CHEST + SHOULDERS + TRICEPS & CORE

DAY 1 WORKOUT REPS SETS / ROUNDS REST
Warm-up 2 min Steps, 15 BW squat, 5 lunges, 10 forward leg swing, 10 side leg swing, 10-20 push ups, 10 spider steps 5-10 minutes 2 rounds 30-60 seconds
Circuit 1x2 B.B overhead press 10 2 rounds 30-60 seconds
(Power / strength) Barbell chest press 10 2 rounds 30-60 seconds
Push ups (on the knuckle) 10 2 rounds 30-60 seconds
Push down 10 2 rounds 30-60 seconds
Alternate leg 10 2 rounds 30-60 seconds
Raise 10 2 rounds 30-60 seconds
Cardio Stutter steps 1m 2 rounds 30-60 seconds
Circuit 2x2 Incline Db flys 15 2 rounds 30-60 seconds
DB lateral/front raise 15 2 rounds 30-60 seconds
Triceps scull crusher 15 2 rounds 30-60 seconds
Lower back extension / Superman 15 2 rounds 30-60 seconds
Static Stretching 2 rounds Finished!

BACK + BICEPS & CORE

DAY 2 WORKOUT REPS SETS / ROUNDS REST
Warm-up 2 min Steps, 15 BW squat, 5 lunges, 10 forward leg swing, 10 side leg swing, 10-20 push ups, 10 spider steps 5-10 minutes 2 rounds 30-60 seconds
Circuit 1x2 Deadlift 10 2 rounds 30-60 seconds
(Power / strength) Lat pull down 10 2 rounds 30-60 seconds
seconds Biceps Curl 10 2 rounds 30-60 seconds
Cardio 3 min reverse walking on treadmill (3-4 pace) 1m 2 rounds 30-60 seconds
Circuit 2x2 Seated row 15 2 rounds 30-60 seconds
Db shrugs 15 2 rounds 30-60 seconds
Dumbbell Hammer curl 15 2 rounds 30-60 seconds
Alt. V-ups 15 2 rounds 30-60 seconds
Butterfly crunch 15 2 rounds 30-60 seconds
Side plank 15 2 rounds 30-60 seconds
Reciprocal reach 15 2 rounds 30-60 seconds
Static Stretching Finished!

LEGS & CORE

DAY 4 WORKOUT REPS SETS / ROUNDS REST
Warm-up 2 min Steps, 15 BW squat, 5 lunges, 10 forward leg swing, 10 side leg swing, 10-20 push ups, 10 spider steps 5-10 minutes 2 rounds 30-60 seconds
Circuit 1x2 Wall sit 20s 2 rounds 30-60 seconds
(Power / strength) Dumbbell front squat 10 2 rounds 30-60 seconds
Reverse lunges with Dumbbell Each leg 10 2 rounds 30-60 seconds
Circuit 2x3 Hamstring curl 15 2 rounds 30-60 seconds
(Isolation) Db Sumo squat 15 2 rounds 30-60 seconds
Calf raise on step /3 dimensions (10 reps toes pointed, 10 reps toes outside wide ‘V’ shape, 10 reps normal feet straight) 30 2 rounds 30-60 seconds
Cardio 3 min elliptical 3Min 2 rounds 30-60 seconds
Abs Side plank 30 2 rounds 30-60 seconds
Reverse crunches 15 2 rounds 30-60 seconds
Plank 1Min 2 rounds 30-60 seconds
Superman 15 2 rounds 30-60 seconds
Static Stretching Finished!

30 MINUTES INTERVAL CARDIO

NAME OF EXERCISE MHR
5-10 min. dynamic stretching
30 min Treadmill interval cardio
Note: There are 3 levels.
Level 1 - easy resistance – speed 5 – MHR 60% - 130 bpm 130 bpm each respectively
Level 2 – moderate resistance – speed 7 – MHR 70% - 140 bpm 140 bpm each respectively
Level 3 – difficult resistance – speed 9 – MHR 80% - 160 bpm 160 bpm each respectively
• 1-2 minutes Level 1
• 3-5 minutes Level 2
• 6-9 minutes Level 3
• 13-15 minutes Level 2
• 16-18 minutes Level 3
• 19-21 minutes Level 1
• 22-24 minutes Level 2
• 25-27 minutes Level 3
• 28-30 minutes Level 1
Stretching 5m
DAY 5 - BEGINNER YOGA
Introduction to concepts of Ujjayi breath and Drishti (focus) through the practice – 2 minutes
Sitting warm-up (in preparation for Lotus pose) – 10 minutes:
- main energy bundles’ massage
- ears massage, neck warm-up and stretch, shoulders rotations
- stretch of the sides of the body, rotations backwards
- Marichi’s pose (torso rotation)
- Half Lord of the Fishes pose (torso rotation with bent legs) Main part
– 30 minutes: - Cat / cow sequence
- Preparation for Downward facing dog
- Light core work
- Preparation for Sun Salutations
- Warrior I
- Warrior II
Climax asana – Extended triangle pose (posture correction)
Slow-down – 5 minutes
- Downward facing dog (Abdo work)
- Puppy pose (Abdo work)
Corpse pose – 3 minutes