JMR - Work Out

Exercises

Chair pose: stand with feet slightly apart. In one motion, inhale & sweep your arms overhead, with palms facing each other. Exhaling, bend your knees, push your rear back, & lower (as if you are sitting in a chair). Keep your shoulders back & down. Remember to breathe.

Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

How many push-ups should you do every day?

If you can do fewer than 25 push-ups in a row, your daily goal should be 50-75 push ups
If your max reps are between 25 and 50 push-ups, shoot for 75–150 push-ups
If your max reps are over 50, you should aim for 100-150 push ups in a day

Keep palms on the sides of the face, a little wider than the shoulders. Bringing hands together so that the thumbs and index fingers form a diamond is a particularly effective way to target triceps. Push-ups with arms far apart target the chest , while with arms close to the body its targets triceps.

Use your core muscles to bring you body up, and not just your arms.

Close the gripper as far as possible and hold it for as long as you can.
Or progressively increase the number of grips done with each hand.
Keep doing this until you simply cannot do any more.

Ankle Weights Exercises

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