# MONDAY –

1 . Morning Session = Running

Step Two - Long Running 10KM

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seating )

Step Five - Streching

2 . Evening Session = Drills

Step Two – All Drills Workout

Singal Leg Half Knee Drill ( Front & Same Leg Side ) – Each Leg 40 Meter × 3 Sets ( 30 Sec Rest
Between Each Set )

Singal Leg Full Leg Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between Each Set )

Alternate Leg Half Knee Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between
Each Set )

Alternate Leg full Knee Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between Each
Set )

Scissor Running - 40 Meter × 2 sets

Squat jumps - 3 sets × 20 Reps ( 1 Min Rest Between Each Set )

Duck Walk - 40 Meter × 3 Sets ( 1 Min Rest Between Each Set )

Duck Jumps - 40 Meter × 3 Sets ( 1 Min Rest Between Each Set )

Side Squats - 10 each side × 3 Sets ( 1 Min Rest Between Each Set )

Normal Squats - 5 Sets each Sets 50 Reps ( 1 Min Rest Between Each Set )

Walking Lunges - 40 Meter × 3 sets ( 2 Min Rest Between Each Set )

Abs - 5 Sets × 25 Reps ( 30 Sec Rest Between Each Set )

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five - Streching

Step Two - 1km ( 4 Min To 5 Min ) - 6 Sets ( 2 Min Rest Between Each Set )

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five - Streching

2 . Evening Session = HIIT

Step Two - HIIT Wokout

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five - Stretching

# WEDNESDAY -
1 . Morning Session = Running

Step One - 500m ( 2 to 3 Min ) - 10 Sets ( 1 Min Rest Between Each Set )

Step Two - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Three - Take Sipes Of Water ( Seatsing )

Step Four - Streching

2 . Evening Session = Drills

Step Two – All Drills Workout

Singal Leg Half Knee Drill ( Front & Same Leg Side ) – Each Leg 40 Meter × 3 Sets ( 30 Sec Rest
Between Each Set )

Singal Leg Full Leg Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between Each Set )
Alternate Leg Half Knee Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between
Each Set )

Alternate Leg full Knee Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between Each
Set )

Scissor Running - 40 Meter × 2 sets

Squat jumps - 3 sets × 20 Reps ( 1 Min Rest Between Each Set )

Duck Walk - 40 Meter × 3 Sets ( 1 Min Rest Between Each Set )

Duck Jumps - 40 Meter × 3 Sets ( 1 Min Rest Between Each Set )

Side Squats - 10 each side × 3 Sets ( 1 Min Rest Between Each Set )

Normal Squats - 5 Sets each Sets 50 Reps ( 1 Min Rest Between Each Set )

Walking Lunges - 40 Meter × 3 sets ( 2 Min Rest Between Each Set )

Abs - 5 Sets × 25 Reps ( 30 Sec Rest Between Each Set )

# THURSDAY -
1 . Morning Session = Running
Step One - Worm Up

Step Two – 3 km

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five – Stretching

2 . Evening Session = HIIT

Step Two - HIIT Wokout

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five - Stretching

Step Two - Long Running 12km

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five – Stretching

2 . Evening Session = Drills

Step Two – All Drills Workout

Singal Leg Half Knee Drill ( Front & Same Leg Side ) – Each Leg 40 Meter × 3 Sets ( 30 Sec Rest
Between Each Set )

Singal Leg Full Leg Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between Each Set )

Alternate Leg Half Knee Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between
Each Set )

Alternate Leg full Knee Drill ( Front & Same Leg Side ) - 40 Meter × 3 sets ( 30 Sec Rest Between Each
Set )

Scissor Running - 40 Meter × 2 sets

Squat jumps - 3 sets × 20 Reps ( 1 Min Rest Between Each Set )

Duck Walk - 40 Meter × 3 Sets ( 1 Min Rest Between Each Set )

Duck Jumps - 40 Meter × 3 Sets ( 1 Min Rest Between Each Set )

Side Squats - 10 each side × 3 Sets ( 1 Min Rest Between Each Set )

Normal Squats - 5 Sets each Sets 50 Reps ( 1 Min Rest Between Each Set )

Walking Lunges - 40 Meter × 3 sets ( 2 Min Rest Between Each Set )

Abs - 5 Sets × 25 Reps ( 30 Sec Rest Between Each Set )

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five – Stretching

Step Two - 3km ( 14 To 15 Min )

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five - Stretching

2 . Evening Session = HIIT

Step Two - HIIT Wokout

Step Three - After All Workout Done 5 Min Rest Unteal Heart Beats Normal

Step Four - Take Sipes Of Water ( Seatsing )

Step Five - Stretching

# SUNDAY -
Foam Roller Muscle Relief , Ice Bath , Full Day Sleep , Stretching

# NOTES -
1. Compulsory Worm Up With Bam In Bally Fat

2. Don't Cool Your Body After Warm Up And Between Rest Period

3. Don't Drink Water Imigitly After Running And Exercise

4. Carry 1liter Water

5. Compulsory Stretching After Training Session

6. Good Diet Plan

7. Good Recovery
8. Knee Cap And Boxer Tap Is Compulsory

9. Before Workout Capsule For 1 Month Only

10. If Pain In Stomach Make Feat Both Hands

11. Never Give Up