PUBLISHED BY NICK TUMMINELLO

All rights reserved. No part of this publication may be reproduced in any form or by any means, electronic or mechanical, for general distribution, commercial, advertisement, or promotional purposes; for creating new collective works; or for distribution at seminars or courses without written consent from Nick Tumminello and Performance University International. For information contact: Nick Tumminello NickTumminello@gmail.com

Photographs Nick Tumminello Cover Design Dane Davenport Designed Inc. 816-789-3871 Exercise Models Deanna Avery Jessica Lozano Nick Tumminello Special Thanks to: Deanna Avery for posing for most of the photos in this manual. Juan Carlos Santana and IHP, where all of the photos in this book were taken. Published by Nick Tumminello & Performance U International Fort Lauderdale, Florida

NickTumminello.com

OUR TOP 40 LIST

Youre about to discover the 40 most popular strength training exercises we use at Performance U to get our clients & athletes stronger, looking better and out-performing the competition! Regardless of your age, sex, or whether youre an athlete or exercise enthusiast These 40 strength training exercises featured in this manual have been used to help a multitude of people just like YOU to improve the shape and function of their body!

USING OUR TOP 40 EXERCISES

To ensure to use these exercises as safely and as effectively as possible! - Be sure to always use good exercise form as shown in the pictures. -! Perform every repetition with deliberate control. -! Find a weight load and rep range that best fits with your abilities and training goals.
NickTumminello.com

CONTENTS
To make this exercise list simple to understand, easy to follow and as comprehensive as possible - Ive divided it up into four sections: - Our TOP 10 Upper-body PUSHING Exercises - Our TOP 10 Upper-body PULLING Exercises -! Our TOP 10 LOWER-BODY Exercises -! Our TOP 10 CORE Exercises

NickTumminello.com

TOP 10 UPPERBODY PUSHING EXERCISES

EMPHASIS ON CHEST, SHOULDERS, TRICEPS

NickTumminello.com Hybrid Strength Training & Conditioning

1. PUSH UPS

1B. PUSH UP PROGRESSIONS

2. DUMBBELL BENCH PRESS

3. INCLINE DUMBBELL PRESS

4. ANGLED BARBELL PRESS W/ SORINEX LANDMINE

Discover over 50 of the Best & Most Innovative Landmine Exercises using our Angled Barbell Training concepts at www.BestLandmineExercises.com.

5. ONE ARM CABLE PRESS

6. ONE-ARM PUSH UPS

7. DUMBBELL UPPERCUTS

8. ONE-ARM OVERHEAD PRESS

9. SHOULDER TO SHOULDER PRESS

10. BAND PRESS W/ SPLIT STEP

TOP 10 UPPERBODY PULLING EXERCISES

EMPHASIS ON UPPER-BACK, LATS, BICEPS

NickTumminello.com Hybrid Strength Training & Conditioning

11. ONE-ARM DUMBBELL ROW

11B. FREE STANDING ONEARM DUMBBELL ROW

12. LAT PULL DOWNS (ANY MACHINE)

13. PULL UPS (WIDE GRIP)

13B. PULL UPS (NEUTRAL GRIP)

14. BARBELL BENT-OVER ROW (UNDERHAND GRIP)

14B. BARBELL BENT OVER ROW (OVERHAND GRIP)

15. T-BAR ROW

16. ONE-ARM COMPOUND ROW

17. SPLIT STANCE BAND ROW

18. PEG BOARD / ROPE CLIMB

19. RECLINE ROPE PULL

20. ONE-ARM SUSPENSION ROW

TOP 10 LOWERBODY EXERCISES

EMPHASIS ON QUADS, HAMSTRINGS, GLUTES, CALVES

NickTumminello.com Hybrid Strength Training & Conditioning

21. BARBELL SQUATS

22. LEANING REVERSE LUNGE

23. BARBELL ROMANIAN DEADLIFT (RDL)

24. ONE LEG KNEE TAP SQUATS

25. ONE LEG MINI SQUAT PUMPS W/ SUPER BAND

This is just one of the great Hybrid Single Leg Strength Training exercises featured in our Secrets of Single Leg Training 2-DVD set. www.SingleLegTraining.com

26. ONE LEG / ONE ARM RDL

27. BALL LEG CURLS

28. ANTERIOR LUNGES

29. LOW CABLE, ONE LEG/ ONE ARM RDL

30. ONE LEG, BALL HIP BRIDGE + LEG CURL

TOP 10 CORE EXERCISES

EMPHASIS ON ABS & OBLIQUES

NickTumminello.com Hybrid Strength Training & Conditioning

31. PLATE CHOPS

- Chop weight plate as fast as you can control on the up and down swing.

32. BALL PLATE CRUNCH

Our video of this exercise was #2 on YouTubes list of the Top 5 Most Viewed Fitness Videos of 2011.

33. BALL PIKE / ROLL OUT

34. REVERSE CRUNCH

- Do not use momentum. Keep the action slow and controlled

35. ONE ARM PLANK W/ LATERAL REACH

- Keep your shoulders level to the ground

36. MEDICINE BALL SIDE LEAN

37. MEDICINE BALL TIGHT ROTATIONS

- Perform the action as fast as possible

38. BAND TIGHT ROTATIONS (MIXED GRIP)

39. HANGING KNEE TUCKS

40. ANGLED CABLE SIDE LEAN

ABOUT THE AUTHOR

Coach Nick Tumminello has become known as the trainer of trainers. Hes the owner of Performance University International, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals all over the world. Hes also the hybrid training expert for Team Jaco clothing. Nick lives in Fort Lauderdale Florida were he trains a select group of clients and teaches mentorships. Check out his DVDs, seminar schedule and very popular fitness blog at NickTumminello.com.