WORKOUT ROUTINE TO BUILD MUSCLE

1 WORKOUT ROUTINE TO BUILD MUSCLEWhat: Resistance trainingWhen: Mid-day, after eatingHow often: 1-2 times per weekWhat to do: Circuit of weight-bearing exercises for every major MUSCLE Squats Pull-ups DeadliftsDo 10 reps of each with a rest in between. Cycle three to four times. You ll know when you re squats and deadlifts, use enough weight that you re spent by the last increase pull-up and push-up intensity, experiment with different variations on each: close-grip push up, one-leg push up, pull up with knee raise, etc. WORKOUT PLAN TO INCREASE FOCUSWhat: Sun salutationWhen: 1-2 hours before you need to concentrateHow often: 1-2 times per week, or as often as you need to concentrateWhat to do: Do the following poses in order for one minute each:Mountain pose Upward salute Forward fold Halfway lift Plank Low plank Upward dog Downward dog Halfway lift Forward fold Halfway lift Mountain poseWORKOUT TO EFFECTIVELY LOSE WEIGHTWhat: No-equipment HIIT (high-intensity interval training) When: Near the end of your intermittent fast (or whenever you have time, but not 2 hours or less before bed)How often: 1-2 times per weekWhat to do.

2 Do each exercise for 60 seconds, and in between do an active rest (walk in place) for 30 in place Walk in place Bodyweight squatsWalk in place Push ups Walk in place High jumps Walk in place Sit-upsWalk in place Burpees Walk in placeRepeat until you re spent. Work up to 15 : No-equipment HIIT (high-intensity interval training) A QUICK EXERCISE ROUTINE FOR MORE ENERGYWhat: Tabata style workoutWhen: Right before you typically need an energy boostHow often: 1-2 times per week, or as often as you need to keep your energy upWhat to do: Burpees 20 seconds, rest 10 secondsHow to do a burpee:1. Stand with your feet shoulder-width apart, arms at your Drop into a low Put your palms on the floor directly in front of you, between your Jump your feet straight back and land in a plank Jump your feet forward as they were in step Straighten your arms over your head and jump When your feet touch the floor, immediately start the cycle again by lowering into a squat.