What you do is, map out 1km and jog every day. Its a great way to start the day, gets the blood circulating and warmed up. It also improves cardio endurance. Try to best yourself every day.
Push ups: This is a good way to build the chest at an intermediate level. It increases muscle endurance. Do as many push ups you can until failure. Record that number and try and reach it again two more times. Don't rest for too long, 30 - 45 seconds max.
Dips: These build those triceps and are the biggest muscle group in the arms. Again, do as many as you can and record it, do it two more times.
Lunges: Strengthen up those legs. Stand in the middle of a doorway, grab the sides and jump in a lunge position for 30 seconds to a minute.
Squats: Grab a chair. Do a squat, make your ass touch that seat, do NOT sit down. Do that for about 30 seconds to a minute right after those jumping lunges, rest and do two more sets.
Sit ups: Record your max and do two more sets like those push ups and dips.
Log in to comment