By Praveen & Maheek Nair
The key to a successful year of workout comes down to understanding and planning. With 2020 gone it’s time to start thinking about how to make your workout more consistent, holistic and enjoyable in the year, 2021!
Check out Our Sample Workout:
Monday
Run| Jog| Swim| Cycle| Trek – For 5 km or equivalent to 45 mins to 1-hour workout
Tuesday
- 100 Squats
- 100 Pushups
- 100 Burpees (Intermediate level person can decrease the number to 50)
Wednesday
Run| Jog| Swim| Cycle| Trek – For 5 km or equivalent to 45 mins to 1-hour workout
Thursday
Work- 40 seconds| Rest – 20 seconds
- Palm plank to sit back
- Hip flexor stretch (R)
- Hip flexor stretch (Left)
- Sit and reach Lat (Right) 20 sec
- Sit and reach Lat (Left) 20 sec
- Hip extension
- Lying twist
- Plank walks
- Side plank rotation (Right)
- Side plank rotation (Left)
- Full Crunch
- Russian twist
- 4 carb kicks + 4 Russian twist
- Pushups to knee drive
- 4 Mountain climber + 4 High knees
- 4 squat jumps + 4 lunge jumps
- 2 Burpees + 4 Jabs
- Core taps
- Core push ups
- Side stepping lunge to high knee lift (Right)
- Side stepping lunge to high knee lift (Left)
- Squat jump to ski leap
- Curtsy lunge to high knees
Refer the link below for workout– https://www.youtube.com/
Friday
Run| Jog| Swim| Cycle| Trek – For 5 km or equivalent to 45 mins to 1-hour workout
Saturday
- IT band stretch (R)
- IT band stretch (L)
- Standing Glute stretch (R)
- Standing glute stretch (L)
- Hip flexor stretch (R)
- Hip flexor stretch (L)
- Feet wide hamstrings stretch
- Skater
- Broad jump to pulse back
- Kick sit
- Crab crunch
- Plank walk push ups
- Hand up high knees
- Lateral Shuffle
- Drop squats
- Mountain climbers
- V ups
Refer the link below for workout https://www.youtube.com/