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Weekday Morning Routine

The document outlines a structured weekday morning and evening routine that includes a workout plan focused on fat burning and core strengthening, along with a detailed meal plan for breakfast, mid-morning snacks, lunch, and dinner. It also includes a weekend plan for physical activity and guidelines for hydration and sleep. Following this routine is expected to result in a safe fat loss of 2–4 kg in one month if adhered to consistently.

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Jay Abraham
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16 views3 pages

Weekday Morning Routine

The document outlines a structured weekday morning and evening routine that includes a workout plan focused on fat burning and core strengthening, along with a detailed meal plan for breakfast, mid-morning snacks, lunch, and dinner. It also includes a weekend plan for physical activity and guidelines for hydration and sleep. Following this routine is expected to result in a safe fat loss of 2–4 kg in one month if adhered to consistently.

Uploaded by

Jay Abraham
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

WEEKDAY MORNING ROUTINE (MONDAY –

FRIDAY)
Time Activity
6:00 AM Wake up + 1 glass warm water with lemon
6:10–6:35 Workout (25 minutes – follow day schedule below)
6:35–6:45 Cool down stretching
6:50 AM Quick bath
7:05 AM Light healthy breakfast
7:15 AM Leave for work

WORKOUT PLAN (MONDAY – FRIDAY)


DAY 1, 3, 5 – FAT BURN + LOWER BODY

Exercise Reps / Time


Bodyweight Squats 15 reps
Glute Bridges 15 reps
Step-Back Lunges 10 each leg
Wall Sit 30–45 sec
Standing Calf Raises 20 reps
Side Leg Raises 12 each leg
Rounds Repeat 2–3 times

DAY 2 & 4 – CARDIO + CORE (Low Impact)

Exercise Reps / Time


Fast March in Place 1 minute
Knee Lifts 30 sec
Standing Side Crunch 15 each side
Plank (knees if needed) 20–40 sec
Seated Leg Raises 12 reps
Slow Mountain Climbers 30 sec
Rounds Repeat 2–3 times

EVENING ROUTINE (MONDAY – FRIDAY)


Time Activity
6:45–7:15 PM 20–30 min brisk walk
Alternative March in place or light dance workout
WEEKDAY MEAL PLAN
BREAKFAST – 7:05 AM

Options (Choose 1)
2 boiled eggs + 1 slice whole grain bread
Oatmeal + chia seeds + nuts
Greek yogurt + small fruit portion
Scrambled eggs + spinach

Drinks: Plain tea / Black coffee / Warm water (No sugar)

MID-MORNING SNACK – 10–11 AM

Options (Small Portion Only)


1 apple or banana
Handful of almonds
Unsweetened yogurt
1 boiled egg

LUNCH – 1:00 PM

Meal Structure
Protein (chicken, fish, tofu)
Vegetables (large portion)
Small portion brown rice or sweet potato

Avoid: Fried food, sugary drinks, large rice portions.

DINNER – 7:45 PM

Options
Grilled chicken + salad
Steamed fish + vegetables
Egg omelette + vegetables
Tofu + mushrooms

Rules:

 No rice
 No dessert
 No sugary drinks
WEEKEND PLAN
MORNING (6:30–7:30 AM)

Activity
30 min brisk walk
20 min light bodyweight workout
10 min stretching

OR park walk with family.

AFTERNOON

Guidelines
Stay active (cleaning, grocery walk, gardening)
Avoid naps longer than 30 minutes
Drink 2–2.5 litres water daily

SATURDAY CHEAT MEAL (Lunch Only)

Rules
Controlled portion
No sugary drinks
Example: 2 slices pizza OR small burger OR small noodle portion

SLEEP SCHEDULE (DAILY)

Time
9:30 PM – Warm water
10:00 PM – Sleep

EXPECTED RESULT

If followed consistently:
Safe fat loss = 2–4 kg in 1 month.

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