EXERCISE CHEATSHEET

HEIGHT INCREASE COACH

IF YOUR
HEIGHT IS STILL
INCREASING

Please follow this routine if you think that your height is still growing at a normal
pace. Normal pace here means growing at least one inch every six month or 3-4
inches in a year.
STRETCHING CYCLING OTHER
DAYS
ROUTINE 30-MIN 30-MINS WORKOUT
MONDAY STRETCHING ROUTINE YES BWT
TUESDAY STRETCHING ROUTINE YES HIIT
WEDNESDAY STRETCHING ROUTINE YES BWT
THURSDAY STRETCHING ROUTINE YES HIIT
FRIDAY STRETCHING ROUTINE YES BWT
SATURDAY STRETCHING ROUTINE YES HIIT
SUNDAY REST REST REST
 HEIGHT INCREASE COACH

IF YOUR
HEIGHT HAS
STOPPED
INCREASING

Please follow this routine if you think that your height has completely stopped
increasing, or has been increasing very slowly. Very slow here means 1 cm in six
months.
30 MIN
JOGGING+
30 MIN
ANKLE
STRETCHING CYCLING OTHER WEIGHT
DAYS
ROUTINE 30-MIN 30-MINS WORKOUT TRAINING
MONDAY STRETCHING ROUTINE YES BWT YES
TUESDAY STRETCHING ROUTINE YES HIIT YES
WEDNESDAY STRETCHING ROUTINE YES BWT YES
THURSDAY STRETCHING ROUTINE YES HIIT YES
FRIDAY STRETCHING ROUTINE YES BWT YES
SATURDAY STRETCHING ROUTINE YES HIIT YES
SUNDAY REST REST REST REST
 HEIGHT INCREASE COACH

STRETCHING ROUTINE

Excercises Duration/ Repetitions ( Appx 40 mins)

1 Skipping/Jumping Jacks 5- 10 mins

2 High Kicks 10 x 2
3 Quads Stretch 30 Sec x 2
4 Rag Doll - 1 Minute 1 min
5 Triangle Pose 30 Sec x 2

6 Calf Stretch with Wall Support 1 min

7 Neck Stretches All Variations - 10 x 2

8 Cat Cow 10 Reps
9 Downward Dog 1 min
10 Low Lunge 1 min x 2
11 Cobra 1 min x 2
10
12 Plough 1 min

13 Back Extension 3 mins

14 Hanging - Straight 1- 3 mins

15 Hanging- Upside Down 30 sec - 60 sets

16 Hanging - Legs Wide 10x2 2 Sets

17 Hanging - Legs Scissors 10x2 2 Sets

18 Hanging - Gentle Twists 10x2 2 Sets

19 Hanging - Legs Cycling 10x2 2 Sets

 HEIGHT INCREASE COACH

CYCLING ROUTINE- 30 MINUTES

BODYWEIGHT TRAINING ROUTINE

Exercise Reps Range/Sets

Pull Ups 5-12 Reps/ 5 Sets

Push Ups 15-20 Reps/ 5 Sets

Squats 15-20 Reps/ 5 Sets

Sit Ups/ Hollow Crunches 10-20 Reps/ 5 Sets

Leg Raises 10-20 Reps/ 5 Sets

 HEIGHT INCREASE COACH

HIIT SPRINTS- 4 ROUNDS

Or HIIT FUNCTIONAL TRAINING ROUTINE

15- 4 Exercise 15 Sec Active 4 Rounds

Minutes WARM UP 30 Sec Rest
STRETCHES
20- 4 Exercise 20 Sec Active 4 Rounds
[If you are COOL
Minutes doing HIIT 30 Sec Rest DOWN
immediately
STRETCHES-
20-
after full 5 Exercise 30 Sec Active 4 Rounds
stretching COMPULSORY
Minutes 30 Sec Rest
routine, then
you can skip
20- 5 Exercise 30 Sec Active 5 Rounds
this]
Minutes 30 Sec Rest

HIIT FUNCTIONAL EXERCISES TO CHOOSE FROM

1. High Knees 6. Jump Lunges 11. Bicycle Crunches 16. Marching-

Hands to Knees

2. Burpees 7. Jumping Jacks 12. Iron Cross 17. Plank Walk

Sideway- Knee Bent

3. Jump Squats 8. Inch Worm to 13. Side Shuffle (Side

Push Ups Jump Squats)

4. Mountain 9. Clapping Jump 14. Slam Down Hard

Climbers Squats

5. Speed Skaters 10. Mountain 15. Plank- Knee

Lunges to the Chest
 HEIGHT INCREASE COACH

ANKLE-WEIGHTS TRAINING

30-minutes jogging or jogging with 500-gm ankle

Do check with your doctor
weight [Alternatively, you can play any sport like
before starting this
basketball, football etc.)

If required, take a small break [not more than 20-

minutes], or else start the technique below
If you feel any discomfort
while practicing,
discontinue immediately.
30-minutes Ankle-weights Technique

INVERSION TABLE

30-minutes jogging or jogging with 500-gm ankle

Do check with your doctor
weight [Alternatively, you can play any sport like
before starting this
basketball, football etc.)

If required, take a small break [not more than 20-

minutes], or else start the technique below
If you feel any discomfort
while practicing,
discontinue immediately.
30-minutes Inversion Table Technique
HEIGHT INCREASE COACH

PROGRAM ESSENTIALS
In addition to the exercises designed for you, please keep the following in
mind.

Warm Up: Exercises should always start with a 5-10-minute warm up, which is
critical for safety and avoidance of injuries. Muscles that have been properly
warmed up stretch better and allow a greater range of motion. Warming up
also increases the heart rate and blood circulation in the body, preparing it
for heavier and more intense physical activities.

Reps: You may not be able to do the number of reps given in the table at first.
Don’t worry! Just do your best. With time you will become stronger and reach
that maximum number. Please know that as long as you are doing your
maximum number in the given range, you will get all the benefits you are
looking for. For example: You are required to do 20 push-ups in one set. But
you can only do 8. No problem- just give it your best! Slowly, you can add 1-2
more and make it 10. Aim to do just 1% better each day. Your body will
respond and get the benefits from it.

Cool Down: Exercises should always end with a 5-10-minute cool down. It is
necessary to bring the heart rate and body temperature back to normal after
an intense workout.
 HEIGHT INCREASE COACH

Hydration: If you are not drinking enough water, you lose at least 30% of your
strength. Therefore it is very important to keep yourself fully hydrated all the
time. Try to drink at least 3-4 litres of water every day. 15-20 minutes before
you start exercising, have about 500ml water to keep you nourished through
the session. Try to avoid drinking a lot of water during your exercises. One or
two small sips every 10-minutes are enough.

Environment: The environment has a significant impact on the body, since we

are already putting it through stress during workouts. If you are working out in
cold weather, ensure that you wear enough warm clothes. If you are working
outdoors in very hot conditions and sunlight, please put on sunscreen on all
exposed body parts, wear loose and light colored clothing.

Injuries & Issues: Always train in a safe environment. At any point if you feel
acute pain or discomfort, stop your exercises immediately. Resume the routine
only when you have recovered completely.
Always consult your doctor in case of any injury or pre-existing medical
conditions.
If you are below 18 year of age, then please do your exercises under the
supervision of someone who is above 18, qualified and experienced.

GOOD LUCK

All rights are reserved. No part of this publication may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, mechanical, photocopying,
recording or otherwise, without the prior permission of Height Increase Coach.