Practice this on an empty stomach. The only thing that’s going to kill you is the time it takes to eat.

First, take at least ten laps around the swimming pool. Now that you have figured out the basic movements, we’re going to break down the most important exercises that you should be focusing on. Push ups are one of the most intense exercises that you can do and that will help you improve the strength of your arms and hands.

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The best way to do a push up is to simply pull your shoulders, arms and upper body straight up to the ceiling. It will take you about one to two seconds for you to fully activate your core and build up your shoulders, arms and upper body. This is the perfect exercise that you can do at home without anyone looking in on you. How can you do the push up at home? Sit on the ground with a weight belt around your body, keeping your core engaged and your hips down. Then, place your feet on the ground, on either side of your body.

You can lean back against the belt if you want to. Push your upper body straight up to the ceiling with the weight belt. Once you do this, bring your upper body back down to the ground and repeat the movement. If you are unable to complete the push up, just do a push press and put your weight on your heels. Do the push up up until you are done. Do not let your body fall on the ground or you will not be able to perform the push up again.