Guide to Fitness Without Equipment

By Coach Me App

Hey, hi, I'm your body. Let me introduce myself again. I'm the one you will always live with. You must remember that we grew up together. Today I am writing this letter to you because I feel that you are neglecting our relationship. I am really disappointed in what I see. You are sacrificing my well-being without any mercy. Maybe to save money, or just to make more money? And yet, when I am sick, you use that money to treat me.  Why? Don't you even realize that I'm worth more than a billion dollars? Don't you believe me? I'll prove it to you. If someone comes to you with a check for a million dollars and says «all I want in return is your eyes». You will never be able to see the people around you or the sunset for the rest of your life. Would you take that check? What if it was for $10 million instead? But this time it's not your eyes, it's your arms and legs they're asking for, would you take it? You know that these are stupid choices, because you know that as your body, I am worth more than a billion dollars!
I'm not asking you to take care of me 24 hours a day. I'm asking you to just start realizing that I exist. I know you try to give me grace when you post a picture on Instagram. We both know, you take me for granted. However, think about this. You only have one life. I say all this for you, because you are what matters. Because you are my home!
We go back a long way, don't we? To your birth, right? I just think it's time you treated me the way I deserve. Take care of me and we'll have a lot more time together. Stop letting life get to you, and start being the actor in it. Make ONE DAY become DAY ONE.

• Language: English
• Publisher: Coach Me App
• Release date: Jan 17, 2023
• ISBN: 9798215734919

Book preview

How to get into or out of shape in 12 weeks

Are you a sedentary person or a former athlete who hasn’t really had time to train lately?

Do you want to strengthen your body, improve your cardio, feel more energetic, refine your figure, lose belly fat, become more muscular, etc.?

This guide is for you!

You should know that physical activity of varying intensity not only makes you feel good physically, but is also very good for your morale. Thanks to physical activity, you fight against diseases, aging and depression.

Who is this fitness guide for?

As I just told you, it is for you who want to take your life and especially your health back in hand!

I must warn you, however, that if you have any particular health problems (heart problems, diabetes, joint pain, etc.), you should consult a doctor before starting to practice a sport.

The important thing is to improve your health first, so make sure you do.

If you don’t have any health problems, whether you are a teenager or a senior citizen, you can follow this guide that will help you improve your physical qualities and reach your goals.

A workout that doesn’t need to be in the gym!

If you’re reading this guide, it’s because you’re probably not followed by a coach and that you may not have the desire or the means to join a gym and get coached. That’s why I decided to focus on what you can do with little or no equipment.

However, you can follow the advice in this guide to train in a gym where you will have access to equipment that can also help you.

We’ll talk more about this later, but it’s important to understand that just because you do bodyweight training most of the time doesn’t mean you don’t need the equipment you find in the gym.

In any case, there are many advantages to having a program that runs anywhere:

No waiting for the machines

No pressure to compare your performance to others

No or low cost

You can train wherever you are

Explanation on how the fitness guide works

This program is designed to help you progress physically and psychologically in order to achieve your health and athletic goals.

By working on the basics and teaching you the right movements, you will learn to train safely and progress without fear of injury.

The important thing is to work efficiently in order to progress as quickly as possible without skipping steps. In fact, when we talk about rapid progress in bodybuilding, we are talking about months, not days. You should know before you start that you will not become a bodybuilder in three months with this guide; moreover, you will never become a bodybuilder with this guide, that is not its purpose.

If you want to progress effectively you will have to be regular in your training, but also attentive to your diet. In fact, as far as diet is concerned, you will find more precise and detailed information in our 12 week fat loss guide. Not only does it explain how to lose fat, but it also gives you information on how to gain mass more slowly but cleanly.

Over the next three months, we’ll work on how you eat, train and even sleep to achieve your goals.

First you will learn the basics and strengthen your body, then you will move on to a higher level of progression.

In this guide you will find weight training, but also circuit training, HIIT and challenges to achieve.

Keep in mind that three months is a very short time and that during this time we will focus on getting back into shape and preparing you physically and psychologically to reach your main goal.

Sport, especially weight training, whether in the gym or at body weight, requires time, investment and patience in order to achieve the desired results.

Table des matières

How to get into or out of shape in 12 weeks 2

Who is this fitness guide for? 2

A workout that doesn’t need to be in the gym! 3

Explanation on how the fitness guide works 4

To get back in shape, you have to learn or rediscover the basics 10

Defining a goal 12

Why and how to define a goal? 12

The various goals 13

Weight/fat loss 13

Mass/muscle gain 14

Refining and toning your body 14

Improve your cardio/endurance 15

Get stronger 15

Learn basic moves and strengthen your body 16

The essential bodyweight movements 16

Exercises 16

1 - Push-ups 17

2 - Pull-ups 22

3 - Dips on bench or bar 30

4 - Squats 32

5 - Lunges 34

6 - Hip Thrust 36

7 - Plank 37

Warm-up, the basis of your training 38

Basics of nutrition 40

Basic principles 40

Some tips for eating healthier 43

Meal distribution 44

Rest is very important 45

Rest between rounds 46

Rest between training sessions 46

Sleep 47

Don’t forget to stretch 49

Stretching after the session 49

Stretching sessions 50

Circuit training, HIIT, EMOM and AMRAP (High Intensity Interval Training) sessions 51

Circuit training 51

HIIT sessions 52

EMOM and