If you'd like to introduce yourself to a more fitter lifestyle but feel like you're lacking direction, this could be a good start for you.
This is a 4-work plan that Diksha recommends to her clients and most of them have come back with great results. Now there's no excuse not to exercise. Four Week Plan
(Week 1 - Week 4)
Spot Jogs 50 reps (warm up) Squats :15 reps 3 sets Side Lunges : 15 reps 3sets Inch worm: 12 reps 3 sets Striders: 20 reps 3 Sets Plank: 30 secs 3 sets Hip thrusts: 15 reps 3 sets Lying Hip Abductions: 15 reps 3 sets
Jumping Jacks 50 Reps (warm up) Sumo Squats: 15 Reps 3 sets
15 Reps 3 Sets Crossover toe touch: 15 reps 3 Sets Mountain Climbing 30 reps 3 sets Plank twists 30 reps 3 sets Crunches 15 reps 3 sets Leg raises 15 reps 3 sets
WEDNESDAY Spot jumps 50 Reps (warm up) Curtsy Lunges 20 reps 3 sets Incline Push ups 12 reps 3 sets Dips (Use a platform 1 ft tall) 12-15 reps 3 sets Elevated hip thrusts 12 reps 3 sets Heel Touch 30 reps 3 sets Knee tucks 15 reps 3 sets Flutter kicks 30 reps 3 sets
THURSDAY High Knee jumps 50 Reps (warm up) Squat pulses 15 reps 3 sets Monster walk 20 steps 3 sets V plank holds (Amap) Bicycle crunches 20 reps 3 sets Side planks (Amap) Donkey kickbacks 20 reps 3 sets Straight leg kickbacks 20 reps 3 sets Stretch!!! FRIDAY Lateral hops 50 reps (warm up) Lunge and knee 15 reps 3 sets Lateral lunges15 reps 3 sets Trunk twists 30 reps 3 sets Duck walk 20 steps 3 sets Spiderman crunches in plank position 15 reps 3 sets Jack knife 10 reps 3 sets Scissors 15 reps 3sets
Any form of cardiovascular exercise for 45 mins
DIET PLAN? You're working hard to burn off calories at your workouts but it's hard to burn off a bad diet. Here's what Diksha gives to her clients that complements her 4-week home and gym workout plans very well.