The Literature Book (Big Ideas Simply Explained) (2016)
EIGHT
THE
WORKOUT
PROGRAMS
Push-ups, pull-ups, lunges, squats. These exercises aren’t exactly surprising or new to you. What makes them so powerful is that, when combined into a single workout, they offer an efficient and intense full-body session unlike anything else. And that starts here.
This section of the book offers three different programs: Conditioning (4 weeks), Strength Training (8 weeks), and Total Body Shred (12 weeks).
The programs consist of several types of workout structures. Some are full body and work every movement category, while others are like a yin and yang to each other, balancing pushes with pulls, horizontal movements with vertical ones, and hip-driven movements with ankle-driven ones. These workouts have been designed and ordered to make sure your workouts are balanced over the course of the program and to help you achieve well-proportioned results.
Here’s what you’ll see in each workout:
COLOR: Each workout is identified by a different color (purple, blue, or green) for easy reference in the programming.
TEMPO: The speed at which you perform a rep. Tempo is written in terms of seconds up or down. In the context of a squat, for example, 1 second up means taking 1 second to come up from a squat and 1 second down means taking 1 second to drop down to the bottom of a squat.
REPS: The number of times to repeat an exercise before starting a rest interval.
All repetition schemes in these workouts are broken up into 10, 15, and 20 reps for you to choose from, depending on your ability. This is a simple variable you can use as a progression and/or a way to track change in your performance. Some of these exercises will be really difficult to get through with 20 repetitions, so start with 10 or 15 and work your way up. Keep in mind that you don’t have to stay consistent on repetitions through a whole circuit. If one exercise is limiting you to 10 repetitions, you can still go for 15 or 20 with all the others.
REST INTERVAL: The amount of time you can take between exercises for recovery.
WORK:REST: A ratio between performing an exercise and recovery. Written in seconds, this will look something like 30:45, meaning for every active 30 seconds, rest for 45 seconds. This appears in the workouts in Program Three only.
CIRCUIT: A group of exercises that should be done in order and succession before returning to the first exercise. Some workouts have one long circuit while others have two shorter ones. The number that appears, followed by an X, indicates the number of times to go through each circuit.
EXERCISE NAME: The exercise name is immediately followed by the the exercise’s number in the book (1-75). This is not the page number on which you’ll find the exercise.
Injuries and imbalances in the body can make getting results from a fitness program difficult to impossible. Mobility exercises should be an integral part of any well-planned workout regimen and are essential to reaching your potential. Turn here to find six mobility cooldown poses. At the end of each workout, choose at least three from the list, if not more, and relax, allowing your muscles to stretch out.
PROGRAM ONE
CONDITIONING
4 WEEKS
This program is meant to introduce bodyweight training movements and is perfect for beginners. Each day is a fully balanced workout, so you don’t need to worry about balancing one type of workout with another type later in the week. It initially focuses on the base level of each exercise but progresses to the more advanced versions later in the program.
PROGRAM ONE: CONDITIONING WORKOUTS
A
Tempo
1 sec ↑ and ↓
Reps
10/15/20
Rest Interval
30 seconds
Circuit
3X
Squat (19)
Elevated push-up (46)
Negative pull-up (70)
Two leg hip hinge (43)
Bent knee bench dip (58)
Bent knee closed grip row (61)
Forward bear crawl (04)
B
Tempo
1 sec ↑ and ↓
Reps
10/15/20
Rest Interval
30 seconds
Circuit
3X
Reverse lunge (22)
Horizontal sliding push-up from knees (49)
Flexed arm hang (67)
hold for 30/60 sec
Floor bridge (34)
Bent knee pike push-up (52)
Bent knee open grip row (64)
Classic plank (01)
hold for 30/60 sec
C
Tempo
1 sec ↑ and ↓
Reps
10/15/20
Rest Interval
30 seconds
Circuit
3X
Forward step-up (25)
Elevated push-up (46)
Negative pull-up (70)
Quadruped straight tap (41)
Bent knee bench dip (58)
Bent knee closed grip row (61)
Supine leg raise (13)
D
Tempo
1 sec ↑ and ↓
Reps
10/15/20
Rest Interval
30 seconds
Circuit
3X
Walking lunge (23)
Elevated push-up (46)
Flexed arm hang (67)
hold for 30/60 sec
Staggered hip hinge (44)
Bent knee pike push-up (52)
Bent knee open grip row (64)
Side plank (02)
hold for 30/60 sec
PROGRAM TWO
STRENGTH TRAINING
8 WEEKS
This program focuses on building strength. If you’re a beginner, start it after completing Program One. If you’re more physically active, you can try it out right away. It has fewer rest days and a slower repetition tempo. Note that each workout in this program consists of two different circuits, both focusing on similar exercise categories. Circuit One should be completed four times before moving to Circuit Two.
PROGRAM TWO: STRENGTH TRAINING WORKOUTS
A
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
Squat (19)
Classic push-up (47)
Negative pull-up (70)
Forward bear crawl (04)
CIRCUIT TWO
Reverse lunge (22)
T push-up (55)
Flexed arm hang (67)
hold for 30/60 sec
Side plank (02)
hold for 30/60 sec
B
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
Two leg hip hinge (43)
Bent knee pike push-up (52)
Bent knee open grip row (64)
Classic plank (01)
hold for 30/60 sec
CIRCUIT TWO
One leg floor bridge (35)
Bent knee bench dip (58)
Bent knee closed grip row (61)
Supine leg raise (13)
C
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
Walking lunge (23)
Push-up with shoulder tap (48)
Chin-up (68)
Bicycle (10)
CIRCUIT TWO
Side lunge (24)
Horizontal sliding push-up from knees (49)
Negative pull-up (70)
Lateral crab walk (05)
D
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
Shoulder-elevated bridge (37)
Straight leg bench dip (59)
Straight leg closed grip row (62)
Plank walk-up (03)
CIRCUIT TWO
Staggered hip hinge (44)
Bent knee pike push-up (52)
Straight leg open grip row (64)
Plank with rotational knee tuck (15)
E
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
Forward step-up (25)
Straight-leg bench dip (59)
Chin-up (68)
Windshield wiper (11) (with bent knees)
CIRCUIT TWO
Squat (19)
Bent knee pike push-up (52)
Prone swimmer (74)
Hanging leg raise (14)
F
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
One leg hip hinge (45)
Vertical sliding push-up (51)
Bent knee closed grip row (61)
Side plank (02)
hold for 30/60 sec
CIRCUIT TWO
Quadruped straight tap (41)
Side-to-side push-up (56)
One arm open grip row (66)
Glanimal crawl (06)
G
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
Reverse lunge (22)
Dip (59-60) parallel bar or straight leg bench
Rock climber pull-up (72)
Plank walk-up (03)
CIRCUIT TWO
Side lunge (24)
Bent knee pike push-up (52)
Prone swimmer (74)
Windshield wiper (11)
H
Tempo
2 sec ↓ and 1 sec ↑
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
4X through each
CIRCUIT ONE
One arm shoulder-elevated bridge (39)
Scooping push-up (57)
Switch grip row (63)
Plank with rotational kick-through (12)
CIRCUIT TWO
One leg hip hinge (45)
Push-up with shoulder tap (48)
One arm open grip row (66)
Forward bear crawl (04)
PROGRAM THREE
TOTAL BODY SHRED
12 WEEKS
This plan is for people who’ve tried the conditioning and strength programs and are ready for something more. It circulates between conditioning workouts that focus on time rather than repetition and strength workouts with high intensity intervals built in. When you see a work-to-rest ratio listed instead of repetitions, it means you should do as many reps as you can during the work period and recover during the rest period. So if you were doing squats and your work-to-rest ratio was 15:30, you’d do as many squats as possible for 15 seconds, and then rest for 30 seconds before moving on to the next exercise.
PROGRAM THREE: TOTAL BODY SHRED WORKOUTS
A
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Squat (19)
Classic push-up (47)
Negative pull-up (70)
Forward bear crawl (04)
Broad jump (32)
Bent knee bench dip (58)
Bent knee closed grip row (61)
Supine leg raise (13)
B
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Two leg hip hinge (43)
Bent knee pike push-up (52)
Bent knee open grip row (64)
Power bound (33)
Reverse lunge (22)
T push-up (55)
Flexed arm hang (67)
Side plank (02)
C
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Walking lunge (23)
Push-up with shoulder tap (48)
Chin-up (68)
Classic burpee (17)
Staggered hip hinge (44)
Bent knee pike push-up (52)
Straight leg open grip row (65)
Plank with rotational knee tuck (15)
D
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Shoulder-elevated bridge (37)
Straight leg bench dip (59)
Straight leg closed grip row (62)
One leg power jump (30)
Side lunge (24)
Horizontal sliding push-up from feet (50)
Negative pull-up (70)
Lateral crab walk (05)
E
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Rear elevated split squat (21)
Bent knee pike push-up (52)
Prone swimmer (74)
Elevated burpee (16)
One leg hip hinge (45)
Classic push-up (47)
Straight leg closed grip row (62)
Plank walk-up (03)
F
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Forward step-up (25)
Straight leg bench dip (59)
Chin-up (68)
Box jump (29)
Quadruped oblique tap (42)
Side to side push-up (56)
One arm open grip row (66)
Glanimal crawl (06)
G
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Reverse lunge (22)
Dip (59-60)
parallel bar or
straight leg bench
Rock climber pull-up (72)
Power bound (33)
One leg hip hinge (45)
Push-up with shoulder tap (48)
One arm open grip row (66)
Windshield wiper (11)
H
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
4X
Side lunge (24)
Bent knee pike push-up (52)
Prone swimmer (74)
Broad jump (32)
One arm shoulder-elevated bridge (39)
Scooping push-up (57)
Switch grip row (63)
Plank with rotational kick-through (12)
I
Tempo
1 sec ↑ and ↓
Work:Rest
15:30, 30:45, or 30:30
Circuit
3X
Split squat (20)
T push-up (55)
Open grip pull-up (71)
Ice skater (31)
Reverse lunge (22)
Vertical sliding push-up (51)
Flexed arm hang (67)
hold for 30/60 sec
Lateral crab walk (05)
J
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
One leg hip hinge (45)
Straight-leg bench dip (59) feet-elevated
Straight leg closed grip row (62)
Forward bear crawl (04)
CIRCUIT TWO
Floor bridge (34)
Straight leg pike push-up (53)
Straight leg open grip row (65)
Floor jump (28)
K
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
Transverse step-up (26)
Side to side push-up (56)
Negative pull-up (70)
Classic burpee (17)
CIRCUIT TWO
Walking lunge (23)
Elevated push-up (46)
Flexed arm hang (67)
hold for 30/60 sec
Plank with rotational kick-through (12)
L
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
Staggered hip hinge (44)
Bent-knee pike push-up (52)
Straight leg open-grip row (65)
Side plank (02)
hold for 30/60 sec
CIRCUIT TWO
Quadruped oblique tap (42)
Straight leg bench dip (59)
Bent knee closed grip row (61)
Broad jump (32)
M
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
Transverse step-up (26)
Straight leg pike push-up (53)
Prone swimmer (74)
Plank walk-up (03)
CIRCUIT TWO
Reverse lunge (22)
Straight leg bench dip (59)
Chin-up (68)
Power bound (33)
N
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
One leg hip hinge (45)
Push-up with shoulder tap (48)
Bent knee closed grip row (61)
Forward bear crawl (04)
CIRCUIT TWO
Floor bridge (34)
T push-up (55)
One-arm open grip row (66)
Ice skater (31)
O
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
Transverse step-up (26)
Handstand push-up (54)
Flexed arm hang (67)
hold for 30/60 sec
Elevated burpee (16)
CIRCUIT TWO
Walking lunge (23)
Prone shoulder press (75)
Negative pull-up (70)
One leg power jump (30)
P
Tempo
1 sec ↑ and ↓
Repetitions
10/15/20
Rest Interval
30 seconds
Circuit
3X through each
CIRCUIT ONE
Staggered hip hinge (44)
Scooping push-up (57)
Straight leg open grip row (65)
Side plank (02)
hold for 30/60 sec
CIRCUIT TWO
Quadruped oblique tap (42)
Elevated push-up (46)
Bent knee closed grip row (61)
One arm burpee (18)
MOBILITY COOLDOWN
6 POSTWORKOUT POSES
Use these mobility exercises as a cooldown. The goal is to achieve relaxation, rather than put extreme tension on a muscle and try to hold it for as long as you can. When your muscles are warm, they are more flexible. After a workout, it’s as if your muscles are like molten rock. The idea is to allow them to cool down in the following poses, which encourages them to “harden” with more length in their resting state. 
Pick two or three of these poses for your cooldown, and try to hold each for two to three minutes, coming in and out of them as needed. Do not overdo these if you have difficulty. Ease in and practice them gently. Listen to your body, and remember that relaxation is the goal, not enduring discomfort for as long as possible.
KNEELING WITH FEET FLAT OUT
Helps to regain and maintain functional mobility in the ankles. Allows the low back and pelvis to relax in a neutral position.
Let your heels fall out and help train the ankle to allow external rotation of the shin bone.
If you are uncomfortable putting your full weight on your ankles, you can lean forward to distribute some weight into your hands.
KNEELING WITH TOES TUCKED UNDER
Helps stretch the plantar fascia on the bottom of the foot, promoting malleability, as well as foot and arch functionality.
The goal is to be able to put your full weight on your ankles. To start, do the pose with shoes on. When you're ready, try it with shoes off for an even bigger stretch.
SIDESADDLE
Works to rotate the hips internally and externally for healthier movement patterns. Proper internal and external rotation of the hip has the potential to greatly reduce lower back pain. If you can’t sit comfortably, feel free to put some weight into one of your hands.
To increase the stretch on each side, twist your body back and forth and sink into the floor.
HALF KNEELING
Allows the hip to rest in a neutral or slightly extended position by tilting the top of the pelvis backward, which elongates the hip flexor and builds pelvic tilt control. Allow the down leg heel to fall out, which encourages external rotation of the shin bone, promoting healthy forward movement of the shin over the foot in ankle-driven exercises.
Pad the knee if needed.
Rotate or shift your body back and forth over the down leg to change the angle of the stretch on the hip flexor.
FULL SQUAT
Trains maximum flexion of the hips and promotes healthy forward movement of the shin over the foot. The goal is feet parallel but, if that's too challenging, start by turning them out to widen your foot base. Make sure arches do not collapse. As you get better, practice lifting your chest taller. When you're ready, challenge the extension of your mid-back by trying to put your hands behind your head.
Feel free to start with an assist, like hanging onto something or putt ing your back against a wall.
SUPINE PEC STRETCH
Restores a more natural midback curve and shoulder position. Stretches the overtight pectorals and internal rotators of the arms and shoulders.
Don’t engage the upper traps.
Start with the arms low and work your way up as you progress.