Basic Training for Fatty People

1. Mobility Stretching Warm-up

2. Surya Namashkar - 6 Times
3. Standing Twist - 75 Times
4. Sitting Twist- 75 Times
5. Bar Side Twist - 75 Times
6. Bar Side Bend - 75 Times
7. Treadmill Running - 5 Minutes
8. Cycling - 5 Minutes
9. Squats - 20 times- 3 Sets
10. High Knee Tap-20 times- 3 Sets
11. Jumping Jacks - 5 times – 3 Sets
12. Wall Support Push-Up- 15 times- 3 Sets
13. Plank - Min 30 Seconds – 3 Sets

Basic Training for Skinny People

1. Mobility Stretching Warm-up

2. Running or Cycling - 3 Min.
3. Sitting Twist- 50 Times
4. Surya Namashkar - 3 Times
5. Push up – 15 Times- 4 Sets
6. Chin up – 12 Times in 3 Sets
7. Squats - 25 times – 3 Sets
8. Lunges - 15 times – 3 Sets
9. Whole Body Hit Workout- 20 Time - 3 Sets
10. Plank - Min 30 – 60 Seconds (4 Sets)

Chest Workout

1. Flat Bench Press (Barbell or Dumbell)- 3 Sets

2. Flat Dumbell Flying or Machine Pec Flying- 4 Sets
3. Inclined Bench Press (Barbell or Dumbell)- 3 Sets
4. Inclined Dumbell Flying- 4 Sets
5. Declined Barbell Bench Press- 3 Sets
6. Dumbell Pull Over or Inclined Push-Up- 4 Sets

Back Workout

1. Dead Lift- 4 Sets

2. Lat Pull down Wide– 3 Sets
3. Machine Rowing Wide Grip– 3 Sets
4. Seated Rowing Close – 3 Sets
5. Single Dumbell Rowing – 3 Sets
6. Lat Pull down Close– 3 Sets
 Bi-Cep Workout

1. Straight Barbell Curl Wide- 4 Sets

2. Ez Barbell Close Curl – 4 Sets
3. Dumbell Curl – 4 Sets
4. Hammer Curl – 4 Sets
5. Dumbell Concentration Curl – 4 Stes
6. Barbell or Dumbell Wrist Curl – 4 Stes

Tri-Cep Workout

1. Tri-Cep Bar Extension- 3 Sets

2. Single Hand Dumbbell Extension – 3 Sets
3. Overhead Double Hand Dumbbell Extension – 3 Sets
4. Bar Press Down – 3 Stes
5. Rope Press Down – 3 Sets
6. Dumbbell Kick Back – 3 Stes

Shoulder Workout

1. Machine Shoulder Press – 3 Stes

2. Arnold Dumbbell Press – 3 Sets
3. Front & Side Lateral Raise – 3 Stes
4. Upright Rowing – 3 Sets
5. Behind Back Fly – 3 Sets
6. Dumbbell Shrugs – 3 Sets

Leg Workout

1. Barbell or Dumbbell Squats – 3 Sets

2. Walking or Standing Lunges – 3 Sets
3. Sumo Squat – 3 Stes
4. Leg Extension & Leg Curl – 3 Sets
5. Leg Press – 3 Sets
6. Standing Calf Raises - 3 Sets

Intensityplus Fitness Centre (IFC)

Address: High-Tech Square, Bhubaneswar
Arun Das: 9938142005
Sharat Das: 8018484007