If you are not completely worn out, you are not pushing it hard enough. So make sure to push yourself as hard as possible while keeping proper form the entire time. If your form starts to suffer, that’s a clear sign that you should back off, recover a bit, then go at it again. Just don’t give up.
1. Air squats
Bodyweight squats are wonderful multi-joint exercises target almost every muscle in your lower body. They are also key for boosting endurance, especially if you are doing any type of running, biking, and swimming.
Begin by standing with your feet a little wider than hip-width apart, toes should be slightly turned out, with the arms resting at your sides. Next, while bracing your core and pulling your shoulder blades in towards each other, start squatting by bending your knees slowly while putting most of your bodyweight onto your heels.
Make sure to keep your knees aligned over your ankles and back straight the entire time. As soon as you reach the bottom of the squat, press back up through the heel and return to standing position. Do this exercise slowly and gradually at first, but as you master proper form, be sure speed it up to boost the cardiovascular activity and burn some mad calories during this exercise.
2. Spiderman Plank Crunch
This awesome exercise will not only raise your heart rate through the roof, but it will also test your core strength and balance to the breaking point.