Rodale Books The Men's Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body-in 15 Minutes a Day!

Bon d'accord, on n'a pas les chaines musculaires, on n'a pas les groupes sollicités...mais autrement, que ce livre est pratique, regroupant aussi bien kettlebells (un peu), les haltères, le poids du corps, le swiss ball, le sand bag.... Pas approfondi, certes, mais très large pour des routines prouvées. Dans la série M.H, mon préféré !!

El libro está muy bien. Tiene un gran número de ejercicios, perfectamente explicados, con rutinas diferenciadas para los objetivos a conseguir y una parte importante de consejos nutricionales. Tiene el problema de que no establece una rutina a seguir durante meses. Es un libro orientado a gente ya avanzada en fitness y musculación para que se puedan hacer sus propias rutinas.

The basic idea of this book is to work the body in about 15 minutes. Here's how you do it. You focus on a few key exercises and move quickly from one exercise to another, with mininal rest time between exercises. Then, you repeat the exercises in a circuit, again with minimal rest. These workouts work on increasing strength, by building muscle and strong bones, thus burning more fat. These workouts emphasize getting a lean strong body, rather than bodybuilding, and is, therefore, not a general bodybuilding book. In the number and variety of workouts, this book is excellent. It contains 78 workouts, all 15-minutes long. Some workouts are bodyweight or require dumbbells. Others use a pull-up bar, a barbell, a kettlebell, a medicine ball, a stability (Swiss or large) ball, an exercise band (tubing), a foam roller, a jump rope, a BOSU, a bench, a cable machine, a step, and so on. Instruction and exercises for each of the workouts vary, but in general, one may do a circuit of 3 to 7 relatively intense exercises, with little or no rest between each exercise. Then, rest for 60 between each circuit. Finally, repeat 2 more circuits. All exercise photos are large and in color, clearly showing their positions, with descriptions. ~~~ Here's a detailed list of the 78 workouts or exercise plans. I have listed the exercises for a few of the workouts. TOTAL BODY WORKOUTS Bodyweight exercises 1. Beginner: strength and agility workout Judo pushup Seesaw lunge Wall slide Plank reach 2. Intermediate: your body is your barbell 1 Y squat Spider-man pushup Squat and jump combo Single-leg romanian deadlift Spider-man lunge 3. Intermediate: your body is your barbell 2: (bench or step used) Squat Tucked-elbow pushup 5-second forward lunge Stepup Jump 4. Advanced: belly off! No gym classic 1: (bench or step and a pull-up bar used) Shoulder press pushup Single-leg bench getup Mountain climber Wide-grip pushup Inverted row 5. Advanced: belly off! no-gym classic 2: (bench, large ball, & a pull-up bar used) Front-foot elevated split squat Walking offset pushup Stability ball leg curl Single-leg hip raise Chinup Dumbbell workouts 6. The single: dumbbell blast workout 1 Woodchopper Arms-out squat Standing pressout Towel row 7. The buildup: dumbbell blast workout 2 Straight-leg deadlift Thrusters Bent-over row Squat thrust 8. Fast and furious: dumbbell blast workout 3 Incline bench press One-arm snatch Seated calf raise Chest-supported row Dumbbells, a barbell, and/or a barbell plate used. 9. Muscle definer workout 1 10. Muscle definer workout 2 11. Classic Powerlifter Workout Jump rope used. 12. Total-body stress-buster workout FAT BURNING WORKOUTS Dumbbells, barbell, and other tools used. 13. You're melting: A 14. You're melting: B One dumbbell used. 15. Strength, stamina, speed, and sweat Pull-up bar, dumbbells, and other tools used. 16. Superhero workout Dumbbells, bench and large ball used. 17. Supersweat Supersets ABS & CORE WORKOUTS Medicine ball and one dumbbell used. 18. No crunch core workout Medicine ball and other tools used. 19. Six pack abs workout 1 Large ball, slanted bench, and pull-up bar used. 20. Six pack abs workout 2 Dumbbells used. 21. Obliques obliterator workout Mix of tools used. Bodyweight workouts possible. 22. Build your own 15-minute core workout: choose 5 out of 19 exercises to create your own workouts. SHOULDERS AND ARMS Dumbbells, bench and slanted bench used. 23. Dumbbell total arms workout Concentrated curl Seated triceps extension Wrist curl Alternating grip hammer curl Cross-shoulder extension Standing scaption Barbell, slanted bench, and cable machine used. 24. Arms and dangerous Barbell, dummbells, cable machine and bench used. 25. Deltoid Definer workout Dumbbells and barbell used. 26. Shoulders and arms combo 1 Dumbbells and cable machine used. 27. Shoulders and arms combo 2 Dumbbells, rowing station, and slanted bench used. 28. Shoulders and arms combo 3 CHEST AND BACK Dip bars, barbell, bench, dumbbell, and barbell plate used. 29. Chest pound workout 1 Dip Barbell bench press Incline dumbbell fly Seated Single-arm external rotation Single-arm dumbbell row Weighted pushup Dumbbell, bench, cable machine, dip bar, and pull-up bar used. 30. Chest pound workout 2 Barbell, squat rack, dumbbells, and pull-up bar used. 31. Back attack workout Bodyweight exercises. No equipment used. 32. Strong and steady Cable machine, dumbbells, bench, and squat rack used. 33. Chest and back combo Bodyweight and TRX suspension straps used. 34. Perfect pushup circuit 1 Box and medicine ball used. 35. Perfect pushup circuit 2 BOSU, bench, and box used. 36. Perfect pushup circuit 3 LOWER BODY WORKOUTS Dumbbells, barbell, large ball, and bench used. 37. Flat butt fix Dumbbells and large ball used. 38. Iron glute workout Dumbbells and barbell used. 39. Ready for liftoff Dumbbells and other tools used. 40. Total lower body blast Cones and boxes used. 41. Lower body leaps and bounds Bench and circular band used. 42. Protect your assets SUPERFAST CARDIO: HIGH INTENSITY INTERVAL TRAINING Basically, go fast for short periods of time, to burn more calories. Treadmill workouts 43. Workout 1: speed demon 44. Workout 2: HIIT the hills Running workouts 45. Workout 1: dash it off 46. Workout 2: flying laps Cycling workouts 47. Workout 1: Lance Armstrong 48. Workout 2: rolling hills Elliptical workout 49. Boredom beater Swimming workout 50. Interval medley Jump rope workout 51. Skipper 2 SPECIAL GEAR WORKOUTS 52. Kettlebell workout 1 53. Kettlebell workout 2 54. Exercise band workout 1 55. Exercise band workout 2 56. Medicine ball workout 1 57. Medicine ball workout 2 58. Stability ball workout 1 (large or Swiss ball) 59. Stability ball workout 2 60. Sandbag workout 1 61. Sandbag workout 2 IMPROVING YOUR STAMINA WORKOUTS (actually called better-sex workouts in the book) Dumbbells used. 62. Stamina workout One dumbbell used. 63. Over the top workout Stability ball used. 64. Man on a mission workout 65. Pretzel position workout Dumbbells and a sandbag used. 66. Four on the floor workout HEALING WORKOUTS Dumbbells, stability ball, cable machine, and slanted bench used. 67. Shoulder stretch and strengthen One dumbbell used. 68. Knee saver Bodyweight exercises. No equipment needed. 69. Lower back booster Box or step used. 70. Age eraser workout 71. Foam roller workout SPORTS WORKOUTS Dumbbells and medicine ball used. 72. Golf workout Dumbbells and low step used. 73. Tennis workout BOSU, dumbells, step, medicine ball, and barbell used. 74. Ski and snowboard workout Barbell, bench, step, and plate used. 75. Running race workout Hyperextension station used. 76. Triathlon workout Dumbells, bench, and step used. 77. Cycling workout Dumbells used. 78. Basketball workout ~~~ I did workout #3 (bodyweight) and I was breathing heavily during the exercise and I did a modified version of workout #7 (dumbell blast 2) and it was intense and made me sweat. I loved the concept of 15 minute workouts and I liked this book. ~~~ If you liked this book, try the women's version of this 15-minutes book. This shows more bodyweight and dumbbell workouts. If you want just bodyweight exercises, (with no equipment), get this book, "You Are Your Own Gym: The Bible of Bodyweight Exercises" by Mark Lauren and Joshua Clark. This is excellent in the range of exercises which, again, do not require equipment.

Ótimo conteúdo e ótima encadernação. As fotos ilustram bem os exercícios, tornando bem fácil a execução correta dos mesmo.Gostei muito!

Very good photos, very usefull book