BILLY AND JACK

WORKOUTS by BILLY AND JACK (2 ex-Action-man)
While whe love belonging to a gym for the social interaction and the latest and greatest in fitness equipment, but sometimes whe make at home the gym!
anytime, anywhere – from your living room floor in front of the TV, to your room.. The only equipment you need is yourself – meaning NO EXCUSES

Supine Reverse Crunches
Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down
Exhale, and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head. Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly.

WORKOUTS by BILLY AND JACK

Best Move for Your Triceps: The Chair Dip
How to do it: 
1. Sit in a chair, holding on to the edge with both hands, knuckles pointing forward. Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair.

2. Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two. Make sure your arms (not your feet) are supporting y

our weight throughout the motion. Repeat 12 times