Martial Arts Fitness Manual

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BODY BASIC FITNESS
TRAINING MANUAL
THE HOME EDITION

Disclaimer
You must get your physician's approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have
any medical condition or injury that contraindicates physical activity. This program
is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their limits.
Before practicing the exercises in this book, be sure that your equipment is well-
maintained, and do not take risks beyond your level of experience, aptitude, training
and fitness. The exercises and dietary programs in this book are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician.
Don't lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don't
perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always
ask for instruction and assistance when lifting. Don't perform any exercise without
proper instruction. Always do a warm-up prior to strength training and interval
training.
See your physician before starting any exercise or nutrition program. If you are
taking any medications, you must talk to your physician before starting any exercise
program, including BodyBasic Home Fitness Training. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.
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 ie. Have a
large gut or other body part, or if you are over 30 years old. Please discuss all
nutritional changes with your physician or a registered dietician. If your physician
recommends that you don't use BODY BASIC FITNESS TRAINING, please do not
use this program.
Copyright (c) 2007-2008 IRON GUARD FITNESS, LLC.
(c)IRON GUARD FITNESS LLC. www.MMAFitnessTraining.com
www.MMAFitnessTraining.com

Table of Contents
Disclaimer.....................................................................................................................................2
Table of Contents.......................................................................................................................3
Body Basic Fitness Training for Busy Men and Women.........................................................4
Body Basic Program Equipment Requirements....................................................................4
Body Basic Strength + Fitness Workouts: Weeks 1...........................................................5
Body Basic Cardio Conditioning Workouts: Weeks 1..........................................................7
Body Basic Strength + Fitness Workouts: Weeks 2..........................................................8
Body Basic Cardio Conditioning Workouts: Weeks 2........................................................10
Body Basic Strength + Fitness Workouts: Weeks 3..........................................................12
Body Basic Cardio Conditioning Workouts: Weeks 3.........................................................14
Body Basic Strength + Fitness Workouts: Weeks 4..........................................................15
Body Basic Cardio Conditioning Workouts: Weeks 4.........................................................17
Body Basic Strength + Fitness Workouts: Weeks 5..........................................................18
Body Basic Cardio Conditioning Workouts: Weeks 5.........................................................20
Body Basic Strength + Fitness Workouts: Weeks 6.............................................................21
Body Basic Cardio Conditioning Workouts: Weeks 6...........................................................23
About David SMIT....................................................................................................................24
(c)IRON GUARD FITNESS LLC, www.MMAFitnessTraining.com
www.MMAFitnessTraining.com

BODY BASIC FITNESS TRAINING FOR BUSY MEN
AND WOMEN
This is the first ever fitness program designed for busy men and women that can
be performed anywhere with little equipment. This program can be used by the high
performing business man or women, the everyday hardworking stay at home parent,
and even a high performing athlete that is looking for that little edge to their
training and performance.
This program is guaranteed to deliver the fitness results you desire and the
method to this program is based on the scientifically validated philosophy of the
IRON GUARD FITNESS team. By completing less than 3 hours per week of total
fitness training time, yes that is just 3 hours or less per week, you will achieve the
following highly sought after results: You will be stronger, faster, have greater
endurance, become leaner, harder and create an attitude towards health, fitness
and performance that is relentless and uncompromising.
We wish you only the best in your health and fitness endeavors.
David SMIT, M.Sc., CSCS and the team at IRON GUARD FITNESS
BODY BASIC FITNESS TRAINING
EQUIPMENT REQUIREMENTS
Training at home or training in the comfort of a personal studio has its advantages.
These include quick and easy access, relaxed environment, and one that requires
limited space and equipment.
We have designed this program so that limited equipment is one of those key
advantages to becoming successful in the Body Basic Fitness Training Program.
What's required are the following pieces of equipment:
- several dumbbells
- skipping rope
- band to assist in pull-ups
- pullup bar (door or wall mounted)
- steel or aluminum pipe to sit on two chairs (for inverted rows exercise).
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BODY BASIC STRENGTH AND FITNESS
WORKOUTS - WEEK 1
Workout # 1
Warm-up:
- 5 pushups
- 5 sit-ups
- 5 air squats
- 15 jumping jacks
- Continue the sequence for 7 minutes.
Circuit:
- 10 push-ups
- 10 inverted rows
- 15 air squats
- 12 burpees
- Complete 12 minutes of this session, resting 30 seconds between each
exercise.
Workout # 2
Warm-up:
- 15 split jumps
- 15 calf raises
- 15 situps
- Repeat for 8 minutes.
1. Raised feet push-ups
- perform 12 reps of each exercise
2. Bulgarian lunges
- rest 1 minute after each round
3. Running DB press
- rest 30 seconds between exercises
4. Bench dips
- perform 4 rounds
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Workout # 3
Warm-up: bike, jog, or row for 8 mins.
Set 1:
- jumping jacks
- burpees
- perform each exercise 30 seconds each and repeat for 6 rounds
Set 2:
- Mountain climbers
- Bootstrappers
- Perform each exercise 30 seconds each and repeat for 4 rounds
Set 3:
- Push-ups
- Dumbbell (DB) squat push press
- Perform each exercise 30 seconds each and repeat for 3 rounds.
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BODY BASIC INTERVAL WORKOUTS - WEEK 1
Workout # 1
10 minute warmup on a bike, rower, or running
Perform 8x 30 second hill sprints (find a hill close to your house), jogging down the
hill easily to recover
3 - 4 minute cooldown + stretching
Workout # 2
10 minute warm-up on a bike, rower or running
Perform 2 sets of (4 x 45 seconds hard 30 seconds easy effort)
You should be moving on the easy efforts but they should be light.
Rest 2 minutes between sets
3-4 minute cool-down + stretching.
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BODY BASIC STRENGTH AND FITNESS
WORKOUTS - WEEK 2
Workout # 1
Warm-up: 5 minutes of rope skipping
Set 1
- jumping jacks
- split jumps
- star jumps
- burpees
- perform 30 seconds of each exercise and complete 4 rounds
1. Diamond push-ups
- 5 halfers
- 5 full
- 7 halfers
- 7 full
Rest 90 seconds after completing the 7 full pushups and then complete the
same sequence for regular pushups, rest 90 seconds and then complete a set
of wide push-ups.
2. Pull-ups
- Perform a total of 20 pullups broken into sets of 3-5 repetitions.
- Rest as much as needed between sets.
Workout # 2
Warm-up: Rope skipping 5 minutes (40 seconds on and 20 seconds off repeat 5 x)
1. 1/4 push-ups: 4 x 30 seconds on 30 seconds off
2. Mountain climbers: 4 x 30 seconds on 30 seconds off
3. Walking lunges: 4 x 60 seconds on 30 seconds off (add weights for more
challenge.)
4. Pull-up ladder: Perform a 5 minute ladder in singles. Ie. Do 1 rep,rest 10
seconds, do 2 reps, rest 20 seconds, do 3 reps, rest 30 seconds and continue
until your form deteriorates. Peform ladders up to at least 3 reps. If you
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cannot perform 3 reps with bodyweight, utilize a band to assist (view video
for assistance.)
Workout # 3
Warm-up:
- 15 air squats
- 15 sit-ups
- 15 regular pushups
- 10 lying reach overs per side
- Perform the above for a total of 6 minutes.
1. Pull-up ladder - perform ladders for a total of 6 minutes, count the total
number of reps completed.
2. Lunges + Squat: 5 x (30 seconds lunges + 30 seconds squats), resting for 1
minute between sets.
3. Push-ups + Dips: 4 x (10 Push-ups + 10 Dips), resting for 30 seconds between
sets.
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BODY BASIC INTERVAL WORKOUTS - WEEK 2
Workout # 1
10 minute jog warm-up
15 minutes of the following
- 10 second sprint/50 second jog
Repeat for 15 minutes
Workout # 2
10 minute jog warm-up
8 x 1 min hard run/bike/row, followed by 30 seconds walking.
3-4 minute cooldown.
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