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Push up Progression

Choose one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. All the necessary information about pull up can be find in my previous article  here . One arm Push up progression 1. Wall Push up Performed against a wall. To find the starting position, stand away from the wall and extend your arms in front of you till the tips of your fingers come in contact with the wall. If you find the exercise too hard, come a little closer to the wall. Wall Push up 2. Knee Push up Kneel on the floor with your feet together, and your palms flat on the ground in front of you. The arms should be straight, shoulder width apart, and in line with your chest. Using the knees as a pivot, bend at the shoulders and elbows until your chest is approximately touch the floor. Pause and press b...
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Squats

Maybe I don't have to talk much here. Everyone should know about the Squats and  the two basics steps to do them. Sit down and Stand ups. That is it ! Bodyweight Squat Squat muscle targeted Muscle targeted Squats will work your entire lower body. They primarily target the muscles in your butt (gluteus maximus), the front of your legs (quadriceps) and the back of your legs (hamstrings). But they also engage some stabilizing muscles: your lower back (erector spinae), the outside of your thighs and bum (abductors), your inner thighs (adductors) and your calves (gastrocnemius and soleus). Tips for a proper squats Different depths of motion in squatting develop different muscles. A full range of motion develops all the muscles equally. For this reason, you should aim to master full squats. Some of the steps are half-movements, but they eXist only as stages in the process towards full squats. Half-movements must always be performed in conjunction with full movements. ...
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Legs raise progression

Leg raise is one of the best exercise for your core. It will help you develop not just a strong core, but functional too. Leg raise work the whole abdominals or "Abs" muscle and the obliques. Along with a appropriate diet program, you will get your sick-pack. Like other exercise in the series, you start by choosing one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. 1. Knee tuck Knee tuck Sit on the edge of a chair or bench. Lean back a little, grip the edge of the seat with your hands, and straighten your legs. Your feet should be together with the heels raised a few inches from the floor.Then smoothly bring the knees up and in until they are approximately six to ten inches from your chest. Exhale as you draw the knees in. By the time the motion is complete, you should have...
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