Categories
Exercises self defense

STAMINA BUILDER

shuffle around punching bag x thirty seconds x 5

hooks to punching bag x thirty seconds x 5

straight punches to punching bag as fast as you can x thirty seconds x 5

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Categories
Exercises

QUADS, GLUTES, HAMS EXERCISES

banded squats 5 x 30 seconds

romanian deadlift

alternating band jumps 4 x 20

banded pistol squats 4 x 10

alternating squat taps 4 x 30 seconds

bodyweight squats

sl glute bridge

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squat jumps

lunges

bulgarian split squat

walking lunges

side lunges

reverse lunges

single leg raise

pistol squat

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barbell lunges 3 x 12

hip thrust

dumbbell side lunges 3 x 12

sissy squats 3 x 15

barbell front squats

weight plate close stance lunge

hip thrusts 3 x 30

barbell curtsy lunges 3 x 30

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body weight squats x 50

single-leg rdl

leg rises l/r x 40

bridges x 50

plank into squat holds x 35

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body weight squats 3 x 30 seconds

sumo deadlift

down/ups 3 x 30 seconds

repeaters 3 x 30 seconds

jump squats 3 x 30 seconds

sl hip thrust

side steps 3 x 30 seconds

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Categories
Exercises health MidSection

Ab Exercises

Create a workout with the time you have.

high crunches – thirty seconds

knee in twists – thirty seconds

star plank – sixty seconds

crunch kicks – thirty seconds

side jack knives – thirty seconds

hip dips – thirty

ankle touches – thirty

rotating planks – thirty

pushes – thirty

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BODY BUILDING BOOK LINK

body building book

scissors – 3 x 30 seconds

crunches – 3 x 15

dead bugs – 3 x 25

crunches – 50

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LEGGINGS LINK

leggings

knee to elbow crunches – 25

human saws – 50

reach through twists – 15

hip twist jumps – 50

plank twists – 50

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EXERCISE MAT LINK

exercise mat

v – ups – 4 x 20

spider planks – 4 x 30 seconds

plank up and downs – 4 x 30 seconds

toe touches – 4 x 15

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Categories
health Self Care

Bring Change to Mind – Let’s Talk Mental Health

https://bringchange2mind.org/

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WEIGHT LOSS DRINK

If not allergic to the following items?

one litre of boiling water

five bags of green tea

one orange

a handful of fresh mint

Try it for twenty one days if you can?

Try to have more smoothies, add proteins to your meals, and healthy snacks.

Exercise could help in your weight, stress, anxiety, cravings, and tiredness losses.

Categories
D.I.Y.

GARAGE DOOR GREASING

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It is suggested to lubricate the top of the chain rail, springs, stems, the arm bar, nubs, the lock, and rollers.

It is recommended to clean the garage door track with a damp cloth. WD-40 is only to be used inside the garage door track to clean residue build up.

Every three months.

Categories
Exercises

Exercises