'10 Days to Total-Body Fitness Day 1: Strength To move more weight and improve muscle definition, this dumbbell workout focuses on the body\'s most fundamental motions: squatting, lunging, pushing, and pulling. You\'re done in 30 minutes.WARM-UPPerform two rounds of the following without resting.Toy Soldiers Stand holding arms straight in front of you, palms down. Step forward and kick right leg to touch left palm, knee locked. Repeat with left leg for one rep. Do 10 reps. Day 2: Light Endurance This is an easier day — your goal is to strengthen the lungs and increase blood flow to muscles to speed recovery from yesterday\'s lifting. Resist the temptation to push or add extra minutes to the workout. Day 3: Strength & Speed Today\'s session is equipment-free and can be done anywhere. The dynamic warm-up will prime you for an intense workout: Part A is a strength circuit that gets the heart racing; targets the chest, abs, and legs; and acts as a warm-up for Part B, a series of all-out sprints to build lung capacity (your VO2 max) and sharpen your reaction time. Day 4: Mobility This entire day is dedicated to active recovery. That means exercises designed to keep you flexible, functional, and injury-free. You\'ll start on the foam roller, one of the most effective ways to loosen tight muscles and the tissues that connect tendons and ligaments to bone. Then you\'ll do four exercises that stretch and strengthen the back muscles (hammered by the previous days\' regimens), 5: Strength & Power This two-part workout covers the essential movements for functional strength — pushing, pulling, squatting, hinging — and adds powertraining to the mix. Explosive exercises like swings, box jumps, and sprints on the rower require the body\'s largest muscles to fire fast and in concert. They increase muscle size, boost performance, and raise the body\'s metabolic rate, to get you leaner. 6: Long Endurance Training over long distances at a lower exertion level has proved to burn calories and increase aerobic capacity without draining your energy stores or stressing muscles. That means you build endurance and burn fat — and you don\'t have to have days of recovery time before you can train again. Your body needs these long, slow days to be able to crush the all-out ones. 7: Recovery This means relax — really. Foam roll, stretch, get a massage. Do not go for long, taxing walks, attempt strenuous chores, or play a pickup ball game. If you\'re doing it right, you\'ll need (and want) the rest. You may feel a little banged up, particularly if you\'re making a comeback from the couch. While your muscles may not be used to these efforts (or these kinds of varied efforts, if you\'re a one-sport athlete), 8: Strength The first time you did this workout, you started with high volume (16 reps per movement on Day 1) to set in muscle memory for the exercises. Now, for your second time, go up in weight and down in reps. Dumbbells should be two to five pounds heavier, and do 12 reps per exercise — a quantity that\'s geared more toward building muscle mass. 9: Light Endurance Increase workout time by 10 to 15 percent from Day 2 times, as we outline below. Continue to ramp up intensity in the same gradual way. WARM-UP Perform each exercise for 30 seconds; repeat once. High knees Lift one knee, then the other, as high as you can, staying light on toes. Imagine doing a crunch each time you bring knee toward chest. Butt kicks Kick one heel, then the other, back toward butt; keep torso upright and shoulders down. 10: Strength & Speed Add two minutes to Part A — now you\'re going for as many rounds as possible in 12 minutes. For the sprints, increase from 20 to 25 strides at the top of each minute, and make the first two bouts easy, the next three moderate, and the final five all-out intense. Fore more video please subscribe this channel Enjoy and stay connected with us!! Subscribe to Best Tips Channel for unlimited entertainment https://www.youtube.com/channel/UC6zTXCmzlxixJS8UyKHr2aw Circle us on G+ https://plus.google.com/b/110926696305298800191/ Like us on Facebook https://www.facebook.com/Best-Tips-663564260457986/?skip_nax_wizard=true Find us on https://www.pinterest.com/besttips24/ 10 Days to Total-Body Fitness | 10 Days |Total-Body |Days |Fitness |'
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