The Microsoft Corporate Challenge is India’s premier, and only inter-corporate team

building competition that is televised. The event is the ultimate test of teamwork and
strategy, challenging the physical endurance, mental agility and emotional strength of
participants, both individually and as a team.

The event is guaranteed to push you to the limit and then some more, encouraging you to
discover that you can achieve much more than your self-imposed, perceived limitations.

To enable you to perform at the optimum level, your physical state of being is a key
component.

You do not need to be a marathon runner or a fitness freak capable of doing one
thousand push-ups to effectively compete in the Microsoft Corporate Challenge. However,
it is a fact that the more physically fit you are, the more you will enjoy the experience, and
these factors combined will help you to give your best effort.

And, it goes without saying of course, that general physical fitness goes hand-in-hand
with mental and emotional well-being, towards achieving a better balance between mind-
body-spirit.

So, we at the Microsoft Corporate Challenge, together with a team of experts from
FitnessOne, one of India’s most progressive, innovative and largest fitness and health
club chains, have prepared a simple but effective program that will help you gear up
towards giving it your best shot in Thailand this August.

This programme has been put together by certified trainers, and is designed to help you
prepare better for the competition. However, you must check with your physician before
commencing any exercise programmes, particularly if you are suffering from any ailment
or have a prior existing medical condition. The exercise regimens are general guidelines,
and may not be suitable for every individual. The organisers of the Microsoft Corporate
Challenge and FitnessOne will not be liable for any of the information provided in this
section, or for any misuse of information, loss or injury as a result.
About FitnessOne
FitnessOne is one of India’s largest full service health club chains. FitnessOne offers a range of comprehensive facilities and services
including state-of-the-art fitness equipment, group exercise classes like aerobics, yoga, dance and karate, experienced dieticians &
nutritionists and personal trainers, corporate wellness programmes & memberships, and steam, sauna, aromatherapy and massage
services.

Always the innovator, FitnessOne has recently set up India’s largest ‘Ladies Only’ gym – Pink – a fitness haven, which incorporates a
specific focus on the fitness and health needs of women of all ages and fitness levels.

The first FitnessOne center opened its doors in Chennai in 2004, and since then there has been no looking back. Today, over 115,000
square feet in Bangalore, Chennai and Coimbatore have been dedicated to keeping people energized, fit and in the best of health. With 9
company -owned health clubs, corporate facilities set up on a few IT campuses, and a fitness academy, the goal of FitnessOne is simple:
to get India to work out.

A team of highly trained and committed physiotherapists, dieticians, and trainers, works with every member from the outset to ensure
each individual achieves their fitness and health goals, in a planned and healthy manner. Comprehensive screening for each new
member, evaluation of fitness levels & capabilities, discussion of their profile with the trainer in charge of that particular client, and
formulation of a tailor-made exercise programme to suit the individual’s requirements are just some examples of the thorough
professionalism and personal attention that FitnessOne is known for.

The message of FitnessOne is that fitness is fun, and being healthy, agile and attractive is a great state to be in. Fitness is in.
The FitnessOne Guide on preparing for
The Microsoft Corporate Challenge

There are six essential fitness components that should be incorporated in any fitness regimen for general well-being. Each of these six
elements should be a part of your exercise routine whether you are working out at home or you are a regular gym user. They are:
 WARM UP CARDIOVASCULAR RESISTANCE CORE STABILITY
FLEXIBILITY
& COOL DOWN WORKOUT EXERCISES EXERCISES

• Each workout should • Referred to as cardio, or CV work, • A vital component of any • Exercises specially designed • Finally but very important,
start with 10 minutes of this is a general description of any good exercise program is to strengthen the muscles that stretching is a vital element of
warming up. activity which makes your heart and resistance or strength make up your core. your workout.
lungs work hard. training.

• If you are short of time,
5 minutes is sufficient.
• Start with a gentle walk,
building up to a brisk walk
or easy jog.
• The purpose is to
gradually raise your heart
rate and warm up your
muscles.
• Similarly, cooling down is
important. Having raised
your heart rate over a
sustained period you
should always bring it
down gently instead of
just stopping abruptly.
• Also called aerobic activity,
describes any activity which
increases the body’s demand for
oxygen.
• To design your own cardiovascular
programme, you need to do the
following:
a) Calculate your maximum heart
rate. Maximum heart rate reduces with
age so to find yours all you have to
do is deduct your age from 220.
220 (-) Age = Maximum Heart Rate
b) Calculate your Targeted (Training)
Heart Rate at different intensity
levels (Karvonen Formula):
- Training Heart Rate = Maximum
Heart Rate (–) Resting Heart Rate
(RHR) (x) desired intensity (e.g.: 40%
or 60% etc)
• This activity is designed
to isolate and strengthen all
the different muscles and
muscle group of the body.
Some exercises that
isolate and strengthen the
different muscles / muscle
groups:
1. Squats (free squats,
gym ball squats, dumbbell
squats)
2. Push-ups (wider grip and
close grip)
3. Work with small
dumbbells with different
variations.
4. Weight bar
5. Resistance bands or
tubes
6. Abdominal crunches
• These muscles are located in
your mid-section or torso, so
the core includes all your
abdomen and back muscles.
• When the muscles of the
abdomen and back are equally
strong, your posture is good
and when your posture is good,
you look better as well as feel
more positive.
• Strong core muscles help with
functional fitness, i.e.,
everyday movements like
bending, stretching and lifting.
• When you run, walk, row, do
strength training, etc., you are
encouraging your muscles to
contract.
• If you don’t stretch properly
after your workout, in the short
term you will have stiffness
and painful muscles. Over a
longer term your overall
flexibility will suffer.
• Therefore, be sure to spend
time stretching your muscles
after each exercise session.

- E.g.: Target Heart Rate for a 40

year old with a Resting Heart Rate of
80 Beats Per Min (BPM) at an
intensity of 70%
THR = (Maximum Heart Rate – RHR)
x intensity + RHR

220 – 40 = 180 (predicted maximum

heart rate)

(-) 80 (resting heart rate)

= 100 (Heart Rate Reserve)

100 x 0.70 (70% intensity) = 70

70 + 80 (RHR) = 150

Therefore,
Targeted Heart Rate at 70% of Heart
Rate Reserve = 150

• Walking / running on the treadmill,

stationary bike, step aerobics,
jumping rope are examples of cardio
activities.

• In any activity that gets your heart

rate up, step up the pace to feel the
greater intensity of the cardio
workout.
 General Tips for Programme Design

• If you are a beginner, gradually work up to, Cardiovascular exercises: 30 minutes at least three times a week, and,

Strength training: 20 to 30 minutes three times a week.

Upper body
Lower body
• Be sure your strength workout covers all the major muscle groups Abdomen
Back
Chest

• Aim for two to three sets of 10-15 repetitions for each strength exercise.

• No matter if you are in a hurry, it is important to take the time to warm up / cool down and stretch before and after each workout.

IMPORTANT
1) No liability is assumed for the information provided by FitnessOne
2) The recommendations are those of the trainers and not a certified medical practitioner. Always check with your doctor before beginning any type of exercise programme.
3) FitnessOne is not responsible for any misuse of information or any loss or injury as a result of.
4) All information is provided as general guidelines and may not be suitable for every individual.
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

• Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min
- Gentle walk gradually - Gentle walk gradually - Gentle walk gradually - Gentle walk gradually - Gentle walk gradually - Gentle walk gradually
building up to a brisk building up to a brisk building up to a brisk building up to a brisk building up to a brisk building up to a brisk
walk / easy jog – same walk / easy jog walk / easy jog walk / easy jog walk / easy jog walk / easy jog
for all days
• Specific stretches: • Specific stretches: • Specific stretches: • Specific stretches: • Specific stretches:
• Specific stretches: hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps,
- Hamstrings – toe calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest
touches & back – same & back – same stretches & back – same stretches & back – same & back – same stretches
- Quadriceps – heel to stretches for all days for all days for all days stretches for all days for all days
buttock (stretch upwards
gently) • Strength training: • Brisk walk OR Outdoor • Brisk walk OR Outdoor • Brisk walk OR Outdoor • Strength training:
- Calves – stride - upper and lower body running: 10 min (steady running: 20 min (steady running: 15 min (at 60%- - upper and lower body
forward with right leg; - cover all the major pace at 60% - 70%) pace at 60%-70%) 70%) - cover all the major
keep left heel on the muscle groups muscle groups
ground; ensuring right - Squats (free squats, • Step board: 10 min • Strength training: • Cycle:15 min - Squats (free squats,
knee is in line with dumbbell squats) - upper and lower body dumbbell squats)
ankle, stretch forward; - Push-ups (wider grip • Cycle: 10 min - cover all the major • Jump rope: 4 sets; 50 - Push-ups (wider grip
repeat with the left leg and close grip) muscle groups reps each set and close grip)
forward - Work with small • Jump rope: 4 sets; 50 - Squats (free squats, - Work with small
- Chest – clasp hands dumbbells with different reps each set dumbbell squats) • Core stability: dumbbells with different
behind back and extend variations. - Push-ups (wider grip variations.
arms backwards - Weight bar • Core stability: and close grip) - Iron Man (plank) – lie - Weight bar
- Shoulders – slightly - Resistance bands or - Work with small down on the floor on - Resistance bands or
rounded back, cross tubing (in gym only) - Iron Man (plank) – lie dumbbells with different your stomach in the tubing (in gym only)
arms and stretch around - 2-3 sets; 10-15 reps down on the floor on your variations. push-up position; tighten - 2-3 sets; 10-15 reps per
the back per set stomach in the push-up - Weight bar the ab muscles and lift set
- same stretches for all position; tighten the ab - Resistance bands or your body up on elbows
days • Jump Rope: 4 sets; 50 muscles and lift your tubing (in gym only) and toes; keeping your • Cycle: 15 min
reps each set body up on elbows and - 2-3 sets; 10-15 reps per body as straight as
• Brisk walk: 20-30 min toes; keeping your body set possible hold for 30 sec, • Abdominal crunches:
(steady pace at 60% - as straight as possible then back to the resting - 3-4 variations of floor
• Abdominal crunches:
70%) OR hold for 30 sec, then go • Cool down & stretches: position. crunches such as
- 3-4 variations of floor
Outdoor Running: 20 - back to the resting - all the major muscle straight crunch, obliques,
crunches such as
30 min interval training position. groups, as in the warm - Bridging – lie down on leg raises
straight crunch,
(alternating 1 min walk up stretches the floor on your back - 2-3 sets each variation
obliques, leg raises
at 50%, 2 min run at 60- - Bridging – lie down on - each stretch should be (in a neutral position) - 20 reps per set
- 2-3 sets each variation
70%) the floor on your back (in held for at least 10 - 15 and bend your knees;
- 20 reps per set
a neutral position) and secs. contracting your ab • Cool down & stretches:
• Cycle: 15-20 min at bend your knees; muscles, lift hips off - all the major muscle
• Cool down & stretches:
60% - 70% contracting your ab the floor so that the groups, as in the warm
- all the major muscle
muscles, lift hips off the knees, hips and up stretches
groups, as in the warm
• Core stability: floor so that the knees, shoulders are aligned; - each stretch should be
up stretches
hips and shoulders are hold the position for at held for at least 10 - 15
- each stretch should be
- Iron Man (plank) – lie aligned; hold the position least 30 sec and then go secs.
held for at least 10 - 15
down on the floor on for at least 30 sec and back to the starting
secs.
your stomach in the then go back to the position.
push-up position; tighten starting position.
the ab muscles and lift - Side bridging – lie down
your body up on elbows - Side bridging – lie down on your left side;
and toes; keeping your on your left side; contract contract the ab muscles
body as straight as the ab muscles and raise and raise your body off
possible hold for 30 sec, your body off the floor, the floor, supported on
then go back to the supported on the left the left forearm; align
resting position. forearm; align shoulders, shoulders, knees and
knees and hips; extend hips; extend right arm
- Bridging – lie down on right arm towards the towards the ceiling, hold
the floor on your back ceiling, hold for a few for a few seconds then
(in a neutral position) seconds then go back to go back to the resting
and bend your knees; the resting position. position. Repeat on the
contracting your ab Repeat on the right side. right side.
muscles, lift hips off
the floor so that the - Two-point stand – Start - Two-point stand – Start
knees, hips and on all-fours, hands on all-fours, hands
shoulders are aligned; directly below shoulders, directly below shoulders,
hold the position for at and head & neck aligned and head & neck aligned
least 30 sec and then go with the back; contract the with the back; contract
back to the starting ab muscles; raise the right the ab muscles; raise
position. arm and left leg off the the right arm and left leg
floor, keeping them off the floor, keeping
- Side bridging – lie down straight and parallel to the them straight and
on your left side; ground. Hold the position parallel to the ground.
contract the ab muscles for 30 sec and then go Hold the position for 30
and raise your body off back to the resting sec and then go back to
the floor, supported on position. Repeat with the the resting position.
the left forearm; align left arm and right leg. Repeat with the left arm
shoulders, knees and and right leg.
hips; extend right arm • Cool down & stretches:
towards the ceiling, hold - all the major muscle • Cool down & stretches:
for a few seconds then groups, as in the warm up - all the major muscle
go back to the resting stretches groups, as in the warm
position. Repeat on the - each stretch should be up stretches
right side. held for at least 10 - 15 - each stretch should be
secs. held for at least 10 - 15
- Two-point stand – Start secs.
on all-fours, hands
directly below shoulders,
and head & neck aligned
with the back; contract
the ab muscles; raise
the right arm and left leg
off the floor, keeping
them straight and
parallel to the ground.
Hold the position for 30
sec and then go back to
the resting position.
Repeat with the left arm
and right leg.

- Try and hold each core

exercise position for at
least 30 secs.
- Repeat each exercise
4 -5 times

• Cool down & stretches:

- all the major muscle
groups, as in the warm
up stretches
- each stretch should be
held for at least 10 - 15
secs.

IMPORTANT
1) No liability is assumed for the information provided by FitnessOne
2) The recommendations are those of the trainers and not a certified medical practitioner. Always check with your doctor before beginning any type of exercise programme.
3) FitnessOne is not responsible for any misuse of information or any loss or injury as a result of.
4) All information is provided as general guidelines and may not be suitable for every individual.
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

• Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min • Warm up: 5-10 min

• Specific stretches: • Specific stretches: • Specific stretches: • Specific stretches: • Specific stretches: • Specific stretches:
hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps, hamstrings, quadriceps,
calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest calves, shoulders, chest
& back & back & back & back & back & back

• Treadmill / brisk walk: • Strength training: • Treadmill: 10 min • Treadmill: 20 min (slow • Treadmill: 15 min • Strength training:
- 20-30 min interval - upper and lower body continuous run at 60%- - upper & lower body
training - cover all the major • Cross -trainer: 10 min 70%) • Cycle:15 min - cover all the major
(1 min walk at 50%, muscle groups muscle groups
2min run at 60%-70%) - 2-3 sets • Cycle: 10 min • Strength training: • Rowing: 15 min - 2-3 sets
- 10-15 reps per set - upper & lower body - 10-15 reps per set
• Cycle: 15-20 min at • Rowing: 10 min - cover all the major • Core stability:
60% -70% • Rowing: 15 min muscle groups - Iron Man (plank) • Cycle: 15 min
• Core stability: - 2-3 sets - Bridging
• Core stability: • Abdominal crunches: - Iron Man (plank) - 10-15 reps per set - Side bridging • Abdominal crunches:
- Iron Man (plank) - 3-4 variations of floor - Bridging - Two point stand - 3-4 variations of floor
- Bridging crunches such as - Side bridging • Cool down & stretches: - Try and hold each crunches such as
- Side bridging straight crunch, - Two point stand - all the major muscle position for at least 30 straight crunch, obliques,
- Two point stand obliques, leg raises - Try and hold each groups secs. leg raises
- Try and hold each - 2-3 sets each variation position for at least 30 - each stretch should be - repeat each exercise - 2-3 sets each variation
position for at least 30 - 20 reps per set secs. held for at least 10 - 15 4-5 times - 20 reps per set
secs. - repeat each exercise 4-5 secs.
- repeat each exercise 4- • Cool down & stretches: times • Cool down & stretches: • Cool down & stretches:
5 times - all the major muscle - all the major muscle - all the major muscle
groups • Cool down & stretches: groups groups
• Cool down & stretches: - each stretch should be - all the major muscle - each stretch should be - each stretch should be
- all the major muscle held for at least 10 - 15 groups held for at least 10 - 15 held for at least 10 - 15
groups secs. - each stretch should be secs. secs.
- each stretch should be held for at least 10 - 15
held for at least 10 - 15 secs.
secs.

IMPORTANT
1) No liability is assumed for the information provided by FitnessOne
2) The recommendations are those of the trainers and not a certified medical practitioner. Always check with your doctor before beginning any type of exercise programme.
3) FitnessOne is not responsible for any misuse of information or any loss or injury as a result of.
4) All information is provided as general guidelines and may not be suitable for every individual.
FITNESSONE CENTRES
In case you have any queries, or require more information, please contact us at: Indiranagar@fitnessone.co.in

FITNESSONE CENTRES ARE LOCATED AT:

CORPORATE OFFICE
No.1, D'Silva Road
Thiruvangadam
2nd floor, Mylapore
Chennai - 600 004
Phone: (044) 24997820 /21 /22
Fax: (044) 24997823

HEALTH CLUBS

CHENNAI BANGALORE COIMBATORE

FITNESSONE FITNESSONE
FITNESSONE CLUB
Shankar Plaza Door No. 133/82
218, TTK Road
No. 24, 80 Feet Road, West Sambandam Road
Alwarpet
ST Bed, Koramangala R. S. Puram
Chennai – 600 018
Bangalore – 560 034 Coimbatore – 641 002
Phone: (044) 24671222
Phone: (080) 25521222 Phone: (0422) 2551222

FITNESSONE
FITNESSONE
Door No. 1155,
Ascendas
12th Main, HAL, 2nd Stage
International Tech Park
(Near Apollo Hospital)
CSIR Road, Taramani
Indiranagar
Chennai – 600 113
Bangalore – 560 008
Phone: (044) 22541222
Phone: (080) 25201777

FITNESSONE
FITNESSONE
Old #17, Lakshmi Street
Park Mall, Ground Floor
(Behind Rigid Hospital)
ITPL Whitefield
Kilpauk
Bangalore – 560 066
Chennai – 600 010
Phone: (080) 41880407
Phone: (044) 26471222

FITNESSONE
PINK CLUB
No. 16/1-1, 19th Cross, 3rd Block
Q 90, 4th Main Road
South-End Circle, (Near BSNL Office)
Annanagar West
Jayanagar
Chennai – 600 040
Bangalore – 560 011
Phone: (044) 26211222
Phone: (080) 26531222