucked in throughout the movement -‐ Keep your working leg off the ground unless changing legs -‐ Try not to let your torso rotate



Lunge Jumps Movement Prep:

-‐ Stand in a split stance lunge position with your hands beside you Execution:

-‐ Instead of alternating legs by stepping back and forward, you’ll jump up for a lunge and switch legs in midair and descend into the next lunge

-‐ Go for a smooth continuous transition and series of jumps -‐ Do them in the same spot, try not to move forward

Common Mistakes: -‐ Excessive forward lean -‐ Arching your lower back -‐ Always keep a slight bend in your knees

T Push Ups (see description above) Prisoner Squats (see description above)



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Bodyweight Accelerators 2fatlossaccelerators.com/site/wp-content/uploads/2014/01/...Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to Bodyweight Accelerators 2.0… The