By Praveen & Maheek Nair
February is the month when weight loss and fitness resolutions begin to die. February 7 is known as the “fitness cliff,” because that’s the day that most people just completely give up on their fitness resolutions. Workout need to be a consistant for success.
Don’t Worry here we have for you a 3-week or 21 days workout program to a lean Foundation:
Each week, you’ll do 5 workouts (none of them last more than about half an hour!):
- Two total-body toning routines
- Two fat-blasting interval workouts
- Two easy recovery sessions
Monday
Cardio- Swimming, Running, Jogging, Cycling- 30-45 min/4 day a week
Tuesday
- Murph
- 100 pull ups
- 200 pushups
- 300 squats
- 1 km run.
(Note: beginner intermediate level can assisted pull ups or modified pushups)
Wednesday
Off day/ Cardio of choice
Thursday (2x a week)
On – 20 sec, Rest – 10 sec| Rounds – 2 |Time spend – 3 mins
- Seal stretch
- Sit reach lateral stretch.
- Hip flexor (Right)
- Hip flexor (Left)
- Wrist stretch (Right)
- Wrist stretch (Left)
Main zone | Rounds – 1|Work – 45sec |Rest – 15sec |Total time – 10 mins
- 2 Jabs + 4 Front push kicks
- Pushups to Shoulder taps
- Hip extension to toe tap
- Burpees
- Hip lift to Plank
- Squats jumps
- Sit back bear to alternate knee drive
- Squat to knee drive
- Crab opposite knee to elbow taps
- Judo roll to stand and reach
Core section | Rounds – 2 | Work – 40sec | Rest – 20sec |Time – 8mins
- Full crunch
- Leg raises
- Mountain climber
- Superman
Link for the movements – https://www.youtube.com/watch?v=nt2ji-BLta8
Friday (2x a week)
Equipment – Mat, Foam Roller, Medium Resistance Loop Band
- Lateral Work on roller
- Lateral lift bottom leg & hand
- Lateral lift Point both leg
- Lateral Arm Circles
- Clams – Open & Close, pulses.
- Clams heels lifted
- Clams heels lifted knees extend & back
- Back Bridge
- Back Bridge pulses
- Back Bridge open & Close
- Back Frog Bridge
- Stretch Cat & Cow
Saturday
- Murph
- 100 pull ups
- 200 pushups
- 300 squats
- 1 km run
(Note beginner intermediate level can assisted pull ups or modified pushups)
