Warm up exercise 4th session

Squats

How to do: stand with your feet shoulder width apart and your arms stretched forward and then lower your body until your thighs are parallel with the floor.

Your knees should be extended in the same direction as your toes. Return to the start position and do the next rep.

This works the thighs, hips buttocks, quads, hamstrings and lower body

Breathing will be normal for this exercise. If you are beginner then start with 15 repetitions for each set and complete with 3 set.

Starting few days (3-4days) you may feel muscle pain but nothing to worry about it, you can do soft massage on your thighs for relief.

  

Prone Triceps push ups

How to do: Lie on your stomach with your hands underneath your shoulders and your elbows bent.

Slightly raise your chest up by pushing the floor by your hand and then go back to the start position.

Breathing will be normal for this exercise. This is the beginner triceps exercise. Start with 10 repetitions for each set and complete with 3 set.

Benefits:

Squats help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. Therefore, squats can actually help you improve both your upper and lower body strength.

Prone Push ups tones your chest, shoulders, forearms, upper arms, and wrists