From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape
For men and women of all athletic abilities
As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen--simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before.
Armed with Mark Lauren's motivation techniques, expert training, and nutrition advice, you'll see rapid results by working out just thirty minutes a day, four times a week--whether in your living room, yard, garage, hotel room, or office. Lauren's exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level--Basic, 1st Class, Master Class, and Chief Class--and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world's most advanced fitness machine, the one thing you are never without: your own body.

Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Liu Zi Jue: Six Sounds Approach to Qigong Breathing Exercises is an accessible, fully-illustrated guide to this particular qigong exercise, which focuses on breath control. Liu Zi Jue regulates and controls the rise and fall of Qi (vital energy) through the inhalation and exhalation of six sounds. The exercises feature slow, gentle movements that are safe and easy to learn and are suitable for people of all ages and in all conditions of health. The routine strengthens the liver, heart, spleen, lungs and kidneys, thus helping to balance the energy and functions of the internal organs, and has also been shown to have a calming effect and to alleviate stress. Each routine is described step-by-step, and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a digital download, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture.

You want chiseled abs but haven't seen results. Ultimate Abs: The Definitive Guide to Developing a Chiseled Six-Pack offers a science-based approach to abdominal training designed to help you finally achieve the elusive six-pack. Featuring 130 of the best abdominal exercises, certified strength and conditioning specialist and fitness expert Gareth Sapstead helps you successfully reach your training goals by providing progressions and regressions of each exercise to accommodate your specific fitness level. Whether you are training in a fully equipped gym or at home, Sapstead provides programming that will help you achieve results based on the equipment you have available. Sapstead's distinctive approach to delivering effective and innovative fitness content has made him one of the most followed fitness experts on social media and earned him the moniker "the Fitness Maverick." In Ultimate Abs, he addresses the principles that underpin effective ab training and addresses the misconceptions surrounding abdominal training to cut a direct path to the most effective way to develop a six-pack. Most resources focus on the concept of core strength training, but Ultimate Abs offers an unapologetic guide to developing chiseled six-pack abs. Although stabilization exercises are included within the book, looks are the priority, providing you with the tools to achieve your goals faster. Filled with expert coaching cues and an abdominal exercise library like none other, Ultimate Abs is a must-have guide for achieving the abs you have always dreamed of. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Ultimate Abs Online CE Exam may be purchased separately or as part of the Ultimate Abs With CE Exam package that includes both the book and the exam.

All men and women store a large percentage of excess body weight on the stomach and hips. The Butt and Gut Program focuses on those two areas, but is is an overall fitness regimen, not a spot-reducing program. It's not magic, easy, or quick. It's work, but only for 20 minutes, 6 days a week, for 120 days. It's an effective fitness program that can fit into anyone's schedule.

Join author Gregor Maehle, a seasoned yogi and compassionate teacher, as he guides you through: the history and lineage of yoga; the fundamentals of breath, bandhas (energy locks within the body), drishti (the focal point of the gaze), and vinyasa (sequential movement); a detailed breakdown of the asanas of the "Ashtanga Primary Series", following the traditional vinyasa count; a lively and authentic rendering of the complete "Yoga Sutra of Patanjali", yoga's ancient sacred text; and a glossary of yoga terminology.In the asana section, Maehle describes each posture with clear, meticulous instructions, photographs, anatomical illustrations, and practical tips. Information on the mythological background and yogic context of specific postures brings further insight to the practice. In the philosophy section, Maehle illuminates the Yoga Sutra using the major ancient commentaries as well as his own insights. This volume makes the entire path of "Ashtanga Yoga" accessible to modern practitioners. Both practical guide and spiritual treatise, "Ashtanga Yoga" is an excellent introduction to the eight limbs of yoga and an invaluable resource for any yoga teacher or practitioner.

In a cathartic journey from yoga-hate to yoga-love, I Hate Yoga explores why yoga has become so controversial in Western society, all the while growing in popularity. Social media, religion, a bad boy guru, yoga competitions and other unlikely bedmates are humorously and conscientiously exposed in this thoughtful look at the world of yoga today. You'll find yourself shocked, tickled, and perhaps even transformed as author Paul McQuillan takes you through a maze of dissent and praise-ultimately enabling you to arrive at your own surprising and unlikely conclusion. You'll want to put this book down, but only to go to yoga and begin your own love/hate relationship.

This double A4 folded card presents an incredible wealth of information: On the front page, the names of the chakras, their locations in and on the body, explanations of their main significance and characteristics and their representations according to traditional Indian symbolism. On the inside of the card, presented in three large tables: the literal meaning, physiological expression, senses, organs, temperaments, aromas, stones, metals, alternatives therapies, music, locations in the world, types of yogas, of professions, psychological aspects associated with each chakra. The last page of the card gives rarely found information about how to work on the chakras using reflexology.

A practical, easy-to-follow manual, Gardener's Fitness includes conditioning exercises, postural guidance for moving correctly and safely, therapeutic stretches to relieve discomfort, and a variety of gentle exercises designed to relax tired muscles and restore energy after laboring in the garden. Pearlman explains each exercise through simple directions and photographs. She also provides solid information on precautions to take in the gardening environment, where both major and minor dangers lurk: the sun, insect bites and bee stings, inclement weather, and many others.

Develop and maintain a healthy body using advanced Taekwondo training principles. In Black Belt Fitness for Life, Grandmaster Tae Sun Kang applies his four decades of experience to guide you through an innovative method of fitness using Taekwondo principles. Whether you're a beginner or veteran to stretching and exercise, you can easily follow Grandmaster Kang's 7-week routine based on the belt system of Taekwondo, an ancient Korean martial art. With each week of the regimen, you will learn new skills and techniques that culminate in the mastery of the techniques necessary to continue exercising and eating right for life. Through the use of Taekwondo stretches and movements, this black belt "Combined Dynamic Stretching" method will improve your flexibility and balance, stamina and strength, as well as your focus and mental health. You'll stretch multiple parts of your body at the same time, improving circulation and building mental strength while warming up to minimize injuries. As part of his holistic approach to health and fitness, Grandmaster Kang also outlines an eating plan designed to help you lose weight naturally. Unlike extreme diets and workouts that emphasize drastic results quickly, the Grandmaster's approach is a balanced, easy-to-follow, and--most importantly--realistic plan designed for your life. Friend and longtime student of Grandmaster Kang, actor Michael Imperioli wrote the foreword for the book and shares his experience in training under Grandmaster, as well as the benefits he has received in following Grandmaster's philosophy.

The very first time Saidman Yee took a yoga class, she left feeling inexplicably different-something inside had shifted. She felt alive-so alive that yoga became the center of her life, helping her come to terms with her insecurities and find her true identity and voice. From learning to cope with a frightening seizure disorder to navigating marriages and divorces to becoming a mother, finding the right life partner, and grieving a beloved parent, Saidman Yee has been through it all-and has found that yoga holds the answers to life's greatest challenges. Approachable, sympathetic, funny, and candid, Saidman Yee shares personal anecdotes along with her compassionate insights and practical instructions for applying yoga to everyday issues and anxieties. Specific yoga sequences accompany each chapter and address everything from hormonal mood swings to detoxing, depression, stress, and increased confidence and energy. Step-by-step instructions and photographs demonstrate her signature flow of poses so you can follow them effortlessly. Yoga for Life offers techniques to bring awareness to every part of your physical and spiritual being, allowing you to feel truly alive and to embody the peace of the present moment.

Simple yet effective, the practices in this book will help you get your energies humming. Beginning with a clear explanation of the fundamental concepts of Chinese medicine, the book presents simple meditations and traditional physical exercises based on this theory. Regularly practicing these exercises will lead you into greater awareness of your body, and gradually restore your health from the inside out. The Five Element Questionnaire will help you know your personal Element type so you can target your exercise program to your own needs.

While speed is often viewed as the defining characteristic of elite athletic performance, there remains plenty of misinformation and confusion about what speed truly is and how it can be developed. Speed is far more than seconds on a stopwatch-it is the result of multiple anatomical systems working together in highly coordinated unison, from the cross-body co-contractions of deep myofascial tissues to the pulsing contract-and-release cycle of the nervous system. The Anatomy of Speed is a resource like no other. Bill Parisi, the internationally recognized expert and founder of Parisi Speed School, delves deep into the physiological mechanisms of speed through in-depth interviews with top experts and researchers in the field. The text provides scientifically proven exercises and drills for developing speed that will help performance coaches and athletes more effectively maximize development of this precious attribute. Using detailed photo sequences, enhanced with anatomical overlays, you will understand the different manifestations of speed, the biomotor systems that drive them, and scientifically proven drills and exercises for developing these abilities: Acceleration Maximum velocity Deceleration Change of direction Agility Maneuverability Speed-specific strength The Anatomy of Speed converts the science into practical application, allowing you to select the most effective drills and exercises, and tailor a training program unique to your athlete's needs. The exercises-which are each designated as basic, moderate, or advanced-are organized by complexity and speed-related categories. Exercises aimed at improving range of motion and priming the nervous system set the stage for optimal results. Speed-specific strength exercises use equipment like free weights, medicine balls, and sleds to target important speed and change-of-direction qualities. A practical programming chapter helps you assemble it all into individualized training based on sport, position, body type, skill level, movement preference, and training history. Speed comes in many forms. It is a physical skill that can be developed and improved with targeted training and a solid understanding of mechanics. The Anatomy of Speed offers equal parts science, art, and practical application to do just that. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Anatomy of Speed Online CE Exam may be purchased separately or as part of The Anatomy of Speed With CE Exam package that includes both the book and the exam.

The coaching process is about enhancing performance by providing feedback about the performance to the athlete or team. Researchers have shown that human observation and memory are not reliable enough to provide accurate and objective information for high-performance athletes. Objective measuring tools are necessary to enable the feedback process. These can take the form of video analysis systems post-event, both biomechanical and computerised notation systems, or the use of in-event systems. Essentials of Performance Analysis in Sport 3rd Edition is fully revised with updated existing chapters and the addition of 12 new chapters. It is a comprehensive and authoritative guide to this core discipline of contemporary sport science. The book offers a full description of the fundamental theory of match and performance analysis, using real-world illustrative examples and data throughout. It also explores the applied contexts in which analysis can have a significant influence on performance. To this end the book has been defined by five sections. In Section 1 the background of performance analysis is explained and Section 2 discusses methodologies used in notating sport performance. Current issues of performance analysis applied research, such as chance, momentum theory, perturbations and dynamic systems are explored in Section 3. Profiling, the essential output skill in performance analysis, is examined in depth in Section 4. The book's final section offers invaluable applied information on careers available for performance analysts. With extended coverage of contemporary issues in performance analysis and contributions from leading performance analysis researchers and practitioners, Essentials of Performance Analysis in Sport 3rd Edition is a complete textbook for any performance analysis course, as well as an invaluable reference for sport science or sport coaching students and researchers, and any coach, analyst or athlete looking to develop their professional insight.

A comprehensive course of Taoist yoga. Instructions by ancient enlightened patriarchs and masters are translated here for the first time. A classic work.

This title offers instant energy and relaxation exercises using easy-to-follow yoga techniques. It offers a clearly explained guide, illustrated with specially commissioned step-by-step photographs. Counteract the stresses and strains of today's hectic lifestyle with quick yoga sequences that leave you feeling calm and refreshed, supple and renewed. Exercises include tired and aching leg revivers; abdominal tension relievers; instant fatigue revitalizers; tension and backache relievers; flexibility enhancers; waking-up stretches; and exercises to relieve anxiety, aid breathing, increase blood flow and improve posture. Tried and tested ways to ease tension and restore energy whenever you need to, using simple exercises that are easy to perform in your everyday life. Over 200 photographs clearly show each yoga sequence in detail. Drawing on the ancient art of yoga, this clear and simple book guides you through a series of exercises to help you achieve a fit, supple body and relieve your body of strain and tension. The main part of the book consists of invigorating exercises that will stretch, tone, revive, enhance or relax different parts of the body, to leave you feeling calm, refreshed and better able to cope with stress. After a warm-up routine, special stretches are shown for a multitude of purposes and to treat a variety of aches, pains and ailments. The exercises are simple to do, and take around 10 minutes. Clear instructions, combined with step-by-step photographs, will guide you confidently through the quick-and-easy sequences. Whether you wish to counteract the pressures of a hectic daily routine, improve your posture and muscle tone or become more supple, this practical handbook will set you on your way.

Every athlete who spends time in the weight room eventually deals with pain/injury that leaves them frustrated and unable to reach their highest potential. This book, designed by a strength athlete for anyone who spends time in the weight room, is the solution to your struggles with injury and pain. It walks you through simple tests and screens to uncover the movement problem at the root of your pain. After discovering the cause of your injury, you'll be able to create an individualised rehab programme as laid out in this book.

Aged 16, Rachel Krentzman was diagnosed with scoliosis. At 32 she suffered a herniated disk and was told she would have to modify her activities for the rest of her life - instead, Rachel is now a walking testimonial for how yoga can be used therapeutically to heal your back pain. An easy and straightforward read, this manual contains step by step illustrated instruction for you to address the physical and emotional factors of your scoliosis. The exercises are easy to follow and perform, and no technical knowledge or prior experience of yoga is required. Foundational anatomy is carefully explained so that you can understand your body and your scoliosis before applying the exercises. Exemplary case studies will help you on the path to alleviating your back pain without surgery.

Learn the secrets to obtaining Bruce Lee's astounding physique with this insightful martial arts training book. The Art of Expressing the Human Body, a title coined by Bruce Lee himself to describe his approach to martial arts, documents the techniques he used so effectively to perfect his body for superior health and muscularity. Beyond his martial arts and acting abilities, Lee's physical appearance and strength were truly astounding. He achieved this through an intensive and ever-evolving conditioning regime that is being revealed for the first time in this book. Drawing on Lee's notes, letters, diaries and training logs, Bruce Lee historian John Little presents the full extent of Lee's unique training methods including nutrition, aerobics, isometrics, stretching and weight training. In addition to serving as a record of Bruce Lee's training, The Art of Expressing the Human Body, with its easy-to-understand and simple-to-follow training routines, is a valuable source book for those who seek dramatic improvement in their health, conditioning, physical fitness, and appearance. This Bruce Lee Book is part of the Bruce Lee Library which also features: Bruce Lee: Striking Thoughts Bruce Lee: The Celebrated Life of the Golden Dragon Bruce Lee: The Tao of Gung Fu Bruce Lee: Artist of Life Bruce Lee: Letters of the Dragon Bruce Lee: Jeet Kune Do