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    ritu gupta
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    1 views3 pages

    Home Workout Plan 2nd Month

    Uploaded by

    ritu gupta

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Home workout plan 2nd month (Intermediate to advance)

    Day 1 FULL BODY WORKOUT (20-25 mins)

    Warm up: Alternative toe touches (15 each) +


    Arm circles + side stretches + 30 jumping
    jacks + 30 seconds high knees

    1. Mountain Climbers x 50 reps x 3


    2. Push ups/ knee push ups x 15 reps x
    3
    3. Burpees/inch worms x 10-12 reps x 3
    4. Lateral lunges x 12-15 reps each side
    x3
    5. Pulse squats x 20 reps (3 pulses) x 3
    6. Corkscrew x 12 reps each side x 3

    Cool Down: 5 mins deep breathing.

    Day 2 HIIT CARDIO WORKOUT (20-25 mins)

    Warm up: Alternative toe touches (15 each) +


    Arm circles + side stretches + 30 jumping
    jacks + 30 seconds high knees

    1. Up and down squats + jump x 15 reps


    2. Commando planks/ plank taps/
    normal plank hold x 15 reps
    3. Butt kicks x 45 seconds
    4. Spiderman Climbers x 15-20 each
    side
    5. Jumping lunges x 15 reps each leg
    6. Jackknife sit ups x 10 reps

    Repeat this circuit 3-4 times with a break of


    15-30 seconds between each exercise and
    1-2 minutes between each set.

    Cool Down: body twists + toe touches + Arm


    and shoulder stretch + Toe touches + cat cow
    pose + wide angle seated head to knee
    stretch + 5 mins deep breathing.

    Day 3 UPPER BODY WORKOUT (30 mins)

    Warm up: Alternative toe touches (15 each) +


    Arm circles + side stretches + 30 jumping
    jacks + 30 seconds high knees

    1. Push Ups/ Knee push ups x


    10-12reps x 3
    2. Pike push ups x 15reps x 3
    3. T- plank rotation x 10 reps each side x
    3
    4. Inchworm + shoulder taps x 10 reps x
    3
    5. Superman pulls x 15 reps x 3
    6. Side arm raises (use bottle weights) x
    15 reps x 3
    7. Plank hold (as long as you can) x 3

    Cool Down: tricep stretch + shoulder stretch +


    Upper back stretch + chest stretch + cat cow
    pose + T spine rotation + Needle pose + 5
    mins deep breathing.

    Day 4 LOWER BODY WORKOUT (30-40 mins)

    Warm up: Alternative toe touches (15 each) +


    Arm circles + side stretches + 100 squats +
    50 wide feet squats

    1. Forward and backward lunges x 15


    reps each leg x 3
    2. Curtsey lunge to side kick x 15 reps
    each side x 3
    3. Bulgarian squats x 12-15 reps each
    leg x 3
    4. Squat jacks x 20-25 reps x 3
    5. Reverse lunges x 15 reps each leg X
    3
    6. Glute bridge x 20 reps (Squeeze your
    glutes and hold for 23-seconds) x 3

    Cowl down: Child’s pose stretch + downward


    facing dog + Straddle stretch + standing quad
    stretch + cobra stretch + pigeon pose hold +
    5 mins deep breathing

    Day 5 FULL BODY WORKOUT + ABS (30 mins)

    Warm up: Alternative toe touches (15 each) +


    Arm circles + side stretches + 30 jumping
    jacks + 30 seconds high knees

    1. Plank jacks x 20-25 reps x 3


    2. Slow Butterfly crunches x 15 reps
    each leg x 3
    3. High knees x 45 seconds x 3
    4. Focused crunches x 25 reps x 3
    5. Side plank dips x 12 reps each side x
    3
    6. Lying leg circle x 12-15 reps each side
    x3
    7. Plank hold (as long as you can) x 3

    Cool down: Downward dog to Cobra pose +


    butterfly stretch + head to knee forward bend
    + biceps stretch + cat cow pose + 5 mins
    deep breathing

    Day 6 8-10 rounds of surya namaskar


    Surya Namaskar Steps to Follow:

    Step 1. Pranamasana (Prayer pose)


    Step 2. Hasta Uttanasana (Raised arms
    pose)
    Step 3. Hastapadasana (Standing forward
    bend)
    Step 4. Ashwa Sanchalanasana (Equestrian
    pose)
    Step 5. Dandasana (Stick pose)
    Step 6. Ashtanga Namaskara (Salute with
    eight parts or points)
    Step 7. Bhujangasana (Cobra pose)
    Step 8. Adho Mukha Svanasana (Downward
    facing dog pose)
    Step 9. Ashwa Sanchalanasana (Equestrian
    pose)
    Step 10. Hastapadasana (Standing forward
    bend)
    Step 11. Hasta Uttanasana (Raised arms
    pose)
    Step 12. Tadasana (Mountain Pose)

    General instructions:
    ● There should be at least a 45 minutes gap between major meals and workout sessions.
    ● Do not consume anything solid at least 15 mins before your workout.
    ● Do not miss warm up sessions.
    ● For cool down stretches hold the stretch for 15-30 seconds and repeat each stretch 2-3
    times.
    ● Repeat these exercises every week for a month.
    ● Do not stop working out, if you experience cramps.
    ● Consume a good amount of water during your workout sessions.

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