1. Lift your knees to at least hip height.
2. Hit your palms with your knees to have a target.
3. You can walk or stay stationary.
4. This will start to warm you up and get the heart rate elevated.
Squats Exercise- Squats are a great lower body exercise that help tighten glutes, hamstrings, quads, or simply butt and legs.
1. Stand with your legs slightly wider than shoulder-width apart.
2. Make sure your feet are facing forward.
3. Slowly lower your body pushing your butt out behind you like you are going to sit on a
4. Rise back up to starting position.
5. Do at least 50.
Hand Strengthening Exercise
1. Open and close your hands fast.
2. Open as wide as you can and squeeze at tight as you can. This strengthens the tendons in your hands, wrists, and forearms and can help prevent carpel tunnel, etc.
3. Do at least 20 and repeat.
Side Kicks Exercise- This helps blast your saddle bags.
1. Stand sideways to the counter and do side kicks slowly.
2. With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
3. Be sure to keep inner thigh parallel to the floor.
4. Hold for 1 count, then take 3 counts to lower to floor.
Plank Exercise- Plank works your core and whittles away your stomach from the inside out.
Modification to make it easier: from the knees
Modification to make it harder: lift one leg at a time
1. Lie down on your stomach on your exercise mat with your hands flat on the floor as if you were about to do a pushup.
2. Inhale as you raise yourself slowly off the mat by pushing yourself up with your arms as in a pushup. Your shoulders should be directly over your wrists, your arms should be straight, and your back, neck and legs should form a straight line. If it is too difficult to start by doing a traditional pushup, start in a hands-and-knees position, then tuck your toes and straighten your back and legs into the plank position.
3. Pull your stomach in toward your spine.
4. Breathe normally as you stretch your shoulder blades outward and your collarbone up. Flex your outer arms inward, spread your fingers and press your fingers into the mat for stability.
5. Look at the floor while extending your neck and spine. Flex your thigh muscles so that they are pressing toward the ceiling as you hold the pose for 30 to 60 seconds, depending on your fitness level.
6. Exhale as you slowly lower yourself to the mat. Do three to five reps.
You can burn about 100 calories every morning before you leave the house. Do that for 35 days and you can lose one pound of fat because it takes 3,500 burned calories to lose one pound of fat. Also, by building lean muscle mass you can increase your metabolism to burn more calories at rest.