Solid Project
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Description
Book Introduction
Just 15 weeks to achieve both physical and inner growth!
That short time will lead you to a happy and healthy life!
This book was created to provide practical help to teenagers and the general public who want to live a healthy life but have experienced failure time and time again.
Additionally, we aimed to create a practical guidebook, not just a simple theoretical book.
First, before starting to exercise, we carefully selected the health-related knowledge essential to living a healthy life and expressed it using easy-to-understand text and intuitive illustrations. We also included inspiring stories and real-life examples of change that can motivate you, so that you can strengthen your will to live a new life every day.
After that, in the most important exercise practice section, we provided a systematic 15-week exercise program designed by experts along with high-definition videos to completely resolve the biggest concerns of exercise beginners, such as, "What kind of exercise should I do?", "Is this the correct form?", and "Is this enough?"
By simply scanning the QR code with your smartphone, you can watch the video of the exercise and follow along precisely, which will greatly reduce the psychological burden and technical difficulties experienced when starting to exercise.
Finally, after practicing daily exercise, we provide a checklist to check for yourself whether you have done the exercise correctly and what amazing changes have occurred in your body.
Because it is structured to record whether or not you have performed an exercise with a simple check mark rather than a complicated exercise log format, you can more easily visually check the progress of your exercise, and it will help you grow steadily, greatly increasing your ability to practice and a sense of accomplishment.
In this way, this book is not a typical 'training' book that focuses only on strengthening physical strength, but is a true 'health practice book' that promotes inner growth along with physical growth, that is, growth of body and mind together.
That short time will lead you to a happy and healthy life!
This book was created to provide practical help to teenagers and the general public who want to live a healthy life but have experienced failure time and time again.
Additionally, we aimed to create a practical guidebook, not just a simple theoretical book.
First, before starting to exercise, we carefully selected the health-related knowledge essential to living a healthy life and expressed it using easy-to-understand text and intuitive illustrations. We also included inspiring stories and real-life examples of change that can motivate you, so that you can strengthen your will to live a new life every day.
After that, in the most important exercise practice section, we provided a systematic 15-week exercise program designed by experts along with high-definition videos to completely resolve the biggest concerns of exercise beginners, such as, "What kind of exercise should I do?", "Is this the correct form?", and "Is this enough?"
By simply scanning the QR code with your smartphone, you can watch the video of the exercise and follow along precisely, which will greatly reduce the psychological burden and technical difficulties experienced when starting to exercise.
Finally, after practicing daily exercise, we provide a checklist to check for yourself whether you have done the exercise correctly and what amazing changes have occurred in your body.
Because it is structured to record whether or not you have performed an exercise with a simple check mark rather than a complicated exercise log format, you can more easily visually check the progress of your exercise, and it will help you grow steadily, greatly increasing your ability to practice and a sense of accomplishment.
In this way, this book is not a typical 'training' book that focuses only on strengthening physical strength, but is a true 'health practice book' that promotes inner growth along with physical growth, that is, growth of body and mind together.
- You can preview some of the book's contents.
Preview
index
Intro
How to use
Chapter 1.
First Steps to Growth
1 week to do for me! Add exercise to your TO DO LIST!
- Let's manage my day by creating a 'TO DO LIST'
- What matters is not perfect practice, but continuous effort!
- Why should I do warm-up exercises?
* Wave Knee Push-Ups
* Half Squat/Wall Squat Hold
* Plank
* Jumping jacks
Changing your environment in 2 weeks can change your life!
- I'm a person who only gives up after three days, so let's change the environment!
- Healthy weight management, here's how!
- Is a low-carb, high-fat diet really effective for weight loss?
* Triceps extension
* Reverse lunge
* Crunch
* High knee up
3 weeks ago, I compared myself to yesterday! Today, I'm only 1% older than yesterday!
- Comparisons should be made with yourself, not with others.
- How much energy do I consume in a day?
Understanding Anaerobic and Aerobic Exercise
* Superman
* Assisted squat
* Leg raises
* Toe Touch Front Kick
4 weeks Success is not in the distant future, but in today's choices!
Success should be a 'today's task', not a 'future goal'.
- Cardiovascular health and exercise
- Exercise also helps cognitive function?
* Biceps curl
* Wide squat
* Mountain Climber
* Balance jumping jacks
Chapter 2.
The Power of Repetition: Building Habits
Let's start the day with a clear mind through 5-minute morning meditation!
- Meditation, training for mental health!
Why Exercise Makes You Feel Good: 4 Happiness Hormones
- Finished working out today, Oh Woon-wan
* Shoulder tab
* Standing hip abduction
* Side Plank
* Side kick through
6 weeks of just 10 minutes of exercise will wake up your brain and strengthen your heart!
- Exercise, 10 minutes is enough!
- Exercise begins by narrowing the distance from your head to your legs.
- How to set a smart running intensity based on your heart rate
* Standard/Narrow Push-Ups
* Calf raises
* Twist Crunch
* Plank ups & downs
7 weeks of pain is just a passing point! Second wind is coming soon!
- Let's overcome the pain of the moment and move forward!
- The Secret of the Dead Point and Second Wind
- Morning vs. evening workouts, which is better?
* Hindu Push-Ups
* Dumbbell lunge
* Bicycle crunch
* Cancer walking
8 weeks What's more important than innate talent is the effort you put in every day!
- What you have to be born with is effort!
- The amazing changes that running brings to your heart
Runners have different cells! Let's upgrade our cells.
* Bear Walking Push-Ups
* T-hold extension
* Heel touch
* Burpees & Pushups
Chapter 3.
The power to get back up when you want to give up
9 weeks of thorough self-management, let's set your own mandala goals!
- Shohei Ohtani's Mandala Strategy
- DIY Running
- How to use the running app properly!
* Bear Crawl
* Cross Back Lunge
* Hip bridge
* Buffy
Don't waste a single hour of your 10 weeks! Today's time is your future asset!
- How much is the value of the hour I spent?
- The best way to run, interval training!
- Exercising while borrowing oxygen: Oxygen debt
* Hammer curl
* Squat in & out
* Russian Twist
* Step up
11 weeks Failure is just experience, life goes on and we are constantly growing!
- Failure is just a part of life!
- Exercise, the power that drives changes in the blood!
- Should I run outside or indoors?
* Lateral raise
* Barbell hip thrust
* Reverse crunch
* Speed skater
Chapter 4.
Time to meet a new me
12 weeks of healthy conversation, like a muscle, you have to overcome discomfort to grow!
- What healthy conversation and strength training have in common
- Muscle pain, the more it hurts, the stronger you become!
- How muscles grow
* Dumbbell shoulder press
* Jump lunge
* Scissor Kick
* Sumo Deadlift High Pull
13 weeks of failure is a more valuable learning experience than success!
My 'Failure Resume' for Real Growth
- Protein, the key to muscle growth!
- Exercise and drugs
* Hollow Body Push-Ups
* Hip extension
* Cross Toe Touch
* Dumbbell thruster
14 weeks: Now is the time to take root! Even if you can't see it, it's still growing!
- The story of Mojuk, your deep-rooted growth
- Does strength training hinder height growth?
- The way to strengthen muscles and tendons without injury
* Arnold Press
* Goblet Squat
* Plank jumping jack
* Dumbbell snatch
The 15-week, 10,000-hour rule: I'm a true expert who practices it today!
- The 10,000-Hour Rule to Success
- Comprehensive gift set, circuit training
- Now CrossFit
* Dumbbell row
* Kettlebell swing
* V up
* Man Maker
How to use
Chapter 1.
First Steps to Growth
1 week to do for me! Add exercise to your TO DO LIST!
- Let's manage my day by creating a 'TO DO LIST'
- What matters is not perfect practice, but continuous effort!
- Why should I do warm-up exercises?
* Wave Knee Push-Ups
* Half Squat/Wall Squat Hold
* Plank
* Jumping jacks
Changing your environment in 2 weeks can change your life!
- I'm a person who only gives up after three days, so let's change the environment!
- Healthy weight management, here's how!
- Is a low-carb, high-fat diet really effective for weight loss?
* Triceps extension
* Reverse lunge
* Crunch
* High knee up
3 weeks ago, I compared myself to yesterday! Today, I'm only 1% older than yesterday!
- Comparisons should be made with yourself, not with others.
- How much energy do I consume in a day?
Understanding Anaerobic and Aerobic Exercise
* Superman
* Assisted squat
* Leg raises
* Toe Touch Front Kick
4 weeks Success is not in the distant future, but in today's choices!
Success should be a 'today's task', not a 'future goal'.
- Cardiovascular health and exercise
- Exercise also helps cognitive function?
* Biceps curl
* Wide squat
* Mountain Climber
* Balance jumping jacks
Chapter 2.
The Power of Repetition: Building Habits
Let's start the day with a clear mind through 5-minute morning meditation!
- Meditation, training for mental health!
Why Exercise Makes You Feel Good: 4 Happiness Hormones
- Finished working out today, Oh Woon-wan
* Shoulder tab
* Standing hip abduction
* Side Plank
* Side kick through
6 weeks of just 10 minutes of exercise will wake up your brain and strengthen your heart!
- Exercise, 10 minutes is enough!
- Exercise begins by narrowing the distance from your head to your legs.
- How to set a smart running intensity based on your heart rate
* Standard/Narrow Push-Ups
* Calf raises
* Twist Crunch
* Plank ups & downs
7 weeks of pain is just a passing point! Second wind is coming soon!
- Let's overcome the pain of the moment and move forward!
- The Secret of the Dead Point and Second Wind
- Morning vs. evening workouts, which is better?
* Hindu Push-Ups
* Dumbbell lunge
* Bicycle crunch
* Cancer walking
8 weeks What's more important than innate talent is the effort you put in every day!
- What you have to be born with is effort!
- The amazing changes that running brings to your heart
Runners have different cells! Let's upgrade our cells.
* Bear Walking Push-Ups
* T-hold extension
* Heel touch
* Burpees & Pushups
Chapter 3.
The power to get back up when you want to give up
9 weeks of thorough self-management, let's set your own mandala goals!
- Shohei Ohtani's Mandala Strategy
- DIY Running
- How to use the running app properly!
* Bear Crawl
* Cross Back Lunge
* Hip bridge
* Buffy
Don't waste a single hour of your 10 weeks! Today's time is your future asset!
- How much is the value of the hour I spent?
- The best way to run, interval training!
- Exercising while borrowing oxygen: Oxygen debt
* Hammer curl
* Squat in & out
* Russian Twist
* Step up
11 weeks Failure is just experience, life goes on and we are constantly growing!
- Failure is just a part of life!
- Exercise, the power that drives changes in the blood!
- Should I run outside or indoors?
* Lateral raise
* Barbell hip thrust
* Reverse crunch
* Speed skater
Chapter 4.
Time to meet a new me
12 weeks of healthy conversation, like a muscle, you have to overcome discomfort to grow!
- What healthy conversation and strength training have in common
- Muscle pain, the more it hurts, the stronger you become!
- How muscles grow
* Dumbbell shoulder press
* Jump lunge
* Scissor Kick
* Sumo Deadlift High Pull
13 weeks of failure is a more valuable learning experience than success!
My 'Failure Resume' for Real Growth
- Protein, the key to muscle growth!
- Exercise and drugs
* Hollow Body Push-Ups
* Hip extension
* Cross Toe Touch
* Dumbbell thruster
14 weeks: Now is the time to take root! Even if you can't see it, it's still growing!
- The story of Mojuk, your deep-rooted growth
- Does strength training hinder height growth?
- The way to strengthen muscles and tendons without injury
* Arnold Press
* Goblet Squat
* Plank jumping jack
* Dumbbell snatch
The 15-week, 10,000-hour rule: I'm a true expert who practices it today!
- The 10,000-Hour Rule to Success
- Comprehensive gift set, circuit training
- Now CrossFit
* Dumbbell row
* Kettlebell swing
* V up
* Man Maker
Detailed image
Publisher's Review
A short but powerful 15-week workout program that will change your life!
A comprehensive self-development guidebook that cultivates both physical and mental health!
Everyone dreams of living a vibrant life based on a healthy body.
And to do this, you create your own exercise plan, plan a healthy diet, and commit to a regular lifestyle.
However, due to busy daily life, this resolution fails in less than ten days.
This book was created by five current physical education teachers to provide practical help to those who have experienced failure time and time again.
Also, unlike typical 'training' books that focus solely on strength training for physical health, it helps build inner strength and a healthy mind through motivational stories, and it is structured to help readers understand "why" they should exercise by including basic health-related knowledge.
First, through "Strong Mind," which contains motivational writings that infuse life energy, we help establish a healthy mindset and the will to change, thereby promoting sustainable growth.
Afterwards, through “Knowledge Solid,” we introduce scientific and practical information about health, providing basic knowledge related to exercise or health, such as “Why should I do this exercise?” and “How to lose weight or build muscle?”, so that you can create an effective training plan.
In "Strong Body," the exercises are arranged in stages from easy to difficult so that even beginners can start without burden, and the weekly circuit structure takes into account muscle group recovery, and the balanced sets of upper body, lower body, abdominal, and full body exercises are designed to gradually increase physical strength.
Additionally, to provide more accurate exercise methods and posture explanations, exercise videos by professional trainers are provided via QR codes, significantly reducing the psychological burden and technical difficulties that may be experienced during exercise.
This book is a comprehensive self-development guidebook designed to help anyone easily and enjoyably practice exercise through a 15-week exercise program, and we are confident that it will be of practical help to those who dream of a healthy life.
I hope that through this book, you will discover yourself becoming stronger both physically and mentally.
A comprehensive self-development guidebook that cultivates both physical and mental health!
Everyone dreams of living a vibrant life based on a healthy body.
And to do this, you create your own exercise plan, plan a healthy diet, and commit to a regular lifestyle.
However, due to busy daily life, this resolution fails in less than ten days.
This book was created by five current physical education teachers to provide practical help to those who have experienced failure time and time again.
Also, unlike typical 'training' books that focus solely on strength training for physical health, it helps build inner strength and a healthy mind through motivational stories, and it is structured to help readers understand "why" they should exercise by including basic health-related knowledge.
First, through "Strong Mind," which contains motivational writings that infuse life energy, we help establish a healthy mindset and the will to change, thereby promoting sustainable growth.
Afterwards, through “Knowledge Solid,” we introduce scientific and practical information about health, providing basic knowledge related to exercise or health, such as “Why should I do this exercise?” and “How to lose weight or build muscle?”, so that you can create an effective training plan.
In "Strong Body," the exercises are arranged in stages from easy to difficult so that even beginners can start without burden, and the weekly circuit structure takes into account muscle group recovery, and the balanced sets of upper body, lower body, abdominal, and full body exercises are designed to gradually increase physical strength.
Additionally, to provide more accurate exercise methods and posture explanations, exercise videos by professional trainers are provided via QR codes, significantly reducing the psychological burden and technical difficulties that may be experienced during exercise.
This book is a comprehensive self-development guidebook designed to help anyone easily and enjoyably practice exercise through a 15-week exercise program, and we are confident that it will be of practical help to those who dream of a healthy life.
I hope that through this book, you will discover yourself becoming stronger both physically and mentally.
GOODS SPECIFICS
- Date of issue: October 29, 2025
- Page count, weight, size: 216 pages | 190*260*20mm
- ISBN13: 9788931585841
- ISBN10: 8931585845
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