WORKOUT

HARD WORK BEATS TALENT WHEN TALENT DOESNT WORK HARD

START
1. DAILY ROUTINE
2. EACH EXERCISE 12 REPETATION AND 3 SET

ABDOMINAL EXERCISE DAY 1

-3- 5
START DAY-1
1. SIT UP
2. ALTERNATE SIT UP
3. BYCYCLE CRUNCH
4. LEG PULL IN KNEE UP
5. PLANK
6. TOE TOUCH
7. LYING LEG RAISE
8. FLUTTER KICK
9. RUSSIAN WIST
10.
PLANK

START- DAY-3
1. ALTERNATIVE SIT UP
2. TWISTED SIT UP
3. JACK KNIFE
4. BICYCLE CRUNCH
5. PLANK
6. BUTTERFLY CRUNCH
7. CROSS BODY CRUNCH
8. REVERSE CRUNCH
9. FLUTTER KICK
10.
PLANK

START- DAY-5
1. WEIGHTED SIT UP
2. BYCYCLE CRUNCH
3. HAL RAISED KNEE CRUNCH
4. PLANK TUCK JUMP
5. PLANK
6. LYING LEG RAISE
7. REVERSE CRUNCH
8. REVERSE FLUTTER KICK
9. SCISSOR KICK
10.
PLANKS
*. DO EACH EXERCISE 15 REPETATIONS AND 3 SET

(DAY-2)

LEG -INNER THIGH- BUTT

1. COSSACK SQUAT
2. SQUAT
3. PLANK TUCK JUMP
4. FORWAR LUNGE
5. SIDE LEG RAISE
6. BRIDGE
7. BIRD DOG
8. DONKEY KICK
9. SIDE R/L LUNGE
10.REVERSE LUNGE
*. DO EACH EXERCISE 15 REPETATIONS AND 3 SET

(DAY-4)
HIP BURN
1.
2.
3.
4.
5.
6.
7.

RUSSIAN TWIST
SQUAT WITH HIP CRUNCH
WINDSHIED WIPERS
SIDE PLANK HIP LIFT
DUMBELL SIDE BEND
ALTERNATE HEEL TOUCH
V JACK KNIFE PLANK

*. DO EACH EXERCISE 15 REPETATIONS AND 3 SET

(DAY-6)
HAND SHOULDER
1. DUMBELL OVER HEAD PRESS
2. SHOULDER PRESS
3. STANDING DUMBELL LATERAL RAISE
4. BARBELL CURL
5. DUMBELL CURL
6. TRICEP OVER HEAD PRESS
7. TRCEP KICKBACK
8. BANGLED PRESS
9. BURBELL OVER HEAD PRESS
10.HAMMER CURL
*. DO EACH EXERCISE 12 REPETATIONS AND 3 SET

DIET-CHART
BREAKFAST (8 AM)

1. LEMON TEA
2. 3 IDLY
3. 2 BOILED EGGS
PRE LUNCH (10:30 AM)
1.
2.
3.
4.

GREEN TEA
1 BANANA OR
1 APPLE OR
1 ORANGE

LUNCH (12:30 PM)

1. HALF CUP OF RICE
2. 1 BANANA
3. CHICKEN FRY
PRE DINNER (3:45PM)
1.
2.
3.
4.

ANY JUICE OR
NUTS OR
WATER MELON OR
1 APPLE

DINNER (8 PM)
1. 3 PULKA
2. 1 EGG BOILED

*. DRINK WATER 15 GLASSES PER DAY