It doesn’t matter whether you are new to exercising or just getting back to the game. Three things you should focus on; your brain and body should be in sync, and to make working out a habit. Always create a simple and fun fitness ground to encourage you to train more in the future. The below routine will help you build muscle as you torch calorie.
The Workout
Twice a week, complete the recommended reps (repetitions) of each exercise in order; that’s one round. Complete two rounds with breaks to catch a breath or regain form when needed. After two weeks move to three rounds. Then amp it to three days a week three rounds in the next month starting with a different move each time while keeping them in the same order.
1. Squat

Stand with feet hip-width apart and arms raised in front of you. Bend your knees and push your hips back until the knees make a 90-degrees. Then stand up. That’s a rep; do it 10 times.

                                              Squat
2. Body Weight Push-up
Assume a push-up position with your hands shoulder-width apart on the floor. Bend your elbows to lower yourself and push back up, keeping your body straight at all times. That’s one rep; do it 10 times.
3. Jump Rope
Stand tall and jump rope, landing on your feet. That’s one rep; count up to 50.
4. Forward Lunges
From a natural standing position (feet hip-width apart), step forward with one leg into a low lunge, with both knees at nearly 90-degrees. Keeping your spine straight, step back and alternate legs. That’s one rep; do it 10 times.
5. Burpees
Start from a plank position. Jump into a squat, keeping your hands on the floor, feet hip-width apart. From this squatting position, lean up into the air. Jump back down into a plank. That’s one rep; do it 10 times.

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