Martial Arts Fitness Manual

BODY BASIC FITNESS
TRAINING MANUAL
THE HOME EDITION
Disclaimer
You must get your physicians approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have
any medical condition or injury that contraindicates physical activity. This program
is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their limits.
Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training
and fitness. The exercises and dietary programs in this book are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont
perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always
ask for instruction and assistance when lifting. Dont perform any exercise without
proper instruction. Always do a warm-up prior to strength training and interval
training.
See your physician before starting any exercise or nutrition program. If you are
taking any medications, you must talk to your physician before starting any exercise
program, including BodyBasic Home Fitness Training. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight ie. Have a
large gut or other body part, or if you are over 30 years old. Please discuss all
nutritional changes with your physician or a registered dietician. If your physician
recommends that you dont use BODY BASIC FITNESS TRAINING, please do not
use this program.
Copyright 2007-2008 IRON GUARD FITNESS, LLC.
IRON GUARD FITNESS LLC. www.MMAFitnessTraining.com
www.MMAFitnessTraining.com
Table of Contents
Disclaimer.....................................................................................................................................2
Table of Contents.......................................................................................................................3
Body Basic Fitness Training for Busy Men and Women......4
Body Basic Program Equipment Requirements....................................................................4
Body Basic Strength + Fitness Workouts: Weeks 1...........................................................5
Body Basic Cardio Conditioning Workouts: Weeks 1..........................................................7
Body Basic Strength + Fitness Workouts: Weeks 2..........................................................8
Body Basic Cardio Conditioning Workouts: Weeks 2........................................................10
Body Basic Cardio Conditioning Workouts: Weeks 3.........................................................14
Body Basic Strength + Fitness Workouts: Weeks 6..................................21
Body Basic Cardio Conditioning Workouts: Weeks 6................................23
About David SMIT..............................................................................................................24

IRON GUARD FITNESS LLC, www.MMAFitnessTraining.com
BODY BASIC FITNESS TRAINING FOR BUSY MEN

AND WOMEN
This is the first ever fitness program designed for busy men and women that can
be performed anywhere with little equipment. This program can be used by the high
performing business man or women, the everyday hardworking stay at home parent,
and even a high performing athlete that is looking for that little edge to their
training and performance.
This program is guaranteed to deliver the fitness results you desire and the
method to this program is based on the scientifically validated philosophy of the
IRON GUARD FITNESS team. By completing less than 3 hours per week of total
fitness training time, yes that is just 3 hours or less per week, you will achieve the
following highly sought after results: You will be stronger, faster, have greater
endurance, become leaner, harder and create an attitude towards health, fitness
and performance that is relentless and uncompromising.
We wish you only the best in your health and fitness endeavors.
David SMIT, M.Sc., CSCS and the team at IRON GUARD FITNESS
BODY BASIC FITNESS TRAINING

EQUIPMENT REQUIREMENTS
Training at home or training in the comfort of a personal studio has its advantages.
These include quick and easy access, relaxed environment, and one that requires
limited space and equipment.
We have designed this program so that limited equipment is one of those key
advantages to becoming successful in the Body Basic Fitness Training Program.
Whats required are the following pieces of equipment:
- several dumbbells
- skipping rope
- band to assist in pull-ups
- pullup bar (door or wall mounted)
- steel or aluminum pipe to sit on two chairs (for inverted rows exercise).
BODY BASIC STRENGTH AND FITNESS

WORKOUTS WEEK 1
Workout # 1
Warm-up:
- 5 pushups
- 5 sit-ups
- 5 air squats
- 15 jumping jacks
- Continue the sequence for 7 minutes.
Circuit:
- 10 push-ups
- 10 inverted rows
- 15 air squats
- 12 burpees
- Complete 12 minutes of this session, resting 30 seconds between each
exercise.
Workout # 2
Warm-up:
- 15 split jumps
- 15 calf raises
- 15 situps
- Repeat for 8 minutes.
1.
2.
3.
4.
Raised feet push-ups

Bulgarian lunges
Running DB press
Bench dips
- perform 12 reps of each exercise

- rest 1 minute after each round
- rest 30 seconds between exercises
- perform 4 rounds
Workout # 3
Warm-up: bike, jog, or row for 8 mins.
Set 1:
- jumping jacks
- burpees
- perform each exercise 30 seconds each and repeat for 6 rounds
Set 2:
- Mountain climbers
- Bootstrappers
- Perform each exercise 30 seconds each and repeat for 4 rounds
Set 3:
- Push-ups
- Dumbbell (DB) squat push press
- Perform each exercise 30 seconds each and repeat for 3 rounds.
BODY BASIC INTERVAL WORKOUTS WEEK 1

Workout # 1
10 minute warmup on a bike, rower, or running
Perform 8x 30 second hill sprints (find a hill close to your house), jogging down the
hill easily to recover
3 4 minute cooldown + stretching
Workout # 2
10 minute warm-up on a bike, rower or running
Perform 2 sets of (4 x 45 seconds hard 30 seconds easy effort)
You should be moving on the easy efforts but they should be light.
Rest 2 minutes between sets
3-4 minute cool-down + stretching.

WORKOUTS WEEK 2
Workout # 1
Warm-up: 5 minutes of rope skipping
Set 1
-
jumping jacks
split jumps
star jumps
burpees
perform 30 seconds of each exercise and complete 4 rounds
1. Diamond push-ups
- 5 halfers
- 5 full
- 7 halfers
- 7 full
Rest 90 seconds after completing the 7 full pushups and then complete the
same sequence for regular pushups, rest 90 seconds and then complete a set
of wide push-ups.
2. Pull-ups
- Perform a total of 20 pullups broken into sets of 3-5 repetitions.
- Rest as much as needed between sets.
Workout # 2
Warm-up: Rope skipping 5 minutes (40 seconds on and 20 seconds off repeat 5 x)
1. push-ups: 4 x 30 seconds on 30 seconds off
2. Mountain climbers: 4 x 30 seconds on 30 seconds off
3. Walking lunges: 4 x 60 seconds on 30 seconds off (add weights for more
challenge.)
4. Pull-up ladder: Perform a 5 minute ladder in singles. Ie. Do 1 rep,rest 10
seconds, do 2 reps, rest 20 seconds, do 3 reps, rest 30 seconds and continue
until your form deteriorates. Peform ladders up to at least 3 reps. If you
cannot perform 3 reps with bodyweight, utilize a band to assist (view video
for assistance.)
Workout # 3
Warm-up:
-
15 air squats
15 sit-ups
15 regular pushups
10 lying reach overs per side
Perform the above for a total of 6 minutes.
1. Pull-up ladder perform ladders for a total of 6 minutes, count the total
number of reps completed.
2. Lunges + Squat: 5 x (30 seconds lunges + 30 seconds squats), resting for 1
minute between sets.
3. Push-ups + Dips: 4 x (10 Push-ups + 10 Dips), resting for 30 seconds between
sets.
Workout # 1
10 minute jog warm-up
15 minutes of the following
- 10 second sprint/50 second jog
Repeat for 15 minutes
Workout # 2
10 minute jog warm-up
8 x 1 min hard run/bike/row, followed by 30 seconds walking.
3-4 minute cooldown.

WORKOUTS WEEK 3
Workout # 1
Warm-up: 5 minute jog/bike or rope skip
Scrappers Medley
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
5 x 8 count Bodybuilders
15 seconds walking lunges
10 second sprint
5 x 8 count bodybuilders
15 seconds bunny hops
20 seconds sprint
15 seconds duckwalk
30 seconds sprint
Rest for 2 minutes following this medly and repeat 3 more times.
80 situps timed.
Workout # 2
Warm-up: 5 minutes of rope skipping
1. Alternate toe touches touch each toe 20 times
2. 6 inch crunches (legs off ground and straight) 40 times
a. Repeat this sequence 3 times.
-
Jumping jacks
Split jumps
Burpees
Mountain climbers
Perform each exercise for 30 seconds and complete 5 rounds
Finish workout with a 2 minute plank hold
Workout # 3
Warm-up: 5 minutes of any aerobic activity(cardio)
ABS:
1 x 20 chinnees
1 x 20 right side crunches
1 x 20 left side crunches
1 x 20 feet held situps
1 x 20 chinnees
Total 100 reps, repeat the circuit twice
Pushup Sequence
1. Diamond Push-ups
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
Perform the next two types of push-ups using the same rep scheme as above, rest
for 90 seconds between each sequence.
2. Regular push-ups (finger tips beneath top of shoulders)
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
3. Wide Push-ups
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
Inverted Row sequence
1. Narrow Grip
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
2. Regular grip
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
3. Wide grip
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
Finish the workout with 6 minutes of fast skipping alternated with box jumps
- 30 seconds skipping
- 30 seconds box jumping
- 30 seconds rest
- Repeat.

Workout # 1
25 minutes of cardio/aerobic activity at your own pace, through the woods or on a
treadmill. A really neat way to do this workout is to warmup for 5 minutes and then
if you are running on the road sprint between 2 telephone poles and recover as
needed, then sprint for two telephone poles, recover again,and then up to 3
telephone poles, recovering. Once you have reached 3 telephone poles, you can
pyramid down to 1 again. Before you know it, 25 minutes has elapsed and you have
had a great productive workout.
Workout #2
Steep Hill Sprints
This is a great workout for building leg muscular endurance and getting really
defined calves. If you have ever looked at the calves of runners of any distance
they all have great calves.
Warmup for 8 minutes and then do 15 second sprints up a 15-20 degree hill incline,
walking and jogging back down the hill.
Cool-down for 5 minutes.

WORKOUTS WEEK 4
Workout # 1
Warm-up
-
15 air squats
15 sit-ups
15 push-ups
1 min rope skip
10 lying reach overs per side
Repeat above again
Circuit 1:
-
Bootstrappers x 30 reps
Squats x 20 reps
Lunges x 10 reps per side
Rest 1 minute
repeat 4 rounds
Dips 3 x30 reps

Push-ups x 20 reps
DB.Shoulder press x 10 reps
Rest 1 minute
repeat 4 rounds
Leg flutters x 45 seconds

Rest 15 seconds
Chinnees x 45 seconds
Circuit 2:
ABS:
Workout # 2
Warm-up: 5 minute jog/bike or rope skip
Scrappers Medley
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
5 x 8 count Bodybuilders
15 seconds walking lunges
10 second sprint
15 seconds bunny hops
20 seconds sprint
15 seconds duck walk
30 seconds sprint
Rest for 2 minutes following this medley and repeat 3 more times.
3 minutes front plank + 1 min side plank right and 1 min side plank left.
Workout # 3
Warm-up: 5 minutes rope skip
1. Set 1: Running in place Band Pulls
- 10 x 20 seconds running in place with band, then drop down for 20
pushups and then into 20 mountain climbers
- Rest 1 minute.
2. Set 2: Running in place band- Pulls
- 10 x (20 sec band pull, 20 reps alternating toe touches, 20 squats)
- Rest for 1 minute and repeat
Finish workout with a 2 minute plank hold

Workout # 1
Warm-up: 3 min rope skip/3 min bike or jog/3 min rope skip
12 x 100m hard, 200 m easy running
Cooldown 5 min
Or if you are doing this on a bike, do 12 x 20 seconds hard, 60 seconds easy and
cooldown.
Workout # 2
Warm-up: Dynamic warm-up regimen (see IRON GUARD Videos)
2 x 7 minutes at a hard sustained effort. Your heart rate should be at least 80% or
greater than your predicted maximum. To determine your max heart rate, 220-age
x .80 = 80% of your predicted maximum. These values may vary slightly. Or if you
want a truly accurate value, go as hard as you can run for 6 minutes and sprint the
final 30 seconds. Measure the highest observed value. That is your maximum heart
rate. I also find that running hills will create the necessary stimulus for
determining your max heart rate.

WORKOUTS WEEK 5
Workout # 1
5 sets of (8 x 8 count bodybuilders ), increasing the speed of each set during the
warmup.
1. 8 x 30 second running high knees with dumbbells (10-20 lbs per hand)
i. rest 60 seconds between sets
-
Burpees x 10
Mtn climbers x 40
Wide push-ups x 15
Rest 90 seconds
repeat 3 x
Workout # 2
Warm-up: 5 mins of your choice.
1.
2.
3.
4.
DB Squat Push Press: 21, 18, 15 reps 60 seconds rest between sets
Leg Flutters: 45 seconds on 30 seconds rest repeat for 3 sets
Swimmers: 45 seconds on 30 seconds rest repeat for 3 sets
Pull-up Ladder: Perform 6 pull-up ladders. If you require assistance, use
bands . Attempt to reach a maximum of 3 reps without use of bands,
however use bands if this is not attainable. Total the number of reps
performed. You should rest approximately 10 seconds for each rep
performed. i.e. do 1 rep, rest 10 seconds, 2 reps, rest 20 secondsetc.
5. Diamond Push-ups
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
e. 5 halfers
rest 90 seconds then into regular pushups
f. 5 full
6. Regular Push-ups
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
e. 5 halfers
f. 5 full
7. Wide Pushups
a. 5 halfers
b. 5 full
c. 7 halfers
d. 7 full
e. 5 halfers
f. 5 full
rest 90 seconds then into wide pushups
Workout # 3
Warm-up: 30 sit-ups/20 push-ups/ 10 jumping jacks and a 3 minute rope skip
2 minute plank sequence
-
30 seconds leg levers

30 seconds air squats
30 seconds leg flutters
30 seconds swimmers
repeat 4 x
rest 90 seconds between circuits.

Workout #1
Dynamic Warm-up
Pyramid Workout
100m hard/100m easy/150m hard/100m easy/200m hard/100m easy/150m hard
100m easy/100m hard 100m easy
Repeat the pyramid one more time and then cooldown.
Workout # 2
Dynamic Warm-up
20 mins of the following on a bike/stepper/elliptical
- 30 seconds very hard, followed by 90 seconds at a relaxed pace.
5 minutes cooldown and stretch.

WORKOUTS WEEK 6
Workout # 1
Warm-up: 5 min jog/bike/run/row/ or skip
Circuit 1
1. DB Squat push press x 8
2. Feet elevated pushups x max reps
3. Bench dips x max reps (challenge
by placing db on your lap)
repeat circuit 4x, rest 90 seconds

between circuits.
Circuit 2
1. Bootstrappers x 1 minute
2. Mountain climbers x 30 seconds
3. Push-ups x 15 seconds
repeat circuit 4x , rest 90 seconds

between circuits.
Workout # 2
Warm-up with 8 mins of jogging, skipping or any movement to get your core heart
rate and sweat rate up.
Circuit:
-
jumping jacks
split jumps
burpees
mountain climbers
sit-ups
push-ups
perform each exercise for 30 seconds

with 1 round equaling 4 minutes. Complete
4 non stop rounds for a 16 minute total.
*15 s instead of 30s
Lunges
*Left side crunches 15s
*Right side crunches15s
Once the circuit has been completed, finish the workout with 3 pull-up ladders.
Workout # 3
Warm-up:
- 2 min rope skip
- 2 min high knee skips
- 2 min walking lunges
1.
2.
3.
4.
DB Squat Push Press: 4 x 15 reps @ 45 sec rest

DB squat+ calf raise + full squat: 4 x 12 reps @ 45 sec rest
Glute ham raises: 3 x 12 reps @ 45 sec rest
Inverted rows: 3 x 12 reps max (legs straight or bent
depending on your ability.)
Finish workout with 6 mins of the following:

- 45 sec jumping jacks
- 15 sec burpees
- 45 sec split jumps
- 15 sec x over mountain climbers
Workout # 1
30 min steady state run, including 4 x 15 second bursts up steep hills. Pick a hilly
route that allows this. Coast on the way down the hill. Then perform 4 x 30 second
bursts along a flat section, coasting easily for 60 seconds in between each rep, and
finish with a 2 minute interval flat out.
Cooldown with 5 minutes of easy activity.
Workout # 2
10 min warmup
5 x 1 min hard 1 min easy
10 x 15 seconds hard 15 seconds easy
3 x 1 min hard 1 min easy
5 x 30 seconds hard 30 seconds easy.
5 minute cooldown.
About David SMIT, M.Sc.,CSCS

Former Gold Medal Winning Triathlete
Trained numerous Olympic Gold Medal Athletes
Strength and Conditioning Coach 2003 Rugby World Cup Team Canada.
Trained ERT/SWAT, SPEC Ops
Trained Corporate Executives
Trained and written programs for Pacific Sport Canadian Sport Centre (RUGBY,
CYCLING, TRIATHLON, MARATHON)
Consulted with Corporations: RBC, ICBC, WCB, CANADA LIFE
BodyPrint Nutrition Coach
Developed Iron Guard Fitness MMA Pro XTREME Training Program.

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BODY BASIC FITNESS

About David SMIT..............................................................................................................24

BODY BASIC FITNESS TRAINING FOR BUSY MEN

BODY BASIC FITNESS TRAINING

BODY BASIC STRENGTH AND FITNESS

Raised feet push-ups

- perform 12 reps of each exercise

BODY BASIC INTERVAL WORKOUTS WEEK 1

BODY BASIC STRENGTH AND FITNESS

BODY BASIC INTERVAL WORKOUTS WEEK 2

BODY BASIC STRENGTH AND FITNESS

Finish workout with a 2 minute plank hold

BODY BASIC INTERVAL WORKOUTS WEEK 3

BODY BASIC STRENGTH AND FITNESS

Dips 3 x30 reps

Leg flutters x 45 seconds

BODY BASIC INTERVAL WORKOUTS WEEK 4

BODY BASIC STRENGTH AND FITNESS

rest 90 seconds then into wide pushups

30 seconds leg levers

BODY BASIC INTERVAL WORKOUTS WEEK 5

BODY BASIC STRENGTH AND FITNESS

repeat circuit 4x, rest 90 seconds

repeat circuit 4x , rest 90 seconds

perform each exercise for 30 seconds

DB Squat Push Press: 4 x 15 reps @ 45 sec rest

Finish workout with 6 mins of the following:

BODY BASIC INTERVAL WORKOUTS WEEK 6

About David SMIT, M.Sc.,CSCS

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