Two effective exercises for the butt and rear upper leg muscles, or glutes and hamstrings, are dead lifts and hip-thrusters. In order to perform a dead lift, stand with feet hip-width apart, with knees slightly bent. Contract (shorten) the upper back muscles and hinge forward from the hips, bending only as far as possible so that the hamstrings begin to stretch. Contract glutes, and return to standing.
Bodyweight exercises are exercises that do not require free weights; your own weight provides the resistance for the movement. Regardless of age, strength, or experience level, everyone can do it-and everyone can benefit from this type of fitness programming. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.
What do you love to do that is active? When you were a kid, what were your favorite activities?Answering these questions can help put some passion in your workouts. I used to love bike riding as a kid. As an adult, I pursued it again. I signed up for a race for a great cause, (MS) got fitted properly for a good racing bike and got all the gear to go with it. I trained with others and had a great time accomplising my goal. At the gym, I really liked heavy weight training. I got a trainer and learned how to properly lift and gradually got stronger.
We all know that health and fitness should be a top priority in your life no matter what. After all, you only have one body and the better care you take of it now, the better off you‘ll be later in life.
I have heavily updated the bodyweight workout program PDF, which is totally free! It now includes a remedial program. The books also includes strength training and bodybuilding programs for beginners, intermediate athletes, and advanced athletes. Training tactics are also detailed at the end.