Fitness

Incorporate

Diet

• Beetroot juice - increasing aerobic performance
• Spinach (iron) - for replenishing iron level depleted during workout
• Hot ginger tea

Fitness

• A 3 Minute Neck Drill That Will Change Your Life
• [BEGINNER CALISTHENICS WORKOUT] (https://www.youtube.com/watch?v=geUKI-2uWaY)

• Austin Dunham beginner calisthenics Fitness Routine

  This routine is a full body routine and you will do it 3 times a week.

  They give you plenty of enough volume for a beginner to recover”

  All exercises will be done with 3 sets, 3-10 reps unless otherwise stated.

  If you can perform more than 12 reps on a 3-10 rep exercise move onto a harder variation.

  Rest 2-3 minutes between sets.

  Quick Warmup - Streching Frogstand (Max Hold) - 5 Sets Handstand Kickups - 1 Minute Pushups Diamond Pushups Wide Pushups Dips - If too difficult do dip negatives Chair Dips (Super Set) Horizontal Row Pull-Ups- If too difficult do pull-up negatives Squats 3 Sets 20 Reps Jumping Lunges - 4 Sets, 10 Each Leg L Sit Swings - 4 Sets, 10-20 Reps Knee Raises - 3 Sets, 15-20 Reps Flutter Kicks (Super Sets) L Sit Progression - 5 Minutes

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