STOP! Before you read this book you need to check this out… The ‘Your Body is Your Gym’ Bonus Pack This bonus pack is the shortcut to your success with this book, and it’s 100% free. Inside your bonus pack you’ll get access to: - Recipes for supercharging your results - An extra Ab Blaster workout routine - Your 6 Pack Food Grocery List Check it out. Click here. Thanks! Peter Paulson Copyright: Published in the United States by Peter Paulson / © Peter Paulson All rights reserved. No part of this publication may be reproduced, stored in retrieval system, copied in any form or by any means, electronic, mechanical, photocopying, recording or otherwise transmitted without written permission from the publisher. Please do not participate in or encourage piracy of this material in any way. You must not circulate this book in any format. The author does not control or direct users’ actions and is not responsible for the information or content shared, harm and/or actions of the book readers. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the author’s intellectual property. If you would like to use material from the book (other than just simply for reviewing the book), prior permission must be obtained by contacting the author. Thank you for your support of the author’s rights. Several of the images in this book were taken from www.EverKinetic.com under accordance with the Creative Commons Act. No changes were made to these images and they were used in accordance with the Creative Commons Public Licence. Contents Introduction Why Bodyweight Training? Workout Anywhere & Anytime Get the Abs You Always Wanted Stop the Injury Cycle Build Lean, Hard Muscle While Burning Fat Save Money Building The Body You Want Steps to Ensure Your Success Your Guide to Nutrition Excerpt from The 6 Pack Chef Example Recipes Bacon Avocado Omelette Scallop & Vegetable Kabobs Shrimp Stir Fry Garlic Baked Tilapia Program Overview Week by Week Program Overview The Movements Abdominal & Core Exercises Plank Side Plank Crunches Arms Extended Crunch Leg Raises Toe Touchers Side Jack-knife Ab Hold Back Exercises Under Table Row Back Extension Superman Bicep Exercises Bicep Towel Curls Chest Exercises Push Up Incline Push Up Push Up with Twist Diamond Push Up Side to Side Push Up Spiderman Push Up Forearm Exercises Towel Twist Leg Exercises Air Squat Reverse Lunge Glute Bridge Single Leg Glute Bridge Calf Raises Jump Squats Jumping Lunges Pistol Squat Shoulder Exercises Pike Push Up Shoulder Rotations Hindu Press Up Wall Shoulder Press Tricep Exercises Wall Press Advanced Wall Tricep Press Explosive Tricep Press Cardio Mountain Climbers High Knees Burpees Skipping Star Jumps The 8 Week Routines Program Beginner Week 1 Session 1 Session 2 Session 3 Session 4 Week 2 Session 1 Session 2 Session 3 Session 4 Week 3 Session 1 Session 2 Session 3 Session 4 Week 4 Session 1 Session 2 Session 3 Session 4 Week 5 Session 1 Session 2 Session 3 Session 4 Week 6 Session 1 Session 2 Session 3 Session 4 Week 7 Session 1 Session 2 Session 3 Session 4 Week 8 Session 1 Session 2 Session 3 Session 4 Intermediate & Advanced Week 1 Session 1 Session 2 Session 3 Session 4 Week 2 Session 1 Session 2 Session 3 Session 4 Week 3 Session 1 Session 2 Session 3 Session 4 Week 4 Session 1 Session 2 Session 3 Session 4 Week 5 Session 1 Session 2 Session 3 Session 4 Week 6 Session 1 Session 2 Session 3 Session 4 Week 7 Session 1 Session 2 Session 3 Session 4 Week 8 Session 1 Session 2 Session 3 Session 4 Introduction Hi, I just want to say thank you for buying my book, I’ve worked long and hard on this in order to make it of absolutely phenomenal value to you and I can’t wait to go on this journey with you. Before we dive into the book and get started I want to take a few moments to just mention one or two quick points. Clients, friends and family members often ask me if fitness is really “all that important” and after I fight the urge to give them a reality check in the form of a slap I calmly explain the following… Your health and fitness is arguably the most important aspect of your life. By living a healthy life you are basically wearing a Kevlar vest towards the majority of life’s bullets. Not only does it protect you from physiological dangers such as heart disease and diabetes, but it also protects you psychological health. Regular exercise and a healthy diet have been shown to reduce stress, reduce anger and reduce tensions, but that’s not all, it’s also shown to improve your sleep quality and your massively increase your happiness in life. So, yes, health and fitness really is “all that important.” What a healthy lifestyle looks like to each individual person differs massively but for the majority of us it means eating well most of the time and exercising regularly. We all have our own reasons for wanting to be in better shape and be healthier, and whatever your reasons are I applaud you. The simple act of picking up this book shows you’re more dedicated towards your health, life and wellbeing than the vast majority of people. But as you have picked up this book I want to let you know what to expect by reading and implementing the advice presented. In this book I will be covering the following topics: - The benefits of bodyweight training and why it’s an excellent choice - How to build the body you want - Nutritional and dietary advice, plus sample recipes - An 8 week body re-composition plan to get you in your best shape ever - 40 images of the exercises you need to perform during the 8 week plan And much, much more. If you go through this book and implement what I suggest then I guarantee that you will see incredible results. The leading reason for people not succeeding in reaching their health and fitness goals is they slack off - don’t be that person. Follow the 8 week program and stick to it, each week is designed for a specific reason and ignoring them will lead to poorer results. To date I’ve written three #1 bestselling books and my rationale for this book is that I feel it’s something the market needs. I wanted to focus on a book about bodyweight training as it removes any barriers that people may have towards working out – cost of a gym membership, lack of time etc.- it is my hope that this book will encourage more people to exercise, and ultimately live a better life. Don’t get me wrong, gyms are great and I would never say otherwise but I know they’re not for everyone and I particular love bodyweight training for a number of reasons that will be discussed later. Anyway, I think I have talked long enough, so it’s time to dive into the book and change your body, life and health. Enjoy. Your friend, Peter Paulson