Best Fitness Workout!

Want to stay in shape and be fit? Here's how:

Ab Exercises:
Crunch Crunch Steps:
Step 1: Lie on your back with knees bent and feet firmly placed on the floor.
Step 2: Tighten the ab muscles and draw them in towards the spine. Maintain this throughout the exercise movement.
Step 3: Either place the hands on the thighs (easiest), across the chest (more challenging) or at the side of the head (most challenging).
Step 4: Tense the abdominals to lift and curl the shoulders and chest towards the knees.
Step 5: Make sure the lower back stays in contact with the mat. Step 6: Lower yourself back down to the beginning.
Top Tip: To get the most out of this exercise, keep your lower back on the floor and move your shoulders and head towards the ceiling. The movement should only occur in your abdominals and not the hips.

Plank
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.


Arm Exercises:   Build up biceps and triceps to get a good, defining, looking arm.

Bicep Curl with a Dumbbell
Step 1: Standing up straight, grab a dumbbell in each hand.
Step 2: Start with the hands supinated and begin with the elbows fully flexed.
Step 3: With the biceps firing the whole time, slowly lower the weight to extend the elbows.
Step 4: Return to your starting position.

Step 5: Repeat a few times.







Tricep Exercise:

Diamond Push Up

• First, assume the standard pushup position.

• Knee on the floor and place your hands shoulder width apart on the ground. Make sure your arms are fully extended with your hands, elbows, and shoulders in alignment.

• Now, extend your legs back and bring your feet together.

• Next, move your hands together, under the center of the chest, allowing your thumbs and index fingers to touch. This makes the "diamond" shape.

• Then, lower your body so that the center of your chest lines up over top of your hands. You will need to bend at your elbows to reach this position.
• Once this position is reached, return to starting position by utilizing triceps to extend your arms.

Leg Exercises

 Dumbbell Bulgarian Split Squat (www.blokesfitness.com)

This single leg split squat variation is recommended by world renowned strength and conditioning coach Mike Boyle as the best exercise for developing leg strength.

Single Leg Squat (www.blokesfitness.com)

This exercise is the one that separates the men from the boys. It’s a great test of your overall strength.

The easiest way to do this exercise is to start standing on a step or box. The goal is to get your quad parallel to the floor, however if you can’t to start with, just lower yourself as far as you can.

Once you can do 10 reps to parallel on each leg, it’s time to add some weight.

www.hypersmash.com