VineshWay: Customized Fitness

   

Hindu Pushup/Suryanamaskar

1Start with the position shown in the picture

2As you go down, concentrate on your body, the muscles worked, squeeze each muscle

3As you come back, stretch your back, your butt and your thighs as you push behind to get to the initial position.

4Keep very deep breaths throughout this exercise* Muscle Gain + Fat burning*

The

Acrobat/ Chakrasana

1Start this exercise with your knees slightly bent and your elbows too as you lie on the ground

2Push yourself up

3Take Deep breaths

4Advanced: Try to Bring your arms and legs as close as you can

5Advanced 2: Try to move around in this position like a crab

*Fat burning + Muscle lengthening and toning*

 

Horse Stance + Turning Punches

1Start in the above position, make sure your back is straight as your butt sinks down

2Punch while turning your hips

3Make sure the punches are of moderate + high speed and going straight without getting your shoulder extended

4Exhale hard while punching

5Not necessarily suitable for obese people, sink in only as deep as you can

*EXTREME Fat Burning + Muscle gain + Moderate Cardio*

 

Body Bridge *Extremely important*

1Start in the pushup position, using your forearms instead of your palms

2Make sure your body is straight

3It sounds easy but maintain the position for 2-3 mins

4Advanced challenge: Maintain for 5-8 mins and go 3 sets of it. Enormous fat burn

even if the pic doesn't look it, my abs are high enough to feel this drill.

*EXTREME Body Toning + Fat Burning, Primarily flattens your stomach.*

 

Side Body Bridge *Important*

1Start in the above position, make sure your body is in best possible alignment

2Take deep breaths while maintaining this position

3Go for 30 seconds – 1 min to begin. Gradually increase till you reach 10

*EXTREME Body Toning + Fat Burning, Primarily flattens obliques.

Ball Bridge

1Hold a ball as seen in the above position (not necessarily a medicine ball)

2Push yourself upto pushup position

3Hold as long as you can

*EXTREME Arms toning + Strength Gains*

Burpees.

1 Start from a neutral position

2 Quickly get on a squatting position

3 follow it up by pressing your palms on the ground and pushing your legs into pushup position

4 follow up by pulling your knees to your chest as you push by your palms and get on your feet

This stuff is basic but can burn fat real quick.

I hate to say but your methods are limited to being model lean, a professional powerlifter and bodybuilder really wont benefit much.

I'll disagree

Despite the truth that its easy to do, over a number of repetitions even a pushup can be hard when you are doing the 600th one and also progressive in terms of both stamina and strength