Fun n Fitness Mondays: Countdown to a fit you!

Week Four 

DAY-1/3/5 (MON-WED-FRI)
Warm up (On-the-spot jogging for 2-3 min, joint mobilising and stretches)

Alternately walking for 40 sec and jogging for 20 sec (for 10 min)

Bike or Cross Trainer low resistance for 40 sec and high resistance for 20 sec (for 10 min)

Jumping Jacks (15-20 * 2-3; Repititions*Sets)

Speed Step ups  (15-20 * 2- 3)

Arm Walking  (15-20 * 2-3)

Plank jacks  (15-20 * 2-3)

Mountain Climber (15-20 * 2-3)

Stretches!

DAY-2/4/6 (TUE-THUS-SAT)
Warm up (Spot jogging for 2-3 min, joint mobilising and stretches)

Squat (15-20 * 2-3)

Backwards Lunges (15-20 * 2-3)

Press-ups (15-20 * 3)

Clap Press-ups  (15-20 * 2-3)

Assisted Chin-ups (15-20 *2- 3)

Seated Row (15-20 * 2-3)

Walk for 5-10 min and Stretch

Third Week-
Day-1/3(MON)

Weight Squat & Dead lift(Bent Knee)

Static lunges & Stiff leg dead lift

Plank

Side plank

Knee to Shoulder

Day-2/4(TUE)
Flat bench press and Lat pull down

Incline Bench Press and Seated Row

Barbell curls and Bench Dips

V-ups

Leg Raises

Day-3/5 (WED)

Day7:REST DAY

*Watch out for the Week 3 schedule next Monday