Here are the list of exercises and videos to follow for one week. Repeat these workouts for the next 4 weeks to maintain your muscles and lose weight. 

Workout duration 30 – 40 minutes including warm up & cool down or stretches.

Perform Warm Up and Cool down before and after your workout.

How to Perform Proper WARM UP & COOL DOWN

Perform each exercise for 30 seconds.

WARM UP

1) Jog on the Spot

2) Jumping Jacks

3) High Knees

4) Butt Kicks

5) Cross Kicks

6) Squats

7) Lunge with Overhead Reach

8) Groiners

9) Inchworm

 

COOL DOWN

1) Child's Pose

2) Cobra

3) Downward Dog

4) Hip Flexor Stretch

5) Glute Stretch

6) Spinal Twist

7) Side Hamstring Stretch

8) Shoulder Stretch

9) Overhead Tricep Stretch

 

OR

 

10-Minute Morning Stretches

EXERCISES

1) Inchworm

2) Plank to Downward Dog

3) Lunge with Spinal Twist

4) Groin Stretch

5) Saddle Stretch

6) Reverse Plank

7) Cat & Cow

8) Cobra

9) Child's Pose

10) Inhale-Exhale

Interval: 1-minute stretch each exercise 

 

Monday (Week 1 & 3)

Intense Cardio Kickboxing

EXERCISES

1) Punches with Explosive Lunges

2) Sprawl with Front Kicks

3) Push up to Split Lunge

4) Double Knees

5) Wide Squat Pulses Criss Cross

6) In-Out Squat to Jog

7) Walking Plank to Pike

8) 180 Degree Shuffle

Interval: 30secs Work - 15secs Rest

Repeat 3 Circuits 

 

Monday (Week 2 & 4)

Animal Flow Cardio

EXERCISES

1) Duck Walk

2) Bear Crawl

3) Crab Walk

4) Kangaroo Hops

5) Lateral Ape

6) Frog Jump

7) Half Scorpion

Interval: 30secs Workout - 15secs Rest

Repeat x3 Circuits

Estimated Calories Burned: 160 - 220Cals

 

Tuesday (Week 1 & 3)

Arms on Fire

EXERCISES

1) Scarecrow Squeeze

2) Upright Row to Front Raise

3) Steering Wheel

4) Weighted Punch

5) Reverse Fly with Rotation

6) Round the World

7) Tricep Kickback

8) Plank Twist

Interval: 12-15 reps per exercise

Repeat 3 Sets 

 

Tuesday (Week 2 & 4)

Lean Arms Upperbody Cardio Circuit

EXERCISES

1) Punches

2) Hooks

3) Plank Walk with Rotation

4) Plank Up-Down

5) Lying Front Raise with Lat Squeeze

6) Arm Circles

7) Shoulder Push-up with Knee Tap

8) Tricep push-up with mountain climber

Circuit: 45secs Workout - 15secs Rest

Complete x3 circuits 

  

WEDNESDAY REST DAY

 

Thursday (Week 1 & 3)

30-Minute Strength Training Fat Blaster

EXERCISES

1) Squat with Single Arm Shoulder Press

2) Bent Over Row to Deadlift

3) Pushups to Shoulder Press

4) Side to Front Raise

5) Lunge & Twist

6) Chest Press Hip Bridge

7) Full Extension

8) Spiderman

Equipments: One pair of medium weight dumbbells between 3 - 5kgs each.

Intervals: 45secs Workout - 15secs Rest

Estimated Calories Burned: 250-300Cals

Sets: Beginner - 2 circuits, Intermediate & Advance 3 - 4 circuits

 

Thursday (Week 2 & 4)

Burn 10,000 Calories in 30 Days

LOWER BODY

1) Jump Squat with Toe Touch

2) Lunge with Hop

3) Burpee with High Knees

4) Kneel to Squat

UPPER BODY

1) Shoulder Tap Push-ups

2) Plank Jacks with Knee Tucks

3) Tricep Dips

4) Mountain Climbers

CORE

1) V Tucks

2) Walking Plank to Spiderman

3) Groiners

4) Sprinter

Interval: 45secs Workout 15secs Rest

Sequence: 3 circuits x2 (advance, aim for 3 - 4 sets)

Rest: 60 secs in between circuits Total Workout Time: 30 minutes

Calories burned: 280 - 350Cals

 

Friday (Week 1 & 3)

Sculpted Peach Booty Workout

EXERCISES

1) Single Leg Lunge

2) Squat Abductor

3) Donkey Kick

4) Frog Kick

5) Hip Thrust

6) Single Leg Hip Thrust

45secs Work - 15secs Rest.

Aim to complete 3 circuits.

Take a 1 minute break in between circuits.

 

Friday (Week 2 & 4)

Chest & Butt Toning

EXERCISES

1) Squat to Lunge

2) All fours floating Kicks

3) Single Leg Push up to Downward Dog

4) Bridge Chest Press

5) Glute Bridge March

6) Fly Crunches

Aim for 12 - 15 repetitions for each exercise.

Beginners, complete 2 circuits, intermediate and advance, complete 3 circuits.

 

Saturday (Week 1 & 3)

4-Week Ab Strengh & Cardio Challenge

EXERCISES

Circuit 1

1) Spiderman

2) Mountain Climber

Circuit 2

1) Knee Tap

2) Bear Jacks

Circuit 3

1) Reverse Plank

2) Straight Knee Hop

Circuit 4

1) Knee to V Tuck

2) Groiner

Interval: 40secs Work - 20secs Rest

 

Saturday (Week 2 & 4)

500 Ab on Fire Challenge

EXERCISES

1) Cross Climber

2) Knee Tucks

3) Spiderman

4) Russian Twist

5) Bear Jacks

6) Flutter Kicks

7) Reverse Plank

8) Straight Alternating Legs

9) Plank Hip Dip

10) Half Wiper

Perform 25 reps for each exercise, before moving on to the next workout. Complete 2 rounds through and that'll be a total of 500 reps!

 

 

SUNDAY REST DAY

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