FREE TRAINING

August 17, 2020

Cardio with Coach Joy

9:00 am

  1. Start with stretching

  2. Cobra stretch.

  3. Burpees. Burpees might be the dread of CrossFit pros, but they do provide a killer cardio workout in a short period of time. You do not need any equipment or a lot of space, making them a great cardio workout at home. To do a burpee, alternate between a plank position and jumping forward in the air. Make sure that your hands are flat on the ground and your back straight. In just 10 minutes, you can burn more than 100 calories.

  4. Jump Rope. Do you have fond memories of jumping rope as a kid? Start doing skipping (3 sets)

  5. Jumping Jacks. "Another cardio workout at home that might bring you back to your childhood is jumping jacks. Similar to burpees, doing jumping jacks for 10 minutes straight can burn around 100 calories. You can easily integrate jumping jacks into a circuit training that includes some of the other exercises on this page, such as burpees, jumping rope and squat jumps. With no equipment necessary, you can perform jumping jacks anywhere at any time".

  6. Squat Jumps. 

  7. Kickboxing. 

  8. Dancing. If you are dancer, that's goos enough for cardio. If you are not into dancing. You can learn any dance form which is a effective cardio session.

  9. Running the Stairs.

  10. Jogging in Place

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Joy Juss

August 10, 2020

Get Huge Arms.. (Workout by Coach Joy)

For Bigger toned Arms, Follow these exercises - 💪

■ Barbell Curl
■ E-Z Bar Biceps Curl
■ Alternating Dumbbell Curl
■ Hammer Dumbbell Curl
■ Chin-Up
■ Close-Grip Bench Press
■ Dumbbell Overhead Triceps Press
■ Lying Triceps Press

✅ INITIALLY START WITH SETS AND REPS-: 👇

🔸️ Barbell Curl
Warm up and 3 sets of 6 – 8 reps

🔸️Close-Grip Bench Press
Warm up and 3 sets of 6 – 8 reps

🔸️Dumbbell Hammer Curl
3 sets of 6 – 8 reps

🔸️Dips
3 sets of 12– 20 reps

🔸️ Lying Triceps Press
3 Sets of 6 - 8

🔹️Dumbbell Curl
2 sets of 6 – 8 reps

🔹️Dumbbell Overhead Triceps Press
2 sets of 6 – 8 reps

NOTE: You Can Increase Reps from 6 -8 to 10 - 12 as per your strength.
Start with light weights (Reps - 6 - 8) with more reps and then Use heavy weight dumbells/Weights/bars and decrease reps to 4 - 6.

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Joy Juss