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Tables of Contents for Superfit
Chapter/Section Title
Page #
Page Count
Introduction
1
1
Meet the Authors
2
1
How to Use This Book
3
4
PART ONE: WARMING UP AND STRETCHING
7
24
Warming Up
7
1
Stretching
8
3
Gracie Stretch Routine
11
20
One-Person Stretch Routine
12
10
Two-Person Stretch Routine
22
9
PART TWO: THE EXERCISES
31
8
Breathing During the Exercises
31
3
Different Exercises and Their Purposes
34
5
Abdominals
39
10
Bench Crunches
40
1
Medicine Ball Stand-Ups
41
1
Roll-Ups---Abdominal
42
1
Wheels
43
1
Side-to-Side Reaches
44
2
V-Ups
46
3
Cardiovascular Conditioning
49
8
Jump Rope
50
2
Lateral Cone Touches
52
2
Run in Place
54
1
Run and Hold
54
2
Soft Sand Run
56
1
Steady Run or Jog
56
1
Sprints
56
1
Free Weights
57
50
Bench Press---Barbell
58
1
Bench Press---Dumbbell
59
1
Bench Press---Narrow Grip Barbell
60
1
Front Raise---Barbell
61
1
Front Raise---Dumbbell
62
1
Front Raise---Plate
63
1
Hang Clean---Barbell
64
2
Hang Clean---Dumbbell
66
1
High Pull---Dumbbell
67
1
Hang Snatch---Dumbbell
68
2
Incline Press---Barbell
70
1
Incline Press---Dumbbell
71
1
Incline Press---Narrow Grip Barbell
72
1
Knee-Ups---Medicine Ball
73
1
Lateral Raise---Dumbbell
74
1
Lateral Raise---Dumbbell Seated
75
1
Lunges---Barbell
76
1
Lunges---Dumbbell
77
1
Military Press---Barbell
78
1
Military Press---Dumbbell
79
1
Military Press---Narrow Grip Barbell
80
1
Pullovers---Barbell
81
1
Pullovers---Dumbbell
82
1
Pullovers---Towel
83
1
Push Press---Barbell
84
2
Push Press---Dumbbell
86
1
Roll-Ups---Wrist
87
1
Row---Dumbbell
88
1
Shoulder Shrugs---Barbell
89
1
Shoulder Shrugs---Dumbbell
90
2
Squats---Barbell
92
1
Squats---Dumbbell
93
1
Good Mornings
94
1
Reverse Hypers
95
1
Straight-Leg Dead Lifts---Barbell
96
1
Straight-Leg Dead Lifts---Dumbbell
97
1
Towel Grabs
98
1
Towel Pull-Ups
99
1
Upright Row---Barbell
100
1
Upright Row---Dumbbell
101
1
Upright Row---Plate
102
1
Upright Row---Towel
103
1
Rice Grabs
104
3
Isolaterals
107
10
Bench Press---Isolateral
108
1
Front Raise---Isolateral
109
1
Incline Press---Isolateral
110
1
Lateral Raise---Isolateral
111
1
Military Press---Isolateral
112
1
Push Press---Isolateral
113
1
Upright Row---Isolateral
114
1
Machine Cross
115
1
Machine Uppercut
116
1
Plyometrics
117
14
Box Jumps
118
1
Box Jumps---One Leg
119
1
Lateral Jumps
120
1
Lateral Jumps---Long Way
121
1
Lateral Jumps---Short Way
122
1
Medicine Ball Ground Work---One Hand
123
1
Medicine Ball Ground Work---Two Hands
124
2
Medicine Ball Toss---Flat Bench
126
1
Medicine Ball Walk/Hold/Balance
127
1
Push-Ups---Plyometric
128
1
Step-Ups---Body Weight
129
2
Power Series
131
22
Cones Workout
132
2
Knee-Ups
134
1
Lateral Hops
135
1
Lateral Shuffle-Double Plate
136
2
Lateral Steps
138
1
Lateral Strides
139
1
Medicine Ball Toss---Chest
140
1
Medicine Ball Toss---Overhead
141
1
Power Lunges
142
1
Power-Stride Jumps
143
1
Shoots
144
1
Shuffle---Single Plate
145
1
Ski Jumps
146
1
Static Wall Sit
147
1
Squats-Medicine Ball or Plate
148
2
Step-Ups---Barbell
150
1
Step-Ups---Dumbbell
151
2
PART THREE: PUTTING IT ALL TOGETHER
153
56
Focus
155
1
Fight Preparation
156
3
Mental Preparation
159
2
The Workouts
161
48
Beginner Workout
165
14
Intermediate Workout
179
18
Advanced Workout
197
12
PART FOUR: ROYCE'S FAMILY DIET
209
6
Food Groups
211
1
Rules
211
1
No-Nos
211
1
Training at Home
212
3
Training on the Road
215