Table of Contents
Part 1 Getting Started 7
Introduction 8
Why Use Wearable Weights? 10
Equipment: Stuff You'll Need 12
How to Use Wearable Weights 15
Before You Begin 19
Nutrition 23
Fueling Your Workouts 29
Hydration 31
Part 2 The Programs 33
How to Use This Book 34
Cross-Training Workouts 38
Strength-Training Workouts 42
Endurance-Training Workouts 46
After the Programs 50
Part 3 The Exercises 51
Running 52
Jumping Jack 53
Burpee 54
Bodybuilder 56
Bear Crawl 58
Biceps Curl 59
Standard-Grip Pull-Up 60
Wide-Grip Pull-Up 61
Staggered-Grip Pull-Up 62
Chin-Up 63
Parallel-Grip Chin-Up 64
Inverted Row 66
Push-Up 68
Diamond Push-Up 69
One-Arm Biased Push-Up 70
One-Arm Push-Up 71
Staggered Push-Up 72
Alligator Walk 73
T Push-Up 74
Clap Push-Up 75
Dip (Triceps Version) 76
Dip (Chest Version) 77
Handstand Push-Up 78
Squat 81
Single-Leg Squat 83
Goblet Squat 84
Jump Squat 85
Squat Press 87
Forward Lunge 89
Reverse Lunge 90
Lunge Twist 91
Jump Lunge 92
Bulgarian Split Squat 94
Bulgarian Split Squat Press 95
One-Legged Romanian Deadlift 97
Good Morning 98
Plank 99
Side Plank 100
Bird Dog 101
Donkey Kick 102
Leg Lift 103
Side Leg Lift 104
Oblique Cross 105
Russian Twist 106
V-Up 107
Swimmer 108
Mountain Climber 109
Hip Extension 110
Bicycle 111
Knee-Up 112
Side Bend 113
Hanging Leg Raise 114
Suspended Push-Up 115
Suspended Lunge 116
Front Ab Rollout 117
Squat and Reach with Wrist Weights 118
Stability Ball Pike 119
Back Hyperextension 120
Reverse Extension with Ankle Weights 121
Plyo Box Skip 122
Push-Up Switch Jump 123
Index 124
About the Author 127
