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Nick Tumminello’sNick Tumminello s
Discover how to get a great workout anywhere g g yand anytime ‐ using the best piece of fitness equipment known to man: The Human body!q p y
How to train w/ no Equipment what so ever! Discover many new Bodyweight training exercises, progressions & variations
Learn better ways to use the bodyweight exercise you already know
Get lots of great coaching & program design tips!
‐ 15 Years as a Fit Prof f‐ Owner of Performance University
Regularly work with clients of all levels from NFL thl t t Fi M d l t G dathletes to Figure Models to Grandmas
S&C Coach for Team Ground Control MMA Fight Team Regular Contributor to Men’s Health Women’s Regular Contributor to Men s Health, Women s
Health, Men’s Fitness, Maximum Fitness magazine etc:etc:
Contributor to two NY Times Best selling exercise booksbooks
Referenced in the ACE‐PT Manual, Forth Edition Produced multiple DVDs
G t bi t & f ti l b d !Get a bigger, stronger & more functional upper‐body!
h h The Push Up!‐ Push Up ImprovementsPush Up variations‐ Push Up variations
3 Simple but super effective push up 3 Simple, but super effective push up improvements!
Elbow positionp Hand position Shoulder Rotation Shoulder Rotation Corkscrew hands out! Protract at the top
Push Back Push Up (1A w/Twist) Lateral Push Up
h Knee In Push Up (1L version) Lateral Knee In Push Up (1L version)
ll h lb T‐Roll Push Up (w/Knee to Elbow)
h i h i i kThe Big 5 Push Up Circuit Workout! (2 reps of each move = 10 total reps)
Pulling options are limited w/o equipmentu g opt o s a e ted /o equ p e t
My “Go To” Bodyweight Pulling exercises:TRX (OH id lb l lb h )‐ TRX rows (OH, wide elbow, close elbow, hugs)
‐ Chin Ups & Pull Ups‐ Rope ClimbsRope Climbs‐ Peg Board‐ Rock climbing (indoor)
Pulling w/o Equipment (The Naked Athlete)‐ Y’s T’s & L’s (Iso/Dynamic)Y s, T s & L s (Iso/Dynamic)‐ Partner Rowing variations (Standing, Supine)
G t t f ti l b tt l ki b !Get stronger, more functional , better looking abs!
“ ”My Top 3 list of “go‐to”moves:
‐ Arm Walk Outs‐ Abs Snails‐ Leg Lowering Leg Lowering
Tigers Tigers (elbow inside shoulder)Alligators Alligators
(elbow outside shoulder)
SpidersSpidersFrogsFrogsSnails
B ild l ki L h ’ i ! Build great looking Legs that won’t quit!
M t “ t ” li tMy top 3 go‐to list:
‐ 20/20/20/ Squat Complex Super Legs Complex‐ Super Legs Complex
‐ Partner (sled) Push
Station #1: Lowerbody – Super Legs ComplexSt ti # U b d Bi P h U Station #2: Upperbody – Big 10 Push Up ComplexSt ti # C Ab S il Station #3: Core –Ab Snails
Station #4: LYT Complex
O D & D ’ f B d i h T i iOur Does & Don’ts of Bodyweight Training
Any idiot can make some one sweaty and tired. But, Any idiot can make some one sweaty and tired. But, only a good coach can make some one better w/o hurting them.
Don’t over use jump training Plyometrics are NOT Don t over use jump training ‐ Plyometrics are NOT conditioning!
I’m not a big fan of partner training because it’s hard d ’ h bto gauge and progress. But, sometimes it’s the best
option. Bodyweight training is a workout option, not the Bodyweight training is a workout option, not the workout itself. If you have access to a gym, use equipment (especially for pulling) along with BWT!
If you have it perform 50 100 band Pull aparts after If you have it, perform 50‐100 band Pull‐aparts after any tough pure bodyweight workout.
MAKE IT HARDER!
Add Speed
MAKE IT EASIER
Reduce Speedp Lengthen the lever arm
p Shorten the lever arm
Reduce Base of support
Increase the Base of support
Increase the Range of motion
Decrease the Range of motion
NickTumminello.comNickTumminello.com