Although the exercise plan gives better results in the gym (as the heavier weight you can lift, the greater fat-burning and strength gains you can achieve), using your body weight with added resistance at home is more than enough to build a better body. Seated row – with a resistance band looped around your feet and your feet pressed against the wall, pull both ends towards you until you’re sitting in an upright and straight-backed position. Lateral raise – with a dumbbell in each hand, lock arms straight and raise them to slightly above shoulder height. Tricep dips – do these on the edge of a bench, sturdy chair, sofa or bed with feet on the floor and knees (bent) over your ankles. Bicep curls – with a dumbbell in each hand, knees slightly bent and feet shoulder-width apart. Diamond push up – like normal, but with hands close together to form a diamond shape between thumbs and forefingers. Crunches – remember to make sure your chin is away from your chest and look up towards the ceiling throughout the exercise.
Do the upper body moves for 30 seconds each and lower body for one minute each – doing as many reps as possible in that time.


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Keep your back straight and, whilst grabbing your wrist, squat as low as possible pushing your hips back and keeping your feet planted firmly on the floor.


Keeping the majority of your body weight on your hands, bend your elbows to lower your chest to the ground. With your hand behind your neck for support, contract tummy muscles, lift hips of the floor and push feet towards the ceiling. We produce eight issues a year, packed with the latest expert health, psychology, beauty, food and fitness stories - everything you need to live a healthier life. He has been featured on local television and has a published book on women’s fitness, nutrition, personal training and weight loss. See reviews, photos, directions, phone numbers and more for the best -Week Weight Loss Program to your door.



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