From fortifying your immune system against future cancers to reducing the risk of breast cancer, regular exercise helps protect your body. (12) Although researchers aren’t entirely sure how exercise boosts immunity, theories range from bacteria being flushed out of the body to a reduction in stress-released hormones that might increase the risk of illness. (13)
Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Supinate by turning your palm up as your arm moves back, so that your palm faces the ceiling. Move only your forearm and do not use your left hand or your legs. Pause once your right arm is fully extended, inhale, and then exhale as you bring the free weight back to the starting position.
Begin in a plank position on the forearms. Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold (back straight) for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series.
It zaps anxiety. Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn't in your head. Or, actually, it is: According to a new study from Princeton University, exercise appears to change the chemistry of the brain by causing the release of GABA, a neurotransmitter that helps quiet brain activity and minimize anxiety. The study found that people who ran regularly had a low reaction to stressful situations, even if they hadn't run in more than 24 hours.
“Push-ups are a great exercise that can be done regressively or progressively. Adding things like shoulder taps, mountain climbers, or even negatives are great ways to add more effectiveness to push-ups done without weight,” explained Septh. Similarly, Barajas mentioned a change simple as switching up your hand placements (wide, narrow, etc.) will work different parts of the muscles. 

FIT TIP: If you exercised on an empty or almost-empty stomach, you're probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.
This move here is basically starting with a regular bounce and alternating between landing with your feet apart and your feet together with each rope turn. The energy rope is a step in between the 1-pound rope and the agility rope and this movement here will really fire up the calorie burning.  Don’t worry about messing up, we're all human and we all make mistakes occasionally. Just have fun doing it and make sure to push yourself to get the body you want.
Ah, the push-up. While lunges are a unilateral exercise, push-ups are a compound exercise. Compound exercises use several muscle groups at once. This classic move engages your core, biceps, triceps, deltoids, and lower body—and that’s just to keep you stabilized. Using this many muscle groups at once causes your heart to work harder to get oxygen-rich blood to your muscles. So, in short, push-ups can also be a form of cardiovascular exercise that increases heart health.

Lie on your back with the knees bent and feet flat on the floor, approximately hip-width distance apart. Lift the left leg up so that the leg is straight and the thighs are parallel. As you exhale, keep the core engaged and lift the hips off the floor. Hold for one to two seconds, and slowly lower down to starting position. Complete 10 to 12 reps on the right side before switching to the left.
The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.

Do 75-150 minutes of aerobic exercise a week. A slow metabolism and lack of cardiovascular exercise can lead to weight gain, and this gets worse as you age. Fight unwanted flab by doing at least 75 minutes of vigorous aerobic exercise each week to rev up your body and burn calories. Activities like bike riding, walking, swimming, skiing, jogging, and rollerblading are all good options.[9]
Exercise helps people to lose and maintain weight. An exercise session burns calories and elevates metabolic rate both during exercise and then for hours after exercise is completed. It helps to preserve and build lean muscle mass. It works to suppress appetite. All of these benefits work together to make exercise vital for maintaining weight loss. 
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