AK FITNESS

Quarantine Training plan

Quarantine can’t stop these gains
 No gym, no problem
Get ready

During the Quarantine it’s easy to feel like things are a little
hopeless. Gyms are closed and the offer on Zomato just looks so
good. Don’t worry we’ve got you covered. We’ve designed a
workout plan that needs no gym or equipment. All you need is your
body and some discipline. Work hard, give it your best, and kill it.
Don’t worry, we believe in you

You’ve got this

AK FITNESS
 Circuit training
You’ll be doing circuit training to start with

It’s a great way to build some lean muscle while burning fat.
Circuit training consists of doing exercises one after the other with
no rest in between. And then repeating those exercises for a
certain number of circuits. It’s great now especially since all the
gyms are closed.

Since this is going to be the first time you’ll be working out in a

proper fashion, we recommend you take the first few days to really
understand the form of the exercises given before going into
circuits. The videos we’ve given are quite long but they’re detailed.
We request you to take the appropriate time to watch them
properly and understand the technique.

If you spend time now and build a strong foundation, you can
avoid injury and muscle imbalances in the future. This also
ensures that you make the best gains possible

Get ready

AK FITNESS
 3 circuits – 1 min rest
Exercise Name Reps Instructions

Pushups 10 https://www.youtube.com/watch?v=8V-ZUMvQKr0

20 https://www.youtube.com/watch?v=cB0cOX7gePg
Bodyweight squats

Walking lunges 10 https://www.youtube.com/watch?v=YYWhkctnP2o

Inverted towel rows 10 https://www.youtube.com/watch?v=rloXYB8M3vU

Leg raises 20 https://www.youtube.com/watch?v=JB2oyawG9KI

Jumping Jacks 30 https://www.youtube.com/watch?v=UpH7rm0cYbM

AK FITNESS
You’re going to do amazing!
Stay safe and wash your
hands

AK FITNESS
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