Flame Rising Fitness

Cable Pull Through

Attach a cable on a squat rack and stand a few feet away from it. Lean forward, bend your knees and push your butt back while pulling the cable between your legs. This move will stretch your hips, hamstrings, glutes and arms.

Drinking too much alcohol can raise the blood pressure to unhealthy levels. It is best to limit drinks to two a day for men.

Seated Knee Pull Ins

Sit on the edge of a chair or bench, grasp sides and lean slightly. Exhale as pull your knees towards you while moving your torso towards them. Inhale as you lower your feet.

Standing Hamstring Stretch

Stand tall with feet few inches apart from each other with toes lifted on one foot. Bend one knee slightly and lean forward from your hips. You should feel a mild pull gradually spread through the back of your leg.

Handstand Pushup

Start with a handstand position getting as low as you can with body straight up. You can use a wall to stabilize your feet as you do it. This is an extreme upper-body and core workout.

Strawberry Chia High Protein Bowl

Blender some strawberry, pineapple, banana, chia seeds, almonds and milk until smooth and creamy. Garnish the smoothie with some sliced banana or carrots afterwards. All ingredients are excellent sources of protein.

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Lying Quad Stretch

Lie on one side and pull your right foot toward your butt. Hold onto your ankle for thirty seconds to two minutes. Switch sides and repeat.

Side Plank with Knee Drive

Start with a side plank with your elbows underneath your shoulder. Bring one knee up to your chest and hold for a second then slowly return to starting position. Do five to ten repetitions for each leg.

Preacher Curls

Position your self in a preacher bench with a barbell on hands. Slowly lower the bar until arms are fully extended then exhale as you curl up the barbell up to shoulder height. Do 15 to 20 repetitions.

Weighted Sit Ups

Adding weights to your normal sit ups give you better muscle strength and muscle growth. It also provides more challenge and intensity to your usual sit ups. You can use weighted plates, medicine ball or even dumbbells.