Table Of Content(cid:57)(cid:92)(cid:93)(cid:81)(cid:89)(cid:93)(cid:99)(cid:98)(cid:14)
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by Patrick S. Hagerman, Ed.D.
A member of Penguin Group (USA) Inc.
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by Patrick S. Hagerman, Ed.D.
A member of Penguin Group (USA) Inc.
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1 Just What Is a Knockout Workout? 4
Defining a new style of exercise that can be accomplished by anybody, of any age,
anywhere.
2 Different Strokes for Different Folks 10
Learn how your body type, metabolism, and genetics factor into your exercise suc-
cess; and the different types of programs that might fit you.
3 Building Your Knockout Workout 18
From sets to reps to progression—these are all the pieces that make up your exer-
cise program.
4 Knock Their Socks Off 28
Jump-start your new look with these tried-and-true workouts.
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5 The Cardio Component 38
More than 15 ways to work your heart muscle and burn lots of calories.
6 Stretching It Out 50
Flexibility guidelines to help you loosen up and move with ease.
7 Eating Exercises 66
Fueling strategies to give your body the energy it needs.
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8 The ABCs of Abdominals 76
How to find your six-pack stomach.
9 Get It Off Your Chest 92
Exercises for developing a seriously strong chest.
10 Coming Back for More 112
The moves that build a strong back to support your spine.
11 The World on Your Shoulders 130
Techniques to shape your shoulders.
12 Double-Barrel Biceps 150
The strongest muscle in your arms gets lots of attention.
13 You Gotta Try These Triceps 166
Prevent flabby-arm syndrome with these exercises.
14 Don’t Leave This Behind 182
Focus on your backside with these special moves.
15 Become a Thigh Master 196
Develop stronger thighs to help move you around.
16 Tug on Your Hamstrings 214
Exercises for the muscles in the back of your leg.
17 The First Muscles Above Your Feet 228
Shape those calves with these simple moves.
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A Glossary 237
B Resources 241
Index 243
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1 Just What Is a Knockout Workout?.....................................................................4
We Aren’t Talking About Boxing.......................................................................6
A Prescription for Exercise.................................................................................6
Getting Fit Has to Fit.........................................................................................7
Age Doesn’t Matter.............................................................................................8
At Home or on the Road....................................................................................9
2 Different Strokes for Different Folks.................................................................10
What’s Your Body Type?..................................................................................12
Changing Your Genetics...................................................................................13
What About Metabolism?................................................................................13
Turning Fat into Muscle and Muscle into Fat.................................................15
Three Ways to Shape Your Body.....................................................................15
Bigger.............................................................................................................16
Stronger..........................................................................................................16
More Defined..................................................................................................17
3 Building Your Knockout Workout.....................................................................18
Change Your Workout......................................................................................20
Forward, Backward, and Sideways...................................................................20
All the Puzzle Pieces.........................................................................................21
The Schedule...................................................................................................21
So Many Exercises, So Little Time...................................................................22
On the Level...................................................................................................22
Repeated Fun..................................................................................................23
Setting Yourself Up.........................................................................................23
Not Too Little, Not Too Much..........................................................................23
The Right Equipment......................................................................................24
Moving Forward...............................................................................................24
You’ve Arrived...................................................................................................26
4 Knock Their Socks Off.......................................................................................28
What’s Your Game Plan?..................................................................................30
Basic Workout Plans.........................................................................................31
Banish That Belly............................................................................................31
Leave That Fat Behind...................................................................................32
Saddlebags Are for Horses................................................................................32
Definition Beyond the Dictionary.....................................................................32
Lifting for Upper-Body Strength......................................................................32
Pushing for Lower-Body Strength....................................................................33
Gearing Up for Pregnancy...............................................................................33
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Reclaiming Your Body After Pregnancy............................................................34
Stable Core for a Strong Back..........................................................................34
Incredible Abdominals......................................................................................34
Staying Motivated.............................................................................................34
Working with a Pro..........................................................................................35
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5 The Cardio Component.....................................................................................38
Time to Burn Some Fat....................................................................................40
A Daily Dose.....................................................................................................40
Faster vs. Harder...............................................................................................41
Calculate Your Heart Rate Training Zone........................................................41
Calculate Your Rate of Perceived Exertion........................................................43
Machines, Classes, and the Great Outdoors....................................................44
Machines for Every Movement........................................................................45
Aerobic Classes.................................................................................................47
Take It Outside................................................................................................47
Which Comes First, Time or Intensity?..........................................................47
Intensity Before Time......................................................................................48
Time Before Intensity......................................................................................48
Cooling Down...................................................................................................48
6 Stretching It Out.................................................................................................50
Fitness Is Flexible..............................................................................................51
Stretching the Rules..........................................................................................52
What to Stretch...............................................................................................53
When to Stretch..............................................................................................53
How Long to Stretch.......................................................................................54
A Simple Stretching Plan.................................................................................54
Abdominals........................................................................................................55
Inverted Superman.........................................................................................55
Twisted Cross...................................................................................................55
Ball Arch........................................................................................................55
Chest..................................................................................................................56
Double Pull.....................................................................................................56
Tabletop...........................................................................................................56
Lying Reach....................................................................................................56
Back...................................................................................................................57
Headrush........................................................................................................57
Pullback..........................................................................................................57
Cat.................................................................................................................57
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Shoulders...........................................................................................................58
Turnaround.....................................................................................................58
Crosspull.........................................................................................................58
Anchored Lean................................................................................................58
Biceps.................................................................................................................59
Thumbs Down................................................................................................59
Twisters...........................................................................................................59
Triceps...............................................................................................................60
Back Scratch....................................................................................................60
Reach Around..................................................................................................60
Hips and Butt....................................................................................................61
Diagonal.........................................................................................................61
Knee Squeeze..................................................................................................61
Pretzel............................................................................................................61
Thighs...............................................................................................................62
Diamond.........................................................................................................62
Quad Step.......................................................................................................62
Side Skate.......................................................................................................62
Hamstrings........................................................................................................63
Standing Toe Touch.........................................................................................63
Single Leg Reach.............................................................................................63
Lying Leg Pull................................................................................................63
Calves................................................................................................................64
Wall Press.......................................................................................................64
Curb Drops.....................................................................................................64
7 Eating Exercises..................................................................................................66
Calories in and Calories Out............................................................................68
Fill ’Er Up.........................................................................................................68
Carbohydrates.................................................................................................68
Proteins...........................................................................................................69
Fat..................................................................................................................70
On Top of That.................................................................................................71
Have a Drink.....................................................................................................71
Eat Like an Egyptian........................................................................................72
Ask an Expert....................................................................................................73
(cid:62)(cid:79)(cid:96)(cid:98)(cid:14)(cid:33)(cid:40)(cid:14) (cid:62)(cid:99)(cid:98)(cid:98)(cid:87)(cid:92)(cid:85)(cid:14)(cid:71)(cid:93)(cid:99)(cid:96)(cid:14)(cid:59)(cid:99)(cid:97)(cid:81)(cid:90)(cid:83)(cid:97)(cid:14)(cid:98)(cid:93)(cid:14)(cid:69)(cid:93)(cid:96)(cid:89)(cid:14)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:28)(cid:37)(cid:34)
8 The ABCs of Abdominals...................................................................................76
Crunches: Level 1.............................................................................................78
Preparation.....................................................................................................78
Movement.......................................................................................................78
Variations........................................................................................................78
(cid:100)(cid:87)(cid:87)(cid:87) (cid:66)(cid:86)(cid:83)(cid:14)(cid:49)(cid:93)(cid:91)(cid:94)(cid:90)(cid:83)(cid:98)(cid:83)(cid:14)(cid:55)(cid:82)(cid:87)(cid:93)(cid:98)(cid:194)(cid:97)(cid:14)(cid:53)(cid:99)(cid:87)(cid:82)(cid:83)(cid:14)(cid:98)(cid:93)(cid:14)(cid:57)(cid:92)(cid:93)(cid:81)(cid:89)(cid:93)(cid:99)(cid:98)(cid:14)(cid:69)(cid:93)(cid:96)(cid:89)(cid:93)(cid:99)(cid:98)(cid:97)(cid:14)(cid:84)(cid:93)(cid:96)(cid:14)(cid:51)(cid:100)(cid:83)(cid:96)(cid:103)(cid:14)(cid:65)(cid:86)(cid:79)(cid:94)(cid:83)(cid:14)(cid:55)(cid:90)(cid:90)(cid:99)(cid:97)(cid:98)(cid:96)(cid:79)(cid:98)(cid:83)(cid:82)
Oblique Crunches: Level 2...............................................................................80
Preparation.....................................................................................................80
Movement.......................................................................................................80
Variations........................................................................................................80
Burner Abs: Level 1..........................................................................................82
Preparation.....................................................................................................82
Movement.......................................................................................................82
Variations........................................................................................................82
Sit-Ups: Level 2................................................................................................84
Preparation.....................................................................................................84
Movement.......................................................................................................84
Variations........................................................................................................85
Inclined Rolls: Level 2......................................................................................86
Preparation.....................................................................................................86
Movement.......................................................................................................86
Variations........................................................................................................86
Reverse Crunches: Level 2...............................................................................88
Preparation.....................................................................................................88
Movement.......................................................................................................88
Variations........................................................................................................89
Double Tucks: Level 3......................................................................................90
Preparation.....................................................................................................90
Movement.......................................................................................................90
Variations........................................................................................................91
9 Get It Off Your Chest.........................................................................................92
Wall Press: Level 1...........................................................................................94
Preparation.....................................................................................................94
Movement.......................................................................................................94
Variations........................................................................................................95
Push-Ups: Level 2.............................................................................................96
Preparation.....................................................................................................96
Movement.......................................................................................................96
Variations........................................................................................................97
Tubing Press: Level 1.......................................................................................98
Preparation.....................................................................................................98
Movement.......................................................................................................98
Variations........................................................................................................99
Machine Press: Level 1...................................................................................100
Preparation...................................................................................................100
Movement.....................................................................................................100
Variations......................................................................................................101
