A Complete Bodyweight Exercise Program
to Build Muscles and Get Stronger

A recent study of 80,000 adults led by the University of Sydney has concluded that push-ups and sit-ups could extend your life by 23 %. In addition, the study demonstrated that muscular strength is as important as cardiovascular fitness for long-term health and well-being. So, you not only need 30 minutes of aerobic activity a day but also two days of muscle-strengthening activities each week.


Muscles are what hold us together. They protect our bones and allow us to perform daily movements. Unfortunately, from the age of 40, we continuously and inevitably lose our muscle mass. The older you get, the more critical the maintenance of the muscle mass becomes. Movements performed using your body weight are the most affordable and accessible training protocol.










Upward Facing Dog
Practicing Yoga

As a Personal Trainer, I have designed this program with normal people in mind, like you or me, who have various fitness experiences. You may be doing it for the first time, or you may be used to going to a gym but now need or wish to exercise at home. Fitness does not need to be complicated. The ebook teaches you to use your body weight to grow your muscles and get stronger.

Bodyweight exercises traditionally are perceived as a training routine for gymnasts. However, they do not have to be. This ebook does not include pull-ups, chin-ups and handstands. However, it contains progressions for all levels of strength and experience.

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We all need muscles to perform daily movements, secure our independence as we age, and enjoy playing recreational or community sports or games with our grandchildren. Unfortunately, if we take the volume of muscle mass of a 30 years old individual as 100%, every decade, you will be losing up to  8% of your muscle mass, and this rate of decline is even higher after the age of 60.


So, start training now from the comfort of your home and take charge of your health and well-being. This ebook will guide you on how to make your muscles stronger and assist you in becoming a healthier and happier version of YOU. 

High Plank