Day 6: Plank hold, body weight squats, lateral deltoid raise.

Plank hold

In the starting position, you should lie on your stomach with your forearms on the floor pointing straight forward. The feet should be together and touching (not more than 1 inch apart) and the spine in a neutral position. The lift your body on the forearms and toes as you keep the body as straight as possible. Maintain the position as much as you can: 60 seconds in the beginning, then increase the time with 30 seconds each time you do the exercise. The exercise works the abs.

Body weight squats

Stand with your feet wider than shoulder width apart and the toes pointing forward. When you inhale, you should slowly lower your body, bending it slightly at your hips. Keep the weight on your feet and the back as straight as possible. When you exhale, straighten the legs and come to the start position. The exercise works the quads and the gluts.

Lateral deltoid raise

In the starting position you should stand with your feet slightly apart, your back should be straight and the arms hanging on the side of the body. Hold a dumbbell in each hand (palm facing inward).When you exhale, raise the dumbbells at your sides until shoulder level, while the elbows are slightly bent. When you inhale, you should lower slowly the arms to the starting position. The exercise works the shoulders.

By now you probably asked why am I telling you how to do the exercises but never tell you how many calories the exercises burn. I will explain in the next blog everything about strength and cardio exercises and how many calories they burn.