Please don’t over eat. Adjust your portions depending on your hunger. – Always eat only till you’re 80% full. – Brain takes 20 minutes to register that you’re full. – Have 3 litres or more water throughout the day. Warm up by jogging/brisk walking 3 sets of: Jog for 5 minutes Brisk walk for 5…
Jog/brisk walk for 15 minutes Climb 4 to 5 stairs 3 sets of: – Jog/brisk walk for 5 minutes – 5*2 Jumping lunges 3 sets of: – 15*2 circles for abs exercise (cycling) – 10 to 12 back extensions 5 to 7 mins of stretch—all major muscles (ask us if unsure) – If you are…
CHEAT DAY (Well, kind of) Please note that if you’ve for some reason already had your cheat meal before today, you can adjust that day’s meal and prepare it today. Go for a leisure 45 minutes’ walk or if you’re playing some of sports or swimming, continue with the same. 1st Meal Time: As soon…
Warm up by jogging/brisk walking and continue for 15 minutes 10 to 20 Push-ups toes or knees 10 minutes’ jog/brisk walk 10 to 20 Push-ups 5 minutes’ jog/brisk walk Lunge and hold (1min right and 1 min left) Crab hold 45 seconds Lunge and hold (1min right and 1min left) Crab hold 45 seconds Lunge…
Warm up by jogging/brisk walking and continue for 15 minutes *Run for 3 minutes & Sprint for 30 seconds to 1 minute (3 to 4 times) *3 sets of abdominal crunches (15 to 18 at a time) [abs pulled in and go slow] *Back run for 30 seconds *3 sets of back extension (15 to…
Warm up by jogging/brisk walking for 5 minutes. 1) Sprint for about 10 minutes (run for 1 min, rest for 45 secs) 2) Climb 4 to 5 floors (at a time) 3) Go down in an elevator if possible and run for about 3 mins (run for 1 min, rest for 45 secs), 4) Climb…
Moving on to the second day, the exercise has to be sweeter. Climb 10 floors/levels, at least 5 at a time (please use the elevator to come down) Brisk walk for 20 minutes (as fast as you can without a break in between) 15 to 30 Burpees (5 to 10 at a time) 30 to 40 push ups (5…
Since it’s the 1st day, it won’t be a lot of exercise. Climb 15 floors/levels, at least 5 at a time (please use the elevator to come down) Run for 45 minutes (at varying paces with rest in between) – If you can’t run fast, increase the time accordingly. Target should be at least 4…