| Workout Plan
Name: Vedha
Calorie Burnt Budget: 275 Cal
Workout for Monday, Wednesday and Friday
Warmup: 31min, 95Cal
Walking 30min
moderate speed
Rest for 30sec
A Arm Scissors 12 reps, 1 sets
10-12 reps
Rest for 30sec
Workout: 35min, 151Cal
Quadruped Bent Leg/Hip
12 reps, 2 sets • 30sec rest b/w sets
Abuction
Keep back neutral and pull in your navel, lift one leg off sideways, complete the repetitions. 10-12 reps each set
25-30 seconds rest between sets
Rest for 30sec
D Dynamic superman Back -
12 reps, 2 sets • 30sec rest b/w sets
Level 2
Lift as high as your comfortable, hold for 2 seconds and perform slowly ,complete 10 -12 reps
Rest for 30sec
Knee Push ups 12 reps, 2 sets • 45sec rest b/w sets
Keep your core engaged and back flat, so that your body is in one straight line , complete the repetitions. 10-12
reps each set 40-45 seconds rest between sets
Rest for 30sec
Side lunges 12 reps, 2 sets • 30sec rest b/w sets
10-12 reps each set 25-30 seconds rest between sets
Rest for 30sec
W Wide/Sumo squats with side 12 reps, 3 sets • 30sec rest b/w sets
kicks
Make sure you point your toes out enough for a wide stance squat. Complete the repetitions. 10-12 reps each set
25-30 seconds rest between sets
Rest for 30sec
D Dumbbell Twisting Fly 12 reps, 2 sets • 30sec rest b/w sets
Avoid bouncing movement , complete the sets. 10-12 reps each set 25-30 seconds rest between sets
Rest for 30sec
u updog to downdog 12 reps, 3 sets • 45sec rest b/w sets
Move in a controlled manner as long as your comfortable and complete the repetitions. 10-12 reps each set, 40-
45 seconds rest between sets.
Rest for 30sec
D Dumbbell Row to Deadlift 12 reps, 2 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10-12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
Dumbbell Kick Back 12 reps, 3 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions.10-12 reps each set 25-30 seconds rest between
sets.
Rest for 30sec
Dumbbell front press 10 reps, 3 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10-12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
D Dumbbell Farmer's walk 15 reps, 3 sets • 30sec rest b/w sets
Carry the dumbbell and move forward, complete the sets. 10-12 reps each set 25-30 seconds rest between sets
Rest for 30sec
Cooldown: 6min, 11Cal
T Triceps Static Stretch 1 sets 20.0sec
stretch hold:15-20 seconds
Rest for 30sec
B Biceps Static Stretch - In
1 sets 20.0sec
Seconds
stretch hold:15-20 seconds
Rest for 30sec
Chest Static Stretch - In
C 1 sets 20.0sec
Seconds
stretch hold:15-20 seconds
Rest for 30sec
Upper Back Static Stretch - In
U 1 sets 20.0sec
Seconds
stretch hold:15-20 seconds
Rest for 30sec
Quadriceps Static Stretch
1 sets 20.0sec
(lying)
stretch hold:15-20 seconds
Rest for 30sec
G Glutes Static Stretch (lying) -
1 sets 20.0sec
In Seconds
stretch hold:15-20 seconds
Rest for 30sec
Workout for Tuesday, Thursday and Saturday
Warmup: 10min, 28Cal
Walking 5min
slow walking for 5 mins
Rest for 30sec
Standing Torso Twist/Spinal
Rotation 15 reps, 1 sets
12-15 reps each side, slow and controlled movement.
Rest for 30sec
L Leg swings - In Reps 15 reps, 1 sets
12-15 reps each leg, slow movement
Rest for 30sec
A Arm swings - In Reps 15 reps, 1 sets
12-15 reps each arm
Rest for 30sec
Workout: 54min, 258Cal
Walking 30min
brisk walking/ moderate paced walking
Rest for 30sec
P Plank Jacks 12 reps, 2 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10- 12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
K Knee touch Abs crunch 12 reps, 2 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10-12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
Knee pull ins/Leg pull ins 12 reps, 3 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10-12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
I Inch worm 12 reps, 2 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10-12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
J Jumping oblique twists 12 reps, 3 sets • 30sec rest b/w sets
Perform in a controlled motion and complete the repetitions. 10-12 reps each set 25-30 seconds rest between
sets
Rest for 30sec
Jogging 10min 15sec rest b/w sets
moderate speed
Rest for 30sec
Cooldown: 4min, 7Cal
Hamstrings Static Stretch
1 sets 20.0sec
(lying)
stretch hold:15-20 counts
Rest for 30sec
Quadriceps Static Stretch
1 sets 20.0sec
(lying)
stretch hold:15-20 counts
Rest for 30sec
Lower Back Static Stretch - In
L 1 sets 20.0sec
Seconds
stretch hold:15-20 counts
Rest for 30sec
C Chest Static Stretch - In
1 sets 20.0sec
Seconds
stretch hold:15-20 counts
Rest for 30sec
Commonly asked questions
Why does my plan seem so basic?
The reason you may have a basic workout plan at the moment is to improve mobility, stability, and flexibility known
as a “loading phase”, where the intensity is between low and moderate. Your workout intensity can be increased if
your body responds well to the current intensity level. Work with your coach to see if you should be doing beyond
the plan to help you achieve your goals.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Busy schedules tend to ruin good plans. A few ways that you can stay fit despite your busy schedule are - Try
exercising in the morning before you get busy. If a gym is far away from where you stay, you can try workouts at
home or go for brisk walks. Try planning short bursts of exercises throughout the day to manage your time better.
Ensure you move around every hour for a couple of minutes before you get to your busy routine.
Why do I not see results despite following the plan?
Several factors such as genetics, sleep, and hormone levels influence the time it takes to achieve a fitness goal. It is
also important that your fitness goals are realistic to your lifestyle. You can get in touch with your Fitness Coach and
Diet Coach to figure out what might be a realistic goal for you. Most importantly, remember to be patient with
yourself! Good things take time.
Why does my plan feel so monotonous?
There are ways to make your workouts more interesting. Exercising with a friend can help you enjoy workouts more.
Try revisiting physical activities that you loved as a kid, like cycling or roller skating. Also, mix it up! You don’t have
to stick to one physical activity every day; sometimes, even an hour of gardening can be a good workout. Lastly,
while working out, put on some music you like!
How often will my workout plan be changed?
Your workout plan will generally be changed once every four weeks so that your body has enough time to adjust to
the new routine. The frequency at which your plan changes will also depend on how your body responds to the
workout plan. Your coach will judge this based on your conversations with them.
How do I follow the plan if I’ve injured myself?
For your safety, you are suggested to recover from your injury first. You can restart your workout plan with lesser
intensity once you recover. Reach out to your Fitness Coach to plan your recovery.