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 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


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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