توضیحات:

Six days a week for six weeks, you'll alternate between two series of exercises, increasing the amount of work you do each week. (The first few days will take twenty minutes, tops.) When you complete the six-week cycle, repeat it, but with a few changes: Try doing everything with a weight vest, elevate your feet for all push-ups, or turn your squat thrusts into full burpees. Anything that varies the style of exercise or the intensity of your effort will keep you from falling into a rut. Best part is you don't need a gym membership or even weights. Just a pull-up bar. And maybe a little privacy.
GIF animated pictures included