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** THE CHALLENGE **
Anyone can do this. It's a simple cardio workout that requires no equipment, a very small space, and only about 10-15 minutes a day to start!
PUSHUPS:
Find a spot on the floor (preferably carpeted). PHASE I: Get on your knees and do as many pushups as you can. Wait a couple minutes, then repeat three more times for 5 total attempts and record your counts. PHASE II: Get off your knees and do real pushups! Focus on keeping your back straight and your butt down (but your pelvis should never touch the floor). PHASE III: Put your feet on a chair or the couch and leave your hands on the ground to do inclined pushups.
**Work at your own pace. Don't rush into the next phase until you find the previous easy**
REVERSE CRUNCHES:
On that same floor space, flip onto your back and lock your fingers beneath a couch or some other heavy piece of furniture. Keeping your butt and shoulders on the floor and your legs perfectly straight, exhale sharply and try to throw your feet at the ceiling. If this proves too difficult, bend at the knees and bring them towards your chest. Again, as many as you can and repeat 5x. Record your counts each time.
BONUS - WALL SITS:
If you have time left, find a bare patch of wall as wide as your body. Pretend there is an invisible chair there. 90° bend at the knees, shoulders pressed firmly against the wall, hands straight out in front of you. Sounds easy, right? Heh. We'll see 😉. Hold as long as you can and record your time after you pick yourself up from the collapse at the end.
Do these simple exercise daily (take a day or 2 off per week) and try to outdo your previous record each time. Don't be afraid of the pain. If you're sore the next day, do it again and it'll relieve the soreness.
Wait until you record your time under "Calisthenics (heavy: eg. pushups)" and get to see how many calories you've burned in that short time (subtract your rest times between)!
Get strong! Lose fat! Eat more? You have options and the choice is yours!
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2950 kcal
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Grasa: 113,98g | Prot: 166,94g | Carbh: 295,06g.
Desayuno: Hunt's Perfect Squeeze Ketchup, Sunny Farms Jumbo Egg, Great Value Ground Beef 73/27, 85 Degrees Mangotale, Kroger Vitamin D Whole Milk. Almuerzo: Nature's Best Isopure Low Carb Dutch Chocolate, Borden Half & Half, Coffee (Brewed From Grounds), Now Sports Carbo Gain. Cena: Mike's Hard Cranberry Lemonade, Niko Niko Calrose Rice, Pacific Natural Foods Cashew Carrot Ginger Soup, Chicken Thigh (Skin Not Eaten). Pasa Bocas / Otros: Olly Restful Sleep Gummies, Vitafusion MultiVites Gummy Vitamins. más...
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2462 kcal
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Ejercicio:
Permanecer de Pie - 30 minutos, Durmiendo - 6 horas, Conduciendo - 15 minutos, Cocinar - 15 minutos, Descansando - 8 horas, Ver TV - 7 horas, Caminar (Moderado) - 5/kph - 15 minutos, Sentado - 15 minutos, Tareas del Hogar - 1 hora y 30 minutos. más...
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