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  • Ex Pres Ms Harshita Sisodiya Week 2

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    Shreyasi Patankar
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    This document provides a 2-week exercise plan for Ms. Harshita Sisodiya, a 24-year-old female with a goal of weight loss and beginner level. The plan includes full body exercises like squats, lunges, and pushups on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays and Saturdays, the plan focuses on core exercises like crunches and planks as well as a 30 minute walk. All sessions conclude with stretching and mobility exercises.

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    ex pres ms Harshita Sisodiya week 2

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    This document provides a 2-week exercise plan for Ms. Harshita Sisodiya, a 24-year-old female with a goal of weight loss and beginner level. The plan includes full body exercises like squats, lunges, and pushups on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays and Saturdays, the plan focuses on core exercises like crunches and planks as well as a 30 minute walk. All sessions conclude with stretching and mobility exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views2 pages

    Ex Pres Ms Harshita Sisodiya Week 2

    Uploaded by

    Shreyasi Patankar
    This document provides a 2-week exercise plan for Ms. Harshita Sisodiya, a 24-year-old female with a goal of weight loss and beginner level. The plan includes full body exercises like squats, lunges, and pushups on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays and Saturdays, the plan focuses on core exercises like crunches and planks as well as a 30 minute walk. All sessions conclude with stretching and mobility exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Personal Fitness and Nutrition Consultation

    Exercise plan

    Dr. Shreyasi Patankar (PT)


    Physical Therapist, Nutritionist
    (+91) 7987828304, 80857445226
    dr.patankar.pt@gmail.com

    Name: Ms Harshita Sisodiya


    Age: 24-year female
    Goal: weight loss
    Level: Beginner

    PT Advice: For 2nd week

    Day- 01, 03, 05


     Full body range-of-motion (ROM) for warm up
     Squats (20 reps x 3 sets)
     Static Lunges (10 reps x 2 sets)
     Standing heel raises (25 reps x 2 sets)
     Prone alternate leg & arm raise (superman exercise) (15 reps x 2 sets)
     Push-ups (5 reps x 2 sets)
     Shoulder retractions (15 reps x 2 sets)
     Cool down routine: -
     Gluteal Stretch (30 sec hold on each side)
     Knee to chest (30 sec hold)
     Hamstrings stretch (30 sec hold)
     Cat & Camel (10 reps)
     Pec Stretch (30 sec hold on each side)
    Day- 02, 04, 06
     Full body range-of-motion for warm up
     Straight leg raises (20 reps x 2 sets)
     Partial Crunches (15 reps x 2 sets)
     Plank exercise (30 sec hold x 3 sets)
     Dead bug exercise (10 reps x 2 sets)
     Cool down routine
     30 min walk (at any suitable time for you)

    Day 07- Rest

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