Move and Groove

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1- Quiz to test how flexible are you. Start to test before witnessing your progress
2- pick your music. headphone on
3- follow the practice
4- Dance to the music you like

Minimum Physical Activity Adult Dosage

per Physical Activity Guidelines for Americans

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Simplicity eases up consistency and guarantees your body health.
USing these moves are enouph to keep you healthy. and if you want to go to next level and tune up or shape your mulse is you choice but to be healthy you do not need to be hard on yourself.
we put three choice of each category you can pick one or each one every week and see ..... Yoga- and resitend traing , endurance ....
you can always challenge yourself we adding up the sets

Quick Tip: Test Your Exercise Intensity

When you’re being active, just try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.

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and endurance exercise .gift

https://www.verywellfit.com/do-these-10-yoga-poses-every-day-to-feel-great-3567179

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Advanced endurance

4 Quick Exercises For Toning Your Entire Body

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1. The Double Take. Holding a dumbbell in each hand, stand with your feet hip-width apart. Lift the dumbbells to shoulder-height to complete a biceps curl, palms facing each other. At the top of the curl, press the dumbbells overhead until your arms are completely straight. Slowly lower the dumbbells behind your head, keeping your elbows as close together as possible. Pause for a second, then press dumbbells back overhead and lower to shoulder-height. Slowly lower them back down to your thighs. Repeat for one minute. Feel the burn in your triceps!

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2. The Mountain Climber. This move tones your core, arms, and butt. Get in plank position with your shoulders over your hands, keeping your legs straight. Bring one knee quickly into your chest before bringing it straight out behind you again to starting position. As soon as your leg is straight, bring the opposite knee into your chest. Repeat for one minute straight!

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3. The Knee-Up. Again, start by standing with your feet hip-width apart. Position your left foot a couple of feet behind you, then lean your chest toward the floor. Quickly bring your left knee toward your chest, and then extend it back again to tap the floor. Repeat for one minute; then switch legs and repeat for one minute on the other side. Do three sets.

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4. The Jackknife. This move is meant for full-body toning. Lie on the floor, legs straight, both hands gripping one side of a dumbbell with arms straight and overhead. Bring your head, shoulders, and straightened arms up and over while simultaneously lifting your straightened legs. Your dumbbell and toes will meet over your belly button. Lower yourself back to starting position on the floor. Repeat for 30 seconds. Do three sets.