The Complete Idiot's Guide to Knockout Workouts for Every ShapeIllustrated

by Hagerman, Ed.D., Patrick S.

• ISBN13: 9781592575435
• ISBN10: 1592575439
• Format: Paperback
• Copyright: 2006-11-07
• Publisher: DK Publishing, Inc.

Summary

What was your new year's resolution this year? it was to get into shape, right? Well, you're not alone. Getting into shape is a goal most of us have . . . yet we have no idea how to go about it. Luckily, it's easier than you thought. in fact, you can do it in only three simple steps. Ready? Here we go. Step one: pick up this book. Step two: bring it up to the register. Step three: lift it to your eyes and turn pages. Repeat. See how easy it was? With The Complete idiot's Guide to Knockout Workouts for Every Shape illustrated, you'll be on the right track to fitness in no time, whether you're a former athlete looking to get back into a workout regimen or a novice interested in improving your looks - and your health - for the first time. in The Complete idiot's Guide to Knockout Workouts for Every Shape illustrated, author and fitness expert Patrick S. Hagerman, Ed.D., provides comprehensive information and customized workout plans for everyone, no matter your age, ability level, or physical condition.

Author Biography

Patrick S. Hagerman, Ed.D., is clinical assistant professor of exercise and sport science at the University of Tulsa. Named Personal Trainer of the Year for 2002 by the National Strength and Conditioning Association, he is an NSCA-certified personal trainer and strength and conditioning specialist, and a certified coach for USA Weightlifting and USA Triathlon. He is the author of The Complete Idiot-'s Guide-« to Body Sculpting and The Complete Idiot-'s Guide-« to Core Conditioning, in addition to other fitness books.

Table of Contents

Part 1: Foundations for a Knockout Body	2	(34)
Just What Is a Knockout Workout?	4	(6)
We Aren't Talking About Boxing	6	(1)
A Prescription for Exercise	6	(1)
Getting Fit Has to Fit	7	(1)
Age Doesn't Matter	8	(1)
At Home or on the Road	9	(1)
Different Strokes for Different Folks	10	(8)
What's Your Body Type?	12	(1)
Changing Your Genetics	13	(1)
What About Metabolism?	13	(2)
Turning Fat into Muscle and Muscle into Fat	15	(1)
Three Ways to Shape Your Body	15	(3)
Bigger	16	(1)
Stronger	16	(1)
More Defined	17	(1)
Building Your Knockout Workout	18	(10)
Change Your Workout	20	(1)
Forward, Backward, and Sideways	20	(1)
All the Puzzle Pieces	21	(3)
The Schedule	21	(1)
So Many Exercises, So Little Time	22	(1)
On the Level	22	(1)
Repeated Fun	23	(1)
Setting Yourself Up	23	(1)
Not Too Little, Not Too Much	23	(1)
The Right Equipment	24	(1)
Moving Forward	24	(2)
You've Arrived	26	(2)
Knock Their Socks Off	28	(8)
What's Your Game Plan?	30	(1)
Basic Workout Plans	31	(3)
Banish That Belly	31	(1)
Leave That Fat Behind	32	(1)
Saddlebags Are for Horses	32	(1)
Definition Beyond the Dictionary	32	(1)
Lifting for Upper-Body Strength	32	(1)
Pushing for Lower-Body Strength	33	(1)
Gearing Up for Pregnancy	33	(1)
Reclaiming Your Body After Pregnancy	34	(1)
Stable Core for a Strong Back	34	(1)
Incredible Abdominals	34	(1)
Staying Motivated	34	(1)
Working with a Pro	35	(1)
Part 2: The Well-Rounded Approach	36	(38)
The Cardio Component	38	(12)
Time to Burn Some Fat	40	(1)
A Daily Dose	40	(1)
Faster vs. Harder	41	(3)
Calculate Your Heart Rate Training Zone	41	(2)
Calculate Your Rate of Perceived Exertion	43	(1)
Machines, Classes, and the Great Outdoors	44	(3)
Machines for Every Movement	45	(2)
Aerobic Classes	47	(1)
Take It Outside	47	(1)
Which Comes First, Time or Intensity?	47	(1)
Intensity Before Time	48	(1)
Time Before Intensity	48	(1)
Cooling Down	48	(2)
Stretching It Out	50	(16)
Fitness Is Flexible	51	(1)
Stretching the Rules	52	(2)
What to Stretch	53	(1)
When to Stretch	53	(1)
How Long to Stretch	54	(1)
A Simple Stretching Plan	54	(1)
Abdominals	55	(1)
Inverted Superman	55	(1)
Twisted Cross	55	(1)
Ball Arch	55	(1)
Chest	56	(1)
Double Pull	56	(1)
Tabletop	56	(1)
Lying Reach	56	(1)
Back	57	(1)
Headrush	57	(1)
Pullback	57	(1)
Cat	57	(1)
Shoulders	58	(1)
Turnaround	58	(1)
Crosspull	58	(1)
Anchored Lean	58	(1)
Biceps	59	(1)
Thumbs Down	59	(1)
Twisters	59	(1)
Triceps	60	(1)
Back Scratch	60	(1)
Reach Around	60	(1)
Hips and Butt	61	(1)
Diagonal	61	(1)
Knee Squeeze	61	(1)
Pretzel	61	(1)
Thighs	62	(1)
Diamond	62	(1)
Quad Step	62	(1)
Side Skate	62	(1)
Hamstrings	63	(1)
Standing Toe Touch	63	(1)
Single Leg Reach	63	(1)
Lying Leg Pull	63	(1)
Calves	64	(2)
Wall Press	64	(1)
Curb Drops	64	(2)
Eating Exercises	66	(8)
Calories in and Calories Out	68	(1)
Fill 'Er Up	68	(3)
Carbohydrates	68	(1)
Proteins	69	(1)
Fat	70	(1)
On Top of That	71	(1)
Have a Drink	71	(1)
Eat Like an Egyptian	72	(1)
Ask an Expert	73	(1)
Part 3: Putting Your Muscles to Work	74	(163)
The ABCs of Abdominals	76	(16)
Crunches: Level 1	78	(2)
Preparation	78	(1)
Movement	78	(1)
Variations	78	(2)
Oblique Crunches: Level 2	80	(2)
Preparation	80	(1)
Movement	80	(1)
Variations	80	(2)
Burner Abs: Level 1	82	(2)
Preparation	82	(1)
Movement	82	(1)
Variations	82	(2)
Sit-Ups: Level 2	84	(2)
Preparation	84	(1)
Movement	84	(1)
Variations	85	(1)
Inclined Rolls: Level 2	86	(2)
Preparation	86	(1)
Movement	86	(1)
Variations	86	(2)
Reverse Crunches: Level 2	88	(2)
Preparation	88	(1)
Movement	88	(1)
Variations	89	(1)
Double Tucks: Level 3	90	(2)
Preparation	90	(1)
Movement	90	(1)
Variations	91	(1)
Get It Off Your Chest	92	(20)
Wall Press: Level 1	94	(2)
Preparation	94	(1)
Movement	94	(1)
Variations	95	(1)
Push-Ups: Level 2	96	(2)
Preparation	96	(1)
Movement	96	(1)
Variations	97	(1)
Tubing Press: Level 1	98	(2)
Preparation	98	(1)
Movement	98	(1)
Variations	99	(1)
Machine Press: Level 1	100	(2)
Preparation	100	(1)
Movement	100	(1)
Variations	101	(1)
Dumbbell Press: Level 2	102	(2)
Preparation	102	(1)
Movement	102	(1)
Variations	102	(2)
Bench Press: Level 3	104	(2)
Preparation	104	(1)
Movement	104	(1)
Variations	105	(1)
Incline Press: Level 2	106	(2)
Preparation	106	(1)
Movement	106	(1)
Variations	107	(1)
Machine Fly: Level 1	108	(2)
Preparation	108	(1)
Movement	108	(1)
Variations	108	(2)
Dumbbell Fly: Level 3	110	(2)
Preparation	110	(1)
Movement	110	(2)
Coming Back for More	112	(18)
Pull-Ups and Chin-Ups: Level 1	114	(2)
Preparation	114	(1)
Movement	114	(1)
Variations	114	(2)
Lying Pull-Ups: Level 1	116	(2)
Preparation	116	(1)
Movement	116	(1)
Variations	117	(1)
Lat Pulldowns: Level 1	118	(2)
Preparation	118	(1)
Movement	118	(1)
Variations	119	(1)
Seated Row: Level 2	120	(2)
Preparation	120	(1)
Movement	120	(1)
Variations	121	(1)
Tubing Row: Level 2	122	(2)
Preparation	122	(1)
Movement	122	(1)
Variations	122	(2)
Bent-Over Row: Level 3	124	(2)
Preparation	124	(1)
Movement	124	(1)
Variations	125	(1)
Straight-Arm Pulldown: Level 2	126	(2)
Preparation	126	(1)
Movement	126	(1)
Variations	127	(1)
Pullovers: Level 3	128	(2)
Preparation	128	(1)
Movement	128	(1)
Variations	129	(1)
The World on Your Shoulders	130	(20)
Front Raise: Level 1	132	(2)
Preparation	132	(1)
Movement	132	(1)
Variations	133	(1)
Lateral Raise: Level 1	134	(2)
Preparation	134	(1)
Movement	134	(1)
Variations	134	(2)
Angled Raise: Level 1	136	(2)
Preparation	136	(1)
Movement	136	(1)
Variations	137	(1)
Upright Row: Level 1	138	(2)
Preparation	138	(1)
Movement	138	(1)
Variations	139	(1)
Shoulder-Press Machine: Level 1	140	(2)
Preparation	140	(1)
Movement	140	(1)
Variations	141	(1)
Seated Press: Level 2	142	(2)
Preparation	142	(1)
Movement	142	(1)
Variations	143	(1)
Military Press: Level 3	144	(2)
Preparation	144	(1)
Movement	144	(1)
Variations	145	(1)
Bent-Over Lateral Raise: Level 3	146	(2)
Preparation	146	(1)
Movement	146	(1)
Variations	147	(1)
Barbell Raise: Level 3	148	(2)
Preparation	148	(1)
Movement	148	(1)
Variations	149	(1)
Double-Barrel Biceps	150	(16)
Machine Curl: Level 1	152	(1)
Preparation	152	(1)
Movement	152	(1)
Preacher Curl: Level 2	153	(1)
Preparation	153	(1)
Movement	153	(1)
Variations	153	(1)
Dumbbell Curl: Level 1	154	(2)
Preparation	154	(1)
Movement	154	(1)
Variations	155	(1)
Hammer Curl: Level 1	156	(2)
Preparation	156	(1)
Movement	156	(1)
Variations	157	(1)
EZ Bar Curl: Level 2	158	(1)
Preparation	158	(1)
Movement	158	(1)
Low-Pulley Curl: Level 1	159	(2)
Preparation	159	(1)
Movement	159	(1)
Variations	160	(1)
Tubing Curl: Level 2	161	(1)
Preparation	161	(1)
Movement	161	(1)
Variations	161	(1)
Reverse Curl: Level 2	162	(2)
Preparation	162	(1)
Movement	162	(1)
Variations	163	(1)
Concentration Curl: Level 2	164	(2)
Preparation	164	(1)
Movement	164	(2)
You Gotta Try These Triceps	166	(16)
Kickback: Level 1	168	(2)
Preparation	168	(1)
Movement	168	(1)
Variations	169	(1)
Overhead Press: Level 1	170	(2)
Preparation	170	(1)
Movement	170	(1)
Variations	171	(1)
Lying Press: Level 1	172	(2)
Preparation	172	(1)
Movement	172	(1)
Variations	173	(1)
French Curl: Level 3	174	(2)
Preparation	174	(1)
Movement	174	(1)
Variations	175	(1)
Standing Pushdown: Level 1	176	(2)
Preparation	176	(1)
Movement	176	(1)
Variations	177	(1)
Triceps-Press Machine: Level 1	178	(1)
Preparation	178	(1)
Movement	178	(1)
Seated Dips: Level 2	179	(3)
Preparation	179	(1)
Movement	179	(1)
Variations	179	(3)
Don't Leave This Behind	182	(14)
Superman Squeeze: Level 1	184	(2)
Preparation	184	(1)
Movement	184	(1)
Variations	185	(1)
Lying Leg Lift: Level 1	186	(2)
Preparation	186	(1)
Movement	186	(1)
Variations	186	(2)
Stomps: Level 1	188	(2)
Preparation	188	(1)
Movement	188	(1)
Variations	188	(2)
Donkey Kick: Level 1	190	(2)
Preparation	190	(1)
Movement	190	(1)
Variations	191	(1)
Standing Lateral Lift: Level 2	192	(2)
Preparation	192	(1)
Movement	192	(1)
Variations	193	(1)
Standing Pushback: Level 2	194	(1)
Preparation	194	(1)
Movement	194	(1)
Glute-Press Machine	195	(1)
Preparation	195	(1)
Movement	195	(1)
Become a Thigh Master	196	(18)
Wall Squat: Level 1	198	(2)
Preparation	198	(1)
Movement	198	(1)
Variations	198	(2)
Dumbbell Squat: Level 2	200	(2)
Preparation	200	(1)
Movement	200	(1)
Variations	200	(2)
Leg-Extension Machine: Level 1	202	(2)
Preparation	202	(1)
Movement	202	(1)
Variations	202	(2)
Tubing Extensions: Level 1	204	(2)
Preparation	204	(1)
Variations	205	(1)
Leg Press: Level 1	206	(2)
Preparation	206	(1)
Movement	206	(1)
Variations	206	(2)
Step-Ups: Level 1	208	(2)
Preparation	208	(1)
Movement	208	(1)
Variations	209	(1)
Walking Lunges: Level 2	210	(1)
Preparation	210	(1)
Movement	210	(1)
Variations	211	(1)
Barbell Squat: Level 3	211	(3)
Preparation	211	(1)
Movement	212	(2)
Tug on Your Hamstrings	214	(14)
Lying Machine Curls: Level 1	216	(2)
Preparation	216	(1)
Movement	216	(1)
Variations	216	(2)
Seated Machine Curls: Level 1	218	(2)
Preparation	218	(1)
Movement	218	(2)
Standing Curl: Level 2	220	(2)
Preparation	220	(1)
Movement	221	(1)
Variations	221	(1)
Tubing Pulls: Level 1	222	(2)
Preparation	222	(1)
Movement	222	(1)
Variations	223	(1)
Lying Bridges: Level 2	224	(2)
Preparation	224	(1)
Movement	224	(1)
Variations	225	(1)
Lean Forward: Level 3	226	(2)
Preparation	226	(1)
Movement	226	(2)
The First Muscles Above Your Feet	228	(9)
Calf-Raise Machine: Level 1	230	(1)
Preparation	230	(1)
Movement	230	(1)
Seated Calf Raise: Level 1	231	(2)
Preparation	231	(1)
Movement	231	(1)
Variations	231	(2)
Toe Press: Level 1	233	(1)
Preparation	233	(1)
Movement	233	(1)
Variations	233	(1)
Stair Press: Level 1	234	(3)
Preparation	234	(1)
Movement	234	(1)
Variations	235	(2)
Appendixes
Glossary	237	(4)
Resources	241	(2)
Index	243