Cracking The Week Of Workouts Secret

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Cracking The Week Of Workouts Secret
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These workouts are designed to get you to be
active in your day to day life. They require
minimal amount of time and can be done early in
the morning before work or school. Or after you
get home. They will take 30 mins on weekdays
and 1 hour on the weekends.
At just 4 to 5 hours a week, you can expect a
lot of fitness and toning in the muscles. To
allow for muscle memory and for your body to get
used to the workout, we have kept all workouts
similar in structure. Also, the warm up and the
cool down for all workouts will be the same.
In this way, your body will adapt to the
workouts better and you can modify the workouts
as you see fit.
Before you start, the Ask The Doctor team
strongly advises you to get checked up by a
Doctor. Alternatively, you can ask our Online
Doctors to clear you for
the workouts.
Here is the general outlay of the workouts
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
Upper body workouts
Core
Lower Body workouts
Rest
Pure cardio
Cross train
Warm up
Now that you have seen the general layout of the
workout, let us start with the warm up and the
cool down. In general, a good warm up should
leave your muscles warm and loose. You should
feel more energetic than you felt before the
workout. Our warmup will last for 8 minutes and
will cover the whole body. Here are the details
of the warm up
Jog on the spot - 2 mins Step ups (on a block)
- 2 mins Jump Rope - 2 mins Stretches - 2 mins
When stretching, ensure that you cover all the
major muscle groups. These are Neck to the
sides and front Triceps and Biceps Back Glutes
and Quadriceps Calf muscle
Stretching each for 10 seconds will take about 2
mins each. If it takes longer, it is alright but
ensure the muscles are loose. Spend more time on
the muscle if it is not loose.
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Cool Down
The next part you need to learn about is the
cool down. Many people tend to ignore the cool
down. Do not fall prey to this. Please do a good
cool down to prevent injury.
The cool down will involve Jog on the spot
slowly - 2 mins Slow walk - 2 mins Stretches - 2
mins
If you feel any tightness, then stretch the
muscle for a long time. For persistent pain or
any other pain that you think is related to the
workout, please ask our Doctors for an online
medical advice.
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Now that we have covered the warm up and the cool
down, we will get into the main sets of each
day. Each day will go in this order 1. Warm
up 2. Main set 3. Cool down
Only the main set in each day will change and
the rest will remain the same.
Tuesday - Arm workout
Jumping jacks - 2 mins Push ups - 20 High Knees
- 2 mins Triceps dips - 20
Repeat 3 to 5 times. As your fitness level
increases, you can increase the reps and the
duration of the workout. Also, add on other
exercises to improve fitness.
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Jumping Jacks
Push Ups
High Knees
Triceps Dips
Wednesday - Core workout
Jumping jacks - 1 min Sit ups - 20 High knees -
1 min Leg raise - 10 each leg or 20 both legs
together Jumping jacks - 1 min V-sit ups - 5 to
10 (single leg if double not possible) High
knees - 1 min Plank - 30 seconds to 1 min
Repeat 2 to 3 times. As your fitness level
increases, you can increase the reps and the
duration of the workout.
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Sit Ups
Plank
Leg Raise
V Sit Ups
Thursday - Leg workout
Jumping jacks - 1 min Squats - 10 High knees - 1
min Side lunges - 10 Jumping jacks - 1 min Calf
raise - 20 both legs at the same time High
knees - 1 min Burpees - 5 to 10
Repeat 2 to 3 times. As your fitness level
increases, you can increase the reps and the
duration of the workout.
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Squats
Calf Raise
Burpees
Saturday - Pure Cardio
Burpees - 5 to 10 Tap back - 1 min Squat jumps -
15 to 20 Jog on the spot - 1 min Star Jumps -
20 Jump rope - 1 min Walking lunges - 15 to
20 High knees - 1 min Push ups - 20 Switch foots
- 1 min
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Repeat 4 to 5 times. As your fitness level
increases, you can increase the reps and the
duration of the workout.
Tap back
Squat jumps
Jog on the spot
Star Jumps
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Jump rope
Walking lunges
Switch foots
-- Caution - stop the workout anytime you start
feeling severe pain or discomfort in breathing or
chest pain. See a Doctor immediately or you can
Ask our Doctors online to help you. Also ask our
Doctors if you develop muscle pains and we will
help you.