Categories
Exercises

Daily Workouts

50 jumping jacks

20 inner thigh liftsx2

10 lungesx2

10 side lungesx2

20 squats

5 push ups

20 bird dogs

100 russian twists

15 jack knife sit ups

100 jumping jacksx3

125 jump rope skips

2 mile jog

After vigorous exercise, your body needs a high amount of oxygen to cool down, repair itself, and return to normal metabolic function. Using more oxygen takes energy, increases metabolic rate, and causes more calories to be burned. This process is referred to as “afterburn” or excess post-exercise oxygen consumption (EPOC).

– The Mindful Tech Team

Push-Ups Drop-Stand Up

Stand

drop to floor. perform one push up

stand

drop, do two push ups

stand

drop, do three

stand

four

stand

get six push ups

stand

grind seven

stand

work eight push ups

stand

perform nine

stand

do ten push ups

stand

workout is regular push ups. But to mix, if you want to. Do different push ups. Go up to twenty count. You can also work towards your age.

Cardio & Strength

One mile jogx3

Squats 25×3

Push-Ups 25×3

Tricep Dips 25×3

Crunches 25×3

Evens

Jumping Jacks x 50

High Knees x 40

Mountain Climbers x 30

Squats x 20

Plank Jump-Ins x 10

3-10 sets. You pick

Rest 15 secs to 3 min

CARDIO

in a workout

to have endurance, do cardio first

to get bigger and stronger, do cardio after

STRENGTH TRAINING

1-6 reps

rest 3-5 minutes

train movements

progresive overload

HYPERTROPHY TRAINING

6-20 reps

rest 1-2 minutes

train muscles

progresive overload

WORKOUT EFFECTIVENESS

listen to music

do compound exercises

drink a gallon of water

eat carborhydrates

sleep 7-9 hours

invite a workout buddy if possible

WEIGHTED PUSH-UPS

use a loaded back pack

or

a weighted vest

or a weight plate

or

a tire

5×10

GOOD VIBES ONLY

GO UP & NEVER STOP

LIFE IS BEAUTIFUL

ABS

exercises

6 pack

decline crunch

cable crunch

lower

leg raises

reverse crunch

complete

jack knife sit ups

elbow planks

obliques

side planks

oblique crunch

TRICEPS

overhead dumbbell extension

overhead rope extension

close grip bench press

rope pushdowns

skull crushers

straight bar pushdowns

Home

SLIMMER LEGS

side leg raises 3×15

lunges 3×15

adductor raise 3×15

donkey kicks 3×15

SHOULDERS

dumbbells

iso upright rows

3 sets

5 alternating

5 together

dumbbell twists

3×12

poliquin lateral raise

3×8-10

rear delt fly

3×10-12

switch grip press

3×8-10

side lateral

3×12

rear delt shrug

3×12

“Be patient. It won’t happen overnight. Have faith.”

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s