You will need a good sturdy chair or even a coffee table that is lower for beginners. If you don’t want to use either of those, find a step in your house or even the gutter on the road.
You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises, e.g. Monday and Thursday and progress each week as per suggestion where possible.
To really achieve amazing results ever faster, it is advised that you also choose 1 or 2 other days per week where you perform 20 minutes of continuous cardio exercise for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.
KEY: reps= repetitions, d/b= dumbbell
See Progression Table below for your week to week program for the month:
Your goal is to not plateau, so to encourage a body challenge , each week try to progress as suggested below. You will be doing two sets of each exercise thus you would end up doing two sets of 10 of each exercise. For instance you would do exactly