At-Home Modifications Guide

Welcome to the At-Home Modifications Guide for Full Throttle Fat Loss. This guide was created to make things easier for you if you plan to exercise at home and you’re wondering how to best adapt this program for your needs.

I’ve taken the time to explain exercise adaptations if you would like to purchase the equipment, use household items, or do everything bodyweight only, instead.

This way, you have the ability to get started now, progress as tolerated, and take this exercise program with you while you travel or anywhere else you might have otherwise chosen to be skip. Success is a matter of exercise diligence. Anyone can work out on a ‘good day’; it’s the successful people that work out on a ‘bad day,’ when they are tired and unmotivated. These small commitments, time and time again, result in lifelong fitness and success. You’ll see...

Buying The Right Equipment

Let’s start off by saying that the only equipment used in Full Throttle Fat Loss are dumbbells and an exercise ball. If you would like to purchase these items, here are my recommended resources:

Exercise Balls - choosing an exercise ball is usually based upon your height, which will be my recommendations for the exercises included in Full Throttle Fat Loss. Here’s a good way to assess, based upon your height:

• Height less than 5’2”: 55cm ball• Height between 5’2” and 5’10”: 65cm ball• Height greater than 5’10”: 75cm ball

Adjustable Dumbbells - these are great if you plan to continue exercising at home in the long-term and you’re looking to save space and money as you progress. Naturally, you’ll require various weights over time, as you get stronger, but these dumbbells will adapt to your strength. They’re really neat, but not the most comfortable to hold. However, I think it’s great to have a set for home, as they are relatively inexpensive and super convenient.

Dumbbell Pairs - make sure to get two of any weight you get. For most people, having a set of 20 pound dumbbells and a set of 10 pound dumbbells will work out great. This way, you have a heavier and lighter weight to choose from. The end goal is to have dumbbells that can provide resistance for both your legs and arms, depending upon the exercise.

Dyna Discs - these are awesome for a portable unstable surface that can make any exercise more challenging and core-based. Although it’s not common to find these in other exercise programs, I find them to be a must-have. Once you know how to use them, you’ll see their application to just about any movement you perform.

Intek Strength Plates - these are not used in Full Throttle Fat Loss until you get into the monthly workouts, but they are awesome. You’ll love using these plates as a dynamic surface if you so choose. These are the plates I use at Global Fitness LLC.

Intek Strength Dumbbells - these are the dumbbells I use at Global Fitness LLC.

Substituting At-Home Items For Exercise Equipment

Exercise Equipment: Goal of Equipment: Substitute This:

Pair of Dumbbells Increases intensity/difficulty of exercise

Text books, cinderblocks, medicine balls, bricks, buckets filled to appropriate weight with water, stones, or sand.

Exercise Ball Creates a dynamic, unstable surface

Sitting: Chair or couchPush Ups: Couch or floorLaying: Pillows btw. legs

Diagonal Dumbbell Increases difficulty of exercise through intensity and unbalanced weight bearing

Text book, cinderblock, brick, locked toolbox, tire, bag of mulch, gallon container or 3 liter soda bottle filled with water, sand, stones, etc.

Vertical Dumbbell (press) Centralized downward pull engages core

3 liter bottle filled with water, sand, stones, etc.; vertical cinderblock, brick, bag of mulch/sand.

Vertical Dumbbell (weight-bearing)

Creates an unstable surface Vertical cinderblock, fully inflated basketball, soccer ball, or other round object that creates instability.

Trampoline Creates an unstable surface that has rebounding effect, which increases opportunity for power

Diving board, couch cushion, exercise mats doubled over, bed.

Straps Creates an unstable surface while greatly increasing level of difficulty and need for wrist stability

Strong dog leash, rope, or towels wrapped around other surface.

Bench Object to lay or step on Couch, bed, bench, exercise ball, floor (if necessary)

Pull Up Bar Closed-chain (fixed object, moving body) pulling exercise

Rope/towel wrapped around a fixed object; or revert to pulling exercise thatʼs open chain with dumbbell or substitute.

Dumbbell (flips) Explosive clean-type motion with central stabilization required

Cinderblock, bag of mulch/sand, 3 liter water container, filled to proper height for resistance (and capped.)

The World’s Cheapest Fully-Stocked Home Gym

Equipment: Price: Goal:

Exercise Ball $11.99 Creates a dynamic surface that replaces a bench, inclined surface, or declined surface. It can also be used for kneeling, sitting, laying, and standing exercises.

Pair of Dyna Discs $34.95 each ($69.90)

Creates a dynamic surface for weight-bearing, both upper and lower extremities. This increases core-activation with every set and creates a more challenging environment.

Set of Therabands about $4.30 each (5 of them = $21.50)

Great substitute for dumbbells, med balls, kettlebells, and other objects in a home or travel gym, due to portability and convenience. They range in strength, and are color-coded accordingly.

Adjustable Dumbbells (recommended)

$349 Replaces having an entire set of dumbbells with just one pair that adjusts in weight, depending on your need with a given exercise.

Bosu Ball (recommended) $99 Creates a dynamic surface for increased core requirement from an exercise. Upside down, this is an excellent squatting and push up surface to learn where your center of mass is; right-side up, itʼs an excellent surface for creating instability with an upper body exercise or lunge.

Total (basic): $103.39 To have everything you need to build your fitness level over time without replacing or having to buy more expensive equipment.

Total (recommended): $551.39

Bodyweight Exercise Adaptations

Exercise Equipment: Goal of Equipment: Substitute This For Bodyweight:

Pair of Dumbbells Increases intensity/difficulty of exercise

Superslow Speed (10 seconds in each direction) - speed, when decreased, increases intensity.

Exercise Ball Creates a dynamic, unstable surface

Use a bench if you have to lay, seated forward on a couch if you have to sit, and leaning against a couch cushion placed against the wall if itʼs on an incline.

Diagonal Dumbbell Increases difficulty of exercise through intensity and unbalanced weight bearing

Simulate this exact motion, but do it much faster. The faster you move your arms, and the more forcefully, the more dynamic the exercise will become. Also, “flex” the muscles youʼd be using if there was a weight in your arms.

Vertical Dumbbell (press) Centralized downward pull engages core

Squeeze your core and make it really tight. Resist any glute tightening by tightening your abs at the same time.

Vertical Dumbbell (weight-bearing)

Creates an unstable surface Use one fist and one hand; switch at halfway point. You can also use one forearm and one hand for push ups or planks.

Trampoline Creates an unstable surface that has rebounding effect, which increases opportunity for power

Couch cushions and pillows work well. Alternatively, you can just push up off the ground and land on the ground, but be sure to come down slowly, as to cushion the impact on your wrists.

Exercise Equipment: Goal of Equipment: Substitute This For Bodyweight:

Straps Creates an unstable surface while greatly increasing level of difficulty and need for wrist stability

Make a fist and create a tremble in your hand by squeezing this tight; then, begin whichever exercise.

Bench Object to lay or step on If no object is present, alternate a squat with a knee hike towards your chest for stepping exercises; for laying exercises, just use the floor if no raised surface is around to lay on; youʼll lose a bit of range of motion, but youʼll get most everything you need from the exercise.

Pull Up Bar Closed-chain (fixed object, moving body) pulling exercise

Ideally, youʼll use a rope or find another fixed object. By wrapping a rope around a fixed pole or steady surface, you can create the same pulling environment as a pull up. In the absence of this, simulate the exercise, recruiting (or “flexing”) your lats and biceps as much as you can as you go through the motion.

Dumbbell (flips) Explosive clean-type motion with central stabilization required

Simulate the exact motion, but increase the speed of the entire exercise. This way, youʼll have to stabilize at the top and bottom of the motion with every rep. Essentially, at the bottom, youʼll have your heels down and toes up; at the top, it will be just the opposite, and each squat will lead into the next. Make sure to “flex” your abs and glutes.