This is a basic well researched BEGINERS workout for women who basically want to lose fat from their belly thighs and arms! The workout is a simple combination of cardio vascular exercises along with basic toning up and crunches! This is a workout for people exercising at home although it is advisable that as and when possible the running should be in a park.
The Workout :
Monday, Thursday –
Cardiovascular exercises –
1. Treadmill 15 mins or cycling 10 mins or cross trainer 20 mins or running outside 15 mins.
If the above are not available and you do not want to go outside then here is the cardio schedule for 20 minutes.
a. Jumping - 1 min
b. Running – 1 min
c. Jumping jack – 20
d. Forward bending – 20
e. Alternate toe touch – 15 each side
This will take you 4 minutes, take a one minute rest and then repeat. DO 4 sets for starters.
2. Arms :
a. Stretch arms sideways and move up and down like a bird, atleast 100 reps.
b. Turn and with palms forward move arms forward and backward, 100 reps.
c. Circling motion of arm in same position , 50 reps.
3. Abs :
a. Crunches : 20 X 10.
b. Frog kicks : 10 X 10.
c. Toe touch while lying flat on back : 50 each side.
4. Relaxation :
a. Side bending : 100 each side.
CRUNCHES: http://www.youtube.com/watch?v=YUnAWuDVDHA
FROG KICKS: http://www.youtube.com/watch?v=SF-C9Dpurpo
SIDE BENDS : http://www.youtube.com/watch?v=jpZM5vDIu1I
Tuesday, Friday –
Cardiovascular exercises –
1. Treadmill 15 mins or cycling 10 mins or cross trainer 20 mins or running outside 15 mins.
If the above are not available and you do not want to go outside then here is the cardio schedule for 20 minutes.
a. Jumping - 1 min
b. Running – 1 min
c. Jumping jack – 20
d. Forward bending – 20
e. Alternate toe touch – 15 each side
This will take you 4 minutes, take a one minute rest and then repeat. DO 4 sets for starters.
2. Thighs :
a. Full squats – 10 X 3.
b. Standing side leg raise 25 X 3 for each leg. (keep body straight)
c. sit down on all fours like a dog, stretch one leg backward fully, move it up and down while keeping back straight – 25 x 3 for each leg.
3. Abs :
d. Crunches : 20 X 10.
e. Frog kicks : 10 X 10.
f. Toe touch while lying flat on back : 50 each side.
4. Relaxation :
b. Side bending : 100 each side.
THIGHS : http://www.youtube.com/watch?v=R0G7A14-q7k
Wednesday :
1. Treadmill 15 mins or cycling 10 mins or cross trainer 20 mins or running outside 15 mins.
If the above are not available and you do not want to go outside then here is the cardio schedule for 20 minutes.
f. Jumping - 1 min
g. Running – 1 min
h. Jumping jack – 20
i. Forward bending – 20
j. Alternate toe touch – 15 each side
This will take you 4 minutes, take a one minute rest and then repeat. DO 4 sets for starters.
2. If you practice yoga, it will be very good. Tell me if you have a good source for the asanas otherwise I will try and arrange them, it will give you flexibility and peace of mind. Do 30 minutes of yoga.
Saturday :
1. Treadmill 25 mins or cycling 15 mins or cross trainer 30 mins or running outside 20 mins.
If the above are not available and you do not want to go outside then here is the cardio schedule for 30 minutes.
a. Jumping -1/2 min
b. Running – 2 min
c. Jumping jack – 20
d. Forward bending – 40
This will take you 4 minutes, take a one minute rest and then repeat. DO 4 sets for starters.
2. Abs :
a. Crunches 20 X as many possible in 20 mintues.
b. Nothing.
3. Relaxation : 10 minutes of twisting to sides and deep breathing.
IMPORTANT NOTES : ( PLEASE PAY ATTETION)
1. Organize your workout to suit your own self.
2. Do it completely. Do not even leave one repetition.
3. Do not eat anything for one hour before your workout.
4. Drink a full glass of water 20 mintues before workout.
5. Avoid water during workouts, only little amounts should be taken (80 – 100 ml at a time.)
6. Breathe out fully by blowing anytime your stomach is being compressed or pushed in.
7. Avoid direct blow of fan while working out.
8. DO NOT CRASH DIET.
9. Avoid rice ( only boiled rice is good), table sugar, sweets and fried. Do not reduce roti or daal or paneer or chicken. They are essentials and do not stop eating anything without consulting. It is very foolish.
10. Milk paneer chicken are should be there. They will really help you a lot.
