Warm up

Jumping Jacks 30sec x 3 sets

(15 sec rest in between)

Shoulder Rotation
(15 rotations each side x 3)

Neck Rotation
(15 rotations each side x 3)

Glute Kick Backs

(15 reps each side x 3)

+91 80000 01025 | @dr.umesh.wadhavani | www.umeshwadhavani.com

 ROUTINE ONE

DB Squats
DB Shoulder Press
DB Shoulder Side Raise
DB Bicep Curls
DB Triceps Extensions
DB Chest Fly (Floor)
DB Chest Press (Floor)

4 sets of each exercise

15 to 18 reps per set
45sec rest in between sets

+91 80000 01025 | @dr.umesh.wadhavani | www.umeshwadhavani.com

 ROUTINE TWO

Dumbbell Squats
Dumbbell Lunges
Push Ups
Side Crunches
Dumbbell Sit Ups
Alternate Leg Raises
Plank
45 sec each exercise
20 sec rest before going to the next one
2-3 rounds in total
1 min rest in between the rounds.

+91 80000 01025 | @dr.umesh.wadhavani | www.umeshwadhavani.com

 Weekly Schedule
Warm-up + Routine One
Warm-up + Routine Two
Swimming/Jogging
Warm-up + Routine One
Warm-up + Routine Two
Swimming/Jogging
REST

+91 80000 01025 | @dr.umesh.wadhavani | www.umeshwadhavani.com