Day Exercise Weight Sets x Reps Link
Warm-Up - 5 min -
Push-ups 2.5-5 Kg 3 x 12 -
Dumbbell Press 5-10 Kg 3 x 10 [Link]
Day 1 Seated Row 2.5-5 Kg 3 x 12 [Link]
Overhead Press 2.5-5 Kg 3 x 10 [Link]
Plank 5-10 Kg 3 x 30s -
Cool down - 5 min -
Day Exercise Weight Sets x Reps Link
Warm-Up - 5 min -
Squats 5-10 Kg 3 x 12 -
Lunges 2.5-5 Kg 3 x 10 -
Day 2 Calf Raises 2.5-5 Kg 3 x 15 -
Leg Press 10-15 Kg 3 x 12 [Link]
Russian Twists 2.5 Kg 3 x 15 -
Cool down - 5 min -
Day Exercise Weight Sets x Reps Link
Warm-Up - 5 min -
Deadlifts 5-10 Kg 3 x 10 [Link]
Burpees - 3 x 10 [Link]
Day 3 Mountain Climbers - 3 x 30s [Link]
Farmer's Walk 5-10 Kg 3 x 20m [Link]
Yoga Flow - 3 x 5 min [Link]
Cool down - 5 min -
Day Exercise Weight Sets x Reps Link
Warm-Up - 5 min -
Dumbbell Curls 2.5-5 Kg 3 x 12 [Link]
Tricep Dips - 3 x 12 [Link]
Day 4 Lat Pulldown 10-15 Kg 3 x 10 [Link]
Lateral Raises 2.5 Kg 3 x 12 [Link]
Superman Pose - 3 x 30s -
Cool down - 5 min -
Day Exercise Weight Sets x Reps Link
Warm-Up - 5 min -
Squat Jumps - 3 x 12 -
Bulgarian Split Squat 2.5-5 Kg 3 x 10 [Link]
Day 5 Step-ups - 3 x 10 [Link]
Plank to Push-up - 3 x 12 -
Toe Touches - 3 x 20 [Link]
Cool down - 5 min -
Day Exercise Weight Sets x Reps Link
Warm-Up - 5 min -
Kettlebell Swings 5 Kg 3 x 12 [Link]
Bodyweight Squats - 3 x 12 [Link]
Day 6 Yoga Stretches - 3 x 10 [Link]
Walking Lunges - 3 x 15 -
Bird-Dog Exercise - 3 x 12 [Link]
Cool down - 5 min -