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| Machine Running |
Follow the instructions on the machine to start it. You can choose one if the preset exercises, or you can personalize your workout to your own liking.
Set a realistic yet challenging time limit, and hold yourself to it.
To burn fat, jog at a moderate intensity; To gain stamina, run at intervals between high and low intensity.
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| KettleBell Swing |
Preparation
Stand with your feet shoulder width apart, and with your knees slightly bent.
Hold kettle bell between your legs using a overhand grip.
Movement
Keeping the arch in your lower back, bend your hips back until the kettlebell is between and
behind your legs; squeeze your glutes to extend your hips and swing the weight up.
Let the weight swing back between your legs as you bend your hips and knees.
Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
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| Showdow Boxing with Dumbbells |
Preparation
Stand with your feet shoulder width apart in front of the mirror. Place your dominant foot
forward slightly. Bend your knees, so that you could move your feet if you need to, and hold your hands up nears the top of your chest
Movement
Do a jab. This is a swift punch aimed straight. Do a combination of a left and right jab, while keeping your body tight and steady.
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Press Ups |
Preparation
Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight.
Movement
Keeping your body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
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| Body Weight Squats |
Preparation
Stand with your feet shoulder width apart. you can place your hands behind your head.
Movement
Begin the movement by flexing your knees and hips. sitting back with your hips.
Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep head and chest up.
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| Plank |
Preparation
Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor.
Movement
Raise body upward by straightening body in straight line. Hold position
