Week 1 (Beginner I) : Total Work Out time per day: 45 mins day: 3 !

35 Calories burned per

T"#$% &I'': Total Cardio Time: 3 mins( )or your body to burn *at+ your ,eart rate needs to get to more t,an 1-5 beats per minutes( Tra.k it /it, ,eart rate monitor( -) $B C"01C2#3 4 '#5 "$I3#3 Impa.t area: 0pper $B3 and 'o/er $B3( 1o o* 3ets: 3 o* 15 ! -5 reps ea.,( $*ter ,al* an ,our o* .ardio( $B3: 'ie do/n on your ba.k /it, knees *olded and ,ands pla.ed .lose to your ears( %o not support your ,ead /it, your ,ands6 you /ill sprain t,e ne.k( 3taying in t,is position+ .ome up by bending ,al* /ay and e7ert pressure on your upper abs( %o 15 ! -5 reps and rest *or 3 se.s to 1 min( '#53: )ollo/ /it, 15 ! -5 reps o* leg raises to /ork t,e lo/er abdomen( 'ie on your ba.k /it, your ba.k /it, your legs e7tended in t,e air( "aise your legs to a 8 degree angle /,ile keeping knees toget,er( 3lo/ly lo/er t,em to t,e ground /it,out tou.,ing t,e ground( In all+ you /ill .omplete t,ree sets o* ea., e7er.ise( 9'$1:: Impa.t area: $bdomen+ ba.k+ s,oulders ( 1o o* sets: - o* 3 se.s ea.,( %one /it, .run.,es+ lie do/n on your stoma.,( "est your body on your *orearms /it, arms *lat on t,e *loor and legs straig,t be,ind you( ;our s,oulders must be aligned dire.tly abo<e your elbo/s( In position+ raise your body o** t,e ground+ supporting your body /eig,t on your *orearms and toes( Try and ,old *or 3 se.s( &ake sure your stoma., doesn=t drop and ,ips don=t rise /,ile ,olding still "est *or 3 se.s and do anot,er set( 3I%# 9'$1:: Impa.t area: #7ternal abs and 5lutes 1o o* sets: - o* 3 se.s ea., on ea., side( 'i e on one side o* your body( pla.ing elbo/ dire.tly under your s,oulder( :eep your legs straig,t+ /it, one leg resting on t,e ot,er( &aintain t,e straig,t line and li*t your ,ips o** t,e *loor( :eeping your /eig,t on t,e *orearm+ your knees must be in line /it, your spine+ and ,ips s>uare( 2old *or 3 se.s( "est t/o sets /it, on ot,er side o* your body( 3?0$T3: Impa.t $rea: ?uadri.eps+ 2amstrings+ glutes+ .al<es( 1o o* sets: 3 o* 15 ! -5 reps ea.,( 9la.e your *eet at s,oulder /idt,( #7tend ,ands straig,t in *ront o* you( :eeping your ba.k straig,t+ lo/er t,ig,s and sit on an imaginary .,air( Wit,out li*ting your ,eels o** t,e ground+ raise slo/ly and repeat 15 ! -5 times( Complete t,ree sets( W$':I15 '015#3: Impa.t $rea: ?uadri.eps+ 2amstrings+ 5lutes( 1o o* 3ets: 1 o* 15 ! -5 reps(

3tand straig,t /it, *eet toget,er and arms at rest( Take a step *or/ard /it, one leg( 'o/er ,ip and bend knee at an angle o* 8 degrees( T,e *ront knee must be dire.tly o<er t,e ankle and ba.k knee pointing to t,e ground( 9us, /it, your ba.k leg and return to starting position /it, anot,er leg and do 15 to - reps( 9032 093: Impa.t $rea: C,est+ Tri.eps( 1o o* 3ets: - o* 1 reps ea.,( 'ie do/n on your stoma., /it, ,ands pla.ed on t,e ground at s,oulder /idt, and legs straig,t be,ind( #7,ale and pus, a/ay *rom t,e *loor( In,ale as you lo/er your body+ stopping as your elbo/s rea., a 8 degree bend( T,e ,ips must be in line /it, t,e ba.k and must not rise( %o 1 reps o* 3 sets( C2I1 093: Impa.t $rea: Ba.k and $rms( 1o o* 3ets: - o* 5 ! @ reps ea.,( 2old at s,oulder /idt, and ,ang *or t,e *irst 3 se.s to get a good grip( I* you are doing it *or t,e *irst time + take t,e support o* a .,air( On.e you ,a<e a grip+ pull yoursel* up as *ar as you .an( %o not /orry i* you .annot pull up to .,in le<el in t,e *irst /eek( 2old *or a *e/ se.s and lo/er yoursel* slo/ly( "epeat *or 5 times and do - sets( "esistan.e Band Cir.uit: O" %0&B#'3 Impa.t $rea: Bi.eps and s,oulders( 1o o* sets: - o* 1reps ea.,( "esistan.e band ,as t,ree di**i.ulty le<els: green *or beginners+ blue *or intermediate and red *or e7perts( In /eek one and t/o+ sti.k to t,e green band( )"O 1T "$I3#3: #7,ale and li*t your arms in *ront o* your body and bring up to s,oulder ,eig,t and lo/er slo/ly( %o t/o sets o* 1- reps( 3I%# '$T#"$'3: #7,ale and li*t your arms out to t,e side to s,oulder ,eig,t and lo/er slo/ly( %o - sets o* 1- reps( "#$" "$I3#3: It is opposite o* *ront raises+ 5rasp t,e band and lean *or/ard slig,tly( 'i*t arms be,ind you at a .om*ortable ,eig,t and lo/er slo/ly( %o - sets o* 1- reps( BIC#9 C0"': 9la.e bot, *eet on t,e band and grasp ,andles( 3tret.,ing t,e band+ bend t,e elbo/s and .url ,ands up to/ards s,oulder( 'o/er and %o - sets o* 1- reps( W##: 1: Treadmill: $B3: '#53: 3?0$T: 9'$1:: 3I%# 9'$1:: 3 mins( 15 ! -5 reps( 15 ! -5 reps( 3 o* 15 ! -5 reps( - o* 3 se.s( - o* 3 se.s(

W$':I15 '015#3: 9032 093: C2I1 093:

1 o* 15 ! -5 reps( - o* 1 reps( - o* 5 !@ reps(

"#3I3T$1C# B$1% A %0&B B#'': - o* 1- reps+ )ront "aises+ 3ide 'aterals+ "ear "aises+ Bi.ep Curl(

Week - ( Beginner II ) T,e pattern remains t,e same in /eek - but intensity in.reases by *e/ minutes or reps( Total /ork out time *or /eek - ( per day ): 1 ,our( Calories burned ( per day ) : 4 T"#$%&I'': Total Cardio time: 4 mins )ollo/ t,e same pattern o* /alking as in /eek 1 *or t,e *irst 3 mins( Warm up *or 5 mins at a .om*ortable speed o* B kmp,( $lternating bet/een slo/ and *ast ! a*ter e<ery -+ 3+ or 4 minutes ! .,oose speeds o* @ kmp, and C(5 kmp, respe.ti<ely( $*ter /alking *or 3 mins+ run *or 1 ( $B C"01C2#3 4 '#5 "$I3#3 1o o* sets: 3 o* 3 ! 45 reps ea.,( 2old stati. *or 1 se.s at t,e end o* e<ery set o* $B .run.,es and leg raises( T,is impro<es mus.le isolation and in.reases enduran.e le<els up to @ ! 1 e7tra reps( 9'$1:: 1o o* sets: - o* 5 ! B se.s( 3I%# 9'$1:: 1o o* sets: - o* 45 ! B se.s ea., on ea., side( 3?0$T3: 1o o* sets: 3 o* - ! 3 reps ea.,( 2old stati. *or 1 se.s a*ter e<ery set( W$':I15 '015#3: 1o o* sets: - o* 14 reps ea., 902 093: 1o o* sets: - o* 15 reps ea.,( C2I1 093: 1o o* 3ets: @ ! C reps ea.,( "#3I3T$1C# B$1% CI"C0IT: 1o o* sets: - o* 15 ! - reps ea., *or bi.ep .urls an side+ *ront and rear raises( W,ile .oming do/n and lo/ering your arms in ea., set+ .ount to t,ree( I* you .ome do/n *ast+ t,e e7er.ise /ill not isolate your arms mus.les+ lessening t,e impa.t( ! 45

Week 3 ( Intermediate ) Introdu.e an e7tra e7er.ise monkey Dumps( Total /orkout time ( per day ): 1 ,our 3 mins( Calories burned ( per day ): B ! B5

T"#$%&I'': 45 mins( Warm up( run *or - mins at 8 kmp,( $dDust settings to B per .ent in.line and /alk *or 1 mins at B kmp,( 0p in.line to C per.ent and speed to @(5 to C kmp,+ and /alk *or 1 mins( $B C"01C2#3 4 '#5 "$I3#3: 1o o* sets: 3 o* 5 reps ea., (abs ) 4 3 o* -5 reps ea., ( leg raises ) Count *or 3 se.s a*ter e<ery repetition /,ile .oming do/n to t,e ground( 2old stati. *or 1 se.s at t,e end o* e<ery set( 9'$1:: 1o o* sets: - o* @5 se.s 3I%#9'$1:: 1o o* sets: - o* @5 se.s ea., on ea., side &O1:#; E0&93: 1o o* sets: - o* 1 ea.,( Impa.t area: ?uadri.eps+ Cal<es+ 2amstrings+ 5lutes+ $bdominals( 3>uat on t,e *loor+ tou., palms to ground and Dump in t,e air( 'and and repeat *or 1 times *or sets( W$':I15 '015#: 1o o* sets: 3 o* 15 reps ea., 9032 093: 1o o* sets: 3 o* 15 reps ea., C2I1 093: 1o o* sets: - o* 1 reps ea., "#3I3T$1C# B$1% CI"C0IT: 1o o* sets: - * 15 ! - reps ea., /it, Blue band( 2old stati. *or 15 se.s a*ter set and .ount 3 se.s /,ile lo/ering your arms( Week 4 ( #7pert ) $ll e7er.ises be.ome <igorous+ and you in.lude ,anging leg raises+ /,i., is /,at C,ourasia re.ommended *or $amir :,an during training *or 5,aDini Total /orkout time ( per day ): 1 ,our 45 mins( Calories burned ( per day ): @ ! @5

T"#$%&I'': 5 mins( Warm up( $dDust settings to B per .ent in.line and /alk *or 1 mins at B kmp,( 0p in.line to C per.ent and speed to @(5 to C kmp,+ and /alk *or 1 mins( $dDust in.line to 1 per.ent and /alk *or 1 mins( &aintain in.line and run at C kmp, *or 15 mins( $B C"01C2#3 4 '#5 "$I3#3: 1o o* sets: 4 o* 5 reps ea., (abs ) 4 3 ! 4 o* -5 reps ea., ( leg raises )( Its important t,at you remain stati. at angles o* 45 degree+ -- degree and 1 degree+ /,il/ lo/ering your legs in ea., set( Breat,e .onstantly( Count *or 3 se.s a*ter e<ery repetition /,ile .oming do/n to t,e ground( 2old stati. *or 1 se.s at t,e end o* e<ery set( 2$15I15 '#5 "$I3#3: Impa.t area: $bdomen( 1o o* reps: - o* -5 reps ea.,(

T,is e7er.ise .an be per*ormed on t,e .,in up bar( 5rab t,e bar and ,ang until your body is still and t,e legs straig,t( )le7 your arms and $B mus.les and raise your *eet up to t,e bar( 3lo/ly lo/er legs and repeat -5 times *or - sets( 2old *or 15 se.s in last rep( 9'$1:: 1o o* sets: - o* 1- se.s 3I%#9'$1:: 1o o* sets: - o* 8 se.s ea., on ea., side( 3?0$T3: 1o o* sets: - o* 5 ea.,( 2old stati. *or 1 se.s a*ter e<ery set( &O1:#; E0&93: 1o o* sets: 3 o* 1 ea.,( Impa.t area: ?uadri.eps+ Cal<es+ 2amstrings+ 5lutes+ $bdominals( 3>uat on t,e *loor+ tou., palms to ground and Dump in t,e air( 'and and repeat *or 1 times *or sets( W$':I15 '015#: 1o o* sets: 3 o* - reps ea., 9032 093: 1o o* sets: 3 o* 15 reps ea.,( %o all repetitions independently /it,out knee support( 2old stati. *or 1 ! 15 se.s at t,e end o* e<ery set( C2I1 093: 1o o* sets: 3 o* 1 reps ea., "#3I3T$1C# B$1% CI"C0IT: 1o o* sets: 4 * - reps ea., /it, Blue band( 2old stati. *or 15 se.s a*ter set and .ount 3 se.s /,ile lo/ering your arms(