Strength Training covers – bodyweight workouts: squats (single/double legs) variants, lunges, push-ups, burpees, glute bridge, plank, crunches, leg raise, toe touch etc.
Strength workout Routine-
(Push-ups + Regular Squats + Forward & Reverse Lunges + Heel Raises with elevation + Side deep Lunges + Single leg deadlift ) – 20 reps. * 3 sets
For Leg strength-
(fwd lunges+reverse lunges + squats+leg extension + leg press+leg curl + calf raise )- 20* 3 sets.
For Core –
(Crunches + Russian twists + leg raises + toe touches + Glute bridges + push ups ) 20 *3
Regular plank – 1 min
Side planks – 30 sec each side.
FOR BEGINNER
- Low Impact Beginner Cardio Workout
2. HIIT Workout for Beginners
3. Beginner Abs, Obliques and Lower Back Workout with stretching
4. 20 min Full body workout
5. 20 min: Easy Toning & Low Impact Cardio Workout
6. Beginner Total Body Workout
7. 20 min. Intermediate workout
8. Knee strengthening
9. Stretching/Yoga Blend workout Easy
FOR Intermediate/ADVANCED LEVEL
Kickboxing Cardio workout for upperbody (25 Minute)
Standing Abs workout (10 min)
Glute & Abs workout – 30 mins
Core, Butt and Thighs Workout (20 min)
Bodyweight Strength with HIIT Burnout (30 min)
Balancing + Stability For Runners (10 Min)
KETTLEBELL WORKOUT (15 min)
Stretching / Yoga Workout Easy (15 min)
FRIDAY Strength workout Routine- (1:25 hr)
Warm up Routine – 10 min
For Legs : ( 3 times : 1-2 min break after circuit completion)
- Regular Squats – 20
- Single Leg Squat – 10
- Forward Lunges – 10
- Reverse Lunges – 10
- Heel Raises on Stair – 20
- Push ups – 10
- Mountain Climber – 10 (slow) 10 (fast)
- Burpees – 10
- Wide Squats – 20
- Inch worm walk – 10
For Core – ( 3 times : 1-2 min break after circuit completion)
- Crunches – 20
- Russian twists – 20
- Leg raises – 20
- Toe touches – 20
- Ab scissors – 20
- Glute bridges – 30 sec. hold and 30 sec. up/down , 15 sec. hold single leg
- Fire hydrant – 20 each leg
- donkey extension – 20 each leg
Regular plank – 90 seconds x 2
Side planks – 45 sec each side. x 2
Cool down – 10 min.
RECOVERY/FOAM ROLLING PROCESS
Note– Foam rolling needs to be done specifically on calf, quads, & hamstring area – muscle part only.)