| Workout Plan

Name: Priyasha D. Jain

Calorie Burnt Budget: 280 Cal

Workout for Tuesday and Friday

Warmup: 31min, 72Cal

Walking 25min

4 minute brisk walking and 1 minute jogging. Repeat the interval 5 times

Rest for 0sec

J Jumping jacks - In Reps 25 reps, 4 sets • 45sec rest b/w sets

Move arms and legs simultaneously, complete the repetitions

Rest for 30sec

Workout: 19min, 64Cal

Knee Push ups 12 reps, 2 sets • 45sec rest b/w sets

Keep your core engaged and back flat, so that your body is in one straight line , complete the repetitions

Rest for 30sec

Dumbbell shoulder press 15 reps, 2 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 12-15 repetitions

Rest for 30sec

Dumbbell Pull Over 20 reps, 3 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 18-20 repetitions

Rest for 45sec

D Dumbbell Front Raise 20 reps, 2 sets • 45sec rest b/w sets

Start slowly and be sure to maintain correct form at all times. complete 18-20 repetitions

Rest for 45sec

 Dumbbell Overhead
Extension 15 reps, 2 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 12-15 repetitions

Rest for 45sec

D Dumbbell shrugs 15 reps, 2 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 12-15 repetitions

Rest for 45sec

Cooldown: 3min, 10Cal

Shoulder Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

T Triceps Static Stretch 1 sets 20.0sec

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Biceps Static Stretch - In

B 1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Chest Static Stretch - In

C 1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

L Lats Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Workout for Wednesday and Saturday

Warmup: 31min, 92Cal

Walking 25min

4 minute brisk walking and 1 minute slow jogging. Repeat the interval 5 times

Rest for 0sec

S Split Jacks 25 reps, 4 sets • 15sec rest b/w sets

Perform in a controlled motion and complete the repetitions

Rest for 30sec

Workout: 20min, 93Cal

Squats 15 reps, 2 sets • 45sec rest b/w sets

Back straight, Knees facing forward and core engaged. Complete 12-15 reps

Rest for 30sec

Lunges 12 reps, 2 sets • 45sec rest b/w sets

Perform 10-12 reps in a controlled manner and 2 sets for each leg

Rest for 30sec

D Dumbbell Romanian Deadlifts 15 reps, 3 sets • 45sec rest b/w sets

Keep back straight ,perform in a controlled motion and complete 12-15 repetitions

Rest for 45sec

D Dumbbell Concentration Curl 15 reps, 3 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 12-15 repetitions

Rest for 45sec

T Theraband Leg Extension 15 reps, 2 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 12-15 repetitions

Rest for 30sec

 Cooldown: 3min, 9Cal

Q Quadriceps Static Stretch

1 sets 20.0sec
(standing) - In Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Lower Back Static Stretch - In

L 1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

H Hamstrings Static Stretch

1 sets 20.0sec
(standing) - In Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

C Calves Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

I ITB Static Stretch 1 sets 20.0sec

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Workout for Monday and Thursday

Warmup: 31min, 92Cal

Walking 25min

4 minute brisk walking and 1 minute slow jogging. Repeat the interval 5 times

Rest for 0sec

C Criss cross jack 25 reps, 4 sets • 15sec rest b/w sets

Perform in a controlled motion and complete the repetitions

 Rest for 30sec

Workout: 19min, 67Cal

K Knee touch Abs crunch 20 reps, 3 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 18-20 repetitions

Rest for 45sec

Abs crunch kicks 20 reps, 2 sets • 45sec rest b/w sets

Engage the core and complete 18-20 repetitions

Rest for 45sec

S Supine Heel touches 20 reps, 3 sets • 45sec rest b/w sets

Breathe out as you reach the heel, complete 18-20 repetitions and both sides

Rest for 45sec

Scissor Kicks 20 reps, 2 sets • 45sec rest b/w sets

Perform in a controlled motion and complete 18-20 repetitions

Rest for 30sec

Leg Raise 12 reps, 2 sets • 45sec rest b/w sets

Breathe out as you lift and lower both legs ,complete the repetitions

Rest for 30sec

Cooldown: 3min, 10Cal

Neck Static Stretch 1 sets 20.0sec

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Lower Back Static Stretch - In

L 1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .
 Rest for 0sec

Abs Static Stretch (Cobra

1 sets 20.0sec
Pose)

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

L Lats Static Stretch - In

1 sets 20.0sec
Seconds

Breathe in and out relaxing into the stretch; Hold for 15-20 seconds .

Rest for 0sec

Q Quadriceps Static Stretch

2 sets 20.0sec
(standing) - In Seconds

Breathe in and out relaxing into the stretch; Hold for 20-30 seconds .

Rest for 0sec

Commonly asked questions

Why does my plan seem so basic?

The reason you may have a basic workout plan at the moment is to improve mobility, stability, and flexibility known
as a “loading phase”, where the intensity is between low and moderate. Your workout intensity can be increased if
your body responds well to the current intensity level. Work with your coach to see if you should be doing beyond
the plan to help you achieve your goals.

What do I do if I am unable to follow the plan every day due to a busy schedule?

Busy schedules tend to ruin good plans. A few ways that you can stay fit despite your busy schedule are - Try
exercising in the morning before you get busy. If a gym is far away from where you stay, you can try workouts at
home or go for brisk walks. Try planning short bursts of exercises throughout the day to manage your time better.
Ensure you move around every hour for a couple of minutes before you get to your busy routine.

Why do I not see results despite following the plan?

Several factors such as genetics, sleep, and hormone levels influence the time it takes to achieve a fitness goal. It is
also important that your fitness goals are realistic to your lifestyle. You can get in touch with your Fitness Coach and
Diet Coach to figure out what might be a realistic goal for you. Most importantly, remember to be patient with
yourself! Good things take time.

Why does my plan feel so monotonous?

There are ways to make your workouts more interesting. Exercising with a friend can help you enjoy workouts more.
Try revisiting physical activities that you loved as a kid, like cycling or roller skating. Also, mix it up! You don’t have
to stick to one physical activity every day; sometimes, even an hour of gardening can be a good workout. Lastly,
while working out, put on some music you like!

How often will my workout plan be changed?

Your workout plan will generally be changed once every four weeks so that your body has enough time to adjust to
the new routine. The frequency at which your plan changes will also depend on how your body responds to the
workout plan. Your coach will judge this based on your conversations with them.

How do I follow the plan if I’ve injured myself?

For your safety, you are suggested to recover from your injury first. You can restart your workout plan with lesser
intensity once you recover. Reach out to your Fitness Coach to plan your recovery.