| Workout Plan

Name: Hari
Calorie Burnt Budget: 300 Cal

Workout for Sunday

Warmup: 5min, 28Cal

J Jumping Jacks 25 reps, 1 sets • 45sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 0sec

L Leg swings - In Reps 15 reps, 1 sets

do 1 sets, 12-15 reps.

Rest for 0sec

D Dead bug - In Reps 15 reps, 1 sets

do 12-15 reps.

Rest for 0sec

W Wide grip Push ups 10 reps, 1 sets • 45sec rest b/w sets

Keep your core engaged and back flat, so that your body is in one straight line , complete the repetitions

Rest for 30sec

D Diamond Push ups 10 reps, 1 sets • 45sec rest b/w sets

Keep your core engaged and back flat, so that your body is in one straight line , complete the repetitions

Rest for 30sec

Workout: 29min, 131Cal

Dumbbell Arnold Press 15 reps, 3 sets • 45sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

 Seated Dumbbell Rear Delt
S flye 15 reps, 3 sets • 45sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Dumbbell front raise 15 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

S Seated Dumbbell Lateral

15 reps, 3 sets • 45sec rest b/w sets
Raise

Breathe out as you lift and complete the sets

Rest for 30sec

D Dumbbell shrugs 15 reps, 3 sets • 45sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Knee pull ins/Leg pull ins 25 reps, 1 sets • 15sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Leg Drops 25 reps, 1 sets • 15sec rest b/w sets

Lower the leg slowly to the floor and complete the repetitions

Rest for 30sec

M Mountain climbers - In Reps 25 reps, 1 sets • 15sec rest b/w sets

Start by doing 10-15 mountain climbers in a row and gradully increase .

Rest for 30sec

P Plank Jacks 20 reps, 1 sets • 15sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

 Plank 1 sets 1min • 15sec rest b/w sets

Keep your core tight and hold your tummy inside.

Rest for 30sec

Cooldown: 1min, 4Cal

Shoulder Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

Upper Back Static Stretch - In

U 1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

Lower back stretch 1 sets 20.0sec

Hold the position for 15-20 seconds on both the side

Rest for 0sec

Workout for Saturday

Warmup: 8min, 30Cal

Walking 5min

Walk at moderate pace.

Rest for 0sec

A Arm swings - In Reps 20 reps, 1 sets

Do 15-20 swing on both direction.

Rest for 0sec

L Leg swings - In Reps 20 reps, 1 sets

Do 15-20 swing on both direction.

 Rest for 0sec

Workout: 25min, 144Cal

M Mountain climbers - In Reps 15 reps, 1 sets

Do 3 sets for 20-25 seconds. Keep your core tight. breath normally through out the exercise.Take 30-45 seconds
rest between each set.

Rest for 15sec

Knee pull ins/Leg pull ins ( On

20 reps, 1 sets
Bench)

Do 4 sets of 15-20 reps. Take 30-45 seconds rest between each set.

Rest for 15sec

Leg Drops 15 reps, 1 sets

Do 3 sets of 12-15 reps, take 30-40 seconds rest between the sets. Activate your core and tight your abdominal
through out the exercise. Hold the tummy inside and activate the core.

Rest for 15sec

S Single Leg Drops 20 reps, 1 sets

Do 3 sets of 16-20 reps, Take 30-40 seconds rest in between each set. Activate your core and tight your
abdominal through out the exercise. Hold the tummy inside and activate the core.

Rest for 15sec

F Figure 4 Leg Lifts/Hip Lifts 10 reps, 1 sets

Do 3 sets of 8-10 reps, take 30-40 seconds rest maintain the posture.tighten your core and feel the abdominal.

Rest for 15sec

Incline/45 degree Plank - In

I 1 sets 1min • 120sec rest b/w sets
Seconds

Hold your core tight. Make sure to take 2 minutes break and start from beginning.

Rest for 15sec

M Mountain climbers - In Reps 20 reps, 1 sets

Start by doing 10-15 mountain climbers in a row and gradully increase .

 Rest for 15sec

Knee pull ins/Leg pull ins 15 reps, 1 sets

Perform in a controlled motion and complete the repetitions

Rest for 15sec

Leg Drops 20 reps, 1 sets

Lower the leg slowly to the floor and complete the repetitions

Rest for 15sec

S Single Leg Drops 20 reps, 1 sets

Lower the leg slowly to the floor and complete the repetitions

Rest for 15sec

F Figure 4 Leg Lifts/Hip Lifts 15 reps, 1 sets

Perform in a controlled motion and complete the sets

Rest for 15sec

Plank 1 sets 40.0sec • 120sec rest b/w sets

Hold your core tight. Make sure to take 2 minutes break and start from beginning.

Rest for 15sec

M Mountain climbers - In Reps 12 reps, 1 sets

Start by doing 10-15 mountain climbers in a row and gradully increase .

Rest for 15sec

Knee pull ins/Leg pull ins 15 reps, 1 sets

Perform in a controlled motion and complete the repetitions

Rest for 15sec

Leg Drops 15 reps, 1 sets

Lower the leg slowly to the floor and complete the repetitions
 Rest for 15sec

S Single Leg Drops 15 reps, 1 sets

Lower the leg slowly to the floor and complete the repetitions

Rest for 15sec

F Figure 4 Leg Lifts/Hip Lifts 15 reps, 1 sets

Perform in a controlled motion and complete the sets

Rest for 15sec

Plank 1 sets 40.0sec • 120sec rest b/w sets

Hold your core tight. Make sure to take 2 minutes break and start from beginning.

Rest for 15sec

W Wide/Sumo squats with side

20 reps, 3 sets • 30sec rest b/w sets
kicks

Do 3 sets for 15-20 reps. Take 45-60 seconds rest in between each set.

Rest for 30sec

Cooldown: 3min, 12Cal

Abs Static Stretch (Cobra

1 sets 20.0sec
Pose)

Hold the stretch for 15-20 seconds.

Rest for 0sec

C Calves Static Stretch - In

1 sets 45.0sec
Seconds

hold the stretch for 15-20 seconds. Breathe normally during the stretch

Rest for 0sec

U Upper Back Static Stretch - In

1 sets 45.0sec
Seconds

hold the stretch for 15-20 seconds. Breathe normally during the stretch

Rest for 0sec

 Neck Static Stretch 1 sets 20.0sec

hold the stretch for 15-20 seconds. Breathe normally during the stretch

Rest for 0sec

Workout for Tuesday

Warmup: 11min, 106Cal

Walking 5min

walk slow for 5 min keep breathing oxygen in an out

Rest for 30sec

Neck side to side rotation - In

12 reps, 1 sets
Reps

Rotate the neck side to side slowly in a controlled manner , Complete 10-12 repetitions.

Rest for 0sec

A Arm swings - In Reps 12 reps, 1 sets

Raise your arms up until it is at the same height of your shoulders then rotate through a backward arc as far back
as you comfortably .complete 10-12 reps

Rest for 0sec

A Arm Scissors 12 reps, 1 sets

Perform in a controlled motion and complete the 12 repetitions

Rest for 0sec

S Standing Side bends 12 reps, 1 sets

Go as far as its comfortable ,pause for a second and return back ,complete both sides 10-12 reps

Rest for 0sec

L Leg swings - In Reps 12 reps, 1 sets

Keep your upper body in a straight position and focus on getting a good stretch on the hamstrings, gluteus
muscles, hips, lower back and a contraction on the hip flexors.Perform the exact number 10-12 reps for both legs.

Rest for 0sec

 A Ankle rotation - In Reps 15 reps, 1 sets

Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back
to the right. . Repeat 12-15 times for each leg.

Rest for 0sec

Workout: 41min, 155Cal

Dumbbell Curls 10 reps, 3 sets • 15sec rest b/w sets

Rest for 30sec

I Incline Dumbbell Curls 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Barbell Curls 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

D Dumbbell Hammer Curls 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

D Dumbbell Concentration Curl 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Walking 25min

Rest for 30sec

Cooldown: 1min, 4Cal

 C Calves Static Stretch - In 1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

B Biceps Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

Workout for Wednesday

Warmup: 11min, 106Cal

Walking 5min

walk slow for 5 min keep breathing oxygen in an out

Rest for 30sec

Neck side to side rotation - In

12 reps, 1 sets
Reps

Rotate the neck side to side slowly in a controlled manner , Complete 12 repetitions.

Rest for 0sec

A Arm swings - In Reps 12 reps, 1 sets

Raise your arms up until it is at the same height of your shoulders then rotate through a backward arc as far back
as you comfortably .complete 12 reps

Rest for 0sec

A Arm Scissors 12 reps, 1 sets

Perform in a controlled motion and complete the 12 repetitions

Rest for 0sec

S Standing Side bends 12 reps, 1 sets

Go as far as its comfortable ,pause for a second and return back ,complete both sides 12 reps

Rest for 0sec

 L Leg swings - In Reps 12 reps, 1 sets

Keep your upper body in a straight position and focus on getting a good stretch on the hamstrings, gluteus
muscles, hips, lower back and a contraction on the hip flexors.Perform the exact number 12 reps for both legs.

Rest for 0sec

A Ankle rotation - In Reps 15 reps, 1 sets

Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back
to the right. . Repeat 15 times for each leg.

Rest for 0sec

Workout: 49min, 446Cal

Dumbbell Arnold Press 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Barbell Shoulder press 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Dumbbell lateral raise 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Dumbbell upright row 12 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

R Rope/Cable Face pulls 12 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Cable Push down 10 reps, 3 sets • 30sec rest b/w sets

 Perform in a controlled motion and complete the repetitions

Rest for 30sec

Dumbbell Kick Back 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Dumbbell Overhead
10 reps, 3 sets • 30sec rest b/w sets
Extension

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Triceps Dips 12 reps, 3 sets • 30sec rest b/w sets

Keep elbows close to the sides of our body ,Perform in a controlled motion and complete the repetitions

Rest for 30sec

Running - Treadmill 20min

Jogging/Slow Running:- Between 8 - 9 Kmph or 5 - 5.6 Mph .Running: - at or > 11 Kmph or 6.9 Mph.

Rest for 30sec

Cooldown: 1min, 4Cal

S Shoulder
12 reps, 1 sets
retraction/protraction

Squeeze the shoudler blade as you retract, complete the repetitions

Rest for 0sec

T Triceps Static Stretch 1 sets 20.0sec

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

Workout for Thursday

Warmup: 11min, 106Cal

 Walking 5min

walk slow for 5 min keep breathing oxygen in an out

Rest for 30sec

Neck side to side rotation - In

12 reps, 1 sets
Reps

Rotate the neck side to side slowly in a controlled manner , Complete 12 repetitions.

Rest for 0sec

A Arm swings - In Reps 12 reps, 1 sets

Raise your arms up until it is at the same height of your shoulders then rotate through a backward arc as far back
as you comfortably .complete 12 reps

Rest for 0sec

A Arm Scissors 12 reps, 1 sets

Perform in a controlled motion and complete the 12 repetitions

Rest for 0sec

S Standing Side bends 12 reps, 1 sets

Go as far as its comfortable ,pause for a second and return back ,complete both sides 12 reps

Rest for 0sec

L Leg swings - In Reps 12 reps, 1 sets

Keep your upper body in a straight position and focus on getting a good stretch on the hamstrings, gluteus
muscles, hips, lower back and a contraction on the hip flexors.Perform the exact number 12 reps for both legs.

Rest for 0sec

A Ankle rotation - In Reps 15 reps, 1 sets

Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back
to the right. . Repeat 15 times for each leg.

Rest for 0sec

Workout: 44min, 159Cal

 Push Ups 12 reps, 3 sets • 30sec rest b/w sets

Don't let your back sag down or your hips rise up. Make sure you stick to a comfortable range of motion. Your
initial goal should be at least one solid set of 8 to 12 push-ups.

Rest for 30sec

Dumbbell Incline Bench press 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

D Dumbbell flye 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

B Barbell Bench press 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

D Dumbbell Around the world 10 reps, 3 sets • 30sec rest b/w sets

Move in a controled manner and complete the sets

Rest for 30sec

Machine Pec fly 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Walking 25min

Rest for 30sec

C Chest Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 30sec

 Cooldown: 1min, 4Cal

Child pose mobility 1 sets 20.0sec

complete 15-20 sec

Rest for 0sec

Abs Static Stretch (Cobra

1 sets 20.0sec
Pose)

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Dynamic Calf Stretch 12 reps, 1 sets

Perform all prescribed reps on one side, then on the other. This counts as one set.

Rest for 0sec

Workout for Friday

Warmup: 11min, 106Cal

Walking 5min

walk slow for 5 min keep breathing oxygen in an out

Rest for 30sec

Neck side to side rotation - In

12 reps, 1 sets
Reps

Rotate the neck side to side slowly in a controlled manner , Complete 12 repetitions.

Rest for 0sec

A Arm swings - In Reps 12 reps, 1 sets

Raise your arms up until it is at the same height of your shoulders then rotate through a backward arc as far back
as you comfortably .complete 12 reps

Rest for 0sec

A Arm Scissors 12 reps, 1 sets

Perform in a controlled motion and complete the 12 repetitions

 Rest for 0sec

S Standing Side bends 12 reps, 1 sets

Go as far as its comfortable ,pause for a second and return back ,complete both sides 12 reps

Rest for 0sec

L Leg swings - In Reps 12 reps, 1 sets

Keep your upper body in a straight position and focus on getting a good stretch on the hamstrings, gluteus
muscles, hips, lower back and a contraction on the hip flexors.Perform the exact number 12 reps for both legs.

Rest for 0sec

A Ankle rotation - In Reps 15 reps, 1 sets

Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back
to the right. . Repeat 15 times for each leg.

Rest for 0sec

Workout: 32min, 194Cal

Wall Sit - In Seconds 2 sets 20.0sec • 30sec rest b/w sets

Align your knees with your ankles and maintain your thighs parallel to the floor. Breathe slowly and hold the
postion for 10 - 15 seconds .

Rest for 30sec

Wide/Sumo squats 12 reps, 4 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Squats 12 reps, 4 sets • 30sec rest b/w sets

Rest for 30sec

Lunges 12 reps, 3 sets • 30sec rest b/w sets

Rest for 30sec

I Inch worm 12 reps, 2 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

G Glute Bridge March (Level 1) 12 reps, 2 sets • 30sec rest b/w sets

Do not let the hips sag , complete the repetitions

Rest for 30sec

Leg Raise 12 reps, 3 sets • 45sec rest b/w sets

Breathe out as you lift and lower both legs ,complete the repetitions

Rest for 30sec

Abs Crunch 10 reps, 4 sets • 30sec rest b/w sets

Rest for 30sec

Plank 4 sets 40.0sec • 30sec rest b/w sets

Rest for 30sec

Cooldown: 2min, 7Cal

Q Quadriceps Static Stretch

1 sets 20.0sec
(standing) - In Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Hamstrings Static stretch

1 sets 20.0sec
(Sitting)

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Glutes Static Stretch

1 sets 20.0sec
(Standing)

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

 Child pose mobility 1 sets 20.0sec

complete 15-20 sec

Rest for 0sec

Workout for Monday

Warmup: 11min, 43Cal

Walking 5min

walk slowly.. for 5 min

Rest for 30sec

Neck side to side rotation - In

12 reps, 1 sets
Reps

Rotate the neck side to side slowly in a controlled manner , Complete 12 repetitions.

Rest for 0sec

A Arm circles (Level 1) 12 reps, 1 sets

Perform in a controlled motion and complete the 10-12 repetitions

Rest for 0sec

A Arm swings - In Reps 12 reps, 1 sets

Raise your arms up until it is at the same height of your shoulders then rotate through a backward arc as far back
as you comfortably complete 10-12 reps

Rest for 0sec

S Standing Side bends 12 reps, 1 sets

Go as far as its comfortable ,pause for a second and return back ,complete both sides 10-12 reps

Rest for 0sec

L Leg swings - In Reps 12 reps, 1 sets

Keep your upper body in a straight position and focus on getting a good stretch on the hamstrings, gluteus
muscles, hips, lower back and a contraction on the hip flexors.Perform the 10-12 reps for both legs.

Rest for 0sec

 A Ankle rotation - In Reps 15 reps, 1 sets

Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back
to the right. complete 10-12 reps

Rest for 0sec

Workout: 42min, 159Cal

Lat pull down 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Dumbbell Deadlifts 10 reps, 3 sets • 30sec rest b/w sets

Keep back straight ,perform in a controlled motion and complete the repetitions

Rest for 30sec

D Dumbbell row 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Close grip Lat Pull down 10 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

One arm Dumbbell Row 12 reps, 3 sets • 30sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Walking 25min

Rest for 30sec

Cooldown: 1min, 4Cal

 Calves Static Stretch - In
C Seconds 1 sets 20.0sec

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

L Lats Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

Commonly asked questions

Why does my plan seem so basic?

The reason you may have a basic workout plan at the moment is to improve mobility, stability, and flexibility known
as a “loading phase”, where the intensity is between low and moderate. Your workout intensity can be increased if
your body responds well to the current intensity level. Work with your coach to see if you should be doing beyond
the plan to help you achieve your goals.

What do I do if I am unable to follow the plan every day due to a busy schedule?

Busy schedules tend to ruin good plans. A few ways that you can stay fit despite your busy schedule are - Try
exercising in the morning before you get busy. If a gym is far away from where you stay, you can try workouts at
home or go for brisk walks. Try planning short bursts of exercises throughout the day to manage your time better.
Ensure you move around every hour for a couple of minutes before you get to your busy routine.

Why do I not see results despite following the plan?

Several factors such as genetics, sleep, and hormone levels influence the time it takes to achieve a fitness goal. It is
also important that your fitness goals are realistic to your lifestyle. You can get in touch with your Fitness Coach and
Diet Coach to figure out what might be a realistic goal for you. Most importantly, remember to be patient with
yourself! Good things take time.

Why does my plan feel so monotonous?

There are ways to make your workouts more interesting. Exercising with a friend can help you enjoy workouts more.
Try revisiting physical activities that you loved as a kid, like cycling or roller skating. Also, mix it up! You don’t have
to stick to one physical activity every day; sometimes, even an hour of gardening can be a good workout. Lastly,
while working out, put on some music you like!

How often will my workout plan be changed?

Your workout plan will generally be changed once every four weeks so that your body has enough time to adjust to
the new routine. The frequency at which your plan changes will also depend on how your body responds to the
workout plan. Your coach will judge this based on your conversations with them.

How do I follow the plan if I’ve injured myself?

For your safety, you are suggested to recover from your injury first. You can restart your workout plan with lesser
intensity once you recover. Reach out to your Fitness Coach to plan your recovery.