Workout Plan

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Procedure:
1. Lie on your left side with the hips and legs stacked up.
2. Now, slowly raise your right leg up towards the ceiling.
3. Keep on lifting the leg in the air till you start feeling a little tension in the muscles.
4. Now, lie on your right side and repeat the procedure with your left leg.

Frequency:
Perform the exercise 6 times on Day 1 and Day 2. Gradually increase the frequency to 8, 10, and
12 on Days 3, 4, and 5, respectively. Increase the frequency to 15 times on the last 2 days of the
week and continue with the same.

Benefits:
This exercise is a great start for your thighs, abdominal, and back muscles. It also helps tone the
hip muscles, thus improving their appearance while allowing you to burn more calories.

EXERCISE 2: Floor Y-T-I

Procedure:
1. Lie face down with the arms resting on the floor in a straight position.
2. Spread out your arms at a 30-degree angle so that they form a “Y”.
3. The thumb should point upwards and the palms should face each other.
4. Now, change your hand position to form a “T”.
5. Move your hands so that they are perpendicular to your body.
6. Now, raise them as high as you can.
7. Next, move your arms out so that your body lies in a straight line to form an “I”.
8. Raise your hands as high as you can.

Frequency:
On Day 1 and Day 2, perform this exercise 6 times. Gradually increase the frequency to 8, 10,
and 12 on Days 3, 4, and 5 respectively. Increase the frequency to 15 times on the last 2 days of
the week and continue with the same.

Benefits:
This is an easy and simple do-at-home workout. This exercise works well on your forearm
muscles and increases their strength while promoting fat loss from the arms.

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Procedure:
1. Lie on the floor with your bodyweight equally divided between your elbows and knees.
2. Hold the abdomen high to support the lower back and maintain your head in line with the
spine while looking down at your clasped hands.
3. Hold this position for 30 seconds and rest for one minute.

Frequency:
On Day 1 and Day 2, perform the modified plank exercise 2 times. Gradually increase the
frequency to 4, 6, and 8 on Days 3, 4, and 5 respectively. Increase the frequency to 10 times on
the last 2 days of the week and continue with the same.

Benefits:
Plank position basically works on the trunk, abdominal, and the spinal muscle. In the modified
plank position, the abdominal muscles do not have to work too hard to lift your bodyweight.
This will make it easier for you to practice the position.

EXERCISE 4: Step-Ups

Procedure:
1. Step up onto a low bench with your right foot, followed by
your left foot.
2. Step back down by placing your right foot on the floor
first.

Frequency:
On Day 1 and Day 2, perform this exercise 10 times. Gradually
increase the frequency to 12, 16, and 20 on Days 3, 4, and 5
respectively. Increase the frequency to 25 times on the last 2
days of the week and continue with the same.

Benefits:
This easy exercise is one of the best for your knees. Incorpo-
rate this pain-free move into your daily exercise regime for
Week 1 and you will start to observe that your leg muscles
have started to tone up. It will also stimulate fat loss from the
thighs.

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Procedure:
1. Stand with your feet a shoulder-width apart.
2. Slowly raise your hands to the sides so that they are
perpendicular to your upper body before raising them up in
the air.
3. Hold this position for two seconds before releasing your
hands back to the sides and then, back to the normal
position.

Frequency:
Perform the exercise 6 times on Day 1 and Day 2. Gradually
increase the frequency to 8, 10, and 12 on Days 3, 4, and 5,
respectively. Increase the frequency to 15 times on the last 2
days of the week and then, continue with the same.

Benefits:
This exercise works on your shoulders and strengthens the
muscles in your upper back. It will also help eliminate the flab
just below your armpit and on the sides of the chest area.

EXERCISE 6: Step-Ups

Procedure:
1. Lie on your stomach with your knees bent and resting on the floor.
2. Place your hands approximately three inches outside of your shoulders and raise your body
while maintaining a straight line.

Frequency:
Perform the exercise 6 times on Day 1 and Day 2. Gradually increase the frequency to 8, 10, and
12 on Days 3, 4, and 5, respectively. Increase the frequency to 15 times and continue with the
same.

Benefits:
The modified push-ups would help sculpt the shoulders and tone up the upper body. It would
help lose the extra weight from your upper torso. The modified push-up exercise particularly
targets the triceps, pectoralis, and front deltoids. It also tones the biceps and abdominal
muscles that help balance your bodyweight.

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Procedure:
1. Lie face down on your stomach with your arms and legs extended.
2. Lift your legs and arms together towards the ceiling to form an elongated “U” shape.
3. Keep the torso stationary and the arms and legs straight.
4. Hold for five seconds and return to the normal position.

Frequency:
On Day 1 and Day 2, perform this exercise 6 times. Gradually increase the frequency to 8, 10, and 12 on
Days 3, 4, and 5 respectively. Increase the frequency to 15 times on the last 2 days of the week and
continue with the same.

Benefits:
This exercise can help improve the flexibility of your lower back. In addition, it would also help tone up
the gluts and stimulate fat loss in this region.

EXERCISE 8: WINDMILL
Procedure:
1. Take a deep squat position and bend slightly from the hips.
2. Hold the weights between the legs. The palms should face
each other and elbows should be slightly bent.
3. Rise up as you move your right shoulder back and raise
your right arm up.
4. Return to the starting position and repeat with the left
side.

Frequency:
Do this exercise 8 times for each side on Day 1 and 2.
Gradually increase the frequency to 10, 12, and 14 on Days 3,
4, and 5, respectively. Increase the frequency to 15 times on
the last 2 days of the week and continue with the same.

Benefits:
This easy exercise is one of the best for your knees.
Incorporate this pain-free move into your daily exercise
regime for Week 1 and you will start to observe that your leg
muscles have started to tone up. It will also stimulate fat loss
from the thighs.

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Procedure:
1. For this exercise, you will need a pair of 5- to 8-pound dumbbells. Stand with
the feet about a shoulder-width apart.
2. Sit back so that your body takes the position of a partial squat.
3. Hold the weight in each hand.
4. Hinge forward from the hips and keep the arms below the shoulders.
5. Now, keeping the lower body still, rotate the torso to the right, bend your
right arm and pull the dumbbell toward the chest.
6.The elbow should point toward the ceiling.

Frequency:
Perform the exercise 10 times on Day 1 and Day 2. Gradually increase the
frequency to 12, 14, and 15 on Days 3, 4, and 5, respectively. Increase the
frequency to 18 or 20 times and continue with the same.

Benefits:
This exercise will boost your metabolism and help you burn more calories. In
addition, the exercise would tone up the muscles in your upper body, including
the shoulders, arms, and the upper back.

EXERCISE 10: Squat Clamp Jump

Procedure:
1. Lower into a squat and spread out your arms towards the
sides.
2. The palms should face up.
3. Now, jump up so that your arms and legs are brought
together as you clap your hands mid-air.
4. Land back in starting the squat position. Repeat as quickly
as possible.

Frequency:
Do this exercise at least 8 times on Day 1 and 2. Gradually
increase the frequency to 10, 15, and 20 on Days 3, 4, and 5,
respectively. Increase the frequency to 25 times and contin-
ue with the same.

Benefits:
This is an excellent exercise to boost your metabolic rate by
triggering your heart to beat faster. As a result, more calories
are burnt. In addition, this simple workout also works on your
upper torso and helps to get rid of the sagging skin around
the upper arms and chest.
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