1000 Calorie Challenge Exercise Database


1,000 Calorie Challenge Exercise Database

By Arnel Ricafranca

www.1000CalorieChallenge.com


Legal Disclaimer

The information presented in this work is by no way intended as medical advice or as a substitute

for medical counseling. The information should be used in conjunction with the guidance and

care of your physician. Consult your physician before beginning this program as you would with

any exercise and nutrition program. If you choose not to obtain the consent of your physician

and/or work with your physician throughout the duration of your time using the

recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Fitness

VIP Studios, LLC, there are risks of injury or illness which can occur because of your use of the

aforementioned information and you expressly assume such risks and waive, relinquish and

release any claim which you may have against Fitness VIP Studios, LLC, or its affiliates as a

result of any future physical injury or illness incurred in connection with, or as a result of, the use

or misuse of the program.


Contents Jumping Jacks .......................................................................................................................................... 9

High Knee Drill ....................................................................................................................................... 10

Modified Burpees .................................................................................................................................. 11

Mountain Climber ................................................................................................................................. 12

Pushup .................................................................................................................................................. 13

One Leg Pushup ..................................................................................................................................... 14

Spiderman Pushup ................................................................................................................................ 15

Superman Pushup ................................................................................................................................. 16

Decline Pushup ...................................................................................................................................... 17

Explosive Pushup ................................................................................................................................... 18

Dumbbell Chest Press ............................................................................................................................ 19

Jumping Jack Pushup ............................................................................................................................. 20

Explosive Staggered Pushup .................................................................................................................. 21

Dumbbell Squat ..................................................................................................................................... 22

Jump Squat............................................................................................................................................ 23

Forward DB Lunge ................................................................................................................................. 24

Reverse DB Lunge .................................................................................................................................. 25

Wall Squat Hold ..................................................................................................................................... 26

Forward Lunge & Press .......................................................................................................................... 27

Dumbbell Step Up ................................................................................................................................. 28

Prison Squat .......................................................................................................................................... 29

Squat and Press ..................................................................................................................................... 30

Jump Lunge ........................................................................................................................................... 31

Goblet Squat ......................................................................................................................................... 32

Weighted Jump Squat ........................................................................................................................... 33

Frog Jump ............................................................................................................................................. 34

Jump Lunge ........................................................................................................................................... 35

Squat & Press ........................................................................................................................................ 36

Dumbbell Step Up ................................................................................................................................. 37


Bottom Press ......................................................................................................................................... 38

Dumbbell Burpee Mini .......................................................................................................................... 39

Weighted Jump Lunge ........................................................................................................................... 40

Bulgarian Squat ..................................................................................................................................... 41

Reverse Goblet ...................................................................................................................................... 42

Knee Tuck Jump..................................................................................................................................... 43

Hip Bridge ............................................................................................................................................. 44

Goblet Forward Lunge ........................................................................................................................... 45

DB Romanian Deadlift ........................................................................................................................... 46

Bent Over Row ...................................................................................................................................... 47

Dumbbell Upright Row .......................................................................................................................... 48

Pull-up ................................................................................................................................................... 49

Chin Up ................................................................................................................................................. 50

Standing Reverse DB Fly ........................................................................................................................ 50

Mixed Grip Pull ...................................................................................................................................... 52

Dumbbell Pullover ................................................................................................................................. 53

Shoulder DB Press ................................................................................................................................. 54

Lateral Raise .......................................................................................................................................... 55

Y-Press .................................................................................................................................................. 56

Alternating Shoulder Press .................................................................................................................... 57

Plank ..................................................................................................................................................... 58

One Leg Plank ........................................................................................................................................ 59

Rotational Plank .................................................................................................................................... 60

Spiderman Plank ................................................................................................................................... 61

Superman Plank .................................................................................................................................... 62

Side Plank .............................................................................................................................................. 63

Push Plank ............................................................................................................................................. 64

Advanced Side Plank.............................................................................................................................. 65

Plank Crunch ......................................................................................................................................... 66

Decline Plank Climber ............................................................................................................................ 67

Alternative Exercises ............................................................................................................................. 68


The 1000 Calorie Challenge Exercise Library

NOT THIS KIND OF Exercise Library

If you've taken the time to read through the training manual which I hope you all have,

you're now wondering what some of those exercises you noticed were. Perhaps you

have heard of them before in other articles, books, or sources you've come across or

perhaps they are completely new and foreign to you.

It's almost like reading another language.

Whatever the case, that's why we've created this super easy to understand exercise

library for you. If you ever have a question about what a particular exercise is all about,

this is the place to consult.

Also, another key point that you'll notice as you work your way through this library is that

I've included a number of additional exercises that aren't even found on your workout

planning sheets (see page p68).


Why's this?

This is because we want to make sure that this workout is 100% effective for you. And

like you, we know that you don't want to be doing the same exercises over and over

again because that's when boredom kicks in and you get off the workout bandwagon.

Since this must be avoided at all costs, we've provided these extra exercises for added

variety so that if you decide you want to repeat the program over again after performing

it once through, you can simply swap out a few exercises and it'll feel like an entirely

brand new program.

In doing so, you're also going to get twice the results as well.

Another benefit of having the additional exercises in here is if for whatever reason you

cannot complete one of the exercises that is specified in the workout program either

because of a particular injury or because you don't have the necessary equipment at

home, you can simply find a suitable replacement.

It's fast and easy.

Many of these exercises will work very similar muscle groups so you can easily

exchange one for the other and get identical, top-notch results.

I do want you to try and maintain the specific order of the exercises found in the

program though so while you can exchange one exercise that works the shoulders for

another exercise that works the shoulders, don't shift this exercise to a whole new place

in the workout program.

The order in which we've placed each particular exercise does hold some importance

for your results so try and maintain the overall structure.

Another important point that I want you to take note of as you read through this exercise

library is the fact that all of these exercises are going to utilize only your basic pieces of

equipment.


These are:

A pull-up bar

A bench

A set of dumbbells

*Note that you can easily use a barbell to replace

many of the dumbbell exercises if necessary and

vice versa (such as replacing a barbell squat with a

dumbbell squat)

This is to illustrate to you that you can get in the

best shape of your life without any of that fancy workout equipment in fact, you'll get in

even better shape without it because if the truth is told, using just the basics is better.

Also, the vast majority of these exercises are going to be compound movements that

is, they will work a number of muscle groups all at once. This is both to help you save

time (since you're working multiple muscle groups in a single instant) and to help you

burn even more calories for every second you spend working out.

It's all part of our master plan to get you burning off calories at the fastest rate possible.

So be sure that you take some time now and have a good look through all of these

exercises. A picture really is worth a thousand words so even if you have already heard

of the exercise before and have a pretty good idea how to perform it, don't skip over

taking a quick glance again.

There's no harm in doing a quick refresher to make sure that you're 100% on top of

what proper form means. With this guide, we've made it extremely easy for you to

grasp and understand. You'll love it!


Jumping Jacks

Instructions

This is a very simple yet effective way to warm up your body. Start with your legs side by side and your arms by your side. In one motion, jump up and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.


High Knee Drill

Instructions

Start with your feet shoulder width apart. Drive knee up towards chest and place that foot on the ground. Alternate and drive other knee up to the chest as if you are jogging in place. It is crucial to keep your knee high in every rep. Repeat with minimal ground contact time.


Modified Burpees

Instructions

This movement is exactly like the regular burpees. The only difference is that it doesnt have the jump and the pushup component. Start with your feet shoulder width apart. Begin by squatting down. Once you are low on the group, place hands on the ground and kick your legs out (to a pushup position). Then drive knees up towards chest and squat up. Repeat for the recommended time.


Mountain Climber

Instructions

Start by getting on your hands and feet in a pushup position. Keeping your body parallel to ground, drive your knees up towards your chest alternating back and forth. Repeat this movement for the required time..


Pushup

Instructions

To perform a push-up, get down onto the floor placing both palms on the floor while

keeping them slightly wider than shoulder width apart.

From there, extend the legs out behind you so that you're balancing just on the toes

while the body remains flat like a table top.

Slowly begin to bend at the elbows so your lowering your body downwards until the face

is just about touching the floor. Pause for a brief second and then push up back again

to complete the rep.


One Leg Pushup

Instructions

Start by getting into a pushup stance with your body straight and your arms extended. Raise one foot off the ground and hold in this position. Proceed into a pushup keeping your foot off the ground for the recommended time period. Make sure to switch your foot half way through the set.


Spiderman Pushup

Instructions

This is exactly like a regular pushup. Due to the nature of the movement, it causes

instability in your core causing it to contract even more.

To perform, get down onto the floor in a pushup position. Slowly begin to bend at the

elbows so your lower your body downwards while simultaneously driving one knee out

towards the elbow.

Pause for a brief second and then push back up again to complete the rep. Alternate

the side for the recommended time period.


Superman Pushup

Instructions

This is exactly like a regular pushup. The only difference is you raise one arm over the

head (like a superman) simultaneously as you push yourself up.

To perform, get down onto the floor in a pushup position. As your push yourself back

up, bring one arm over your head.

Pause for a brief second and then push back up again to complete the rep. Alternate

the sides for the recommended time period.


Decline Pushup

Instructions

This is a slightly more advanced version of a standard pushup.

Position hands on floor slightly wider than shoulder width. Place your feet on the bench.

Raise body in a pushup position with body straight and arms extended.

Keeping body straight and your core tight, lower upper body to floor by bending arms.

To go down deeper, slightly pull your head back without creating an arch in your back.

Push body up until arms are extended. Repeat for the recommended duration..

Alternative Exercise: Standard Pushup


Explosive Pushup

Instructions

To perform this exercise, lower down into a standard push-up position being sure to

keep the core contracted at all times.

From there, explode up off the ground as high as possible. As you land, once again

move directly back into the push-up position, lowering the body towards the ground to

complete the rep.

Immediately from there explode-up once again and continue on in this manner until all

reps have been completely.

Alternative Exercise: Decline Pushup


Dumbbell Chest Press

Instructions

To perform the dumbbell press, lie flat down on a bench, bringing the dumbbells up so

that they are resting on above the chest.

From there, take a deep breath in and then proceed to press the dumbbells straight up

into the air directly above the body.

Pause when you get to the top and then lower back down to complete the rep.

Alternative Exercise: Floor Dumbbell Press


Jumping Jack Pushup

Instructions

To perform this, lower down into a standard push-up position being sure to keep the

core contracted at all times.

From there, explode off the ground up as high as possible. As you land spread your

legs and hands apart, lowering the body towards the ground to complete the rep.

Immediately from there explode-up once again and land with your hands and feet back

in the starting position. Continue on in this manner for the recommended time.

Alternative Exercise: Explosive Pushup or Decline Pushup


Explosive Staggered Pushup

Instructions

To perform them, lower down into a standard push-up position but is a staggered stance

(one hand is high, one hand is low).

From there, explode up off the ground as high as possible. Once you land, alternate

your hands while lowering the body towards the ground to complete the rep.

Immediately from there explode-up once again and continue for the recommended time.

Alternative Exercise: Explosive Pushup or Decline Pushup


Dumbbell Squat

Instructions

To perform the dumbbell squat, bring a set of dumbbells up to the shoulders, holding

one in each hand.

From there, using a slightly wider than shoulder width stance and feet pointing forward,

begin to squat down all the way to the ground.

Remember to keep the knees following the ground at all times to prevent knee pain

from developing. Once you've reached the bottom, come back up into the full standing

position once again.


Jump Squat

Instructions

The next bodyweight squat exercise to perform is the jump squat. For this one you'll

want to begin in a standing position and then slowly lower the body down to the ground

placing your hands on your sides.

Once in this position, next you want to rebound off the floor, stretching up through the

body as if the hands are trying to touch the sky.

Fully extend the legs out and as you land back on the floor you are to move directly

back into the full squat position again to complete the rep.


Forward DB Lunge

Instructions

For this exercise you will begin in an upright standing position with feet about shoulder

width apart. From there, step forward with one leg placing it so it's a comfortably large

step in front of you.

Begin to bend at the knee and lower the body downwards. When the back knee is just

about touching the ground (forward knee should be at about a 90 degree angle), rise

back up to the start again, bringing the forward foot back to meet the other leg.

Once you're finished with that rep, switch legs and repeat on the other side, alternating

between the two until all reps have been completed.


Reverse DB Lunge

Instructions

Reverse lunges are a good exercise for helping to improve your balance and they will

also target the core muscles as well. To perform them, get into an upright standing

position with feet about shoulder width apart.

From there, take one step in the backwards direction and place that foot directly behind

the body.

Begin to lunge down into position, bending the front knee until it's at a 90 degree angle.

Pause when you get to the bottom and then bring that back leg back up to meet the

front one to finish off the rep.


Wall Squat Hold

Instructions

Wall squats are an excellent way to strengthen the quad muscle and will really get you

feeling the 'burn'. To perform them, stand so your back is directly against a wall with the

feet about a foot or two away.

The arms can either be placed directly down by your sides or extended straight out in

front of you whatever you find easiest for balancing purposes.

From there, squat down while keeping the back in contact with the wall until the knees

are at about a 90 degree angle. Hold that position for 30 to 60 seconds and then return

back up to complete the rep.


Forward Lunge & Press

Instructions

This exercise combines a forward lunge and a shoulder press. For this exercise you will

begin in an upright standing position with feet about shoulder width apart.

Rack the dumbbell in front of you. From there, step forward with one leg placing it so it's

a comfortably large step in front of you while simultaneously pressing the weight up.

When the back knee is just about touching the ground (forward knee should be at about

a 90 degree angle), rise back up to the start again, bringing the forward foot back to

meet the other leg.


between the two until all reps have been completed.


Dumbbell Step Up

Instructions

Step ups are a nice alternative to squats when you need a break from that exercise and

will really challenge the quad muscles as well. To perform them, stand in front of a

large box or step that's about knee to waist height.

From there, step up on top of the box with one foot, until you are in a full standing

position on the top. From there, place both feet together and then lower back down,

leading with the same leg that you started with.

For the second rep of the set, start using the opposite leg so that you target both sides

equally.


Prison Squat

Instructions

To perform the prison squat you place your feet slightly wider than hip width apart with

the hands behind the head and the elbows out.

From there, slowly begin to squat all the way down to the ground while keeping the

body in the upright position.

Return back up to the top of the movement after completing a rep and then proceed

until all reps are complete.


Squat and Press

Instructions

This is a full body movement that combines a squat movement and vertical push movement. Start by standing with your feet shoulder width apart and holding the dumbbells at shoulder level. Proceed by squatting and proceed with a brief pause. Next, as you are standing up, press the dumbbells up over your head. When your legs reach full extension, the dumbbells should be over your head. Return to the starting position and repeat.


Jump Lunge

Instructions

This one is great for increasing your explosive power. To perform this, stand so that

both feet are pointing forwards and one foot is a full step in front of the other.

From there, lunge down into position and once you're ready, rebound up off the floor,

switching legs mid-jump.

Land and proceed to move immediately back into the lunge position to complete the

next rep.

Continue on with this as fluently as possible until all reps have been completed.


Goblet Squat

Instructions

To perform the dumbbell squat, cup a dumbbell in front of you with elbows tucked down.

From there, using a slightly wider than shoulder width stance and feet pointing forward,

begin to squat down all the way to the ground.


from developing.

Once you've reached the bottom, come back up into the full standing position once

again.


Weighted Jump Squat

Instructions

For this exercise you're going to hold a set of dumbbells at your side. Lower yourself

into the squat position with the legs slightly wider than shoulder width apart.

Once you're in the lowered position, rebound up off the floor while straightening the legs

and aiming to keep the dumbbell in position at the center of the body.

As soon as you land back on the floor again, move directly into another squat and

perform the sequence one more time through.


Frog Jump

Instructions

Frog jumps are basically the same as the jump squat but it requires squatting down a

little deeper and touching the ground.

For this one you'll want to begin in a standing position and then slowly lower the body

down to the ground placing your fingertips on the ground between your legs.

Once in this position, you want to rebound off the floor, stretching up through the body

in a straight up position.

Fully extend the legs out and as you land back on the floor you are to move directly

back into the full squat position again to complete the rep.


Jump Lunge (Hand over Head)

Instructions

Jump Lunge (hand over head) is exactly like jump lunge but with hand overhead. To

perform this, stand so that both feet are pointing forwards and one foot is a full step in

front of the other with the hand over the head.

From there, lunge down into position and once you're ready, rebound up off the floor,

switching legs mid-jump while keeping the hand overhead throughout the set. .

Land and proceed to move immediately back into the lunge position to complete the

next rep. Continue on with this as fluently as possible until all reps have been

completed.


Squat & Press (Alternating)

Instructions

This is similar to a standard squat and press. The only difference is that you are alternating the press. Start by standing with your feet shoulder width apart and holding the dumbbells at shoulder level. Proceed by squatting and then proceed after a brief pause. Next, as you are standing up, press ONE dumbbell up over your head. When your legs reach full extension, the dumbbells should be over your head. Return to the starting position and repeat on the other side.


Dumbbell Step Up (per side)

Instructions

To perform these, stand with one dumbbell in each hand in front of a large box about

knee to waist height.

From there, step up on the box leading with right foot and as you rise up bring the left to

the top to match it.

Stand up straight for a moment on top of the box and then begin to lower yourself down

again, leading with the right foot.

Once you return to the ground again, step up this time starting with the left foot and then

stepping down with the right foot to perform the exact opposite movement pattern.


Bottom Press

Instructions

To perform the bottom press, start from the squatting down position with your chest high

and back flat holding one dumbbell between your legs.

From there, simultaneously squat up while press the dumbbell over your head with just

one fluid motion.


from developing.

Once you've reached the top, reverse the movement and perform for the recommended

time.


Dumbbell Burpee Mini

Instructions

To perform the dumbbell burpee mini, start from a pushup position with your hands

holding a pair of dumbbells (this is to decrease the pressure on your wrists).

From there, drive both knees forward by exploding them towards your chest. Pause for

a brief moment, and then drive your feet back to the pushup position with full control.

Repeat for the recommended time


Weighted Jump Lunge

Instructions

The weighted jump lunge is an excellent movement that will help strengthen the quads,

hamstrings, as well as glutes in one swift movement. To perform it, hold a dumbbell in

each hand and stand in an upright position. From there, take one step directly forward

with one foot in front of the other.

Once you're ready, lower yourself down into a lunge position and then rebound up off

the ground, switching legs mid-way through the air and landing back down into the

lunge position once again.

From there, jump up off the floor again switching legs mid-air so you can work the

opposite side as well.


Bulgarian Squat (per side)

Instructions

To perform these, stand about two or three feet in front of a bench with your body facing

away from it. From there, lift one leg up and place it up behind you on that bench,

keeping arms down by the sides for balance. It may take a moment in this position to

get comfortable, which is fine. Give your body the time it needs to re-find your balance

before continuing on.

When you're ready, slowly begin to bend the standing leg so that you lower yourself

down to the ground into a lunge position. The leg that's raised up on the bench should

also bend slightly so that the knee moves closer to the ground as well.

Alternative Exercise: Stationary Lunge


Reverse Goblet (alternating)

Instructions

To perform these, get into an upright standing position with feet about shoulder width

apart. Hold dumbbell by cupping it in front of you with elbows tucked down

From there, take one step in the backwards direction and place that foot directly behind

the body.

Begin to lunge down into position, bending the front knee until it's at a 90 degree angle.

Pause when you get to the bottom and then bring that back leg back up to meet the

front one to finish off the rep.


Knee Tuck Jump

Instructions

This is a more advanced movement from the standard Jump Squat. Start by standing with feet shoulder-width apart, knees slightly bent, with arms at sides. Jump up bringing knees up to chest.. Land on balls of feet and repeat immediately. Remember to reduce ground contact time by landing soft on feet and springing into air. Alternative Exercise: Jump Squat


Hip Bridge

Instructions

To perform it, first lie flat on the floor. From there, bend both legs and place the feet

firmly on the bench, about hip width apart.

Once you're comfortable, press up through the feet, lifting the hips up off the floor.

Hold this diagonal position for a few seconds and then slowly lower the body back down

to the ground to complete the rep.

Alternative Exercise: Stability ball hip bridge: same movement but with stability ball to

create an unstable environment.


Goblet Forward Lunge

Instructions

For this exercise you will begin in an upright standing position with feet about shoulder

width apart. Hold dumbbell by cupping it in front of you with elbows tucked down. From

there, step forward with one leg placing it so it's a comfortably large step in front of you.

Begin to bend at the knee and lower the body downwards. When the back knee is just

about touching the ground (forward knee should be at about a 90 degree angle), rise

back up to the start again, bringing the forward food back to meet the other leg.


between the two until the recommended time is completed..


DB Romanian Deadlift

Instructions

Begin by placing two dumbbells down on the ground in front of the body.

From there, using a hip width foot position, bend over and grab the dumbbells, one in

each hand. Rise up until you are in a standing position and ready to begin the exercise.

Next, lower the dumbbells back towards the ground while bending slightly at the knees

and folding from your hips.

Once the weight is down to the ground as far as you can comfortably go, rise back up

through the body to complete the rep.


Bent Over Row (Standing)

Instructions

Start by standing with feet hip width apart and knees slightly bent. From there, bend at hips with back straight. Hold dumbbells in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Keeping elbows aligned to your chest, pull dumbbells up while simultaneously squeezing the shoulder blades together at top of movement. Return to start position. Important Note: remember to keep back and head straight - hyperextension or flexion may cause injury


Dumbbell Upright Row

Instructions

To perform the dumbbell upright row, you are to hold two dumbbells at the sides of the

body using an overhand grip. The elbows should be fully extended but not locked into

place.

From there, bring the weights upwards while the elbows move out to the side until the

weights are directly inline with the collarbone.

Hold this position for a moment and then lower the weights back down to the waist to

complete the rep.


Pull-up

Instructions

The pull-up is one of the best exercises to increase the strength of the back as well as

the arms and is perfect for those who do not have access to a lot of weights or fancy

gym equipment. To perform a standard pull-up, find a bar overhead and reach up so

that arms are placed slightly wider than shoulder width apart using an underhand grip.

From there, lift the legs off the floor and bend slightly at the knees so you're now

hovering in the air. Keeping the back straight and in alignment, begin to pull the body

upwards until the chin is just above the bar and the elbows are fully bent.

Alternative Exercise: DB Pullover, Upright Row, and DB or Barbell Bent Over Row.


Chin Up

Instructions

The chin up is similar to the pull-up only the position of the hands is slightly altered so

the muscles will be worked in a slightly different manner.

For the chin-up you will place hands directly on the bar over your head so that they are

directly in line with the shoulders (closer than they are during a standard-pull-up) using

an overhand grip.

From there, bend the knees again so you're hanging off the ground and pull the body

upwards until the chin is just at the bar level.

Alternative Exercise: DB Pullover, Upright Row, and DB or Barbell Bent Over Row.


Standing Reverse DB Fly

Instructions

Start by standing with feet hip width apart and knees slightly bent. From there, bend at hips with back straight. Hold dumbbell in each hand with neutral grip (palms facing each other) and let arms be straight down (perpendicular to floor). With elbows slightly bent and facing the ceiling, raise dumbbells to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. Return to start position. Important note: remember to keep head in a neutral position and avoid rounding the back.


Mixed Grip Pull

Instructions

For the staggered grip pull-up, what you'll want to do is place both hands up on the bar

so one hand is using an overhand grip and the other hand is utilizing an underhand grip,

hands just slightly wider than shoulder width apart.

From there, bend knees so that you are hanging above the ground and pull yourself

upwards until your chin comes to touch the bar. Hold for a brief moment and then lower

back down again to complete the rep. Note that your feet should not touch the ground

however until all reps in that set have been completed.

Alternative Exercise: Pull up or Chin up


Dumbbell Pullover

Instructions

Lie on your back on a flat bench forming a table top with your body. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown. Start position: Extend elbows and raise DB even with the eye-line. With elbows slightly bent, lower DB back down to slightly below head level. Return to start position. Important note: Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established. Alternative Exercise: Pull up, Chin up, Dumbbell or Barbell Bent Over Row


Shoulder DB Press

Instructions

The dumbbell shoulder press is a great shoulder exercise that will help ensure that

you're not overcompensating with a stronger arm for a weaker arm, causing muscular

imbalance.

To perform it, while in a standing position bring two dumbbells up to shoulder level,

being sure to keep the back in straight alignment.

From there, drive the weight directly over your head and pause for a brief moment when

you reach the top.

Lower back down to the shoulders again to complete the rep and then continue on.


Lateral Raise

Instructions

Start by standing with feet shoulder width apart. Grasp dumbbells with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent. Raise dumbbells to side of body to shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement. Return to start position. Important note: remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Y-Press

Instructions

The dumbbell shoulder press is similar to a standard shoulder press.

To perform it, while in a standing position bring two dumbbells up to shoulder height

level, being sure to keep the back in straight alignment.

From there, drive the weight up and to the sides forming a Y shape with the arms.

Pause for a brief moment when you reach the top.

Lower back down to the shoulders again to complete the rep and then continue on for

the recommended time under tension.


Alternating Shoulder Press

Instructions

To perform the alternating shoulder press, hold two dumbbells at shoulder level with the

elbows right next to the sides of the body.

From there, slowly press one weight in the upwards direction until the elbow is fully

extended.

Lower that weight back to the starting position once again and as soon as it is fully

lowered, press the other hand holding the weight, upwards.

Keep alternating in this fashion until you have completed the desired reps for each side.


Plank

Instructions

The basic plank is one of the best exercises for a beginner to start with and will

strengthen the entire core as well as the upper body as the muscles are called into play

to maintain balance.

To perform it place the feet behind you keeping legs about shoulder width apart and

balance the upper body on the forearms on the ground.

Keeping the body in a straight position, maintain that form and hold for the

recommended time.

If you notice that you're not able to keep the lower back in a neutral position at any

point, that's a signal that you've moved out of proper form and should rest before

performing the movement a second time through.


One Leg Plank

Instructions

The one leg plank takes the intensity of a regular plank up a notch since you will be

reducing your base of support.

To perform it, get into a usual plank position and hold for a moment to ensure that

you're balanced.

Once you are, begin to lift one leg up off the floor and elevate it slightly while continuing

to hold. Remain in this position for another 30-60 seconds and then lower the leg down

again to finish off that rep.

Make sure that you alternate between legs so that both sides get worked equally.


Rotational Plank

Instructions

To increase the amount of core muscle recruitment you experience during this

movement, the rotational plank is a very good exercise to perform. To do this, you want

to get into a standard plank position with the feet stretched out underneath the body so

that you're balancing on your feet and forearms. Once there, slowly begin to rotate so

that you are now facing the sideways direction and have moved into a side plank (the

free arm and foot resting down by the side of the body).

Hold that position for a second and then move back into the first standard plank position

once again. Hold that and then proceed to twist this time in the other direction to finish

off that rep.


Spiderman Plank

Instructions The Spiderman plank is one of the best exercises for strengthening the entire core and

obliques as well as the upper body as the muscles are called into play to maintain

balance.

To perform it place the feet behind you keeping legs about shoulder width apart and


Keeping the core contracted, bring your knees to the side towards the elbow. Make

sure to squeeze the obliques at the same time. Return the feet down with full control

and repeat on the other side. Alternate both sides until the desired time is completed.


Superman Plank

Instructions

To perform the arm extended side plank, get into a usual side plank position with the

body facing the side resting on the leg as well as one arm.

From there, you want to extend the arm directly forward so it's slightly throwing the body

off balance. This is going to up the difficulty of the exercise as the core must struggle to

maintain control.

Hold the position for as long as you can (up to 60 seconds) and then switch sides and

repeat. It's vital that you maintain a good balance on both sides of this exercise so make

sure both are performed equally.


Side Plank

Instructions

If you're looking to target the oblique muscles, the side plank is a great way to do this.

To perform this, get into position so that you're balancing the body on one leg as well as

the same side arm and the body is facing the sideways direction.

The free hand and leg should remain down by the side of the body that is facing directly

upwards. From there, simply hold this position for about thirty seconds or so and then

switch sides and repeat.

Make sure that you maintain a straight position with the hips throughout the exercise as

if they dip or rise that's a signal that you've fallen off proper form and are not going to be

getting the benefits from the exercise that you should.


Push Plank

Instructions The push plank takes the standard plank to the next level. Because there is a dynamic

movement involved, you will strengthen the entire core and upper body. To perform,

start in the standard plank position with forearms on the ground and elbows aligned

under shoulders while balancing on your toes.

With full control, straighten left arm, then right so that you are in the pushup position.

Pause for a brief second then reverse the movement by lowering your left forearm,

followed by right, back to the plank position.

Repeat for the recommended time but switching the direction half way through the set

before completion.


Advanced Side Plank

Instructions This is exactly like a standard side plank but instead, you are bringing your hips up and

down.

To perform this, get into position so that you're balancing the body on one leg as well as

the same side arm and the body is facing the sideways direction.

The free hand and leg should remain down by the side of the body that is facing directly

upwards.

From there, simply bring your hips up and down for the recommended time duration.

Make sure to perform the other side as well.


Plank Crunch

Instructions We are adding another twist to the standard plank.

To perform it, place the feet behind you, keeping legs about shoulder width apart and


Keep the body in a straight position while keeping the core tight. From that position,

simultaneously raise the hip up and drive one knee towards the opposite elbow. Return

back to starting position.

Make sure to crunch the abs as you drive the knee towards the opposite side.

Alternate both side for the recommended time period.


Decline Plank Climber

Instructions

We are taking the standard Plank Crunch to a whole new level.

To perform it, place your feet on a bench with your hands on the group (in a decline

pushup position) .

Keep the body in a straight position while keeping the core tight. From that position,

simultaneously raise the hip up and drive one knee towards the chest. Return back to

starting position.

Make sure to crunch the abs as your drive the knee forward. Alternate both sides for

the recommended time period.


Alternative Exercises

Right below, you will find alternative exercises to make your workout either harder or

easier and to add more variety to your workouts once you return back to Phase II after

completing Phase III.

Note that this is just a small list. You can certainly replace exercises that are not

included in this exercise database.

Choose wisely..

Arnel


Knee Push-Up

Instructions

The knee push-up is a good option for those who are just starting out and aren't quite

strong enough to perform the standard push-up quite yet. To perform this one, get

down on the ground and place the hands about shoulder width apart.

From there, lower the rest of the body down so that you're just balancing on the knees

with the legs bent and then slowly begin to lower the body down to the ground.

Since you're reducing the level length of the body that's suspended above the ground

for this variation of the push-up, you shouldn't find it quite as challenging and should be

able to perform it without failing until you gain enough strength to perform the standard

push-up exercise.


Standard Deadlift

Instructions

To perform the deadlift, start by placing a barbell down on the ground in front of you with

feet just a little bit wider than shoulder width apart.

From there, reach down and grab the barbell using an overhand grip with hands about

shoulder width apart as well.

Slowly begin to lift the barbell up off the ground while straightening at the waist until you

move into the fully up-right position. Hold that for a moment and then lower back down

until the barbell is just about touching the ground once again.

Be sure when performing this exercise that you think of keeping the back straight and

the knees only slightly bent at all times.


Sumo Deadlift

Instructions

To perform the sumo deadlift, place a barbell on the floor directly in front of you.

Then, using a wide stance with feet pointed slightly outwards, lower the body down and

grasp the barbell with both hands.

From there, lift the barbell up off the ground until the back is fully straightened and

you're in the standing position. This will complete one rep of the exercise.


Romanian Deadlift

Instructions

To perform the Romanian deadlift, grasp the barbell using an overhand grip with hands

about shoulder width apart.

Next, bring the barbell up so it's at hip level and the body is in an upright position. From

there, lower the weight down while maintaining a very slight bend in the knees all while

pushing the hips back.

Continue on with this movement pattern until the weight is close to the floor and then

rise up once again through the movement.


Barbell Military Press

Instructions

The barbell military press is excellent for those who want to really target the shoulders

and lift a maximum amount of weight.

To perform this exercise you'll simply bring a barbell up so that it's just above shoulder

height to start with.

Then, while keeping the back in a neutral position, drive the weight directly over your

head until the elbows are extended completely, but without locking the elbow joint in

position.

Hold this for a brief second and then lower the barbell back down to the shoulders in

front of the neck to complete the rep.


.Recline Pull (Palms Up)

Instructions

To perform this exercise, get into a position where you're lying underneath a very low

bar (using a squat rack and adjusting the bar so it's only 3 feet above the floor is the

best method).

Next, grasp the bar using a palms up position with the legs out straight.

Next, pull the body up so that the chest moves towards the bar, hold in that position for

a second, and then lower to the start once again.


Recline Pull (Palms Down)

Instructions

The recline pull palms down is very similar to the recline pull palms up only instead of

having the palms facing the outer direction you are to place the hands on the bar in the

opposite direction so your palms are facing you.

This change in grip pattern will place more emphasis on the bicep muscle as you

execute the action pattern.

Once your hands are in place, pull up in the same manner as you did with the recline

pull palms up. Pause at the top and then lower down again to complete the rep.


Bench Recline Pull (Palms Down)

Instructions

This exercise follows the same movement pattern as the standard recline pull (palms

down) However, instead of your feet on the floor, you are placing your feet on the

bench.

From there, you simply place the hands on the bar with the palms down (slightly wider

than shoulder width) and pull yourself up to the top.

Be sure to really place as much emphasis and concentration on the back (squeezing

your shoulder blades together) as much as possible in this exercise rather than using

the legs to help you move throughout the exercise.


Bench Recline Pull (Palms Up)

Instructions

This exercise follows the same movement pattern as the standard recline pull (palms

up) However, instead of your feet on the floor, you are placing your feet on the bench.

From there, you simply place the hands on the bar with the palms up (shoulder width

apart) and pull yourself up to the top.

Be sure to really place as much emphasis and concentration on the back (squeezing

your shoulder blades together) as much as possible in this exercise rather than using

the legs to help you move throughout the exercise.


Barbell Bent Over Row (Palms Up)

Instructions

To perform the barbell bent over row, place a barbell at the feet standing just behind it,

feet should be slightly wider than shoulder width apart. From there, bend over and

place hands on the barbell so that the palms are facing upwards. (palms up)

Once positioned, slowly raise the bar up and into the upper abdominal region until you

are just about touching it. Pause at the top of the movement and then lower the barbell

back down so it's just about touching the ground again to complete the rep.

It's important when performing this exercise that you never let your back take on a

rounded or hunched appearance as that can cause severe back pain and it will impact

the benefits you see from this exercise.


Barbell Bent Over Row (Palms Down)

Instructions

The bent over row with the palms down is very similar in nature to the bent over row

palms up only the palms are facing in the downwards direction instead. This places a

bit more stress on the back muscles and less on the biceps so it will help to pinpoint that

area of the body.

To perform this, stand just behind a barbell with feet slightly wider than shoulder width

apart. Bend over and from there, grab the barbell with both hands with the palms facing

downwards.

Be sure to keep the back flat as you go about this movement. In one fluid movement

pattern bring the barbell up so it is just beneath the chest and then lower back down

again to complete the rep.


Barbell Shrug

Instructions

To perform the barbell shrug, hold the barbell so it is right in front of the body at waist

level, hands directly below the shoulders using an overhand grip.

From there, keeping the rest of the body completely still, try to bring the shoulders up to

the ears as best as possible.

Hold in that position for a second to squeeze and then lower back down to the start

once again to finish up the movement.


Barbell Squat

Instructions

To perform the barbell squat, place a barbell across your back with your hands slightly

wider than shoulder width apart.

Next, with the feet about shoulder width, or just slightly wider apart, lower into a full

squat position.

It may help to think of keeping your head slightly elevated as you execute this

movement as that can keep the back in proper alignment.

Once you're as low as you can go, press back up through the movement again to finish

off the rep.


Front Squat

Instructions

The main difference between the front squat and the regular squat is the position of the

barbell. For this exercise you are to place the barbell across the front of the body so

that it's just resting above the collarbone.

The forearms should crossed and be holding onto the barbell slightly wider than

shoulder width apart and feet in a similar position.

Next you are to slowly squat downwards while keeping the back upright and head

focused forwards. Go as low to the ground as you can go and then stand back up to

the starting position to finish off the rep.


About Arnel Ricafranca

Arnel went from 14.6% to 4.7% body fat in 16 weeks

Arnel Ricafranca entered the fitness scene for the first time by transforming his own

body and posting daily updates throughout his journey for the world to see. Millions of

people watched his body transformation while inspiring them to do the same thing.

Arnel also publishes an online fitness newsletter called Abs Secrets that is enjoyed by

half a million readers in over 170 countries. In additional, Arnel was awarded by the

"Presidents Council on Physical Fitness and Sports" for helping America get fit and

healthy.

He is constantly researching new and innovative training strategies from reading over

527 research papers, training hundreds of in-person clients, and working with

thousands of clients online.

He has a degree in Exercise Science with multiple personal training and nutrition

certifications to boot. His goal is to provide you with the most effective workout system

to accelerate fat loss through real research and real life testing.

Documents

1000 Calorie Challenge Exercise Database