The 12-Minute Athlete, Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight by Stryker, Krista -- Read -- Imperial Library of Trantor

Index

Cover Title Page Dedication Introduction Chapter 1. Get in the Best Shape of your Life

My Story: How I Got Here and Why Anybody Can Do These Workouts Why Bodyweight Training? Less Is More Should Men and Women Train Differently?

Chapter 2. Body vs. Mind: Why Mind-Set Plays Such an Important Role in Fitness

Getting Your Mind Right and Setting Expectations Busting Through Excuses Once and for All Finding Your “Why” How to Set Meaningful Goals You’ll Actually Accomplish

Chapter 3. Food is Fuel: Addressing the Role of Nutrition in Your Workouts and Life

Chapter 4. Building Superhuman Strength with Bodyweight Exercises

Lower-Body Exercises

Squats for a Strong Lower Body Pistol Squats: The Ultimate Bodyweight Leg Exercise Additional Lower-Body Strengthening Exercises

Upper-Body Exercises

Pull-Ups: Release Your Inner Badass Push-Ups: The Most Underrated, Effective Upper-Body Exercise Ever Dips for Triceps of Steel Get Upside Down with Handstands Beyond the Handstand: Handstand Push-Ups Wrist Stretches and Strengtheners

Building a Rock-Solid Core

Hollow Body Holds for a Strong, Unbreakable Body L-Sits for Core Strength Leg Raises and Other Pull-Up Bar Core Exercises Bridges for a Bulletproof Back Additional Equipment-Free Core Exercises

Conditioning for Athletes of All Levels

Burpees: Why They Should Be Your Favorite Exercise Plyometric Lower-Body Exercises Plyometric Upper-Body Exercises Jumping Rope to Whip You into Shape Sprints for a Lean, Powerful Body

Chapter 5. The Workouts

Your Eight-Week Plan to Get Fitter, Faster, and Stronger Workout Types

Eight-Week Athlete Workout Plan

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Eight-Week Super Athlete Workout Plan

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Bonus: Tabata Workouts Recipes

Easy Healthy Breakfasts

Apple Banana Chia Seed Muffins Four-Ingredient Protein Pancakes Banana-Blueberry Flax Protein Pancakes Year-Round Pumpkin Protein Pancakes Lemon–Chia Seed Protein Muffins Hearty Oatmeal-Applesauce Protein Pancakes Morning Chocolate Chip Banana Oat Muffins Pumpkin–Chocolate Chip Protein Muffins

Quick & Healthy Snacks & Smoothies

Apple Cinnamon Energy Balls Cashew Cherry Chunk Energy Bars Chocolate-Drizzled Pistachio Protein Bars Healthy High-Protein Mocha Freeze PB&J Smoothie Piña Colada Smoothie

Healthy Treats

Seven-Ingredient Oatmeal Peanut Butter Energy Bars Chocolate-Covered Peanut Butter Protein Balls Easy Dark Chocolate Almond Butter Cups Vanilla Pistachio Protein Truffles The Easiest (Healthy) 5-Ingredient Cookie Ever Super Easy Berry Crumble

Acknowledgments About the Author Index Copyright