Fitness Regime

Day 1

Yoga Training

Kapalbhati
Sectional breathing

Nadishuddhi
Surya-Namaskar

Standing balancing asanas

Sitting forward bending and
backward bending asanas

Sitting spinal twisting asanas

	Nadishuddhi with omkar chanting

Shavasana

	(consult a yoga professional for a individualised program)

Day 2

Full Body Circuit Training


	Warm Up–10 mins (Treadmill/Cycle/Skipping)

	Dynamic Stretches–5 mins (Movement Type)


	Core Exercises–20 secs to 1 min Static/Movement Type*

	Push Up–3 sets 8-20 repetitions


	Lunges-3 sets 8-20 repetitions

	Push Up–3 sets 8-20 repetitions


	Bench Press or Cable Cross Overs –3 sets.12–15 repetitions

	Machine Squats–3 sets Swiss Ball Squats or Smith
	12–15 repetitions

	Lat Pulls or Seated Rows–3 sets 12–15 repetitions

	Dumbbell Shoulder Press–3 sets of 12–15 repetitions

	Stiff Leg Dead Lifts with Dumbbells or Barbell–3 sets 12–15 repetitions

	Swiss Ball Lat Rows – 3 sets 8 – 12 repetitions

	Static Stretches which include Yoga Asanas + 5 mins walk or cycle for cool down + 5 mins walk or cycle for cool down

Day 3

Cardiovascular training.

Uphill Walking
(Treadmill)

Jogging
(Tread-mill)

Stair Climbing
(Elliptical)

Mountain Biking
(Bikes)

Circuit Training

Day 4

Full Body Circuit Training


	Warm Up–10 mins (Treadmill/Cycle/Skipping)

	Dynamic Stretches–5 mins (Movement Type)


	Core Exercises–20 secs to 1 min Static/Movement Type*

	Push Up–3 sets 8-20 repetitions


	Lunges-3 sets 8-20 repetitions

	Push Up–3 sets 8-20 repetitions


	Bench Press or Cable Cross Overs –3 sets.12–15 repetitions

	Machine Squats–3 sets Swiss Ball Squats or Smith
	12–15 repetitions

	Lat Pulls or Seated Rows–3 sets 12–15 repetitions

	Dumbbell Shoulder Press–3 sets of 12–15 repetitions

	Stiff Leg Dead Lifts with Dumbbells or Barbell–3 sets 12–15 repetitions

	Swiss Ball Lat Rows – 3 sets 8 – 12 repetitions

	Static Stretches which include Yoga Asanas + 5 mins walk or cycle for cool down + 5 mins walk or cycle for cool down

Day 5

Outside Activities.

Play your favourite Sport or
go for a Beach/ park walk

Play with your kids or
group game that require

Walk and play
with your pet

Day 6

Full Body Circuit Training


	Warm Up–10 mins (Treadmill/Cycle/Skipping)

	Dynamic Stretches–5 mins (Movement Type)


	Core Exercises–20 secs to 1 min Static/Movement Type*

	Push Up–3 sets 8-20 repetitions


	Lunges-3 sets 8-20 repetitions

	Push Up–3 sets 8-20 repetitions


	Bench Press or Cable Cross Overs –3 sets.12–15 repetitions

	Machine Squats–3 sets Swiss Ball Squats or Smith
	12–15 repetitions

	Lat Pulls or Seated Rows–3 sets 12–15 repetitions

	Dumbbell Shoulder Press–3 sets of 12–15 repetitions

	Stiff Leg Dead Lifts with Dumbbells or Barbell–3 sets 12–15 repetitions

	Swiss Ball Lat Rows – 3 sets 8 – 12 repetitions

	Static Stretches which include Yoga Asanas + 5 mins walk or cycle for cool down + 5 mins walk or cycle for cool down