Things you’ll need:

1. Water
2. Gym cloths
3. Yoga Mat
4. Clean towel
5. Dumbbells
6. Pull up bar (you’ll have to find one)

The complete routine

1.Stretch
2.Cardio
3.Lower Body
4.Upper Body
5.Core
6.Stretch

-Now, this is what you’re gonna do., Begin with the stretches, move on to cardio after which you will start
off with two workouts each from the Lower Body, Upper Body and Core, and end with the stretches which is
important to gradually relax your body.

-The workouts are ordered in increasing difficulty levels as you move down.

-As days go by, move on to doing three and then four sets each from Lower Body, Upper Body and Core.

-Do not directly go into doing 4 each from all the three sections. Gradually move to four sets from your
comfort level.

-Follow the videos carefully. Watch and learn before doing it yourself.

1. Stretch

Easy
https://www.youtube.com/watch?v=Q5Cm3eukAwY

Mod
https://www.youtube.com/watch?v=uW3-Ue07H0M

Mod/Hard
https://www.youtube.com/watch?v=brsunpE46P4

2. Cardio

Easy
Use the stairs, go for a short run, back home using stairs.

Mod/Hard
https://www.youtube.com/watch?v=LkCZPvKLeBM

3. Lower Body

Squat

Alternating Split Squat Jump

Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds

Single-Leg Box Squats

Sets: 6
Reps: 6
Rest: 60 sec

Siff Squat
Sets: 6
Reps: 15
No rest

Prisoner Hold Jump Squats

Sets: 6
Reps: 15
Rest: 60 seconds

Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds

Valslide Lateral Squat

Sets: 4
Reps: (10 each leg)
Rest: 60 seconds

Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds

Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds

Bulgarian Split Squat

Sets: 2
Reps: 12 (Per Leg)

Goblet Squat
Sets: 2
Reps: 20

Reverse Lunge
Sets: 2
Reps: 15

Leg Curls
Sets: 2
Reps: 15

Sliding Pike (use a towel on the floor instead of a slider)

Sets: 2
Reps: 15

Glute Bridge March

Sets: 2
Reps: 10 (each leg)

4. Upper Body

Pushups
Sets: 2
Reps: As many as possible

Feet-Elevated Pike Pushup

Sets: 4
Reps: 12
Rest: 60 seconds

Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds

Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds

L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds

Burpees
Sets: 4
Reps: 10
Rest: 30 seconds

Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds

Chinups
Sets: 5
Reps: 8
Rest: 60 seconds

Alligator Drags
Sets: 4
Reps: 10
Rest: 30 seconds

Single Arm Dumbbell Floor Press

Sets: 2
Reps: 8 (each arm)

Pushups with hands on dumbbells

Sets: 2
Reps: as many as possible
Bent Over Reverse Fly
Sets: 2
Reps: 12

Bodyweight Triceps Extensions 

Reps: 10

5. Core

Plank
Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds

Lateral Plank Walks

Side Plank

Flutter Kicks

Reverse Crunch

Raised Knee-In

V up

oblique V-Ups

Russian Twist

Bodysaw
Sets: 2
Reps: 15

Plank Jack
Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds

Plank to Pushup
Sets: 2
Reps: 12

Straight Leg Reverse Crunch

Sets: 2
Reps: 12

6. Stretch

https://www.youtube.com/watch?v=WK1t1-d2t1Y

END
• Keep breathing throughout the workout. Inhale through the nose and exhale through the mouth (like
you blow air)
• Drink lots of water throughout the day.
• Don’t sit under the fan or let the breeze hit your skin after the workout.
• Dab wipe all the sweat.
• Let yourself cool down naturally before hitting the shower.