Nature training schedule 

Exercises take about 30 minutes to go through. You start with carpet exercises then the rest and finally stretch exercises. About 35 exercises. Run about 3 x 10 repetitions or as many as you can on all exercises. My role model is a 104 year old bodybuilder.

1. Prostate juke. On carpet, supine position. Lie on your back heels in the floor bent knees. Make a bridge and flutter your knees while itching upwards. Exercise good for the prostate 😊. See exercise picture.

2. Sit-ups on the carpet.

3. Plank on carpet.

4. Push-ups with bent knees on the mat or normal if you strong.

5. Laying on stomach then push and stretch back upwards on the carpet.

6. The aircraft on its stomach with a mat. See exercise picture.

7. Peeing dog. See exercise picture.😊

8. Lying on your back and standing with straight arms, shrug your shoulders. (good for the back).

9. Hanging in the arms from bar. Leg-knee bends.

10. Neck up pulls with bar from pull bar.

11. Fat burning sit-ups with legs at an angle feet together on the floor 30x3 reps.

12. Stretch your back hanging on a bar.

13. Arm chest pull with weights sitting on the floor machine with rope and over head pull bar down over shoulder exercise.

14. Bench press.

15. Dumbbells or barbell with weights biceps exercise.

16. Sitting on a chair and straight legs zigzag (abdominal exercise).

17. Dumbbells arms to the side lift stretch and also lift up over the head sitting.

18. Dumbbells karate beat.

19. Laying on belly and leg back thigh and  front thigh machine leg curl.

20. Squats with dumbbells or weights. Also thigh exercise.

21. Walk penguins on your heels and pinch just over 50 meters. See exercise picture.

22. Toe bend and the whole foot.

23. Dumbbell over behind the head.

24. T-balance exercise stand on one leg the other forward close your eyes hold the balance. Stretch your arms out as T. See exercise picture.

25. Balance exercise look and close your eyes on a straight leg, bend the other leg stretch the thigh and hold the foot. Stand and balance on one leg.

26. Leg stretch straight leg pull in toe. Legs about 1.20 cm high (type a bench).

27. Bent legs stretch out the thigh.

28. Straight arm stretch your chest against the wall.

39. Bent arm pull at the elbow against the chest (stretch).

30. Arms and back bent towards the feet zigzag. Legs apart.

31. Arm pendulum exercise straight and curved back.

32. Stretch the waders on the legs against the support.

33. Sitting on the chair leg and knees at an angle. Put up to the other leg stretch.

34. Spin your feet.