exercise # 1 : jumping jacks
THIS IS A WARM-UP EXERCISE
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 30 SECONDS
EXERCISE # 2 : push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 3 : wide arm push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR SHOULDERS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 4 : staggered push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 5 : HINDU push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR LOWER BACK,CHEST,GLUTES,HAMSTRING,CALVES,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 5-10 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 6 : SHOULDER STRETCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 1 MINUTE
exercise # 7 : RUSSIAN TWIST
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 8 : CROSSOVER CRUNCHES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 9 : SIT-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 10 : squats
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CALVES,QUADRICEPS,GLUTES & HAMSTRINGS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 11 : PLANK
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,SHOULDERS & GLUTES)
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 30 SECONDS
exercise # 12 : COBRA STRETCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,GLUTES & HAMSTRINGS)
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 30 SECONDS
EXERCISE # 13 : CHEST STRETCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST & SHOULDERS)
DO THIS EXERCISE FOR 30 SECONDS
THATS IT FOR TODAY
DO THESE EXERCISES DAILY FOR THIS WEAK TO GET THE BEST RESULTS