The Pocket PT

COPYRIGHT

While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore, it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice, which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text, which is taken entirely at the reader’s own risk.

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First published by HarperCollinsPublishers 2021

FIRST EDITION

© Courtney Black 2021

Photography © David Cummings 2021

Childhood photographs courtesy of the author

Cover layout design © HarperCollinsPublishers 2021

Cover photograph © David Cummings 2021

A catalogue record of this book is available from the British Library

Courtney Black asserts the moral right to be identified as the author of this work

Contributing writer: Becky Howard

Stylist: Sarah-Rose Harrison

Hair and make-up: Bella Campbell

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Source ISBN: 9780008441593

Ebook Edition © January 2021 ISBN: 9780008441609

Version 2020-12-14

NOTE TO READERS

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 Page numbers taken from the following print edition: ISBN 9780008441593

CONTENTS

COVER

TITLE PAGE

COPYRIGHT

NOTE TO READERS

INTRODUCTION

PART ONE — My Story

PART TWO — You Can Change Your Mindset

PART THREE — Let’s Get Started!

PART FOUR — Your 28-day Fitness Plan

Warming up + cooling down

My Easy Warm-Up

30-Second Jog on the Spot

10 Squats

30-Second Jog

10 Star Jumps

5 Lunges: With a High-Reach Stretch Per Side

10 Shoulder Rolls: Backwards and Forwards

The Ideal Cool-Down

Kneeling Hip Flexor Stretch

Pectoral Wall Stretch

Lying Figure-4 Stretch

Shoulder Cross Stretch

Standing Calf Stretch

Overhead Triceps Stretch

Quad Stretch

Hamstring/Calf Stretch

EXERCISE GUIDE

Ab exercises

Russian Twists

Crunches

Sit-Ups

Leg Raises

Plank Hip Rotations

Bicycle Crunches

Sit-Up Russian Twists

Tucks

V-Ups

Commandos

Leg exercises

Bodyweight Squats

Dumbbell Reverse Lunges

Curtsy Lunges With Dumbbell Bicep Curls

Straight-Leg Deadlifts With Dumbbells

Power Squats

Goblet Squats With Dumbells

Dumbbell Glute Bridges

Split Squats With Dumbbells

Reverse Dumbbell Lunges With Pulses

Curtsy Lunges With Dumbbells

Lateral Lunges

Reverse Lunge With Knee Drives

Arm exercises

Bodyweight Renegade Rows

Bicep Curls Into Shoulder Presses With Dumbbells

Lateral Raises With Dumbbells

Lying Chest Press With Dumbbells

Dumbbell Upright Row

Dumbbell Flyes

Bent-Over Rows With Dumbbells

Press-Ups

Renegade Row With Dumbbells

Shoulder Press

Close-Grip Dumbbell Presses

Cardio exercises

Reverse-Lunge Leg Drives

Jump Lunges

Squat Jacks

Squat Jumps

Squat Thrusters

Squat Oblique Crunches

1½ Squat Jumps

Skater Lunges

Belt Kicks

Step-Back Burpees

Groiners

Plank Jacks

Mountain Climbers

Cross Climbers

Alternate Knee Taps

Star Jumps

Sprint on the Spot

High Knees

Knees

Burpees

Push-Back Knee Drives

Snap Jumps

Suicide Drills

Tuck Jumps

Fast Air Punches

Walkouts

Full body exercises

Dumbbell Squat To Upright Rows

Dumbbell Squat Presses

Reverse-Lunge Bicep Curls With Dumbbells

Deadlift Into Shoulder Press

Burpee Renegade Row Presses

Weighted Burpee Into Shoulder Press

THE PLAN

WEEK ONE — The Warm-up

Day 1 – Monday: 30-Minute HIIT Circuit

Day 2 – Tuesday: Full-Body Strength Workout

Rest Day 3 – Wednesday

Day 4 – Thursday: 30-Minute HIIT Session

Day 5 – Friday: Full-Body Workout

Rest Days 6 + 7 – Saturday + Sunday

WEEK TWO — Warrior in the Making

Day 8 – Monday: HIIT and abs

Day 9 – Tuesday: Legs Blitz

Day 10 – Wednesday: Upper-Body Focus

Rest Day 11 – Thursday

Day 12 – Friday: HIIT and abs

Day 13 – Saturday: Full-Body Workout

Rest Day 14 – Sunday

WEEK THREE — Fit, Strong and Healthy

Day 15 – Monday: Full Body and Hiit

Day 16 – Tuesday: Legs and Hiit

Day 17 – Wednesday: Full-Body Workout

Rest Day 18 – Thursday

Day 19 – Friday: Upper Body and Hiit

Day 20 – Saturday: Full-Body and abs

Rest Day 21 – Sunday

WEEK FOUR — The Final Battle

Day 22 – Monday: Leg Day

Day 23 – Tuesday: Upper-Body Session

Day 24 – Wednesday: Full-Body Workout

Rest Day 25 – Thursday

Day 26 – Friday: HIIT and abs

Day 27 – Saturday: HIIT and abs

Rest Day 28 – Sunday

MOVING FORWARDS

ACKNOWLEDGEMENTS

ABOUT THE PUBLISHER

Introduction

Hi!

Firstly, I want to say a massive thank you to everyone who’s picked up this book. You’ve made the first step in an amazing journey towards being a fitter, stronger, healthier and HAPPIER person all round.

I can’t believe I’ve got a book, to be honest with you. Just a few years ago I was in such a bad place. I was doing my brain and my body real damage. I didn’t eat properly, I exercised obsessively, I compared myself negatively with everyone else online. Basically, I was miserable. I lost who I really was in the empty search to try to be someone else.

Now, I’m a totally different person – happy, healthy and strong. But it took me a long time to get here, and I’ve learned loads of lessons along the way. I’ve learned that food is your friend, and fitness can be truly enjoyable, when it is part of a really positive lifestyle.

If you’re sitting here thinking, there’s no way that I’m going to ever think that, and there’s no chance I could stick out a 28-day fitness plan, well, I’m here to tell you that you can. You can do this. Anyone can get fit and enjoy it – whether you’re a total beginner, or whether you do it but really hate it! Don’t be too hard on yourself. It’s fine to be a beginner. You’re making a start in the right direction and that’s what counts.

I’ve made so many changes for the better in my life. In this book I’m going to share them with you, so you can see that it is possible to change your habits, and transform your life. I used to punish myself for not having the so-called ‘perfect’ body, and it made me miserable. This book isn’t about punishment, it’s about positivity.

I’ll show you how to shift your mindset into a healthy place, where you can achieve your goals. We’ll go through a 28-day workout plan, which will transform your attitude to fitness and leave you feeling better than ever before.

My promise to you is simple – you won’t regret doing this. After four weeks working out with me, I swear it will feel amazing. You won’t regret working hard to get yourself fitter and make your lifestyle more positive all round. You’ll be a fitter, healthier, happier version of yourself and you’ll love it.

I’ll be here with you every step of the way babes. Let’s go!

Love,