Cracking The Week Of Workouts Secret

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 Doctorsto clear you for the workouts.

 

Here is the general outlay of the workouts:

 

Monday           Tuesday                  Wednesday

Rest        Upper body Workouts         Core

Thursday                      Friday         Saturday          Sunday

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.

 

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.

 

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.

 

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.

 

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.

 

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

 

Repeat 4 to 5 times. As your fitness level increases, you can increase the reps and the duration of the workout.

 

— 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.