Description
Here it is, a new year, and the usual annual tradition of stuffing our faces over the holidays, then
finally reaching January 1 and realizing that we need to lose a few pounds. There are plenty of ways to go about it, but simplicity is always the best way.
Go to the Download section below and Click the download link to get your free one page e-book that provides a workout routine that includes 9 simple and super effective exercises to reduce body fat and tone your body, no fancy exercise equipment required. And just to get you started, below you’ll also find a preview of three body-weight exercises included in the free e-book.
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e
How To Burn Fat And Build Muscle (Fun & Easy)
This PDF guide provides a list of simple ande ffective exercises to help tone your body, including your abs. By performing these exercises you will gain strength and may even lose fat over time while getting the benefits of completing daily activities with easy movement and
reduced physical effort. These exercises are for building more of your strength and muscle
density. You will not need weights or any equipment. These workouts may be performed practically
anywhere.
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E-Book Preview
- Hand Pressure
This exercise will work your chest and arm muscles much like a traditional push up would. To perform this exercise place your hands together in front of
you and press as
hard as you can. You should feel the tension throughout your upper body.
Hold this for 5 to 10 seconds, relax, then repeat. This should be done for 3 to 10 sets throughout your workout or spread throughout the entire day. - Stomach Vacuum
This exercise is an isometric contraction that will strengthen your inner core to help support your back and assist in having better workouts. Doing this
workout will help
you lose inches within even the first month. To perform this exercise, stand up straight and place one hand on your front hips and one hand on back or
if you’d like you
can lean forward and place your hands on the top of your thighs.. This will help straighten your posture to perform the exercise properly. To do this you
must exhale all
your breath and suck in your gut as much as you can and push you out your chest muscle. To make success on this exercise you should feel a burn. If you
do not feel a
burn across your abdomen then you are not tensing enough.
For the first week you do this you should hold it for 15 seconds 2 times a day.
Second week – 20 seconds 3 times a day
Third week – 25 seconds 4 times a day
Fourth week – 30 seconds 5 times a day
Fifth week – 40 seconds 4 times a day
Sixth week – 50 seconds 3 times a day
Seventh week – 60 seconds 2 times a day
After you’ve reached 60 seconds 2 times a day you can continue with that or increase the x number of times you do it a day for an even further benefit.
You should
notice a difference in yourself after maybe even the first week or two. - The Pushup
You’ve all heard of the push up. I know lots of you may think this is a boring exercise and may not be something you want to do but I’ve got something
to help spice up
this exercise so that you can get the best out of it and maybe have some fun. Here’s how to do it either alone or with a partner. At the end of every week
try doing the
most push ups you can so you can set your workout accordingly.
Alone (If you can do more than 10 pushups)
Take your max number of pushups and add 5 then round to the nearest 5 then divide by 3.
Example: If your max number of pushups is 12. Add 5 (12+5=17) then round to the nearest 5. 17=20
Then divide that number by 3 and round to the nearest one. 20/3=6.666 = 7
So once you’ve gotten your final number then you’re going to do that amount of pushups for 3 sets. So basically you’ll be doing 7 push ups 3x. This will
help you do
more pushups overtime.
In between each set try laying on your back and lightly flex your tummy for 20 seconds then flip over and do the next set.
Alone (If you cannot do any pushups)
Lay on the ground facing down. Put your arms to your side like you’re ready to do a push up. Try pushing yourself off the ground as hard as you can for
10 seconds,
relax, then do this two more times. If you can do one pushup or more then push off the ground until your arms are at a 90 degree angle and hold it for
as long as you can.
At the end of every week try doing some traditional pushups to see if you can do any and if so then see how many.
With A Partner
Get in a pushup position facing your partner while he/she is in a pushup position. Now, do a pushup at the same time as your partner. Once you both reach
a full extend
try and high five them. Left hand high fives partner’s left hand then push down to the floor and do another push up high fiving your partner’s right hand
with your right
hand. Continue doing this until one or both of you give up. Once this is done try holding a half push (arms at 90 degrees) for as long as you can and then
you’re done for
the day.
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