Mishu@0

1. Start with Stretching St Stretching enhances flexibility, decreases muscular rigidity and readies the body for any rigorous activity. Try to train parts of the body such as your hamstrings, quads, as well as your shoulders. 0

2. Pull-Ups for Lower Body Strength Like any other body weight exercise, push-ups are powerful for chest, tricep and shoulder muscles. The goal should be to complete three sets of 10 moves. 0

3. Squats for Lower Body This particular exercise targets the lower segment muscles and also tones your thigh muscles, your buttock and your abs Feet placement should be approximately shoulder width apart – this is a squats and get back to stand. 0

4. The lunges supporting balance and strength. Push-ups help develop chest, shoulders, triceps and work on lower back and anything else you’re not working with dumbbell flys, pull-ups & lunges include quads & hamstrings which helps free leg strength and balance. Feet shoulder width apart, left foot slightly ahead, take left leg and kick forward

5. Planks for Core Stability Do a plank pose to build your lower abdomen muscles as well as your lower back. Begin with 30 seconds duration and extend them, progressively. 0

6. Jumping Jacks for Cardio A jumping jack is a great cardiovascular movement that also engages the upper and lower body and the abdominal muscles. Do them for 1-2 minutes. 0

7. Squats for Lower-Body Training Burpees include a squat, push-up and a jump meaning they help in strengthening of the muscles throughout the body and also aids in increasing of endurance. 0

8. Mountain Climbers for Endurance Hebrew words used are: Mountain climbers are an intense workout for the muscles used in the core, shoulders as well as legs. Next you could do about 30 seconds of what is known as ‘Dynamic Tension’, rapid manipulation. 0

9. Exercises for Healthy Heart Exercising outside enhances the health of your heart muscles. The learner should begin to learn with small distances before progressing upwards. 0

10. Cycling Outdoors Cycling on trails/roads… well this activity involves more on the build up of the legs muscles as well as developing the cardiovascular tract. 0