Home workout plan for Beginners (1 Month) (PCOS)

Day 1 FULL BODY WORKOUT (20-25 mins)

Warm up: Toe touches + side stretches + 30

jumping jacks

1. Squats x 25 reps x 3 sets

2. Mountain Climbers x 40 reps total
3. Standing lunges x 15 reps each leg x
sets
4. Knee push ups/ normal pushups x 20
reps x 3 sets
5. Bicycle crunches x 20 reps x 3 sets
6. 45 degree legs hold x 30-60 seconds
x 3 sets

Cool Down: Body twists + Leg swings + Groin

stretch + Arm and shoulder stretch + 5 mins
deep breathing.

Day 2 HIIT CARDIO WORKOUT (20-25 mins)

Warm up: Toe touches + side stretches + 30

jumping jacks

1. Squats with standing leg crunches x

20 reps
2. Plank Jacks x 20 reps
3. Static lunges x 15 reps each side
4. Burpees x 8-10 reps
5. Commando Planks x 15 - 20 reps

Repeat this circuit 3 times with a break of 1-2

minutes between each set.

Cool Down: body twists + toe touches + Arm

and shoulder stretch + 5 mins deep
breathing.

Day 3 UPPER BODY WORKOUT (20-30 mins)

Warm up: Toe touches + side stretches + 30

jumping jacks

1. Knee push ups/ Normal push ups x

15-20 reps x 3 sets
 2. Plank arm raises x 10 reps each arm
x 3 sets
3. Superman exercise x 15 reps x 3 sets
4. Arm raises x 15 reps (Use 1 litre water
bottles or 1-2 kg dumbbells) x 3 reps
5. Pike hold x 30 seconds x 3 sets

Cool Down: tricep stretch + shoulder stretch +

Upper back stretch + chest stretch + 5 mins
deep breathing.

Day 4 LOWER BODY WORKOUT (30 mins)

Warm up: Toe touches + side stretches + 30

jumping jacks

1. Squats x 25 reps x 3 sets

2. Walking lunges/ static lunges x 15
reps each leg x 3 sets
3. Sumo Squats x 20 reps x 3 sets
4. Standing side raises x 15 - 20 reps x 3
sets
5. Glute bridge with 2 sec hold x 20 reps
x 3 sets. (squeeze your but while
making a bridge)
6. Calf raises x 20 reps x 3 sets

Cowl down: Child’s pose stretch + downward

facing dog + Straddle stretch + standing quad
stretch + 5 mins deep breathing

Day 5 FULL BODY WORKOUT + ABS (30 mins)

Warm up: Toe touches + side stretches + 30

jumping jacks

1. Burpees x 8 - 10 reps x 3 sets

2. Mountain climbers x 30 reps total x 3
sets
3. Crunches x 20 reps x 3 sets
4. Reverse crunches x 15 reps x 3 sets
5. High knees for 30 seconds x 3 reps/
Standing crunches x 15 reps each
side x 3 sets
6. Plank hold x 30-60 seconds x 3 sets

Cool down: Cobra pose + butterfly stretch +

head to knee forward bend + biceps stretch +
5 mins deep breathing
 Day 6 5-10 rounds of surya namaskar
Surya Namaskar Steps to Follow:

Step 1. Pranamasana (Prayer pose)

Step 2. Hasta Uttanasana (Raised arms
pose)
Step 3. Hastapadasana (Standing forward
bend)
Step 4. Ashwa Sanchalanasana (Equestrian
pose)
Step 5. Dandasana (Stick pose)
Step 6. Ashtanga Namaskara (Salute with
eight parts or points)
Step 7. Bhujangasana (Cobra pose)
Step 8. Adho Mukha Svanasana (Downward
facing dog pose)
Step 9. Ashwa Sanchalanasana (Equestrian
pose)
Step 10. Hastapadasana (Standing forward
bend)
Step 11. Hasta Uttanasana (Raised arms
pose)
Step 12. Tadasana (Mountain Pose)

General instructions:
● There should be at least a 45 minutes gap between major meals and workout sessions.
● Do not consume anything solid at least 15 mins before your workout.
● Do not miss warm up sessions.
● For cool down stretches hold the stretch for 15-30 seconds and repeat each stretch 2-3
times.
● Repeat these exercises every week for a month.
● Do not stop working out, if you experience cramps.
● Consume a good amount of water during your workout sessions.