Kool Kurl.

Nia is a contemporary form of mind-body exercise which include a moderate level aerobic activity.

The perfect exercise for older adults with joints pain

When a muscle need to generate a lot of force such as a muscle up or a weighted squat we use a high energy system called creatine phosphate. we use this energy when we work with an intensity of 95% or more

This energy is very fast to recover, between 30sec and 5minutes. this is the resting time you should take when you are training strength and explosively.

How to make a joint to move more freely ?
WARM-UP

How to make a joint stronger ?
WORK OUT

Core training

Warm-Up

- Push-up - x15
- Squat - x15
- Plank - 45 sec

Repeat X2

Round 1 :
- L-Sit hold - Max
- Toes to the bar - x8
- Hanging Leg Raise - x10
- Hanging Corner Raise - x10 each

Repeat X3

Round 2 :
- Mountain Climber - 45 sec
- Plank open/close - 45 sec
- V-ups - 12x
- Boat hold - 45 sec
- Russian twist - 45 sec

Back and biceps workout

Warm-up
- Jumping jack
- Mountain Climber
- Plank Hold

Repeat 2x

Round 1 :
- Barbell deadlift
- Bent over rows
- 1 arm assisted pull-up
- Commando Pull-up

Repeat 3x

Round 2 :
- Single arm DB rows
- Bar Curl
- Barbell curl
- Australian Pull-Ups

Repeat 3x

Routine of the day.
Back & Biceps

Stay positive