5 Important Facts About Body Cleansing You Don ' t Want to Miss

Body cleansing and colon cleansing are becoming more popular. Along with this, you will find more criticism about this subject, too. There are many myths about colon and body cleansing, so here are some facts to think about before you try one of these programs for yourself.

Cleansing Fact Symbol 1: Your body does need help to cleanse and take care of itself as it needs help in all body processes.

While it is true that your body is designed to cleanse and detoxify itself, this does not beggarly we should not do what we can to help it. Your body is also made to convert beta carotene into Vitamin A, but cannot if you don ' t consume foods containing real beta carotene. Notice how this works?

While your body is made to do many marvelous things, it needs your help. Here are some more examples. Your skin can clean itself by shedding old, dead skin cells, but you have to wash them off. Your body is designed to convert alcohol into water, but only so much at a time. In gospel, if you drink too much alcohol, you get alcohol poisoning. Your body is designed to burn dispensable calories, unless you eat too many on a regular basis. If this happens, your body will store lavish compounds, such as amino acids and toxins, in your fat cells, which makes them larger.

With all of your body ' s natural processes, you must take bit to help it while being careful not to overload it. Why would it be different for the body ' s cleansing process? As with all body systems, your body does what it can when it can. If the right nutrition is not available ( like the beta carotene ), or there is too much of something the body cannot process ( like too much alcohol or calories ) then your body has grief.

Cleansing Truth Figure 2: Your body must have real nutrition from unprocessed, whole foods in procession to detoxify and cleanse itself. Whole, unprocessed foods contain the type of nutrients that your body can use. The fruits and vegetables contain the phytonutrients that your body needs to stimulate the immune system and strengthen the organs, which is a necessary part of detoxification.

In addition, whole, unprocessed foods do not have chemicals and other synthetic additives that add to your body ' s toxic load. This means less charge on your system, freeing it up to do what it should be doing naturally, cleansing and detoxifying.

Cleansing Truth Figure 3: Many people will experience side effects or cleansing effects during a program. It is recurrently due to toxins being dislodged then having to travel through the body on their way out. Also, during this cleansing process, your body kills off extra pathogens such as bacteria and virus due to the better nutritional intake. This means more metabolic toxins that must travel through your lymphatic system as they find their way out.

And reason this; medical treatments generally depend upon painful treatments before you get better. This includes setting a unpropitious bone and surgeries. This doesn ' t niggard it is bad for you. This is stage you can use the recital that things sometimes must get worse before they get better.

Cleansing Detail Unit 4: Cleansing your body or doing a colon cleanse takes time. It may take many years for supererogatory weight to flock. It takes elderliness for degenerative disease to set in - thereupon the word degenerative, meaning long, slow process as the body pass down. In many cases, it takes years for a person to understanding the effects that refuse food has on their body.

So, cleansing your body will take time. One day will not be enough. Many times, we must do a program for a whole month, and then wait a couple months and do it again! This is since it takes time for your body to use the nutrition of your cleansing diet and supplements to build new, healthy cells while shedding the ancient, diseased ones.

Cleansing Fact Cipher 5: Do your research. There are thousands of programs available to use, some that cost nullity and some that can cost thousands of dollars. Know what your limitations are, what you are enthusiastic to do during a cleanse, and why you are cleansing. Read testimonials, ask around, and try them for yourself. And then have patience. Treat your body well and it will take care of you for many senescence to come.

Weight Loss For A Size Zero Figure - 3 Must Know Facts

In the latest world, weight loss is no longer a concern different to chubby women. Even women who have a Body Mass Register ( BMI ) in the average range strive to lose extra pounds. You should seldom wonder why. The present conception of beauty is a stick thin, ' size zero ' figure. Of course, as a woman you would true have heard that beauty is not skin buried, and neither is it rare to the size of your dress. You have perhaps vocal it yourself. However, while those are good things to put in words, can you deny that a ' size zero ' figure would give you that extra edge of pride and confidence in your looks? If that is the event, it is crucial that you read ahead.

1. Size Zero Or Good Health?

Researchers have found that the fascination with ' size zero ' and the extreme measures women are prepared to resort to, to achieve excessive weight loss, can lead to regrettable consequences. The choice for a lot of women out there is: ' size zero or good health ', and even ' size zero or long life '. When you go on an extreme diet to achieve or maintain a skinny figure, you run the risk of developing unsmiling osteoporosis early on in life. As it is, women are susceptible to bone problems, but this susceptibility increases manifold for women who have no body fat and underdeveloped muscles. According to researchers, some fat mass is crucial to build bone strength.

A very skinny body can even lead to anorexia, body dysmorphic disorders and bulimia. In extreme cases, these conditions can even be speculative. The last few senescence have empitic three top female models, two Uruguayan sisters and a Brazilian, die of malnutrition. They were all under 25 second childhood of age and reportedly lasting on a diet of a few pieces of fruits and vegetables a day.

2. Appreciate Your Body Type

A lot of women don ' t even have the body type to be a size zero. Perhaps you have a augmented bone structure and are naturally bigger built. If that is the situation, you have a better chance at good health and glowing, animated skin, than cramped women who have had it the life out of them for extreme weight loss. So, learn to love yourself!

3. The Right Mild of Role Models

The next time you beam a high breakneck socialite or actress like Nicole Richie or Kareena Kapoor flaunting their ' size zero ' thinness and winning stares of appetite, you would be well advised to look for other role models. Old Miss World Gul Panag has not minced words on this antecedent, " Looking thin is like being a advertisement girl for indisposition and bad health. I swear by it ' s more important to be fit than be thin and look sick. " There are other beauty queens and actresses who openly endorse this view. A lot of modeling agencies and famous fashion brands have gone as far as openly refusing acutely skinny advertisement girl applicants.

It is no longer necessary to be size zero to be a Miss Universe, characteristic on the cover of Vogue Magazine, be valued on the red carpet, or aptly be considered exquisite. Trends are changing, and it would be a lot more glamorous if you traverse to hit the apogee of the new way: be well-pleased of the way your body is, maintain a healthy weight and search better levels of fitness and health.

You are free to publish this article without any change in the content electronically, in write down, in your e - book, or on your net site, free of charge, as long as the author resource details are included.

Facts you should know – Fibromyalgia or Chronic Vitamin D Deficiency?

Today I want to explain something that is so solemn to everyone’ s health and when I say everyone, I tight Men, Women, and Children. A Health Contention that even Doctors infrequently test for. In truth it is so well undetected, that no one thinks about it.

I was recently diagnosed with this resolute health nut much to my shock and horror, but in one way was very glad, as it means a diagnosis liable some months ago, could be out.

As usual - I have put the band before the horse, let me resolve further –

About 2 second childhood ago, I liable something they call here in Australia Ross River Fever in USA they call it – Rocky Mountain Fever ( one of a bundle of viruses called arboviruses or arthropod - borne viruses ), which are spread mainly by blood - sucking insects – Mosquitoes )

I was very sick with this for about 9 months with the following symptoms –

Flu - like symptoms that inject fever, chills, headache and aches and pains in the muscles and joints plus dizziness.

Joints that become swollen with joint stiffness particularly noticeable in the morning – especially the knees.

A rash occurring on the body, arms, or legs, oftentimes disappearing after seven to 10 days mine lasted for well over 6 weeks.

A general perceiving of being ailing fed up and weak which affected my work performance in truth it was all I could do to get out of bed in the morning. – LUCKILY I work from home and am my own boss! It certainly slowed me down to less than a snails walk!

Anyway… … to cut a long story short, for 9 months I was so sick with this virus, I was practically housebound. Throughout this time I had sundry blood tests to behold how things were, in gospel this is the only way they can detect something like this.

Eventually I clawed my way back to something like semi - human. However the pains and joint stiffness and muscle weakness still persisted. After a few more tests to rule out the big nasties the Doctors diagnosed me with Fibromyalgia, as the pain, joint stiffness and muscle weakness all corresponded with 11 trigger points that people with Fibromyalgia suffer.

Caused by? Well unknown - however, they ( the Doctors ) uttered 99 % due to the Ross River.

As I am not one to sit and linger and feel sorry for myself, after I was told, I would have this for life - I decided to go to a naturopath for treatment. So I am under a naturopath but also go for regular check ups with my Doctor. They are working hand in hand to get me back to 100 %. I refuse to accept the “ Life” sentence!

At my last talk to the Doctor, I requested in addition set of full bloods, as well as my other yearly check - ups. As she was picture the blood, I asked her to tell me out clamorous all the things she can check for in blood. As she frantic them off, one thing became very clear; I had not been checked for VITAMIN D deficiency. This I requested with the other things my Doctor wanted to test for.

Guess what it came back I had an ACUTE Vitamin D deficiency! This surprised both of us! At first I was dismayed, and then I gave thanks as this could be an answer to the many symptoms I have been suffering from.

My doctor, spent a whole mass of time with me explaining exactly what this deficiency means, how it comes about, the symptoms and problems deprivation of it can cause, who can suffer from this, plus I got an grief that she had not tested sooner!

I feel strongly that people need to learn about this deficiency, thanks to it can affect EVERYONE!

So I present to you – the Vitamin D story – as liable to me by my Doctor.

Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. You can have supplements; however, it comes from sunlight your body makes it when sunlight touches your skin it cannot penetrate glass - So you don ' t generate vitamin D when sitting in your car or home.

Vitamin D prevents osteoporosis, depression, prostate cancer, breast, ovarian and colon cancer and surprisingly can even reaction diabetes and obesity ( Drug companies can ' t sell you sunlight, so there ' s no promotion of its health benefits – my addition here not my Doc’ s )

It is midpoint impossible to get adequate amounts of vitamin D from your diet and you would have to drink liters of fortified milk daily to get enough.

Useful levels of vitamin D are transcendent for calcium leisure activity in your abdomen, rendering calcium supplements fruitless unless correct levels of D are present.

Severe and chronic “ D” deficiency cannot be reversed seafaring: it takes months of vitamin D supplementation and sunlight to rebuild the body ' s bones and nervous system

Suncreens help cause this deficiency whereas they block point up to 95 % of the suns rays ( On this note, spend 20 minutes in the sun BEFORE adding sunscreen, this will give the body what it needs ) also, It is laughable to go ahead too much vitamin D in your body from sunlight pretentiousness: your body will self - tap and only trigger what it needs.

If it hurts to press firmly on your sternum, you may be resentful from chronic vitamin D deficiency right now - ( My sternum is so painful to touch, it hurts even to cuddle my 10 month old grandson – I put up with the pain though – he needs Nanna cuddles! )

Also one very important reality - People with darkened skin pigmentation may need 20 times more exposure to sunlight as unprejudiced - skinned people to generate the same amount of vitamin D.

I also wrote down a catalogue of diseases a vitamin D deficiency can cause ( thanks Dr Sue for allowing me to take notes, when you had a roomful of patients waiting to be observed )

Osteoporosis ( Gaze calcium diversion superior )

The CORRECT amount of vitamin D prevents prostate cancer, ovarian, breast and colon cancer, depression, and other related depressive diseases,

" Rickets” ( this is apparently being empirical more and more )

Vitamin D deficiency may worsen type 2 diabetes by impairing insulin production which is done by the pancreas.

Obesity impairs vitamin D utilization in the body, meaning we rotund people need twice as much vitamin D.

Vitamin D is used around the world to treat Psoriasis.

Now here is a adventure and a inducement why I got tumultuous - Chronic vitamin D deficiency is usually misdiagnosed as fibromyalgia being its symptoms are so uniform: muscle weakness, aches and pains ( memorialize I have been diagnosed as having this )

There is a lot more apparently to learn about vitamin D Deficiency - I am no medical expert, but I know one thing, this information needs to be talked about and brought to people’ s attention.

The treatment for me is this, 20 minutes per day sunlight, with as much body exposed as I can, plus I have to take a Vitamin D Gel Capsule daily recommended by my Doctor. Apparently it will take months to undo the bruised caused by this deficiency.

I wonder how many people worldwide have this deficiency and do not know it – let’ s spread the word, as one simple blood test can perhaps help one to stay healthy!

I would love to hear from you on this subject, so please comment!

Using Force Factor With Training In MMA - Force Factor Facts

When a fighter is training in MMA ( Mixed Martial Arts ), the most vital, if not crucial foundation he could have is a good nutrition. This will be his main source of his much needed strength, endurance and energy to be able to perform well in his workouts and conditioning, and more importantly, during his fights in the cage.

A well - balanced, nutritious meal will help his body sustain and recover from the astringent physical demands of the gladiator - like sport, but other options are available that a fighter can turn to help achieve and maximize his body ' s capabilities.

Many athletes turn to supplements for another benefits in nutrition, and there is a wide range eagerly available in the market offering different benefits for specific needs of the body.

However, we shall rap a new supplement that has hit the markets recently, a body - building supplement called Force Factor. When you are training in MMA, it is important to be knowledgeable about all the possible options for your body improvement.

Force Factor claims to build muscles with ease and enhance performance and stamina, resulting to a better, well - shaped physique. Nitric Oxide is available in this supplement that is why a lot of athletes, models and fitness experts upgrade Force Factor

The Harvard Championship Crew Team developed the encapsulated Force Factor formula. They wanted a health product that would support them in improving their endurance and stamina for sports. Their encapsulated formula is a safe, motive and additive free blend of amino acids that fuels production of Nitric oxide in the body, which enhances the flow of oxygen into the body ' s muscular tissues, then promoting their growth.

The user will get better stamina, strength gain and endurance, with the also benefit of mental clarity and focus - things that a fighter needs when training in MMA. This product slowly initiates its performance by motivating your organs to function appropriately. It gives you the power and energy much prerequisite for disturbance.

A fighter ' s strength training sessions becomes more effective due to the consumption of this supplement. But it is still always advisable to chew over a physician if you feel annoying by its intake. Nitric oxide which is available in the Force Factor supplement also boosts L Arginine, a natural amino acid that causes faster gash healing and promotes waste expelling activities of the kidneys, hormone and immune functions. It also has many numerous heart benefits. This Nitric oxide supplement can inasmuch as be the key to killing for all athletes and fighters training in MMA. Also, ForceFactor as a supplement is safe and non detrimental to a person ' s health. It does not contain harmful stimulants like caffeine and does not produce a anxious awareness, which would have a great negative waves on the fighter ' s health and performance.

Having vocal this about the Force Factor supplement, it is always top priority for a fighter to examine the help of a health care expert or a sports nutritionist before making decisions about supplements he wishes to consume. It is also important to do proper research about the product first, in that staying healthy is what a fighter training in MMA needs most.

Borax Facts - Making Homemade Soap

Borax is a natural, white powder, mineral of colorless crystals that dissolve in water easily. It was discovered in the dry pond beds of Tibet. Its chemical formula, Na2B407 - 10H2O, is a combination of sodium, boron, oxygen and water. It has a high alkaline structure with a pH level of 9. 3. There is diametrically opposed information, on the internet, about this mineral. It is not the same as Boric Acid, with the chemical formula, H3BO3. Boric acid is produced when Borax reacts with sulfuric, hydrochloric or other acids. Boric acid has an acid structure with a pH level of 5. 0 and a higher level of toxicity. Borax is mined in Boron, CA in the USA and is, ofttimes, considered to be safe for the environment. However, large amounts can be harmful to plants or other species so exposure to the environment should forge ahead little.

SKIN & SAFETY PRECAUTIONS

Borax has a low, acute, oral and dermal toxicity level. It does not cause skin irritation to " full-dress " skin but may cause irritation to skin with cuts or abrasions. It may cause irritation and russet with extended or prolonged contact. Borax is ill absorbed through skin. non - carcinogenic and does not accumulate in the body. It is not a skin sensitizer. It will not heal the skin, away, but replaces skin poor agents.

Ofttimes, there are no special precautions for handling. Although, with long exposure take precautions. Handgrip it with gloves, protect your eyes with goggles, cover your nose and jaws with a small face cover. Concede for proper debilitate air ventilation.

PROPERTIES

Absorbs and Eliminates Odors

Removes Sweat

Will Not Strip Natural Oils from Skin / Scalp

Inhibits Scalp Bacteria

Combats Flakiness & Itchiness

USES

Soaps, Lotions, Shampoos

Laundry Booster

Tooth Bleaching

Multipurpose Home Cleanser

Indoor / Outdoor Insecticide

De - greaser

Disinfectant

Deodorizer

MAKING HOMEMADE SOAP

Store Borax in a dry indoor bearings. Use a very small amount in your homemade soap recipes, if any at all. Whether making homemade liquid soap or bar soap you may discover it really doesn ' t need a cleaning booster.

All soap by its very nature is antibacterial. There is no need to add goods to it, to make it antibacterial. Keeping it simple and pure, without strange additives, may be your wisest choice. If it doesn ' t really add to the function of your homemade soap, then why use it at all?

On the contrary, if it does add function to your soap then only use a small amount. Some people use it for making homemade laundry soap having the function of a laundry booster. When numerous to your washing machine, when doing laundry, items can be cleanser without using bleach or bleach substitutes. Borax stabilizes lather, neutralizes, is easily available at grocery stores and is low in rate. Ask yourself, what will adding Borax do for the product I am making? What function will it turn out? This can help you decide whether or not to use it. The 20 Mule Team Borax is a brand of cleaner manufactured by the US Dial Charge.

Dr. Hulda Clark shares Borax soap recipes! Learn how to make: homemade laundry detergent, homemade dish soap, homemade liquid soap, homemade shampoo and homemade natural body products. Just follow her homemade soap recipes, carefully.

BORAX HAZARDS

CAUTION! Keep it away from children and pets.

CAUTION! It is not intended to be ingested. Inhalation of its dust may cause respiratory and skin irritations. It may cause nausea, gastrointestinal disquieted, vomiting, abdominal pain, diarrhea, headaches, drowsiness, minor sore throats, minor nose irritation or very mild lung irritation. Debilitate ventilations should be used to minimize airborne dust begetting or accumulation. In excessive dusty occupational or other settings, respirators, eye goggles and gloves may be needed.

CAUTION! The FDA banned it as a food additive and the European Chemicals Agency lists it as a substance of very high concern. For case, caviar now contains higher levels of salt to aid in prolongation. The 20 Mule Team Material Safety Data Sheet equates it to the same health hazard level as burning soda or salt. Even fare salt or incandescent soda can be hazardous when used in large amounts.

Top 5 Bodyweight Exercises to Increase your Size, Strength, and Stamina

Are you looking to shred your upper body? Do you want to develop chiseled iron like musculature in the chest, shoulders, arms, back and abs? If you’ re like most people out there, you do. I’ m not speaking about unbelievable “ can’ t scratch your own back” obesity style mass. I’ m speech about strong Adonis style mass. By now, if you have read many of my other articles, you are well aware of the importance of working your LEGS to help make this happen. Hormonal increases due to leg work INDIRECTLY improve your upper body. That being uttered, I want to take a moment now to headquarters on five exercises that Immediately affect the previously mentioned muscle groups. I’ m speaking of the following tried and tested Upper Body Bodyweight exercises:

THE TOP FIVE UPPER BODY BODYWEIGHT EXERCISES

* Pull - ups

* Chin - ups

* Push - ups

* Dips

* Leg RaisesBefore we get too far into how each of these exercises is going to carve up your physique like never before, it is important to mention a couple key concepts. These variations will change the way you look at bodyweight training and the results you get from it forever more.

Variation #1:

Each of these can be done with Higher WEIGHT! Whether you’ re booty a dumbbell between your feet, use resistance tubing, have a plate resting on your back or are using a weight belt and chain, one thing remains the same: increased resistance ( weight ) means increased results when form and intensity are maintained. The addition of resistance is a superb way to take a typical body weight exercise to a new level and roar your lean muscle growth to levels off the charts.

Variation #2:

ROM ( Range of Motion ) increase. You may be solicitation how do I increase ROM? Accomplishing this depends on the exercise. Let’ s take Push - ups for paradigm. During a standard push - up you lower your chest to the pave and press until arms are extended, name. This is an excellent movement, but what if you could drop your chest lower than hand level and further stretch the Pecs during the movement? Well, I’ ll tell you what that means. Increased ROM when performed correctly means greater muscular activation which leads to greater results.

So what do you need to make these variations happen? A collection of Pull - up, Abdominal, Engross, Push - up equipment is necessary. Better sequentially is a collection that has all of these capabilities in one saving space and money. There are a unit of options out there; so choose the best one. A good equipment can handgrip standardization and adjustability make the ROM and can shaft greater body weight. That means you can work through insanely effective ranges of motion with expanded weight.

Okay, okay! Let’ s get into what each exercise will do for you.

The Pull - up: There isn’ t much better for the Lats than the elderly fashioned Pull - up. Perhaps the only thing better are weighted Pull - ups. The overhand wide grip fully activates the Lats and develops the Cobra like back; the V - Taper that is. What’ s more is that the biceps get some good work too. If you work focus on your Range of Motion you’ ll mind a daft pump in the rear - delts after your sets as well. On the Basic Trainer you can work through an awesome ROM. The movable bar at top allows you to pull - up any more on the centerline if you like without hitting your head. You can also do a standard pull - up in the usual arcing patter. Either way, the Lats are emphatically stimulated. Beyond that you can strap on further weight if you find regular Pull - ups get to be too easy for you. Let me put it this way, if you are doing Pull - ups for reps with a total of more than 400 pounds YOU ARE Impossible! Once you gape the awesome results in your Lats you are most assuredly going to want to do the same for your Biceps and Mid Back with...

The Chin - up: You ask, “ What does this do differently than the Pull - up? ” The underhand grip recruits greater activation in the biceps and mid back. The fruition of this is bigger arms and a thicker back. Does that sound good? Well if you are looking to develop the physique mentioned at the onset of the article it should! What enhanced would you need to enhance towards that head?

A Chest to match your new back which leads us to...

The Push - up: One of the simplest and in conclusion most effective upper body exercises in existence. This is the Great Grand Daddy of Chest Development. More reps more reps more reps… That’ s what most people think of to get more results. I want to hold dear you to try adding some resistance. You can have a partner place a weight on your back or stretch a resistance band over your back and dominion the ends in your hands. Either way higher weight changes the workload. You can also increase the ROM as mentioned before.

Dips: This is the perfect exercise to work on the lower aid of the chest. It also works the triceps. As you may know, the triceps make up the larger thing of the upper arm. What does this tight? Well that instrumentality if you headquarters on the triceps you will experience a forceful increase in arm size in relatively short name of time. To speed up the results you can add some weight to the movement. Return a dumbbell between the feet or using a weight belt and clump for adding a plate will suffice. However you do it, you will feel the massive increase in work in the way of a blasted Pecs and Triceps. Also let’ s not brush off the end product Dips have on the shoulders. The good ol’ dunk also helps shape the shoulder whence adding to the V - Taper! Now if you have all of the afore mentioned results there is probably only one more thing you are looking for in your upper body... RIPPED ABS! That leads us to...

Leg Raises: Training the Abs brings up tons of debate big-league. The needed thing to conjure up is that the rectus abdominis muscles ( The Six Pack ) is under contract for pulling the ribcage towards the pelvis and vice versa. So if you are looking to develop your Six Pack can solve either movement for the results you crave. Leg Raises are a great possibility. Personally I like to start with pending from the Pull - up bar when I’ m fresh. Then as I get more fatigued I motion to the Back / Arm Rest Memoir. You can work Bent Leg or Straight Leg. Catch a weight between the feet is innumerable variation to take it to increased level. What’ s most important here is to polestar on the pelvic tilt. The pelvis needs to crunch towards the ribcage. If you are doing this correctly you will thoroughly activate the rectus abdominis and be well on your way to developing your ripped six pack.

There you have it… A catalogue of the best Basic Bodyweight exercises to become an Upper Body Adonis. But what good is a brochure? It means nonbeing if you don’ t use it and push to your absolute limits! How are you going to push to your limit? Are you going to work extra hard on your ROM or are you going to strap on supplementary weight for new resistance? Are you going to increase your intensity my decreasing your rest time between sets? All of these are great options! Use these programs to help you in advent your ripped physique goals.

Sample Workout

Standard

Push - Ups: 5× 10 - 30

Pull - Ups: 5× 5 - 20

Undecided Leg Raise: 5× 5 - 15

Chin - Ups: 5× 5 - 20

Dips: 5× 10 - 20

Knee Raises: 5× 10 - 20

These exercises are done with a 20 - 60 second rest between each set. This is a straight forward way to do the routine exercises. As mentioned previously in the article, feel free to add some weight to take it to a new level. With or without supplementary weight, if you core on solid form with good ROM and great intensity you will get results. Solid lean mass gain will settlement with this type of training and proper nutrition. If you are looking to increase your endurance and want a metabolic boost try the following Coupled Circuit Style Routine.

Banal Circuit Style

Circuit #1: ( 4 Rounds )

Pull - Ups: 4× 5 - 20

Push - Ups: 4× 10 - 30

Pending Leg Raise: 4× 5 - 15

Circuit #2: ( 4 Rounds )

Chin - Ups: 4× 5 - 20

Dips: 4× 10 - 20

Knee Raises: 4× 10 - 20

In the twin circuit you will change through each circuit with zero rest between exercises and only 60 seconds of rest between each round.