Here's an anywhere, anytime workout plan for you which is both affordable and effective. 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

MONDAY

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

Stretch!!!

TUESDAY

Jumping Jacks 50 Reps (warm up)

Sumo Squats: 15 Reps 3 sets

Reverse Lunges: 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

Stretch!!!

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

Stretch!!!

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 reps3 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 position15 reps 3 sets

Jack knife 10 reps 3 sets

Scissors 15 reps 3sets

Stretch!!!

SATURDAY

Any form of cardiovascular exercise for 45 mins

SUNDAY

Rest


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. 

CHECK OUR CROSS TRAINING RANGE
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