PDF Download The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier You!, by Adam Campbell
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The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier You!, by Adam Campbell
PDF Download The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier You!, by Adam Campbell
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About the Author
Adam Campbell is the fitness director for Women's Health and a National Magazine Award-winning writer. He holds a master's degree in exercise physiology and is a NSCA-certified strength and conditioning coach. Campbell has appeared on Good Morning America, The Early Show, and VH-1.
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Product details
Paperback: 560 pages
Publisher: Rodale Books; Revised, Updated edition (October 25, 2016)
Language: English
ISBN-10: 162336843X
ISBN-13: 978-1623368432
Product Dimensions:
8 x 1.1 x 8.4 inches
Shipping Weight: 2.8 pounds (View shipping rates and policies)
Average Customer Review:
4.7 out of 5 stars
447 customer reviews
Amazon Best Sellers Rank:
#5,981 in Books (See Top 100 in Books)
**Update - 1 year using this book and still going strong**It's been almost a full year since my original review and I still use this book constantly - its dogeared and well loved! Using the suggested exercise routines in the back, I've gone through about 4 different "12 week" programs, and still have many options to choose from. The combinations are limitless and the book has grown with my strength and only become more helpful! I continue to do strength training 3x/week (my husband too!) and alternate with cardio or other kinds of workouts. Ichange up my strength training routine utilizing the suggestions in this book about every 4 weeks. If I come across a suggested exercise that uses equipment we don't own, I do some googling for improvising the exercise, or target the same muscle group with alternatives suggested in the book. IE, we don't own a rack and things like inverted rows are difficult without a bar, but I've managed to use YouTube inspiration to do inverted rows with cables over doorways, etc.Since buying this book, we've gradually expanded our equipment - starting with adjustable dumbbells (1-50lbs), a stability ball and a yoga mat. Truly, that kept us busy for almost 6 months (and could keep me busy a lot longer, but my husband's weight needs exceed my own). We've since added a chin up bar, some cables/resistance bands and are now at the stage where we're looking to invest in more equipment (a rack, barbell/weights, adjustable dumbbells 50-90lbs). This book has been wonderful in getting us started without the need to buy a lot off the bat, saving us from making irrational, expensive home gym decisions. This is truly the best $17 I've ever spent on myself and my health. If you are truly committed to doing it. If getting to a gym or being around competitive gym rats scare you, start with this book and some simple tools. I am so much stronger already, and so much less intimidated by strength training than I once was. I plan to continue to use this book as my 'proper form' and exercise suggestions bible.**Original Review**This was an awesome book for someone like me, who has typically relied on cardio workouts and has felt pretty unequipped in how to begin weight and resistance training. After having read repeatedly about the importance of weight training for people as they age to maintain muscle mass and weightloss/ weight maintenance, I committed to figuring out where to start. I'm in my mid-30's, have a healthy BMI and typically work out at home (either via walking/running/biking around the neighborhood or on a home treadmill). As much as I'd like to have access to a gym, I know myself well enough to know that it would be hard for me to squeeze a gym visit into my daily life as a working mom.Someone I knew recommended this book and it is chalk full of the information I needed: exercises I can do at home (with or without extra equipment). It includes all kinds of information on how to start, what exercises are good for beginning and how to develop more advanced workouts depending on your goals. It has full body options as well as targeted muscle groups. Every exercise has pictorial examples and discusses proper technique/form, as well as modifications for making each exercise easier or harder. I've been doing the "beginners" routine for six weeks and am now shifting to the other routines in the book. I love how the book "grows" with my improvement and can continue to offer value as my fitness improves.In reading the reviews, some people complained that the Men's Health Big Book of Exercises was the exact same book with a man pictured doing the routines rather than a woman. With this knowledge in mind, I told my husband that the books were identical and he felt comfortable just using my book to develop his own routine (inspired by my increased interest in resistance training). He has been a marathon runner for several years, but is now also focusing on these exercises as well.As a result of our commitment to this book, we've been gradually adding some equipment to our home (though this is not necessary to begin!). We agreed not to rush into buying anything expensive, but after about 4 weeks of both using these books, we found an adjustable dumbbell set on Craigslist. We're both able to use them (at different weight settings) and they take up a lot less room than a full set of traditional dumbbells. Otherwise we just use a yoga ball and yoga mat. As we continue to grow our fitness, we may consider investing in more - but don't let a lack of gym equipment stop you from beginning.
This is the most amazing book for someone who wants to do exercises on their own. It's extremely easy to read and makes the exercises simple to follow. I actually took the book to Staples and had them put a spiral binding on it so I can open the book up to specific pages and it stays flat so I can follow the exercises correctly. I also use colored tabs to let me know which exercises I need to go to and in what order. This book is well worth the money.
BUY THIS BOOK! I got this item on Tues., and I cannot put it down. This book is about SO much more than exercise; I have learned things about my body that I never knew; specifically, I am beginning to understand how my muscles work, and how my body uses food. This volume provides ways to modify how you eat without doing anything extreme, and the exercises are great! I am a 61-year-old woman, and yet, I feel that there is so much in this book for me; for instance, while it is difficult for me to get down on the floor to exercise, this book provides so many alternative approaches that I can find multiple exercises that work for various muscle groups. I have been working out for a year, but this book promises to add dimensions to my program that are sure to lead to success! I began my work with a trainer (and she was awesome); now, this book will allow me to take over as my own trainer. I spent hours looking for a book, and this is hands-down the best! Good luck to all of you out there who seek to improve your overall health!
I've now owned this book for about 2 years. This is the book that started me on home exercise and strength training. It is possible to use this book to build a well rounded and scientifically sound home exercise program with or without purchasing additional workout equipment. However, this book provides an excellent guide to building a pretty affordable and effective home gym. Over the course of a few months and with a few hundred dollars, I purchased enough gym equipment that I was able to quit my gym, and work out at home without feeling bored.The book teaches you how to build a basic home exercise program that is an excellent starting point for anyone just learning strength training techniques. The book contains a number of exercise plans that are cross referenced with full color, detailed breakdowns of how to complete each exercise. This is GREAT for strength training beginners , especial those feeling less confident in their ability to follow directions. Completing each workout requires a little bit of study first, because you have to look up each exercise throughout the book.After a few months of using this book, just sticking with the basic routine, called the "world's greatest exercise plan"where you sub in whatever exercise you want for each muscle group, I noticed a big difference in my muscle tone and a reduction in a few pesky pain problems I'd had. There are 14 workout plans towards the end of the book, which typically include two alternating strength training workouts and a short description of cardio workout to complete on your off-day. Some workouts have a few stages (IE: weeks 1-4 and 4-8). There is also an EXCELLENT prenatal workout. I was having back and hip pain during my pregnancy and saw a physical therapist, and I realized that most of the exercises she gave me overlapped with the warmup in the prenatal workout! Since then, I've been doing this workout pretty consistently with good results. I'm 8 months pregnant now, and the workout at this level is pretty low key, but it's definitely helping manage my aches and pains and stay somewhat in shape.Since buying this book, I moved on to using the 15 minute workout book, and also got into a few of the other books in this series, like the yoga and pilates books. I've found them all to be excellent, but this book is definitely the first to buy and an excellent reference to hold on to.
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