This routine is designed to prepare you for an overall essential workout. Each exercise in this programme works on the different muscle groups, allowing you to get the much-needed results in no time. Variation in cardio and conditioning will benefit fitness enthusiasts and beginners, alike. These moves will not only help you to shed fat, but also enable a lean physique and boost your calorie burn all-day long. Doing this exercise regime will reduce chances of injury, increase mental fitness and enhance posture. All you need is three to four days a week of these sets, and in no time you will see results.
The writer Manish Jaswal is the director of Spa. The exercises have been performed by Shalini MS, a fitness instructor.
Chair dip
Chair dips are isolation exercises that are insanely effective, while developing powerful and well-defined triceps. The exercise is performed on an elevated surface, and in this method, one uses body weight as resistance.
Position yourself in front of a chair in a dip position with your arms locked. Intertwine your legs and bend at the knees.
Try to avoid leaning forward with your upper body. n Begin by slowly lowering yourself while inhaling, until your arms form a 90-degree angle.
Squeeze the triceps and shoulders to propel yourself upward and back, to the starting position while exhaling.
At the top of the movement, contract your arm, shoulder and chest muscles hard, hold for a count.
Continue for 45 seconds.
Double Stretch
This is a great ab workout as it targets the core, enhancing strength and endurance from the abdominals.
Lie face up. Curl up to raise shoulders slightly and engage abdominals to support lower back
Extend arms above the ears and raise legs to a 45-degree angle from the floor.
Circle arms around and hug knees into the chest.
For an advanced workout raise the leg to 90 degrees and rest the head on the floor. n Do 10-12 repetitions of two sets.
Double Stretch
Double Stretch
This exercise provides a unique workout for the lower body that will shape your glutes and thighs from every angle.
Stand with the feet shoulder-width apart, with the arms forward, parallel the floor.
Squat down moving to the left, while turning the right toe up, and flexing the right foot. The right leg remains straight and the torso leans slightly forward to maintain balance.
Extend arms straight out from the shoulders. Return to the starting position and perform on the opposite side to complete one rep. Do eight to 12 repetitions of three sets.
Burpees
Burpees
The burpee is a full body strength building workout. As you do the exercise, it builds on strength, endurance, raises the heart rate and burns a bunch of calories while building balance and co-ordination.
Stand with your feet hip-width apart and your arms down by your side.
Lower to squat position with your hands flat on the floor in front of you.
Kick your legs backwards into a press-up position and lower your chest to the floor.
Push your chest back up to the press up position and thrust.
Push your chest back up to the position, thrust both feet forward so you are back in the squat position.
Jump and raise both hands over your head. Do 10 to 12 repetitions of two sets.
Russian Twist
Russian Twist
The Russian Twist is an essential exercise that targets the obliques and abdomen. This exercise can be done with or without weights, depending on the difficulty level you are trying to achieve.
Sit on your glutes with your feet raised up, then twist side to side. Use weights like medicine balls to make the exercise more challenging.
Do 15-20 repetitions of three sets.
