PrayFit by Jimmy Peña

Author:Jimmy Peña
Language: dan
Format: epub
Publisher: Regal From Gospel Light

Before you begin the exercises, warm up by walking or jogging in place for three to five minutes.

New Exercise of the Week

Plyo Push-Up

Focus: Lower chest, shoulders, back, abs

Get into a push-up position with your body in a straight line, feet together, hands wider than shoulder width apart and your eyes focused on the floor. Explode yourself up to full arm extension, allowing your hands to leave the floor. Catch yourself with your hands on the floor, decelerate yourself to the start and repeat. Don’t bounce your chest off the floor, but rather start each rep when your chest is an inch or so away from it.

Firm Believer

Time to build some power. Again, we’re providing a fresh spin on the push-up. With the power push-up, you’ll aim to generate enough power through the ascent that your hands leave the floor on each rep. This works your overall pectoral complex but emphasizes your fast-twitch muscles, helping you build power and speed in this area. As with the standard push-up, it also places a heavy burden on your core as it works to maintain a rigid spine during each explosive rep. On the jump squat, you’re working the same general principle. You will find that by combining these two into the same routine, you are left gasping for air—in a good way.

Food Byte

Speeding through meals is an American tradition that needs to stop. Eating too quickly can lead to stomach discomfort, excessive calorie intake and weight gain. Take your time, enjoy your food (and hopefully, some company) and you’ll feel more satisfied.

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