Take a Break

Now, your calf and hamstrings are ready for some specific use. You can start off with high knee lifts. You need to keep your back very straight and lift your knees alternatively up to your chest. You need to be on your toes when you do this. You also need to keep moving slightly. After about fifteen reps, you need to d back kicks. You need to lift your heel backward and gently hit your buttock. Repeat this for about fifteen times and repeat both for three sets.

Take a three-minute break and do another jog for fifteen minutes. Follow this up immediately with fifteen push-ups. If you are not able to do fifteen at a time, do it as five times for three sets. By the end of it, you will be pretty tired and burnt out. You will now need to do some stretching to keep your calf muscles and hamstrings from stiffening and help you achieve the same efficiency the next day.

You will need to sit on the floor with your legs stretched forward. You will need to lean forward and touch your toes. Your head must try to touch your knee. Repeat this for about five to ten times. Now stand up and bend down and touch your toes with a straight back and knee. Finish it all off with about fifty crunches for your abdomen followed by lying own flat on your back and closing your eyes for fifteen minutes. All the fat in your body will be gone within a year.