Name

Age
Weight
Injury History
Current Medication
General Lifestyle
Exercise Preference

Weight Training Plan

Day 1
Exercise
Seated Rows
Wide Grip Pull Down
Dumbbell Shrugs
Dumbbell Bicep Curls

Day 2
Exercise
Goblet Half Squats
Loaded Glute Bridges with Plate
Heel Raises

Day 2
Exercise
Dumbbell Chest Press
Dumbbell Shoulder Press
Dumbbell Lateral Raises
Dumbbell French Press

Cardio Training Plan

Day 1
Exercise
Kettlebell Clean
Kettlebell Swings
Walking with weight jacket

Day 2
Exercise
Kettlebell Snatch
Kettlebell Swings
Stationary Bike

Day 3
Exercise
Kettlebell Halo
Kettlebell Swings
Climbing Stairs

Please Note
1. Make sure you are using weights as per your strength levels
2. Please stay hydrated during workouts
3. Any kind of pain close to JOINTS is a sign to stop
4. Please warm up for at least 10 mins before you start. Video link->
5. Please stretch out for at least 10 mins after workouts Video link->
Mrs Alka Sharma
54
72Kgs
Pre-existing meniscus tear 1 year back
None
Homemaker
Prefers weight training, Walking everyday

Sets Reps Load

4 15 15RM
4 15 15RM
4 15 15RM
4 15 15RM

Sets Reps Load

4 15 15RM
4 15 15RM
4 15 15RM

Sets Reps Load

4 15 15RM
4 15 15RM
4 15 15RM
4 15 15RM

Sets Reps/Duration Load

3 10 10RM
3 10 10RM
1 30 Mins NA

Sets Reps Load

3 10 10RM
3 10 10RM
1 30 Mins NA

Sets Reps Load

3 10 10RM
3 10 10RM
1 15 Mins NA

https://www.youtube.com/watch?v=fej8W1dJr5E
https://www.youtube.com/watch?v=3N_8ioZ4jdk
Video Link
https://www.youtube.com/watch?v=7o2oolbmzeI
https://www.youtube.com/watch?v=CAwf7n6Luuc
https://www.youtube.com/watch?v=cJRVVxmytaM
https://www.youtube.com/watch?v=zC3nLlEvin4

Video Link
https://www.youtube.com/watch?v=MeIiIdhvXT4
https://www.youtube.com/watch?v=8bbE64NuDTU
https://www.youtube.com/watch?v=rhQgXEvRxaM

https://www.youtube.com/watch?v=VmB1G1K7v94&t=15s
https://www.youtube.com/watch?v=qEwKCR5JCog
https://www.youtube.com/watch?v=3VcKaXpzqRo
https://www.youtube.com/watch?v=-Vyt2QdsR7E