Workout Plan;
Monday;
Circuit 1;
1)Split Lunges ( 10 counts each side)
2)Sumo squats ( 10 Counts )
3)Single Leg Glute Bridges ( 10 Counts Each side )
This circuit is perform in a pattern of each excercise is done 10 counts then 10-15 sec rest and
perform second Excercise and then 10-15 sec rest and Third excercise and so on until 3rd
round completed
Circuit 2;
1) Kettlebell swing (10 counts)
2)Glute Bridges walk outs (10 counts)
3)Hinges (10 counts)
This circuit is also perform in a pattern of each excercise is done 10 counts then 10-15 sec rest
and perform second Excercise and then 10-15 sec rest and Third excercise and so on until 3rd
round completed
Circuit 3;
1)TRX lateral Lunges ( 30 sec work, 20 sec rest)
2)Plank Knee to Elbow ( 30 sec work, 20 sec rest)
3)Flutter kicks ( 30 sec work, 20 sec rest)
4) Bicycle and Punch ( 30 sec work, 20 sec rest)
This exercise is perform in pattern of 30 sec Work and 20 sec rest. This circuit will performed 3
rounds and it will Take time around 10 minutes to complete this circuit. This is finisher circuit.
Tuesday; Cardio
In this day, all Circuit will perform in a pattern of 40 sec Work and 20 sec rest. Every Circuit will
perform 3 rounds and ideally take time 12-13 minutes.
Circuit 1 :
1)Sprint and Back Pedal
2)Lateral single Leg hops
3)Bridges.
4) Medicine Ball over Rotation
Circuit 2 :
1)Turn and sprint.
2)Single leg Forward hops.
3)Step up the lunge.
4)wall Ball Squats
Circuit 3 :
1)Square locomotion
2) Ladder 180 degree Rotation
3)Box Squats Jump.
4)lateral ball Toss.
Wednesday;
Circuit 1;
1)Half Kneeling Shoulder press (10 Counts Each Side)
2) Diamond Dumbell Chest Press (10 Counts)
3)Triceps Dumbbell extension (10 Counts Each side)
This circuit is perform in a pattern of each excercise is done 10 counts then 10-15 sec rest and
perform second Excercise and then 10-15 sec rest and Third excercise and so on until 3rd
round completed
Circuit 2;
1)Bent over rear Delt row (10 Counts)
2)TRX Bent over Row (10 Counts)
3) Commandos ( 10 Counts)
This circuit is also perform in a pattern of each excercise is done 10 counts then 10-15 sec rest
and perform second Excercise and then 10-15 sec rest and Third excercise and so on until 3rd
round completed
Circuit 3;
1)TRX Bent over Row ( 30 sec work, 20 sec rest)
2)V Sit and Punch ( 30 sec work, 20 sec rest)
3)Heal Taps ( 30 sec work, 20 sec rest)
4)scissor Jump and punch ( 30 sec work, 20 sec rest)
This exercise is perform in pattern of 30 sec Work and 20 sec rest. This circuit will performed 3
rounds and it will Take time around 10 minutes to complete this circuit. This is finisher circuit.
Thursday;
In this day, all Circuit will perform in a pattern of 40 sec Work and 20 sec rest. Every Circuit will
perform 3 rounds and ideally take time 12-13 minutes.
Circuit 1 :
1)Star Drill
2)Two foot lateral hops in and out
3)Decline lunge.
4) Medicine wall situp.
Circuit 2 :
1) Hexagon Lunges.
2)Two foot lateral hops.
3)Reverse Lunge with a Box Step up.
4)Rear lunge Rotation
Circuit 3 :
1)Hexagon Reaction Drill.
2)Two Forward , one Back
3) Incline mountain Climber (polybox)
4) Medicine Ball slam.
Friday;
Circuit 1; EMOM
1)Single arm Row (8 counts)
2)Aternative press out fly (3 counts each side)
3)Band Back overhead pull (4 counts )
This Circuit is performed 6 Rounds with EMOM Format. It will Take 6 minutes to complete this
whole circuit.
Circuit 2; EMOM
1)Prone supine with Dumbell (8 counts)
2)Alternate Supine Rows ( 6 Counts )
3)Biceps curl 1:1:1 ( 4 Counts )
This Circuit is performed 6 Rounds with EMOM Format .It will Take 6 minutes to complete this
whole circuit.
Circuit 3; Finisher Round
1)Press and Jack
2)lateral jumps
3) Swimmer
4)Lateral Travell beast.
This exercise is perform in pattern of 30 sec Work and 20 sec rest. This circuit will performed 3
rounds and it will Take time around 10 minutes to complete this circuit. This is finisher circuit.
After this we will perform deep stretches/ Yoga Nidra.