@anjanidhiman07

Weekly Plan Layout

Due to coronavirus shutdown, Most of the gyms are closed and a lot
of people are missing their workouts.

That's why I design this workout plan that you can follow at your
home without any equipment at all.

Follow this for 5-6 days a week and take 1-2 days rest depending
on your fitness level.
 Important Points

So guys there are a few things that you need to take care of when working
out at home.

1. Wear proper workout shoes. Most of the times, people workout without
shoes at home and then they do jumping exercises and all which end up
hurting their joints. So make sure you wear proper shoes.

2. Keep a water bottle by your side. Don't dehydrate your body. Make sure
you are shipping water during your workouts. It really helps.

3. Make sure you're not working out in a cramped place. The room should be
spacious enough to get the workout done effectively. Dont get injured
because of less space.
 Important Points

4. Make sure you wash your hands before and after workouts.

5. Workouts are one thing. You need to have proper diet also in order to
get the best results. So make sure you're following a customized diet plan
for your body type. If you want me to design your meal plans then you can
take my 100 Day Transformation Program. That one is a paid program and
you can DM me on Instagram @sir_akash_yaduvanshi to join it.
 Warm Up

A. 8 Forward Arm circles

B. 8 backward arm circles

C. 3 minute jumping ropes

(if you don't have jumping rope do normal jumps)

D. 20 deep reverse lunges to knee raise

E. 20 Deep Squats

F. 10 Neck Rotations each side

G. 10 wrist Rotation each side

H. 10 ankle rotations each side

I. 60 seconds mountain climbers.

 Workout
1. Squats 25 reps 5 set

2. Standing lunges 12 reps (each leg) 5 sets

3. Pushups ( as many as you can) 4 sets

4. Pull ups (as many as you can) 4 sets

5. Water bottle curls (as many reps as you can) 4 sets

{Take a 2 litre bottle fill it up with the water and do curls with it if it is to light then pic
heavy object like chair.}

6. Water bottle tricep extension (as many rep) 3 sets

7. Bench dips 15 reps 3 sets

8. Standing calf raises 20 reps (each leg) 4 sets

 Workout
9. Pike push ups 12 reps 4 sets
Adjust difficulty level according to your strength

10. Stiff leg deadlift 15 reps 4 sets

You can add some weight by holding something in your hands if you want

11. Hip bridges 20 reps 4 set

Take 45 second rest between each set and 90 second rest between each exercise.

If you are looking to lose weight then you can also follow my 5 Minute Brutal HIIT Workout.
Click on the link below to watch my youtube video for it.

https://www.youtube.com/watch?v=kealtuXrAok
 The Exercises mentioned in the workout plan are basic and you can always increase the
difficultly level of these exercises by doing a difficult variation of the Exercise.

For example, you can do clapping pushups in place of pushups. Or archer pushups.
You can do jumping squats in place of squats.

So it's upto you. Make sure you do the Number of repetitions mentioned.

Also, if you Don't know how to perform a certain Exercise, just Open YouTube and search
"How to perform __?" And you'll get the videos.

Thank You.
This Workout Plan is absolutely free for all of you to follow. But, if you feel like this is helpful
to you and we're doing some good work, then Please give us a Shoutout on your Instagram
Story. That would be really helpful.

If you have any doubts or want any help regarding health and fitness. You can DM me on
Instagram. I would love to help.

You can also follow my YouTube Channel in order to watch the videos on the workouts. ��

Stay Healthy, Stay Safe.

Jai Hind.
 Please watch these videos once!

1. What is Drop Set ?

https://www.youtube.com/watch?v=jeMXfP0sfpg

2. What is Super Set?

https://www.youtube.com/watch?v=Jn9P0CPalaA

3. My Leg Workout!
https://www.youtube.com/watch?v=T04p8ui31q8&t=144s