4 WEEK PLAN

SR.NO. FOCUS MUSCLE EXERCISE NAME WEEK 1 & 2 WEEK 3 & 4

1 Chest side muscles Standing Side bends 5 times 5 times in each side

Shoulder
2 Shoulders 5 times 8 times
elevation/depression

3 Chest Pec Stretch 5 times 8 times

4 Back Thoracic rotation 5 times 8 times

Anterior and posterior

5 Hip mobility 5 times 8 times
tilt

6 Brisk walk cardio exs 25 min 35 min

or

6 Cardio workout cardio exs 25 min 25 min

8 Core and back Bird dog 5 times 8 times

 8 TO 10 SECONDS 12 TO 15 SECONDS
9 Core and chest knee Plank
HOLDS HOLDS

10 Core Beginner sit ups 10 reps 15 reps

11 Lower body knee hugs 5 COUNT EACH SIDE 5 COUNT ON EACH SIDE

12 Calf muscle Calf stretch 5 times on each leg 8 times on each leg
5 TO 10 COUNTS ON 5 TO 10 COUNTS ON
13 Hamstring Alternate toe touches EACH SIDE EACH SIDE

14 Lower back Pelvic twists 5 COUNT EACH SIDE 5 ON EACH SIDE

15 Neck Neck stretches 30 SEC TO 1 MIN 30 SECS TO 1 MIN

16 Cat-Cow Breathing Back stretch 5 TIMES 5 TIMES

WEEK 1 5 DAYS A WEEK

WEEK 2 3 DAYS A WEEK
WEEK 3 2 DAYS A WEEK
WEEK 4 2 DAYS A WEEK

CARDIO BRISK
ALL SIX DAYS
WALK
 4 WEEK PLAN
STATIC WARM UP
EXERCISE DESCRIPTION LINK

https://www.youtube.com/watch?v=RcfzXnEhPNI

Be in a sitting or standing position. Lift your shoulders

upwards as much as you can and hold it for a second. Next https://www.youtube.com/watch?v=LHHG2eL1wlE
bring your shoulders down as much as you can and return
to normal. Repeat 10 times.

Hold your hand against the wall at a 90 degree angle.Push

your body forward and sideways away from the direction of https://www.youtube.com/watch?v=8bQH4fQwMSo
the hand holding the wall.Repeat 3 times for 20 to 30
seconds.

Kneel on one knee and raise your hands above you. Rotate
your body sideways keeping hips stable. Return to starting https://youtu.be/LUrgex1xevY
position. Repeat 10 times on either side.

Keep your hands on the tip of your hip bone. Now tilt the
bone downwards for a forward tilt .Hold for 3 to 5 seconds.
Now come back to starting position and tilt your hip bone https://www.youtube.com/watch?v=1VQ5ITSDpaI#
backwards.Hold for 3 to 5 seconds and come to start
position.

DYNAMIC WARMUP

https://www.youtube.com/watch?v=2rzhohF5w3c

STABILITY & MOBILITY EXERCISES

Support your body on your hands and knees.Holding your

abdomen and pelvic muscle tight, lift the opposite hand and https://www.youtube.com/watch?v=ZoTbUEoMRgo
leg and stretch it out parallel to the floor and bring it inward.
Repeat 10 times on either side.
 Support your body on knees with your elbows or on your https://www.youtube.com/watch?v=OWXOMhlihok
hands.Hold this position for 10 to 15 seconds.

Lie on you back with hands kept under your body and
supporting the lowe back. Keep one knee up so that your
back stays flat to the ground. Pulling your core muscle tight https://www.youtube.com/watch?v=6-PbMiRuIME
push your upper body up while exhaling. Hold this position
for 3 to 5 seconds and then go back to start position.

cool down
Stand with chest out and feet straight. Bring one knee to
chest and use both arms to hold it tight to chest. Leave and https://www.youtube.com/watch?v=21b1-xrqA3A
repeat with the other leg.Do 10 times on either side.
https://www.youtube.com/watch?v=kv6ycmOWnq0
Stand with legs more than shoulder width apart.Without
bending knees reach one hand to opposite toe.Repeat on https://www.youtube.com/watch?v=Q5cJdCDiUuE
other side.This is one count.Do this 10 times.

Lie down on your back and stretch your hands out to your
sides.Keep your knees bent and heel touching the https://www.youtube.com/watch?v=GSJ3Xa93gXs
floor.Swing your knees to left and right as much as you can
to stretch your lower back.Do 10 times on either sides.

https://www.youtube.com/watch?v=zU0XmnF-FGc
https://www.youtube.com/watch?v=kqnua4rHVVA
 NOTES

Gives a complete stretch

of your upper
body.Exercising without
getting full range of
movement of body will 100
pc lead to aches n pains.

Gives range of movement

of shoulder joints. Taking
weights without shoulder
joint being in good range
of movement will lead to
multiple joint and muscle
issues.

Gives complete range of

movement of spine .

Gives complete range of

motion for upperbody by
holding your hips stable.
Hip stability is top priority!

Gives good range of

movement for deep core
hip and lower back muscle
which gets tight due to
long sitting or standing
hours.

Strengthens the deepest

muscle closest to the
lower spine. Holding this
for 8 seconds has shown
to give maximum blood
flow to the muscle
strengthening it to hold the
spine intact.
 Helps strengthen the
shoulder joints and is good
for a beginner to develop
strength for the chest
muscle. atahis is also a
strong core exercise
especially for abs.

The aim of this workout is

to strengthen the upper
abs.
 1 CARDIO (BRISK WALK ) 30 MIN
SR.NO. EXERCISE NAME WEEK 1 & 2
2 Standing Hip extension 2 TO 3 SETS(8 TO 10 OF REPS IN EACH SET)
3 Front and Back Lunges 2 TO 3 SETS(10 REPS IN EACH SET)
4 Alt Db hammer curls 2 SETS (10 REPS IN EACH SET)
5 Db Overhead Extension 2 SETS (10 REPS IN EACH SET)
6 Wall Pushups and Incline 2 TO 3 SETS(8 TO 10 OF REPS IN EACH SET)
push ups
7 Standing Hip Abduction 2 TO 3 SETS(8 TO 10 OF REPS IN EACH SET)

8 Mountain Climbers (Beginer 2 SETS (10 REPS --3 TIMES IN EACH SET)
9 Abs Crunch 2 SETS ( SAME NO. OF REPS IN EACH SET)

cool down once

WEEK 1 NOT TO BE DONE

WEEK 2 2 DAYS A WEEK
WEEK 3 3 DAYS A WEEK
WEEK 4 3 DAYS A WEEK
 4 WEEK PLAN (START FROM SECOND WEEK )
30 TO 40 MIN
WEEK 2 & 3
2 TO 3 SETS(10 TO 15 OF REPS IN EACH SET)
2 TO 3 SETS(10 TO 15 REPS IN EACH SET)
2 TO 3 SETS (15 REPS IN EACH SET)
2 TO 3 SETS (15 REPS IN EACH SET)
2 TO 3 SETS(10 TO 15 OF REPS IN EACH SET)

3 SETS(10 TO 15 OF REPS IN EACH SET)

2 TO 3 SETS (15 REPS --3 TIMES IN EACH SET)
3 SETS ( INCREASE NO. OF REPS IN EACH SET)

https://www.youtube.com/watch?v=WK1t1-d2t1Y
 4 WEEK PLAN (START FROM SECOND WEEK )

LINK
https://www.youtube.com/watch?v=6PvIZIIg_Ng
https://www.youtube.com/watch?v=COKYKgQ8KR0
https://www.youtube.com/watch?v=vub3q-TACtg
https://www.youtube.com/watch?v=4t3BC4PPNGs
https://www.youtube.com/watch?v=a6YHbXD2XlU

https://www.youtube.com/watch?v=W3kur0Izs6o
https://www.youtube.com/watch?v=fBZHkGT0W5Y
https://www.youtube.com/watch?v=NIqgTCTd2MM
NOTES