building body power

7/29/2019 Building Body Power

1/103

Building

Body Power!!!By

Dr. Jim Brassard Ph.D. /Ma.D.Sc.Doctorates of Martial Arts Philosophy & Martial Arts Science

Grandmaster 10th

Degree Black belt

All RIGHTS RESERVED 2008.COPYRIGHTS JIM BRASSARD

Jim Brassard6-11 Enterprise Rd.Hyannis Ma. 02601

ShaolinAmericanKempo.comJamesBrassard.com

1


2/103

DISCLAIMER

The material in this course is for informational purposes only. Consult your Physicianbefore beginning this program.

Some of the exercises may be too advanced or dangerous for some individuals. If at anytime you experienced pain or discomfort, please stop immediately and consult a medicalprofessional.

The author and publisher of this course are not responsible in any manner for any injury

which may occur through reading and following the instructions of this book, or its videos.

2


3/103

INDRODUCTION

After the success of my first course Combat Fitness: Exercises of the Iron ManIve been asked by many to follow up with more insights into health and strengthtraining. Sooooo I put together another course chock-full of drills, workouts andtipssome unlike youve ever seen!!!

Within these pages youll find some very valuable lessons drawn from some of thestrongest people ever to walk the face of the earth, with some of my own teachingsas well. And unlike my last course, therell be a few exercises with weights as well.

Im not against weights entirely, but Ive discovered that the supermen of old usedthem as a supplement to bodyweight drills. And when the people I train

incorporated these ideas and drills, they saw a BIG difference in their weight-liftingstrength.

HELL!!! Charles Atlas did only bodyweight and self resistance routines in the 30s,and lets take a look at what level of strength he achieved.

nd

ights.

He had 47 inch chest, he could pull 5 cars for a mileand once pulled a 144,000 lb railway car 120feet.and when challenged that it might be

situated slightly downhill.he pushed it back athen pulled it AGAIN!!!! Not bad for a person whodidnt use weAt age 73, he had almost the exact same bodymeasurements as when he was 30.

Charles Atlas

There are others who gained such strength with just their own body and sheer-willpower. And YES.we will be learning about them as well, and some chi-kungdrills and combat fitness lessons too.

Alright I think you get the point..I hate long introsso..

Lets get Jiggy with it!!!!

3


4/103

Lets do some Heavy Breathing...Shall We???

You can go without food and water for sometime, BUT you cant go more than afew minutes without AIR. Any health guru worth a dime will tell you this.

DEEP BREATHING is the first thing we need to secure for health and strength. Itsvalue can not be over-stated. You want to breathe pure air, so open the window orgo outside. Pure air is composed of nitrogen and oxygen, and..

OXYGEN IS LIFE!!!!

The more oxygen we can get into your lungs the more health and strength you willachieve. Oxygen furnishes the power to pump the blood through the heart. It carries

off the waste products from the cells in the body, and helps build new and strongerones. As a result of deep breathing the lungs are developed and your chest willexpand as well.

Try to breathe fully at all times, especially outdoors. Night air is sometimes betterbecause all the dust and smoke of the day has settled.

Deep breathing also has a beneficial effect on the nervous irritability (will calm youdown when upset) and also will strengthen the internal organs as well. To give youan idea as to what extent it is possible to develope ones lung power the greatZisha of the 20s then know as the strongest man alive, developed his lung power

to the point where he could blow a twenty dollar GOLD coin clear out of a 6 inchtall glass. NOW THATS LUNG POWER. See if you can blow a penny out of acoffee cup and youll get the picture.

Another benefit of breathing exercises is to get Live Air into the lungs. Andreplace the residual air stuck in the lungs. At any given moment in time yourlower lungs contain 20 to 50% of stale air trapped in them. By Holding FRESH airin your lungs for few seconds or more, you replace the residual air or stale airwith fresh live air. This will increase the quantity of oxygen in your blood whichwill feed your muscles the nutrients they need to become health and strong.

Believe me, MUCH more can be said about the benefits of deep breathing, but letslearn some exercises to get the ball rolling.

"Breathing exercises alone, if done RIGHT, will make many a weak man strong andmany a sick man well.- Farmer Burns

4


5/103

I can Hear your Heart Beat

It was about 1980 when I attended a seminar at my karate school in Leominster

Mass. It was taught by my instructors instructor, then one of the mostknowledgably masters in the organization I belonged too.

He had us lying down with small hand targets on our bellies. This was so we wouldconcentrate on making the pad go up and down while we breathed. He first thoughhad us tense up our toes and calves.and then relax. Then the thigh and butt, thenthe stomach, and all the way up to the forehead. TENSE AND THEN RELAX,TENSE AND RELAX.The point was to get every muscle VERY relaxed. If done right and as you get calm,you should start to feel your heart-beat. And its at this point we start to focus onthe breathing.

We breathe in the nose for 3 heart beats, HOLD for 3 heart beats, and then breathout the mouth for 4 heart beats. THEN in for 4 beats, hold for 4 and then out for 5beats. In the nose, down deep into the belly to make the pad rise, then out themouth. Continue on to 5, hold for 5, and then out for 6. Remember your heart ratecontrols the count. Now keep going up in the count. Make the pad go up and down.And try to simulate a Pot Belly as you make the pad go up.

The master went on to say that if you can get to 30, THATS incredible. BUT if youhit 50.your in suspended animation. WELL, I never hit 50 so whos to say,

BUT.we were also taught by using this breathing technique that,

You can replace a whole nights sleep.

AND that I have done, if I didnt get full nights sleep, or was just feeling groggy,doing this for 5 to 15 minutes made me feel like a ferret on caffeine.

So not only is this a great way to get the hang of deep breathing, you can reviveyourself by doing this when needed. Just try not to fall asleep.

5


6/103

Breathing For a Fuller Chest

Nothing says health and strength like a fine pair of pecs. And the great SiegmundBreitbart Zisha taught in his fitness course of the 20s a lost technique to helpachieve this.

Let me quote.

When you breath in, EXPAND your chest upward and outward; get in the habit ofdoing thisI want you to develop the habit of taken in about 10 to 20 breaths aminute (normally). IF YOU DO THIS, it will not be very long before you will noticean increase in the SIZE OF YOUR CHEST and a general toning of your system.

So here we have breathing to help build up an area of the body. Talk about anadded bonus to breathing. Practice this throughout the day.

Breathe in deeply so theres an expansion at your diaphragm just below your ribs,as well as a chest expansion. In time this abdominal breathing will play its part inbuilding a powerful chest with greater lung capacity overcoming a flat, narrowchested look. It will also have an effect of improving digestion and will combatconstipation. Deep breathing massages the abdomen and stimulates the peristalsis ofthe intestines. - Charles Atlas

6


7/103

Suck It In!!!!!!

This breathing exercise is to depress the abdominal wall; its the reverse of the firstone. First, breathe out and while doing so try to draw your innards up as if trying toturn yourself inside-out. You might want to think of trying to touch your belly-button to your spine. Hold for 15 seconds.

This is also known as The Vacuum and will help flatten your stomach fast.Practice about 5 minutes a day and your pants will be falling off in no time.The vacuum drill was a secret exercise Arnold Schwarzenegger did to reduce thesize of his waist for bodybuilding competitions

Try combining this drill alternately with the PotBelly one on page 5, and try to keep up an undulatingmovement with your abdominal muscles.

Herman Weinsoff

Physical fitness is not only one of the most important keys to a healthy body; it isthe basis of dynamic and creative intellectual activity.- John F. Kennedy

7


8/103

Reach for the Sky

This is one of the first chi-kung breathing drills I learned back in 76 when I beganmy training in the martial arts.

Stand straight with your hands down by your sides. Force all the air out of yourlungs. Now stoop over slightly when the air is all out of your lungs. Pause for asecond. This will cause a further contraction of the diaphragm. Start inhaling slowlyand at the same time straighten the body slowly, raising your arms and head untilyou have filled your lungs to capacity. Keep the tongue on the roof of your mouth,and your hands should be over your head. Hold the air in your lungs, forcing itdown into the abdomen, holding for 6 seconds or longer. Begin to exhale, bringingyour arms down to your sides. Repeat this 5 to 10 times before and after you doyour other exercises.

8


9/103

Abdominal Tensing

This exercise combines the isolation of your abdominal muscles with deep breathingcontrol. First, breathe in deeply, and then exhale slowly. When your lungs are alittle more than half empty. CONTRACT your abdominal muscles and hold for 6seconds. Relax and repeat for 10 reps. This drill will also build up your stomachmuscles as well and speed your efforts to a 6-pack stomach.

Important: Visit our website at ShaolinAmericanKempo.com and give us your emailaddress, and we will send you weekly fitness tips. They will inform you and help to

keep you motivated.

9


10/103

Rage!!!!!

This is a great hard chi-kung drill that will develop GREAT muscle tone whilepracticing breathing. During the drill we will employ the art of dynamic tension. Wewill be tensing up all the muscles in the upper body which will help build up muscletone, and are a strength exercise in itself.

We start with feet about shoulders width apart (horse stance), hands down by side.Then we raise our hands slowly while turning them palm up towards the ceiling. Aswe do this we are tensing every muscle in the body, as if we were sneezing. BreatheIN as you do this.

Then press the hands out as if we were pushing a very heavy object away from usbreathing OUT, while rotating your palms to face forward. Remember to be tensingup your muscles throughout the push.

Breathe IN as you pull the arms back to your chest area while tensing as if you werepulling a heavy object towards you. Again, rotating your hands so they are facingyou.

Now circle your arms out to each side breathing OUT while tense, palms facing out.Then breathe IN and bring them back to your chest area, palms circle in to facingyou.

To end, press them down to the starting position turning palms towards the floorwhile breathing OUT.

Remember to remain tense throughout the whole movement. Think of pulling andpushing heavy weights.

If you can do more than 7 reps in a row, youre just not tensing enough.

See next page for photos.

10


11/103

Rage

1 2

3 4

5 6It is Health that is real wealth and not pieces of gold and silver-Gandhi

11


12/103

Successful Breathing

This will be our last breathing drill for now and we will be focusing on our thoughtsas well as deep breathing. To get started, while you breathe in close your eyes andthink of breathing in Health, Power and Success or whatever goal you chose. As youbreathe outthink of poor health, poverty and failure coming out as a black mistfrom your body and soul.

Breathe in anything you want to achieve in lifeand breathe out everything youdont want. Concentrate hard and be specific. Really feel the positive imagecoming into you and the bad blowing out. As you breathe in let it go down into thenavel area, then from there let it expand to all reaches of your inner being. When

breathing out concentrate even harder on expelling the things you dont want.

Cross your arms in front of your stomach area and then swing them in a circle upover your head and back, as you breathe in your goals. Feel a little stretch in yourchest as they go upwards and back. Let them come down back to where you startedand complete a full circle as you are breathing out your weaknesses. Be relaxed andcalm.

This exercise will help propel you towards that which you want out of life. You mayeven say its kinda like self-hypnosis and will keep focus on your goals. Use thistechnique daily and with in a few days you will see a difference in your life.

Do this drill slowly, to about a 4 count up and 5 count down.

Great men breathe from their feet, average men breathe from their throats-Chuang Tzu

12


13/103

Fat-Burning Intervals

Nothing burns fat faster than interval training. Its steady state-cardio on steroids.It creates more fat burning enzymes as well too. The idea is every minute or 2, youburst into a sprint to get the heart rate up high, and get your lungs puffing.

Heres one to give you the idea.

1. Warm up with about 3 minutes with light jogging.2. Then Sprint for 30 seconds

3. Then jog easy for 1 min and 30 seconds.4. Repeat.

5. Do this for 20 minutes

Practice this and youll be burn off more fat in a much shorter period of time. BruceLee did this type of training.

You can apply this method to any cardio workout. Lets say you like the stair-master, every 2 minutes start sprinting on it. Try and find the right pace so you cango the full 30 seconds. Then take it easy for the next 2 minutes, and repeat for atleast 15-20 minutes.

As an added benefit it builds more muscle tone, and will increase your enduranceand lung power faster.

Warning: Dont go so hard were your heart bursts out of your chest and flops on tothe ground. Please use common sense and listen to your body, and youll discover agreat technique to health, strength and endurance.

He who conquers others is strong; he who conquers himself is mighty.-Lao-tzu

13


14/103

Hindu Push Ups

Many wrestlers use these to build incredible upper body strength. It also willincrease flexibility in the shoulders and spine. I once had a student who could benchpress 380 lbs, but couldnt do 25 of these in a row. When you can crack off 100 ofthese, youll see a big difference in the mirror, not to mention how much lung poweryou will gain.

1. Start with your hands on the floor about shoulder-with apart.2. Your feet are on the floor and your legs are wider than your shoulders.3. Your butt should be in the air and you should be looking back at your heels.4. Bend your elbows and lower your body to the ground, then flatten yourself

out as if your were sliding underneath a bar. You dont have to go so low atfirst, but eventually you want to almost hit the floor with your chest.

5. Finish by diving your head up towards the ceiling. Exhale.6. Push back towards your heels and inhale, straightening your arms and

stretching out your legs.7. Do as many times as you can.

This is an important drill taken from my other course Combat Fitness: Exercises ofthe Iron Man. I included it so you know how to do it for the next lesson

14


15/103

Vibro-Hindu Push-Ups

Now that you know the Hindu push-up (we use to called it the Chinese push-up inthe mid 70s) your ready for the Vibro variation.

You will be performing the same motion..BUT remember how we tensed up everymuscle in the breathing drill Rage??? You will do the same as you execute thispush-up.

Start by trying to grip the ground with your fingers, squeeze hard. Now let thattension go all the way through the body. Make the upper body tense.

Now begin the push-up. You will notice you will have to go slower because of the

tension. The first motion should go to about a 3 to 4 count. Push back to startingposition while keeping tense and then repeat.

If youre applying the right amount of tension you should be spent by about 10 reps.

Practice 3 to 5 sets of 10 reps. Feel free to vary the tension as to do more or less.Tense hard enough and you will find just one rep a challenge. You can also applythis principle to almost ANY exercise with incredible results.

Joe Bonomo and Charles Atlas were pioneers inthis type of exercise in the 40s. Heres a brief bio

of Joe Bonomo..

Began learning the secrets of strength andfitness from a circus strongman, thusbeginning a life dedicated to the ideals ofphysical culture

As a teen won the highly coveted "Mr.Apollo" contest

A world class sprinter Played pro football for the pure love of the

game (there was little money in it then) Was a world renowned stunt man and daredevil : a newspaper did an article

once on the "black cats" ( a group of 13 stuntmen famous for doing stuntsthat no one else would dare attempt ), a follow up article a year later foundBonomo the only one still alive and performing!

BOXING: Good enough to be Jack Dempsey's sparing partner; once KOd anangry chimpanzee in a knock down fight.

15


16/103

The Zisha Squad

This is the lost squatting technique of one of the strongest men who ever lived.

Siegmund Breitbart was known also know as the Ironking since he came from afamily of blacksmiths. He traveled with the Circus Bush, which was the largestcircus in the world at the time. He performed feats of strength unheard of today. Myfavorite is he would lift a baby elephant, and while holding it he would climb aladder with a rope in his teeth, a locomotive wheel attached to the rope and THREEMEN suspended from the wheel.

NOW THATS STRENGH!!!!

So lets look at the exercise he taught in the very early 20s. Not only the legs get hit,but the back and arms too.

1. With your feet about 24 inches apart, go down to a squatting position with thepalms of your hands resting on your knees.

2. Bend your body forward, bending your elbows.

3. Now push up with your arms and at the same time straighten your legs (standup), keeping your body bent over a little. Exhale.

4. Go back down and repeat until tired. Shoot for 100 reps.

When doing this movement try and keep your triceps andyour lat muscles tense and ridged. Concentrate on thesemuscles and your abs as well.

After doing this exercise for a short time you will feel andsee the effect, as you might have used an entirely new setof muscles in a whole different way.

Problems cannot be solved by the level of awareness that created them.- Einstein

16


17/103

Leg Lift to Sit up

This is a powerful ab drill that Zisha taught and will work your mid section in aunique way. It also strengthens the lower back and hip flexors too. Youll stretch thespine, shoulders and upper back as well. The internal organs will be affected and itwill help in your bodys elimination process.

1. Lie on your back with feet together and hands alongside of you.2. Lift you legs from the hips to a right angle, keep going overhead and try to

touch the floor in back of you with your toes.3. Go back slowly to the position where your legs are in the right angle position

again, pointing upwards towards the ceiling.4. Lower your legs slowly until they rest back on the floor, BUT at the same

lifting your upper body to the sitting position. Move your head as far

forward as you can toward your knees, use the aid of your hands if need be.5. Put your hands behind your head when raising your body to make this

harder.6. Repeat until tired, and then gradually increase your reps.

17


18/103

Jump Rope and Circuit Training

Jumping rope is one of the best cardiovascular developers known to all. I read thatstudies show that 10 minutes of jumping rope gives your heart and lungs the samebenefits as 30 minutes of running. There are 3 main ways to jump rope. The easiestis feet together, then alternating jumping one foot to the other and last, one leg foras long as you can.

Well be exploring all these in this routine and practicing the last few exercisestaught as well in this next routine.

One minute of jump roping with both feet.Then One minute of the Vibro Hindu push up, or regular Hindu if thats too hard at

first.

One minute of jump rope, alternating feetOne minute of the Zisha squat.

One minute jump rope staying on one leg till tired, then switch.One minute Leg lift to sit up.

Repeat three times. This should take about 18 to 20 minutes and will give you onehell of a workout. As you get stronger try and increase reps and intensity.

Feel free to replace any of the exercises with your favorites, or other ones in thiscourse.

18


19/103

Short cut to Great Abs!!!

Forget just doing crunches and sit-ups and lets start using workouts that willchallenge your core muscles effectively. One such exercise is the plank. This is asimple exercise but deceptively effective in building a strong core - which you needfor strong abs. For certain - the plank helps to develop strength in the core,shoulders, lower back, arms and glutes.

Here are 4 variations of the plank

1. To do this, get into a push-up position with your arms in a 'L' shape position.Your body should be in a straight line from your head to your feet.

Then attempt to hold for as long as possible. Your goal should be to hold it for 5minutes.

2. Another variation to the plank is to lift 1 leg up - now this will add more challengeto your core.

Try holding it for 60 seconds and longer.

19


20/103

3. Now if you want to step it up - why not try lifting 1 left leg up and 1 right arm up- and hold for as long as you can. Shoot for 2 minutes.

This will give your core a great workout!

4. Lastly, try the swiss ball variation - in a push up position but with your forearmson the ball, try to balance yourself without letting your body rolling out under you.Again hold for as long as possible!

Start now and get those abs you've always wanted - but remember you have toreduce your body fat as well!!!

Change your mind, and youll change your body Dr. Jim Brassard

20


21/103

Pull-ups for Combat Fitness

How many pull-ups can you do??? A better question is how many weighted pull-upscan you do??? You might think youve mastered this exercise when you can crackout 15-20 reps, well think again. Lets look at some of the pull-up and chin-upperformances of some of the strength games true greats.

John Grimek could chin himself up 7 times with either armat a body weight of about 200 lbs.

Eugene Sandow could perform a onearm chin-up with any one of his tenfingers at a bodyweight of 190 lbs.

Marvin Eder could do 11 one-arm pull-ups at a bodyweight of 195 lbs. He could also do 80 consecutive 2-armpull-ups.

Keep in mind that all these performances were done in thelate 1800s and early 1900s before steroids reared theirugly heads. And the use of fancy machines.

21


22/103

Sobering isnt it!!! Any serious fan of strength training needs to put pull-ups intotheir routine on regular bases. So heres a guide line to pull-up greatness

Bodyweight Pull-ups Weighted Pull-ups for 5 reps

10 = Good 25 % Bodyweight = Good

25 = Very Good 50 % BW =Very Good

35 = Excellent 75% BW = Excellent

45 + = Physical Dynamo!! 100 % BW = Physical Dynamo!!

One-Arm Pull-ups

1 = Good

5 = Very Good

10 = Physical Badass!!!

So forget that lat machine and get up on that pull-up bar. Youll see some greatgains in no time.

Heres some advice to get you started. Instead of doing 3 sets of your max rep, 3times a week. Try concerning yourself with volume of work. Let me explain, if youcan do lets say 15 reps max. Then do 5-10 reps throughout the day, and everyday if

you can, or set a timer for 1 or 2 hour intervals and when it goes off hit the bar anddo your reps. Do lots of sets with lower reps is the key.

One of my young students has a pull-up bar installed in his bedroom door. Everytime he enters or leaves his room he does his reps. He went from doing 1 or 2 todoing 10 in a very short time.

Let me sum this up

1. Dont train to failure.2. Do more sets but less reps.3. Train everyday, if possible.4. Some days train hard and other days light. Vary it!!!

Note: If you cant do a pull up, use the lat machine until you can. Then never lookBack.

22


23/103

Did you ever wonder what type of exercises were the most effective for REALWORLD STRENGTH and fitness??? Some solid facts can be found by researchdone by Bulgarian Sports Scientists!!! In searching for these answers, the

Bulgarians wanted to know how the bodys response with fitness related hormonalrelease relating to different types of exercise. The theory is the greater the naturalhormonal release, the more productive the exercise, and more strength gained.

Heres what they discovered. The exercises in descending order as to amount offitness related hormones produced, thus producing faster results.

1. Exercises that move your body or the majority of you body thru space. LikeDips, Squats, Pull ups, Sprints and such. These types of exercises release themost hormones.

2. Barbell exercises where you dont move your body thru space. Someexamples are: bench presses, military press, curls, etc. They dont producethe same response as the first group.

3. Machine exercise: where one is in a locked position, produces the leastamount of hormonal response and is the least effective.

4. Isolation exercises: and these are the least of all. They can be done onmachines or free weights. Some are; Curls, triceps extensions, etc.

So what does all this mean???? Well. when faced with a choice between dips orbench press, give the dips the nod or even pushups with some weight on your back.Between pull ups or bent over rows, pull ups hands down. Between machine pressor handstand push ups, handstand push ups are far better.

If you insist on doing types 2, 3, 4 exercises, kick things off with some type 1 exercisefirst. This is going to trigger top hormonal responses prior to the lesser exercises,thus having max hormonal responses activated on the lesser types.

Mighty Paul Anderson started most of his pressing workouts with handstand pushups, kicking his fitness related hormones into high gear. As far as I read,Andersons pressing and jerking lifts have not been matched to this day.

-From Jim Brassards E-mail tips free at ShaolinAmericankempo.com

23


24/103

How about a Nice Pair of Legs????

When building leg muscle I see people wasting a lot of their time and actuallymurdering their chance of getting great legs.

The first mistake is long distance running. Stop doing it!!! OHH no doubt you willthin out your legs some..BUT it will cost you. You lose muscle mass, and its verycatabolic (breaks down and EATS muscle for fuel). Also if youre trying to loseweight, this is a huge no-no. You see, every pound of muscle burns about 50-70calories a day.even while at rest. In other words..

Muscle Speeds up your Metabolism!!!

Losing it will slow down your metabolism for sure.

SOOOO what should you do instead??? SPRINTS.. Thats right, sprinting is theanswer. Have you ever looked at marathon runners, their legs are less muscular.They even look gaunt. NOW look at sprinters, their legs usually look fuller andlarger. Thats because they have to generate intense energy in a smaller amount oftime and thats the secret!!!!

The Fat-Burning Intervals at the beginning of this course is an excellent place toget started. And later Ill show some more that also combine other muscles for acomplete workout from head to toe.

What else can you do for a great pair of legs??????

Lotsa Lotsa Squats!!!!!

And the Hindu-squat has been the favorite exercise of many strong people.Squatting brings out all the muscles and their shapes. You will achieve shapely legsas opposed to skinny shapeless legs. Using weights is fine for this, but an addedbonus of doing Hindu-squats is that you will be doing cardio at the same time and

increasing your lung power and endurance.

Lets look at it

24


25/103

The Hindu-Squat

This is drill is king of all body exercise. It targets so many muscles that its not just alower body exercise; its more of a total body exercise. No matter how conditionedyou are, these will challenge you more than you think. It also builds great lungpower. They increase muscle mass, bone mass and endurance while strengtheningknee ligaments. Squatting requires not only leg strength, but also core and upperbody strength as well. When you can do 400 straight youll get the picture.

1. Stand straight with feet about shoulder width apart. Inhale2. Keep back straight as you lower to the ground, thighs parallel the floor.3. As you go low your hands are behind your back.4. As you get lower, let your heels rise of the ground.5. Push off your toes and swing your hands upward.6. Your hands will rise for balance till their level with your chest.7. When raised, pull your hands toward your chest as if rowing a boat.8. Squeeze fist tight. Exhale as you lower yourself.9. Shoot for 100 of these straight.

Note: The old strongmen would just put there hands on their hips while doing whatthey called Deep Knee Bends. The deeper you go, the more it targets your butt.This is one of the best drills for a shapely arse.

More on butt exercises later!!!!

25


26/103

Burning 20% More Fat While Walking

If you want to burn up some extra calories and burn some extra fat off while you gofor a walk then Ive got a tip for you!!!

When your losing fat, much of it is being converted into Carbon Dioxide and water

vapors, so you can literally..Breathe Away fat!!!!

Next time you go for a walk you should practice deep breathing every minute orless. Ive already showed you several breathing exercises earlier so you should havean idea how to do this. But Ill explain anywhoooooo.

Inhale for 5-7 seconds through the nose and hold it down into your belly for 5seconds. Then exhale for 7 or 8 seconds out the mouth. Make sure to exhale stronglyand longer. Picture in your mind fat and toxins coming out with the exhale.

Now if you did 2 deep breathes every minute of a 20 minute walk, thats 40 times.Youll be burning up to 20% more calories and fat with very virtually no effort onyour part.

You dont have to go for a walk to use this trick.HELL; I do it while Im sitting inmy lazy-boy watching the tube. And there are many other benefits to deep breathing

as I mentioned earlier.

Youll feel better and more clear within your body. Youll have a surge of energy doto the increase in oxygen intake, AND the removal carbon dioxide (Stale Air) fromyour lungs.

When it comes to eating right and exercising, there is no "I'll start tomorrow."Tomorrow is disease. ~V.L. Allineare

26


27/103

The Atlas Dip

Charles Atlas had a 47 inch chest and this is one of his exercises he did to achieve it.The push-up was known as the dip in those days. He did more than 200 of theseevery day, and stated this was one of his secrets to his enormous chest.

Place 2 chairs about 20 inches apart. Then get in a push-up position with palms onthe chairs. Dip down as low as you can go to the floor, let your chest go as far pastyour hands as possible.

He taught to breathe in when coming up, and exhaling when going down. Continuetill slightly tired. Never perform this till exhausted or you will do more harm than

good is what he taught. This way you can do them daily.

Putting your legs up on a chair will make this harder.

Do this 25 times or more then take a rest and continue. Or even better, do 100 in themorning and then at night.

27


28/103

Atlas Chest Press

This is another great exercise that Atlas taught; it pits one group of muscles againstthe other. This is one of the best ways to get fast even results without injury.

1. Place your right fist in the palm of your left hand level with your hips.2. Have both hands over the left with the left elbow bent.3. Now push with your left hand while resisting with your right.4. Now cross over to the right hip with the right elbow bent, then push with the

right hand and resist with the left. Do this as hard as you can for fastestresults.

5. Breathe out as you move across the body, and go slowly.6. Keep alternating till tired. If you can do more than 10, then youre not

pressing hard enough.

This will also work your shoulders and lats as well. You must concentrate on flexingthese muscle groups while doing this. Closing your eyes might help.

28


29/103

Circular leg lifts

This is a great abdominal exercise. It will develop the upper and lower abs. Your hipflexors and lower back will get some work well.

1. Lie on your back with hands by your sides2. Raise your legs while you inhale.3. Begin making a circle with your feet.4. Starting at the feet and hits a peak above your head and then ends at your

feet.5. Try 10 or more reps in each direction.

29


30/103

Sitting Arm and Leg Scissors

This one will hit the lower abs and hip flexors. And if you put some dumbbells inyour hands youll work your upper body as well. In the 70s they would make us dothis as part of our testing to see how long we could last.

1. Sit on floor, legs straight out.2. Lift legs about 6 or 7 inches off floor.3. Now just open and close your arms and legs in a scissor motion.4. Exhale when crossing you arm and legs, Inhale when you open5. Shoot for doing 100 of these

Health is like money, we never have a true idea of its value until we lose it. ~ JoshBillings

30


31/103

Exercises That Develop a Tight Butt in Days

Lets look at a few exercises that will harden and develop a shapely be-hind.

Isometric Butt Squeezes

You can do these anytime and anywhere. They can be done while standing orsitting, but lying down often gets the best results.

Simply squeeze your butt together and hold it. You want to try holding this for aminute, then over time work up to a 3 minute squeeze.

The more you do this throughout the day the better. And you should do these butt

clenches for at least 5 minutes a day. Start by doing 2-30 second sets 5 times a day.You should results in less than a week.

Not a big price to pay for a tighter butt, heck you wont even break a sweat.

You didnt want me to include a picture on this one.....did ya?

Hit those Stairs

Running up stairs really targets the gluteus maximus like you wouldnt believe.

Find a long flight of stairs and run up and down till tired. I like to go to the localfootball field and go around the whole stadium. You also get a great cardio work outand the legs will benefit greatly from this as well. Try going up 2 or 3 stairs at atime, and it wont be long till you can bounce a quarter of your butt and have itricochet all over the house.

If you cant find suitable stairs, find a steep hill and run up and down it. Take longstrides for fastest results.

31


32/103

Floor Glute-Ham Raise

This one is really going to give you a solid butt. Its a difficult exercise and willhumble you when you try it. You will knee on the floor and put some padding underyour knees. A training partner can assist you be holding your feet in place, or youcan anchor your feet under a bench or whatever.

Theres a couple of ways you can perform this. First you can start from the uprightposition and perform several static holds on your way down. Stop and hold everyfew inches for 3 to 5 seconds. Continue till your hands touch the ground.

You also could start from the ground, contract the hamstrings and butt tightly topull yourself back up. Try to keep the back straight throughout the movement.

Typically you will need the use of your arms to assist with this exercise, but as youget better rely less on the use of your arms. Theres a good chance you have never

done this exercise and

Gains come very quickly when you introduce a new stimulus!!!!!!

32


33/103

6,000 Year Old Secret -- How to Rub your Belly

Fat Away

Heres a simple Trick to aid in eliminating belly fat. Dont pooh-pooh this becauseits so simple. Just prove it to your self by doing it for a week; it only takes a fewminutes a day.

Take both your hands and rub them together fast for about 20 seconds, like Mr.Miyagi did in the Karate kid. You want to create a lot of kinetic energy in the formof heat. Now, take one of your hands and place it on your belly button. Start to rubin small circles firmly over your belly button. Small circles at a pace of 1 per second.

After youve done this for 30 seconds, stop. Rest for 30 seconds, and then repeat

again. Lick one of your hands before you rub then together, the wetness in the salivawill makes a good conductor of heat.

The first reason this works is that the heat passes through your skin. Once throughyour skin the heat attacks lumps of fat sitting there. Fat doesnt like heat!!Whenever you can elevate your core temperature you will trigger your bodys fatburning abilities. The heat and rubbing loosens up the fat and then it getseliminated from your body through blood, sweat, urine and feces.

The other reason this works is because youre stimulating your stomach and smallintestines when you rub your belly. The rubbing helps them with waste removal.

Most people have sluggish digestive systems which carry at least 5 pounds of fecalmatter. This method will help speed up weight loss by eliminating useless sludgefrom your system.

I recommend you do this for a few minutes in the morning then at night before yougo to bed. You should notice a difference inside of a week.

A healthy body is the guest-chamber of the soul; a sick, its prison.- Francis Bacon

33


34/103

Bear Walking

Bear Walking will develop animal like strength, and mobility throughout yourlimbs. While doing this you will also get out of breath shortly making a greatexercise for your lungs and heart as well. You can burn fat and gain a lot of strengthdoing this one.

1. You need a lot of room for this one, I recommend a field.2. Put all your weight on your hands and feet.3. Now start to walk like a bear.4. See if you can go the length of a football field.5. Try to RUN like this.6. Rest and repeat.

If you have stairs in your house, try walking up them the same way.

Dragon Descends from Heaven

This an old kung-fu drill in which you do the same thing (Bear Walk), BUT..Going DOWN a flight of stairs or a hill if your are outside. This will put some extrawork on them their shoulders.

Try to combine all three. Bear walk or run around your house then go inside andgo up and down the stairs a couple of times. Then start over. Try not to stand, evenwhen going into your house.

34


35/103

Alligator Walking

If you thought bear walking is tough, wait till you do this one. Its a lot the same butyoure staying very close to the ground with your chest. This one will really putsome meat on those arms and chest, and takes your breathe away. It wont take youlong to feel burning.

Some of the most conditioned athletes I ever trained could barely go the length of aroom, let alone the length of a football field.

1. Keep your chest as close as possible without touching the ground.2. Keep your elbows high and walk forward.3. Continue moving the same-side hand and leg movement.

Try alternating between the bear and alligator walkevery few feet or so. When the alligator walkbecomes too hard, then turn into a bear for a whilethen back again. This way you will be able to go

nger.

our new physique they will want to join in with you.

loYou may look a little silly to someone watching, butwhen you stand and display y

35


36/103

Crab Walk

Crab walking is another great exercise for overall body conditioning. Your lung andlimbs will get some hard work. Being in this position will hit the spine, butt and hipstoo. This is another good on for your butt.

1. Find a lot of room and get into position.2. Start walking forward slow then faster.3. Keep your butt up high as possible.4. Keep breathing deeply.

After going forward some, try walking backwards. Youll be using your muscles in a

whole different way.

36


37/103

Duck Walking

Duck walking will really put your thighs and hips to work. Eric Heiden who won 5gold medals in the 1980 winter Olympics had this in his workout regimen.

1. Get in a low squatting position.2. Put hands on hips or on top of head.3. Start walking as far as you can get.4. Rest, then repeat.

Important: Visit our website at ShaolinAmericanKempo.com and give us your emailaddress, and we will send you weekly fitness tips. They will inform you and help tokeep you motivated.

Success usually comes to those who are too busy to be looking for it- Henry DavidThoreau

37


38/103

Can you do this 10 second Weight Loss Exercise &Test without getting sick??

Tibetan Spinning

This next drill is popular with the Tibetan monks for increasing ones life span andit helps in weight loss. It almost immediately increases your energy levels, enduranceand balance. The only drawback is it might make you throw up.

The reason for this is that this drill targets your endocrine system, not the muscles.And if its unbalanced you might get sick. So here we go..

Its nothing more than spinning around just like a little kid does all the time. Youseeyour endocrine system controls your hormones. When its unbalanced yourhormones get out of whack. When this occurs bad things happen to your health andweight loss efforts.

Spinning stimulates the Endocrine system to balance itself out!!!

After doing this if you feel energized and fine then your body is ready to lose weightFAST. You just need to exercise. BUTif you feel like your going to throw upand dizzy, then your body is in bad shape to lose weight. Your Endocrine system isunbalanced and not in a good position for weight loss.

The good news is that practicing this will help to normalize and balance yourEndocrine system. You will get use to this and less sick each time, allowing forbetter weight loss, health and longevity.

1. Stand up with arms by your side like airplane wings.2. Look straight ahead, then start spinning3. Spin Clockwise not counter-clockwise for best results.4. Start by spinning 3 to 5 seconds, then work your way up to 10-15.

38


39/103

The Zisha Dive-Over Push up

This was an exercise that strongman Siegmund Breitbart taught in the 20s. Thismovement strengthens the whole body. Do this drill slowly at first and concentrateon the movement. Zisha states that this will develop the hollow spaces in yourshoulders which are difficult to develop.

1. With feet close together, bend forward and place hands flat on floorshoulders width apart.

2. Extend your hands out in front of you about 4 feet.3. Now swing your body forward on your hands, keeping your elbows straight.

Almost all your weight is now resting on your hands and shoulders.

4. In this position, raise your head and expand your chest by taken a deepbreath. Tense the muscles of the chest if possible.5. Now push back with your hands.6. Repeat 10 times then gradually increase.

39


40/103

Rising Leg Spreads

Great exercise for your stomach and will stretch you out too. Strongman Joe

Bonomo taught this one in all his courses.

1. Lie flat on your back. Press your toes away from you.2. Raise your legs slowly and spread them at the same time.3. When legs are raised as far as you can go, they should be wide as possible.4. Lower your legs brining them slowly back together.5. Repeat 25 times or more

I am not discouraged because every wrong attempt discarded is another stepforward Thomas Edison

40


41/103

Rolling One Leg Squats

The one legged squat is one of the most difficult exercises to achieve. In thisvariation it will make it easier for you and get you started. This will put muscle onyour legs and butt!!! Youll also be working on balance when you stand.

1. On one leg begin to squat down to the ground.2. Sit on the ground then roll back onto your back.3. Let your legs go back as far as you need to help build up momentum for

standing.4. Roll back up on the same leg and try to stand.5.

Put your hand on a wall or chair if you need to help you stand.6. Switch legs and repeat.

7. See if you can do 10 reps per leg.

41


42/103

Lets Build a Bridge Together

Bridging has been taught for ages and is one of the most important exercises tomaster for overall health. We will go through 3 different bridge exercises for thislesson.

First is bridging in your hands and head, then bridging on head alone and finallyback bridging on just your hands.

Most people just work on one, but you should be working on the others as well. Iwant to point you in the direction of the hands alone back bridge. When you developthis, your flexibility as well as body strength will improve greatly.

Just push your self of the ground completely and hold this position. Keep your feetflat and stretch as high as you can go. Breathe and push your body toward yourhands. See if you can get your shoulders over you hands. Try to hold this for as longas possible. See if you can hold for 1 minute. Shootfor 3 as you get stronger.

Here you use your hands to aid your neck whilebridging. Try to get your chest over your faceor touch your nose to the ground. Roll backand forth till tired. When your spine, neck andbody build up..thenuse no hands.

42


43/103

ups have been used for many, many years and theyhave stood the test of time.

orkyou will get great benefits doing pushups not to mention a total body workout.

nytime andthere are so many variations that you will always be in for a challenge.

s

ers

r back

ings

scalf

ast, explosive. You can make pushups ashard or as easy as you want them to be.

Push up Test!!!

plefor four more minutes of pain. Just imagine if you put

your feet up on a chair!!!

the floor and then you will know that the pushup canbe a very effective exercise.

Push-ups Builds Total Body Condition.

Don't miss out on the benefits of pushups, when done correctly they can be a verybrutal form of exercise, push

Why? Because they work, they have always worked and they will continue to w

The great thing about the pushups is that they can be done anywhere, a

Pushups work the:

handsforearmbicepstricepsshouldtrapsupper backloweabsgluteshamstr

quad

You can do them anyway you like slow, f

If you don't think pushups are worth doing - try this simple test, get into a pushupposition and hold the pushup position for five minutes, after one minute most peowill know-that they are in

As a result... your body will start to shake, you will start to sweat, your body willwant to collapse in a heap on

43


44/103

Alligator Push-Ups

burn on this one. Your whole body gets a workout and your endurance will sore. It

e hand up high near your face and other low near waist.ith the low hand, now becoming the high

ard and letting your feet drag.gth of a football field is ideal.

With that last lesson in mind, lets try the alligator push ups. Youll be doingpushups while you move forward on this drill. It wont take long for you to feel the

will also help you get stronger at the alligator walk.

1. Find some room to move, and get down in pushup position.2. Put on3. Do a push up and walk forward w

hand.

4. Do another push up and repeat.5. You should be moving forw6. See how far

you can travel. The len

While we are postponing, life speeds by. - Seneca

44


45/103

Wall Hindu-Push-Ups

g to put your feet on a chair and do them, but much differente of your weight since your feet are lying on them,

Try to do 25 reps

Repeat till tired. See if you can do as many this way as the regular way.

You will be surprised at how this challenges your body in ways you might not havethought of. Its one thinon a wall. The chair picks up somnot so on the wall.

1. Put your feet on the wall.2. Get into position and do the Hindu-Push up.3.4.

45


46/103

The Handstand Push up

Just flip yourself up on the wall and try to hold for a minute. Then begin to work onpush ups. Go half way down at first then all the way when youre strong enough.

t

ust trying to hold this for 1-2 minutes can build greatell.

I always include this exercise in all my teachings. Nothing builds upper bodystrength and power than handstand push ups and variations of them. They may bedifficult at first but mastering this drill will pay huge dividends in your strength.

If you can do 10-20 thats great, if you can do 50-100 yourenot human anymore.

I recommend you try and do these everyday. Some days doas many reps as you can, and on others to just some ligh

reps.

Jstrength as w

46


47/103

How to Burn off Calories at Double your normalrate and increase Fat-Burni

res a

he hills or stairs and speed up your efforts to losing weight and getting

ng by 30% RIGHTNOW!!!!

Here are a couple of tricks to burn more calories and fat.. Immediately.

The first is easy. When doing any kind of cardio on a treadmill or running, heway to burn twice as many calories.

Setting the treadmill on a 20 degree incline, or running uphill will drasticallyincrease calorie burningover twice as much. A 170 lbs person will burn about 5calories per minute while just walking 2 miles an hour. That same person will burnaround 10 calories going uphill. Just imagine if they were jogging!!!

So run for t

shape.

their study. When the subjects of this study drank 16

o there you go!!! Put these 2 tricks together and youll burn more calories and fatith not much more effort.

The other tip is simply drinking water. Ye-Sirey, it will increase fat burning up to30%. Studies have proven that drinking water will increase your metabolic rate.

German researchers used an indirect calorimeter (a very accurate way to measurethe expenditure of energy) inounces of water in one sitting, their metabolic rates increased by 30% almostimmediately.

Sw

47


48/103

Tension Leg Spreads.

bechallenging your balance as well. It employs self resistance which makes it a natural

ay to building body power and muscle. Joe Bonomo taught this in his courses.

our knees.

Rememberthe harder you resrks sitting in a chair as w

Heres an oldie but goodie. It builds up thighs, pecs, shoulders and back. You will

w

1.

Squat down low with knees together, heels raised.2. Pull you knees apart, RESISTING with your hands and arms.

ist the more this works.ell.

3. Push knees back together with arms, RESISTING with y4. Do this exercise 15 times.5.

. This wo

6

48


49/103

Chinnies

his one goes by many names. It will really develop a strong stomach. Another oldieorks!!!

legs fully rest back on the

Try to do 25 reps. 1 rep is one knee to elbow

Tbut goodieand it w

1. Lie on ground.2. Bring up left knee to the right elbow.3. Go back down and then switch.

dy and4.

To make this more intense, dont let your boground, keeping constant tension on the abs.5.6. A goal is to do 100 straight w

touch.ith good form.

Be Master of mind rather than mastered by mind. Zen Saying

49


50/103

Ankle Wiggles

Another great ab drill. What makes this work so well is that you constantly keep

1. Lie on back and bend your knees so feet are flat on floor.es of each ankle.

your abs tense while moving side to side.

2. Raise your upper body a little.3. Begin to touch hands to the outsid4.

Keep your abs contracted throughout.

In Combat Fitness: Exercises of the Iron Man, You can learn over more ab drillsand routines that will have ch in not time. For morebullets bouncing of your stoma

info go to ShaolinAmericanKempo.com

50


51/103

One Legged Squat

The one-legged squat is an amazing way to develop powerful legs. It willsimultaneously develop strength, flexibility, balance and mental toughness.

Rep for rep, the one legged squat is one of the most difficult drills to master. Sodont expect to perform this the first day. Itd harder than you think..If it was

can do at least 100

orking leg to the ground.Use your arms to balan

before thrusting your body upwards.Your goal is to do 15 in

easy, than it would not be worth performing.

I recommend you begin working on this exercise when youHindu squats comfortably. Some instructors recommend 200.

1. Raise one leg and flex your grounded leg and knee.down.2. Lean a little forward as you go

3. Tighten up your abs as you get close to the ground.4. Go as low5.6. Hold the bo7.

as possible without touching your non wce yourself.

ttom position for a seconda row.

Its more than ok to cheat on this one to get accustomed to it. Using a chair or thewall to help you push off will get you going.

51


52/103

on it will build great

3. Keeping your torso upright, lower your body until your left thigh is parallel

The Bulgarian Split Squat

This exercise will help with the one legged squat, not to mentileg strength.

1. Stand with a chair or bench about 2 feet behind you.2. Place the instep of your right foot on the chair.

to the floor.4.5.6.

Pause, and then push yourself up as quickly as possible.Try 20 reps, and then repeat with the other leg.You can add a challenge to this by holding some dumbbells in your hands.

You may have a fresh start any moment ing that we callailure' is not the falling down, but the staying down. ~ Mary Pickford

you choose, for this th'f

52


53/103

Shower Time

Doing this will help you slim down and gives you a lot more youthful energy in the

teach you, and within a

So

ld as

e

ill also provoke your body to raise its internal temperature to

re temperature, and the higher your internal temperature the easier it is

y

fficiency in fat burning and energy will last throughout the day. If you can get inat will help speed up this process immensely.

pacing them out will give your body 2 chances to experience the fat burning anding effects of the cold water. Good Luck.Brrrrrr!!

process.

Within 7 days youll see the slimming effects of what I willday youll notice a huge increase in your energy levels.

what is it?????

To energize your body and help it burn fat you simply..

Take a 15 second COLD shower at the end of your normal shower.

Thats right, when youre about to rap up your shower, turn the water to as coyou can bear it and let it run over you for about 15 seconds. It will shock yourbody; in fact youll have a hard time breathing. That 15 seconds is going to feel likan hour.

You see, cold water is considered Alive water and hot water is thought to beDead water. Cold water energizes, invigorates and fortifies your body. It alsoimproves circulation and overcomes sluggishness that is formed from blocked upenergy circuits in the body.

The cold water wbalance out the shock of the cold. This will create a very hostile environment forfatty deposits. And that extra heat will burn off fat. Youre tricking your body toraise its coto burn fat.

The cold water will also act as a stimulus for increase energy. Youll feel this all dalong.

Now the best time for this is in the morning to start your day because the extraeanother one around dinner time thSenergiz

53


54/103

t fat burner and will tone the entire body from head to toe. When youre

o

he dumbbells should be

right leg and bend at the knee until thate rear knee is just off the floor.

3. Now press the left hand weight overhead.4. Lower it and push back to the starting position.

ith other side.Thats one rep, try to d

Dumbbell Lunge & Overhead Press

This is a fasshort on time this is one you dont wanna miss. It will work your legs, core andshoulders. It also improves your coordination for sports because it requires you tkeep hips level and your core stable for balance as you attempt this complexmovement.

1. Stand holding the dumbbells at your shoulders. Tbodyweight.about 10 to 30% of your

2. Take a big step forward with yourleg is about parallel to the floor, th

5. Repeat w6. o 25 reps.

Dont let the wei s straight downas you step. Keep tes.

ghts carry forward. Think about dropping your hipthose abs tight, your chest up and squeeze those glu

54


55/103

One-Arm Dead Start Push-up

The one arm push up is one of the most powerful strength building exercise you cantness: Exercises of the Iron Man, I recommended

is iswill

on the floor try and push your self up.4. Try not to contort your torso, and keep your body as tense as you can like the

Vibro Hindu push up

h as hard as you can for 10 seconds. Soon

find. In my last course Combat Fitrying to do 20 reps each arm. Now its time to test you to see your progress. Thquite challenging, but if you give it the attention it deserves your body strengthsore.

1. Lay flat on your stomach.2. Get one hand on the floor and get it centered. You might start in the up

position then lower yourself to get into this position.3. Now, from a dead start position

5. If you cant get of the ground, pusyoull have lift off.

55


56/103

Swiss-Ball Knee Tuck

Get yourself a Swiss ball, theres some great exercises you can do with it. And thebest part as that their cheap, only about 10 dollars. In this drill youll be hittingthose abs big time!!! Your upper body will get a little work as well.

1. Assume the pushup position with your shins on the ball.2. Keep your abs tight; now draw your knees to your chest until your toes are

on top of the ball.rolls back to the starting position.

ard you so your shins rise of the3. Slowly straighten your legs so the ball4. Lift your hips as you bring your knees tow

ball.

To be as fully developed man, you must develop mind and body equally.-Plato

56


57/103

The Goblet Squat

the weight, in front of your chest withour workout.

n, lower your body into a squat.Its

Your upper body should hardly move if youre using your legs, hips and

This one gets it name from the way you holdyour hands cupped. This may well be the only squat you need in y

ell.Your upper body gets some work as w

1. Start with a dumbbell about a third of your bodyweight.2. Hold it vertically by one end.3. Hug it tight to you chest.

ow4. With your elbows pointing d5. Allow your elbows to brush past the insides of your knees as you descend.

alright to push you knees out.6. Return to starting position.7.

low

er back as a unit.

57


58/103

Better Vision in 5 Minutes

Heres an exercise that should help to improve your vision. Its simply rapid

t as you can for 1 minute. Dont stop until youve done a full minute,and it has to be fast as you can. Your eyes will get tired and slow down but just

o the eyes.

overwhelming surge of blood to the eyes which nourishes them with nutrients as.

ld notice something the first time you do it. This improvement istemporary to begin with, but repeated rapid eye blinking it will become more

re practice this for up tots best to spread them out during the

blinking of your eyes.

Blink as fas

keep at it.

The reason why this works is that it provides a surge of blood flow tMost people have poor vision do to low blood flow and capillary leakage in theireyes. This rapid blinking helps cure these problems, because of the

well as strengthening your capillaries which allows for better use of that blood

So if you did this 3-5 times a day, you should see improvement in your vision.Hell, you shou

permanent.

Dont expect to do this a few times and presto you have perfect vision forever. Itwill take time just like building your muscles. So therefo5 minutes a day, in 1 minute increments. I

day. If you do..youll be rewarded with better vision.

58


59/103

Burbees

lower body while simultaneously developing stamina and explosive bodypower. If you want a complete cardio and muscle workout slip these into your

osition.

ithout stopping

This one of the best conditioning exercises known to man. They will fatigue theupper and

training.

1. Start in a standing position.2. Squat down and put hands on floor in front of you.3. Kick your feet back into push up p4. Immediately return your feet to the squat position.5. Then stand up as fast as possible.6. See if you can go 3 full minutes, fast w

Now for a real hard variation, do the whole movement with one leg at a time. Usejust your right leg to do the whole movement, and then switch to the left. ENJOY!!!

"The consciousness of self is the greatest hindrance to the proper execution of allphysical action." -- Bruce Lee

59


60/103

Tuck-Under Planche Push up

ave to come in to play to keep you

g dip bars or 2 chairs will help you go down

sh up bars to demonstrate.

Youre going to feel this one BIG time in your shoulders and chest. You also will beworking on your balance. Many muscles hstabilized during this exercise. It puts the whole weight of the body into the push up.Just doing a few at will be a challenge.

You can to these on the ground. But usin

further targeting the chest more. I use the pu

1. Tuck in your legs to yo

our chest.

2. Get balanced, and h3. Then just go down as far as you can.ld for a second.4. Then press back up.5. Try to do 10 reps.

These may be very hard at first, but keep at it. Youll be rewarded with newstrength.

60


61/103

Mountain Jumper Pushups

s a lot of extra work. You could say this is an ab

e an excellent

f you.

Here we skip the standing movement in the Burbees. This one will still get theheart pumping, but will give the abdrill yet the chest, lower back and shoulders get hit with this as well. Making it awell rounded exercise.

Mountain jumpers are just getting into push up and jumping forward and backwith both feet (3 & 4 movements of the Burbees). And these alone ar

in between for a little variety, and WORK.drill. Were just adding a push up

1. Squat down and put your hands on the floor in front oJump back to squat position, and repeat.

ny you can do non-stop.

2. Jump back with both feet.3. Then do a push up.4.5. See how ma

61


62/103

Vacuum Squats

This was an old exercise of the 30s. In this one we get the benefits of breathing, leg

s apart.

knees until youre in a squatting position.is pulled in as far as

seconds and return to starting position.

work and abs all in one.

1. Stand with hands on hips and feet about 10-15 inche2. Take in a good gulp of air and fill your lungs.3. Bend the4. Now slowly let the air out the mouth until your stomach

possible.5. Hold for a few6. Try to do 25 reps.

"A journey of 1,000 miles begins with the first step." -- Lao Tzu

62


63/103

The Inchworm

ther excellent drill. This exercise, also known as the hand walkstretches your hamstrings, calves, glutes, and lower back. This will develop a very

th apart.ou.

far as you can go.

The inchworm is ano

strong core as well.

1. Begin by standing, legs about shoulder wi2. Put your hands on the ground in front of y3. Walk the hands out as4. Dont let your stomach touch the ground.5. Hold for 3-6.

5 seconds.

Walk back to starting position, and repeat.

63


64/103

Animal Training

Animal routines are excellent for strength, endurance and coordination. You can

l training is to measure your time or distance.

minutes.minutes.

5. Rest 1 minute6. repeat 1 4 times

open space, a gym will do as well. Give this onea try as it targets different muscle groups. It wont be long to YOU become annimal, or at least have its strength.

Now lets look at training for distance.

start or end a workout with them if you like.

Two ways to incorporate anima

Animal Training for Time

1. Bear walk x 2 minutes.2. Duck walk x 2 minutes.3. Crab walk x 24. Alligator Walk x 2

The best place to do this is outside in

a

64


65/103

Animal on the Field

t the long side of the field and animal walk shorter sides. You wantto shoot for 10 sprints and 10 animal walks to complete your workout. More if you

om:

print..100 yards would be ideal

This drill will get you in condition on no time. You need to go to soccer or footballfiled for this. The object of this workout is to alternate between sprints and animalwalks. You sprin

got the energy.

You can choose any animal walks you want, heres a list to choose fr

Bear walking, Crab walking, Duck walking and Alligator walking.

S

Animal Walk

Animal walk

Sprint

o this 2 -4 times a week and your clothes will be falling off you in no time!!!

"A journey of 1,000 miles begins with the first step." -- Lao Tzu

D

65


66/103

REAL Animal Training on the Field

You wanna add some real animal power to this workout; lets add some exercises atthe corners of the field. So heres an example..

1. Sprint down the long side of the field, then do 25 Hindu push ups.2. Then Bear walk the sort end.3. Next corner, due 25 Chinnies.4. Sprint the long side again.5. At this corner, try 25 Zisha dive-over presses.6. Now crab walk to the other corner.7. Then 25 V Sit-Ups (Jackknifes is another name for these).

There you have it, try to make up your own routine. Combine different animalwalks and exercises to vary it. I recommend you do some sort of core exercise andupper body exercise at the corners. Your lower body is already getting a HELL of aworkout sprinting and animal walking. Heres another one.

1. Sprint, and then do 25 Pull-ups.2. Alligator walk on the sort side.3. Then Sprint again.4. Try holding the plank for 1 minute or more.5. Duck walk next.6. Sprint.7. Then do 25 Mountain Jumper Pushups.

If you train like an animal, youll gain its health and strength.

Lets look at some more strength building exercises

66


67/103

Circular Pressing

This is one that I developed with applying martial arts principles. Its similar inprinciple to the atlas chest press, but youre making a big circle with your arms.Like your stirring a huge pot of cement thats almost hardened. Youll be workingthe whole upper body on this one. The chest gets hit the most.

1. Stand upright and place your fist into the palm of the other hand.2. Begin to press hard into each other.3. Then start to make a big circle with the arms, as if you were stirring a big

pot.4. Concentrate on pressing the fist into the hand HARD throughout the circle.5. Do 10 reps one way and then 10 repeat the other way.6. Breathe out throughout the circle, then stop and inhale.

You can try to put palm against palm too, and if you can do more than 10reps.your not pressing hard enough.

67


68/103

Boulder Shoulders Push ups

The side of your shoulder blade and upper ribs lay a small often neglected musclecalled the serratus anterior. When its weak you are not as strong as you could be.And since your rotor cuff muscles must pick up the slack to stabilize your shoulderjoint, pain and injury could result.

Boost your upper body strength with the Boulder Shoulder push up on the Swissball. This drill will do wonders for your shoulders, not to mention the rest of thebody as well.

1. Assume a push up position with your hands placed directly under yourshoulders and on the sides of the Swiss ball.

2. Spread your fingers with your thumbs pointing forward.3. Keeping your core tight, lower your self until your chest just grazes the ball,

then push back up.4. Try keeping a squeeze on the ball during the whole movement.5. At the top of the move, push your self as far from the ball as you can so your

shoulders bladders move away from each other.6. Shoot for 25 reps. Inhale going down, exhale when pushing up.7. Putting your feet up on a chair can of course make this harder.

"Success is to be measured not so much by the position that was reached in life as bythe obstacles which he has overcome while trying to succeed." -- Booker T.

Washington

68


69/103

Isometric Push up

Just like the push up test before, where you try and hold a push up position for upto 5 minutes. You do the same here, BUT in the down position. Its a killer, but willbuild strength fast in those weak links of your body.

1. Get in push up position, and take a few deep breathes.2. Now go as low as you can and HOLD!!!3. Try to hold for 1 minute, and increase every week.4. Keep breathing as deeply as you can.

Tip: When you cant holdany longer, drop and restas little as possible and

then try to do 25 pushups.

69


70/103

Isometric Wall Chair

The wall chair is one of the best ways to strengthen the lower body and build mentaltoughness. Trying to hold it for 3-5 minutes will test your mental strength. In myfirst course Combat Fitness I showed you this exercise. Im going to upgrade it alittle with the way I teach my students.

First off, just sitting against the wall with the legs parallel to the floor for a fewminutes is grueling enough, and you should start that way. But if thats getting tooboring or easy for you, listen up.

Get into wall chair position, and hold naturally for30 seconds. Then begin to push against the wall as ifyou were pushing it back. Dont go all out just applya little pressure. After about 10-15 seconds, pressharder, but still not full out yet. Then after another10-15 seconds go all out. Try to push the wall back asHARD as you can for another 10-15 seconds. Thisshould put you in the 1 minutes range, and if you dothis properly, it will be the longest minute of you life.

I do this with my students and it gets fast results.Most students wall chair holds improve within a fewdays.

You can go longer or shorter time intervalsaccording to your strength.

70


71/103

Wall Squats

Wall squats is an exercise that will again test your mental and physical strength.You may think its easy, but youll change your mind after your first minute.

Stand with your back, shoulders and head flat against the wall. Position your feetabout 12-18 inches away from the wall (like the wall chair). Lower yourself intosquat position and hold for about 30 seconds. Each week try to increase that time aswell. Try 25-50 reps.

This drill is excellent for developing strength and stamina in the muscles of yourlegs, and is great for your butt.

A great variation to this is to hold a ball in betweenyour legs while you squat, and squeeze it with yourlegs throughout the movement. A basketball worksthe best.

You can use this Swiss ball between your back andwall to make this smoother if you like.

"To attain knowledge, add things every day. To attain wisdom, remove things everyday." -- Lao Tzu

71


72/103

Jumping Lunges

Alternating jumping lunges will develop tremendous muscle tone throughout thelegs and buttocks. Its just like a regular lunge, but you have to jump to switch legs.Perform at brisk pace, and EXPLODE of your feet continuously. Your goal is toperform 100 straight (each jump is a rep). Hit 300 reps and your one of the mostconditioned athletes in the world.

1. Step forward with your right foot. Plant the foot firmly as you lungeforward.

2. Keep body straight and your head in line with your spine.3. Your right thigh will become parallel with the floor.4. Try not to let your right knee go past your right foot.5. EXPLOSIVELY push off the right foot as you jump up and switch legs.6. You now land with the left foot out in front.7. Repeat as fast as you can. Try for 50 reps at first.

72


73/103

Pull-up Circuit to Build Great Strength

Pull up and chin ups are King exercise to building upper body power. And youwill get better results if you make the pull up harder, the harder the pull up themore strength you will gain PERIOD.

If you want to keep making progress, you need to change things some how. If youkeep doing the same things, you will stop making progress. Einstein says it thebest

Insanity: Doing the same thing over and over again and

expecting different results.So try doing pull ups on something different, like a tree branch or a towel thrownover the bar or branch. Tree branches and towels come in different widths whichadd another dimension to the exercise. You will find the thicker the branch or towelthe harder it is to do pull ups. And when you go back to the regular pull up bar youwill be amazed that you will be able to do more.

Also another way to improve your pull up strength is what is called HeavyBreathing pull ups. This is when you do them after doing sprints or just work itinto a circuit of some sort; the key here is to do them when you need oxygen.

Heres a simple circuit using squats and a towel thrown over a bar or branch.

Do 25 squats, then with no rest try and do 10 towel pull ups. Repeat this 5 to 10times and you will be challenging your condition, and also youre gripping strength.

Developing a powerful grip is also a key to becoming stronger, and by using thetowel it will be harder for you to support your weight with your grip.

5 to 10 sets will add up to be 125 to 250 squats and 50 to 100 towel pull ups.

And that will build some great strength!!!!

73


74/103

Alternating Toe Touch Crunch

This is a great drill and will burn this abs in no time.

1. Lie on ground and put your legs straight up.2. Reach up with your left arm and touch the right toe.3. Switch and repeat.4. Try to do 25 to 50 reps

You can put your legs against the wall for an added variation. Also you can spreadthem a little too.

Talent is useless without training, thank God. Mark Twain

74


75/103

The Pendulum

With this drill you will not just work your midsection, but also develop someflexibility as well. Be sure to include this in your exercise routine and you should seethose love handles disappear. Works abs, hips and obliques.

1. Lie on back with your legs straight.2. Hands extended to your side.3. Maintain straight legs and swing them from left to right.4. Keep your lower back on the floor.5. See if you can do this 2-3 minutes non-stop.

75


76/103

The Ab Wheel

I personally believe this is one of the best drills to develop core strength. It worksthe stomach as well as the lower back. It takes a lot of power in the core area to keepyour body in place throughout this exercise. If you can crack off 50-100 reps of thisone, youll find most other ab drills to easy.

1. Knee down with the wheel on ground in front of you.2. Slowly roll forward as far as you can.3. Pause for 1-3 seconds.4. Then roll back and repeat.5. Try to do 20 reps.

76


77/103

Apples for Fat-Loss

Here's a simple tip for losing some fat.

Eat 3 apples a day. That's it!!!!! Either eat an apple before each meal or eat an applebetween meals as a snack. Boring.. BUT it works!!

If you were to eat 3 apples everyday you should shed around 2 pounds of fat withina month. This will happen even if you don't change your diet or exercise. Also, the

more overweight you are the better this works.

Combine this simple tip with a solid exercise plan and the "cascading effect" ofeating these apples would be even more pronounced with extra weight loss.

The reasons why eating 3 apples a day works for weight loss is three-fold.

1. Each apple is high in fiber. They have about 5 grams of fiber each. This helps tofill you up before meals or in between meals. Eating 3 apples a day will get you to 15grams of fiber, and high fiber intake is key to weight loss.

2. You are crowding out bad calories and foods from your meals and snacks. If youeat an apple before each meal, you're likely to not eat as much. The apple crowds

out the bad calories with good calories... and less calories.

3. The fiber in the apples helps improve the efficiency in your digestive tract. Yourbody will clear out all the foods you eat quicker, while retaining more of their usefulnutrients. So you get the left over bad stuff from these foods out of your body fasterso they don't have a chance to rot and ferment in your intestines which can lead tomany health problems.

Give it a try, the only thing you got to lose is some fat and junk stuck in yourintestines.

77


78/103

Did you also know Apples can also help make you

Stronger???

Before you go to eat your apple

Try to crush it in your hand!!!!!

Squeeze it by trying to flex and tighten ALL the muscles in your arm, shoulder, latsand chest. When you can do it.youll have a much more powerful arm. And afteryou crush it, then you can eat it.

A Strong Grip is always on a Strong arm.They always go together!!!

Legendary Strength Athlete George Jowett had 18 inch arms from primarily GRIPWORK.

Work your grip and youll get bigger arms!!!!!

I was watching the tonight show last week and they had a guy on the show thatcould crush POTATOS in his hands. One in each hand, and at the same time!!!Furthermore he did it 6 times in a row while Jay Leno held a bowel full of potatoes.

You should have seen the size of this guys fingers and arms!!!

So get some apples and see what I mean!!!!!

78


79/103

Total-Body Muscle Dumbbell Pushup Row

When most people perform rowing exercises, they pull more with their arms thanwith their middle and upper back. But in this drill your arms, abs and shoulders areforced to work together to keep you steady while your back draws the weight toyour ribs.

The benefit is that you simultaneously build your back and chest. It will also helpprevent muscle imbalances in your upper body as well.

1. Get into pushup position, arms straight and your hands on dumbbells.2. Try and squeeze your abs and glutes as you perform a pushup.3. At the top, pull one dumbbell of the floor to your ribs. Your elbow should go

above your back.4. Slowly return the dumbbell to floor and repeat with the other arm.5. The heavier the weight the harder this gets.

79


80/103

Wide Wall Sit with Calf Raises

This puts a great spin on the wall chair. When doing this exercise you will be hittingthe quads, glutes, inner thigh and calves. Making this an all-round exercise.

1. Stand with back against the wall, feet twice shoulder-width apart. Toesturned out.

2. Slide butt down wall until your thighs are parallel to the floor.3. Stay in this wall chair while you perform this exercise.4. Rise on toes for two counts. Exhale.5. Lower for two counts. Inhale.6. Try as many as you can.

Want to learn how to make your legs look like tree trunk? Then check out CombatFitness: Exercises of the Iron Man at ShaolinAmericcanKempo.com

80


81/103

Side Plank

Like the regular plank, youll work your abs. But on this drill youll also work yourobliques as well. This will be a big help in reducing your waistline.

1. Lie on one side, legs together and feet stacked.2. Prop up body on your elbow. Be sure elbow is directly below elbow.3. Press hips toward ceiling using your abs to stabilize torso.4. Try and hold for a minute, then switch sides.5. Breathe naturally.

81


82/103

A great test to see if you have a strong core is the trunk-stability push up (supermanpushup). Most people think its just a matter of doing sit ups or what not, but thecore also includes the lower back as well. This drill requires the whole mid section towork together, thus being a better choice when you want to work out you abs.

Lie face down on the floor and instead of putting your hands under your shoulders,slide them forward until your hands are in line with your forehead. Now try andpush yourself up. If your back can stay perfectly straight, you have a very solid core.

But if you had to contort you torso to push up your body, then try again but keepyou hands in line with your chin. If you can do the push up perfect in this positionyour core is average.

- From Jim Brassards E-mail tips free at ShaolinAmericanKempo.com

Theres a video of me teaching this drill on youtube. Just type in Combat FitnessCore Test Jim Brassard

In fact go to my channel on youtube at Sakenpo (or type in Jim Brassard) and see

videos of Charles Atlas, and me teaching exercises, as well as Karate videos.Subscribe, its free!!! Many more will be added monthly.

82


83/103

Hills or Stairs Circuit

As I told you before, nothing burns more fat and shapes your legs & arse betterthan running up a hill or stairs. So heres a routine were you can get a FULL bodyworkout. Just find some stairs or a hill and were off

Sprint up stairs/hill. Jog back down. Do 25 Hindu-pushups

Sprint up again and jog back down Do 25 Hindu-squats

Sprint up hill again and jog back down Do a 1-2 Minute plank.

Sprint up again and jog back down. Do 25 Atlas dips.

Sprint up hill again and jog back down. Do 25 Circular leg lifts.

Sprint up hill again and jog back down. Do 20 Jumping lunges.

Sprint up hill again and jog back down. Do 25 Alligator pushups.

Sprint up hill again and jog back down. Do 25 Chinnies.

Sprint up hill again and jog back down. Do 25 Zisha Squats.

You want to choose a hill or stairs that will take you 5-10 seconds to sprint up.andof course the steeper they are the harder this gets, thus the more fat burned andmuscle built.

Feel free to choose any other exercises between sprints that you like. Pull ups wouldbe an excellent substitution for one or more of the leg exercises. After all, the legsare getting smoked with the sprints.

83


84/103

Baseball Diamond Routine

On the days you dont want to do hill sprints, you can get a kick-ass workout at thelocal baseball field. The sprint workout in my other manual is gang-busters but wecan modify this to a diamond as well.

Heres an example

Jog around the bases for about 4 laps. Then do 25 Hindu pushups Light jog for 2 bases Then Sprint around the bases for 1 lap 30 Hindu squats Light Jog for 1 lap. Then sprint for 2 laps. 25 Alternating toe crunches. Light jog for 3 laps. 25 Atlas Chest Presses. Followed by 25 Burbees. Light Jog 2 laps

Sprint 2 laps. Try to hold a 1 minute plank. Light jog for 2 laps. Sprint 1 lap. 25 Alligator Pushups

If you need too, cut down the numbers a bit. But make sure you go at least 20-30minutes total.

84


85/103

Dips

Dipping is another upper body strength exercise that gets result fast, but I want toshow you another way to make this harder. Im using dip bars, but you can use 2chairs to get started.

Heres the regular way. Get in the up position andlower yourself slowly. The push up fast and hard.

Shoot for doing 25 in a row, and work your way up tillyou can hit 100.

NOWtry turning your palms outwards and give it a go.Youll find this one a killer. Puts a lot on the chest &triceps so be careful when you start.

Like I said before, you can start thi

building body power

Documents