MONDAY ACTIVE RESTDAY

(3000 to 6000 steps)

Tuesday Upper (Home work out) Sets & Reps
Push-up 5 set for 10 reps only
Incline push-up 3 sets for 12-15 reps only
Decline Push-up 5 sets of 10 reps
Upright rows 3 sets of 10-12 reps
Ab crunch 2 sets of 15 reps and 1 set until
failure
Bench dip (on a chair) 3 sets of 10 reps
Mountain Climbers 3 sets for 10 seconds

Wednesday Lower Body Sets & Reps

Sumo squat 5 sets of 8-10 reps
Jump Squat 4 sets of 6 reps
Reverse lunge 3 sets of 10 reps (each leg)
Side lunge 3 sets of 10 reps
Sit-ups 4 sets of 10-15 reps
Plank 3 sets of 30-45 seconds hold
Mountain climbers 4 sets until failure

THURSDAY ACTIVE REST DAY

3000-6000 steps walk or 15-30 mins cycling or 15-30 mins jogging (Zone 2 around 90-110 bpm)

FRIDAY CIRCUIT
BW For time 6 rounds
10 Incline push-up
10 Bodyweight squat
10 reverse lunge
5 burpees
5 jumping jacks
10 mountain climbers
2 minute rest & repeat

SATURDAY PURE RESTDAY

(No activity)
 SUN DAY ACTIVE REST DAY
3000-6000 steps walk or 15-30 mins cycling or 15-30 mins jogging (Zone 2 around 90-110 bpm)

FAQ

➢ How many minutes should I rest in my compound exercises?

o Compound movements are very demanding in your body, the most optimal rest period
on compound movements is around 5 to 10 minutes. In accessories or isolation, 1
minute to 5 minutes are enough already.
➢ How about the accessories like rows, raises, curls? Isolation? What weights should I use?
o Light weights only. Weights that will be easier for you to perform 6-12 reps with
complete form as well.
➢ What is the meaning of until failure?
o You do set until you can do a rep. Until you fail.
➢ I can’t do full push-up? What exercise I can do?
o Kneeling push-ups or half push-ups will do.
➢ I don’t understand circuit training, how can I perform my circuit training?
o It’s basically a repeat
➢ We don’t have machines and cables in our gym? Can I switch other exercises?
o Yep, ask me and we will adjust your exercises right away.
➢ Do I have to run without stopping when cardio day? Can I use other type of cardio in my cardio
day?
o No, you don’t have to run continuously (unless if you’re a runner), instead you can just
run for 1 minute and walk for 1 minute, repeat until you hit your required minutes and
yes you can use other types of cardio like biking, jump rope, agility drills, circuit training
and other types.
➢ Do I have to hit my steps on active recovery days?
o Not necessarily, as long as you do something activity on recovery days it will be fine. Like
you do your favorite activities like walking your dog, jog, walk, play basketball, clean
your room or dancing. As long as your heart rate don’t go up around 120bpm we all
good.
➢ Do I have to warm up before exercises?
o Yep, warm up before exercise. 10 to 15 minutes of warm up (walk, jog,) or dynamic
stretching. You have to release tightness so that you can move fluidly and decrease the
risk of injury.
➢ Is there a time limit in my exercises?
o Around 45 minutes to 1 and 30 minutes of training.
➢ My muscles are very sore after workout? Is that normal every after training?
o Well yes, muscle soreness is a side effect of the stress put on muscles when you
exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is
 completely normal. DOMS usually begins within 6-8 hours after a new activity or a
change in activity, and can last up to 24-48 hours after the exercise.

Reminders:

• Do Pre-workout dynamic stretches before entering the weight room.

• If going for a top set, make sure you look for someone who will look for you or spot you in case
of failing. Better be safe than sorry.
• Compound movements such as barbell bench press, Deadlift, and squats requires longer rest-
period (5-10 mins of rest before going for top set). Isolation exercise requires only a minute or
two minutes rest.
• Look for hype-songs or music playlist that can fire you up for added motivation.
• Eat before and after 1-hour before and after your workout. Bring atleast a liter of water in the
gym and get hydrated always while working out.
• After working out, do static stretches to release muscle tension and help you feel relax.
• Wear proper clothes and shoes.
• Don’t be afraid to ask questions, I’ll do my best to answer your concerns.
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