2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 1
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 2
1,000 Calorie Challenge Exercise Database
By Arnel Ricafranca
www.1000CalorieChallenge.com
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 3
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 4
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 5
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 6
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).
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 7
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 8
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!
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 9
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 10
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 11
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 12
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..
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 13
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 14
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 15
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 16
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 17
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 18
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 19
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 20
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 21
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 22
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 23
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 24
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 25
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 26
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 27
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.
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 28
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 29
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 30
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 31
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 32
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.
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 33
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 34
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 35
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 36
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 37
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 38
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.
Remember to keep the knees following the ground at all times to prevent knee pain
from developing.
Once you've reached the top, reverse the movement and perform for the recommended
time.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 39
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 40
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 41
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 42
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 43
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 44
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 45
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.
Once you're finished with that rep, switch legs and repeat on the other side, alternating
between the two until the recommended time is completed..
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 46
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 47
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 48
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 49
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 50
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 51
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 52
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 53
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 54
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 55
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 56
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 57
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 58
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 59
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 60
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 61
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
balance the upper body on the forearms on the ground.
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 62
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 63
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 64
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 65
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 66
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
balance the upper body on the forearms on the ground.
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 67
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 68
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
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 69
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 70
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 71
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 72
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 73
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 74
.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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 75
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 76
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 77
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 78
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 79
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 80
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 81
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 82
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.
2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved. 83
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.
Top Related