This fitness plan is meant
for all those who want to start “home workouts”, irrespective of age, gender,
existing fitness levels etc. You may or may not have a history of doing
exercises, that’s ok.
Right now, all you need is good enough space to be able
to spread your hands and legs in a sleeping position, good enough head space so
that your head doesn’t hit the ceiling and an airy, ventilated room or if you
have terrace/large balcony, that works!
Besides this, you
must commit yourself to stay fit and healthy!
Items you need to get started:
·
Floor mat if you have
·
Shoes (if you are comfortable wearing indoors)
·
Water bottle
·
Face towel
·
Hair/head band, wrist band ( optional)
·
Gym attire
·
Music
·
Install exercise monitoring apps on your mobile,
fitness trackers or a note pad to keep a record of your workouts
Week 1:
Points to remember:
·
It’s the start of a new habit so your body will
take time to adapt, there would be resistance, body will get sore but it’s all
part of business!
·
Fix a time and maintain that time, no matter
what, this is very important
·
Try to follow the number of sets and reps
mentioned but don’t push too hard, enjoy this time, don’t stress over it
Day
|
Week-1
|
Links
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Day-1
|
Simple stretching and warm up for 20 minutes
|
Perform 5-6 exercises from here: https://www.youtube.com/watch?v=49ESacuU04g
|
Day-2
|
Begin with stretching and warm up for 10 minutes
Spot jogging for 5 minutes
Push-ups and Squats (3 sets x 10 reps each)
Relax, stretch and meditate for 5-10 minutes
Total time:40 minutes
|
Perform 4-5 exercises from the above link for stretching
Spot jogging: https://www.youtube.com/watch?v=qLmCgzeqtqM
|
Day-3
|
Repeat Day-2
|
|
Day-4
|
Rest day
|
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Day-5
|
Repeat day-2
|
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Day-6
|
Repeat day-2
Increase 1 set of push- ups and squats each
Practice less time rest between sets
Total time: 40 minutes
|
|
Day-7
|
Repeat day-6
|
Week 2:
Points to remember:
·
Again, maintain the time for the workouts, no
matter what
·
Body will further resist, some “important” work
might get in the way but don’t compromise with the time committed
·
Do not get tempted to reduce or even increase
your planned workout
Day
|
Week-2
|
Links
|
1
|
Warm up and stretching for 10 minutes
Spot jogging for 5 minutes
Burpees (10 reps x 2 sets)
Mountain climbers (15 reps x2 sets)
Relax, stretch and meditate for 5-10 minutes
Total time: 40 minutes
|
Mountain climbers: https://www.youtube.com/watch?v=zT-9L3CEcmk
|
2
|
Repeat Day 6, Week-1
|
|
3
|
Repeat Day 1, Week-2
|
|
4
|
Rest day
|
|
5
|
Repeat Day-1, week-2
Increase burpees and Mountain climbers 1 set each
Total time: 40-45 minutes
|
|
6
|
Repeat Day 6, week-1
Increase 1 set each of push ups and squats
Practice less time rest between sets
Total time: 40-45 minutes
|
|
7
|
Repeat Day-5, week 2
|
Week 3:
Points to remember:
·
Body would respond to the workouts quite well,
muscles may get toned, your endurance levels would be better than week-1, keep
the game on, don’t slack. But feel proud you’ve come this far!
·
Stick to the workouts, try to reduce rest times
between each set
Day
|
Week-3
|
Links
|
1
|
Begin with stretching and warm up for 5 minutes
Spot jogging for 5 minutes
Push-ups and Squats (3 sets X 10 reps each)
Lunges (3 sets x10 reps
Leg raises (3 sets x 10 reps)
Relax, stretch and meditate for 5-10 minutes
Total time: 50 minutes
|
Leg raises: https://www.youtube.com/watch?v=l4kQd9eWclE
|
2
|
Warm up and stretching for 5 minutes
Spot jogging for 5 minutes
Jumping jack- 5 minutes
Burpees (10 reps x 2 sets)
Mountain climbers (15 reps x2 sets)
Squat thrust (10 reps x 2 sets)
Relax, stretch and meditate for 5-10 minutes
Total time: 50 minutes
|
Jumping jack: https://www.youtube.com/watch?v=c4DAnQ6DtF8
Squat thrust: https://www.youtube.com/watch?v=HsfHY2ewmcY
|
3
|
Repeat Day-1/Week 3
Include crunches 2x10 reps
Total time: 50 minutes
|
|
4
|
Rest day
|
|
5
|
Repeat Day2/Week 3
Total time: 50 minutes
|
|
6
|
Repeat Day-1/Week 3
Include crunches 10 reps X 2 sets
Total time: 50 minutes
|
|
7
|
Repeat Day2/Week 3
Include bicycle crunches (10 reps X 2 sets)
Total time: 50 minutes
|
Bicycle crunches: https://www.youtube.com/watch?v=iAb1qlJvD9c
|
Week-4:
Points to remember
·
This is an important week and will culminate
into the formation of a new habit, your body will can take your fitness to
different levels from now on
·
Maintain the rules of fixed time each day
·
Follow the plan strictly, do not reduce or
increase
·
Don’t relax or slack, maintain the habit
consistently
Day
|
Week-4
|
|
1
|
Begin with stretching and warm up for 5 minutes
Spot jogging for 5 minutes
Push-ups and Squats (4 sets x10 reps each)
Lunges (3 sets x 10 reps)
Leg raises (3 sets x 10 reps)
Bicycle crunches (3 sets x 10 reps)
Relax, stretch and meditate for 5-10 minutes
Total time: 50-55 minutes
|
|
2
|
Warm up and stretching for 5 minutes
Spot jogging for 5 minutes
Jumping jack- 5 minutes
Burpees (10x 2 sets)
Mountain climbers (15x 3 sets)
Squat thrust (10x 3 sets)
Crunches (10x 3 sets)
Plank (30 seconds x 3 sets)
Relax, stretch and meditate for 5-10 minutes
Total time: 50-55 minutes
|
|
3
|
Repeat Day-1
|
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4
|
Rest Day
|
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5
|
Repeat Day-2
|
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6
|
Repeat Day-1
|
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7
|
Repeat Day-2
|
Notes:
- · Stick to one time for workouts, preferably in the morning
- · Measure and keep track of workouts on apps or in writing (remember this rule: no tracking means no workout). If possible, take a picture, record a video of your workouts in the beginning and every 3-4 days
- · Don’t be tempted to increase your workout or decrease it for any reason
- · Keep everything organized before you begin like mats, water, face towel etc. only when these are ready, you should begin
- · Either wear your gym attire or have a dedicated gym t-shirt/top and shorts/pants for workouts, do not workout in your home wear, treat your fitness with respect
- · Do not go for any strict diet initially, just control/reduce your sweets, fried, processed foods. Eat natural food more and less of everything since you are at home. Stick to a fixed timing for food and don’t skip your meals. Keep yourself hydrated during workouts
- · Don’t expect miracles but expect improvement each day (so keep a track of your workouts)
- · Its ok to miss a workout or two but don’t make it a habit
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