Instructions :
Level : Intermediate
Sets : Complete 2 sets of each and every exercise
Effectively eliminate man boobs, pump up your pecs, and strengthen your back muscles.
Jumping Jacks
Duration : 30sec
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full - body workout and works all your large muscle groups.
Knee Push - Ups
Repeat : 12
Start in the regular push - up position, then let your knees touch the floor and raise your feet up off the floor. Next push your body up and down.
Push - Ups
Repeat : 10
Lay prone on the ground with arms supporting your body. Keep your body straight while raising and lowering your body with your arms. This exercise works the chest, shoulders, triceps, back and legs.
Wide Arm Push - Ups
Repeat : 8
Start in the regular push - up position but with your hands spread wider than your shoulders. Then push your body up and down. Remember to keep your body straight.
Hindu Push - Ups
Repeat : 8
Start with your hands and feet touching the floor, body bent and butt up in an upside down ' V ' shape. Then bend your elbows to bring your body towards the floor. When your body is close to the floor, raise your upper body up as far as possible. Then return to the original position and repeat.
Staggered Push - Ups
Repeat : 10
Start in the regular push - up position, but with one hand in front of the other. Then do a push - up and switch the other hand in front. Remember to keep your body straight.
Push - Up & Rotation
Each Side : 5 | Repeat : 10
Start in the push - up position. Then go down for a push - up and as you come up, rotate your upper body and extend your right arm upwards. Repeat the exercise with the other arm. It's a great exercise for the chest, shoulders, arms and core.
Decline Push - Ups
Repeat : 6
Start on all fours with your knees under your butt and your hands under your shoulders. Then elevate your feet on a chair or bench, and push your body up and down mainly using your arm strength. Remember to keep your body straight.
Shoulder Stretch
Duration : 30sec
Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm toward your chest. Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise.
Cobra Stretch
Duration : 30sec
Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds.
Chest Stretch
Duration : 30sec
Find a doorway, take a lunge position in the doorway with your arms on the doorframe and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 30-40 seconds. Then slowly come out of it, bring your arms down and do a couple of shoulder rolls. Don't pull your head forward, and keep your neck relaxed.
Hover Push Up
Repeat : 14
Start in a push - up position. Lower yourself; shift your body to the left and then to the right. Push your body up and repeat the exercise.
Swimmer And Superman
Each Side : 7 | Repeat : 14
Lie on your stomach with your arms extended straight overhead. Alternately lift your opposite arm and leg.
Child'S Pose
Duration : 30sec
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.