SAYO FITNESS ADDA

WORKOUT CHART
HIIT CARDIO WORKOUT SETS REPS
SURYANAMASKAR 3 15
ROPE JUMPS 2 30 SEC each set
JUMPING JACKS 3 15
DAY 01 FRONT KICK TILL CHEST 3 15
BURPEES 2 15
RUNNING SPRINTS 2 30 SEC each set
PLANKS 2 30 SEC each set
LEG RAISES 3 30 SEC each set

CHEST, TRICEP SETS REPS

KNEE PUSHUPS 2 12
NORMAIL PUSHUPS 2 12
HINDU PUSHUPS 2 12
INCLINE PUSHUPS 2 12
DAY 02
TRICEPS DIPS 2 12
INCHWORMS 2 12
ARM RAISES 2 12
PLANKS 2 30 SEC each set
LEG RAISES 3 30 SEC each set

BACK, BICEPS, SHOULDERS SETS REPS

SURYANAMASKAR 3 15
CAT n CAMEL 2 15
RECLINED RHOMBOID SQUEEZES 3 12
SWIMMER & SUPERMAN 3 12
DAY 03
FLOOR TRICEPS DIPS 2 12
PIKE PUSHUPS 2 12
SPINE PUSHUPS 2 12
PLANKS 2 30 SEC each set
LEG RAISES 3 30 SEC each set

LEGS SETS REPS

SQUATS 2 112
BOX SQUATS 2 12
STEP UPS 3 12
PRISINOR SQUATS 2 12
SUMO WALKS 3 21
LUNGES 3 12
DAY 04
DAY 04
CURLY LUNGES 2 12
CALVE RAISE 3 12
ONE LEG CALVE RAISE 2 12
SUMO POSITION CALVE RAISE 2 12
BENCH SWIMMER 3 12
PLANKS 2 30 SEC each set
LEG RAISES 3 30 SEC each set

ABS n GLUTES SETS REPS

ABDOMINAL CRUNCHES 3 15
RUSSIAN TWIST 2 15
MOUNTAIN CLIMBERS 3 15
HEEL TOUCH 3 15
SIDE BRIDEGES 2 15
DAY 05
V-UPS 3 15
PULSE LUNGES 2 15
SIDE SQUATS STEPS 2 15
COBRA STRECH 3 15
PLANKS 2 30 SEC each set
LEG RAISES 3 30 SEC each set

BONOUS DAY SETTS REPS

DAY 06 SURYANAMASKAR
STRECHING OF EACH BODY PART

DAY 07 REST
 SAYO FITNESS ADDA
DIET CHART
TIME INGREDIENTS QUANTITY

Wake Up Warm Water 1 glass

Pre Workout Black Coffee Without Sugar 1 Mug

1 banana 1

Post Workout 02 Boiled Eggs or 01 cup of sprouts

Chia seeds water 1tbs chia seed and 1 glass of water

Meal 01 Bolied Veggies 02 bowls

Wheat \ Oats Phulka 1 n 1/2
Fruit (Any) 1

Fruits / sprouts 01 bowl

Evening Snacks black Coffee 1 mug

Bolied Veggies 02 bowls

Meal 02 Wheat \ Oats Phulka 1 n 1/2