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Adam Maronde, performance manager at the Mayo Clinic in Minneapolis, says a fresh workout doesn’t require new equipment. Small changes such as varying repetitions or adding isometric holds to your exercises can make your old routine feel new. Here, he provides four separate workouts—ones for the upper body, lower body and core, as well as an interval workout for cardio. Perform these throughout the week or string them together for a full-body workout.
Complete three rounds. Use the stretches as recovery time between exercises. Rest 60 to 90 seconds between rounds.Stand in an open doorway. Raise each arm up to the side, bent at 90-degrees with palms forward resting on the door frames. Step forward with one foot until you feel a stretch in your shoulders and chest without leaning forward. Hold for 20 seconds and switch sides.
الأقصي يستنجد بأحرار العالم المسلمون والمسيحيون في خندق واحد في القدس كلنا مع القدس مع الأقصي وكنائسه ياريت الكنائس تستنجد هي الأخري بمن له دور في الضغط علي صانعي القرار الأمريكيين والأوروبيين لعدم طمث هويتنا ومقدساتنا وما يخططه الإحتلال من تهويد وقتل وتهجير وتشريد
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