DAY 1 (Upper body Strength) DAY 5 (UPPER STRENGTH)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Iytw 15-15 Rackpull (Half Deadlift) 1 min 12-12-12 Chest (pectorials) Under knee clap 15-15 Push ups incline 45 20-20 Lats
Arm rotation No 15-2 Seated Rowing 1 min 10*8*6 Reps (Heavy) Shoulder Front and side jacks 30-30 Flat bench press 45-60 Failure (2 Set) Cross arm
Side twist No 15-2 Incline Bench Press 1 min 10*8*6 (Heavy) Rectus abdomen Cross arm toe touch 0 15-15 T - Bar Rowing 45-60 12*12*12 Child pose
Shoulder rotation No 15-2 Military Press (Empty Bar) 1 min 12-12-12 Thoracic spot jump 0 60 Seconds Incline bench IYT (With plate) 45 12*10*8 Biceps
Face Pull 1 min 12-12-12 Child pose High knee jump 0 30 Seconds Shrugs 45 15-15-15
Triceps Pushdown 1 min 10*8*6 Cobra pose Biceps preacher Curl 45 12*10*8
Triceps Kick back 1 min Reverse grip Curl 45 12*10*8

Plank 2 Set failure Side plank 30 2 Sets Failure

5 Min Boat hold 2 Set failure Russian twist 30 25*25*25
Brisk walk (Post workout) Superman 2 Set failure Wood Chop (cable light weight) 30 20*20*20

DAY 2 (Lower body Strengthening) DAY 6 (Cardio + Power)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Free chair squats Least possible time 50 Quads Hip rotation 10 Each side Ellipitical trainer Least possible 10 Min Hamstring
CORE Reverse Lunges Same as above 50 Calves Forward kick 15 Each Calves
Bird and dog 20 15-2 Knee Extension 40 Sec 15-12-10-8-6 Adductor Side leg raises 15 Each Agility Glutes
Cat camel 25 15-2 Leg Curl 30 Sec 12-12-12 Abductor Knee circle 10 Each Side Skaters 20 Reps Quads
Plank 40 F-2 (Failure*) Standing Cable Hip thrust 30 Sec 12-10-8-6 Hamstring Calf raises 20 Bob and weave (Jab/ Cross) Punches No Rest in between 100 Core
Side plank 30 F-2 Bulgarian Squat hold 40 Sec 15 -12-10 Glutes Jumping jacks 50 Side way Run 1 Minute
Superman 30 F-2 Calf raises 30 Sec 20 * 3 Repeat Thrice this routine
Inchworm 10
Elbow to knee touch (Standing) No Rest in between 50
Palm to toe touch (standing) 20 Each side
Repeat twice this routine

DAY 3 (ABS + HIIT)

WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Full body rotation 10 Min FULL BODY
Arm 20-20 HIIT (Repeat twice) FOAM ROLLING
Shoulder 15-15 Poor Burpee 15 DAY 7 (complete Rest)
Hip 10-10 Inchworm 10
Leg 15-15 Body buster 15
Neck 10-10 Under knee clap 15
ABS
Flutter kicks 25-25-25
Scissor 25-25-25
10 Min Brisk walk

DAY 4 (Brisk walk 15 Min + Cross trainer 15 Min + Cycle15 Min)

10% WEIGHTS WILL BE INCREASED NEXT WEEK (eg. If you lift 40kgs. Then 45kgs. )

DAY 8 (Upper body Strength) DAY 12 (UPPER STRENGTH)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Iytw 15-15 Rackpull (Half Deadlift) 1 min 12-12-12 Chest (pectorials) Under knee clap 15-15 Push ups incline 45 20-20 Lats
Arm rotation No 15-2 Seated Rowing 1 min 10*8*6 Reps (Heavy) Shoulder Front and side jacks 30-30 Flat bench press 45-60 Failure (2 Set) Cross arm
Side twist No 15-2 Incline Bench Press 1 min 10*8*6 (Heavy) Rectus abdomen Cross arm toe touch 0 15-15 T - Bar Rowing 45-60 12*12*12 Child pose
Shoulder rotation No 15-2 Military Press (Empty Bar) 1 min 12-12-12 Thoracic spot jump 0 60 Seconds Incline bench IYT (With plate) 45 12*10*8 Biceps
Side Jacks 30 Sec Face Pull 1 min 12-12-12 Child pose High knee jump 0 30 Seconds Shrugs 45 15-15-15
Triceps Pushdown 1 min 10*8*6 Cobra pose Biceps preacher Curl 45 12*10*8
Triceps Kick back 1 min Reverse grip Curl 45 12*10*8

Plank 2 Set failure Side plank 30 2 Sets Failure

150 Boat hold 2 Set failure Russian twist 30 25*25*25
Jumping jack (Post workout) Superman 2 Set failure Wood Chop (cable light weight) 30 20*20*20

DAY 9 (Lower body Strengthening) DAY 13 (Cardio + Power)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Free chair squats Least possible time 50 Quads Hip rotation 10 Each side Ellipitical trainer Least possible 10 Min Hamstring
 CORE 20 15-2 Reverse Lunges Same as above 50 Calves Forward kick 15 Each Calves
Bird and dog 25 15-2 Knee Extension 40 Sec 15-12-10-8-6 Adductor Side leg raises 15 Each Agility Glutes
Cat camel 40 F-2 (Failure*) Leg Curl 30 Sec 12-12-12 Abductor Knee circle 10 Each Side Skaters 20 Reps Quads
Plank 30 F-2 Standing Cable Hip thrust 30 Sec 12-10-8-6 Hamstring Calf raises 20 Bob and weave (Jab/ Cross) Punches No Rest in between 100 Core
Side plank 30 F-2 Bulgarian Squat hold 40 Sec 15 -12-10 Glutes Jumping jacks 50 Side way Run 1 Minute
Superman Calf raises 30 Sec 20 * 3 Repeat Thrice this routine
40 Sec 10-10-10 (Each side) Inchworm 25
Elbow to knee touch (Standing) No Rest in between 50
Palm to toe touch (standing) 20 Each side
Repeat twice this routine

DAY 10 (ABS + HIIT)

WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Full body rotation 10 Min FULL BODY
Arm 20-20 HIIT (Repeat twice) FOAM ROLLING
Shoulder 15-15 Burpee 15 DAY 14(complete Rest)
Hip 10-10 Inchworm 10
Leg 15-15 Body buster 15
Neck 10-10 Under knee clap 15
ABS
Flutter kicks 25-25-25
Scissor 25-25-25
15-15-15
10 Min Brisk walk 15-15-15

DAY 11 (Brisk walk 20 Min + Cross trainer 20 Min + Cycle 10 Min)

10% WEIGHTS WILL BE INCREASED NEXT WEEK (eg. If you lift 40kgs. Then 45kgs. )

DAY 15 (Upper body Strength) DAY 19 (UPPER STRENGTH)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Iytw 15-15 Rackpull (Half Deadlift) 1 min 12-12-12 Chest (pectorials) Under knee clap 15-15 Push ups incline 45 20-20 Lats
Arm rotation No 15-2 Seated Rowing 1 min 10*8*6 Reps (Heavy) Shoulder Front and side jacks 30-30 Flat bench press 45-60 Failure (2 Set) Cross arm
Side twist No 15-2 Incline Bench Press 1 min 10*8*6 (Heavy) Rectus abdomen Cross arm toe touch 0 15-15 T - Bar Rowing 45-60 12*12*12 Child pose
Shoulder rotation No 15-2 Military Press (Empty Bar) 1 min 12-12-12 Thoracic spot jump 0 60 Seconds Incline bench IYT (With plate) 45 12*10*8 Biceps
spot jump (on toes) 30 Sec Face Pull 1 min 12-12-12 Child pose High knee jump 0 30 Seconds Shrugs 45 15-15-15
Spot Run 30 Sec Triceps Pushdown 1 min 10*8*6 Cobra pose Biceps preacher Curl 45 12*10*8
Triceps Kick back 1 min Reverse grip Curl 45 12*10*8

Plank 2 Set failure Side plank 30 2 Sets Failure

150 Boat hold 2 Set failure Russian twist 30 25*25*25
Jumping jack (Post workout) Superman 2 Set failure Wood Chop (cable light weight) 30 20*20*20

DAY 16 (Lower body Strengthening) DAY 20 (Cardio + Power)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Free chair squats Least possible time 50 Quads Hip rotation 10 Each side Ellipitical trainer Least possible 10 Min Hamstring
CORE 20 15-2 Reverse Lunges Same as above 50 Calves Forward kick 15 Each Calves
Bird and dog 25 15-2 Knee Extension 40 Sec 15-12-10-8-6 Adductor Side leg raises 15 Each Agility Glutes
Cat camel 40 F-2 (Failure*) Leg Curl 30 Sec 12-12-12 Abductor Knee circle 10 Each Side Skaters 20 Reps Quads
Plank 30 F-2 Standing Cable Hip thrust 30 Sec 12-10-8-6 Hamstring Calf raises 20 Bob and weave (Jab/ Cross) Punches No Rest in between 100 Core
Side plank 30 F-2 Bulgarian Squat hold 40 Sec 15 -12-10 Glutes Jumping jacks 50 Side way Run 1 Minute
Superman Calf raises 30 Sec 20 * 3 Repeat Thrice this routine
40 Sec 10-10-10 (Each side) Inchworm 25
Elbow to knee touch (Standing) No Rest in between 50
Palm to toe touch (standing) 20 Each side
Repeat twice this routine

DAY 17 (ABS + HIIT)

WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Full body rotation 10 Min FULL BODY
Arm 20-20 HIIT (Repeat twice) FOAM ROLLING
 Shoulder 15-15 Burpee 15 DAY 21 (complete Rest)
Hip 10-10 Inchworm 10
Leg 15-15 Body buster 15
Neck 10-10 Under knee clap 15
ABS
Flutter kicks 25-25-25
Scissor 25-25-25
15-15-15
10 Min Brisk walk 15-15-15

DAY 18 (Brisk walk 15 Min + Cross trainer 20 Min + Cycle 20 Min)

10% WEIGHTS WILL BE INCREASED NEXT WEEK (eg. If you lift 40kgs. Then 45kgs. )

DAY 22 (Upper body Strength) DAY 26 (UPPER STRENGTH)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Iytw 15-15 Rackpull (Half Deadlift) 1 min 12-12-12 Chest (pectorials) Under knee clap 15-15 Push ups incline 45 20-20 Lats
Arm rotation No 15-2 Seated Rowing 1 min 10*8*6 Reps (Heavy) Shoulder Front and side jacks 30-30 Flat bench press 45-60 Failure (2 Set) Cross arm
Side twist No 15-2 Incline Bench Press 1 min 10*8*6 (Heavy) Rectus abdomen Cross arm toe touch 0 15-15 T - Bar Rowing 45-60 12*12*12 Child pose
Shoulder rotation No 15-2 Military Press (Empty Bar) 1 min 12-12-12 Thoracic spot jump 0 60 Seconds Incline bench IYT (With plate) 45 12*10*8 Biceps
spot jump (on toes) 30 Sec Face Pull 1 min 12-12-12 Child pose High knee jump 0 30 Seconds Shrugs 45 15-15-15
Spot Run 30 Sec Triceps Pushdown 1 min 10*8*6 Cobra pose Biceps preacher Curl 45 12*10*8
Triceps Kick back 1 min Reverse grip Curl 45 12*10*8

Plank 2 Set failure Side plank 30 2 Sets Failure

150 Boat hold 2 Set failure Russian twist 30 25*25*25
Jumping jack (Post workout) Superman 2 Set failure Wood Chop (cable light weight) 30 20*20*20

DAY 23 (Lower body Strengthening) DAY 27 (Cardio + Power)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET Ellipitical trainer REST REP X SET STRETCHING
Free chair squats Least possible time 50 Quads Hip rotation 10 Each side Least possible 10 Min Hamstring
CORE 20 15-2 Reverse Lunges Same as above 50 Calves Forward kick 15 Each Agility Calves
Bird and dog 25 15-2 Knee Extension 40 Sec 15-12-10-8-6 Adductor Side leg raises 15 Each Side Skaters Glutes
Cat camel 40 F-2 (Failure*) Leg Curl 30 Sec 12-12-12 Abductor Knee circle 10 Each Bob and weave (Jab/ Cross) Punches 20 Reps Quads
Plank 30 F-2 Standing Cable Hip thrust 30 Sec 12-10-8-6 Hamstring Calf raises 20 Side way Run No Rest in between 100 Core
Side plank 30 F-2 Bulgarian Squat hold 40 Sec 15 -12-10 Glutes Jumping jacks 50 1 Minute
Superman Calf raises 30 Sec 20 * 3 Inchworm Repeat Thrice this routine
40 Sec 10-10-10 (Each side) Elbow to knee touch (Standing) 25
Palm to toe touch (standing) No Rest in between 50
20 Each side
Repeat twice this routine

DAY 24 (ABS + HIIT)

WARM UP REST (Seconds) REP X SET EXERCISE REST REP X SET STRETCHING
Full body rotation 10 Min FULL BODY
Arm 20-20 HIIT (Repeat twice) FOAM ROLLING
Shoulder 15-15 Burpee 15 DAY 28 (complete Rest)
Hip 10-10 Inchworm 10
Leg 15-15 Body buster 15
Neck 10-10 Under knee clap 15
ABS
Flutter kicks 25-25-25
Scissor 25-25-25
15-15-15
10 Min Brisk walk 15-15-15
DAY 25 (Brisk walk 20 Min + Cross trainer 20 Min + Cycle 20 Min)