No Excuses Gymless Exercise


Exercise is extremely important for both mental and physical health. Exercise has the ability to increase your mental capability for handling stress. During exercise, your brain will produce BDNF (Brain-Derived Neurotrophic Factor) and Endorphines.
BDNF is a biological link between thought emotions and movement, it has been called “miracle grow” for the mind. It improves the function of neurons while encouraging their growth and protecting them from natural cell death. This growth can help clear the mind leading to easier decision making and faster learning.
Endorphins are associated with the minimization of discomfort, blocking pain and feeling pleasures. These chemicals are the reason exercising can leave you feeling so good. The are also addictive. Exercise also boosts dopamine storage and triggers dopamine receptors. With that, motivation, willpower, and focus increase. It can also boost nurepronephrine and serotonin which can aid is the battle against depression and anxiety.
You don’t need to be an Olympic athlete to reap these benefits, you simply have to start. This fitness challenge is made up of basic exercises that anyone can do. Try it a few times a week and you will see progress physically and mentally.
Jumping Jacks
Jumping Jacks are one of the most basic and most popular calisthenic exercises. They are perfect for interval training. Jumping Jacks are a quick way to warm up your body and elevated your heart rate before or during strength training. 
Jumping jacks provide a full-body workout because you engage all of your large muscle groups. Breathing deeply during the exercise will engage your core so that you will also target your abdominal muscles. There are many Jack variations.
To do a basic jumping jack:
  1. Start with your feet together and your arms at your side
  2. Open your legs and bring up your arms in one swift motion
  3. Return to starting position and repeat in succession


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