Workout Design
Week-1 and 2 (Cardio and Resistance training)
Week-1
Day-1
Exercise 1 – Mountain climber x 15 reps each
Exercise 2 – Floor Chest press x 10 reps
Exercise 3 – Goblet squat x 10 reps
Exercise 4 – Overhead Triceps Extension x 12 reps
Exercise 5 – Crunch x 15 reps
Day-2
Exercise 1 – High knees x 15 reps each
Exercise 2 – Bent Dumbbell row x 10 reps
Exercise 3 – Hip Bridge x 10 reps
Exercise 4 – Dumbbell Biceps curl x 8 reps
Exercise 5 – Leg Flutter kick x 15 reps each
Day-3
Exercise 1 – Half Burpees x 10 reps
Exercise 2 – Shoulder Dumbbell Press x 8 reps
Exercise 3 – Lunges 10 reps each
Exercise 4 – Bicycles crunch x 15 reps each
Exercise 5 – Elbow plank x 45sec-1min
Day-4
Exercise 1 – Wall sit x 45sec-1min
Exercise 2 – Prone towel pulldown x 10 reps
Exercise 3 – Star Crunch x 10 reps each
Exercise 4 – Knee Push up x 8 reps
Exercise 5 – Side Plank x 30 sec each