YOUR WORKOUT PLAN

RULE #1

WARMUP

FLEXIBILITY WARM UP

FLEXIBILITY WARM UP : NECK STRETCH

• Sit tall, feet flat on the floor, shoulder-width apart.
• Turn your head to look over your shoulder.
• Keep your back against the chair and your shoulders facing forward.
• Return to starting position. Repeat on the other side.
• Do this for 3 reps in 3 sets

FLEXIBILITY WORKOUT : HAMSTRING STRETCH

• Place your left hand against the wall for balance, keeping that arm slightly bent
• Place your left heel on the floor in front of you. Lean forward from your hip
• Push your hip back and reach toward your toe with your right hand.
• Hold for three seconds. Then repeat in reps of 3 and sets of 2
• Complete one set and then turn around and work the other leg.

FLEXIBILITY WORKOUT : TORSO TWIST

• Sit tall with your feet flat on the floor, shoulder-width apart.
• Place hands behind your head, with elbows out to the side.
• Twist your body to one side so you face the side wall. Your head should follow your body as you turn
• Return to starting position. Repeat on the other side.
• Repeat thin in 3 reps and 4 sets

FLEXIBILITY WORKOUT SEATED MARCH

• Sit tall with your feet flat on the floor, shoulder-width apart
• Raise one knee as high as you comfortably can.
• Return to starting position. Repeat on the other side.
• So this for 2/3 reps/ sets

FLEXIBILITY WOROUT SQUAT KICKS

• With arms up in guard, squat as low as you can, taking the hips back.
• As you stand up, kick with the right leg.
• Repeat the move, kicking with the left leg.
• Repeat, alternating kicks for one minute.

CARDIO WARM UP #3

WORKOUT #3 PUSH UPS

• Position hands palms-down on the floor, approximately shoulder width apart
• Curl your toes upward. The balls of your feet should touch the ground.
• Raise yourself using your arms
• Gently lower your self down using your arms
• Repeat these steps till you have done 20 push ups

WORKOUT #4 CRUCHES

• Lie your back on the floor.Bend your knees, keep them suspended in the air during your crunches
• Cross your arms in front of your chest, or your hands behind your neck or head
• Lift your shoulders towards the ceiling using your abdominal muscles
• Pause at the peak. When your shoulders are off the ground, pause and hold that position for a second
• Slowly go back down, repeat this until you have done 20 cruches

CARDIO WORKOUT: JUMPING JACKS

• Stand with your arms at your sides and your feet planted together.
• Bend at the knees and jump, lifting both feet off the ground. Spread your legs so that your feet are wider than your shoulders.
• Land on the balls of your feet. As you jump, simultaneously raise both arms over your head.
• Jump a second time, this time bringing your legs back together to the starting position. Lower your arms .
• Repeat this for 8-12 reps.

CARDIO WORKOUT MOUNTAIN CLIMBER .

• Squat to the floor and walk your hands out until you're in a plank position.
• Do a pushup on the knees or toes and then walk the hands back to a squat and stand up.
• Add a jump at the end for more intensity
• Repeat for 3-5 reps in 2-4 sets

TARGET HEART RATE