The Athletic Gym Towel Workout

Over 50 stretching & strengthening exercises Choose from 20 different suggested routines & applications Design your own workout – limitless possibilities

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Increase the effectiveness of any workout … … Techniques you can use an w here.

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Your guide for creating a physique fantastique ™ with your home-modified “Athletic Gym Towel ”

© 2003-05 F4 Fitness. All rights reserved.

Greg Finn & Stephen E. Alway, Ph.D., FACSM

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TABLE OF CONTENTS

Introduction

2

Safety Guidelines

3

Make your own Athletic Gym Towel

4

Athletic Gym Towel Exercise Configurations

5

Dynamic Pulling Exercise Configurations Dynamic Pressing Exercise Configurations

5 6

Summary – Exercise Technique and Instruction Layout Design

6

AGT Dynamic Pulling Exercises

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Focus: Back and Shoulders Focus: Arms Focus: Neck Focus: Abs, Obliques, and Lower Back Focus: Legs

AGT Dynamic Pressing Exercises Focus: Chest, Front of Shoulders

7 10 12 13 14

15 15

AGT Flexibility and Stretching

17

Complementary Callisthenics and Body Weight Exercises

19

Sample AGT Training Routines

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AGT Routines to Complement Aerobic Training Sample Sports Specific Routines Fast Total Body Energizer Time Crunch Upper Body & Lower Body Workouts Weight Training Training Workout Enhancers (For Advanced Trainers) 6-Packs: Focused Exercise Routines

Notes


21 21 22 22 23 24

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INTRODUCTION You carry a towel in the gym as a courteous expression of goodwill towards your fellow gym goers, however this innocuous object of etiquette is rarely viewed as a superb muscle building and flexibility-enhancing tool. This book will show you how to take advantage of this overlooked accessory and enable you to complete your workouts knowing that by working your joints through ranges of motion that are not addressed through many conventional exercises – and by activating many smaller and often overlooked stabilizing muscles you may just be developing a strength and flexibility edge over those whom do not workout in this manner. The Athletic Gym Towel ™ (AGT) is a regular towel adapted for exercise with special pocket handgrip modifications. These adaptations provide secure, anti-slip gripping positions that keep your hands firmly planted while performing exercises and stretches. While knotted ends work fine as anti-slip grips you will likely find that a pocket-based grip system is preferable as well as more comfortable, orderly and washable. Whether you make your own AGT or use a normal towel, once you master the techniques in this book this simple device is likely to become the most versatile and functional fitness accessory you will ever own. It is a tote towel for the gym as well as a highly effective stretching and exercise aid for athletes of any age and physical ability looking to strengthen, tone and condition the body for muscular balance, symmetry and functional strength. Used on its own – or in conjunction with free weights, aerobics, martial arts, Pilates, yoga or any physical activity or training regime – the AGT will prove to be an indispensable part of your active lifestyle. The AGT will enable you add de pth and variety to your workout whether at home, on travel, or in the gym : Warm-up routines Stretching and strengthening through full ranges of motion. Flexibility Training Comfortable stretching aid for both passive and active stretching. Sports Training Optimise strength, stability and mobility with sports-specific movement patterns away from the pool or off the pitch. Weight Training Stretching and strengthening major muscle groups as well as many overlooked stabilizers before, during or after exercise sets. Aerobic and Circuit Training Build endurance with exercises that are rhythmic and can flow from one to another without hesitation. Callisthenics Training Additional patterns of resisted motion to completely round out these body weight workouts. Rehabilitation Training User defined exertion levels allow real s trength and coordination improvement. Strength training and toning with the AGT is based on exercises that pit opposing muscular grou ps against one another through a wide range of motion and joint mobility. This type of resistance training is achieved by countering and resisting full range muscular concentric (or contracting) motion with b alanced and controllable muscular eccentric (or extending) motion in the opposite direction. This technique of exercising can help you develop your major muscle groups as well as many of your neglected and stabilizing muscles at the sam e time. The AGT gives you the ability to execute highly controllable resisted movements in directions that are n ot limited by gravity, or an attached cord. This exercise technique allows you to perform a wide variety of exercises in order to complement many other types of exercise routines. The added convenience and transportability of the AGT ensures that you can always have this versatile and functional training aid close at hand s o you are never too far from a fast workout. All in all, working out with an AGT is a surprisingly simple and highly effective method for working your muscles and joints. The human body was designed for movement … the Athletic Gym Towel Workout will help you put it through its paces.


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PLEASE NOTE THESE SAFETY GUIDELINES: THE INFORMATION FOUND IN THIS BOOK IS MEANT TO SUPPLEMENT, NOT REPLACE, PROPER EXERCISE INSTRUCTION. SINCE ALL FORMS OF EXERCISE POSE SOME INHERENT RISK, SEEK PROFESSIONAL GUIDANCE BECAUSE YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY. WARNING! CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM. ONLY HE OR SHE CAN DETERMINE THE EXERCISE PROGRAM THAT IS APPROPRIATE FOR YOUR PARTICULAR AGE AND CONDITION. DO NOT EXERCISE WITH ANY INJURY UNLESS YOU HAVE DIRECT INSTRUCTION TO DO SO BY YOUR DOCTOR. TO MINIMIZE YOUR CHANCES OF INJURING YOURSELF, YOU MUST FOLLOW THESE RULES: Inspect the device before each use. Check for any tears, loose stitching, or other signs of wear. Do not use for any exercise manoeuvres if any signs of damage are present before, or develop during, use. •

The AGT is designed for light to moderate tension only. As all individuals have different strength characteristics, please workout mindfully aware of your own strength and/or weight applied to the device. The AGT is not designed to support full bodyweight under any circumstances. The AGT is not designed for direct engagement with any other piece of equipment not specified in this booklet. •

The exercise samples and routines in this manual are meant to serve as examples only -- they are not a prescription for how an individual should exercise and they may not be suitable for everyone. Many exercise examples shown in this manual may use patterns of muscular control, and/or involve motions and flexibility that you may not be capable of, or accustomed to upon first use. Therefore, to avoid injury, consult a qualified exercise specialist and spend time familiarizing yourself with any exercise movements you plan to implement. Get to know your body, including your own degree of flexibility, strength, motion control and fitness level before you slowly build your exercise program over numerous exercise sessions or integrate additional exercises into your existing fitness program. •

“No pain, no gain” is a common exercise motto. Do not confuse pain with productivity. A good new workout will normally leave a general feeling of balanced muscular soreness in the muscles. Imbalanced muscular soreness or joint pain may be an indication of an injury. •

Exercise with care. Always perform your exercises while balanced and under complete control of your movements -- Never perform jerky or uncoordinated movements as they can cause injury. •

Stop exercising and immediately contact your doctor if you feel dizzy, light-headed, or experience any shortness of breath while exercising. •

•

Always warm-up and stretch properly and thoroughly before beginning any vigorous exercise session.

•

Breathe naturally while exercising and stretching -- Do not hold your breath.

Remember to have fun, eat sensibly and get proper rest. Stay committed and injury free – the benefits of regular exercise are fantastic.

DISCLAIMER F4 Fitness strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. F4 Fitness is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in any of the following exercises or exercise programs, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge F4 Fitness from any and all claims or causes of action, known or unknown, arising out of your activities with regard to the exercises and/or suggestions described hereafter. © 2003-05 F4 Fitness. All rights reserved.

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Important Notices: 1. The Athletic Gym Towel™ used in this book is 100 cm long and has two pockets at each end for convenient handgrip adjustability. However, you can use a regular towel or modify a normal towel to provide similar secure gripping locations by knotting the ends. While this basic modification will work fine, it is not always easy to untie for adjustment or cleaning purposes.

2.

The Athletic Gym Towel™ is UK patented w/ foreign patent pending. Purchasers of this fitness book are given the right to make athletic gym towels for their own use. No right is extended, or implied, for the ur oses of manufacturin and/or for re-sale ur oses.

Make Your Own Athletic Gym Towel

A.

Fold a 100cm x 50cm towel (or other appropriately sized towel) in half length-wise and then in half again. Strongly stitch the towel (along lines as shown) to create pockets with an inner fold as one edge and the stitches acting as the other two edges. Make sure to leave an opening for gripping object placement. Since the same handgrip locations may not necessarily be suited for all the exercise options, you m ay want to form a number of pockets for easy adjustability (not so easy with a knotted towel). Balls of different sizes and degrees of firmness can be utilized for hand comfort, so make sure you size your pockets appropriately so that your chosen objects securely fit. Examples include: rubber sport balls, tennis balls, etc.

B.

Insert appropriately sized balls, beanbags or any similarly sized object that securely fits inside the pockets. Foam rubber stress balls or tennis balls are usually well-sized choices. (Using a ball you can squeeze gives you the added benefit of strengthening your grip.)

C.

These removable objects prevent hands from slipping thereby allowing you to exercise and stretch more securely.


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ATHLETIC GYM TOWEL EXERCISE CONFIGURATIONS Dynamic Pulling Exercise Configurations Pulling exercises are performed by placing a constant light to moderate pulling tension on the device while engaging in one of many different exercise movements. Pulling exercises are possible with a variety of hand positions and AGT configurations:

1) Unrolled

(Side View)

Grasp AGT just inside the ball positions. Tension applied outward during exercise. Exercise examples: Lat pulls, Triceps extension, Punching torso twists, Triceps-shoulder stretch

2) Rolled or Partially Rolled

a) Ends Rolled Toward Each Other

b) Grasp AGT around rolled ball components and apply tension outward during exercise.

Exercise examples: Reverse wrist curls, External shoulder rotations

3) Folded Over (Hooked)

a) Two-ball configuration Exercise examples: Hamstring stretch, Neck extension, Seated forward stretch

b) Single-ball configuration Grasp around both ends just inside b all. Exercise examples: Tri-resisted curl, Thumbhook axe chop, Wrist curl, Neck lateral flexion

4) Half-Sized

a) AGT folded in half - one ball inserted into the fold.

b) Grasp AGT just inside ball positions and apply tension outward during exercise.

Exercise examples: Kayak row, Lateral r aise, Pulling side arcs, Pulling linear slides


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Dynamic Pressing Exercise Configurations These exercises are performed while applying a constant pressing (compression) force to the AGT in a rolled configuration. To configure the AGT for any of these exercises, start by first placing the AGT on a flat surface and then follow one of the two procedures below: 1) Roll the two handgrips toward each other until they meet in the middle.

a) Ends Rolled Toward Each Other (Side View)

b) Exercise Configuration Pressure Applied Inward During Exercise

2) Fold the AGT in two, with the handgrips side-by-side and then roll them together over the material.

a) Ends Folded Over

b) Handgrips Rolled Together

c) Exercise Configuration

SUMMARY - EXERCISE TECHNIQUE AND INSTRUCTION LAYOUT DESIGN Start each exercise by holding the AGT in the specified manner and applying a light to medium amount of isometric tension (pulling force) for the Dynamic Pulling Exercises, or a light to medium amount of isometric compression (pressing force) for the Dynamic Pressing Exercises. Proceed with the exercise while maintaining the isometric exertion throughout the entire range of motion – in other words, flex and squeeze the muscles throughout the entire range of motion and let them work against one another. Keep in mind that most of these exercises will have your hands moving in curved trajectories – not straight lines – as you keep the exertion on the AGT. Exercising opposing muscle groups in this manner will keep them in a constant state of adaptable contraction through a wide range of motion that will lead to greater muscular balance, mobility and strength. This type of exercise will complement many other forms of physical training.

The exercises in this manual are labelled in the following manner: or or Exercise Name (Main Activated Muscles) then Indicates a basic and easy to perform exercise. These exercises may be suitable for rehabilitation and aging athletes. General exercises suitable for most people. Advanced exercises requiring a greater degree of overall body strength, flexibility, coordination and/or control. These exercises should only be performed by those presently leading active lives and in a good state of physical fitness.

Important Exercise Notes: •

•

Warm-up and Cool-down to help avoid injury and to speed recovery (5 to 10 min. of light activity and stretching both before and after you work out). Use Proper Technique: Maintain your balance and stability at all times. Exercise your muscles through their full range of motion Avoid locking your elbows and knees in the fully extended position (straightened) – keep them slightly bent. Maintain good posture: keep your neck and back in their natural alignment. Try to keep your wrists in their natural alignment to avoid undue stress, except during various arm exercises. Breathe naturally - do not hold your breath. When lifting heavy loads, exhale on exertion and inhale on return. Exercise at the appropriate level for yo ur condition, and progress gradually. Train on a regular basis, but allow your muscles an appropriate period to rest in order to recover and rebuild. 24 to 48 hours is usually sufficient, but longer periods may be required for more intense workouts involving weights. • • • • •

• • •


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Focus : Back and Shoulders Alternating Lat Pull (Back, Triceps and Shoulders) and Overhead Side Stretch Applying moderate pulling tension to the AGT hold your arms over your head in a slightly bent position for the starting point. Slowly pull one arm down in a sweeping motion until it comes in close proximity with your side while keeping the tension applied. Pause for a few seconds and return to the starting position and without hesitation repeat to the other side, pause again and return once again to the starting position for one repetition. Continue for 15-20 repetitions for one set. To do the Overhead Side Stretch (Upper Back and Obliques), bend to the side at your waist in the direction of your low arm and pause for a count of 3 once you feel the stretch in your side. Repeat 5-10 times to each side. Front Lat Pull (Back, Triceps and Shoulders) Hold your arms in a slightly bent position at an elevated position out in front of your body. Applying a moderate tension sweep your arms in high arcs across your body. At the end points of each sweep, your lower arm should be extended behind your back and your high arm should be at about face level. Continue for 15-20 repetitions to each side for each set. This movement can be done at many different arm elevation angles.

Torso Twist (Core and Shoulders) Standing with your knees slightly bent, hold your arms out in front of you anywhere between waist and shoulder level, and apply a light pulling tension with your elbows in a slightly bent position. Twist your torso from side to side while keeping your pelvis (hips) motionless by contracting the gluteals isometrically (i.e. squeeze your buttocks) throughout the exercise. Repeat for 20-30 repetitions.

Punching Torso Twist (Shoulders, Arms, Chest, Back and Core)

Alternating Vertical Press (Shoulders, Arms and Lats)

Excellent upper body warm-up exercise. Use the same starting position and general motion as the Torso Twist, but in this exercise pull your back twisting hand in towards your body by fully bending your elbow. Your outside twisting arm should extend across your body as if simulating a punching action. Repeat this motion on the other side as you twist the other way for one repetition and repeat for 15-20 repetitions for one set. This exercise can be varied by bending over slightly and/or by punching at various points either up or down.

Alternating vertical punches up over the head.

Alternating Upright Row (Shoulders, Arms and Traps) Lean ever so slightly forward and then alternate vertical punches towards the floor. Your lower arm should punch until fully extended - opposite elbow raised outward and to ear level.


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Kayak Row (Shoulders, Back and Core) Stand with your feet at shoulder width, knees slightly bent and limber. Hold the AGT out in front of you in a half-sized or unrolled configuration. Apply a moderate tension to the AGT and pull one arm down past your side (as if simulating a paddle in the water) and then sweep it up and outward as you bring it back out in front of you as you duplicate the action on the other side. Continue this kayak rowing simulation with the AGT acting as the paddle for at least 20 repetitions until slightly fatigued. An easier version of this exercise can also be performed while seated on a bench. Thumb-Hook Axe Chop (Shoulders and Back) Holding the AGT at waist level, loop the middle over your thumb on your right hand and grasp the two ends with your left hand. Raise your right arm in an upward and outward sweeping motion while resisting with your left arm as it crosses up and over your body. From this position pull your left arm down back across your body to a position that is out behind your back while resisting with your right arm. Continue for 15-20 repetitions for one set then switch sides.

Knee Rowing (Upper Back, Rear Shoulders, Biceps and Forearms) Sit in a chair or on the end of a bench. Place the right foot on the floor. Flex the left knee and bring it towards the chest. Place the AGT around the outside of the leg just beneath the knee. Firmly grip the close handle position on the AGT with each hand. Push the left knee towards the floor and resist (slightly) with the upper back. You should feel a good stretch across the entire upper back and shoulder area. Pull back on the AGT with both hands. Resist the pull by pushing down with your knee (for added resistance) but allow the knee to move slowly closer to the chest. Pull so the hands will go beside your ribs and not into the front of your chest. Once the hands have pulled the AGT to the sides of the rib cage, reverse the direction by returning to the position with the arms forward, elbows straight and upper back stretched. Do not lean backwards on the way up – keep your lower back vertical or up against a chair’s back rest. Alternate sets by placing the AGT around the right knee for the next set.

Front Shoulder Raise (Shoulders) Stand with your feet about shoulder width apart. Fold the AGT in half. Take the folded section with your left hand and place the hand around both of the handgrips at the other end of the AGT. Start with the left hand behind but to the side of the left thigh. The right hand is pulled across the front of your torso to the left side. The palm is facing backward on the left hand and it is facing downward on the right hand. Lock both elbows so they are almost straight (no more than a few degrees from being straight, but do not lock them into a fully straight position with the elbow angle at 180 degrees). Pull upward with the right arm but keep the right hand in a vertical plane that lies just in front of the left shoulder (i.e., do not let the right hand drift back towards the right shoulder). Resist the upward pull of the right arm with the left arm. You will feel direct activation of the anterior (front) fibers of the shoulder (deltoid) muscle, and in the upper back (trapezius) and neck muscle fibers. Continue the tension and return to the starting position. Repeat for 15-20 repetitions and then switch sides for the same number of repetitions for one set.


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Lateral Raise (Shoulders, Triceps) Holding the AGT in the unrolled configuration with arms extended down in front of you and elbows slightly bent, lift one arm out to the side while resisting with the other. From this position, swing the AGT slowly down in front of you and then to the other side so that the other arm is extended out to the side while applying resistance the entire way. Repeat this sideto-side motion for 15-20 repetitions on each side for one set. A variation of this exercise can be done with the AGT in the “Half-Sized” configuration. This variation will bring a greater degree of shoulder mobility into the exercise.

Baton Twist (Shoulders) Start by holding the AGT out in front of you with an overhand grip (palms facing down) with arms extended yet slightly bent. Rotate the AGT along a central pivot point under light to moderate tension until it reaches the vertical position then counter rotate it until it reaches the vertical position again. Repeat 15-20 repetitions for one set.

Crawl Stroke (Shoulders and Back) This exercise movement somewhat replicates the swimming motion used in the crawl or freestyle stroke. Start by holding the AGT out in front of you while bending forward slightly at the waist. While trying to keep the center portion of the AGT within a small central area in front of you, rotate each hand in mostly vertical circles while applying light tension throughout the entire motion. An easier method of performing this exercise is to do so while standing straight upright. Reversing the motion of your arm movements performs another variation to this exercise.

Pulling Linear Slides (Back of Shoulders, Back, Triceps and Core) Start by holding the Half-Sized AGT configuration in front of your chest and sliding it back and forth across your chest and out as far as possible to each side while maintaining your balance and while keeping a moderate tension force applied through the entire range of motion. Pretend as if you are sliding the AGT back and forth along a cable horizontally taut in front of you. Perform 20 repetitions to each side for one set.


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Focus : Arms Triceps Extension (Triceps and Shoulders) Start by holding the AGT behind your head, elbows at shoulder level and bent about 90 degrees vertically. Adjust the balls if necessary to achieve the correct spacing. From this position pull one arm out to an almost straight position while resisting with the other. Repeat on the other side and continue with 15-20 repetitions on each side for one set. Variations to this exercise can be done out in front of your chest.

Unilateral French Press (Triceps) This exercise directly activates the long head of the triceps muscle more than the triceps extension because it begins and maintains tension on the long head of the triceps muscle throughout the exercise. Hang the AGT behind your back from one grip in your right hand. With your left hand grasp the other end and move the hand so that it is behind and below the right shoulder. The starting position is with the right elbow bent, close to your right ear, and pointing towards the ceiling. Extend the elbow on the right arm and move the hand towards the ceiling until the elbow is almost straight. Resist the movement with the left hand, but allow it to come upwards. At the top, pull the AGT down strongly with the left hand and resist with the right. Return to the starting position and repeat. There should be about a 3 second upward extension and a 4 second downward controlled descent. Repeat 15-20 times and switch to the left arm and switch arms. Rest only when both arms have finished the set.

Bent-Over Triceps Extension (Triceps, Front of Shoulders) With the AGT in the unrolled configuration, bend over from the waist so that your upper back is approximately parallel to the floor. (You may wish to take a sizable step forward with your left foot to gain added stability.) The left arm will be nearly straight and pointing towards the floor, and the elbow on the right arm will be flexed to 90 degrees. Keep the elbow of the right arm tight to the side of the ribs. Extend the elbow of the right arm so that the right hand moves backwards until the elbow is almost straight. Resist with your bending left arm as the right arm is pushing back. Move back to the starting position, with the right arm (triceps) resisting the pull by the left arm. Do all of your 15-20 repetitions slowly, with a 3 second extension and 4 second return (stretch). Switch sides and complete the same number of repetitions for one set. This exercise will strongly contract the triceps on the muscle that is extending during the push backwards. The triceps and shoulder muscles act as the resistors during the extension phase and also on the return stretch phase.

Knee Resisted Hammer Curls (Biceps, Brachialis, Forearms) Standing and leaning against a wall, or in an open doorway, grasp each end of the AGT with a hand (thumbs against the handgrips). Wrap the middle of the AGT around the lower part of one raised leg – just below your knee. While resisting with your leg, curl your arms up towards your chest keeping your elbows s teady and tight at your sides. Flex and hold for a few seconds at the point of peak bicep contraction before slowly returning to the starting position. Moderate tension should be applied throughout the entire range of motion. Complete 10-12 repetitions with each leg for one set. If balance is a problem, this exercise can also be performed while sitting on a chair or the end of a stable bench. © 2003-05 F4 Fitness. All rights reserved.

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Tri Resisted Curl (Biceps and Triceps) Looping the AGT over one hand facing in an upward horizontal position, grasp the hanging handgrips together with the other hand. Make sure the handgrips are positioned such that a comfortable close spacing is achieved between your hands. Start with both arms in mostly extended positions. Start by curling your arm in the loop while resisting with your other arm. Return to the starting position resisting all the way for one repetition. Repeat for 15-20 repetitions on each arm for one set. Varying your hand position within the loop of the AGT performs variations to this exercise. Variations include placing your hand in a vertical position (hammer curls) or any other angle between vertical and horizontal. Grasping the top outside portion of the loop is useful for performing Reverse Tri Resisted Curls (Forearms, Brachialis, Triceps, Biceps).

Wrist Curl (Forearm Flexors) With one arm at your side and bent at 90 degrees, loop the AGT around that hand with your palm facing up. Grasp both hanging handgrips with your other hand. Under constant tension between your two hands, bend your looped-over hand toward the floor and then curl it up towards the ceiling. This exercise works the muscles on the inner side of the forearm. Complete 15-20 repetitions with each arm for one set.

Reverse Wrist Curls (Forearm Extensors) are performed with your upper hand turned over and gripping the towel loop from the top with your palms facing down.

Opposing Reverse Wrist Curls (Forearm Extensors) Roll the ends of the AGT towards each other until the distance between the handgrips is shoulder width apart. Grasp the handgrips and with your arms bent at 90 degrees in front of you and sweep your wrists back and forth in front of you under moderate tension while keeping your elbows and forearms fairly steady at your sides. Repeat 15-20 repetitions to each side for one set.

External Shoulder Rotations (Rotator Cuff) Roll the ends of the AGT towards each other until the distance between the handgrips is shoulder width apart. Grasp the handgrips and with your arms bent at 90 degrees in front of you and sweep the AGT back and forth across your body with light tension while keeping your elbows as steady as you can. Rotation movement should come from the shoulder joint. Complete 15-20 times to each side for one set.


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Focus: Neck CAUTION: A strong, flexible neck is important for good posture and almost any athletic activity. However, the neck is a fairly delicate structure and can be prone to injury so it is highly advisable that you perform these neck exercises only after consulting your doctor, especially if you previously have suffered any injury involving the neck. As a general rule, any exercises involving the neck should be performed slowly and with extreme control. Do not pull your head with the AGT! Instead, steadily move your arms and hands together with your head so that you constantly provide your head a slight resistance for it to push against while using your neck muscles. Only apply a very light tension during these exercises. Your neck may readily respond to training, so try 2-3 sets of the following exercises 1 or 2 times per week. Neck Extension (Back of Neck) Place the AGT securely behind your head and grasp the handgrips in front. Bend forward slightly and lower your head, then allowing only very light tension to be applied from your head, push your head up a gainst the resistance until your head is in an upward position. To keep continual tension on your neck, keep your hands in a position stationary with your line-of-site (your hands will move up along with your head). Do not hyperextend your neck. Lower again and repeat 8-12 repetitions for one set.

Neck Flexion (Front of the Neck) (Not illustrated) Lie back on a bed or bench with your head horizontal but overhanging the edge. Slowly lower your head back slightly and then raise it, rolling your head up so that your chin comes in close proximity to your chest. Slowly return to the starting position for one repetition. Perform 8-12 repetitions for one set using only the weight of your head for resistance.

Lateral Flexion (Sides of the Neck) Loop the AGT comfortably around the left side of your head and grasp the ends together with your right hand over your right shoulder. Tilt your head slowly to the right side, pause for the stretch and bring it back to the vertical position, and then, by pushing, and resisting very lightly with the AGT, slowly bend your head to the left side – pause – and then back to vertical for one repetition. Follow your head movements with your right hand as illustrated. Repeat for 8-12 repetitions on each side for one set. Make sure you are well balanced for this exercise. You may find that performing this stretching exercise is more comfortable sitting down or standing while holding onto to a sturdy object for support.

* * *


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Focus: Abs, Obliques, and Lower Back AGT Assisted Crunches (Abdominals, assisted by Biceps) Lie on your back and bend your knees with your feet flat on the floor. Place the AGT around your knees and take the wide grip on the AGT with the hands in a semipronated position (palms facing each other). Flex your chin to your chest and try to pull your upper body off of the floor. Pull just enough with the AGT to assist your abs in lifting your upper back, not your lower back, from the floor. Hold the top position for a count of 3 then slowly return to the floor. Immediately return to the upward position. Try to make this a “curl” with your upper body up and uncurl on the way down. Do not “rest” at the bottom until your set is complete. Eventually you should work up to a minimum of a 5 second count in each contracted position. Try to exhale (blow out) your air on the way up and inhale on the way down. Start with 10–15 then work your way up to 50 in each set. You will feel your entire abdominal region tighten and it may even “burn” a little as your set continues. Try to perform the Head Supported Crunch if you find it difficult to support the weight of your head with your neck. Twisting AGT assisted crunches (Abdominals and Obliques) (Not illustrated) Much the same as the AGT Assisted Crunch, but for this exercise place the AGT around one knee at a time (left to start). Pull just enough with the AGT to assist your abs in lifting your upper back, but not your lower back, from the floor and with your face moving toward your left knee. While holding this position for a short count (3 working up to a minimum of 5) try to squeeze and contract the muscles on the left side of your waist (oblique muscles). As before, do not “rest” at the bottom until your series is complete. Start with 10–15 then work your way up to 25. At the end of the series for the left side, immediately reposition the AGT around the bent right knee and repeat the series by bringing your face towards your right knee. You will feel your entire abdominal region tighten and it may even “burn” a little as your set continues. The “love-handle” area on the sides of your waist will really tighten up with each twist towards the respective knee and as you hold each contraction at the top. Head Supported Crunch (Abs) This AGT version of the crunch will make this exercise slightly easier than the usual technique of placing the fingertips behind the ears. Lying on your back with your legs bent, knees raised, feet flat on the floor, place the AGT behind your head and grasp the handgrips on each side. Crunch your abs while supporting your head in line with your body as you curl your shoulders and upper back off the floor. Do not pull yourself up by your head. Pause for a moment, then slowly curl yourself back down and immediately repeat without rest. Repeat as many as possible. As you strengthen your abs and neck over time you should move on to the common crunch position of placing your fingertips alongside your head and behind your ears.

Oblique Crunch (Abdominals and Obliques) (Not illustrated) Use the same crunching movement as above, but twist at your waist so that your legs are together and your knees close to the floor. Repeat the same number of repetitions with your knees on both sides.

Not illustrated) Folded AGT Crunch (Abs) This exercise slightly stretches the abs in the resting position thereby adding to the range of motion of the standard crunch. Lie on the floor with your knees bent and feet flat on the floor. Remove the balls from the AGT and fold it in half – twice – and place it under the small of your back (rolling the AGT should work just as well). Place your fingertips to the side of your head and behind your ears and use your abs to lift your head and upper back off the floor. Pause for a moment and then slowly lower yourself back down. Repeat for at least 10 to 20 repetitions for one set.

Folded AGT Reverse Crunch

Not illustrated) (Lower Abs) Like the previous exercise, this exercise slightly stretches the abs in the resting position thereby adding to the range of motion of the standard reverse crunch. Use the same starting position as the crunch, but place your palms flat on the floor just out from your sides. Keeping your hands and shoulders on the floor and your knees bent, pull your knees toward your chest and pause for a count of three before slowly returning to the starting position. Your backside should lift from the floor. Begin by repeating for 10 to 20 repetitions for one set. © 2003-05 F4 Fitness. All rights reserved.

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Lifting Back Rotation (Lower Back) Lie face down on top of the AGT (no balls) folded in half and positioned such that it is across the middle of your abdomen. Spread your legs to shoulder width and place your hands behind your head with your elbows pointing out to the sides. Raise your head and upper chest slightly from the floor. Then rotate your upper body a little so that you lift your left shoulder and elbow a few inches further from the floor and pause before returning and performing the same rotation on the right side for one repetition. Perform 10 to 15 repetitions for one set. Many individuals may find this exercise difficult to perform – avoid if you have any back problems. An easier exercise for substitution for lower back activation is the Alternating Superman (found in complementary exercise section).

Focus: Legs Unilateral Toe Press and Stretch (Calves) Sit on the floor with your feet in front of you and your knees mostly straight (this can also be done sitting on a chair if you prefer, with one leg out in front of you). Place the AGT around the ball of the left foot. Hold on the wide grips with each hand. Keep the knee mostly straight and push the toe out. Resist strongly with your arms. Hold the pressed position for a count of 5 seconds then slowly return. Try to really stretch the calf muscles with the AGT in the pulled back position before going into the next press. Repeat for at least 20 repetitions with each foot for one set.

(Not Illustrated) Unilateral AGT leg extension (Quads, Rear of Shoulders, Upper Back) Sit on a seat that allows you enough room to swing your leg without contacting an obstruction. Place the AGT on the floor and place your right foot in the middle with your toes bent back as if stepping on tip toes. Double the AGT in back of your foot and grasp the two ends with the right hand. Flex the knee so that your heel is below your chair, and your hand holding the AGT is straight out behind your right shoulder but behind your back. Extend the leg by straightening the knee of your right leg to about 110 degrees (with 180 degrees being fully straight). Resist with your right arm as you are extending the knee. Make these contractions slow (5 seconds) and controlled. Try to squeeze your thigh muscles and hold the top of each contraction for an additional 3 seconds before flexing the knee and returning to the starting position. Do not rest but continue into the next repetition until you complete 10-15 then switch to the other leg.

Additional exercises and stretches for the legs are located in the AGT Flexibility and Stretching and the Complementary Callisthenics and Body Weight Exercises sections. * * *


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Focus : Chest, Front of Shoulders Note: An alternative and complementary motion to any of the following exercises is to pull on the AGT through a similar range of motion (The “Half-Sized” configuration for the AGT is ideal for these exercises.) These actions focus on the back muscles and the back of the shoulders. Alternating between sets of pressing and pulling you may find helpful in creating balance and symmetry in muscular development.

Bowling (Inner Upper Chest and Front of Shoulders) Start by holding the inwardly rolled AGT down on your left side with your left elbow slightly bent behind you and your right arm across your body. While applying a moderate compression force to the AGT, lift your left arm up and across your body in a sweeping diagonal pattern as far as you can go. By continuing to apply compression, return to the starting position and repeat for 15-20 repetitions on each side for one set.

(Not Illustrated, but refer to photos above) Figure 8’s (Inner Upper Chest and Front of Shoulders) Figure 8’s are a great variation to the bowling exercise that address both symmetrical sides of the body in one continuous fluid motion. Start as above, but instead of returning to the starting position after pressing up with your left hand, immediately roll your right hand down to your right side and press up diagonally to the left and then immediately follow with the left after that. Remember to keep the compression force on the towel through its entire range of motion. To better visualize this exercise, imagine drawing a horizontal figure-8 with the AGT that partially wraps around your body. Do 15 – 20 repetitions for one set.

Pressing Side Arcs (Chest, Front of Shoulders and Core) Holding the rolled AGT out in front of you, create large sweeping arcs from side to side while applying a constant moderate pressing pressure throughout the full range of motion. This exercise can be performed by sweeping the AGT at any elevation so mix up a series of high ones, low ones and horizontal ones to bring a variety of muscle fibers into play. One repetition involves a sweep to the left and then back to the right. Repeat for 15-20 repetitions for one set.

Pressing Vertical Arcs (Chest and Front of Shoulders) (Not Illustrated) Hold the rolled AGT with your arms extended in front of your thighs. Slightly flex your elbows and apply a moderate pressing pressure to the AGT as you trace an extended vertical arc in front of your body from your thighs to a position straight up and over your head. Return to the starting position for one repetition. Repeat for 15-20 repetitions for one set.

Pressing Circles (Chest, Front of Shoulders and Core) (Not Illustrated) Pressing Circles are performed by holding, and compressing, the rolled AGT in front of you as you inscribe horizontal or vertical circles of various sizes in front of you.

(Not Illustrated) Pressing Linear Slides (Chest, Front of Shoulders and Core) Similar exercise motion to the Pulling Linear Slide described earlier. Pressing Linear Slides are performed by holding the rolled AGT in front of your chest and sliding it back and forth across your chest and out as far as possible to each side while maintaining your balance and a moderate pressing force through the entire range of motion. Pretend as if you are sliding the AGT back and forth along a cable horizontally taut in front of you.


15

Pressing Pullovers (Chest, Front of Shoulders, Back) Lay on your back with your head at the edge of a bench or bed and hold the rolled AGT with both hands over your abdomen. Turn the AGT 90 degrees clockwise while keeping your hands fixed so that your left palm is facing down and your right is facing up. Lock your elbows in a slightly bent position and while applying a constant moderate pressing pressure, move the AGT in an extended arcing movement up over your head. Pause at the fully stretched position and then slowly return to the starting position. Complete 15-20 repetitions before turning the AGT in the other direction and continuing with the exercise with your hands in the opposite positions for the same number of repetitions – this completes one set.

Chest and Shoulder Press Down (Front and sides of Shoulders, Chest, Triceps) With the AGT in the Single-Ball Folded Over configuration, grasp the middle with the right hand and hold it up vertically over the right shoulder. Grasp the hanging ends together with your left hand. While resisting with your right arm, pull your left hand s traight down until your right hand is at the same level of your right shoulder. Return to the starting position by pressing with your right hand and resisting with your left. Try to do this slowly so each contraction down lasts 5 seconds, and 3 seconds for the way up. Perform 20 repetitions on each side for one set.


16

AGT Flexibility and Stretching The benefits of flexibility and its contribution to overall well-being are very important. Some of the benefits of limber, flexible joints are: enhanced mobility which can translate into better athletic performance; reduced risk of injury to muscles, tendons and ligaments; recovery speed if injury occurs; and reduction or prevention of chronic back pain. The AGT is a good aid to assist in both Static Stretching and Dynamic Stretching (sometimes called Dynamic Flexibility Training, Active Isolated Stretching, or Active Stretching). Static Stretching involves gently moving into a stretching position and holding for 20 to 30 seconds or until you feel the muscle begin to relax, whereas Dynamic Stretching involves shorter stretching periods (typically 2-5 seconds), but entering the stretched state over multiple repetitions (8-10). Follow these basic guidelines for safe stretching: - Never stretch a cold muscle. - Never bounce. - Never force a stretch. - Never hold your breath.

Before starting any stretching routine, make sure you thoroughly warm up first. It’s better and safer to stretch a warm muscle. Ease yourself into a stretch slowly – o nce you begin to feel the stretch go no further. If it hurts – STOP IMMEDIATELY! Breath slowly and naturally.

V-Stretch and Balance Sitting on a mat wrap the AGT around your feet and holding the ends lean back to raise your feet off the floor and gently squeeze until you feel a slight stretch. Try to hold yourself in this balanced position for at least 20 seconds.

Triceps-Shoulder Stretch Hold one end of the AGT in your right hand behind your head and grasp the other end with your left hand behind your back. Slowly raise your right hand so that your left rises to a point of a light stretch in the shoulder and hold for 20-30 seconds. Slowly return to the starting position, but this time pull down slowly with your left hand until you feel a slight stretch in your right tricep and hold for 20-30 seconds. Change hand positions on the AGT and repeat the sequence so that you stretch both sides equally.

Hamstring Stretch Lying on your back with your right leg bent and foot flat on the floor, loop the AGT around your left foot and raise it to a position that is close to vertical. Gently pull on the AGT until you feel the stretch in your leg and hold for 20-30 seconds. Switch legs and repeat.

Seated Forward Stretch (Hamstrings, Lower Back) Sitting on the floor, loop the AGT around both feet and gently pull on the AGT to ease yourself into a position where you begin to feel the stretch. Hold this position for 20-30 seconds and then relax.


17

Figure-4 Stretch (Hamstrings, Adductors, Lower Back) (Not Illustrated) Sit on the floor in a position similar to the Seated Forward Stretch, but raise and bend your right knee and then lower it out to your right side towards the floor. The sole of your right foot should be flat against your left inner thigh. Loop the AGT around your left foot and gently pull yourself forward into a lightly stretched position and hold for at least 20 seconds before switching leg and AGT positions.

Chest and Front of Shoulder Stretch Grasp the handgrips of the AGT with it behind your back, in either the full length or half-sized configuration. Straighten your elbows and gently pull the AGT upwards and hold the highest position you can maintain for a count of 5 seconds then slowly return to the starting position. Work up to a count of 15 seconds on each stretch. This provides a stretch through the upper back, chest and shoulders and is great for relieving stress that builds up in the upper back and neck areas.

Rear Shoulder Stretch (Not Illustrated) Cross your right arm horizontally across your chest and without rolling your right shoulder forward gently pull it in towards your chest with your left hand positioned just above your right elbow until you feel the stretch in the rear of your right shoulder. Hold this position for at least 20 seconds and repeat on the other side. Neck and Shoulders Stretch (Not Illustrated) While sitting, clasp your hands behind your back as if you were “cracking your knuckles”, straighten your arms and push your shoulders down. Now slowly bend your head down to the right until you feel the stretch up through the left side of your neck and hold for at least 20 seconds before returning your head to the upright position and lowering to the left for the same length of time. Dynamic Quadriceps Stretch From a standing position, place the AGT around the front of the lower right leg, just above the ankle. Grasp both ends of the AGT (single-ball configuration) with your right hand and bend the right knee to 90 degrees while supporting yourself on your left leg and holding onto something stationary for stability. Pull up on the AGT with your right hand and resist (slightly) with your right thigh. Pull as high as you can and hold the top position for a count of 3-5. In the top position, your heel should come as close to your right buttock as possible. You should feel this stretch across the front of your thigh and knee. Return to the starting position but maintain some resistance on the thigh and immediately pull upward back into the stretch. Repeat for 8-10 repetitions and then switch to the left leg. If you find that your balance is very poor, you can also do this exercise while lying on your side on the floor or a bed. Lower Back Stretch (Not Illustrated) Lie on your back and draw your knees to your chest. Wrap your arms around your knees and gently squeeze your knees into your chest and hold for 20 seconds. Release, place your feet flat on the floor and repeat 3-5 times. Upper Back Stretch (Not Illustrated) Sweep both your arms across your chest simultaneously and grab your shoulder blades (this position is similar to hugging yourself). Lower your chin towards your chest, round your shoulders forward and breath deeply for 20 seconds. Cobra Stretch (Lower Back and Abs) (Not Illustrated) Lie prone on the floor (chest down) and place your hands flat on the floor at a position just about under your shoulders. Slowly press your upper body off the floor while keeping your hips firmly planted on the floor. When you feel the stretch, hold for 5 seconds then lower yourself for one repetition - work up to 10 repetitions. Try to reach the point where you can mostly straighten your arms without locking them. Perform this stretch in conjunction with other abdominal exercises. Cat Stretch (Chest and Upper Back) (Not Illustrated) Get on your hands and knees in the crawling position. With your knees stationary, lower yourself backwards so that your head and chest move towards the floor. Slide your hands forward on the floor as if you were reaching over your head and stick your buttocks in the air. You should feel the stretch in your chest and upper back. Hold this position for at least 20 seconds, return to the starting position or directly into the Cobra S tretch position.


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COMPLEMENTARY CALLISTHENICS AND BODY WEIGHT EXERCISES While the AGT perfectly complements exercise routines that utilize various pieces of equipment, the true convenience of the AGT comes into play when other equipment is not conveniently available – as is often the case while travelling. With the AGT and some complementary callisthenics and body weight exercises described below, you can execute a variety of full body balancing workouts quickly and effectively. Additionally, you will easily be able to work areas of your back, shoulders and arms – areas that are notoriously difficult to target without specialized equipment outside of the gym.

LEGS Lunges (Thighs and Glutes) Stand with your feet parallel and hip width apart with hands on your hips and make a big step forward with your right leg. Keeping your back straight and head up, lower yourself so that your right thigh ends up parallel to the floor. Make sure your forward leg’s knee does not move over past that foot’s toes as this will cause unnecessary stress on your knee. Push yourself back to the standing position through your right heel and repeat the movement with your left leg stepping forward. Repeat 15-20 times with each leg for one set. Wide Stance Squat (Quads, Adductors, Glutes, Hamstrings) Stand with your feet slightly wider than shoulder width, toes angled outward (but not uncomfortably so) and your hands either on your hips or extended straight out in front of you for a counter balance. Keeping your head up and your back in its natural alignment, bend at the knees and hips (as if you were sitting back in a chair) and lower yourself until your thighs are parallel to the floor, pause and return to the starting position for one repetition. While doing this exercise, make sure your knees are pointing in the same direction as your feet and that your knees do not extend beyond your toes. Repeat for 15-20 repetitions for one set.

Quad Resisted Leg Curl (Quads and Hamstrings) Lying in the prone position (face down) on the floor or a bench with your hands under your chin (palms down), bend both legs at the knee to the 90 degree mark (bottoms of feet towards the ceiling) and cross your feet at the ankles – this is the starting position. Press your ankles against one another to develop isometric tension, and then lower both feet to the floor until the toes of your lower foot touch the floor. Continue pressing and resisting as you curl your legs back to the starting position. During this exercise, the leg associated with your lo wer foot will work the hamstrings and the leg associated with your upper foot will work the quadriceps. Complete 20 repetitions and then switch feet for 20 to complete one set.

Step-Ups (Glutes, Quads, Hamstrings) Facing a stable bench or chair with a seating platform no higher than your knees, place your right foot on it and while keeping your back straight use that leg to step up onto stand on it. Step back down with your left foot first as you return to the starting position for one repetition. Repeat 10-20 times then switch lead legs for the same number of repetitions for one set. This exercise can be done on a set of stairs by taking two steps at a time.

Standing Toe Touches (Hamstrings, Glutes) Standing with your legs straight but without locking your knees and keeping your back mostly straight and head steady slowly bend at the waist to lower your hands towards your toes. If you can’t reach your toes, lower yourself only to the point where you feel the tension, pause, and then return to the standing straight position. Complete 15-20 for one set.

CHEST Push-Ups (Press-Ups) (Chest, Triceps, Shoulders) One of the best exercises for the chest, arms and shoulders. While doing press-ups, remember to keep your back straight and your head in its natural alignment (looking down). Perform different sets with varying hand positions for varied muscle fiber activation: normal (hands just over shoulder width), wide and narrow (more triceps focus). Another variation includes elevating your feet on a chair or bench to focus on the upper chest. Also, try elevated press-up handgrips (available in sporting goods shops) for added stretch and/or comfort. Perform repetitions until failure.


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BACK Pull-ups (Upper Back, Biceps) Requires a chinning bar, sturdy tree branch or playground apparatus. Extend your arms overhead and take a wide overhand, or a shoulder-width underhand grip and pull yourself up until your chin is level with the bar. Slowly lower yourself to the starting position. Repeat until failure. Lacking a sturdy bar, try pulling your chest up to the underside of a sturdy and steady table while gripping its top surface with your hands wrapped around the edge. Your extended body underneath the table should remain straight and rigid throughout the exercise.

CORE Bicycle Crunch (Abs, Obliques, and Hip Flexors) Lie on your back with your hands by your ears and raise your feet, head and shoulders slightly off the floor for the starting position. Bend and raise your left knee towards your chest while at the same time twisting your torso until your right elbow touches your left knee. Extend your left leg while raising the right knee and twisting until you touch your left elbow to your right knee for one repetition. Repeat continuously without resting for 20 repetitions to each side. Reverse Crunch (Lower Abs) Lie on your back with your knees bent 90 degrees, your feet flat on the floor, hands slightly out from your sides, palms down. Slowly curl your knees up over your chest – your backside lifts off the ground – pause and squeeze your abs. Slowly return to the starting position and repeat. Keep your abdominals tight throughout entire motion. Do 20. Alternating Superman (Lower Back, Hamstrings) Lie facedown on the floor, legs shoulder width a part, toes pointed, with your hands extended out past your head as you face the floor. Slowly lift an alternating leg and arm (i.e., left leg and right arm) and hold for a couple of seconds before returning and lifting the other set of limbs. Alternate until you complete 10-15 lifts on each side for one set. * * *


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SAMPLE AGT TRAINING ROUTINES - The following routines are merely samples, they are not personal recommendations; if you undertake any of these workouts you do so entirely at your own risk. - The following routines are designed with a range of exercises of varying difficulties. Specific exercise substitution is recommended if certain movements are difficult to perform. - Vary your exercise routine periodically with exercise substitutions, overall routines, and/or activities. All workout routines should adhere to the following pattern: 1) Warm-up (light cardio combined with very low intensity exercises similar to those motions that will follow.) 2) Lightly stretch the areas of focus for the workout (Dynamic or Static) 3) Work out 4) Cool-down (Light exercise activity and stretching again)

AGT ROUTINES TO COMPLEMENT AEROBIC TRAINING Adding just 5-10 minutes of complementary AGT exercises to the end of your existing aerobic activity will help you create a more defined and balanced body. The following AGT circuit routines are designed to keep your heart rate up while focusing on other areas of your body in order to create a more balanced full-body workout. Go through a circuit 1-3 times resting one minute between each. Walking (Running) or Elliptical 1. Alternating Lat Pull 2. Kayak Row 3. Lateral Raise

4. Tri-Resisted Curl 5. Pressing Figure 8’s 6. Pressing Linear Slides

Stationary Cycling 1. Front Lat Pull 2. Punching Torso Twist 3. Crawl Stroke

4. Tri-Resisted Curl 5. Pressing Figure 8’s 6. Pressing Arcs

Rowing Machine 1. Torso Twist 2. Triceps Extension 3. Pressing Arcs

4. Bowling (or Figure 8’s) 5. Crunches 6. Push-ups

7. Toe Touches 8. Press-ups 9. Reverse Crunches

7. Toe Touches 8. Push-ups 9. Crunches

SAMPLE SPORTS SPECIFIC ROUTINES Sports activities require balance, coordination and the transfer of power through a well-stabilized core. Add the following sports specific routines on to any existing physical fitness program you currently follow to help develop the power transfer, flexibility, coordination and control that will be beneficial for enhanced play in the specified sport. Tennis / Racquet Sports 1. Punching Torso Twist 2. Thumb Hook Axe Chop

3. Pressing and Pulling Arcs 4. Kayak Row

5. Lunges 6. Seated Forward Stretch

Golf 1. Punching Torso Twist 2. Close Grip Lateral Raise

3. Wrist Curls (and Rev. WCs) 4. Kayak Row


Baseball / Softball / Cricket 1. Punching Torso Twist 2. Thumb Hook Axe Chop

3. Pressing Figure 8’s 4. Close Grip Pulling Arcs


Swimming / Water Sports 1. Punching Torso Twist 2. Thumb Hook Axe Chop

3. Kayak Rows 4. Knee Resisted Curls

5. Pressing and Pulling Arcs 6. Seated Forward Stretch


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FAST TOTAL BODY ENERGIZER For a good routine before breakfast on those busy mornings, start with a 3- 4 Minute Warm-up session (mixture of Jumping Jacks, jogging in place, arm circles, etc.), and then perform one set (20 repetitions) of each the following as a circuit. Rest only long enough between exercises to reconfigure the AGT, if necessary. Feel free to substitute exercises either for necessity or variety. 1. Alternating Lateral Pull 2. Front Lat Pull 3. Punching Torso Twist 4. Lateral Raise

5. Kayak Row 6. Thumb Hook Axe Chop 7. Pressing Linear Slides 8. Tri-Resisted Curls

9. Lunges 10. Toe Touches 11. Push-ups 12. Bicycle Crunches

TIME CRUNCH UPPER BODY & LOWER BODY WORKOUTS The following sample circuit-based routines are designed to give your upper body and lower body thorough general conditioning workouts. The AGT is not used in all these exercises, however, the important factor is that these routines can be performed almost anywhere. They will help you stay committed to your training and help keep you in shape while travelling or when you need a fast replacement for that missed trip to the gym. They can be performed individually on alternate days or, if performed together, provide a longer full-body workout. Perform the exercises in quick succession, resting less than 20 seconds to reconfigure the AGT if necessary. Rest no more than two minutes between each circuit. Remember to move slowly and to flex and squeeze the muscles throughout the entire range of motion. Perform each circuit twice if you are a beginner. For those with a higher level of fitness, the circuits can be performed a third time.

Upper Body Routine

Remember to start each workout with a light warm-up session and to include stretches for the area that you are going to work. Exercise Focus Area Repetitions Chest-Shoulder Stretch * Chest, Upper Back, Shoulders 10-15 Push ups (Press ups) Chest, Arms, Core 10-20 Front Lat Pull Back, Back of Shoulders 20 Each Side Chest & Shoulder Press Down Chest, Shoulders, Triceps 20 Each Side Lateral Raise Sides of Shoulders 20 Each Side Punching Torso Twist Shoulders, Back, Arms, Chest, 20 Each Side Core Tri-Resisted Curl Biceps, Triceps 20 Each Arm Sliding Linear Press Chest, Front of Shoulders, Core 20 Each Side Kayak Row Back, Shoulders, Core 20 Each Side Bicycle Crunch (Twisting AGT Abs, Obliques 20 Each Side Assisted Crunches**)

Lower Body Routine

Remember to start each workout with a light warm-up session and to include stretches for the area that you are going to work. Exercise Focus Area Repetitions Dynamic Quad Stretch * Quads 20 (20 Each Leg) Seated Forward Stretch * Hamstrings, Lower Back 10-15 Wide Stance Squat Quads, Adductors, Glutes 20 Each Leg Lunges Quads, Glutes, Calves, Hamstrings 20 Each Leg Unilateral Toe Press Calves 20 Each Leg Step-up Quads, Hamstrings, Glutes, Calves 20 Each Leg Quad Resisted Uni-Leg Curl Hamstrings, Quads 20 Each Leg Alternating Superman Lower Back 20 Bicycle Crunch (Twisting AGT Abs, Obliques 20 Each Side Assisted Crunches**) Toe Touches Hamstrings, Glutes 20 * Part of warm-up routine ** Easier option for some


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WEIGHT TRAINING WORKOUT ENHANCERS (FOR ADVANCED TRAINERS) The AGT is the perfect hardcore gym companion. Used as an active stretching and training tool with weights, the AGT will help you condition your muscles, increase your flexibility and increase your functional strength gains during isolation exercise workout sessions. It is also a great way to burn additional calories and achieve greater hardness and definition (“cuts”) in your muscles especially if you if your goals are for improved body weight reduction, or fat loss, or if you simply want to “harden up” the muscle mass that you have already obtained by weight training. Start by adding one exercise for each muscle group but do this only during the last two sets for that particular body part (e.g. biceps) exercise. After a week or two, add another AGT exercise to the muscle group in the same pattern. You can build up to a maximum of three AGT exercises for each muscle group exercised. More than this will not permit sufficient recovery between sets to overload your muscles. Remember the AGT is not primarily designed to be a “mass”-producing producing device, but it will definitely help you maintain the mass that you have achieved with weights, and it will provide greater hardness, a nd muscle separation than you’ll achieve with the weights alone. Many AGT exercises can be performed before workouts as part of a dynamic stretching warm-up session; during workouts either between sets or exercises; or after workouts as a cool-down and stretching session. It can also be used as a finishing touch to your regular workout to address smaller stabilizing muscles. Remember to flex and squeeze the muscles throughout the entire range of motion. Try the following sample additions worked into your routine. The weight training exercises listed here are identified by some commonly known names and the exercise descriptions are not described in this book. If you are unfamiliar with these terms or the exercises, please refer to a qualified exercise instructor. Sample Weight Training Workout Enhancers Back Workouts If you do these: Warm-up

Work in these:

At this point:

Punching Torso Twist

40 to each side as part of warm-up

Overhead Side Stretch

5-10 to each side for post warm-up stretch

One-arm Dumbbell, Barbell or T-bar Rows

Knee Rows

20 after each of the final 2 sets

Deadlifts, Seated Cable or Machine Rows

Kayak Rows

“

Lat Pull Downs or Chin-ups (Pull-ups)

Front Lat Pulls

“

Upright Rows or Shrugs

Alternating Upright Rows

“

Cool-down


40 to each side during cool-down



Chest-Shoulder Stretch

10-15 for post warm-up stretch

Flat Bench Press (or Flys), Cable Crossovers or Dips

Chest and Shoulder PressDown

20 to each side after each of the final 2 sets

Incline Press (or Flys)

Pressing Pullovers

20 in each arm position after each of the final 2 sets

Pec Dec Flys

Pressing Vert. Arcs

20 after each of the final 2 sets

Cool-down Shoulder Workouts

Pressing Linear Slides

40 to each side during cool-down

Warm-up

Alternating Vertical Presses


Military Presses or Alternating Dumbbell Presses

Alternating Vertical Presses


Dumbbell or Machine Lateral Raises

Lateral Raises

“

Front Raises or Upright Rows

Front Shoulder Raises

“

Bent-over lateral raises or pec dec rear delt laterals

Pulling Linear Slides

“

Cool-down Arm Workouts

Kayak Rows

40 during cool-down

Warm-up

Tri-Resisted Curls

20 with each arm as part of warm-up


20 to each side after 3 set completion of each arm exercise

Triceps Press Downs, Skull Crushers or Dumbbell Kickbacks

Unilateral French Press


Triceps Extensions, Close Grip Bench Press or Triceps Dips

Bent-Over Triceps Extension

“

Barbell/dumbbell Curls, Incline Curls, Scott Curls, or Preacher Curls

Tri-Resisted Curls (Reverse Grip) or Hammer Knee Curl

“

Chest Workouts Warm-up

Wrist Curls, Rev Wrist Curls © 2003-05 F4 Fitness. All rights reserved.

Two sets of 20 each arm during cool-down 23

6-PACKS: FOCUSED EXERCISE ROUTINES The following short exercise programs each contain 6 exercises that focus on natural strength, flexibility and balanced muscular development for a specific area of the body. These programs are purposely designed as adaptable building block components for customised workouts. Each 6-Pack can be performed as a circuit or as a multiple set training program. (Performed as a circuit, only one set of each exercise is performed in rapid succession until the circuit is complete; whereas in multiple set training, multiple sets of one exercise are completed before moving on to the next exercise.) Try these programs alone or combine them for an individualized program that works for you. Some examples might include: 1)

Select Combination Sets Chest and Back (Days 1 and 4); Arms and Shoulders (Days 2 and 5); Legs and Core (Days 3 and 6)

2)

Full Body Circuit Entire set of 6-Packs performed once as a circuit in straight succession for an intense full-body stretching, strengthening and aerobic workout (recommended for only for those presently in good p hysical condition).

3)

Body Part Specific Warm-up or Cool-downs One 6-Pack circuit inserted into your normal weight-training schedule as a focused warm-up or to cool-down and limber up once the weights are at rest.

To get the most benefit from these routines, follow these guidelines for either circuit or multiple set training: Circuit Perform one set of each of the exercises in succession, resting no more than the time to reconfigure the AGT if necessary and perform at least two circuits during any exercise session, resting no more than 2 minutes between circuits. Multiple Set Training Perform two or three sets of each exercise before moving onto the next one. Rest only about 20 seconds between sets and only about 20 seconds or the time required to reconfigure the AGT between exercises. Chest Exercise Chest and F. Shoulder Stretch & Cat Stretch Punching Torso Twists Pressing Linear Slides Figure 8’s Chest and Shoulder Press Downs Press-Ups (Various)

Back Repetitions/Set 3-5 30 Each Side 20 Each Side 20 20 Each Side Until Failure

Arms Exercise Tri Shoulder & Chest and Fr Shoulder Stretch Tri-Resist Curl (& Rev) Wrist & Rev Wrist Curl Triceps Extension Knee Hammer Curl Unilateral French Press

Leg Resisted Seated Row

Repetitions/Set 3 - 5 Each Side 30 Each Side 20 Each Side 20 Each Side 20 Each Side 10 w/ Each Leg

Shoulders Repetitions/Set 3 - 5 Each Side 20 Each Side 20 Each Side 20 Each Side 15 Each Leg 20 Each Side

Legs Exercise Figure 4 Stretch & Dynamic Quad Stretch Lunges Step-ups Unilateral Toe Press Quad Resisted Leg Curl Wide Stance Squat

Exercise Overhead Side Stretch & Upper Back Stretch Punching Torso Twists Front Lat Pull Thumb Hook Axe Chop Kayak Row

Exercise Neck and Shoulder & Rear Shoulder Stretch Lateral Raise Pulling Linear Slides Alt. Vertical Press Alt. Upright Row Punching Torso Twists

Repetitions/Set 3 - 5 Each Side 20 Each Side 20 Each Side 20 Each Side 20 Each Side 30 Each Side

Core Repetitions/Set 3 3 Each Leg 20 Each Leg 20 Each Leg 20 Each Foot 20 Each Side 20

Exercise Lower Back, Cat and Cobra Stretches Kayak Row Alternating Superman Crunch Bicycle Crunch Punching Torso Twists

Repetitions/Set 3 – 5 of each 20 Each Side 20 Each Side At least 20 At least 20 30 Each Side

Always remember to warm-up thoroughly. © 2003-05 F4 Fitness. All rights reserved.

24

NOTES


25

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