Category: body weight exercises

Muscle Building Workouts
The Best Fat Loss Exercises For Women

The Best Fat Loss Exercises For Women

Ladies, in this article you will discover some of the best fat loss exercises for women. But if you want to lose fat and even get a flat belly it is time to cut out the crap. I am not going to tell you to do the exercises you will like. Perhaps the exercises may look a little bit different. And to be honest it wouldn’t surprise me if you end up in sweat after doing them. That is a good sign because the traditional fat burning exercises for women do look very easy, in fact they are but their intensity is far from high enough. There is a saying in life that is definitely true when it comes to fat burning. To get different results you will have to do things different. If you are a lazy person then this article is not for you, if you are motivated but are looking for some additional help then you will enjoy and benefit from this article.
High Intensity Interval Training One of the best fat burning exercises for women is HIIT or high intensity interval training. HIIT training is ten times more powerful then low intensity cardio training. With low intensity cardio training I mean jogging, walking, treadmill exercises and soon. HIIT workouts are performed at such a high level of intensity that your body will spend the rest of the day expending energy to recover. Yes you will definitely end up in sweat and maybe tears if you do this for the first time. Getting out of your comfort zone is the key to lose fat fast.
Weight training to get super lean One of the best exercises to lose fat fast for women is weight training. Most women unless they are bodybuilding don’t do weight lifting exercises to get super lean. This is a very if not the hugest mistake you can make. Most women who are following a traditional diet lose muscle weight and that is a crucial reason why conventional diets don’t work. Do not be afraid you will end up like a female bodybuilder this will not happen. In contradiction to cardio exercises weight training does not burn fat during the workout, during a weight lifting workout your body burns sugar. But after the weight lifting workout your body acts up like a non stop fat burning workout. No I’m not going to lie to you training with dumbbells once a week won’t do the work. You should implement weight training in your daily lifestyle. To lose fat fast follow a weight training workout at least 3 or 5 times per week.

So the best fat loss exercises for women are not the ones discussed in magazines orthe exercises you like the most but the exercises that are high in intensity.

Source by Frederik Smith

10 Awesome Bodyweight Exercises for Judo

10 Awesome Bodyweight Exercises for Judo

There are literally hundreds and hundreds of exercises out there. But which ones are will improve your performance on the mat. Here is a list of 10 fantastic body-weight exercises that will build strength, power and explosiveness for all Judokas.

Body-weight squats

Body-weight squats will develop strength and stability in the lower body. Strength in the legs is something the Japanese pride themselves on. That is one reason why they develop so much power when they execute a technique. Make sure when you are squatting that you get low enough so that your thighs are parallel to the floor. Drive through your heels, don’t fall backwards and maintain your balance.


One of the hardest and best body-weight exercises on the planet. Burpees develop leg power and upper body strength and when done as part of a circuit or in a Tabata interval will dramatically increase your fitness levels. Simply squat down, extend your legs out into a push up position, perform a push up, bring your legs back to a squatting position and proceed to explode upwards jumping as high as you can.


Whether it is traditional, close grip, wide grip, box, or scooping pushups the fact of the matter is that push-ups will give your upper body a strength boost. Having a strong upper body will result in you being able to create really good reactions when you fight which can assist in your throwing your opponent.

Chin ups

One of the hardest but most beneficial exercises in not just the bodyweight exercise category, but in strength training as well. The ability to pull your chin above a bar will greatly improve your strength and overall success on the mat. Whether it is close, wide or alternate grip chin ups, if you make chin ups a part of your regular gym programs you will not only get a stronger back but also have a greater strength when it comes to pulling your opponent off balance.

Rope climbs

Similar to chin-ups, the rope climb is one of the most beneficial exercises for judokas. The rope climb is utilized by all top level judo players due to the fact that it not only increase your arm, back and core strength but also increase your lactic acid buffer in your forearms and arms. This is a great attribute to have in the last few minutes of a judo match. If you are constantly climbing the rope week in, week out you will see an increase in your ability to not only grip fight hard, but grip fight for longer.

Elastic band open shuts

Judokas are constantly gripping and flexing the forearm and wrist muscles and as a result most have a muscle imbalance in forearms. This imbalance can lead to injuries such as RSI and tendinitis. Elastic band open shuts will slowly strengthen the opposing muscles (wrist and forearm ex-tensors) creating a muscle balance in the wrists and forearms. Simply wrap an elastic band around your fingers and open and close them for 50 reps a day for the first week and slowly increase week after week.

Core hold

Ab brace, prone hold, plank or bridge. This exercise has so many names and most the time it is performed incorrectly. To perform a Core holds properly assume a push-up position but rest on your elbows instead of your hands. Your hips should be parallel to the floor, do not drop your hips or raise them too high. Concentrate on your abdominal and lower back muscles and slowly bring your shoulder-blades together. Hold for desired time limit. If this becomes too easy slowly raise an arm and leg off the ground. This will make your core have to adjust slightly to compensate for the hips tilting.

Hanging leg raises

This seems like a simple exercise but is actually very difficult. Hang off a chin up bar and let your legs hang slightly off the floor. Contract your core muscles, slightly bend your knees and raise your feet as high as you can towards the bar. Try to avoid any excess swinging. If this is too difficult then raise your knees to your chest instead. Perform 4 sets of 15 repetitions.

Squat jumps

Similar to a bodyweight squat but once you reach the bottom of the squat explode upwards and jump slightly off the ground. Be sure to land on your toes and repeat for desired number of repetitions.

Clapping push-ups

Another exercise that seems easy but after two or three repetitions becomes quite difficult. Perform a push-up and instead of pushing your body back to the starting position explode upwards, getting some airtime long enough to clap your hands. Land and repeat for desired number of repetitions.

I recommend performing 11 seconds on and 9 seconds off for as many rounds as you can handle.

If you add any of these exercises to your strength and conditioning programs you will find that your Judo will improve. All of the above exercises are fantastic for Judo. Remember that Judo players should be training like Judo players so it is vital that the exercises you are performing in the gym are catering specifically for Judo.

Source by Matt D’Aquino

High School Wrestling: Bodyweight Training Tips

High School Wrestling: Bodyweight Training Tips

I first learned bodyweight exercises and calisthenics in gym class in elementary school. In gym class, we mainly did push-ups, sit-ups, and jumping jacks. I think we may have also learned to do burpees and mountain climbers. Our P.E. teacher even had us do bear crawls occasionally.

When I was a high school wrestler, we used bodyweight exercises and calisthenics as part of our warm-up and for conditioning purposes. We did push-ups, sit-ups, and jumping jacks as part of our warm-up. Occasionally we would get into a big circle and do calisthenics at the end of practice. We would go around the circle with each wrestler picking an exercise to do. In other practices, we would do a countdown. A countdown involved doing 10 reps of push-ups, sit-ups, jumping jacks, burpees, and laps around the wrestling room. Then we would do nine reps of each exercise. Then we would do eight reps of each exercise and so on until we had finished the complete countdown.

We did many wind sprints in the wrestling room and in the adjoining gym. Occasionally we did something called hit ’ems. We would run in place until our coach yelled, “Hit it!” Then we would drop flat on our stomachs and bounce back up as quickly as possible. I remember getting to lead this exercise myself once. Sometimes I would give us a rest while running in place and other times I would do a fast succession of hit ’ems immediately after we had just returned to our feet.

Some people make some rather large claims when it comes to bodyweight exercises. Some claim that bodyweight exercises are superior to lifting weights. Some believe the opposite. Some simply believe that resistance is resistance and that neither option is better than the other is when it comes to strength and conditioning. I think bodyweight exercises can certainly play a part in your overall wrestling conditioning.

Matt Furey

Matt Furey wrote a popular book entitled Combat Conditioning explaining the benefits of bodyweight training. Matt Furey is a former Division 2 NCAA Wrestling Champion and a Shuai Chiao Kung Fu World Champion. Therefore, it may be a good idea to read what he has to say on the subject of bodyweight training. He claims that bodyweight training is more functional (i.e. strength you can use). He reminds his reader to consider how much stronger and more flexible animals are when compared to humans. He also mentions how his mentor, wrestling legend Karl Gotch, told him that dancers have the strongest legs in the world. Dancers usually do bodyweight-only squats. Matt has many exercises and routines in his book, but he calls his three favorite exercises the Royal Court.

Matt Furey’s Royal Court:

  • Hindu squats
  • Hindu push-ups
  • Back bridge (if you are a wrestler I assume you already do some back bridging in practice every day)

Videos and descriptions of theses exercises are easily found with a simple online search.

Pavel Tsatsouline

Pavel Tsatsouline is a former Spetsnaz (Russian Special Forces) physical training instructor. He lives in the U.S. now and trains members of the U.S. military and law enforcement. He wrote a book called The Naked Warrior discussing his views on bodyweight training. He believes that bodyweight training can be beneficial when weights are not available. He mentions the strength and muscularity of gymnasts as an example of the value of bodyweight exercise. Most of us have seen how well built gymnasts are. Have you ever seen a gymnast do a planche? Have you ever seen a gymnast do an Iron Cross? They don’t lift weights and yet are incredibly strong. Christopher Sommer wrote an interesting article entitled Building an Olympic Body through Bodyweight Conditioning that you might be able to locate through an online search.

Three of Pavel’s Favorite Bodyweight Exercises:

  • One-legged squats (a.k.a. pistols)
  • One-armed push-ups
  • Pull-ups

Pavel doesn’t believe in doing sets of endless reps. He suggests making an exercise harder by manipulating the leverage involved. For instance, push-ups done with your feet elevated are harder than regular push-ups. Pavel also believes in Greasing the Groove (GTG). This involves doing a few reps several times throughout the day. Always leave a rep in the bank. Don’t work to failure. You could do push-ups several times a day, but for only a few reps at any given workout. Pavel believes in doing “ladders” as well. For example, you do a push-up and then rest a second. You stay in position and then you do two push-ups and rest two seconds. You keep going up the ladder until the reps start getting difficult. Then do another ladder.

Some of Pavel’s articles are easily found online.

Marcus Fisher Marcus Fisher advises MMA (mixed martial arts) athletes and grapplers on conditioning. He notes that some very successful fighters and wrestlers have used primarily bodyweight training instead of weight training. He doesn’t claim that bodyweight training is superior or that weight training is ineffective, but he believes bodyweight exercises can definitely be of benefit. He likes bodyweight workouts because they train the body to function as a single unit. Similar to Matt Furey, Marcus finds bodyweight training to be more functional.

Articles by Marcus Fisher are easily found online.

Advantages of Bodyweight Training:

  • Some trainers claim it builds more functional strength
  • Can be done almost anywhere
  • Requires no weights or machines

Disadvantages of Bodyweight Training:

  • May be hard to continually add resistance to some exercises
  • Building a strong posterior chain is difficult with bodyweight-only routines

Bodyweight Exercises to Consider:

  • Hindu squats
  • One-legged squats (pistols)
  • Push-ups
  • Plyo push-ups
  • Hindu push-ups
  • Dive bomber push-ups
  • One armed push-ups
  • Hand stand push-ups
  • Sit-ups
  • Crunches
  • Leg raises
  • Jumping jacks
  • Seal jacks
  • Shuffle jacks
  • Mountain climbers
  • Pull-ups
  • Standing broad jump
  • Slalom jumps
  • Sprints
  • Hill sprints
  • Bear crawls
  • Burpees

Special Note on Burpees

Many trainers believe that burpees are the best bodyweight exercise an athlete can do. According to Ross Enamait, “Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.” Burpees can also be combined with push-ups or pull-ups and other variations.

Matt Wiggins has a program called Working Class Cardio that utilizes burpees, jumping jacks, and other bodyweight exercises. The circuits used in his program also use dumbbells and medicine balls. He claims burpees can you give you a great aerobic workout and are extremely versatile. Matt is a bit of a burpee fanatic.

Conclusion: do burpees!

Bodyweight training is not magical. Weight lifting can and should be a part of your overall conditioning program. However, bodyweight training can definitely be a great complement to your conditioning program. Bodyweight exercises and calisthenics aren’t just for gym class and warming up. Try to include some bodyweight exercises in your training and see if your conditioning and your wrestling performance improve.

Source by Tharin Schwinefus

Are You Overweight? Know If You Are Fit Or Fat by Calculating Your Body Mass Index (BMI)

Are You Overweight? Know If You Are Fit Or Fat by Calculating Your Body Mass Index (BMI)

Body Mass Index, popularly known as BMI, is a way of calculating the fitness (or fatness!) ratio of the body. It has a simple formula, by which we can know our BMI quotient, and determine our present state of fitness. BMI figure is determined depending on the height and weight of a person.

Body Mass Index (BMI) = (Weight in Kilo grams) / (Height in Meters)²


Body Mass Index (BMI) = (Weight in Pounds * 703) / (Height in Inches)²

For example, if your weight is 60 kilo gram, and your height is 1.5 meters, than your BMI will be : (60) / (1.5) ² = 26.66. Similarly, if you want to calculate your weight in pounds, then you can convert kilograms into pounds (1 Kg = Appx. 2.20 pounds), and meters in inches (1 meter = 39.37 inches), and calculate your BMI. The resulting figure will obviously be the same!

The BMI figure thus obtained in indicative of our present status of body weight, and it can be compared with help of the following chart:

• BMI less than 18.5 means that your body is Underweight.

• If BMI is between 18.5 to 24.9 means that your body has Normal weight.

• BMI is between 25-29.9 means that your body is Overweight.

• And, if BMI is equal to or greater than 30, it means that you Are Obese

So the person in the above example has a BMI of 26.66, which means that he is slightly overweight, and needs to burn some fats.

Although there are various theories, and debate on what exactly is an ideal eight for a body, BMI is still an effective indicative method, if not the exact one, to determine where do you presently stand in terms of weight, and how much fats you need to loss or gain, as the case may be!

Source by Robin Verma

Off Season Weight Training For Wrestlers

Off Season Weight Training For Wrestlers

Most wrestlers desire to put on more muscle mass to either become stronger and more solid at their weight class or to get bigger so they can move up to the next class. To be a successful wrestler, technique, speed, flexibility and conditioning are at the top of every coach’s list for the most important attributes to develop. All things being equal, being stronger than your opponent can also be a definite advantage. There are positions and maneuvers wrestlers get into during a match where strength will be the deciding factor. Every wrestler has been overpowered by a bigger, stronger opponent at least once in their career. Many coaches for some of the best wrestling teams incorporate strength training both in and off season to help their athletes dominate in all areas on the mat. Most successful wrestlers do minimal strength training during the season so they can focus on improving in their sport. Body weight exercises and light weight lifting performed in short sessions once or twice a week is about all that’s necessary during the season.

In contrast, when the season is over, to get the strongest and put on the most muscle mass, the schedule should be reversed for at least 12 weeks. The off season wrestler should lift weights 3-4 days/week while continuing to wrestle 1-2 days/week. If you’re competing in spring tournaments, you may want to wait before devoting this much time to weight lifting. For the best muscular gains, you will need to prioritize weight lifting and proper nutrition designed to help gain weight and put on body size. If you’re still trying to make weight to compete in spring tournaments, it will be difficult and somewhat counterproductive to lift weights to get bigger but not be able to eat the calories you need to accomplish this. Rather than try to mix the two, it’s better to start your weight lifting/weight gaining regimen after tournament season is over.

When setting up your wrestling strength training program, be very specific with sets and rep schemes to make sure the outcome of your program captures the goals you want. For wrestling, prioritize strength over muscular size, however a correctly written training program will accomplish both. It’s important to recognize this distinction and know that exercise selection and sets/reps schemes are what will make the difference. Most bodybuilding programs will make muscles swell and athletes gain weight, however will do nothing for strength. The last thing you want is to be larger/heavier to wrestle the next weight class but not have the strength to keep up with the larger opponents! A common example of this is seen when comparing bodybuilders to competitive weight lifters. There are many extremely large bodybuilders who are not strong at all. In contrast, different methods of training produce many powerlifters who are extremely strong but not very big. A combination of these training methods with an emphasis on strength will produce a wrestler who is much stronger and bigger.

When it comes to weight lifting, the best training programs for gaining weight are performed 3 or 4 days/week. A three day split works best for wrestlers so they can still wrestle two days/week; for example, weights on Monday, Wednesday and Friday with wrestling on Tuesday and Thursday. Schedules like this also allow for a complete break with no training whatsoever on the weekend, leaving time to heal so you are fresh for more hard lifting again on Monday. Train the entire body only once in a 3-day split, but a 4-day will allow you to train the body twice in a week’s time. Four day workout routines are often Monday, Tuesday, off Wednesday and then Thursday, Friday lifting again with the weekend off. This schedule is more difficult however to fit in regular wrestling practices. Our wrestling team thrives off a 4-day weight training split performed on Sunday, Monday, Wednesday and Friday. Wrestling practice is offered Tuesdays and Thursdays; this schedule only allows one day off/week however our team makes terrific gains like this.

For a three day/week weight training program, make day one a lower body day, day two an upper body day and day three a posterior chain/core day. For a four day/week training program, make day one a heavy upper body day, day two a heavy lower body day, day three a light upper body day and day four a posterior chain/core day. For upper and lower body training days, make the first exercises some type of bench press or squat and make sure these are performed with perfect technique and as intensely as possible. Follow up with accessory exercises that will target muscles and motions that will support and build the large movement just performed. For example, after benching, perform dumbbell presses, floor presses, dips or triceps extensions to further exhaust the triceps (the main muscle group used in a properly executed bench press). Next, add exercises to target secondary muscle groups, such as the lats and delts. After performing the squat, add accessory exercises to target the hamstrings, quadriceps, hip flexors, glutes, lower back and/or abdominals.

The posterior chain day is also extremely important to the competitive wrestler who not only wants to be stronger but prevent injuries to the neck and lower back as well. This muscle group includes the hamstrings, glutes, lumbar erectors, mid and upper back, traps and posterior neck. Again start with a compound movement that’s multi-extension to tax the nervous system and challenge multiple posterior chain muscles at once. Dead lifts, Romanian deadlifts, stiff leg dead lifts, rack pulls (partial dead lifts), power cleans and good mornings are all excellent choices. As with all compound movements, beginner lifters should start light and slowly build up in weight with their technique being heavily scrutinized and corrected constantly. After the main lift, choose accessory exercises for repetition work that will target smaller posterior chain muscles or weak spots you’ve determined your athletes may have. These may include shrugs, more hamstring work, kettle bell swings (for the glutes), more upper back work (lat pulls, rows and rear delts) and heavy abdominal work.

For the main compound exercises, cycle repetitions over a three week wave with week one performing 3-5 sets of 5 reps, week two 3-5 sets of 3 reps and week three maxing out with sets of 1 or two reps. Week four would start the wave over again back at 5 reps. Repetitions for accessory exercises should be no more than 8-12. For the best results, high intensity should always be employed however avoid complete muscular failure for compound exercises except when maxing. Muscular failure should be accomplished on accessory lifts for most if not all sets. Even on 5 and 3 rep weeks, straining is a must and intensity should be at least up to 75% of a max strain. Add grip training at the end of either upper body day or posterior chain day with 1-2 exercises taken to exhaustion. Besides consistency and intensity during the sessions, the next most important aspect of a successful program is meticulous record keeping of the athlete’s strength gains. At the very minimum, record all maxes so you know what numbers must be beaten the next time they are performed.

Source by Dan Levesque

The Benefits of Strength Training and Cardio Exercises

The Benefits of Strength Training and Cardio Exercises

There has always been a debate for decades over whether cardio training or strength training is better for you. The reality is you need both. Your body will not depend on just a single branch of exercise to work. Cardio and strength workouts come with their own set of benefits, and each supports the other and enhances your overall fitness performance. It is suggested that adults perform at least 30 minutes of aerobic activity daily, and engage in strength training at least twice per week. These recommendations from the American Heart Association suffice for 30 minutes per day, or 150 minutes per week, of physical related activity which can be easy as going for a run around the block and hitting the gym with some weights.

Benefits of strength training

Weight training builds big muscle and helps to strengthen the connective tissues in your body, and that goes far towards injury prevention. Not only will it help with everyday chores and aging bodies but you’ll also improve your posture, balance, and stability. Weight training helps shape your body and metabolizes fat faster. Following strength training, your metabolism remains higher for an elongated period of time (unlike cardio which halts as soon as your heart rate drops), in return burning more calories after your workout. Furthermore muscle expends more energy to maintain than fat does, so in return you’ll burn more calories while at rest by adding some muscle to your frame.

Benefits of cardio training

Cardio training improves your body’s ability to process and use a higher content of oxygen, increases your lungs capacity, and improves your overall fitness level to help you live longer and have a healthier heart. Even when the top body builders started to train they began to recognize the high level of importance of adding cardiovascular training into their workouts aiding them in increased blood-flow to the muscles as well as speeding the muscle breakdown healing process and recovery through workouts. Cardio training elevates your heart rate in the short term, with benefits like lower blood pressure and a decreased resting heart rate, which results in less effort for the heart and any future diseases.

A properly designed and rounded workout routine comes with an abundance of mental and physical benefits. Exercise releases endorphin’s under stress, which helps aid stress, tension and anxiety, as well as increasing blood flow to the brain, to help you function at higher levels. Risks of illnesses like diabetes, heart disease, high blood pressure and certain types of cancer can be decreased by performing healthy related activities. Exercise helps maintain muscle mass and strengthen bone density, both of which decline as we age. Staying active will not only give us a better way of life but a longer and healthier one.

Source by Albert Quintana

Healthy Diet And Fitness Tips For Women

Healthy Diet And Fitness Tips For Women

Women have a major influence on the overall health of all the members in a family. This is true whether the woman works inside or outside the home. In most households, women are the key decision makers when it comes to planning meals. They are usually the ones preparing food at home and planning grocery shopping lists. In general, women also tend to be more health conscious and care for other family members. Mothers can help get their children off to a healthy start by teaching healthy food and fitness habits at a very young age. Providing health and fitness tips to women helps the entire family.

A preventive strategy can help delay or reduce long term medical expenses associated with chronic illnesses like diabetes and heart disease. Most homes have a television, computer, or video game system which promotes a sedentary lifestyle. A healthy diet, regular exercise, and weight management are crucial for heart disease prevention. Getting regular exercise has become an organized activity even for children. A busy lifestyle also means that we need to plan and schedule time for daily exercise whether it is walking, yoga, jogging, or weight training at the gym. Yes, weight training does not always mean big muscles; this is a common concern among women. Weight training helps tone the body, strengthens bones and boosts metabolism. Free fitness tips and instructional videos on weight training and yoga are available online to help educate the public. Online fitness trackers can calculate the calories you burn with different physical activities, a helpful tool if you are on a weight loss program.

Women can set an example for the entire family by eating healthy and exercising regularly. Fad diets that focus on single foods or nutrients are not healthy and result in short term weight loss. Most people regain the weight when they eventually revert to old eating habits. A healthy diet for women is well-balanced and rich in nutrients. It not only supports weight management but also includes nutrients for unique needs like pregnancy, breast feeding, bone health, and anemia (related to menstrual issues). Nutrition and diet are among the most popularly searched for topics on the internet. Use common sense and good judgment, check your online sources of information. Follow diet tips for weight loss offered by qualified professionals like registered dietitians and doctors. Beware of miraculous weight loss potions, pills and powders; remember that it takes time to gain weight and even more to lose it.

Source by Seetha N

7 Bodyweight Exercises For Extraordinary Strength

7 Bodyweight Exercises For Extraordinary Strength

Listed below are 7 bodyweight exercises that can be done at home to improve strength and endurance.

  1. Bear crawls – Get down on all fours and ‘crawl’ or walk around like a bear. Bear crawl for three to five minutes to work the entire body.You may look silly, but this movement should not be overlooked.
  2. Spiderman Push-ups – One of the harder push-ups. Assume a normal push-up position and as you lower your body to the floor, bring your knee to your elbow.Return to the normal push-up and repeat for the other knee. Repeat this 10 times.
  3. Lunges – Stand with feet close together. With hands on your hips, step forward with one leg into a deep lunge, whilst keeping the other leg straight. Push yourself back up and repeat with the other leg.
  4. 1 leg Squat – One of the best leg exercise that you can do with your bodyweight. This will make you become more stable and challenge your leg strength, endurance, balance and agility.In a standing position, raise one leg out as straight as possible in front of you, and squat down on one leg until your thigh touches your calf. Thereafter, return to the starting position on the same leg. For extra balance, hold your arms straight out.

    For beginners, try to get your thighs parallel to the floor. And as your strength increase, get down as low as possible.

  5. Squats – In a standing position, squat down until your thighs touches your calf. It may sound easy, but try to doing this 100 times!
  6. Opposite Elbow Touch – In a push up position, bend one arm at the elbow to a 90 degree position and touch the opposite arm. Return to the original position and repeat for the other arm.
  7. Handstand Push-ups – Try this against a wall and get into a handstand against the wall with your legs straight up.Whilst looking forward in a handstand position, lower yourself to the floor and when your head touches the floor, push yourself back up to the starting position. Try doing this 5 times, and if you find it difficult initially, try to hold in a handstand position for 60 seconds.

The above bodyweight exercises are great for both women and men.

To mix it up more, try a combination of upper and lower bodyweight exercises without rest. That is, 10 ‘Spiderman Push-ups’ reps followed immediately with 10 ‘1 leg squat’ on each leg. Rest for 60 seconds and repeat.

Do this you will build strength and burn fat fast.

Source by Jason Oh

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