Rick Parcell - WORKOUT BOOK proof 2

THE MAXIMUM

MOMENTUM

PROGRAM



CONTENTS

EQUIPMENT REQUIRED 2

HOW TO USE THIS PROGRAM 3

MUSCLE CONFUSION 4&5

TRX ONLY 6&7

MAT TRAINING 8&9

DUMBBELL EXERCISES 10 & 11

fat burn 12 & 13

ab-tastics 14 & 15

conclusion 16

equipment
required

A strong, focused mind
A human body
A stopwatch timer
1 x pair of light dumbbells
1 x mat
1 x TRX
1 x swiss ball

TWO [email protected]

HOW TO USE

THIS PROGRAM

This program was designed to gain maximum
momentum after bodycamp - however, anyone can
use it... even if you have not yet been lucky enough
to be at camp!
Follow the plan - monday to saturday for 4 weeks.
After 4 weeks - reverse the program and perform it
backwards (e.g., do the saturday workout on monday,
friday workout on tuesday etc but always take sunday
as an active rest day!)
After 8 weeks - choose any program and do it on any
day you wish.
after 12 weeks - you will be addicted to feeling good!

[email protected] three

MUSCLE

CONFUSION

AIM - To exercise as many muscles as possible in the
shortest amount of time.
REASON - When stimulating as many types of muscle
fibres in the body as possible we tap into the “expand
by demand principle”
Put simply the body has to change and adapt to
survive, due to the progressive load and increased
demands. Adaptation then takes place after recovery
time within the skeletal and muscle systems.
OUTCOME - Increased muscle mass, improved resting
heart rate, higher resting metabolism, increased
strength, lower stress levels and increased sense of
well being.

FOUR [email protected]

MONDAY

MUSCLE CONFUSION

USE ALL EQUIPMENT OUTSIDE IN A CIRCUIT

1 2REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

3 20 - trx squats 4 20 - arm curls with bands

520 - shoulder presses with dumbbells 6 20 - sit ups with swiss ball

710 - press ups on mat 20 - tricep dips on a step

40 - bike crunches on mat

IMAGES (SKETCHED) BY WORKOUTLABS.COM [email protected] five

trx

training

AIM - To increase core stability, improve balance
around tendons and ligaments. Elevate range of
movement within the body.
REASON - In every day we are constantly challenged by
tasks of driving, sitting still for long periods, lifting
and moving objects (bags of shopping/babies etc) In
order to prepare our body for the daily tasks we must
move and improve the human bodies capability to live
a healthy life by strengthening the core and reducing
the risk of back injury.
OUTCOME - increased core stability, reduced risk of
lower back pain and improved function of the human
body.

six [email protected]

TUESDAY

TRX TRAINING

ONLY USE THE TRX.
REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

12

15 - TRX ROWS 15 - TRX SQUATS

3 4

15 - TRX BICEP CURLS 15 - TRICEPS

5

15 - LUNGES

IMAGES BY WORKOUTLABS.COM [email protected] seven

mat

training

AIM - Become healthy using on the body as a workout
and being able to travel and exercise anywhere
REASON - To lose the “excuse” of i don’t have a gym or
any equipment to exercise.
OUTCOME - Less excuses to exercise and new knowl-
edge of how to work the body without any equipment.

EIGHT [email protected]

WEDNESDAY

MAT TRAINING

ONLY USE A MAT. REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

12

3 10 - SIT UP PUNCHes 4 10 - PRESS UPS

5 10 - SQUATS 6 10 - AB BIKE CRUNCHes

710 - V SITS 10 - SKYDIVE LIFTS (LYING ON YOUR FRONT)

20 - PLANK STRIDES

IMAGES BY WORKOUTLABS.COM [email protected] NINE

dumbbell

training

AIM - To build strength and muscle around the
skeletal system and lift bone density.
REASON - To build up self confidence, increase
strength and tone up specific muscle groups.
OUTCOME - Elevated metabolism, improve muscle tone
and lower body fat levels.

TEN [email protected]

THURSDAY

DUMBBELL EXERCISES

1 2REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

3 10 - squats to presses 4 10 - side raises

5 10 - arm curls 6 10 - front raises

7 10 - tricep behind drops 8 20 - standing punches

10 - bent over rows 10 - swiss ball flys

IMAGES BY WORKOUTLABS.COM [email protected] ELEVEN

fat
burn

AIM - To torch fat in the quickest possible time
REASON - To reduce unwanted fat and extra weight
around the vital organs, waist and hips.
OUTCOME - A leaner, healthy body and improved oxygen
consumption, making daily life easier e.g. walking up
steps/hills/playing with kids etc.

TWELVE [email protected]

FRIDAY

FAT BURNING

Perform all 7 exercises. Then repeat again 4-8 times. 40 seconds exercise / 20 seconds rest

12

3HIGH KNEES - SPRINT ON THE SPOT 4 MOUNTAIN CLIMBERS

5 JUMPING JACKS LADDER CLIMBS

6(SPRINT ON THE SPOT WITH ARMS REACHING UP TO THE SKY)

7SQUAT AND TURN 45 DEGREES ICE SKATERS

BURPEES [email protected] THIRTEEN

IMAGES BY WORKOUTLABS.COM

AB

-TASTIC

AIM - To target the abdominal region and improve
its look.
REASON - To look good on holiday and improve
self image.
OUTCOME - Increased awareness of abdominal region,
reduced risk of back injury and look incredible naked!

FOURTEEN [email protected]

SATURDAY

AB-TASTIC

Perform all 6 exercises. Then repeat again 4-8 times.
40 seconds exercise / 20 seconds rest

12

3 PLANK SHOULDER PRESSES 4 LEG DROPS

5 BIKES 6 V-SITS

RUSSIAN TWISTS SIT UP PUNCHES

IMAGES BY WORKOUTLABS.COM [email protected] FIFTEEN

CONCLUSION

Now its down to you!

Take full responsibility NOW in this moment!
Now there are no more excuses!
Every day is a chance to get your workout in…
don’t miss your chance!
Always start your workouts with a 5-10 minute
warm up e.g. skipping/fast walk around a park/
jog on the spot!
Always finish off your workouts with a 5-10
minute stretch and cool down properly!
Check out www.thebodycamp.com for more
information and ways to increase your ways to
make exercise fun!
Rick Parcell
Master Strategic Intervention Coach
www.thebodycamp.com

SIXTEEN [email protected]



WWW.THEBODYCAMP.COM