3. Pull-Up
This is one of the more challenging exercises but one of the best for working your upper body. It mainly focuses on developing strength and building muscle in your entire back but also works your biceps, shoulders and forearms. A strong and developed back helps prevent injury and aids in all other exercises you do. They may be difficult at first but worth working on. Start out with assisted pull-ups if you cannot do one on your own and switch up your grip for variety.
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4. Push-Up
A simple classic move, but highly effective. Push-ups work your chest and arms and help build basic strength that you will notice right away in the gym and in your day-to-day life. The push-up has been around for decades and stands the test of time in this forever changing fitness industry. It requires no equipment so there’s no reason to leave this one out. Different hand positions can keep the exercise challenging for those who are more experienced. For beginners, you can start out doing push-ups on your knees or try holding yourself up in the push-up position for 45-60 seconds at a time to build yourself up to a standard push up.
5. Reverse Crunch
Reverse crunches are great for working your entire core and a strong core is necessary to achieve any advanced level of fitness. Unlike a traditional crunch, a reverse crunch is done by using your abs to pull your knees up towards your chest. Crunches and sit-ups only work a portion of your abdominal muscles, but the range of motion you get from a reverse crunch is much more effective for getting a chiseled six-pack. This is another exercise that’s great for fat burn and toning.
4 Fat-Burning Tips To Try After Cheat Day
Cheat days happen. Whether intentional or not, we’ve all been there, especially this summer with all of the festivals, backyard BBQs, and delicious picnics.
Having a cheat day is a great way to treat yourself for adhering to your meal plan throughout the week, but sometimes we overdo it and fall off the wagon. When this happens it may seem impossible to pick back up momentum, so we’ve rounded up a few tips that can immediately put you back on the straight and narrow.
1. Increase Protein and Vegetable Intake The Next Day
The day after your cheat day you should commit to eating a lot of protein and veggies. Try to keep the calories low this day and it will help you balance your calorie intake.
2. Schedule a High-Intensity Calorie-Burning Cardio Workout
Burn off those calories with a high-intensity workout. Remember, high-intensity does not