TOTAL-BODY WORKOUT

There is no denying the importance of flexibility and cardiovascular conditioning in order to get in great shape. Hitting the weights regularly is great, but you should also perform the following heart-pumping calisthenics daily. Take as little rest between exercises as possible in order to build up stamina.

 

 

 

SHOULDERS
Side Arm Raises

Stand erect, with arms straight out to sides, palms down. Proceed to raise arms until above the head. Pause, then lower to
starting position.

Perform 15 repetitions.

CHEST
Pec Pulls

Stand erect, with arms crossed in front of the chest and hands fisted.
Keeping arms bent, proceed to extend elbows out behind you. Pause,
then return to starting position. Perform 20 repetitions.

BACK & HAMSTRINGS
Toe Touches

Stand with arms overhead and feet wide apart. Proceed to bend at the waist and extend the right hand to the left foot. Pause, then rise and extend the left hand to the right foot. Perform 20 alternating repetitions to each foot.

OBLIQUES
Side Bends

Stand with hands on hips and feet shoulder-width apart. Proceed to bend to the right, with the left arm extending over the head. Pause, then return to starting position and perform the next repetition to the other side. Perform 20 alternating bends to each side.

ABDOMINALS
Knee Grinds

Stand erect, with hands behind head and feet shoulder-width apart. Proceed to bring the right knee up and extend the left elbow down to meet it. Pause, then return to starting position and perform the next repetition with the opposite knee and elbow. Complete 20 alternating repetitions to each side.

CARDIO
High Knee Kicks

Finish the workout by standing in place and kicking knees high,
one at a time. Perform for up
to several minutes. n