FULL BODY WORKOUT
1) PUSH' UP 5 SETS 10 reps
2) PULL 'UP 5 SETS 8 reps
3) INCLINE PUSH'UP 4 SETS 10 reps
4) PLANK 2 MIN
5) DUMBBELL CURL 5 SETS 10 reps
6) CABLE ROWING 5SETS 4 reps
7) BENCH PRESS 5 SETS 2 reps
8) SQUATS 10 reps 5 SETS
IMPROVE TESTOSTERONE LEVEL--
1) EATING BANANA
2) PROTEIN AND CARBS
3) SUNLIGHT
4) DRINK WATER 5ltr
5) EXERCISE AND LIFT WEIGHT
6) INCREASE VITAMIN D INTAKE
7) EAT GINGER, GARLIC
8) SHELLFISH
9) BEANS AND NUTS
10) POMEGRANATES, OYSTER
SIMPLE WAYS TO TESTOSTERONE LEVEL BOOST
1. Maintain a balanced diet:
A well-rounded diet plays a crucial role in hormonal balance. Focus on consuming nutrient-rich, whole foods, including fruits, vegetables, whole grains, and lean proteins. Essential nutrients like protein, zinc, carbs, vitamin D, and healthy fats are especially important for testosterone production. Oysters, nuts, seeds, and oily fish like salmon are excellent choices to incorporate into your diet.
2. Get enough sleep:
Quality sleep is essential for overall health, including testosterone production. Research suggests that sleep deprivation can lead to decreased testosterone levels. Aim for 7 to 9 hours of uninterrupted sleep each night to hormone production and improve your vitality.
3. Engage in regular exercise:
Physical activity is one of the most effective ways to boost testosterone levels naturally. Engage in both resistance training and cardiovascular exercises. Weightlifting exercises and high-intensity interval training (HIIT) have been shown to be particularly beneficial for enhancing testosterone production.
4. Manage stress:
Chronic stress can lead to increased cortisol levels, which may negatively impact testosterone production. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, deep-breathing exercises, or spending time in nature. These practices can help lower cortisol levels and promote hormonal balance.
FULL BODY WORKOUT GYM AT HOME
The type of training David used for the Barbie movie cast was strength training, which is any form of exercise that increases the size and strength of your muscles.
This doesn’t have to be done using weights, it can be achieved by simply using resistance bands or even just your body weight. However, lifting weights will typically put your body under more resistance, forcing your muscles to work harder and grow bigger.
What we like about this workout is that the exercises aren’t anything too fancy or complicated, it just contains classic strength training exercises.
As mentioned, you can do almost all of these exercises at home (apart from the pull-ups), so it’s a very accessible workout.
David says to do 15 reps of each exercise and to aim to complete four to five rounds in total. Seen as we're not as fit as him, we'd aim for eight to 10 reps of each exercise and do three rounds. Ready? Barbie, let’s go party!
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Chest press
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Pull-ups
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Shoulder press
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Bicep curls
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Push-ups
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Weighted lunges
A weight bench is your best bet to perform most of these exercises correctly and safely.
If you want more Barbie movie workouts, specifically ab-orientated ones, we've also got Ryan Gosling's Barbie six-pack workout, which isn't actually as bad as you may think it
Whether you loved or weren't too keen on the Barbie movie, there’s no denying the cast looked insane.
And if you’ve been wondering how Ryan Gosling got his amazing arms, sculpted shoulders, and washboard abs, it’s all down to the help of celebrity PT David Higgins, who has now shared the exact full-body workout he used to keep the cast in tip-top shape.
Even better, you can do (almost) the above exercises at home, you’re just going to need a pair of the best dumbbells.
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