1. push-up, this simple movement will improve your pectorals (chest) muscles, triceps, and deltoids (shoulder)
2. pull-up & chin-up, this breath taking movement very good for your shoulder, abdominal, biceps, and chest
3. sit-up, leg raise, crunch, and reverse crunch for a better abdominal muscle
4. squats and jumping jacks (aka skot jump in indo), this is what you need for lower body, for a better thighs, hamstring, and quadriceps.
for the pictures of these movement, you can check these out at mbah google
and my advice is always keep do cardio (walking, running, cycling, swimming) to keep your calories intake < outtake
horas! for a better quality of life
