1) IF YOU’RE NOT GOING TO THE GYM
Fat-burning strategy: Weights in four stops.
Instructions: Place four cones with 9 m spacing between them. In the first, do 10 bicep curls. Go to the next and do 10 squats with dumbbells. In the third, do 10 reps bent rowing. Finish with 10 reps of shoulder presses.
Perfect execution: Try to do the exercises on tiptoe.
Benefits: Increases endurance builds muscle and disturbs the traffic wardens.
2) IF YOU DO NOT HAVE WEIGHTS
Fat-burning strategy: Exercise with body weight.
Instructions: Make a squat, jump up and crouch down quickly. Lance legs back do a push-up and jump vertically again. Do as many repetitions as you can in 60 seconds.
Perfect Execution: Jump as high as you can.
Benefits: Improves flexibility and prevents back problems.
3) IF YOU LOVE CARDIO
Fat-burning strategy: Step lateral fast.
Instructions: Stand on a step and, resting your feet one at a time, get down on one side and then the other as many times as possible in 60 seconds. Rest and repeat.
Perfect Execution: Move your feet fast, but relaxed and keep the trunk vertical.
Benefits: Improves mobility in the squash court, or on the dance floor.
4) IF YOU WANT TO WORK THE WHOLE BODY
Fat-burning strategy: high intensity intervals.
Instructions: Adjust the belt run at the highest speed that can hold for 30 seconds. Trout relaxed the next 30 and then repeated twice. You will lose more weight than if you ran at an easy pace three times as long.
Perfect execution: Place two cones with a clearance of 23 m sprints including 12 times. Do it in 1 minute.
Benefits: will beat your personal best by 10 km.
5) IF YOU WANT EXPLOSIVE SPEED
Fat-burning strategy: Push a disc.
Instructions: Place a disc of 20 kg on a towel to slipping, push the disc 37 m (in circle if necessary) and rest for 60 seconds. Repeat.
Perfect execution: from strides to increase muscle tension.
Benefits: Enhances mental strength. And leave the ground as a whistle.