24-Hour Fitness: Wigwam Sport

My Friends Said that it will not WORK, But When i Dropped 24 Off the scale within 1month. They All Want to know i prepare it.

Just One of this Every Morning. What I Discover Was the Additional Help I NEED. They all want to know how i prepare it

Even if no one believe me, I Still Gave it a TRY and within 3weeks i Dropped 16 off the scale. And my friends also gave it a shot. After I told them how i prepare it.

It Really Helps, When All I Did is Drinking This Every Morning and Evening They were all eager to know how i prepare it.

Decline Dumbbell Bench Press:

Step 1: Grab a pair of dumbbells and lie down with back on decline bench. Hold dumbbells out in front of chest with arms straight.

Step 2: Begin exercise by lowering dumbbells down to the side of your lower chest, pause for a moment, then push weight back up to starting position.

Step 3: Repeat reps as necessary

Dumbbell Step-Up:

Step 1: Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest.

Step 2: Those without access to weights can hold 2 water jugs or wear a back pack on their back. If you don't have weights, perform bodyweight step ups for 15 reps per set and aim to explode upwards as fast as possible on each rep.

Step 3: Use a bench, box or stable chair at (or just below) knee height.

Step 4: Explode upward as fast as you can on each repetition. Lower slowly and repeat with the same leg for 8 repetitions before switching legs.

Step 5: Make sure that you keep your heel on the bench and your knee doesn't go over your toe. Keep your chest up throughout the exercise.

30 Day AB Challenge

Weighted Decline Sit-Up

Step 1: Sit on decline bench with weight in your lap.

Step 2: As you lower yourself backwards lock your arms out and raise the weight over your body.

Step 3: Touch your back to the bench and then using your abs lift your body back to starting position.

Step 4: As you sit-up keep the weight and your arms pointed to the ceiling.

Barbell Curl Guide

Stand up with your torso upright while holding a barbell at a shoulder-width grip. ...

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. ...

Continue the movement until your biceps are fully contracted and the bar is at shoulder level.

Cardio Workout

Starter's Exercise Plan

Wake Up Workout

Dumbbell Wrist Twist

1: Grab a pair of medium to lightweight dumbbells. Curl dumbbells up until your elbows are bent 90-degree. Palms facing up.

2: Keep your elbows tucked into your sides and chest out. Forearms should be parallel to the ground.

3: Begin exercise by rotating your wrists inward so that your palms end up facing down. Rotate back to palms up. Repeat as necessary.

30 Days Squat Challenge