Rise Fit

The Alligator Lunge is a total-body workout that will improve your endurance, and build strength in your core, arms, legs and shoulders. Keep the movements low and controlled for maximum benefits.

Standing Hamstring Stretch
Stand tall with feet few inches apart from each other with toes lifted on one foot. Bend one knee slightly and lean forward from your hips. You should feel a mild pull gradually spread through the back of your leg.

Runner's Stretch
The runner’s stretch is a great combatant against hip and knee pain, which is prevalent among avid runners. Stretching regularly can also help maintain or improve your muscles' flexibility and range of motion.

Drinking too much alcohol can raise the blood pressure to unhealthy levels. It is best to limit drinks to two a day for men.

Seated Knee Pull Ins
Sit on the edge of a chair or bench, grasp sides and lean slightly. Exhale as pull your knees towards you while moving your torso towards them. Inhale as you lower your feet.

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The triceps stretch improves your flexibility and range of motion. After an upper body workout routine, that includes pushing or pressing movements, it's important to stretch your triceps to prevent soreness and tightening of the muscles.

Holding dumbbells, place them on the floor and jump back into a plank. Do a push up, then a renegade row with the right arm, then another push up, then a row with the left. Jump your feet in between the dumbbells and do a squat clean thruster.

A benchmark workout done for time. The dead lift for posterior chain strength at 1.5 times your body weight; the bench press, at body weight; and the squat clean, at three-quarters of your body weight to get your heart rate pumping.

Cindy is the perfect workout because it includes three basic, yet essential movements for building baseline body-weight strength. Do as many rounds as possible in 20 minutes. 5 pull ups, 10 push-ups and 15 air squats.