NOTES:

1. PERFORM EACH EXERCISE ONE AFTER THE OTHER, UNLESS OTHERWISE MENTIONED.

2. TAKE THE RECOMENDED BREAK AT THE END OF EACH SECTION AND REDO.
EXAMPLE - DO A1, A2, A3, REPEAT FOR THE NUMBER OF SETS GIVEN (IF 3 THEN DO IT 3 TIMES) A

3. IF YOU AREN'T ABLE TO DO ALL THE SETS, REDUCE THEM FOR WEEK 1. NOTE DOWN HOW MAN

4. IF ANY EXERCISE IS TOO EASY, EITHER ADD 2 REPS NEXT WEEK OR ADD 5-10 SECONDS.

5. VIDEOS ARE GIVEN FOR ALL EXERCISES.

WORKOUT #1 - FULL BODY

EXERCISE SETS/ROUNDS
A1 : PRISONER SQUATS 3
A2 : IN AND OUT SQUAT JUMPS 3
Rest 2 minutes
B1: INCLINE PUSH UPS 3
Rest 1 minute
C1: PLANK AND REACH 3
Rest 2 minutes
D1 : LUNGES 3
D2 : DUCK WALKS 3
Rest 2 minutes
E1: JUMPING JACKS 2
E2: BEACH BURPEES 2
E3: MOUNTAIN CLIMBERS 2

WORKOUT #2 CARDIO CORE AND ABS

EXERCISE SETS/ROUNDS
A1 - BODY SAWS 2
A2 - RUSSIAN TWISTS 2
A3 - LYING ALTERNATE TOE TOUCHES 2
Rest 2 minutes
B1: SINGLE LEG PLANK HOLD 2
Rest 2 minutes
C1 : FEET ELEVATED CRUNCHES 2
C2 : BICYCLE CRUNCHES 2
C3 : GARHAMMER 2
Rest 2 minutes
D1: HIGH KNEES 3
D2: ICE SKATERS 3
D3: SINGLE LEG BROAD JUMPS 3
D4: ALTERNATE LEG STEP UPS 3

WORKOUT #3 - LOWER BODY

EXERCISE SETS/ROUNDS
10-20-30 REPS OF A1 FOLLOWED BY A2 AND THEN A3 (If just beginning then do 5-10-15 reps of each exercise):
A1 : ALTERNATING FORWARD LUNGES IN TOTAL 3
A2 : SQUAT PULSES 3
A3 : STATIC DUCK WALKS (REPS WILL BE EACH LEG) 3
Rest 2 minutes
CONDTIONING 3 ROUNDS ( 50 SECONDS ON, 10 SECONDS OFF)
B1 : JUMP SQUATS 2
B2 : SWITCH BLADE BURPEES 2
B3 : DOWNWARD DOG TO PUSH UP (ON KNEES) 2
Rest 2 minutes
C1: FROG JUMPS 2
C2 : SQUAT TO REVERSE LUNGE HOLDING SQUAT POSITION 2
C3 : SPRAWLS 2
C4 : SQUAT TO REVERSE LUNGE HOLDING SQUAT POSITION 2
C5 : FROG JUMPS 2

WORKOUT #4 - UPPER BODY AND ARMS

EXERCISE SETS/ROUNDS
A1 : DUAL WATER BOTTLE SUPERMAN YTW 3
A2 : BENT OVER REAR DELT FLYS 3
A3 : PUSH UPS ON KNEES 3
Rest 2 minutes
B1 : HOLLOW BODY ROCK 3
B2 : SHOULDER TAPS 3
B3 : WATER BOTTLE Y RAISES 3
Rest 2 minutes
C1 : CHAIR DIPS 3
C2 : INCH WORMS 3
C3: REVERSE BEAR CRAWLS 3

WORKOUT #5 - CARDIO, CORE AND ABS

EXERCISE SETS/ROUNDS
CONDITOINING - 3 ROUNDS EACH EXERCISE 50 SECS ON 10 SECS OFF
A1 - LATERAL MAT HOPS 3
A2 - LATERAL BEAR CRAWLS 3
A3 - LATERAL HIGH KNEES TO FULL BURPEE 3
A4 - LATERAL DOUBLE FOOTED MOUNTAIN CLIMBERS 3
Rest 2 minutes
B1 : KNEE HUGGERS 3
B2 : BICYCLE CRUNCHES 3
B3 : SLOW CRUNCHES 3
B4 : TOE TOUCHES 3
Rest 2 minutes
C1: PLANK AND REACH 3
C2: PLANK JACKS 3
C3: PLANK AND PLACE 3
C4: ICE SKATERS 3

WORKOUT #6 - FULL BODY (ABS, LEGS, CARDIO AND ARMS)

EXERCISE SETS/ROUNDS
A1: CHAIR STEP UPS 3
A2 : CURTSY SQUAT 3
Rest 2 minutes
GET AS MANY SETS AS POSSIBLE IN 7 MINUTES (AMSAP)
B1: 5 HANDS OFF BURPEE AMSAP
B2: 8 KNEE PUSH UPS AMSAP
B3: SQUAT PULSES AMSAP
GOAL IS TO HIT 7 ROUNDS IN 7 MINS (B1 + B2 IS CONSIDERED 1 ROUND)
Rest 2 minutes
B1: WALL SIT LEG RAISE 3
B2 : MOVING PLANK 3
B3 : SQUAT PULSES 3
Rest 2 minutes
C1: 50 SEAL JACKS 2
C2: 50 MOUNTAIN CLIMBERS IN TOTAL 2
C3: 25 BUTTERFLY SIT UPS 2
N DO IT 3 TIMES) AND ONLY THEN TAKE THE BREAK BEFORE MOVING ONTO B1, B2, B3.

DOWN HOW MANY YOU DID AND TRY TO OUTDO THAT IN WEEK 2, UNTIL YOU ARE ABLE TO REACH THE P

SECONDS.

REPS WEIGHT REST

15 NONE 30 SECONDS
40 SECONDS NONE 30 SECONDS

8 NONE 20 SECONDS

10/SIDE NONE 30 SECONDS

8/SIDE NONE 20 SECONDS

30 SECONDS NONE 30 SECONDS

45 SECONDS 500ML-1 L BOTTLE 25 SECONDS

45 SECONDS NONE 25 SECONDS
45 SECONDS NONE 25 SECONDS

REPS WEIGHT REST

20 NONE 20 SECONDS
20 NONE 20 SECONDS
10/SIDE NONE 20 SECONDS
 30 SECONDS NONE 30 SECONDS

15 NONE 10 seconds
20 NONE 10 seconds
20 NONE 1 minute

30 SECONDS NONE 15 SECONDS

45 SECONDS NONE 20 SECONDS
30 SECONDS NONE 15 SECONDS
45 SEONDS NONE 20 SECONDS

REPS WEIGHT REST

f each exercise):
10, 20, 30 NONE minimal
10, 20, 30 NONE minimal
10, 20, 30 NONE minimal

50 SECONDS NONE 10 seconds

50 SECONDS NONE 10 seconds
50 SECONDS NONE 10 seconds

10 NONE 10 seconds
10 each side NONE 10 seconds
10 NONE 10 seconds
10 each side NONE 10 seconds
10 NONE 1 minute

REPS WEIGHT REST

12 500ML-1 L BOTTLE 10 SECONDS
12 500ML-1 L BOTTLE 10 SECONDS
8 NONE 30 SECONDS

45 SECONDS NONE 10 SECONDS

12 NONE 10 SECONDS
 12 500ML-1 L BOTTLE 1 MINUTE

8 NONE 10 SECONDS
12 NONE 45 SECONDS
1 MINUTE NONE 45 SECONDS

REPS WEIGHT REST

50 SECONDS NONE 10 SECONDS

50 SECONDS NONE 10 SECONDS
50 SECONDS NONE 10 SECONDS
50 SECONDS NONE 10 SECONDS

15 NONE 10 seconds
20/SIDE NONE 10 seconds
15 NONE 10 seconds
12 NONE 1 minute

10/SIDE NONE 15 SECONDS

45 SECONDS NONE 20 SECONDS
30 SECONDS NONE 15 SECONDS
45 SECONDS NONE 20 SECONDS

REPS WEIGHT REST

10/LEG NONE 20 SECONDS
10/LEG NONE 30 SECONDS

5 NONE MINIMAL
8 NONE MINIMAL
20

1 MINUTE NONE 10 seconds

12 each side NONE 10 seconds
1 MINUTE NONE 1 MINUTE
50 NONE 10 SECONDS
50 NONE 30 SECONDS
25 NONE 20 SECONDS
 FORE MOVING ONTO B1, B2, B3.

HAT IN WEEK 2, UNTIL YOU ARE ABLE TO REACH THE PRESCRIBED SETS AND REPS.

NOTES

Hands elevated on chair or some sturdy surface

Hips must stay low here and must not rock from side to side. Focus on engaging the gluts and core by squeezing ti

NOTES
Reps must be slow, delibrate and controlled. You must reach out as far forward as possible and push back as far a
(Switch legs after each set)

Try bringing your hips to your knees

NOTES

Speed is the name of the game. As you pulse, stay at (above and below) knee height.
MAKE SURE YOU TIME YOURSELF FOR THIS, THE GOAL IS TO GET THIS BELOW 15 MINS

Hold the reverse lunge position

NOTES
One cycle of YTW is one rep

Make sure to touch your chest to the floor

Two taps, one push ups is counted as one rep

Watch the hips here as well. Use the same cue as above - squeeze the glutes and core in order to stabilize the hips
Hips do not move here either, it will be hard to squeeze the glutes from this position, so stabilization will mostly c

NOTES

NOTES
Control the decent

Take your hands off at the bottom

HIPS SHOULD BE PARALLEL TO YOUR KNEES

DON'T ROCK HIPS
VIDEOS
https://www.youtube.com/watch?v=Rq9Hq3VBW9I
https://www.youtube.com/watch?v=JcI8iEc-2ns

https://www.youtube.com/watch?v=Me9bHFAxnCs

https://www.youtube.com/watch?v=lIe3fm-P7mE

https://www.youtube.com/watch?v=gsVQCiffypA
https://www.youtube.com/watch?v=dGSMgtCmk-A&t=3s

https://www.youtube.com/watch?v=IxUbFiTtcxo
https://www.youtube.com/watch?v=zDi0EsvZwEs
https://www.youtube.com/watch?v=cnyTQDSE884

https://www.youtube.com/watch?v=ZTN2mCuYi2Y
https://www.youtube.com/watch?v=NmzEBlYTR0s
https://www.youtube.com/watch?v=NOb7EW_q_yg&t=1s
https://www.youtube.com/watch?v=OgkpItr9DOY

https://www.youtube.com/watch?v=SGsWQvH0huc
https://www.youtube.com/watch?v=cbKIDZ_XyjY
https://www.youtube.com/watch?v=lmSP-c1X_iY

https://www.youtube.com/watch?v=oDdkytliOqE
https://www.youtube.com/watch?v=gOIwi3oWoHs
https://www.youtube.com/watch?v=aS63F9Z1mpQ
https://www.youtube.com/watch?v=1q5WIYeG0v4

https://www.youtube.com/watch?v=TA4FGRBjMiU
https://www.youtube.com/watch?v=N4fzbBv4BFI

https://www.youtube.com/watch?v=XOTO2qWRy9U
https://www.youtube.com/watch?v=-2WpS25OMNs
https://www.youtube.com/watch?v=1XmRVOjC0Bs

https://www.youtube.com/watch?v=1HXEiJBMdPE
https://www.youtube.com/watch?v=nZpuNu9Qcbo
https://youtu.be/SgEG-F0bAv8

https://www.youtube.com/watch?v=JeWM8sTfoNc
https://www.youtube.com/watch?v=gBi61WVwd3s
https://www.youtube.com/watch?v=NPmRYbIneTE

https://www.youtube.com/watch?v=p7j02V1fIzU
https://www.youtube.com/watch?v=YKBNXIgUhsA

https://www.youtube.com/watch?v=HCf97NPYeGY
https://www.youtube.com/watch?v=TPvAZNmzc2w
https://www.youtube.com/watch?v=aU0_kwiFIwY

VIDEOS

https://www.youtube.com/watch?v=gmg1M7GK6uE
https://www.youtube.com/watch?v=58LHCDIHqTw
https://www.youtube.com/watch?v=eTAxe_HSvv8
https://www.youtube.com/watch?v=QxbNcSLu0xw

https://www.youtube.com/watch?v=5rSRB4KxscY
https://www.youtube.com/watch?v=9FGilxCbdz8&t=13s
https://www.youtube.com/watch?v=Xyd_fa5zoEU
https://www.youtube.com/watch?v=ti9MVvYPKJs

https://www.youtube.com/watch?v=lIe3fm-P7mE
https://www.youtube.com/watch?v=o6TvlTlP-3o
https://www.youtube.com/watch?v=Zko5x2SoQmo
https://www.youtube.com/watch?v=4RuxhVJ4-pg

https://youtu.be/aajhW7DD1EA
https://www.youtube.com/watch?v=s0rKRYfzn0E

https://www.youtube.com/watch?v=kfnMuP5JgIw

https://youtu.be/N4fzbBv4BFI

https://www.youtube.com/watch?v=E-wrrBgLfeQ
https://www.youtube.com/watch?v=vpH42F2V2ts
https://www.youtube.com/watch?v=ZAKsl_nuWPA
https://www.youtube.com/watch?v=UuaUZ7pvNEU

https://www.youtube.com/watch?v=ICdKG4omgOg