30 Minutes, 28 Days, Killer results.

#Work hard, Play hard.

30 Minutes, 28 Days, Killer results.

 Before we head on, make sure you have a proper diet.
 Switch up your routine for the ultimate full body circuit workout. From a wide variety of workouts we  bring you the top 10 hardcore workouts. Combine all 10 exercise for the ultimate body result.

.Biceps, Dumbbell Incline Curl.

5-6 min daily without a break.

1. Sit-down on a incline bench with dumbbell held on both arms, make sure to place hand near your chest with both of your hands facing forward.
2. Before you start take a long breath and hold it, cult the weight forward remember to use only your forearms, continue the process until dumb-bells are at your shoulder level and wait for a second at the same position.
3. keep on doing bringing the dumb-bells forward and backward while you breath in. 
4. repeat for 5 to 6 min.

. Chest, Neutral-Grip Dumbbell Bench Press.

1. Take dumb-bells in your both hands and lay down on a flat bench, make sure your legs are perpendicular to the ground and your arms perpendicular to your shoulder.
2. Maintain neutral grip and begin the process with your palms side by side facing each other.

Force the dumb-bells to the sky and work your way through

 Descend your arms to your chest. Repeat the process several times for better results.

.Rotational Chop

1. Attach a cable to high quality pulley.Face your side towards the machine and begin in a half-kneeling position,your inside foot on the floor with you leg almost straight and your outside foot bend.
2. Pull the cable towards the chest and again towards your belly and vice-versa.
3. Turn your body away from the machine but your feet must be on one spot.
4. Repeat this exercise of 5 mins for better result but don,t forget to breath in and out. 

.Weighted pull up,s

1.Attach a weight to your dip of your belly and make sure it is attached properly other wise it could cause a serious injury.

2.Garb the pull-up bar with your hands and pull your body upwards and then realize your body downwards .

3.Make sure to inhale before going up and exhale after coming down.

4.Four sets and 4 rests.Each set for 90 sec.

.Overhead-press

The over-head press is a weight training exercise in which weight is pressed upward from the shoulders.

1.Take a set of 10 pounds each dumb-bells.

2.Press dumb-bells upward right upward from the shoulders until the arms are locked out over-head.

3.Wait for sec after each repetitions. 

4.For better result,make sure not to stop inhaling while doing exercise and take rest for 10 sec after each set.

.Leg press

Leg press is a professional exercise which target your abs and leg,this is one of the exercise which is liked by many professional and they believe that it is best to target your lower abs.

1.Use a leg press machine,lay down in it and place your legs on the platform.

2.Hold the bars and lift the weight using your feet.

3.Push away the platform from your legs until they are fully extended.

4.When you inhale,lower your legs until 90-degree angel is perfectly made

5.Exhale out and repeat the exercise again.

Always make sure that the weight is locked to avoid injury and rest for 10 sec between the rep for better result.

.Crunches

Crunches are the best exercise which target your whole abs and transform your body into sexy abs and the best thing is that it does not require any machine.

1.Lie on your back,with your knew bend and feet flat on floor.

2.Place your hand behind your head and hold your elbows out to the side to built pressure on your abs.

3.Lift your backbone from the ground and exhale.

4.Go back down again and inhale.

5.The thing you should keep in your mind is that all crunches should be done slowly for best result.

Do 10 rep and wait for 10 sec in each set.

.Push-ups

One of my favourite exercise is push ups because they give killer results and best for weight-loss because it target your whole body.

1.Lift your body with your hands and straighten your body on the floor.Make sure your hands and feet must be straight.

2.Keep your spine straight and push your self in.Then up.

3.Repeat it more than 10 times and take rest of 15 sec between each set.

Push-up is not to touch your head with floor but to touch your chest with the floor.

.Skipping and Running

Skipping is one off the coolest exercise of all time.It boasts your body and target whole body but when it is added with running it benefits your body.

1.Take a skipping rope,hold it gently.

2.Next jump over it and move 10 steps backwards furiously.

3.Now move 10 steps while skipping.

4.Repeat these rep as much as you can but take 10 sec break in between.

Inhale and exhale as much as you during exercise.

. Bent over Two-Arm

This exercise target your mid back muscle and is used by professional not recommended for the amature.

1.Stand over a T-bar.

2.Gently hold the bar with your palm.

3.Lift the bar by using your hips and legs and rise to the standing position. 

4.Inhale before lifting and exhale after completion.

*This  Blog Is Written By Tasneem Bangash ( President Of Board )