For All Weight Loss, gain and body building

Weight Loss: Lunges :   There are many variations to the lunge, but the plain Jane forward lunge is still very effective for  weight loss , as it works multiple muscles at once (think: gluts, quads, and hamstrings) for max calorie burn. Get ready to move those short-shorts to the front of your closet. Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg. Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle. Pause, then bring your right leg home to start. Now do the other side by stepping forward with your left leg. Repeat 10 times on each side. Do a total of 3 sets. Burpees: This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you're building lots of lean muscle. Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and l