Free PDF The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier You!, by Adam Campbell
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Revised edition includes 100 new exercises!
The Women's Health Big Book of Exercises is the essential workout guide for anyone who wants a better body. As the most comprehensive collection of exercises ever written specifically for women, this book is a body-shaping power tool for both beginners and longtime fitness buffs alike. This book contains hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers.
Backed by the authority of Women's Health magazine, this updated and revised edition features 100 new exercises in 20 workouts designed by BJ Gaddour, the Fitness Director of Men's Health magazine, and 1,350 photographs, showing movements for every muscle and training plan to match every fitness goal.
- Sales Rank: #11177 in Books
- Published on: 2016-10-25
- Released on: 2016-10-25
- Original language: English
- Dimensions: 8.30" h x 1.13" w x 8.00" l, .0 pounds
- Binding: Paperback
- 560 pages
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.
Most helpful customer reviews
4 of 4 people found the following review helpful.
Great introduction to strength training
By JS
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.
4 of 4 people found the following review helpful.
Comprehensive!
By Rhiannon Carman
I had been with a trainer for the last 7 months and stopped going now to save money. I got this book to try and help me put together my own work-outs at home to keep the weight I've lost off.
I got the book yesterday and spent a good hour or more flipping through the book, and it's amazing!
The first part of the book breaks working out down really simply so even people who have never worked out before can understand their bodies while using weights (or body weight). It gives you facts on why lifting weights is so great for you (I knew most of them already, but it's very motivating still and it was a nice refresher after my trainer). It also gives you a section on common questions such as "how many reps?" and "how much weight should I use?" and then gives very detailed, easy-to-understand answers. Then it lists "the essentials" for equipment if you want to start building a home gym or deciding what to use at your gym.
The next section tells you how to use both the nutrition and excersise part of the book to get the most benefits. I loved the diet section because it gives you a couple examples of what your day's meal plan might look like and then gives a chart of the types of foods you can eat and what is considered under that category (for example, high quality proteins: beef, cheese, etc. Low starch veggies: broccoli, artichoke, etc. and natural fats: avacados, butter, etc.)
It tells you how to do the workouts in enough detail to really easily understand. Do work out A on Mon, and Fri and workout B on Wed and then switch it up next week, so easy! It even gives the part of your body to work out, how many sets, reps and how long to rest!
Throughout the book, it's organized by muscle group and what exercises to focus on those groups. It shows an anatomy book type graphic of the muscle group and gives you the names of the muscles and what they do for your body (loved this!). For each muscle group, there's one or two "main moves" that you can master before doing variations. Then it lists many variations of the excerise. For push-ups, for example, the push up is the main move and then there are variations such as Incline push up, decline push up, modified push up, weighted push up, etc. Many pages have a side panel with fitness tips and also "muscle mistakes" to tell you things that you're probably doing wrong and how to fix it.
There's an illustration for almost every exercise (I only saw a couple that didn't have them) and each image has arrows pointing to parts of your body and saying how to have them during the workout ("your palms should face forward", "the dumbbells should nearly touch", "your body should form a straight line from your knees to your shoulders") which is helpful when trying a new exercise so you know if you're having good form.
In the back of each section there's a specific work out plan to target that area ("get the perfect _______") which is awesome. Also, in the last pages of the book, there's warm-up exercises, "Best Workout" plans and a chapter for "Nutrition Secrets."
I read reviews before I purchased the book and many people were upset that you needed so much equipment to use this book. In my opinion, yes this book has a lot of its variations that require equipment BUT how do you expect to work out at home and not have ANY equipment, not even dumbbells? Tons of the exercises can be done if you just have dumb bells and a swiss ball. You can replace a workout bench with a chair or coffee table, bar bells with dumbbells, etc. You can get creative (but safe!) at home and still do most of the work-outs even if you don't have a gym membership or a complete home gym. There's even a section on The Best Body-Weight Workouts :).
Overall, I am SO satisfied with my purchase and I can't wait to really start getting into this book and doing all the exercises!
3 of 3 people found the following review helpful.
Most useful exercise manual!
By C. Medina
This is an excellent book. It is divided among the muscle groups. Within each muscle group are a few basic moves that are considered to be the best moves overall for that muscle. Then for each exercise you get a ton of options for equipment, angles, ways to make it easier or more difficult. So for a basic squat, for example, you get full color photos and descriptions for doing a basic squat with dumbbells, kettle bells, barbell, front squat, back squat, Bulgarian split squat, box squat, goblet squat, etc. this is the most useful book I have found for exercise options. If you only have dumbbells, you are set, and if you want to use a gym, you are ok too, there are just so many options for each muscle. Pointers on form are given as well. In addition, you get a segment on appropriate warm up, stretches, and using a foam roller. Excellent and I love the photos for each specific exercise!
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