How it work: Perform exercises shown in the chart for the prescribed number of repetitions and sets. On your off day, take rest, nap and do what makes you happy, so your body and mind can get a nice restful day.
If you are a beginner, know your limits and push yourself at your own pace. If you are seeking additional challenge, add an extra set to make your workout even more challenging.
How to do a perfect Pushup
Start in a plank position. If you can’t support your full weight, you can rest your knees on the floor to modify the movement. Keeping your abs tight.
Get down into plank position, with your hands under but slightly outside of your shoulders.
Keeping your core tight, lower your body towards the ground until your chest nearly touches the floor.
As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause for 1-2 seconds, then push back to the starting position as quickly as possible. Keep your core engaged the entire time.
No.2: How to Do Triceps Dips
Position a steady and secured bench, chair, or box behind your. Place your hands shoulder-width apart on the bench and your feet as far out as you can. Your arms should be straight but keep a slight bent in your elbows to keep tension off your elbow joint.
Brace your abs and slowly lower your upper body towards the floor by bending at the elbows until your upper arms are parallel with the floor. Keep your elbows tucked into your sides.
Once at the bottom, contract your triceps and push yourself back up to the starting position. Repeat 12-15 times.
No.3: Dumbbell Curls
Pick up dumbbells that allow you to perform just the prescribed repetitions.
For example, if your prescribed rep count is 10, but you can easily perform 20 dumbbell curls, that indicates that your dumbbells are too light.
Go a little heavier, so you can properly challenge your biceps and tone the arms.
If you don’t have an exercise ball, you can easily perform this Y raise on the floor. Dumbbells are optional for beginners.
Holding a light dumbbell in each hand, lie face-down on a Swiss ball with your stomach and pelvis on the ball, your toes on the floor, and your heels against a wall.
Keep your palms facing in. With your legs straight and your core tight, raise your arms forward until they’re in line with your torso. Pause for 1-2 seconds then lower the weights slowly and repeat for 10 to 12 reps.