Targeting specific muscle groups for strength and toning.
1. BICEPS AND TRICEPS - This is a great exercise for biceps. Simply get down in a squat position and do push-ups. Each rep consists of doing push-ups with that arm. It's also great for strengthening the triceps.
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2. CORE - Do the same thing as in the push-up form but instead of doing push-ups, bring your knees to your chest and do leg raises. It's like a reverse push-up.
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3. ABS - This is an abdominal exercise. Do the same thing as in the push-up form, but instead of bringing your legs to your chest, bring them in line with your waist, or even a little farther. Do 5 to 10 full twists. This can be a great way to work your abs, as twists help by increasing the activity in the obliques.
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4. SHOULDERS - I use this to work the fronts of my shoulders as well as some rotator cuff work. Basically you're bringing your arm up to shoulder height, back-sinking your shoulders and pulling your head back. Then you're going to push into the ground with your palms facing down and lift your chest and shoulder blades while you push your arms forward. That's one rep. Do 5 to 10 of these exercises.
5. LEG AND HAMSTRINGS - This is an exercise for your quadriceps, the fronts of your legs, and hamstrings. When you're doing your knee push-ups, when you get down you're going to lean into the right side at the right knee. The knees will come up to your chest. Then, you're going to bend your left knee toward the floor, pushing the leg and hamstrings. A jump rope warm-up is recommended before targeting the legs and hamstrings.