I'm currently trying to slow my metabolism down to build some fat and with any luck a wee bit of the ol' definition. Here's what I do, every single day:
Wake up:
Do a warm up
15 knee press ups
15 situps
20 wide squats
20 roll up crunches
This will make you hungry as honeysuckle, so have breakfast.
Noon:
Have a walk (Jog if you have anywhere to jog around)
Have a snack like an apple or something.
Before lunch:
Warm up exercises
Forward and side reaches, 4 reps each (Just to confirm, a rep is one on each side, so left then right = one rep)
Floor and / or shoulder bridge for thirty seconds
10 Knee press ups
12 slow leg extensions
12 side crunches
20 squats
Then have a sandwich, some fruit and a drink like water or juice. I make a fruit smoothie and have a glass of full fat milk and have a lean beef sandwich, which has a lot of protein.
Before dinner (This is the longest one!):
Have a long walk or jog
Floor bridge for 30 seconds
8 squats
Front step 16 reps
8 knee press ups
8 roll up crunches
Shoulder bridge for 30 seconds
Slow leg extension for 12 reps
15 wide squats
Shoulder bridge for 15 seconds
Front step for 5 reps
Side lunge for 5 reps
10 sit ups
10 push ups
15 side crunches
This will make you REALLY ******* hungry, so have dinner with juice and fruit and yadda yadda.
Don't worry if you can't do all of it, I've been doing this for a while now and it's still hard. I began with smaller amounts, because the first time I tried I puked and passed out in my bathroom from exertion. Try not to miss a day, get into a routine. I work from home so it's OK for me, but if you have school or work then you could just do the morning one and the last one. I'll try to answer any questions you have
!!