Lower A Reps Weight Session 1

Excerices Sets Reps Example Reps

Squats 3 10 to 12 12,10,11 20
Hip Trust 3 10 to 12 12,10,12 21
Leg Extension 3 10 to 12 12,10,13 22
Lying Leg Curl 3 10 to 12 12,10,14 23
Standing Calf Raise 6 10 to 12 12,10,15 24
cable crunch 4 10 to 12 12,10,16 25
Upper A
Excerices Sets Reps
Bench press 3 10 to 12 12,10,11 20
pull up weigthed if
needed 3 10 to 12 12,10,12 21
Machine Fly 3 12 to 20 12,10,13 22
dumbell tricpes
overhead extension 3 12 to 20 12,10,14 23
One Arm Row 3 12 to 20 12,10,15 24
Dumbell curl 3 10 to 12 12,10,16 25
Dumbell Lateral raise 3 15 to 20
Lower B
Excerices Sets Reps
Leg press 3 10 to 12 12,10,11 20
Romanian Deadlift 3 10 to 12 12,10,12 21
Standing leg curl 3 10 to 15 12,10,14 23
Calf press on leg press 6 10 to 15 12,10,15 24
hanging leg raise 4 12 to 20 12,10,16 25
Upper B
Excerices Sets Reps
Incline Bench press 3 10 to 12 12,10,11 20
Close Grip Lat pull down 3 10 to 12 12,10,12 21
Cable crossOver 3 15 to 20 12,10,13 22
Tricpes Push Down 3 12 to 20 12,10,14 23
cable row 3 12 to 20 12,10,15 24
cable curl 3 10 to 12 12,10,16 25

Workout sequnce

Mon: Lower Body A Tues: Upper Body A Wed: core body & stretching Thurs: Upper Body B
Fri: Core & stretching Sunday rest .

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Session 1 Session 2 Session 3 Session 4
Weight Reps Weight Reps Weight Reps Weight

3
4
 Session 5 Session 6 Session 7 Session 8
Reps Weight Reps Weight Reps Weight Reps

5
6
Session 8 Session 9 Session 10 Session 11
Weight Reps Weight Reps Weight Reps Weight

7
8
 Session 12 Session 13 Session 14 Session 15
Reps Weight Reps Weight Reps Weight Reps

9
10
Session 15 Session 16 Session 17 Session 18
Weight Reps Weight Reps Weight Reps Weight

11
12
 Session 19 Session 20 Session 21
Reps Weight Reps Weight Reps Weight

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Floor exercises for your core muscles

The following exercises will strengthen your lower back, abdominal, and/or pelvi

1. Pelvic tilt

This exercise involves a very slight internal movement that isolates and strength

Lie on the floor with your knees bent, your feet placed on the floor parallel to eac
Tighten your lower abdominal muscles, sinking your abdomen downward toward
Hold this position for 5 seconds, then relax your muscles.
Do 5 to 10 repetitions.

2. Lying march

Lie on your back on the floor, with knees bent and arms your sides.
Tighten your stomach muscles and slowly raise your leg 3 to 4 inches from the f
“March” for 30 seconds by alternating legs for two to three repetitions.

3. Bridge

Lie on your back on the floor, with knees bent and arms your sides.
Slowly raise the buttocks from the floor, until your body is straight from your kne
Hold the bridge position for 8 to 10 seconds, then slowly lower to starting positio

4. Planking

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Start with your hands and knees on the floor and your back straight.
Raise one leg off the floor and behind you, with the knee slightly bent and no arc
Hold for 4 to 6 seconds, then slowly lower to starting position.
For a slightly more advanced exercise, raise one leg and the opposite arm at the

Using an exercise ball to strengthen your core

The following 3 core exercises involve an exercise ball. You can find exercise ba

5. Marching on the ball

Sit on the exercise ball with your feet in front of you shoulder-width apart and fla
Lift one heel while keeping your toes on the ground. (For a greater challenge, lif
Hold that position for a few seconds and then put that foot back on the ground a

6. Half crunch on the ball

Sit on the exercise ball with your feet flat on the floor and your arms crossed ove
Lean back at a 45-degree angle, bending at your hips and raising up on your toe
Use your abdominal muscles to pull yourself back up into a sitting position witho

7. Oblique crunch on the ball

Sit on the exercise ball with your feet flat on the floor and your arms raised straig
Lean back at a 45-degree angle, bending at your hips and raising up on your toe
Hold this position and lower one arm at a time slowly toward your opposite knee
Repeat 10 times on each side, alternating arms.

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Print this out or email it to yourself so you can use these exercises as a referenc

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s, because they may not get much use during daily activities.

ur pelvis will tilt upward slightly during this movement, but it won’t leave the floor.

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ners may find it easier to use a slightly deflated ball.

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eave the floor.

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HIIT- High Intesnity Interval Training

CIRCUIT 1

Free body Squats(10)

Lunges(10)
Run in Place(45 sec)

CIRCUIT 2

Pushups(8)
Situps (12)
High Knees(20 secs)

CIRCUIT 3

Squats and kick(10)

Side plank(20 secs each side)
Mountain Climbers(10)

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Start with Circuit 1 and perform all the three exercises without
any rest, that will be your first set and take rest for 15 seconds.
After rest start the circuit again , finish all three exercises without any rest , take rest for 15 secondsAnd then keep r

Each circuit will be for 15 mins , and take 3 mins rest between each circuit.

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CIRCUIT 1

Body weight squats

https://www.youtube.com/watch?v=UXJrBgI2RxA&t=3s

Lunges
https://www.youtube.com/watch?v=Ard3vizYTgA

Run in place
https://www.youtube.com/watch?v=3OsBk8Xe5Wo

CIRCUIT2

Pushups
https://www.youtube.com/watch?v=FaIpD_zfrJI

Sit ups
https://www.youtube.com/watch?v=1fbU_MkV7NE

High knees
https://www.youtube.com/watch?v=tx5rgpDAJRI

CIRCUIT 3

Squats and kick

https://www.youtube.com/watch?v=1qC0lJoqKjY

Side plank
https://www.youtube.com/watch?v=K2VljzCC16g

Mountain climbers
https://www.youtube.com/watch?v=nmwgirgXLYM

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Table 1

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