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 |
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| |
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|
| BODYWEIGHT
TRAINING |
| DAY 1, DAY 3 and DAY 5 |
| Pushups |
3 |
15 |
|
| Broomstick pull ups (between
2 chairs) |
|
3 |
15 |
| Tricep chair dips |
3 |
15 |
|
| Side lateral Raises (400g Tins) |
3 |
15 |
|
| |
|
|
|
| Step Lunges |
3 |
15 |
|
| Wide stuns, deep squat |
3 |
15 |
|
| Hip extension (lying on tummy,
squeeze bum) |
3 |
15 |
|
| |
|
|
|
| Step Standing calve Raises (single
leg) |
3 |
15 |
|
| |
|
|
|
| AB Crunches |
3 |
20 |
|
| Leg Raises |
3 |
15 |
|
| Oblique crunches |
3 |
15 each side |
|
|
| BODYWEIGHT
TRAINING |
DAY 1 - Chest and arms |
| Pushups |
3 |
15 |
|
|
| Wide push-ups |
|
|
3 |
15 |
| Tricep chair dips |
3 |
15 |
|
|
| Tricep kick back |
3 |
12 |
|
|
| |
|
|
|
|
| Stick pull ups (at squat rack
with bar), shoulder width 3 |
15 |
|
|
|
| Reverse grip, narrow pull-ups
(on bar) |
3 |
15 |
|
|
| |
|
|
|
|
| AB Crunches |
3 |
20 |
|
|
| Leg Raises |
3 |
15 |
|
|
| Oblique crunches |
3 |
15 each side |
|
|
| |
|
|
|
|
| DAY 5 - Legs and shoulders |
| Step Lunges |
3 |
15 |
|
|
| Wide stuns, deep squat |
3 |
15 |
|
|
| Hip extension (lying on tummy,
squeeze bum) |
3 |
15 |
|
|
| |
|
|
|
|
| D/b shoulder press |
3 |
10 – 12 |
|
|
| Side lateral raises |
3 |
10 – 12 |
|
|
| Bent over raises |
3 |
10 – 12 |
|
|
| |
|
|
|
|
| Step Standing calve Raises (single
leg) |
3 |
15 |
|
|
|
| BODYWEIGHT
TRAINING |
| DAY 1 - Chest and Triceps |
| Pushups |
3 |
15 |
|
|
| Wide push-ups |
|
|
3 |
15 |
| Tricep Kickback |
3 |
15 |
|
|
| Tricep chair dips |
3 |
15 |
|
|
| |
|
|
|
|
| AB Crunches |
3 |
20 |
|
|
| Leg Raises |
3 |
15 |
|
|
| Oblique crunches |
3 |
15 each side |
|
|
| |
|
|
|
|
| DAY 2 and DAY 4 |
| Back and Biceps |
|
|
|
|
| Broomstick pull ups (between 2 chairs),
shoulder width 3 |
15 |
|
|
|
| Broomstick narrow grip (reverse) pull-up |
3 |
15 |
|
|
| Reverse grip , shoulder width |
3 |
15 |
|
|
| |
|
|
|
|
| Body weight calve Raises |
3 |
15 - 20 |
|
|
| |
|
|
|
|
| DAY 3 - Legs |
| Step Lunges |
3 |
15 |
|
|
| Wide stuns, deep squat |
3 |
15 |
|
|
| Side raises (on the floor lifting bottom
leg) |
3 |
15 |
|
|
| Side raise lifting top leg |
|
|
|
|
| Hip extension (lying on tummy, squeeze bum) |
3 |
15 |
|
|
| |
|
|
|
|
| AB Crunches |
3 |
20 |
|
|
| Leg Raises |
3 |
15 |
|
|
| Oblique crunches |
3 |
15 each side |
|
|
BODYWEIGHT TRAINING
- DAY 1 |
| DAY 1 - Chest and triceps |
|
|
|
|
|
| Pushups |
3 |
15 |
|
|
|
| Wide push-ups |
|
|
3 |
15 |
|
| Tricep chair dips |
3 |
15 |
|
|
|
| Tricep kick back |
3 |
12 |
|
|
|
| |
|
|
|
|
|
| Abdominals |
|
|
|
|
|
| AB Crunches |
3 |
20 |
|
|
|
| Leg Raises |
3 |
15 |
|
|
|
| Oblique crunches |
3 |
15 each side |
|
|
|
| |
|
|
|
|
|
| 20 min treadmill, brisk
walking |
|
|
|
|
|
| |
|
|
|
|
|
| DAY 3 - Back and Biceps |
|
|
|
|
|
| Stick pull ups (between 2 chairs),
shoulder width 3 |
15 |
|
|
|
|
| One arm row |
|
|
3 |
|
10 – 12 |
| D/ B bicep curls |
3 |
15 |
|
|
|
| Reverse grip pull down , shoulder
width |
3 |
15 |
|
|
|
| |
|
|
|
|
|
| Abdominals |
|
|
|
|
|
| AB Crunches |
3 |
20 |
|
|
|
| Leg Raises |
3 |
15 |
|
|
|
| Oblique crunches |
3 |
15 each side |
|
|
|
| |
|
|
|
|
|
| 20 min brisk walk |
|
|
|
|
|
| |
|
|
|
|
|
| DAY 5 - Legs and shoulders |
|
|
|
|
|
| Step Lunges |
3 |
15 |
|
|
|
| Wide stuns, deep squat |
3 |
15 |
|
|
|
| Hip extension (lying on tummy,
squeeze bum) |
3 |
15 |
|
|
|
| |
|
|
|
|
|
| D/b shoulder press |
3 |
10 – 12 |
|
|
|
| Side lateral raises |
3 |
10 – 12 |
|
|
|
| Bent over raises |
3 |
10 – 12 |
|
|
|
| |
|
|
|
|
|
| Step Standing calve Raises (single
leg) |
3 |
15 |
|
|
|
| |
|
|
|
|
|
| AB Crunches |
3 |
20 |
|
|
|
| Leg Raises |
3 |
15 |
|
|
|
| Oblique crunches |
3 |
15 each side |
|
|
|
|
|
| |
|
|
|
|
|
|
 |
