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  • Fitness Exercises

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    Keerthi Elangovan
    16 views11 pages
    The document outlines an exercise routine involving exercises that target the abs, back, core, obliques, glutes, and thighs. The routine includes compound exercises like crunches and planks held for 20 seconds, as well as isolation exercises like leg lifts and hip rotations. Each exercise is to be performed for 20 repetitions over 3 sets. Stretching exercises are also included to be performed at the end.

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    The document outlines an exercise routine involving exercises that target the abs, back, core, obliques, glutes, and thighs. The routine includes compound exercises like crunches and planks held for 20 seconds, as well as isolation exercises like leg lifts and hip rotations. Each exercise is to be performed for 20 repetitions over 3 sets. Stretching exercises are also included to be performed at the end.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    16 views11 pages

    Fitness Exercises

    Uploaded by

    Keerthi Elangovan
    The document outlines an exercise routine involving exercises that target the abs, back, core, obliques, glutes, and thighs. The routine includes compound exercises like crunches and planks held for 20 seconds, as well as isolation exercises like leg lifts and hip rotations. Each exercise is to be performed for 20 repetitions over 3 sets. Stretching exercises are also included to be performed at the end.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 11

    Abs:

    Back:

    Core

    Oblique

    Glute:

    Thigh:

    Abs & Back xtension p Compound crunch Reverse crunch Knee to chest Hyper extension 20 sec hold Upper body lift Lower body lift Cat & Camel Core & oblique Iron man 20 sec hold Super man 20 sec hold Side plank 20 sec hold Pelvic bridge 20 sec hold Bicycle Both hands to heel touch Both hands to toe touch Glute & Thigh Bend knee lift Leg side to side touch Rotation Bird and dog Leg lift Rotation Side leg lift Side leg rotation Under leg lift

    20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 3 sets 3 sets 3 sets 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets

    Stretch exercises Heel raise, hands raise up Heel raise, hands raise side Standing knee bend hold by hand Join your hands in standing position bend each side spread legs and hold a hand on waist & bend towards it Bending head up & down Bending head sides Stretch ur hands back sit & bend forward sit & bend forward, spreading legs sit & bend forward towards one leg holding the toe, spreading legs Wrist stretch up & down Bring hand opposite side & hold with other hand Soorya namaskara Lie down & lift ur leg bring close to ur chest keeping it straight Lie down & pull ur leg bringing it under the other leg & close to ur chest keeping it straight lie down & spread leg to other side

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