These workouts are designed to get you to be active in your day to day life. They require minimal amount of time and can be done early in the morning before work or school. Or after you get home. They will take 30 mins on weekdays and 1 hour on the weekends.
At just 4 to 5 hours a week, you can expect a lot of fitness and toning in the muscles. To allow for muscle memory and for your body to get used to the workout, we have kept all workouts similar in structure. Also, the warm up and the cool down for all workouts will be the same. In this way, your body will adapt to the workouts better and you can modify the workouts as you see fit.
Before you start, the Ask The Doctor team strongly advises you to get checked up by a Doctor. Alternatively, you can ask our Online Doctors to clear you for the workouts.
Here is the general outlay of the workouts:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
Upper body workouts
Core
Lower Body workouts
Rest
Pure cardio
Cross train
Warm up
Now that you have seen the general layout of the workout, let us start with the warm up and the cool down. In general, a good warm up should leave your muscles warm and loose. You should feel more energetic than you felt before the workout. Our warmup will last for 8 minutes and will cover the whole body. Here are the details of the warm up:
Jog on the spot - 2 mins
Step ups (on a block) - 2 mins
Jump Rope - 2 mins
Stretches - 2 mins
When stretching, ensure that you cover all the major muscle groups. These are:
Neck to the sides and front
Triceps and Biceps
Back
Glutes and Quadriceps
Calf muscle
Stretching each for 10 seconds will take about 2 mins each. If it takes longer, it is alright but ensure the muscles are loose. Spend more time on the muscle if it is not loose.
Cool Down
The next part you need to learn about is the cool down. Many people tend to ignore the cool down. Do not fall prey to this. Please do a good cool down to prevent injury.
The cool down will involve:
Jog on the spot slowly - 2 mins
Slow walk - 2 mins
Stretches - 2 mins
If you feel any tightness, then stretch the muscle for a long time. For persistent pain or any other pain that you think is related to the workout, please ask our Doctors for an online medical advice.
Now that we have covered the warm up and the cool down, we will get into the main sets of each day. Each day will go in this order:
Only the main set in each day will change and the rest will remain the same.
Tuesday - Arm workout
Jumping jacks - 2 mins
Push ups - 20
High Knees - 2 mins
Triceps dips - 20
Repeat 3 to 5 times. As your fitness level increases, you can increase the reps and the duration of the workout. Also, add on other exercises to improve fitness.
Wednesday - Core workout
Jumping jacks - 1 min
Sit ups - 20
High knees - 1 min
Leg raise - 10 each leg or 20 both legs together
Jumping jacks - 1 min
V-sit ups - 5 to 10 (single leg if double not possible)
High knees - 1 min
Plank - 30 seconds to 1 min
Repeat 2 to 3 times. As your fitness level increases, you can increase the reps and the duration of the workout.
Thursday - Leg workout
Jumping jacks - 1 min
Squats - 10
High knees - 1 min
Side lunges - 10
Jumping jacks - 1 min
Calf raise - 20 both legs at the same time
High knees - 1 min
Burpees - 5 to 10
Repeat 2 to 3 times. As your fitness level increases, you can increase the reps and the duration of the workout.
Saturday - Pure Cardio
Burpees - 5 to 10
Tap back - 1 min
Squat jumps - 15 to 20
Jog on the spot - 1 min
Star Jumps - 20
Jump rope - 1 min
Walking lunges - 15 to 20
High knees - 1 min
Push ups - 20
Switch foots - 1 min
Repeat 4 to 5 times. As your fitness level increases, you can increase the reps and the duration of the workout.
-- Caution - stop the workout anytime you start feeling severe pain or discomfort in breathing or chest pain. See a Doctor immediately or you can Ask our Doctors online to help you. Also ask our Doctors if you develop muscle pains and we will help you.
How to get free medical advice online?
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